Abs & Heavy Stuff: Force Factor, FF- Ramp Up & FF- Body Rush Log

[908]

YWTLs w/ 8lb. DBs

Standing Military Press
110 x 5
125 x 5
150 x 5
Messed up here. Was supposed to put 140 on and I accidentally put 150. At least I still hit it for the minimum 5

BB Shrugs Superset w/ Face Pulls
275 x 8 --- 80 x 8
275 x 8 --- 100 x 8
275 x 8 --- 120 x 8
275 x 10 --- 130 x 8
275 x 10 --- 130 x 8

Military Press Superset w/ DB Lateral Raises
135 x 3 --- 20s x 8
135 x 3 --- 20s x 8
135 x 3 --- 20s x 8
Not sure if with 5/3/1 if I'm SUPPOSED to do high volume for accessories or that was just an example template I remember seeing. I figured getting a little more BB pressing in could help in the long run.

3 sets x 50 crunches

Hoping I can make a drastic change in 15 days. Next week is midterms and then the week after is this:

What are you french pressing? EZ curl bar? Nice work in here bro.

Dumbbell. I never really gave thought to doing it with the EZ curl bar, may try that out next time around. Thanks man.

[fittofattofit]

Progress Pics:



I've been losing weight the past few weeks, but I don't thin 9 pounds is significant enough to notice it on me. I feel smaller, but I feel like the weight came off arms and a little off the legs (legs don't mind so much). For the most part everything seems similar. I look pretty soft, not sure if I truly am or that I can never time flexing properly because the self timer on my camera with flash works on its own schedule. Got about another week or a little less of force factor/ramp up and a full training week of body rush so we'll see where I can get during that time period. Hopefully I'll be sitting around 197-198 by then.


Weighed myself yesterday again even though my weigh in day was Monday. Down to 201... could just be normal fluctuations but it makes me feel a little better and optimistic that Monday's weight was a fluke and I didn't actually gain - but lost. Unfortunately, my foreverinjured self played intramural basketball on Monday and pulled my hamstring. I'm assuming it was a mix of the fact that I did legs earlier that day and hadn't ate for a while before the game because I lost track of time in the library. It feels a little better today, but still hurts a lot to sit/stand up, and slight pain while walking. Squat day is scheduled for Saturday or Sunday but we'll see how it feels.



Thanks man, hopefully I can pull it off!

You are definitely looking a lot leaner with that 9 lb loss. Your waist is looking a lot tighter and there's more definition around your legs and arms/chest. I think that you'll be hitting 10% at around 190, and you'll be looking huge at that. You can get half way there in 15 days and keep all of your mass and you'll still be looking good

And strong shoulder session!

[908]

benching because it still hurts the hammy to squat down
Bench Press
180 x 5
205 x 5
235 x 8
hmm, my goal was at least 8, but it felt more difficult than it should have. no me gusta

Incline BB Bench Press
135 x 8
135 x 8
135 x 8
135 x 6
135 x 8
first time doing these in a veryyy long time, I'm hoping sticking the the barbell movement will translate into aiding the flat bench strength more

Wide Grip Pullups Superset w/ Skulls
BW x 5 --- 65 x 10
BW x 5 --- 75 x 8
BW x 5 --- 75 x 8
BW x 5 --- 75 x 8
BW x 5 --- 75 x 8

Wide Grip Bench Press
135 x 10
I wanted to do something else to hit chest before leaving. I looked at the dip station but forced myself away to save my shoulder... so what do I go and do? Something that is potentially worse for my shoulder lol, did not feel good


feeling swole after that session. I feel like my triceps have lost mass though, at least off of what they are when I'm at the peak of my benching ability. I guess that's a result of not really doing direct tricep work much. I always told myself I never really cared about getting big though, as long as I was still moving big weight, so I guess I shouldn't be too concerned unless the #s start going down noticeably

You are definitely looking a lot leaner with that 9 lb loss. Your waist is looking a lot tighter and there's more definition around your legs and arms/chest. I think that you'll be hitting 10% at around 190, and you'll be looking huge at that. You can get half way there in 15 days and keep all of your mass and you'll still be looking good

And strong shoulder session!

Thanks man. I feel like my waist looked a little slimmer from the front, but from the back I still look fat. I can't wait to get down to 190 and less.

[908]

Sorry no update last week, was midterm week. Finished the Force Factor and Ramp Up. I still have a decent amount of Body Rush left since I only take it pre-workout for actual workouts. My hamstring is still hurting.. pretty sure now that it was a slight tear. I can actually run somewhat, but I can't squat past about 45 degrees, and any degree of squatting hurts regardless. It has gotten better, but I don't see myself being able to actually squat for another 2-3 weeks probably. I think I'm going to try some iso exercises this week like leg extensions (even though it hurts to fully extend) and some very light leg curls for rehab. Anyways, beasted all my midterms and here was today's workout:

Military Press
115 x 3
135 x 3
150 x 5 PR
had to hang clean everything up because there were no free racks

Face Pulls
100 x 10
120 x 10
140 x 10

Standing DB Shoulder Press
50s x 8
50s x 8
50s x 8

Superset With:

Knee Raises
x 10
x 10
x 10
wanted to do full leg raises but I can't raise my legs with the right leg full extended b/c of the hamstring

Reverse Grip Straight Bar Pressdowns
120 x 10
120 x 10
120 x 12

Superset With:

DB Lateral Raises
20 x 10
20 x 10
20 x 10

Not a huge PR, but happy to get it nonetheless.
Weighed in <200 last week but didn't get an official number. Will take weight tomorrow morning and then hopefully some progress pics by the end of the week.

[908]

Bench Press
2 x 135 x 5
--------
195 x 3
220 x 3
250 x 6
wanted 7, was a struggle to even get 6, bit disappointed there

Incline DB Press
80s x 8
80s x 6
70s x 7
70s x 7

Skulls Superset w/ Shrugs
85 x 8 --- 225 x 8
85 x 8 --- 295 x 8
85 x 8 --- 295 x 10
85 x 8 --- 295 x 8

Close Grip Superset w/ DB Side Bends
135 x 8 --- 60 x 8
135 x 10 --- 60 x 8

Not a very good day imo. Going to start strength rehabbing the hammy tomorrow. Think I'll do light SLDLs & seated leg curls. Not even sure if it's a great idea, kind of hurt while just trying to stay tight while benching. I feel like I'd be taking off 4-6 weeks though if I just waited for it to feel better completely so active rehab ftw.

[fittofattofit]

Bad luck about the hammie, but , like you say, you should be back in there with the heavy leg work in a few weeks. I'd be thinking more along the line of stretching type exercises than leg curling to lengthen the scar tissue from the tear, so all the way with SLDLs but maybe keep away from the leg curls

Strong MP session. Good reps with 150 is impressive
Benching looks good to me - 250 x 6 is strong
How is the cut going now?

[908]

1 set - YWTLs

BB Rows
135 x 8
165 x 8
185 x 8

Wide Grip Pullups SS w/ Decline Situps
BW x 6 --- BW x 15
BW x 6 --- BW x 15
BW x 6 --- BW x 15

SLDLs SS w/ Single Leg Calf Raises
225 x 8 --- BW x 10
225 x 8 --- BW x 10
actually felt very easy, but the stiffness and pain is still there. I know squatting is out of the question, but I'm debating about whether I'll still try to do a heavy single on regular deads in 2 weeks

messed around with some leg extensions and some curls also. Took fit's advice and stayed away from leg curls. You're supposed to do static stretching while warm but I think I'll do some slow stretching for the hammy before going to sleep also.

Bad luck about the hammie, but , like you say, you should be back in there with the heavy leg work in a few weeks. I'd be thinking more along the line of stretching type exercises than leg curling to lengthen the scar tissue from the tear, so all the way with SLDLs but maybe keep away from the leg curls

Strong MP session. Good reps with 150 is impressive
Benching looks good to me - 250 x 6 is strong
How is the cut going now?

Thanks for the advice man. 250 x 6 isn't bad per se, but it was the same # of reps I pressed 250 for last month! I weighed in at 200.2 on Monday. Still technically a loss based on my Monday weigh ins. I had remember hopping on the scale for fun during the week and I was 197, but I think I was just dehydrated. I think I'm starting to notice that I don't feel as strong as I usually do. I think if I run another 5/3/1 cycle right after this, then I will maintain at 198-200 for a month, then start up the cut again, we'll see.

[Leprechauns1021]

So, how did the ladies react when the clothes came off? Did the women have to run into the water so people couldn't tell how wet they got?

[LIFTthyPAIN]

Solid work in here I've been lurking

[audieswu]

Solid work in here I've been lurking

X2! Great work here bro.

[JY_21]

are u still lifting you p*ssy?