I see you set some PR's yourself! LeanGains is one helluva drug. Mirin' your weighted pullups, that's pretty crazy!
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04-18-2012, 09:59 AM #61
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04-18-2012, 01:08 PM #62
Thanks man. Yes, I was very pleasantly surprised by the weight I could handle for low reps on weighted chins - especially since my chin up endurance has never been great. Back development in general for me has always lagged behind chest, which is why I train it first in the week. It's also a nice ego boost since guys our size are never gonna be the biggest guys in the gym, but let's see those 250+ pounders strap up 50 extra lbs and see how strong they are ;-)
Expecting my deadlift to continue to climb. I've never incorporated it into my workout in the past, so I feel like that will keep getting better. Thanks again!Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-18-2012, 05:32 PM #63
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04-19-2012, 02:41 AM #64
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04-19-2012, 07:26 AM #65
4/18/12 Diet
Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Breugger's Bagels - Pumpernickle Bagel, 0.25 bagel 75 16 1 3 Ico_delete
Add Food
Quick Tools
578 19 22 71
Dinner
Generic - Sirloin Steak 170 g (6 oz), 340 g 400 0 24 46 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 6 oz 240 0 5 44 Ico_delete
Add Food
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640 0 29 90
Snacks
Seagram's - Gin and Diet Tonic, 120 oz. Glass 384 0 0 0 Ico_delete
Add Food
Quick Tools
384 0 0 0
Totals 1,602 19 51 161
Calories & Protein were good. Fat was a bit low.Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-19-2012, 07:28 AM #66
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04-19-2012, 07:32 AM #67
Took a long time for me also. The hardest thing for me to improve initially was endurance. I used to rest mid set then bang out whatever I could to get to higher reps. So for example if you normally cap out at 5 - get those 5; drop off the bar for a few seconds then jump back up and try to get another. Repeat as many times as you can, then do a full rest period in between. It's cheating in a way, but you end up getting more reps than you could through straight sets, which leads to better strength and endurance. Also, any back/bicep movement that you can handle heavy weights with will ultimately help on chins. Good luck!
Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-19-2012, 12:59 PM #68
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04-19-2012, 01:00 PM #69
Didn't get to sleep last night until very late, so I skipped this morning's workout to get some extra rest and will do my Bench Press day tomorrow morning instead. Back to back high cal days should be nice Fri-Sat. Especially if I see some nice numbers on Saturday morning :-)
Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-19-2012, 01:03 PM #70
Those are the moments when YOU NEED a home gym You just wake up, go for 3 sets of BP and then ready to go anywhere!
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
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04-20-2012, 08:05 AM #71
Thursday, 4/19/12 DIET
Lunch Calories Carbs Fat Protein
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Fresh Market - Natural Rotisserie Chicken Wings, 3 wings 270 0 18 26 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Add Food
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813 12 39 95
Dinner
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5 Ico_delete
Homemade Eggs - Large Scrambled Egg , 6 Egg 420 6 27 36 Ico_delete
Quaker - Instant Oatmeal , 1 packet (28g) 100 19 2 4 Ico_delete
Add Food
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630 33 36 45
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
Quick Tools
163 9 1 28
Totals 1,606 54 76 168
Hit the goals right on!Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-20-2012, 08:28 AM #72
Friday, 4/20/12 PRESSING DAY
BENCH PRESS
115 x 6
135 x 5
185 x 4
225x6
205x8
185x10
OVERHEAD PRESS
135x5
115x8
95x9
INCLINE PRESS
175x5
155x7
135x10
WEIGHTED DIPS
BW+60x6 -- PR
BW+35x8
BW+10x11
DB SIDE LATERALS
35x6
30x9
25x12
Crushed in on the Dips again! Having just read the Rippedbody FAQs update, I dropped down weight on Bench to work in the 6-8 rep range for my top set. Anybody worked with both 4-6 and 6-8 for top sets on Bench notice an appreciable difference? The one thing I did notice was being more confident going for the final rep and not fearing getting stuck with the bar on top of my chest. Got some more reps on each of my sets with Overhead & Incline, though I definitely wasn't in the strictest form on the last 1-2 so not sure how much they've really improved. Will try to maintain form moving forward so that I can know for sure whether or not I'm improving.
Carbing it up today and hoping for a solid week 3 weigh in tomorrow morning. Will post an update then.Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-21-2012, 05:40 AM #73
Friday, 4/20/12 DIET:
Lunch Calories Carbs Fat Protein
Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
Barilla Plus - Whole Wheat Penne, 6 oz. 630 114 6 30 Ico_delete
Add Food
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700 127 8 32
Dinner
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Boar's Head - Ever Roast Deli Chicken, 8 oz 200 4 2 52 Ico_delete
Lender's - New York Style Plain Bagel, 2.25 bagel 540 104 5 20 Ico_delete
Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 3 oz (1 serving) 213 0 11 26 Ico_delete
Add Food
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966 109 18 100
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Cadbury - Mini Caramel Egg (1 Egg), 1 serving 55 7 3 1 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Add Food
Quick Tools
376 16 4 29
Totals 2,042 252 30 161Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-21-2012, 05:57 AM #74
Weekly weigh in
4/21/12: 178.0 (-1.6)
Waist (at navel): 33.5 (-.5)
2" above navel: 32.5 (-.5)
2" below navel: 33.0 (-.25)
Chest: 42.0 (-.25)
Arms: 15.1 (-.15)
Thigh: 22.9 (same)
Calf: 15.5 (same)
Another solid loss of 1.6 pounds. Very happy with this progress. Estimated calorie deficit for the week was 4447, so 1.6 pounds seems reasonable. Setting 170 as the goal weight for my birthday (6/2). Looking forward to 1 month progress pics next week.Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-21-2012, 06:26 AM #75
What about pics update? Numbers look pretty good, so i'm curious!
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
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04-21-2012, 10:42 AM #76
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04-21-2012, 10:49 AM #77
Saturday, 4/21/12 SQUAT DAY
SQUATS
95 x 6
135 x 5
185 x 4
205x8
185x10
165x12
LEG PRESS
500x7 - PR
450x9
360x12
CALF MACHINE RAISES
300x11 - PR
280x12
260x13
SEATED CALF RAISES
130x9
110x11
95x14
Same as bench, I followed the 6-8 rep range on my heaviest set of squats. I actually think this is ideal for me, as I still have concerns about my form coming apart in an effort to pack extra weight on the bar. Still get to bump up the poundage next week since I hit 8 reps at 205. So I've officially crossed over to RPT for Squats - one of my early goals. Leg Press felt very strong also. Again, legs have never been a strength of mine, but a PR is a PR, right? Calf strength continues to feel solid as well, all while body weight is dropping. Pumped for progress photos next weekend!Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-21-2012, 08:37 PM #78
Hey man nice progress, good to see the squats goin up, cant wait to see ur progress pics, bet u cant either, anyway, i have a question for you, how many days a week are you training, i am going to get real serious with my leangains and start a full on recomp and be the strictest i have been on leangains thus far, planning on training 5 days a week, just wondering wat you are training??
Thanx
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04-21-2012, 09:15 PM #79
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04-22-2012, 06:21 AM #80
Saturday, 4/21/12 DIET
Lunch Calories Carbs Fat Protein
Yard House - Onion Ring Tower (With Dips), 0.45 item 758 80 45 8 Ico_delete
Yard House - Bbq Chicken Salad, 0.45 plate 749 49 49 31 Ico_delete
Add Food
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1,507 129 94 39
Dinner
Add Food
Quick Tools
Snacks
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Bombay Sapphire - Gin, 2 oz 158 0 0 0 Ico_delete
Miller - Miller Lite Bottle , 72 oz 576 18 0 5 Ico_delete
Lay's - Lay's French Onion Dip, 12 TBSP 360 12 30 6 Ico_delete
Nabisco - Ritz Crackers--Original, 10 crackers (16g) 160 20 9 2 Ico_delete
Utz - Pretzels - Honey Wheat Braided Twists , 14 pretzels 240 46 3 4 Ico_delete
Add Food
Quick Tools
1,604 96 51 24
Totals 3,111 225 145 63
Although I had planned on a cheat day, this didn't go well macro-wise. Protein was too low and fat was too high. Going to have to shave calories throughout the week to compensate. While I have gotten away with at least one cheat day per week and still been able to drop weight, it's definitely not the easy way to do things. But it is what it is now. Time to get back on track...Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-22-2012, 06:22 AM #81
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04-23-2012, 05:24 AM #82
Sunday, 4/22/12 DIET
Lunch Calories Carbs Fat Protein
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Homemade - Burger Made With 93/7 Ground Beef, Chopped Onion, , 6 oz. 243 2 12 33 Ico_delete
Add Food
Quick Tools
633 6 39 64
Dinner
Costco - Rotisserie Chicken Breast Meat, 9 oz 360 0 8 66 Ico_delete
Dominex - Eggplant Cutlets- Vegan, All Natural, Breaded Italian Style, 6 oz. 200 36 4 6 Ico_delete
Prego - Marinara Sauce, 1/2 cup 80 10 3 2 Ico_delete
Sargento - Classic Mozzarella (Shredded), 1/4 cup (28g) 80 1 5 7 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
Cucumber - With peel, raw, 0.5 cup slices 8 2 0 0 Ico_delete
Add Food
Quick Tools
773 57 20 84
Snacks
Add Food
Quick Tools
Totals 1,406 63 59 148
Kept the calories low today.Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-23-2012, 06:46 AM #83
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04-24-2012, 07:24 AM #84
Monday, 4/23/12 DIET
Lunch Calories Carbs Fat Protein
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Wishbone - Ranch Dressing, 2 tbsp 130 2 13 0 Ico_delete
Costco - Rotisserie Chicken Breast Meat, 6 oz 240 0 5 44 Ico_delete
Fresh Market - Natural Rotisserie Chicken Wings, 2 wings 180 0 12 17 Ico_delete
Add Food
Quick Tools
563 3 30 63
Dinner
Generic - 93% Lean Hamburger, 6 oz 228 0 6 30 Ico_delete
Cabot - Extra Sharp Vermont Cheddar Cheese, 1 oz (28g) 110 0 9 7 Ico_delete
Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24 Ico_delete
Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
Add Food
Quick Tools
766 13 42 69
Snacks
Optimum Nutrition - Cassein Powder, 32 grams 120 3 1 24 Ico_delete
Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
Add Food
Quick Tools
163 9 1 28
Totals 1,492 25 73 160
Hit my protein goal and kept calories below. Even watched the Rangers Game 6 sans alcohol (pats self on back).Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-24-2012, 07:44 AM #85
Tuesday, 4/24/12 DEADLIFT DAY
DEADLIFTS
105x6
135x5
205x4
275x4
225x7
185x12
WEIGHTED CHINS
BW+55x5
BW+30x5
BWx8
PENDLAY ROWS
185x6
165x8 -- +2 reps
135x10
HAMMER MACHINE SHRUGS
380x6 -- PR
340x8
270x12
DB CURLS
45x6
35x10 -- (+2 reps)
25x12
I didn't have it today. Not sure if it was several days of going below calorie goals to compensate for Saturday's "empty" binge, or the horrible sleep I had last night courtesy of my dog losing his damn mind repeatedly throughout the night. But the strength levels definitely felt down. I was hoping to bump up the deadlifts, but even from my warmup sets, I could tell that today was not the time to test myself. I was at least able to get more reps on 2nd and 3rd sets in several movements, and did hit a PR on Machine Shrugs, though I've only started training those for heavy weight in this log. Still, was happy with getting the most out of a bad day, and felt a tremendous pump since this morning, these numbers were definitely the most I could handle. I still have a calorie surplus to make up from Saturday, so I'll continue to eat below my initial goals until I'm back on track for the week. But will try to get a lot of sleep next two nights so I feel rested for Bench Thursday.Shattering mental blocks, one rep at a time...
My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273
Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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04-24-2012, 07:45 AM #86
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04-24-2012, 09:06 AM #87
Well, shìt happens man. I had a crappy DLs session as well. Fact is, I don't feel good today either; I hope I didn't get a flu, but my throat is f'cked up.
Food Porn leads to less Bodyfat, study shows:
http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973
Be consistent with cardio, act like me, I skip it EVERYDAY!
Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
-Brad Pilon
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04-24-2012, 09:11 AM #88
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04-25-2012, 02:30 AM #89
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04-25-2012, 06:11 AM #90
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