Snax56's 12 Week Fat Loss Log

[Snax56]

So I decided to start a fat loss log. I've never really kept a log before, so I figured here would be the place to go. A little background on me. My family is very much food oriented and obese for the most part. After being skinny to age 12, I got fat during puberty and was teased all the time. This led me to lose a lot of weight and get thin for my freshman year of high school. Then, I wanted some muscle to add to my frame. I was in the best shape of my life going into my junior year, and my life truly revolved around bodybuilding. Come the beginning of my junior year, I became much more social, and therefore strayed off the path eating munchies all the time and drinking, making it up to around 300 pounds. At the time, I decided to keep all that weight when I started playing football as I was on the offensive line. After my freshman year of college, I quit football and continued to gain weight, getting up to my highest of 320 pounds. Sickened one day, I got down to 225 in a matter of 6 months. However, the stress of college, new girlfriend and being president of my fraternity, etc., I again ballooned up to 290 pounds. Sickened again, I now got back to where I am right now, around 240.


I'm no stranger to bodybuilding and powerlifting, having dabbled heavily with both. As far as nutrition, I know my stuff there as well. I'm doing this log to get organized and stick to my guns here. My workout discipline is fine, I just can't resist fatty food sometimes... I can't tell you how many times I've hung out with friends and gotten a cheeseburger just because everyone else gets one (my friends tend to be meso or ecto, I have the pleasure of being more towards the endo side). That ends now though. I've gotten this far down the road and turned back and ran away too many times now. The time has come for me to finally get to where I want to be and stay there.


My goal is to lose 25lbs over the next 3 months. I think it's very doable, especially if I have such a strong community like the BB'ing.com forums getting my back. If I can continue to ride the momentum, I would love to, so if I'm on a roll, maybe I'll continue to keep this log up after 3 months. Ideally, I would like to be sub 10% bodyfat. My lowest ever was 16%, and I looked pretty lean. Sky's the limit right? Thats going to take some more time though, so let me not get ahead of myself.


My starting weight today is 242.5 with a BF of 22.5% taken from an electronic scale.


My workouts are on a four day split like so:
Monday – Chest and biceps
Tuesday – Legs, calves and abs
Wednesday – 45 mins cardio
Thursday – Shoulders and triceps
Friday – Back, traps and abs
Saturday – 30 mins cardio
Sunday – Off


On lifting days, I also do 20 mins of cardio. I try to switch it up between the StairMaster and treadmill, although I do favor the StairMaster.


My eating is around 2000 calories with a 40/40/20 split of protein, carbs and fat. I'll tweak these as needed as I get lower in bodyfat. I know from past experience on my roller coaster ride of weight loss and gain that I respond favorably to lower carbs. I'll split these calories into 6 meals, restricting carbs after 5PM. I'll also be taking flax oil, a multi, whey protein and possibly a fat burner later down the line.


The buck stops being passed today. As I sit here now, I'm too motivated to back down. I've let my goals slip through my fingers way too many times because of one reason or another. It's time to stop making excuses and start seeing results. I've gone too far now to just stop and give up, so here we go...

[Snax56]

Awful rainy day today. My rotator cuffs were not feeling so great so I had to go lighter today. Good lift all in all though.

Chest
Flat bench: 135X12, 185X10, 225X8, 245X6, 225X6
Incline DB Bench: 70X8, 60X8, 60X8
Dips: 4 Sets - BW X 8
Cable Flyes: 60X10, 70X10, 60X10
Flat DB Flyes: 35X8, 35X8

Biceps
EZ Curl: 75X12, 85X10, 85X10, 75X12
DB Curl, 35X10, 45X10, 40X10
One Arm DB Preacher Curl: 25X10, 30X10

Stairmaster: 22 minutes, 93 floors

[Snax56]

Been only 4 days and it feels like I've been eating right my entire life. First two weeks are always the worst. But legs went well. I admittedly hadn't been squatting but as long as I'm bringing back good habits, I might as well start.

Legs
Squats: 135X8, 185X8, 225X8, 275X4, 315X2
Front Squats: 135X10,135X10, 135X10
DB Lunges: 40X12, 40X12, 40X12
Stiff Leg DL: 135X10, 225X10, 225X10, 135X10

Superset (1): Leg Extension: 100X8, 100X8, 100X8
Superset (2): Hamstring Curl: 80X8, 80X8, 80X8

Superset (1): Leg Press Calf Raise: 400X12, 400X12, 400X12
Superset (2): One Legged Calf Raise: BWX10, BWX10, BWX10

Abs: Giant Set, 3 Cycles
Leg Raises: 15 Reps
Exercise Ball Crunches: 30 Reps
Oblique Crunches: 15 Reps
Exercise Ball Rollouts: 10 Reps

Stairmaster: 20 minutes, 89 floors

[Snax56]

Still feeling that forever feeling as I sit here and my friends stuff their faces with chinese food and I sip on Crystal Light. Sigh. Anyway I did stick to my macros with this log in the back of my mind: things are different now. Just cardio today though, ready to hit the weights hard again tomorrow. I find it hard to do 45 minutes of straight cardio on one machine, so I split it up. I was still dying after that run though. Great session, burned around 700 calories between both,

Treadmill: 30 minutes, 3.13 miles
Stairmaster: 15 minutes, 50 floors

[Snax56]

Another good day. Almost really hurt myself when I racked the barbell doing overhead presses and one side cleared the top and went over. Luckily I let it go just before my rotator cuff got twisted back. Close call.

Shoulders
Seated Over Head BB Press: 95X10, 95X8, 135X10, 155X10
Seated Arnold Press: 40X10, 45X10, 50X10
One Arm Cable Lateral Raise: 30X12, 30X12, 30X10

(Superset 1: ) Lateral Raise: 35X10, 40X10, 40X10
(Superset 2: ) Bent Over Lateral Raise: 25X10, 25X10, 25X10

Triceps
Close Grip Bench: 135X10, 135X10, 135X10, 135X10
Rope Pressdowns: 100X8, 100X8, 100X8

(Superset 1: ) One Arm Cable Pushdown: 35X10, 35X10, 35X8
(Superset 2: ) Reverse One Arm Cable Pushdown: 35X10, 35X10, 35X8

Treadmill: 20 minutes, 2.09 miles

[Snax56]

If I can keep this up, I see no reason why I can't reach my goals. I've been sticking to my diet superbly and my workouts have been going great, so I'm anxiously awaiting my first weigh in tomorrow. Good back workout though, although I am feeling it in my rotator cuff from yesterday, so I'll just have to warm up extra on Monday and be careful of going too heavy too soon.

Back
Bent Over Row: 135X10, 185X10, 225X8, 275X6
Underhand Grip Bent Over Row: 185X10, 185X10, 185X10
Lat Pulldown: 120X10, 120X10, 100X10, 100X10
One Arm DB Row: 100X8, 100X8, 100X8
V Bar Pulldown: 80X10, 100X10, 100X10

Traps
Barbell Shrug: 225X10, 225X10, 315X10
Upright Row: 75X8, 75X8, 75X8

Abs:
Decline Rollup: 4 Sets, 8 Reps at BW
Rope Crunches: 100X8, 150X8, 150X8
Woodchopper: 70X8, 80X8, 80X8

Cardio:
StairMaster, 20 minutes, 88 floors

[AntoineDufour]

subbed , good luck

[Snax56]

Thanks for the support. Knowing in the back of my mind that this log exists has really kept me on track. I keep thinking about how I've given up in the past and how man successful people there are on this forum and it keeps me going knowing one day I'll be among those ranks.

Anyway, it's pouring out this morning, and the gym I go to is temporarily closed for weekends. I'll just make up the cardio tomorrow when its not thunderstorming. I did weigh in though:

240.0, 22% BF

I think 2.5 pounds is normal. My strength didn't decrease this week and my recovery times were OK, so I'm thinking I lost a little more water than fat, but it's progress nonetheless. I was hoping to be under 240, but there's always next week.

[Snax56]

Busy weekend. I made up the cardio on Sunday, went for a run in the morning for 30 minutes, and I took a cheat meal for three silces of buffalo chicken pizza, I had to or I was going to lose my mind. Anyway, back on track today. Rotator cuff is still bothering me so I went light, especially when benching. Tried to push it with the 80's on DB bench so I immediately went lighter.

Chest
Bench Press: 135X10, 135X10, 185X10, 225X8, 225X6
DB Bench Press: 70X8, 80X8, 55X10
Incline DB Fly: 40X8, 40X8, 40X8
Dips: BWX8, 3 sets
Ground Based Jammer: 185X10, 225X10, 225X10

Biceps
EZ Curl: 75X12, 95X10, 95X10, 75X12
DB Curl, 40X10, 40X10, 40X10
Straight Bar Cable Curl: 100X8, 100X8, 100X8

Cardio
StairMaster: 20 minutes, 88 floors

[Snax56]

Today was OK, kind of lagged in the middle of the day. I used to work out at 530PM, but now I'll have to push it to 630PM since the gym is so crowded, I can't deal with a crowded gym. I'm gaining confidence slowly in squats, I even debated skipping squats altogether but I quickly shook that off, manned up and got under that bar. I used to rest the bar on my back shoulders and go ass to grass but I have since adopted resting it on my traps and going to parallel because of, you guessed it, rotator cuff problems. From age 16 to 18 the expression "warm up" was not in my vocabulary and I would do my heaviest set on bench after doing 135X10. I digress, I started to run for cardio and just couldn't keep going on that because my legs were so exhausted, so I hopped off and got on the StairMaster.

Legs
Squats: 135X10, 185X12, 225X8, 275X6, 315X3, 225X6
Leg Press: 575X10,575X10, 575X10, 575X8
DB Lunges: 45X12, 45X12, 45X12
Stiff Leg DL: 135X10, 225X10, 225X10, 135X10

Superset (1): Leg Extension: 100X8, 100X8, 100X8
Superset (2): Hamstring Curl: 80X8, 80X8, 80X8

Superset (1): Leg Press Calf Raise: 400X12, 400X12, 400X12
Superset (2): One Legged Calf Raise: BWX10, BWX10, BWX10

Abs: Giant Set, 3 Cycles
Leg Raises: 15 Reps
Exercise Ball Crunches: 30 Reps
Oblique Crunches: 15 Reps
Exercise Ball Rollouts: 15 Reps

Cardio
Tradmill: 10 minutes, 1.07 miles
StairMaster: 10 minutes, 41 floors

[Snax56]

Could have sworn I made a post yesterday... I guess my internet timed out or something. Anyway, it was a great day diet wise and the cardio kicked my ass. Always good to climb a skyscraper...

Cardio
Stairmaster: 50 minutes, 213 floors

[Snax56]

Great day today. My gym was sweaty, thats probably the best way to put it. It was really slimy and the air was dense as hell. I was sweating like crazy and getting winded easily. I really need to join a gym, but this ones free, so I probably won't join that gym until I absolutely have to. Good lift today. Rotator cuffs felt good too, so thats a positive. Even when I tried to go heavier on overhead press it felt fine.

Shoulders
Seated Over Head BB Press: 95X10, 95X8, 135X10, 155X8
Seated Arnold Press: 40X10, 50X8, 50X8
One Arm Cable Lateral Raise: 30X10, 30X10, 30X10
DB Lateral Raise: 30X10, 40X10, 40X10
Plate Front Raise: 45X10, 45X10 45X10
One Arm Bent Over Lateral Raise: 30 X10, 30X10, 30X10

Triceps
Close Grip Bench: 135X10, 135X10, 185X6, 135X10
One Arm Overhead Tricep Extention: 25X10, 25X10, 25X10
Dips: BWX8, 3 sets

Treadmill: 20 minutes, 1.77 miles

[Snax56]

Good day, resisted temptation at any and every angle. I will not, can not shall not quit. Period. But, I thought my gym was bad yesterday: today was so much worse. Felt like i was breathing with a humidifier strapped around my neck. Normally I sweat alot, but today was absurd even by my usual standards. **** if I care. Gotta love deadlifts, Lets see what the scale has to say tomorrow morning. Get some.

Back
Deadlifts: 135X10, 225X8, 315X8, 405X3, 455X1
Underhand Grip Bent Over Row: 135X10, 135X10, 135X10
Lat Pulldown: 100X10, 100X10, 100X10, 100X10
One Arm DB Row: 100X8, 100X8, 100X8
V Bar Pulldown: 100X10, 100X10, 100X10

Traps
Barbell Shrug: 185X10, 225X10, 315X10, 315X10
One Arm Cable Upright Row: 30X10, 30X10, 30X10

Abs:
Decline Rollup: 4 Sets, 8 Reps at BW
Rope Crunches: 100X8, 150X8, 150X8
Woodchopper: 70X8, 80X8, 80X8

Cardio:
StairMaster, 20 minutes, 88 floors

[Snax56]

So I stepped on the scale this morning and saw a number that was much to my surprise.

233.8, 20.8%BF

Was not expecting that. I mean, I stuck to my diet perfectly and did not miss a beat working out. I know I lost like 50/50 lean and fat but I haven't noticed any losses in strength and size. My macros are on target, I take in about 2100 cals (500 under RMR) with a pretty accurate 40/40/20 split gradually transitioning from more carbs/less fat in the morning to less carbs/more fat at night on off days. I have to eat carbs at night when I lift because I'm typically finished lifting around 8PM. If I see the same story with the scale next week, I'll up my cals. If not, then I can say with confidence that I'm still flushing out water, and believe me there's a lot under my skin.

Aside from that, I think I earned skipping this cardio session today and I'll probably take a cheat meal too. I have to bunker down for the weekend and stay inside because a hurricane is about to hit the northeast. Good thing I have a fantasy draft to do today and tomorrow and of course, surf the BBing.com forums. Stay safe all you New England people.

[Snax56]

So I survived the hurricane, but I've been super busy with work and such. Didn't get a chance to post yesterday, so here's my workout, and it was a good one. My shoulders felt good, so I went heavier. I might have to do this again today and post two updates tomorrow. We'll see how hectic my day/night is.

Chest
Bench Press: 135X10, 135X10, 185X10, 225X8, 245X6, 275X2
Incline DB Bench Press: 65X8, 75X8, 80X10
Dips: BWX8, 3 sets
High Cable Crossovers: 60X10, 70X10, 70X10
Low Cable Crossovers: 50X10, 50X10, 50X10

Biceps
EZ Curl: 75X12, 95X10, 95X10, 95X8 --> Dropset 75X6
DB Hammer Curl, 45X10, 45X10, 45X10
Machine Preacher Curl: 40X15, 60X8, 50X10

Cardio
Treadmill: 20 minutes, 2.03 miles

[Snax56]

I'm feeling real good nowadays, like the crap is getting flushed out of my system. Good workout today, but my legs were a little sore from the run I went on yesterday, and I felt a little weak on squats. I also had to switch leg press and lunges because a guy was taking it up for a long time. And by a long time I mean two minutes. I don't like to take breaks longer than that.

Legs
Squats: 135X10, 185X12, 225X8, 275X6, 315X2
Front Squat: 135X8, 135X8, 135X8
DB Lunges: 50X12, 50X12, 50X12
Leg Press: 575X10,575X10, 665X10, 665X8
Stiff Leg DL: 185X10, 185X10, 185X10

Superset (1): Leg Extension: 100X8, 100X8, 100X8
Superset (2): Hamstring Curl: 80X8, 80X8, 80X8

Superset (1): Leg Press Calf Raise: 400X12, 400X12, 400X12
Superset (2): One Legged Calf Raise: BWX10, BWX10, BWX10

Abs: Giant Set, 3 Cycles
Leg Raises: 15 Reps
Exercise Ball Crunches: 30 Reps
Oblique Crunches: 15 Reps
Exercise Ball Rollouts: 15 Reps

Cardio
StairMaster: 20 minutes, 88 floors

[Snax56]

Last night was pretty rough. Everyone was ordering food, my one friend got a meatball calzone and buffalo chicken fingers and my other friend got cinnamon sticks. My friend even offered me half of the cinnamon sticks for goodness sake. I stayed strong, knowing that my goal would be stretched even further if I were to acquiesce. I'm saving my cheat meal for some pizza when I visit my parents in Brooklyn. Nothing like NY pizza. I figured I should show you guys a typical days diet for me, so here it is.

Breakfast: 7AM
6 egg whites
1/2 cup of quick oats
1/2 cup of fruit

Snack: 10AM
1 apple or bannana
1oz peanuts

Lunch: 1PM
2 slices whole wheat bread
3oz sliced turkey or ham
1 cup lettuce
2 tbsp fat free dressing

Snack: 4PM
1 Clif bar

Post Workout: 730PM
1 scoop whey
1 cup milk

Dinner: 9PM
4oz 96% lean beef
1 cup rice
1 cup steamed broccoli

Snack (optional): 11PM
1/4 cup cottage cheese
1 rice cake

Sometimes I eat a snack before I go to bed if I'm extra hungry, but not always. Anyway, my cardio session was intense today, I really pushed myself running. Normally I would bail for the StairMaster at about 15 minutes in, but things tend to be different nowadays. I ran at 6.5 for 30 straight minutes, walked at 3.5 for 7, ran at 6.5 for 4 and walked at 3.5 for about 4.

Treadmill
45 minutes, 4.26 miles

[Snax56]

Another good day. Not much else to say about that. I'm off to get some sushi (fits the macros) after I type this.

Shoulders
Push Press: 95X10, 135X10, 155X10, 185X8
Seated DB Press: 55X10, 65X8, 65X8
DB Lateral Raise: 35X10, 40X10, 40X10
Plate Front Raise: 45X10, 45X10 45X10
One Arm Bent Over Lateral Raise: 30 X10, 30X10, 30X10

Triceps
Close Grip Bench: 135X10, 135X10, 155X10, 185X8
Dips: BWX8, 3 sets
Cable Pressdown: 100X10, 120X10, 120X10

(Superset 1: ) One Arm Cable Pushdown: 35X10, 35X10, 35X8
(Superset 2: ) Reverse One Arm Cable Pushdown: 35X10, 35X10, 35X8

StairMaster: 20 minutes, 88 floors

[Omekk]

nice log bro.. Were running similar durations.

[Snax56]

Thanks. Yeah I guess we missed the get ready for the beach season memo. Oh well. Better late than never.

I uploaded my before picture (finally) to my BodySpace. I'll take another picture and post it after I lift today to check progress. I don't have a full length mirror, but my legs are the least of my problems seeing as I lose weight there first. Lucky me right? My body holds on to stomach and chest fat like a miser holds on to their life savings. This is probably because the brown fats been there for so long. It's probably intramuscular by now unfortunately.

Also, I depart for my native Brooklyn to visit my dearest mother for her birthday. Haven't decided if I'm leaving tomorrow or the following morning, but either way I'm taking next week off from lifting seeing as I haven't in months and I'll be going to Louisiana for business from Wednesday to Friday. I will do cardio every day, though, and be extra strict with my eating, limiting carbs after 5PM.

This also gives me an opportunity to switch my split up. I was thinking something a little more abstract this time around. Something to this effect:

Monday: Quads, calves
Tuesday: Chest, abs
Wednesday: Back, hamstrings
Thursday: Shoulders, traps
Friday: Biceps, Triceps, abs
Saturday: Cardio
Sunday: Off

Of course, this still includes the 20 minutes of post lifting cardio. Now the weekend session will likely get bumped to 45 minutes. This schedule will take effect not this coming Monday but the following. For today, its back/traps later this afternoon.

[Snax56]

So I guess I underestimated when I took that picture. Turns out that was taken 5 weeks before I started this log. I uploaded a new one though, taken today. You can definitely see the increased definition especially around my stomach and chest. As I said before, that's the last place I lose fat. Also, feel free to check out my really fat pictures in my gallery. Some dark days there that I will never go back to. Todays workout kicked ass. Since my recovery times and strength (confirmed by my deadlift today) are fine, I think it's safe to say my macros are right where they should be.

Back
Deadlifts: 185X10, 225X8, 315X6, 405X4, 495X1
Underhand Grip Bent Over Row: 135X10, 185X8, 185X8
Behind the Neck Lat Pulldown: 100X10, 100X10, 100X10, 100X10
One Arm DB Row: 100X8, 100X8, 100X8
Wide Grip T Bar Row: 100X10, 100X10, 100X10

Traps
Barbell Shrug: 185X10, 225X10, 315X10, 405X10, 225X10
One Arm DB Upright Row: 30X10, 30X10, 30X10

Abs:
Decline Rollup: 4 Sets, 8 Reps at BW
Rope Crunches: 100X8, 150X8, 150X8
Woodchopper: 70X8, 80X8, 80X8

Cardio:
StairMaster, 20 minutes, 97 floors

[Snax56]

I didn't happen to weigh myself Saturday morning. I did weigh myself on my mom's scale, but I wouldn't go by that. Not only did it weigh me much lower than I am, it also told me that I have 28% bodyfat which is certainly not the case. As a result I won't record a weight for this week and just weigh myself next week. I think I made good progress this week despite not having a number to put up. I hope my skin on my stomach stretches back because it makes my gut look bigger than it actually is. Maybe I'll start putting a cream on it or something to help.

I went out to dinner with my family last night and had a full meal at a diner. Salad, grape leaves, broiled fillet of sole stuffed with crab meat, broccoli, rice pilaf and a small slice of cheesecake for dessert. Satisfying, yet healthy for the most part. Smart choices is what it's all about. I have to get myself some pizza before I leave, and probably a bagel; two things you must have while in Brooklyn. One of each won't kill me and will probably fit in with my macros, and I can do some extra cardio to make it work if it doesn't.

With respect to training, I skipped the run on Saturday since I left Mass at about 530AM and got in at 930AM. Instead I went on a run this morning which was good.

5 min walk warmup
30 min run
5 min walk cooldown
~3 miles

[Snax56]

The off time I have feels great. My elbow, rotator cuffs and left ankle were getting kind of stiff and hopefully they benefit from this break I'm giving myself. I did have some pizza: fresh mozzarella and a bacon alfredo (bangin') slices and a few garlic knots. No matter how much fat I cut, I'll still be a fat Italian kid at heart.

I am tired as hell today though. Didn't get to bed until 11PM and had to wake up at 430AM. Tomorrow I need to be up at 3AM. Not exactly what I had in mind for a rest week. I'll get a cardio session in after work, but I'll keep it short and light. I also plan on hibernating like a bear until I have to be up tomorrow which means adopting a 8PM bedtime. I hate going to sleep when its still light out.

I've gotten some feedback from a few members about how they find my story and log here inspirational. That in itself is very inspiring to me and I hope you all reach your goals too. Anything is possible if you put your mind to it. I put my mind on other things and filed staying fit in the back of my mind and I got the end result you would expect. Now, I put my mind to losing fat and guess what; it's happening.

How do I stay motivated you ask? I think back to all the stretchmarks I earned from my first bulk like stripes on a tiger. I think back to every red mark from my straps cutting into my wrists when I deadlift or on my neck when I squat. I think back to every sweat drenched post-cardio shirt I have to hang on a hanger to dry before I throw in the hamper. I think back to every time my body said no more, but my determination said "one more rep." I think back to every time I've looked at an old picture and said "how did I let myself get this fat again." I think to the future, and how sweet the satisfaction will be when I don't have to look back anymore. How sweet it's going to be when I can look in the mirror and say, "I did it."

[Snax56]

And I'm back. That was quite a busy week. Tried to maintain a balance between having fun, working, and sticking to my diet. I think I found a pretty happy medium. Once I lose all the water weight I put on from not doing cardio and eating less cleanly than usual, I'll feel a lot better about myself. All in all, I think I maintained pretty well. Had to have some fried catfish, hush puppies and a few drinks when I'm out in the field, not doing so would be silly. Ready to get back to reality and hit it hard at the gym this week on my new split. Because I indulged last week, I'll make every cardio session this week 30 minutes instead of 20 minutes, a fair compromise I think.

[Snax56]

Great day back. Feeling very energetic and refreshed all day long leading up to an awesome workout. Felt a little shaky on squats so I didn't force anything and do anything stupid. I'm also trying to get used to the weight on my back again. 315 feels heavy on my back so I psych myself out of doing more reps. To help with this, I'll do some box squats next week (can't seem to shake the powerlifter in me). In addition, I have abandoned using my belt years ago to expose my core to some more work, which hinders my numbers a little on squat and big time on deadlift. How do I get more crazy than starting my week with squats? Follow this with 30 mins on the StairMaster. Welcome back.

Quads
Squats: 135X10, 185X12, 225X8, 275X4, 315X1
ATG Front Squats: 135X10,135X10, 135X10
Leg Press: 575X10, 665X8, 755X8, 575X8
Leg Extentions: 100X8, 100X8, 100X8, 100X8

Calves
Calf Raises: 575X10, 575X8, 575X8, 575X8
One Legged Calf Raise: 35X10, 35X10, 35X10

Cardio
StairMaster: 30 mins, 116 floors

[Snax56]

Wow my quads and calves are sore, I had trouble just getting out of my chair. OK workout though, felt a little weak but that always happens when I skip a week of training. Some group of guys were on the cables for a good half hour so I had to rely on other movements.

Chest
DB Bench: 55X10, 70X10, 80X8, 90X8, 100X6
Decline Bench: 135X10, 185X8, 185X8, 135X10
Incline DB Fly: 35X8, 35X8, 35X8
Dips, 3 Sets, BWX8

Abs
Decline Rollups: 4 Sets, BWX10
Incline Leg Raises: 3 Sets, BWX6
DB Side Bends: 55X10, 60X10, 65X10

Cardio
StairMaster: 30 minutes, 106 floors

[Snax56]

Started off energized, but hit a wall come workout time. I had a meeting at 530PM, so I had to work out an hour and a half later. I didn't think it would have this much effect. Doing leg curls when your quads are sore is agony, in case anyone was wondering. I've never mixed up quads and hamstrings and had less than three days rest between them. My chest and abs are real sore too. The sore abs no doubt hurt my deadlift, not to mention the bar I used was bent. I was so zapped at the end I had to cut 10 mins off my cardio session. One of those days. Thing about this split is that the next two days are easy.

Back
Deadlift: 225X8, 315X8, 365X6, 405X3
Bent Over Row: 135X10, 185X8, 225X8, 185X8
Pulldowns: 100X10, 120X8, 120X8, 100X8
One Arm Reverse DB Row: 55X8, 55X8, 55X8
Cable Row: 200X12, 245X10. 245X10

Hamstrings
Stiff Legged Deadlift: 225X8, 225X8, 185X8, 135X8
Leg Curls: 80X8, 80X8, 80X8, 80X8

StairMaster: 20 mins, 70 floors

[Snax56]

These workouts are really kicking my ass. I think I'll refeed on Saturday, I could use some carbs for recovery. I'm fine with energy all day, but it's been a slow week at work so I'm fairly bored which zaps my energy. This workout was a good one though. Felt like I could go for days running, which doesn't happen very often. I can feel and see the results in the mirror. Whether or not the scale reflects that is irrelevant (I need to keep telling myself this, as a former scalewatcher).

Shoulders
Seated Overhead BB Press: 105X8, 135X8, 155X8, 185X3
Arnold Press: 55X8, 55X8, 55X8
Lateral Raise: 40X8, 40X8, 40X8
Bent Over Lateral Raises: 30X8, 30X8, 30X8
Plate Raise: 45X8, 45X8, 45X8

Traps
BB Shrugs: 135X8, 225X8, 315X8, 405X8
Cable Upright Rows: 100X8, 100X8

Cardio
Treadmill: 30 mins, 3.12 miles

[Snax56]

Peep the new progress picture on my profile. Just gotta keep on keepin on. Before this log I had never taken progress pictures before, but I will from now on. Seeing the results and progress is very encouraging and the picture is worth 1000 weigh ins (literally). Can't wait to lift today. Every bro's favorite Friday lift, bis, tris and abs.

[tjwoody]

nice work. ur cals seems a lil low for the weight, but if its working, its working.

like the refeed i do them too when I need to.