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  1. #1
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    POVfitnessTV's 2013 Bodyspace challenge, natural bodybuilding, & powerlifting Log!!!!

    Welcome to my Fitness Log!

    Here I'll be showing you my 100% COMPLETE training, nutrition, & lifestyle routine that I'll be using to compete in the upcoming:
    -2013 Bodyspace transformation challenge
    -Natural Bodybuilding shows this summer(haven't decided on which i'll be competing in yet)
    -Powerlifting meets in 165, then 148 lbs. weight class as I lean out
    -Music Festivals!!!!

    I'll also be posting to my youtube channel, which is POVfitness.


    CURRENT SCHEDULE:

    10 weeks out from 2013 Bodyspace challenge
    13 Weeks out from EDC Chicago
    17 weeks out from EDC Las Vegas
    18-21 weeks out from Natural Bodybuilding shows

    Powerlifting meets - to be determined! lol, I had one on the 23rd of this month, but messed up my prep so I decided not to enter.


    CURRENT TRAINING ROUTINE:

    Mon - Upper Body
    Tues - Lower Body
    Wed - rest/abs & arms
    Thurs - Chest
    Fri -Back
    Sat - Legs
    Sun - Rest/shoulders

    Just to give a brief summary of routines I used to run, I did 5/3/1 for like 8 months last year, then switched to PHAT, then a 5 day split, and now I'm doing this which is very similar to PHAT, but I go by instinct when I train.
    What I mean is, I'll warm up, then knock out the heavy compound movements first, then I'll listen to my body and instinctively train using accessory lifts that I feel best cause muscle hypertrophy.


    CARDIO:

    H.I.I.T. - High intensity Interval Training

    -15-25 minutes after every weight training session, either on eliptical or treamill
    -My body responds best to this, rather than low intensity steady state cardio


    NUTRITION:

    IIFYM - if it fits your macros
    -I use myfitness pal to track what i eat
    -Soon I'll do it old school and cook everything once a week and tupperware it up, since its SO much easier to keep up with the diet this way
    -I also just switched back to Intermittent Fasting today


    SUPPLEMENTS:

    -Creatine
    -Multivitamin
    -Preworkout
    -sometimes protein powder

    Thats it! lol.


    MOTIVATION:

    -Music! Gotta have a good pair of headphones and an amazing playlist! I'll be posting what I listen to ITT as well.
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  2. #2
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    Fri 2/15

    Nutrition:
    -An unplanned fast for today! Only had 2 cups of Yogurt, a King Size Snickers Bar, and since it was Fri and I had two concerts planned I indulged in a few alcoholic beverages.
    -Total cal for the day : 1000

    TRAINING:
    -worked out w/ some friends & did their routine which was circuit style boxing training
    -4 five minute rounds consisting of - hitting heavy bag, speed bag, focus bag(not sure of actual name), jump rope
    -in between each 5 min round we did - 25 pushups, 25 crunches, 20 box jumps
    -After circuit was a long round, like a huge dropset of upperbody weight training
    -pullups, benchpress, dips, flyes, lateral raises, db shoulder press

    Felt amazing! And I trained fasted too!

    SUPPLEMENTS:

    -Marked preworkout, 1 scoop
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  3. #3
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    Sat 2/16

    NUTRITION:

    -Bacon double cheese burger combo from SOnic w/ medium fries & diet coke
    -Stirfry rice, beans, & chorizo

    Notes:

    -honestly, terrible day of counting cals & macros
    -total cal - around 2800

    TRAINING:

    -rest/recovery
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  4. #4
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    Sun 2/17

    Leg Day

    TRAINING:

    Warmup
    -5 min on eliptical
    -stretching, myofascial release on medicine ball

    Squats:
    -warmup 1x10 w/ just the bar
    -1x10 135
    -1x10 225
    -1x3 275
    -1x3 275
    -1x10 185

    notes:
    -before I started cutting my squat strength was going up every week, & now, today especially since I was depleted and my nutrition sucked the last 2 days, 275 felt like 375 lol. SO, i figured 'hey just focus on form, and mind/muscle connection" and I got in some good sets anyway

    Dumbbell stiff leg deadlift
    -1x10 70lbs
    1x10 90lbs
    1x5 100lbs
    1x5 100lbs

    notes:
    -just started doing these & LOVE them! my grip actually kept giving out on hundreds even tho my hamstrings were still very strong

    Hack Squat
    1x8 90lbs
    1x8 140 lbs
    1x8 140 lbs

    Leg extenstions
    3x10

    Leg curls
    3x10

    Lunge w/ trunk twist
    3 sets of 10 reps each using a 35 lbs dumbbell

    note - My fave for flexibility & overall lower body strength & mobility

    Walking lunges
    -2 two 'sets', just once back & forth w/ 30 lbs dumbbells

    Calf Raises
    3 sets 10 reps, using 60 lb dumbbells & stepping up on 25 lbs plates

    Cool Down
    -15 min slow pace on treadmill

    note
    -Dont usually do HIIT cardio on leg day just to help recovery

    NUTRITION
    -3/4 of a DiGiorno Meat lovers pizza
    -klondike bar
    -ice cream cone
    -2 waffles w/ honey
    -stir fry, noodles
    -homemade steak pizza

    notes
    -CHEAT DAY, total cals probably around 4-5000
    -Need to get back into using myfitnesspal and track macros !!! Last year I did it so effectively

    SUPPLEMENTS:
    -1 scoop Marked
    -1/3 scoop Muscle Marinade for preworkout
    -Multivitamin

    WEIGH IN

    -171 (w/ clothes)
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  5. #5
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    2/18
    Mon

    Shoulders & Arms

    TRAINING

    10 min warmup on eliptical(while making a new playlist)
    -shoulder warmup & stretch

    STANDING DB Press
    1x10 20lbs
    1x10 40lbs
    1x10 45lbs
    1x10 45lbs

    HAMMER STRENGTH SHOULDER PRESS
    1x8-12 45lbs each side
    1x8-12 90lbs each side
    1x8-12 110lbs each side


    LATERAL DB RAISES

    1x10 20lbs
    1x8-12 30lbs
    1x8-12 30lbs
    1x8-12 30lbs


    HAMMER STRENGTH BICEP CURLS
    1x8-12 45lbs plate
    1x8-12 55lbs
    1x8-12 55lbs

    HAMMER STRENGTH Close grip Bench Press(Triceps)
    1x8-12 90lbs each side
    1x8-12 100lbs
    1x8-12 110lbs

    CABLE LATERAL RAISES
    1x8-12 20lbs resistance each side
    1x8-12 25 lbs
    1x8-12 25lbs

    EZ BAR CURLS

    1x8-12 50lbs(25 plate each side)
    1x8-12 50lbs
    1x8-12 50lbs

    TRICEP CABLE PULLDOWNS
    1x8-12 70lbs
    1x8-12 90lbs
    1x8-12 90lbs

    FACE PULLS(using rope on Hammer strength seated row machine)
    1x8-12 40lbs resistance
    1x8-12 55lbs using hook grip
    1x8-12 55lbs

    DUMBBELL BICEP CURLS, alternating supinating curls
    1x8-12 25lbs
    1x8-12 25lbs
    1x8-12 20lbs

    DUMBBELL TRICEP KICKBACKS(3 sets each arm)
    1x8-12 10lbs db
    1x8-12 10lbs
    1x8-12 10lbs


    CARDIO

    20 minutes HIIT on eliptical, 15 seconds 'sprint' then 45 sec 'walking' pace


    NUTRITION

    -so far 190 calories of almonds & blue corn chips
    -Sonic Chicken strip sandwich & Dbl Cheeseburger
    -2 fried shrimp fritters
    -2oz chicken strip
    -1 cup rice
    -smal portion steak strips & veggies
    -2 cups cereal w/ almond milk

    CALS
    -about 2200

    notes:
    -gonna stay in a calorie deficit today!!!


    SUPPLEMENTS

    -2 scoops Marked Fruit Punch pre workout
    -multi


    WEIGH IN
    -172.8 - NOT BAD after my cheat day yesterday!!!
    Last edited by POVfitnessTV; 02-19-2013 at 08:08 AM.
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  6. #6
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    2/19

    Tues

    BACK DAY

    Deadlift

    Standing one arm cable rows w/ twist

    Wide Grip Pullups

    Incline Hammer Strength Rows

    Lat Pulldows

    Seated Cable Rows

    Hammer Strength Seated Rows(single arm)

    Preacher curls

    EZ Bar Preacher curls


    CARDIO
    20 min eliptical HIIT


    NUTRITION
    2 slices DiGiorno
    Fish & Chips @ Tilted Kilt
    2 rums & cokes


    SUPPS
    2 scoops Marked
    multivitamin

    WEIGH IN
    171
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  7. #7
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    2/20 Chest Day

    Warm up
    DB bench press
    30lbs 8-12
    50lbs 8-12
    70lbs 8-12

    Incline DB Press
    30 8-12
    50 8-12
    50 8-12

    DIPS
    3 sets 8-12, bodyweight

    Decline Benchpress
    warmup
    135 8-12 3 sets

    Cable Flyes circuit
    4 sets, 1st starting at top position, then middle, then lowest(2 sets of lowest) 30-40 lbs resistance 8-12 reps each set

    Hammer str close grip BP
    2 plates each side
    3 sets 8-12

    TRICEP Cable pulldowns
    3 sets 8-12 increasing weight each set

    Single arm tricep cable pulldowns(no handle, gripping ball only)
    3 sets each arm 8-12

    CARDIO
    walk on treadmill 20 min


    NUTRITION
    Olive garden Salad, PIzziola calzone, 3 breadsticks & fondue dip, sweet tea
    1/3 quesadilla
    2 shrimp fritters
    Chicken & Veggies
    1 cup white rice

    10 oz Sailor Jerrys lol
    2 bud lights
    1 huge mug of beer

    cals 2300? ish lol

    SUPPS
    1 scoop Marked
    1/2 scoop Tier 1
    1 labrada chewable

    WEIGH IN
    173
    Last edited by POVfitnessTV; 02-21-2013 at 05:45 PM.
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  8. #8
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    2/21

    LEGS!

    warmup, medicine ball stretch/roll

    Smith Machine squats
    25lbs plate, then 45 each side warmup 8-12
    135lbs 8-12
    225 lbs 8 reps
    275 3 reps, 3 reps, 3 reps

    notes:
    -lost A LOT of damn strength on all lower body exercises!

    LEG PRESS
    3 plates 8-12
    4 plates 8-12, 8-12

    Hack Squat
    45lbs plate each side
    3 sets 8-12

    DB Deadlift
    60lbs 8-12
    95 lbs 5 reps
    95 lbs 3 reps
    60lbs 8-12

    notes
    grip kept failing on 95s, side of db kept digging into my wrist bone which hurt! could easily do 8-12 w/ 95s but my grip is weak!!

    Olympic Snatch
    50 lbs curl bar
    2 sets 8-12

    Leg extensions
    3 sets 8-12 increasing weight each set

    CARDIO
    20 min on eliptical

    NUTRITION
    so far 1 cup white rice, 14 oz meat loaf

    SUPPS
    2 scoops Marked

    WEIGH IN

    168!

    Notes
    -Felt like crap today since I drank more than I should have the night before
    -Starting Intermittent Fasting today, trained fasted & didnt eat till 7pm
    -Absolutely LOVE the feels I get from fasting!
    -Im guessing the 5 lbs drop is mostly water and the fact that I was fasted
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  9. #9
    Registered User POVfitnessTV's Avatar
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    2/22 Fri

    REST DAY!

    Nutrition
    -Carb up/refeed/cheat day lol
    -Still havent been counting macros
    -Cals : Approx 4000
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  10. #10
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    2/23 Sat ARM DAY

    TRAINING

    warmup on eliptical
    stretch/shoulder warmup

    DB SHOULDER PRESS
    25lb x 10
    50lb x 10,10

    FARMERS WALK
    75lbs dumbbells at least 30 sec walk, 3 sets

    SHRUGS on HAMMER STRENGTH machine
    90lbs each side

    3 sets 8-12

    LATERAL RAISES
    25lbs x8-12
    30lbs x 8-12

    Cable lateral raises
    3 sets 8-12 ,25-30lbs resistance

    EZ curl bar curls
    75lbs x 8-12 3 sets

    close grip Hammer Strength Bench Press(tris)
    90lbs each side 3 sets 8-12

    Tricep cablel pulldowns
    3 sets each arm each arm 8-12


    NUTRITION
    -Huge burrito
    -Snickers Bar

    notes:
    -low day
    -drank way too much liquor....ughhh

    CARDIO
    -7 hours of dancing at a club
    -Had charlie horses in both feet the next morning lol

    WEIGH IN
    171

    not bad after a pig out day
    Last edited by POVfitnessTV; 02-26-2013 at 10:37 AM.
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  11. #11
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    2/24 Sun

    REST & RECOVERY day


    NUTRITION
    -ate under maintenance
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  12. #12
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    2/25 mon chest day

    TRAINING

    warmup eliptical
    shoulder warmup

    DB Flat bench
    25lbs warmup 10reps
    50lbs x10
    65lbs x8-12
    65lbs x8-12

    incline bench
    50lbs x8-12
    45lbs x8-12
    45lbs x8-12

    DIPS
    bodyweight x10,10,10

    WIDE Chest Hammer Strength Machine
    3 sets 90lsb, 70, 70

    Cable Flyes
    2 sets higher position 40lbs
    2 sets middle position 40lbs
    2 sets lower position 40lbs

    close grip BP for tris
    90lbs each side 3 sets 8-12

    CARDIO
    20 min of HIIT on eliptical


    SUPPS
    1 scoop Marked
    1/2 scoop muscle marinade

    NUTRITION
    McGangbang
    2 filet o fish
    2 waffles w/ butter & cal free syrup
    small 8oz beef pot pie
    10 tortilla chips

    notes:
    -slightly above maintenance....crap lol

    WEIGH IN
    169 even


    Out of Curiosity
    WEIGH IN post workout, after drinking 80oz of water thru out the workout
    171

    lol
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  13. #13
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    2/26 Back Day

    TRAINING

    Smith machine bent over rows
    warmup w/ 25lbs plate on each side 8-12
    45lb each side 8-12
    70lbs each side 8-12

    DB Bent over rows

    Incline Hammer Strngth Bent over rows

    Wide grip pullups

    Wide grip pulldowns

    Seated Cable rows

    Hammer strength seated rows

    Cable lat pulls w/ twist

    20 min cardio on bike

    WEIGH IN
    171
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  14. #14
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    2/27 Lower Body/legs

    TRAINING

    1 & 1/2 hours basketball

    Sumo deadlifts
    warmup w/ 135 10 reps
    225 8 reps
    275 8 reps
    295 3 reps


    DB stiff leg deadlifts
    60 x8-12
    80 x5, 5

    WEIGH IN
    didnt weigh in, oops!

    NUTRITION
    about 2800 cal
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  15. #15
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    2/28 Upper Body

    5 min warmup eliptical
    shoulder warmup routine

    DB Bench press
    25lbs x8-12 warmup
    45lbs x8-12
    60lbs x8-12
    70lbs x8-12

    DB shoulder press
    25lbs x8-12 warmup
    45lbsx8-12 , another set 8-12

    Hammer Strength T Bar row
    70lbs 8-12
    80lbs 8-12
    90lbs 8-12

    Cable Flyes, highest position
    40 x8-12
    50lbs x 8-12
    60lbs x 8-12

    DB Lateral Raises
    25lbs x8-12
    30lbs x 8-12
    30lbs x 8-12

    DB Flyes
    35x8-12 3 sets

    DB Pullovers
    2 sets 70lbs 5-12

    FacePulls on seated row machine
    40lbs x 8-12
    55lbs x 8-12, 8-12

    Tricep Pull downs
    50lbs warmup
    70lbs 8-12

    single arm tricep pulldowns
    30lbs 8-12
    25lbs 8-12
    20lbs 8-12
    3 sets each arm

    EZ curl biceps
    25lbs plate each side
    Standing 8-12, 8-12
    Seated 8-12, 8-12

    DB hammer curls
    30lb 8-12
    30lbs 8-12
    20 lbs 8-12

    HIIT cardio on eliptical
    15 min, 15 sec 'sprint', then 45 sec cool down, repeat...

    WEIGH IN
    168.8

    Notes:
    -even tho im not counting macros, im just guestimating cals and am actually on track. BUT, to achieve low levels of bodyfat, I must start counting macros to +/- 10g every damn day, no excuses.
    -Am intermittent fasting, and the past week have been training fasted and have only been eating from 6pm - midnight
    -I typically will have a cup of coffee in the morning tho w/ about 70cals worth of simple sugars & almond milk
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  16. #16
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    3/1

    Legs

    warmup
    stretch

    Barbell Squats
    warmup set w/ bar 10 reps
    135lbs x10
    185lbs x 10
    225lbs x 8
    245x3, 3
    135lbs wide stance x 12

    hack squats
    45lbs plate each side x10
    90lbs each side x10, 8

    DB deadlifts
    70lbs x 8-12
    80lbs x 8-12

    Leg press
    2 plates / side x8-12
    3 plates / side x8-12
    4 plates / side x8-12

    Leg extensions
    3 sets increasing resistance each set 8-12

    single leg extensions, 2 sets each leg 8-12, on '6' setting

    Leg Curls
    3 sets increasing resistance each set 8-12

    Lunges w/ 45lbs plate w/ a twist, 2 sets of 8-12

    Abs w/ 45 lbs plate, side bends? i think its called, one long superset 10 reps each arm till failure

    hanging leg raises, bodyweight
    10, 8, 6

    Cool down
    stretching, foam roll on medicine ball, 5 min on eliptical

    WEIGH IN
    166.7 fasted 168.00 after drinking 80oz water thruout workout

    NUTRITION
    2000 cals, intermittent fasting
    -didnt eat till 6:30pm

    SUPPS
    -muscle marinade pre
    -fish oil
    multi
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  17. #17
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    3/2 Sat
    Chest Day

    TRAINING

    warmup
    5min on eliptical
    shoulder mobility warmup

    DB Flat Bench
    25lbs warmup
    50lbs x10
    70lbs x10
    70lbs x10
    60lbs x15-20

    Seated Hammer Strength chest press
    45lbs each side x8-12
    70lbs each side x8-12, 8-12

    Hammer strength flat bench
    70lbs each side 8-12
    90lbs each side 8-12
    90lbs each side 8-12

    Dips (bodyweight)
    3 sets 10-12

    Cable Flyes
    Highest position
    40lbs x8-12, crossing over hands
    50lbs x8-12

    Middle position
    40lbs x8-12
    40lbs x8-12

    Lowest position
    40lbs x8-12
    40lbs x8-12

    Standing Cable tricep extensions
    4 sets, increasing tension 8-12

    DB tricep kickbacks
    2 sets each arm w/ 10lbs DB, 8-12

    20 min HIIT cardio on eliptical, 12 sec sprint, 48 sec cooldown


    NUTRITION
    cheat Day!
    -Buffalo wild wings Steak Burger w/ fries & sweet tea, pre workout
    -Snickers Bar
    -bowl of rice & beef stew(guestimating 400 cal)
    -5 slices Papa Johns pizza, 2 wings
    -shot of Sailor Jerrys



    SUPPS
    -Muscle marinade pre, 1 scoop
    fish oil
    multi


    WEIGH IN
    170 (after huge meal & water), im guessing i was at 167.5 ish fasted
    Last edited by POVfitnessTV; 03-03-2013 at 12:11 PM.
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  18. #18
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    3/3 Sun

    Back Day

    I did 3 sets, 8-12 reps of each exercise:

    -Bent over Barbell Row
    -Incline Hammer strength row
    -TBar rows w/ barbell
    -Standing Cable rows w/ twist
    -Seated cable rows
    -Wide grip pull ups
    -Lat pulldowns, wide grip
    -Seated Hammer strength rows(single arm)
    -EZ CURL bar curls
    -DB hammer curls

    Nutrition 40/40/20 split, car/pro/fat 1600(-500 deficit) cal + 400 cal of carbs(on workout days)

    SUPPS
    muscle marinade 1 scoop
    fish oil, multi

    WEIGH IN
    167.5
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  19. #19
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    3/4 Mon

    Rest day

    calories - 1600
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  20. #20
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    3/5 Tuesday Leg Day

    warm up

    Squats
    bar - 8-12
    135 x 8-12
    185x8-12
    225x8-12
    225x8-12

    glute ham raise
    3 sets

    DB deadlift
    3 sets

    DB goblet squat
    55 x8-12
    75x8-12
    75x8-12

    DB Lunges

    Olympic Snatch

    db hammer curls

    tricep overhead db extensions

    db tricep kickbacks

    CARDIO
    20 min walk on treadmill

    WEIGH IN
    166.5 - fasted
    169 after drinking a ton of water
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  21. #21
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    3/6 Wed

    Upper Body

    Chest/Shoulder/Upperback

    DB Flat bench press
    25, 50,65,60 x8-12

    DB Shoulder Press
    25,45,45 x8-12

    Bent over row
    70, 120,120 x8-12

    Hammer strength close grip BP
    (each side) 70,90,100 x8-12

    Hammer strength shoulder press
    (each side) 45, 70, 90 x8-12

    TBar machine row
    45,70,90 x8-12

    Cable flyes
    upper, middle, lowest position 1 set each 8-12 reps

    Dips
    3 sets bodyweight 8-12

    DB Rows
    50,65,75 x8-12

    Lateral Raises
    25lbs 3 sets 8-12

    CARDIO
    20 min HIIT eliptical

    NUTRITION
    1600 cal 40/40/20 split + 100g of carbs

    SUPPS
    muscle marinade pre
    multi
    fish oil

    WEIGH IN

    166.5 fasted
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    3/7 Thurs

    Bis/Tris

    EZBar Curls
    Hammerstrength machine curls
    DB Curls
    DB tricep raises
    Reverse curls supersetted w/ standing skullcrushers
    tricep pulldowns

    No cardio

    NUTRITION
    approx 2000 cals in one meal lol, gyros combo w/ fries

    WEIGH IN
    168.5 fasted

    hmmm lol, 2 lbs. gain
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    3/8 Fri - 3/10 Sun REST DAYS

    3/8 Fri
    'cheat day'
    no macros counted

    3/9 Sat
    Nutrition
    1 taco bell soft taco
    4 mcnuggets
    a few fries

    3/10 Sun
    Imo's pepperoni & bacon pizza
    McChicken & McDouble
    King Size ice cream cone
    900 cal fish wrap
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    3/11 Mon

    Chest

    DB Flat bench

    Bodyweight Dips

    Hammer strength Bench Press

    Seated Hammer strength chest press

    DB FLyes

    Cable flyes

    20 min walking pace treadmill

    WEIGH IN
    167.5 fasted
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    3/12 Tues Back

    Since listing every set, amount of weight, & reps is becoming tedious, unless otherwise noted everything I do is 3 sets of 8-12 reps

    warmup

    -Deadlift
    -Wide grip pulldown
    -close grip pulldown
    -DB pullovers
    -TBar rows
    -single arm cable rows
    -seated close grip rows
    -ez bar curls
    -DB hammer curls

    CARDIO
    15 min liss on eliptical

    stretching

    NUTRITION
    2k cals

    WEIGH IN

    167

    Notes:
    -didnt deadlift last week and after not doing them for a week all i can say is holy soreness! Went to a movie after the gym and actually fell asleep...the next day I was unbelievably sore as well.
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    3/13 Rest Day

    Didnt count macros today, ate at a deficit
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    3/14 Thursday
    Leg Day

    warmup 10 min on eliptical

    Squats
    Hack Squats
    Decline leg press(not sure if correct name of machine lol)
    DB straight leg deadlifts
    GH raises
    Leg extensions
    leg curls

    CARDIO
    eliptical liss 15 min

    stretching

    SUPPS
    muscle marinade
    fish oil
    multi

    NUTRITION
    starbucks venti white mocha, dairy queen bacon chsburger, large fries, peanut buster parfait, 600cal bowl of cereal w/banana, granola bar
    -cheat day

    WEIGH IN

    163.3

    Notes:
    -WTF @ weigh in! Decided to 'refeed' today since weigh in was ridiculously low
    -Didnt work out till 6pm which is late for me, and didnt eat till like 8:30
    -Felt like crap during workout due to erratic sleep schedule
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    Missed a few days of updates due to laziness, tbph lol.

    3/15 Weigh in was 165.5 even after refeed

    3/16 Weigh in was 166

    3/17 Rest day

    3/18 Upper Body day
    instinct training
    weigh in 165

    3/19
    Arms
    weigh in
    165.3

    3/20 Legs
    weigh in
    164.5
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    3/26 Upper Body
    Weigh in
    165



    3/27 Lower Body

    8 min warm up eliptical

    Squat
    45
    135
    185
    all x10

    225
    245
    275
    all x7

    SUMO DEADLIFTS
    3 sets

    'standard deadlift'
    315 x5
    335 x1
    355 x1

    Goblet squats
    75x12
    100x12

    Dumbbell stiff leg deadlifts
    3 sets 75s x 10

    leg extensions
    3 sets 8-12

    EZ bar seated preacher curls
    4 sets 8-12

    15 min liss cardio eliptical

    2K calories, no macros counted

    Supps
    Jack3d 2 scoops pre
    multi
    fish oil

    Notes:
    -Been using weight belt for the past 2 weeks since lower back has been hurting for the past 5 weeks or so when doing squats & deads. Now completely pain free and lifts have been improving as I SQUEEZE against the belt as hard as I can.
    -After doing DB stiff leg deads & warming up for 30 min or so before Deadlifting I noticed a hell of an increase on strength while doing singles today.
    -From now on NEVER start routine w/ deadlifts, squats, or bench. Always be VERY warmed up before going balls out on a compound movement!

    WEIGH IN

    162.4

    Notes:
    -Consistently losing weight and getting leaner every week!
    -Am not even counting macros very strictly, just eating plenty of carbs, at least 80-100 g of protein and trying to minimize fats
    -Am staying very close to -500 calorie deficit each day though
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