Dat Dere LF Log JEAH

[earthshieldlol]

1/14/2012

Lifts: Chest/tri
Dips (15; 15; 15; 13; 12)
Flat bench (165x10; 205x6; 215x6; 225x4)
Wide guillotine (185x6; 165x8; 165x8; 165x8)
2h tri extension (75x10; 85x8; 85x8; 95x6)
Chest flyes (25x10; 30x10; 30x10; 35x8)
Skullcrusher (65x8; 75x8; 75x8; 75x8)

[earthshieldlol]

1/15/2012

Lifts: Back/bi
BB Bent Over Row (185x8; 185x8; 205x8; 205x8)
DB Bent Over Row (85x10; 85x10; 90x8; 90x10)
Alt DB curl (35x8; 35x8; 40x6; 40x6)
Hammer curl (30x8; 30x8; 35x6; 35x8)
Decline crunch (65x15; 65x15; 75x12; 75x10)
Leg press (6x14; 6x12; 8x6; 8x9)
Wide lat pulldown (90x8; 100x8; 100x8; 80x10))
Dips (10; 10; 10; 12; 15)

[earthshieldlol]

1/17/2013

Lifts: Shoulders
DB Shrugs (105x25; 105x25; 115x20; 115x20)
Rear Delt Raise (35x10; 35x10; 35x10; 35x12)
BB shrugs (225x25; 255x20; 285x15; 335x10; 405x5)
DB Arnold press (40x10; 40x10; 45x7; 45x6)
Lat Raise (25x10; 25x10; 25x10; 25x10)

only had an hour to lift today and didn't get in quite as much as i wanted. whatever, still got some good work done and felt like it was a decent workout. shouldn't have skipped out on OHP but the rack wasnt open when i got there, and by the time it opened up i was pretty fatigued already and wouldn't have done that well. might hit it tomorrow.

[earthshieldlol]

1/18/2013

Lifts: Legs
Leg extension (190x8; 190x8; 210x8; 210x8)
Seated Calf raise (180x20; 180x20; 180x20; 180x20)
Decline crunch (65x15; 65x15; 65x15; 65x15)
Squats (185x5; 205x5; 225x5; 225x5; 245x4)
SLDL (185x5; 225x5; 275x5; 295x5; 315x4)
Leg press (8x8; 8x8; 8x8; 8x8)

[lucksterx]

1/15/2012

Lifts: Back/bi
BB Bent Over Row (185x8; 185x8; 205x8; 205x8)
DB Bent Over Row (85x10; 85x10; 90x8; 90x10)
Alt DB curl (35x8; 35x8; 40x6; 40x6)
Hammer curl (30x8; 30x8; 35x6; 35x8)
Decline crunch (65x15; 65x15; 75x12; 75x10)
Leg press (6x14; 6x12; 8x6; 8x9)
Wide lat pulldown (90x8; 100x8; 100x8; 80x10))
Dips (10; 10; 10; 12; 15)

What do the numbers mean in the leg press?

Also, are you getting fatter yet?

[earthshieldlol]

What do the numbers mean in the leg press?

Also, are you getting fatter yet?

number of plates. i dont bother putting a total weight bc i dont know how much the apparatus itself weighs. so i just go by plates.

and yes, definitely feeling fatter lol. abs are mostly gone, but i feel like i've put on at least some muscle. gonna start cutting around feb 1 & pretty excited to get lean. gonna actually try to go beast mode this time around, shooting for 8-9% bf for summer.

[earthshieldlol]

for my own reference:

sample 2200cal diet

(1) 2x Chobani Apple Cinn: 280cal, 0g fat, 40g carbs, 28g protein
(2) 1oz almonds: 160cal, 14g fat, 6g carbs, 6g protein
(3) 90g brown rice: 340cal, 2g fat, 70g carbs, 8g protein
(4) 450g 92% beef: 650cal, 36g fat, 0g carbs, 85g protein
(5) 4x large egg: 280cal, 20g fat, 0g carbs, 24g protein
(6) 2 Scoops Isopure Strawberry: 210cal, 1g fat, 0g carb, 50g protein
(7) 6x fish oil: 60cal, 6g fat, 0g carbs, 0g protein
(8) Choc Chip Cliff Bar: 230cal, 4.5g fat, 43g carbs, 10g protein

Total: 2210cal, 83.5g fat, 159g carbs, 211g protein

GOAL: 2200cal, 80g fat, 170g carbs, 200g protein

starting the cut a week from today

[earthshieldlol]

1/21/2013

Lifts: Chest/tri/leg iso
Leg press (8x12; 8x10; 6x15; 6x15)
Seated calf raise (180x20; 225x20; 225x20; 225x20)
Dips (15; 15; 15; 15)
Wide guillotine (135x10; 165x7; 155x8; 165x8)
2h tri extension (85x10; 85x10; 95x8; 95x9)
DB press (55x8; 55x8; 55x8; 55x12)
DB shrugs (110x20; 110x20; 100x20; 85x30)
Fly machine (73.5x10; 73.5x8; 59.5x8; 40.5x10)
Tri push down (80x10; 100x10; 120x8; 100x10)

[earthshieldlol]

1/22/2013

Lifts: Back/bi
DL (185x5; 275x5; 305x5; 325x5; 335x1)
BB Bent Over Row (185x8; 185x8; 205x8; 205x8)
Alt DB curl (35x8; 35x8; 40x6; 40x6)
Wide lat pulldown (90x10; 90x8; 90x8; 90x10)

really quick workout, only had like 45 mins. wish i got more done. whatever. might lift a little tomorrow to make up for it.

[earthshieldlol]

1/23/2013

Lifts: Small muscles
BB calf raise (185x25; 225x25; 225x25; 250x20)
Decline crunch (65x15; 65x15; 75x10; 75x12)
Leg press (6x12; 6x12; 6x12; 6x15)
Dips (10; 10; 10; 10)

another really short workout today, better than nothing i guess.

[earthshieldlol]

1/24/2013

Lifts: Shoulders
Military Press (125x8; 125x8; 135x6; 135x8)
DB Shrugs (105x25; 105x25; 115x20; 115x20)
Rear Delt Raise (30x10; 20x10; 20x12; 20x12)
DB Arnold press (45x8; 45x8; 50x8; 50x6)
BB shrugs (225x25; 255x25; 315x18; 365x12; 405x8)
Lat Raise (20x10; 20x12; 25x10; 25x8)
EZ Bar Upright Rows (115x10; 115x10; 125x10; 130x10)
MP (95x12; 95x10; 95x11; 95x10)

[earthshieldlol]

1/26/2013

Lifts: Legs
Leg extension (200x8; 220x8; 220x8; 220x8)
Seated Calf raise (135x25; 180x20; 180x20; 180x20)
Leg press (8x8; 10x8; 10x8; 10x12)
Squats (185x5; 205x5; 225x5; 225x5; 250x4)
SLDL (185x5; 225x5; 280x5; 300x5; 325x5)
LP (6x20; 6x20; 6x20; 6x20)

[earthshieldlol]

OH MY GOD IM OFFICIALLY CUTTING AGAIN


1/28/2013

Diet:
(1) 2x Chobani Vanilla: 240cal, 0g fat, 26g carbs, 32g protein
(2) Cliff Choco Chip: 230cal, 4.5g fat, 43g carbs, 10g protein
(3) 2x scoops Trutien Cinnabun: 240cal, 2g fat, 10g carbs, 48g protein
(4) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
(5) 90g brown rice: 340cal, 2g fat, 70g carbs, 8g protein
(6) 540g 92% beef: 780cal, 43g fat, 0g carbs, 102g protein
(7) 2x large egg: 140cal, 10g fat, 0g carbs, 12g protein
(8) 35g almonds: 200cal, 17g fat, 8g carbs, 8g protein
Total: 2200cal, 81.5g fat, 157g carbs, 220g protein

Lifts: Chest/tri
Flat bench (155x10; 185x8; 205x6; 185x8)
Wide guillotine (155x8; 155x8; 155x8)
2h tri extension (85x10; 85x10; 95x10; 95x10)
Flyes (30x10; 30x10; 30x10; 30x11)
DB press (55x8; 55x8; 60x8; 60x8)
Dips (12; 12; 12; 12)
Fly machine (49.5x10; 49.5x10; 49.5x10; 49.5x10)

[earthshieldlol]

Quick breakdown of my 12-week cut plan. Starting at 2200cal/day, going to drop by 100cal every 2 weeks til 1800cal, then by 50cal every2 weeks as follows:

1/28/2013: 2200
2/11/2013: 2100
2/25/2013: 2000
3/11/2013: 1900
3/25/2013: 1800
4/8/2013: 1750
4/22/2013: 1700
4/29/2013: 1650
5/13/2013: 1600

After that will reevaluate & figure out where I'm at. Might try Y HCl at some point toward the end depending on progress. Started EC today, just doing 2x 25E + 200C for the time being, will bump up to 3x when I feel like I need it. 2200cal isn't that low, so I'm not expecting this to be all that difficult yet.

[lucksterx]

OH MY GOD IM OFFICIALLY CUTTING AGAIN

<insert weakling stats>

Welcome! Join up: https://docs.google.com/spreadsheet/...sRTZkNEE#gid=6



edit: DAMN that took up a lot of space. Sorry earth's log, didn't mean to ragerape you.

[earthshieldlol]

Welcome! Join up: https://docs.google.com/spreadsheet/...sRTZkNEE#gid=6

[img]http://www.marsenis.eu/rage/me%20gusta%20mucho%20creepy.png[ /img]

edit: DAMN that took up a lot of space. Sorry earth's log, didn't mean to ragerape you.

lol its all good, my log needs more pictures anyway

[earthshieldlol]

1/29/2013

Diet:
(1) Cliff Choco Chip: 230cal, 4.5g fat, 43g carbs, 10g protein
(2) 2x Chobani App/Cinn: 280cal, 0g fat, 40g carbs, 28g protein
(3) 2x scoops Trutien Cinnabun: 240cal, 2g fat, 10g carbs, 48g protein
(4) 65g risotto: 230cal, 0g fat, 52g carbs, 4g protein
(5) 450g 93% beef: 680cal, 32g fat, 0g carbs, 92g protein
(6) 4tbsp A1 sauce: 60cal, 0g fat, 12g carbs, 0g protein
(7) 80g onion: 25cal, 0g fat, 6g carbs, 1g protein
(8) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
(9) 35g almonds: 200cal, 17g fat, 8g carbs, 8g protein
(10) Chobani Vanilla: 120cal, 0g fat, 13g carbs, 16g protein
(11) 165mL whole milk: 105cal, 5.5gfat, 8g carbs, 5.5g protein
Total: 2200cal, 64g fat, 192g carbs, 212.5g protein

Lifts: Back/bi
BB Bent Over Row (185x8; 185x8; 185x10; 185x10)
DL (275x5; 295x5; 315x5; 345x1)
T-bar Row (55x10; 90x10; 90x10; 90x10)
Alt DB curl (40x8; 40x8; 45x6; 45x6)
Hammer curl (35x8; 35x8; 35x8; 35x8)
DB Bent Over Row (85x10; 85x10; 90x10; 90x10)

[earthshieldlol]

Diet:
(1) Cliff Choco Chip: 230cal, 4.5g fat, 43g carbs, 10g protein
(2) 4x string cheese: 240cal, 12g fat, 0g carbs, 28g protein
(3) Chobani App/Cinn: 140
(4) Chobani Vanilla: 120
Total: 730

[earthshieldlol]

2/4/2013

Diet:
(1) Cliff Choco Chip: 230cal, 4.5g fat, 43g carbs, 10g protein
(2) 2x Chobani App/Cinn: 280cal, 0g fat, 40g carbs, 28g protein
(3) 112g roast beef: 140cal, 4g fat, 0g carbs, 22g protein
(4) 3.25oz beef jerky: 260cal, 3g fat, 10g carbs, 49g protein
(5) 2x string cheese: 160cal, 10g fat, 0g carbs, 14g protein
(6) 56g almonds: 340cal, 30g fat, 12g carbs, 12g protein
(7) 226g chicken: 247cal, 2g fat, 0g carbs, 52g protein
(8) 80g onion: 25cal, 0g fat, 6g carbs, 1g protein
(9) 250g beef: 357cal, 20g fat, 0g carbs, 47g protein
(10) 6 tbsp salsa: 30cal, 0g fat, 9g carbs, 0g protein
(11) 165mL whole milk: 105cal, 5.5gfat, 8g carbs, 5.5g protein
(12) 3x fish oil: 30cal, 3g fat, 0g carbs, 0g protein
Total: 2204cal, 82g fat, 128g carbs, 240.5g protein

Workout: Chest/tri
Flat bench (185x8; 185x8; 185x8)
Wide guillotine (155x8; 155x8; 155x8)
2h tri extension (95x10; 95x10; 95x10; 95x10)
Flyes (30x10; 30x10; 30x10)
Skullcrusher (55x10; 75x8; 75x8)
DB press (60x9; 60x9; 60x9)
Tri pulldown (100x10; 110x9; 120x8)

[earthshieldlol]

2/5/2013

Diet:
(1) Cliff Choco Chip: 230cal, 4.5g fat, 43g carbs, 10g protein
(2) 75g roast beef: 95cal, 2.5g fat, 0g carbs, 15g protein
(3) 3.25oz beef jerky: 260cal, 3g fat, 10g carbs, 49g protein
(4) 2x string cheese: 160cal, 10g fat, 0g carbs, 14g protein
(5) 84g almonds: 510cal, 45g fat, 18g carbs, 18g protein
(6) 2x scoops Trutien Cinnabun: 240cal, 2g fat, 10g carbs, 48g protein
(7) 226g chicken: 247cal, 2g fat, 0g carbs, 52g protein
(8) 2 tbsp olive oil: 238cal, 28g fat, 0g carbs, 0g protein
(9) 1/2c olives: 80cal, 7g fat, 4g carbs, 0g protein
(10) Chobani Blueberry: 140cal, 0g fat, 20g carbs, 14g protein
Total: 2160cal, 104g fat, 105g carbs, 220g protein

Workout: Back/bi
BB Bent Over Row (165x10; 175x10; 185x10)
DL (225x5; 275x5; 315x5)
Alt DB curl (45x8; 45x7; 45x6)
Hammer curl (35x8; 35x8; 35x8)
Lat Pulldown (100x10; 100x10; 100x8)