Leg Press 3x8 4pps+25
Leg Extension 3x8 135,150x2
Laying Leg Curl 3x8 130,150,170
Seated Leg Curl 3x8 135,150x2
Angled Seated Calf Raise 3x8 145,160x2
Standing Calf Raise 2x8 145,175
Macros:
215/405/70
Gotta say I am enjoying the new training split. I have been really focusing on holding and squeezing at the top of each rep and it is definetely benefiting. Weight crept up to 164 and it looks like it might stay there for awhile which I am totally okay with! I had a craving for some cheesecake yesterday so whipped up this bad boy. And for the macros, it wasn't bad at all. Nothing compares to "true" cheesecake but this is macro friendly and definetely fixed my craving. Shout out to chef bob aka the solution!
Pullup 3x8 bw ss w/
DB Shoulder Press 3x8 50
T-Bar Row 3x8 100x2,110 ss w/
Upright Cable Row 3x8 70,90x2
DB Lateral Raise 2x8 20,25 ss w/
HS Pulldown 2x8 180
BB Shrugs 2x8 225
Macros:
203/417/34-->came up short on #'s due to drinking during the playoffs
Got in a great workout. After finishing up a couple of my boys hit me up to see if I wanted to head downtown and watch the games. Sure, why not. Figured I would have a beer or two. Right before leaving, got in an argument with my stepdad which left me in a pissed off mood. Got downtown and wouldn't you know it, one beer turned into two, which led to a bloody mary and so on. Ended up being downtown all day. Had a great time but definetely taught myself a lesson. Don't use alcohol to release frustration. So ended up coming in short for my refeed #s but I am sure the alcohol put me passed the calories.
1/9/2012
Morning Weight: 166.2
Cardio:
LISS on the bike-37 minutes=400 calories
Macros:
215/405/70
Woke up feeling actually pretty good considering the previous days events. Still wanted to get in some cardio and sweat out some of those "toxins". Hit my numbers perfectly for the day. Can't regret the past, just gotta keep moving forward!
Bench Press 3x3 170,175,180--i believe new PR (nothing crazy like the rest of you beasts but still gettin the job done)
Chest Supported T Bar Row 4x5 95
Standing BB Shoulder Press 4x5 115
Reverse Grip Lat Pulldowns 2x9 135
CGBP 2x9 135
DB Curls 2x9 35,40
Squat 3x3 210,215,220
RDL 4x5 205x2,210x2
Leg Extension 3x9 150,155x2
Laying Leg Curl 3x9 140,150x2
Standing Calf Raise 5x9 130,145x4---3 second pause at the top of each rep
HIIT cardio=100 calories
Macros:
214/407/69
Got a slow start to the morning. Walked into the gym and started my warm up and listening to my Ipod, Gangsters Paradise came on. For some reason this got me going! I hit the squat cage ready to do work! Put in a solid workout. On another note, getting pretty stoked for the 3DMJ mash up this weekend, gonna be EPIC!
Morning Weight: 164.4
Complete off day. Basically sat in front of the computer catching up on emails and trying to find a place in SF still. Ran some errands and since it was such a beautiful day, thought I'd give my legs a stretch and take my 2 pups on a walk. That was an adventure!
No lifting today. Knocked out some MISS on the stairmaster early this morning and got some good stretching in.
Weekend Wrap Up:
Attended the 3DMJ mash up yesterday and gotta say, my mind is still blown! These guys (simply stated) are just some natural BEASTS!! Robbie Sardinia and Erik Holms are straight up ridiculous. They both have a serious work ethic and proud to say I am part of this team. It was really great meeting everyone for the first time. It honestly felt though that I had known these guys for years and it was just another day of lifting and bs'ing. My motivation is now through the roof as I know I need to get to work if I am ever gonna get to these guys' caliber. Can't wait to have the next meet up whether it be at a show, PL meet, or just a good ol lifting sesh.
ps Chris Lavado is as sexy in real life as he is on here (no homo Chris)
2012 is gonna be a great year for the 3DMJ fam and I am excited to be apart of it!
ps Chris Lavado is as sexy in real life as he is on here (no homo Chris)
<333
Youz a cool dude brah. Glad you made it out and got to meet some of the 3DMJ bad asses. I would pick & choose names but they're all beasts in their own respect....
Let it all light that fire under your ass big dawg! DO WORK!
P.S. nice doggz bro Mans best friend without a doubt
I'M ON A MISSION. OPERATION: 2013 PRO CARD. JOIN ME FOR THE RIDE ;) http://forum.bodybuilding.com/showthread.php?t=139931113
Youz a cool dude brah. Glad you made it out and got to meet some of the 3DMJ bad asses. I would pick & choose names but they're all beasts in their own respect....
Let it all light that fire under your ass big dawg! DO WORK!
P.S. nice doggz bro Mans best friend without a doubt
I didn't mean to single anyone out because we all are unique in our own way but a couple of those guys just shocked the H-E-double hockey sticks out of me! But we are such a well rounded group that I get motivation from everyone!
And thanks, they are quite the handful but definetely worth it!
Squats 1x3 (go for new 3 rep max) 225
1x5 (go for new 5 rep max) 200
RDL 4x6 205,215x3
Leg Ext 3x10 150,165,180
Laying Leg Curl 3x10 160
Standing Calf Raise 5x10 150
HIIT-100 calories
Macros:
215/405/70
So I usually lift in my Nike Free's. It is a good all around shoe and I have never had a problem with it. After the 3DMJ mash up this weekend, I noticed alot of the guys squatting in either squat shoes or Chuck T's. Thought I'd give the Chuck T's a chance and WOW! Glad I did. Huge difference. I am afraid to try out squat shoes becaue I know that will most likely be another HUGE improvement thus forcing me to buy some. But hey, if its helping me in a positive direction, can't complain. Also got to talking to Berto and I realized my strength isn't where I want it to be. I feel like after lifting for the past couple years, my numbers don't really show for it. I have never ran a complete strength program like WSB or 5/3/1 so I asked Berto for his input. Looks like we are gonna start running a 5/3/1 and see where I go. I want to get my numbers up so I can compete in a PL meet at sometime so I gotta say I am looking forward to this!
Today was my scheduled off day but decided to catch yoga class to get in some stretching and point blank, I needed some relaxation and this definetely helped. Hopped in the sauna for a little and called it a day.
So I usually lift in my Nike Free's. It is a good all around shoe and I have never had a problem with it. After the 3DMJ mash up this weekend, I noticed alot of the guys squatting in either squat shoes or Chuck T's. Thought I'd give the Chuck T's a chance and WOW! Glad I did. Huge difference. I am afraid to try out squat shoes becaue I know that will most likely be another HUGE improvement thus forcing me to buy some. But hey, if its helping me in a positive direction, can't complain. Also got to talking to Berto and I realized my strength isn't where I want it to be. I feel like after lifting for the past couple years, my numbers don't really show for it. I have never ran a complete strength program like WSB or 5/3/1 so I asked Berto for his input. Looks like we are gonna start running a 5/3/1 and see where I go. I want to get my numbers up so I can compete in a PL meet at sometime so I gotta say I am looking forward to this!
This entire post is full of WIN. I remember the first day I tried chucks / vans. NEVER AGAIN would I train in 'trainers'... night and day. Glad you tried that out bro..
And on the strength training portion... a structured program WILL, WITHOUT A DOUBT.. bring you AWESOME gains right now. Serious. Pepper thy angus.......
Keep up the solid work home boy!
I'M ON A MISSION. OPERATION: 2013 PRO CARD. JOIN ME FOR THE RIDE ;) http://forum.bodybuilding.com/showthread.php?t=139931113
Good idea with the 5/3/1. Just finishing my first go at it (last day tomorrow, then rinse and repeat w a deload). Numbers have started to climb pretty quickly on it
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
Quest Bar Rep
http://www.bodybuilding.com/store/quest/
http://www.facebook.com/questbar
http://www.questproteinbar.com
http://blog.questproteinbar.com/
[If It Fits Your Macros Crew] - U mad?
Contest Prep Coaching by Team 3DMJ! http://www.3dmusclejourney.com
This entire post is full of WIN. I remember the first day I tried chucks / vans. NEVER AGAIN would I train in 'trainers'... night and day. Glad you tried that out bro..
And on the strength training portion... a structured program WILL, WITHOUT A DOUBT.. bring you AWESOME gains right now. Serious. Pepper thy angus.......
Keep up the solid work home boy!
its guys like you that keep me on my toes and motivated as hell! so i appreciate the words my man!
ps thy angus is pepperd, salted, and lubed..ready to rock!!
Good idea with the 5/3/1. Just finishing my first go at it (last day tomorrow, then rinse and repeat w a deload). Numbers have started to climb pretty quickly on it
glad to hear you are having positive results with it.. berto sent me my program today and all i can say is im beyond ecstatic to start..i know its gonna be hard work but thats what makes it worth it!
oh and the quest bar i tried out=LEGIT 5 stars!! i need to get my hands on some more of those things!
Leg Press 3x10 4pps+5, 4pps+30, 5pps---havent hit this weight in a long time so I'm gonna count it as a PR
Leg Ext 3x10 150,165x2
Laying Leg Curl 3x10 150,170x2
Seated Leg Curl 3x10 165
Angled Seated Calf Raise 3x10 200,220x2
Standing Calf Raise 2x10 145---3 second squeeze at top
MISS-175 calories
Macros:
215/387/62---was in SF looking at apartments and went to a Mexican food place and got some chicken mole (my favorite) so had to eyeball numbers.
Alright here we go, as promised, some update pics taken this morning. Gettin real fluffy in the front but I feel like my back and legs are progressing good. Critiques welcome!
Pullups 3x10 BW ss w/
DB Shoulder Press 3x10 50,55x2
T Bar Row 3x10 100,110x2 ss w/
Upright Cable Row 3x10 90
DB Lat Raise 2x10 20 ss w/
HS Pulldown 2x10 180
BB Shrugs 2x10 205
It was hard to get motivated for this workout due to it being a deload week but after I got going, I got into it and ended up with a solid workout. Taking 30 sec. rest max between sets kept the heart rate up and finished the workout quick!
Incline DB Press 4x11 60,65x3
EZ Bar Curl 4x11 65
HS Chest Press 4x11 180,190x3 ss w/
Preacher Curl Machine 4x11 70
Cable Flyes 4x11 45,50x3 ss w/
Overhead DB Ext 4x11 65x2,70x2
Rope Tricep Ext 4x11 90x2,100x2
Macros:
215/405/70
So I haven't done a total number sets/reps like this in awhile and by the end of the workout, my arms and chest felt like they were gonna explode. Overall great workout, get to start 5/3/1 on Monday so I'm getting excited! Finished the night off with some Froyo and Protein Cake, love IIFYM!
Leg Press 3x11 4pps+25, 5ppsx2
Leg Ext 3x11 165
Lying Leg Curl 3x11 135, 160x2
Seated Leg Curl 3x11 165, 150x2----realized my hamstrings were torched using 165 thus leading to crappy form/ROM so lowered to 150
Standing Calf Raise 3x11 145
Pull-up 3x11 BW ss w/
DB Shoulder Press 3x11 50,55x2
T-Bar Row 3x11 100x2,110 ss w/
Upright Cable Row 3x11 90
DB Lat Raise 2x11 20,25 ss w/
HS Front Pulldown 2x11 140,160
BB Shrugs 2x11 205,215
Macros:
205/560/58
Side Notes:
Just like every Sunday, it was a refeed day, my favorite day of the week! Killed my workout and then headed down to San Fran to check out a couple spots, yes I WAS still apartment searching. The drive down, I told myself if I didn't find something today that I was just gonna forget about the move for now and stay in Sac. Well low and behold, I finally found a spot!!! I felt like I was on top of the world, 2 straight months of searching and it finally paid off. So looks like I will be moving down next week. To make things even better, I start 5/3/1 this week so things are definetely in my favor right now (knocks on wood).
Ps I just discovered Skinny Cow ice cream sandwiches (I know, late to the party) but thanks to "The Firmanator", these things are ridiculous for only 150 calories! New diet staple right there!!
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