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  1. #631
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight 166.4

    Yesterday was a day off, just did 30 minutes of incline walking between clients (first time I've done cardio in forever and I was feeling it!)

    Weight is dropping for some odd reason, especially weird since all I did was walk and didn't lower the calories for the 'off day'.

    Ain't nobody got time for that!!!!!

    So new macros are 400c/85f/187p

    Gonna smash legs later this evening. Really been diggin legs lately, even being in physique I am training them twice a week just like every other muscle group.

    WE TRYIN TO GET BIG UP IN HERE!!!

    Stay hungry fella's!
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  2. #632
    Registered User curjo's Avatar
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    Originally Posted by offroadatv200 View Post
    Weight 166.4

    Yesterday was a day off, just did 30 minutes of incline walking between clients (first time I've done cardio in forever and I was feeling it!)

    Weight is dropping for some odd reason, especially weird since all I did was walk and didn't lower the calories for the 'off day'.

    Ain't nobody got time for that!!!!!

    So new macros are 400c/85f/187p

    Gonna smash legs later this evening. Really been diggin legs lately, even being in physique I am training them twice a week just like every other muscle group.

    WE TRYIN TO GET BIG UP IN HERE!!!

    Stay hungry fella's!
    My carbs aren't even that high on my refeed day lol!
    TEAM DEMON
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  3. #633
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by curjo View Post
    My carbs aren't even that high on my refeed day lol!
    Haha! This is the highest mine have ever been...that I've tracked
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  4. #634
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight: ???

    Didnt weigh myself since i upped the intake, ill give it a day or two to even out. Went in for a session last night at 9:45 after i finished up with some clients. Had big intentions of smashing legs but my lower back / hips begged to differ. It didnt really hit me until i got to the squats ( which i wanted to do first but i had some curlers in the way >:| ) Lightened up the load and pushed through it. Really wanted to get another SS of SLDL / gobilins, some lunges, and seated calves but was to pissed to even try. Sometimes you have to pick up your vagina and wait for a better day.

    Leg extensions: 195x12, 210x10, 225x10, 240x6

    Laying Leg Curl: 100x20, 110x15, 120x10, 100x12

    Standing Calf Raise: 300x15, 320x12, 340x10, 360x8

    Squat: 185x10, 185x10, 225x7, 225x6

    SLDL: 185x10, 185x10
    SS
    Goblin Squat: 50x15, 60x10

    Diet was on point.

    My late night snack / post workout is a poptart PB sammich Ohhhhhhh yeahhhh! Whatcha think Stan?!



    Going to build some massive boulder shoulders tonight, stay tuned for some volume!!
    Last edited by offroadatv200; 01-17-2013 at 09:03 AM.
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  5. #635
    Top Secret Nutrition Rep demonwareltd's Avatar
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    Originally Posted by offroadatv200 View Post
    Weight: ???

    Didnt weigh myself since i upped the intake, ill give it a day or two to even out. Went in for a session last night at 9:45 after i finished up with some clients. Had big intentions of smashing legs but my lower back / hips begged to differ. It didnt really hit me until i got to the squats ( which i wanted to do first but i had some curlers in the way >:| ) Lightened up the load and pushed through it. Really wanted to get another SS of SLDL / gobilins, some lunges, and seated calves but was to pissed to even try. Sometimes you have to pick up your vagina and wait for a better day.

    Leg extensions: 195x12, 210x10, 225x10, 240x6

    Laying Leg Curl: 100x20, 110x15, 120x10, 100x12

    Standing Calf Raise: 300x15, 320x12, 340x10, 360x8

    Squat: 185x10, 185x10, 225x7, 225x6

    SLDL: 185x10, 185x10
    SS
    Goblin Squat: 50x15, 60x10

    Diet was on point.

    My late night snack / post workout is a poptart PB sammich Ohhhhhhh yeahhhh! Whatcha think Stan?!



    Going to build some massive boulder shoulders tonight, stay tuned for some volume!!
    I'm thinking that looks nasty! Though I did have me 2 Cinnamon brown sugar poptarts this morning. My son eats them alot for breakfast so when he came down to my office with one of them in hand, I asked if he could get daddy one. He returned with a 2 pack

    Redeemed myself though with chicken sausage and a green salad for lunch.
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  6. #636
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by demonwareltd View Post
    I'm thinking that looks nasty! Though I did have me 2 Cinnamon brown sugar poptarts this morning. My son eats them alot for breakfast so when he came down to my office with one of them in hand, I asked if he could get daddy one. He returned with a 2 pack

    Redeemed myself though with chicken sausage and a green salad for lunch.
    Best son ever award! That is my treat to myself every night. Throughout the day is boring, chicken, rice, eggs, oats and almonds.

    Got a call from my gf today while she was shopping and she asked if I wanted to try the newly found red velvet poptarts.

    Just got real dirty at work...had a meeting with pizza, cheesy bread and cookies as our 'meal'. Had to be a 2k cal sitting. Looks like I'll be fasting for the rest of the evening!
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  7. #637
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by offroadatv200 View Post
    Gonna smash legs later this evening. Really been diggin legs lately, even being in physique I am training them twice a week just like every other muscle group.

    just deserves a repost
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  8. #638
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by NaturalPursuit View Post
    just deserves a repost
    Physique or not, I want quads of gold!!!
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  9. #639
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight: ???

    The diet fell off the rockers a bit yesterday with the pizza, cheesy bread and cookies

    Anywho, canceled all my clients last night because of the foul weather and left work an hour early to get my workout in before the storm hit! Destroyed my shoulders, could not stop last night, just kept going and going. The pump was getting bigger and bigger and i was hungry!!!

    Seated Shoulder Press: 135x12, 155x9, 155x7

    Lateral Raise: 15x15, 17.5x15, 17.5x15, 17.5x15, 20x15

    EZ Bar Front Raise: 40x10, 30x12, 30x14, 30x12

    Machine Shoulder Press (Wide): 90x20, 110x20, 130x15, 130x15

    BB Shrugs: 185x15, 185x15, 205x12, 205x10, 225x6 DS 135x15

    Rear Delt Fly: 15x15, 20x12, 15x15, 15x15

    Machine Rear Delt Fly: 60x15, 60x13, 60x15, 60x12

    Reverse Cable Fly (Hi to Low): 10x15, 10x13, 12.5x10
    SS
    Cable Shrugs: 110x15, 110x15, 150x10

    (5) 1 minute sprints at 12 MPH, 1 minute walking at 3 MPH between

    Over training?! Nah, youre just UNDER training!!!
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  10. #640
    Registered User tripleh210's Avatar
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    Originally Posted by offroadatv200 View Post
    Weight: ???

    The diet fell off the rockers a bit yesterday with the pizza, cheesy bread and cookies

    Anywho, canceled all my clients last night because of the foul weather and left work an hour early to get my workout in before the storm hit! Destroyed my shoulders, could not stop last night, just kept going and going. The pump was getting bigger and bigger and i was hungry!!!

    Seated Shoulder Press: 135x12, 155x9, 155x7

    Lateral Raise: 15x15, 17.5x15, 17.5x15, 17.5x15, 20x15

    EZ Bar Front Raise: 40x10, 30x12, 30x14, 30x12

    Machine Shoulder Press (Wide): 90x20, 110x20, 130x15, 130x15

    BB Shrugs: 185x15, 185x15, 205x12, 205x10, 225x6 DS 135x15

    Rear Delt Fly: 15x15, 20x12, 15x15, 15x15

    Machine Rear Delt Fly: 60x15, 60x13, 60x15, 60x12

    Reverse Cable Fly (Hi to Low): 10x15, 10x13, 12.5x10
    SS
    Cable Shrugs: 110x15, 110x15, 150x10

    (5) 1 minute sprints at 12 MPH, 1 minute walking at 3 MPH between

    Over training?! Nah, youre just UNDER training!!!
    Thats some strong shoulder presses dude!
    On the Gain Train!

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  11. #641
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by tripleh210 View Post
    Thats some strong shoulder presses dude!
    Thanks man, trying to get them boulders!
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  12. #642
    Inner Builder Ccm644's Avatar
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    Nice looking pop tart, You had a good eating session that day.

    Great shoulder workout today getting stronger by the day. I like the fact because your weight went down you upped the calories straightaway

    keep up the good work
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  13. #643
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by Ccm644 View Post
    Nice looking pop tart, You had a good eating session that day.

    Great shoulder workout today getting stronger by the day. I like the fact because your weight went down you upped the calories straightaway

    keep up the good work
    Eat that pop tart every night

    Thanks man, I'm trying not to lose any kind of weight quite yet. I'm comfortable with my fat to muscle gains right now. I'll probably do a mini cut for spring/summer next month.
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  14. #644
    RSP Nutrition Rep offroadatv200's Avatar
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    Any one try this stuff? Gonna give it a test run for back and tris tonight.

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  15. #645
    RSP Nutrition Rep offroadatv200's Avatar
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    Late night back and bi session in the books! Trying to get my back to grow, so I tore it up tonight! If it don't want to grow...MAKE IT!!!


    Hammer strength: 140x15, 150x12, 150x10, 150x10

    Seated machine row: 185x12, 200x10, 215x8

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    T-Bar rows: 100x15, 110x15, 120x12

    Straight arm lat pulldown: 45x20, 50x15, 50x12

    Face pulls: 20x50

    Alternating curls: 35x10, 35x9, 30x9

    Cable curl: 50x9, 30x18, 30x18
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  16. #646
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight: ???

    Workout from yesterday was chest and tris with some added shrugs. Workout went well, another great pump. My shoulders have been really achy, so it took a little while to get them warm. A little disappointed with the weight / reps but I gave it my all and that's all I can do.

    Bench press: 135x10, 185x15, 205x11, 225x6, 185x12

    Incline fly: 40x15, 40x12, 30x15

    Incline machine: 90x20, 140x15, 12x140

    Close hammer strength machine: 90x12, 90x11, 90x11

    DB Together incline press: 25x20, 25x18, 25x15
    SS
    BB shrugs: 185x15, 185x12, 155x20, 155x15

    V-bar push down: 55x20, 65x15, 65x12

    Reverse rope push down: 20x15, 20x12, 20x14

    Over head rope extension: 45x12, 40x20, 45x17

    Today was stretch and core day...holy crap was I tight. Stretched and foam rolled for a solid 45 minutes. I got a deep tissue massage last week and she recommended I start stretching ALOT more and now I see why. Lower back pain seems to have worked itself out. My hamstrings were terrible. Didn't really track weight reps for core but I did the following:

    Weighted rope crunch
    Woodchoppers
    Weighted knee raises
    Hyper extensions
    TRX plank on a BOSU ball followed by knee pull ins. Video to come, it was a killer exercise.
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  17. #647
    RSP Nutrition Rep offroadatv200's Avatar
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    For your viewing pleasure :-)

    Last edited by offroadatv200; 01-20-2013 at 01:47 PM.
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  18. #648
    Top Secret Nutrition Rep demonwareltd's Avatar
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    205x11 on bench is no joke - I doubt I could crank out that many.

    Seems like more and more people are all about the stretching and foam rolling these days. I never stretch or foam roll and am rarely sore to the point were my flexibility or performance in the gym suffers. I count myself lucky. Even doing something like Sheiko with loads of squatting, I do one or two warm up sets and I'm good to go.
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  19. #649
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by demonwareltd View Post
    205x11 on bench is no joke - I doubt I could crank out that many.

    Seems like more and more people are all about the stretching and foam rolling these days. I never stretch or foam roll and am rarely sore to the point were my flexibility or performance in the gym suffers. I count myself lucky. Even doing something like Sheiko with loads of squatting, I do one or two warm up sets and I'm good to go.
    You are one lucky sucker! I think it has to do a lot with me sitting at a desk most of the day, especially in my hips and hammies. It could be from when I use to do MMA all the time where I was constantly stretching and using my flexibility. I'm just getting old
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  20. #650
    RSP Nutrition Rep offroadatv200's Avatar
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    TRX Bosu ball Plank to leg pull in


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  21. #651
    Inner Builder Ccm644's Avatar
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    Strong bench today and the video looked good making that core work

    You love the pop tarts ha!!

    45 minutes stretching wow, you should be very flexible
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  22. #652
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by Ccm644 View Post
    Strong bench today and the video looked good making that core work

    You love the pop tarts ha!!

    45 minutes stretching wow, you should be very flexible
    Thanks man!

    The red velvet are out of this world, haven't eaten a lot today so I may knock that whole box out hahah.

    I'm hoping to get some of my flexibility back. At least to work out all the aches.
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  23. #653
    Registered User vwnj136's Avatar
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    Red velvet's are beast! Up there with the confetti cupcake's.
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  24. #654
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by vwnj136 View Post
    Red velvet's are beast! Up there with the confetti cupcake's.
    I think the red velvet takes the win, especially toasted. The cupcake ones seem to taste a bit off when they're toasted...I think I eat to many pop tarts haha.
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  25. #655
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight: 170.8

    Finally back to gaining a little weight, which is good

    Went in last night for a leg day and it was disastrous...felt like vommitting since set one. You will see by the workout. I was in a concealed carry class yesterday which lasted all day. My diet wasn't exactly on par and I ate some food I usually don't eat which could be why I reacted that way.

    Workout went like this...


    Leg extensions: 195x12, 180x15, 165x15, 150x17

    Close stance Squat: 185x12, 185x12, 205x9, 205x10, 225x6

    Laying leg curl: 120x15, 120x12, 100x15
    SS
    Standing calf raise: 160x25, 160x25, 160x25


    Like I said, pretty ****ty workout but it is what it is.

    Off topic discussion: what are your guys thoughts on carry / having / owning guns?
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  26. #656
    Inner Builder Ccm644's Avatar
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    Originally Posted by offroadatv200 View Post

    Off topic discussion: what are your guys thoughts on carry / having / owning guns?
    Well in England you cant, but my thoughts would be depends on the reason and what the hell you would do with it to be honest
    sounds like you dont want it for hunting

    From news (media) it seems pretty bad how so many innocent people are injured or killed by guns. ~More in the US than England and this maybe because everyone is allowed one
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  27. #657
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by Ccm644 View Post
    Well in England you cant, but my thoughts would be depends on the reason and what the hell you would do with it to be honest
    sounds like you dont want it for hunting

    From news (media) it seems pretty bad how so many innocent people are injured or killed by guns. ~More in the US than England and this maybe because everyone is allowed one
    One of the problems is the media. They portray all of the "evil" incidents caused by guns. Almost every shooting that involves the death of innocent people the shooter has had some kind of past mental issues. Either medications or in a physc ward. This to me is not a gun issue, it is a medical issue. Why are these people being released? Why are they blowing these incidents all over the TVs and internet? The people on these killing sprees want to be blasted all over the TV. They want to all be remembered.

    Example: this past christmas a guy walked into our local motorcyle / dirtbike shop with a mask, a tank of gas, and a 12 gauge shotgun. There was a man in there who was legally carrying a gun and shot the criminal before he could hurt someone or steal something. Was that on the news? Nope. They had a breif segment on it and that was it. The media is anti gun and they only portray the violent acts caused by guns.

    I choose to carry one with me, in my car, and in my home for security reasons. I dont flash it, nor tell people i have them. Usually i am downtown late in the night where alot of sketchy business happens. I am also a young homeowner who could easily be targeted. I dont intend to shoot anyone nor want to. But if i am in a position where i would need to, i would much rather be prepared to physically and mentally.
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  28. #658
    Inner Builder Ccm644's Avatar
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    Originally Posted by offroadatv200 View Post
    One of the problems is the media. They portray all of the "evil" incidents caused by guns. Almost every shooting that involves the death of innocent people the shooter has had some kind of past mental issues. Either medications or in a physc ward. This to me is not a gun issue, it is a medical issue. Why are these people being released? Why are they blowing these incidents all over the TVs and internet? The people on these killing sprees want to be blasted all over the TV. They want to all be remembered.

    Example: this past christmas a guy walked into our local motorcyle / dirtbike shop with a mask, a tank of gas, and a 12 gauge shotgun. There was a man in there who was legally carrying a gun and shot the criminal before he could hurt someone or steal something. Was that on the news? Nope. They had a breif segment on it and that was it. The media is anti gun and they only portray the violent acts caused by guns.

    I choose to carry one with me, in my car, and in my home for security reasons. I dont flash it, nor tell people i have them. Usually i am downtown late in the night where alot of sketchy business happens. I am also a young homeowner who could easily be targeted. I dont intend to shoot anyone nor want to. But if i am in a position where i would need to, i would much rather be prepared to physically and mentally.
    Very true! Media makes all sorts of stuff of bad things but never good
    Being a young house owner and the fact you and your other half go gym late etc if you do not feel 100% safe because of others then at least you have a sort of relief that you have everything you can to protect yourselfs
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  29. #659
    RSP Nutrition Rep offroadatv200's Avatar
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    Originally Posted by Ccm644 View Post
    Very true! Media makes all sorts of stuff of bad things but never good
    Being a young house owner and the fact you and your other half go gym late etc if you do not feel 100% safe because of others then at least you have a sort of relief that you have everything you can to protect yourselfs
    I try to shy away from the news haha everything they talk is negative!!

    We have been having a problem downtown with the bums trying to steal cars while youre in there.
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  30. #660
    RSP Nutrition Rep offroadatv200's Avatar
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    Weight: ???

    Diet went to the ****ter again since it was a co workers birthday. Had to enjoy some cake another 10pm session last night for shoulders and abs. I am starting to see a lot of progress in my shoulder / trap area which is where I feel i was lacking the most. My shoulder press strength has shot through the roof. Now if only they would grow.... Still aiming for the higher reps since it seems to take some stress off my joints...and gives a good pump


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    Upright row: 40x20, 40x20, 40x17, 40x17, 40x15

    Rear DELT machine: 80x20, 80x15, 80x 14, 80x12

    Lateral raises: 15x20, 15x15, 15x15, 15x14
    SS
    DB shrugs: 70x15, 70x12, 70x15, 70x12

    cross body front raise: 15x15, 15x15, 20x15, 20x12

    Reverse DB fly: 12.5x20, 15x15, 15x15

    Cable crunches
    TRX BOSU plank / leg pull ins
    SS
    Leg raises
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