No animals were harmed in the making of this thread.

[silly_sally808]

Today's Workout
Leg's Hypertrophy

10 min HIIT elliptical

Front Squats -
135 x 12
165 x 10
185 x 6

SLDL -
Double Overhand
135 x 15
185 x 12
Over/Underhand
225 x 8

Hack Squat Machine -
330 x 12
380 x 10
420 x 8

Single Leg Extensions -
90 x 15
100 x 12
100 x 12

Leg Press -
568 x 15
648 x 12
698 x 12

Kneeling Leg Curls -
80 x 12
85 x 10-11

Lying Leg Curls -
110 x 10
95 x 12

BB Calve Press (Smith/No Shoes) -
275 x 15
325 x 12
375 x 12

Calve Extensions -
290 x 15
310 x 15
330 x 15
350 x 12-15

[silly_sally808]

Today's Workout
Back/Shoulders Hypertrophy

10 min LISS treadmill full incline

BB Reverse Grip Rows -
135 x 12
155 x 10-12
175 x 8-10

Rack Pulls -
Double Overhand
225 x 12
Under/Overhand
275 x 12
315 x 9
375 x 3

Seated Cable Rows -
140 x 12
160 x 12
180 x 10

Super Wide Grip Lat Pulldowns -
120 x 15
140 x 10-12
160 x 7-8

Standing BB Shoulder Press -
75 x 12
85 x 8
85 x 8

Front DB Raise -
30 x 10
30 x 8
30 x 8

Machine Reverse Flies -
120 x 12-15
130 x 10-12
140 x 8-10

Cable Side Raise -
15kg x 12
15kg x 10
15kg x 10

DB Bent Elbow Side Raise -
25 x 10
25 x 10
25 x 10

BB Shrugs [Smith] -
225 x 10
225 x 10
225 x 10

^Taking it easy from injury on Monday

Plate Shrugs (45 lbs) -
x 12
x 12
x 12

[silly_sally808]

Got kinda lazy with updating the foods since I felt kinda sick...
Had my first egg today, so I'm technically an ovo-vegetarian now, but technicalities can SMD.



Using my weight from yesterday as week 4's official weigh in - 201.7
Week 3 was 203.9, so there's a 2.2lbs loss this week.


Not bad. Strength is still going up in some areas, so I'm not freaking out.

[silly_sally808]

Yesterday's Workout
Upper/Heavy

10 min. LISS treadmill

Pullups -
BW x 14
+10 lbs x 8
+10 lbs x 6

Reverse Grip BB Rows -
135 x 12
185 x 6
185 x 5
185 x 3-4

Flat DB Bench [Went lighter from shoulder pain and warts removed on hand] -
80 x 8
80 x 6
80 x 5

Decline BB Bench [full ROM]-
135 x 12
155 x 10
185 x 4

Upward Cable Rows -
15kg x 12
20kg x 10
20kg x 10

DB Side Raises -
20 x 12
25 x 8
25 x 8

Reverse Machine Flies -
130 x 12
140 x 9-10
140 x 8-9

Standing DB Curls -
35 x 10-12
40 x 8
40 x 6

Skullcrushers -
70 x 12
70 x 10
80 x 6

Single Hand Cable Reverse Grip Curl (Forearm) -
15kg x 15
17.5kg x 12
20kg x 8-10

BB Shrug -
185 x 12-15
225 x 10-12
275 x 5-6


^Forgot 1 more back exercise...going to hit back hard Wednesday













Today's Workout
Heavy Legs

10 min LISS treadmill

Bench -
135 x 5
185 x 5
225 x 4 [had to fix belt]
225 x 5
245 x 3

RDL -
Double Overhand
185 x 8
225 x 8
Under/Overhand
275 x 5-6

Leg Extensions -
250 x 10
260 x 9-10
270 x 8

Kneeling Leg Curls -
90 x 10
95 x 10
100 x 8

Leg Press -
658 x 10
748 x 10
798 x 8

Cavle Press -
476 x 40
476 x 25
476 x 25

Hack Squat Machine -
330 x 10
380 x 10
420 x 8

Cavle Extensions -
170 x 30
150 x 40
130 x 50
110 x 60

Hanging leg raises knees tucked -
x 10
x 10
x 8-10

Cable Crunches - [1st time, so was just testing weights until I had all the weight on and repped that for about 10-12 times...like 90kg?]

[silly_sally808]

Fuk...just refreshed the page and I have to start over...fuking raging right now



No update yesterday..dealwithit

Today's Workout
Back/Arms Hypertrophy

10 min LISS treadmill

Rack Pulls-
Overhand
225 x 15
275 x 5 and 5-7 more over/underhand
315 x 8
365 x 5

Reverse Grip BB Rows-
135 x 15
155 x 12
185 x 10

Seated Close-Grip Cable Rows-
140 x 12
160 x 12
180 x 10
200 x 6

Extra Wide Lat Pulldowns-
140 x 12
150 x 8
150 x 8
75 x 50 (till failure..dat forearm pump, hnnnnggg..could have gone longer, but was getting bored)

Bent Over DB Rows-
70 x 10
70 x 10
70 x 10

21's-
60
50
50 (strugglin)

Incline DB Curls-
20 x 7-8
15 x 10
10 x 20

Hammer Curls-
30 x 8
25 x 10
25 x 10

/\ Grip Tricep Pushdowns-
160 x 15
165 x 11
165 x 10

Cable Kickbacks-
20 x 15
25 x 12
25 x 12

Dip Machine (Weight on each arm)-
90 x 15-20
115 x 12
135 x 10-12

Single Arm Reverse Grip Cable Curls-
27.5 x 15
33 x 12
38.5 x 10

Behind the back BB forearm curls-
75 x 20

[silly_sally808]

Decided to carb up today...weighed 91.3kg before workout and 90.7 after. Shaved upper legs and got some vascularity on my right quad. Trimmed calves down to a 2...like it...my boxers feel hnnnnnnngggggggggggggggggggggg. Also refeed today...figured do it before my chest/shoulder day tomorrow so I can hit my shoulders hard...they need the most work. Will post update pics at the end of week 5/beginning of week 6...definition coming in..been staring myself in the mirrors more at the gym...lol...still not one of those *******s that literally stands there and flex..do it discretely.

Oh, and found melatonin at the supplement shop...100 3mg for ~$5...fuking finally can stop taking ******..fuk dat sht.



Today's Workout
Legs Hypertrophy

10 min LISS elliptical

Front Squats-
135 x 12
155 x 10
175 x 5

SLDL-
Double Overhand
135 x 15
185 x 12
Over/Underhand
225 x 10

Hack Squat Machine-
330 x 12
380 x 10
380 x 10

Kneeling Leg Curls-
80 x 12
85 x 10
90 x 8

Single Leg Extensions-
80 x 20
90 x 13
90 x 12

Lying Leg Curls-
95 x 15
105 x 9
105 x 8

Leg Press-
658 x 12
708 x 10
708 x 10

Calve Press-
568 x 20
568 x 15
568 x 12

Standing BB Calve Press (Smith)-
225 x 15
275 x 12
315 x 10

Seated Calve Extensions Superset-
150 x 20
130 x 15
110 x 16
90 x 20
70 x 30

^All to failure no rest in between

Cable Crunches
80kg x 20 (could have gone more, but ******* was standing watching me making me feel uncomfortable...wanted to punch him in the face b/c I literally walked up to the cable, and he came and started changing the weight, then was like, "you go"....)
100kg x 15
105kg x 12-15
Changed from rope grip to a grip that didn't kill my grip as much
115kg x 10-15

Standing Oblique Crunches-
45 x 25
45 x 25
45 x 25

[silly_sally808]

Today's Workout
Chest/Shoulder Hypertrophy

10 min LISS treadmill

Incline DB Press-
70 x 10
70 x 8-9
70 x 7-8

Flat Hammer Press-
45 x 15
50 x 12
55 x 8-10

Incline DB Flies-
30 x 15
35 x 12
40 x 8

Machine Chest Flies-
130 x 12
130 x 10
130 x 8-10

Machine Rear Delt Flies-
115 x 15
130 x 12
140 x 9-10

Cable Side Raises-
12.5kg x 12
12.5kg x 10
12.5kg x 10

Seated Bent Over Rear Delt Flies-
20 x 12
25 x 10
25 x 8

Reverse Grip BB Front Raise/Upward Row Superset-
50 x 10 x 10
40 x 12 50 x 12
40 x 10 50 x 12

Rotator Cuff Cable Movements (Sideways Outward)
20kg x 15
20kg x 12
20kg x 10

Sideways Inward-
10kg x 10
10kg x 8
10kg x 8

Standing Cable Crunches-
95kg x 25
x 20
x 15

BB Shrugs (Smith)-
185 x 15
225 x 12
275 x 6

[silly_sally808]

[center]Thanks to an inspiring brah, week 5 of my cut is the beginning of a new routine. 6 day split of Chest/Back, Shoulders/Legs, Arms, repeat. Rest day on Sunday. High reps, and adding a dropset for each exercise at the end getting a solid pump...I loved it. Excited to see a few weeks progress on it. Taking out DL/SLDL/RDL's and replacing with Rack Pulls on back day.

Yesterday was a rest day. Ate 2864 calories...little high, but w/e.


-------UPDATED STATS for WEEK 5 --------

Weight: 90.7kg -----> started @ ~96.5kg

In lbs.> ~200 --------> started @ ~211

BF %: ~13-14% --------> says I started @ 15%, I think I was more like 16-17%

Height: 6'4'' master race

Diet: OVO-VEGETARIAN ---> Started eating eggs week 4. Getting my doses of vitamin D and complete protein...I do feel better, and have gotten more color from getting back missing vitamins.

Supplements: Creatine Mono, Jack3d (Almost finished 1st tub), Vitamin B complex, 50mg Zinc, ~9-12mg melatonin at night...insomnia is rough, but it's been helping a lot.

Today's Workout
Back/Chest

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 8
70 x 6
Forgot dropset...new routine....

Seated Cable Row /\ Grip-
100 x 20
120 x 15
140 x 12
Dropset 1/2 the weight >
70 x 20

Machine Chest Flies-
115 x 15
125 x 12
140 x 8
Dropset
70 x 15

Wide-Grip Lat Pulldowns-
100 x 20
120 x 15
140 x 10
Dropset
70 x 35

Incline BB Bench-
115 x 12
135 x 8
135 x 5
Dropset
75 x 12

High Cable Rows Reverse Grip-
Trying out different weights...got to max...don't know exactly, but next time just doing 4x15 of max weight which is 95kg

Decline 1 Armed Cable Rows-
30kg x 25
35kg x 12
50kg x 10
Forgot this dropset as well...getting used to doing a dropset basically to fail every set


Did a set of 10 BW Dips, but have a hole from a burned off wart in my hand...hurt too much to continue...

Close Grip Pulldowns-
100 x 20
120 x 15
140 x 10
Dropset
70 x 20

Added Rackpulls which aren't already on this plan since I'm taking out all deadlifts-
Double Overhand -
225 x 15
Over/Under
315 x 10
315 x 8
Dropset
Double Overhand
135 x 20

Decline Abs (BW)-
4 sets of 25

[silly_sally808]

Today's Workout
Legs/Shoulders

10 min. LISS Treadmill


In between each set, do calves and traps. 15 reps of traps using 225-235 BB and 70-80 lbs DB's depending if the rack was busy. 100 reps on either calve press usually using 60-70 lbs. and the Smith Machine..start with 95 and lower from there...fat burn....all I can say...

Rotator Cuff Warm Ups

Cable Side Raises-
10kg x 15
12.5kg x 12
15kg x 10
Dropset
7.5kg x 15

Single Leg Extensions-
80 x 15
90 x 12
105 x 10
Dropset
50 x 12

DB Shoulder Press-
40 x 12
45 x 8
45 x 7-8
Dropset
25 x 12-13

Seated Leg Curls-
130 x 15
140 x 12
150 x 10
Dropset
75 x 20

Reverse Fly Machine-
130 x 15
140 x 10
140 x 8
Dropset
70 x 15-18

DB Front Raises-
30 x 12
35 x 10
35 x 8
Dropset
20 x 13

Leg Press-
568 x 15
658 x 12
748 x 10
Dropset
388 x 12-15

SLDL- (Said I wouldn't do these, but seated leg curls don't seem like enough..kept light and high reps focusing on form)
Double Overhand
135 x 20
185 x 10
Over/Under
185 x 12

Squats-
135 x 20
135 x 15
135 x 10
Dropset
95 x 12-15

Abs-
Knee Raises x 4 sets
x 20
x 15
x 12
x 10

[silly_sally808]

Today's Workout
Arms

10 min LISS treadmill

EZ Bar Curls-
50 x 20
60 x 15
70 x 12
Dropset
30 x 25

Tricep Pushdowns (Rope)-
40kg x 25 -> Tricep Pushup Superset x 10
45kg x 12-15 -> Tricep Pushup Superset x 8-9
45kg x 10-12
Dropset
22.5kg x 25

Cable Hammer Curls-
30kg x 25
35kg x 20-25
50kg x 12
Dropset
25kg x 25

Tricep Dips (Machine)
144 x 25
194 x 15
194 x 10
Dropset
94 x 20

Machine Preacher Curl-
70 x 20
90 x 12-15
110 x 6
Dropset
50 x 20

Tricep Pulldown (Straightbar)-
25kg x 25 -> Tricep Pushups Superset x 6
30kg x 20 -> Tricep Pushups Superset x 4
35kg x 12
Dropset
17.5kg x 20

Incline DB Curls-
15 x 15
20 x 10
25 x 5
Dropset
15 x 13-15

Reverse Grip Single Cable Curl (Forearm)-
15kg x 15
17.5kg x 12
17.5kg x 10
Dropset
9kg x 20-25

Tricep Pushdowns/Standing Oblique Crunches w/ 45lbs plate Superset -
x 10 x 25
x 9 x 25
x 9 x 25










Updated Pic:



Arms Measure @ 15.5 in. Same as when I started.

[silly_sally808]

Today's Workout
Chest/Back

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 13
65 x 10
70 x 7
Dropset
35 x 15

Seated Cable Row /\ Grip-
100 x 20
120 x 15
160 x 10
Dropset 1/2 the weight >
80 x 20

Cable Chest Flies-
25kg x 15
27.5kg x 12
30kg x 8
Dropset
15kg x 25

Wide-Grip Lat Pulldowns-
100 x 20
120 x 15
140 x 10
Dropset
70 x 50

Incline BB Bench-
95 x 15
115 x 8-10
135 x 3
Dropset
75 x 12

High Cable Rows Wide Grip-
95kg x 15
95kg x 15
95kg x 15
100kg x 12

Decline Wide Grip Cable Rows-
35kg x 25
45kg x 15
60kg x 12
30kg x Failure

Close Grip Pulldowns-
100 x 20
120 x 15
140 x 10
Dropset
70 x 20

Lying Leg Raises-
x 25
x 25
x 25
x 25

[silly_sally808]

Today's Workout
Arms

10 min LISS treadmill

EZ Bar Curls-
40 x 20
60 x 15
70 x 12
Dropset
40 x 25

Tricep Pushdowns (Rope)-
40kg x 25 -> Tricep Pushup Superset x 10
42.5kg x 20 -> Tricep Pushup Superset x 8-10
45kg x 12
Dropset
22.5kg x 20

Cable Hammer Curls-
40kg x 25
45kg x 12
Dropset
22.5kg x 25

Tricep Dips (Machine)
94 x 25
144 x 15
184 x 12
Dropset
94 x 20-25

Machine Preacher Curl-
80 x 20
100 x 15
120 x 5
Dropset
70 x 20 (with 2 pauses)

Tricep Pulldown (Straightbar)-
30kg x 25 -> Tricep Pushups Superset x 6-10
32.5kg x 20 -> Tricep Pushups Superset x 4-8
35kg x 12
Dropset
17.5kg x 20

Incline DB Curls-
20 x 15
15 x 12
15 x 8-10
Dropset
10 x 25

Reverse Grip Single Cable Curl (Forearm)-
17.5kg x 15
17.5kg x 12
17.5kg x 10
Dropset
7.5kg x 25

Tricep Pushdowns (failure) -
x 10-13
x 8-10
x 8-10

Standing Oblique Crunches w/ 45lbs plate-
x 25
x 25
x 25
















Yesterday's Workout
Legs/Shoulders

10 min. LISS Treadmill


BETWEEN EACH SET:
15 reps traps
100 reps calves

Rotator Cuff Warm Ups

Cable Side Raises-
10kg x 15
12.5kg x 12
15kg x 10
Dropset
7.5kg x 15

Single Leg Extensions-
85 x 15
95 x 12
105 x 10
Dropset
50 x 12

DB Shoulder Press-
40 x 12
45 x 10
50 x 7
Dropset
25 x 12-15

BB Lunges (SMITH)-
115 x 15
135 x 12
155 x 10
Dropset
85 x 20

Reverse Fly Machine-
130 x 15
130 x 12
130 x 8-10
Dropset
70 x 15-18


Leg Press-
618 x 15
708 x 12
798 x 10
Dropset
380 x 15

DB Front Raises- [I think I forgot these....had to wait for fuking trainers to finish using all the machines]

SLDL-
Double Overhand
135 x 20
135 x 15
135 x 12

Squats-
135 x 20
135 x 15
135 x 12
Dropset
95 x 15

Abs-
Knee Raises x 4 sets
x 25
x 20
x 15
x 12

[silly_sally808]

PICTURE UPDATE AT THE END OF WEEK 5



Got some progress pics after 5 weeks of cutting. Week 6 starts tomorrow, and I'm PUMPED!!!!


Yesterday after arm day-





That feel when you look small as fuuuu when you get back home....my mind does not understand (RELAXED)-





Flexed-









So I did a little recomp/refeed because I noticed I stalled at ~200 lbs. Today was a normal "cut" calorie day, and I might incorporate HIIT back in the routine tomorrow in place of LISS.

The new routine is kicking my ass, I love actually being sore after every workout and right when I think the pain is relieved to just shred that muscle up all over again.



Forgot to mention that on my last legs day, I finally got called out for taking my shoes off when doing the smith machine calve raises/lunges. This non-lifting maintenance ******* called me out I'm pretty sure. It threw me off, and I blame him for missing front delt raises that day. What pissed me off is that it took them this long to tell me...if any amount of weight 25 lbs. or above falls on your foot, it's going to hurt like fuk no matter what! Fuking idiots..


Also, you guys mirin' the fruit stash??

[silly_sally808]

Today's Workout
Chest/Back

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 9
75 x 6-7
Dropset
35 x 15

Seated Cable Row /\ Grip-
130 x 20
150 x 12-15
170 x 10
Dropset
85 x 15-20

Machine Chest Flies-
130 x 15
140 x 12
140 x 10
Dropset
70 x 20-25

Wide-Grip Lat Pulldowns-
120 x 20
140 x 12
140 x 12 (spotted after 8)
Dropset
70 x failure

Incline BB Bench-
95 x 15
115 x 12
135 x 6
Dropset
75 x 13-15

High Cable Rows Reverse Grip-
95kg x 15
100kg x 12
100kg x 12
100kg x 12

Decline Wide Grip Cable Rows-
60kg x 25
65kg x 15
80kg x 12
40kg x Failure

Close Grip Pulldowns-
100 x 20
120 x 15
140 x 12
Dropset
70 x 20-25

Lying Leg Raises-
x 40
x 25
x 25
x 25

Rack Pulls-
275 x 15
315 x 10
365 x 3
Dropset
135 x 20

[silly_sally808]

Today's Workout
Legs/Shoulders

10 min. LISS Treadmill


BETWEEN EACH SET:
15 reps traps
100 reps calves

Rotator Cuff Warm Ups

Cable Side Raises-
12.5kg x 15
15kg x 12
17.5kg x 7
Dropset
7.5kg x 15

Single Leg Extensions-
85 x 15
95 x 12
110 x 10
Dropset
55 x 12-13

DB Shoulder Press(Fuller ROM, DB's Touching Front Delt)-
40 x 12
45 x 8-9
50 x 6-7
Dropset
25 x 12-15

Kneeling Leg Curls-
75 x 15
85 x 12
100 x 8-10
Dropset
50 x 25

Reverse Fly Machine-
130 x 15
130 x 12
140 x 8-10
Dropset
70 x 15

Leg Press-
618 x 15
708 x 10
798 x 8
Dropset
380 x 15

DB Front Raises-
30 x 12
30 x 10
35 x 6
Dropset
15 x 30

SLDL-
Double Overhand
135 x 20
135 x 15
135 x 15
135 x 15

Squats ATG-
135 x 15
185 x 10
225 x 3-4
Dropset
95 x 15

Abs-
Standing Oblique Crunches w/ 45lbs plate-
x 25
x 25
x 25
x 25

[silly_sally808]

Today's Workout
Arms

10 min LISS treadmill

EZ Bar Curls-
50 x 20
60 x 15
70 x 10-12
Dropset
30 x Failure

Tricep Pushdowns (Rope)-
42.5kg x 25 -> Tricep Pushup Superset x 10
45kg x 15 -> Tricep Pushup Superset x 4-8
47.5kg x 10
Dropset
25kg x 12

Cable Hammer Curls-
35kg x 25
37.5kg x 15-20
40kg x 10-12
Dropset
22.5kg x Failure

Tricep Dips (Machine)
144 x 20
184 x 15
234 x 10
Dropset
94 x Failure

Machine Preacher Curl-
80 x 15
100 x 12
110 x 6
Dropset
55 x Failure

Tricep Pulldown (Straightbar)-
35kg x 25 -> Tricep Pushups Superset x 6-8
37.5kg x 15-20 -> Tricep Pushups Superset x 4
40kg x 8-12
Dropset
20kg x Failure

Incline DB Curls-
25 x 10-15
25 x 8-10
25 x 4-6
Dropset
10 x Failure

Reverse Grip Single Cable Curl (Forearm)-
15kg x 15
15kg x 12
15kg x 10
Dropset
7.5kg x Failure

Tricep Pushups (failure) -
x 10-12
x 8-10
x 6-10

Knee Raises-
x 25
x 25
x 15
x 12

[silly_sally808]

Today's Workout
Chest/Back

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 9
75 x 6
Dropset
35 x Failure (20)

Seated Cable Row /\ Grip-
130 x 20
150 x 15
160 x 12
Dropset
75 x Failure (20)

Machine Chest Flies-
130 x 15
140 x 12
150 x 8
Dropset
75 x Failure (15-20)

Wide-Grip Lat Pulldowns-
120 x 20
140 x 10-12
160 x 8
Dropset
80 x Failure (?)

Incline BB Bench-
95 x 15
115 x 12
135 x 4
Dropset
75 x Failure (12-15)

High Cable Rows Rope Grip-
80kg x 15
95kg x 12
95kg x 10
95kg x 8

Decline Single Arm Cable Rows-
35kg x 20-25
42.5kg x 15
50kg x 12
Dropset
25kg x Failure (?)

Close Grip Pulldowns-
100 x 20
120 x 15
160 x 8-10
Dropset
75 x Failure (20?)

Lying Leg Raises-
x 25
x 25
x 25
x 25

[silly_sally808]

Yesterday's Workout
Legs/Shoulders

10 min. LISS Treadmill


BETWEEN EACH SET:
15-25 reps traps
100 reps calves

Rotator Cuff Warm Ups

Cable Side Raises-
12.5kg x 15
15kg x 12
17.5kg x 8
Dropset
7.5kg x Failure

Single Leg Extensions-
90 x 15
100 x 12
115 x 10
Dropset
55 x Failure

DB Shoulder Press(Fuller ROM, DB's Touching Front Delt)-
40 x 12
45 x 8-10
50 x 6-8
Dropset
25 x Failure

Seated Leg Curls-
140 x 15
160 x 12
180 x 8-10
Dropset
90 x Failure

Reverse Fly Machine-
130 x 15
135 x 12
140 x 8
Dropset
70 x Failure

Leg Press-
618 x 15
708 x 10
838 x 8
Dropset
None b/c some weak ******* was working in with my and I forgot b/c each set I was taking off 4+ plates

DB Front Raises-
30 x 12
30 x 10
30 x 8
Dropset
15 x Failure

Squats ATG-
135 x 15
185 x 10
225 x 4-6
Dropset
115 x Failure

Lying Leg Curls-
110 x 20
125 x 15
140 x 12
Dropset
70 x Failure

Abs-
Standing Oblique Crunches w/ 45lbs plate-
x 25
x 25
x 25
x 25























END OF WEEK 6 UPDATE

Going to weigh in today. Yesterday it said I was still about the same, sitting at 91.8 KG's. I ate a lot before, so I hope I won't have as much food in my stomach today for a more accurate reading.
Looking better and more vascular in the mirror though, so I'm sticking with what I'm doing regardless of the scale.


Just got done talking to a miscer, and going to work calves/forearms everyday. Muscle groups like abs that don't need much rest, so I'm going to crush my forearms extra hard today, and hit the calves just as hard.


Lifts have been steady. Some increasing, and some just leveling out.

Current Supplements:

- 50mg Zinc
- Vitamin B Complex
- 5g Creatine
- Caffeine drink preworkout (300mg)

Still waiting for packages from BB.com....lagging like hell. When it gets here going to add Flaxseed Oil, Lifetime Basic's Plant Protein - nothing processed, no gmo's, all natural, no fillers, complete protein w/ omegas, and going to wait and see what I get from the Company Promotion's Forum to see if I can add a product in my mix they want me to test.



Heading out, will update with current weight and how my arms day went.


Today's Workout
Arms

10 min LISS treadmill

EZ Bar Curls-
50 x 20
60 x 15
70 x 8
Dropset
30 x Failure

Tricep Pushdowns (Rope)-
40kg x 25 -> Tricep Pushup Superset x Failure
42.5kg x 20 -> Tricep Pushup Superset x Failure
45kg x 12
Dropset
22.5kg x Failure

Cable Hammer Curls-
35kg x 25
40kg x 15-20
45kg x 10-12
Dropset
22.5kg x Failure

Tricep Dips (Machine)
144 x 20
184 x 15
274 x 6
Dropset
94 x Failure

Machine Preacher Curl-
90 x 15
105 x 12
115 x 6
Dropset
60 x Failure

Tricep Pulldown (Straightbar)-
40kg x 25 -> Tricep Pushups Superset x Failure
42.5kg x 15-20 -> Tricep Pushups Superset x Failure
45kg x 8-12
Dropset
22.5kg x Failure

Incline DB Curls-
20 x 15
25 x 8-10
25 x 4-8
Dropset
10 x Failure

Tricep Pushups -
x Failure
x Failure
x Failure


Forearms/Calves Superset

Reverse Grip Single Cable Curl >>> 1 Legged Standing Calve Press (Alternating) >>> Palm Down Cable Wrist Curl
SUPER-SET

5kg x 30, x20, 5kg x 100

5kg x 30, x20, 5kg x 100

5kg x 30, x20, 7.5kg x 100


Then I did some Grip Squeezes with this machine

95 x 25
95 x 25
95 x 25

Standing Calve Raises (Both legs)
x 100





Knee Raises-
x 10
Decline Sit Ups -
BW x 25
x 25
x 25
x 25












END of WEEK 6 WEIGH IN

91.2 KG or ~200lbs.

Body Fat has looked like it's been going down. Said I was going to change LISS for HIIT and forgot...Have to remember for this week.

[silly_sally808]

Rest Day.

Week 7 coming up. Lovin my vascularity. Getting quad veins, fuking sickening.

[silly_sally808]

Today's Workout
Chest/Back

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 11
75 x 7
Dropset
-forgot

Seated Cable Row /\ Grip-
130 x 20
150 x 12
170 x 8-10
Dropset
85 x Failure

Machine Chest Flies-
130 x 15
140 x 12
150 x 8
Dropset
75 x Failure

Wide-Grip Lat Pulldowns-
120 x 20
140 x 12
160 x 8
Dropset
80 x Failure

Incline BB Bench-
95 x 15
115 x 12
135 x 6
Dropset
75 x Failure
75 x Failure (made up for no incline DB dropset)

High Cable Rows Rope Grip-
95kg x 15
100kg x 12
100kg x 12
100kg x 10

Decline Single Arm Cable Rows-
40kg x 20
45kg x 15
50kg x 12
Dropset
22.5kg x Failure

Close Grip Pulldowns-
GOT FUKING DISTRACTED...FUUUUUUUUUKKKKKKKKKKKKERS!!!


Lower Forearm/Calve Work
High Reps, Low Weight (Everyday)

Lying Leg Raises-
x 30
x 30
x 30
x 30

[silly_sally808]

Today's Workout
Legs/Shoulders

10 min. LISS Treadmill


BETWEEN EACH EXERCISE:
Traps and Calves

Rotator Cuff Warm Ups

Cable Side Raises-
10kg x 20
12.5kg x 12
15kg x 10
Dropset
7.5kg x Failure

Single Leg Extensions-
95 x 15
105 x 12
115 x 10
Dropset
55 x Failure

DB Shoulder Press(Fuller ROM, DB's Touching Front Delt)-
40 x 12
40 x 10
50 x 6-8
Dropset
25 x Failure

Kneeling Leg Curls-
80 x 15
90 x 12
100 x 10
Dropset
50 x Failure

Reverse Fly Machine-
130 x 15
135 x 12
140 x 8
Dropset
70 x Failure

Leg Press-
618 x 15
708 x 12
838 x 8
Dropset
438 x Failure

DB Front Raises (Cable Machine)-
30 x 12
35 x
40 x 8
Dropset
20 x Failure

Squats ATG-
135 x 20
185 x 12
225 x 5
Dropset
115 x Failure

1 set of SLDL

Upper Forearm Exercises

Abs-
Standing Oblique Crunches w/ 45lbs plate-
x 30
x 30
x 30
x 30







Refeed Today since I'm stuck at 91kg. 9 days since last one, so feels good. And also on my weak muscle groups too.

[silly_sally808]

Today's Workout
Arms

10 min LISS treadmill

Calves between each set whether they be 1 legged or 2 legged standing raises x bodyweight.
Forearms Today = Upper

EZ Bar Curls-
50 x 20
60 x 15
70 x 8
Dropset
35 x Failure

Tricep Pushdowns (Rope)-
40kg x 25 -> Tricep Pushup Superset x Failure
42.5kg x 15 -> Tricep Pushup Superset x Failure
45kg x 10-12
Dropset
22.5kg x Failure

Cable Hammer Curls-
35kg x 25
40kg x 20
45kg x 10-12
Dropset
22.5kg x Failure

Tricep Dips (Machine)
144 x 20
184 x 15
234 x 8-10
Dropset
94 x Failure

Machine Preacher Curl-
90 x 15
100 x 12
110 x 7
Dropset
55 x Failure

Tricep Pulldown (Straightbar)-
40kg x 25 -> Tricep Pushups Superset x Failure
42.5kg x 15-20 -> Tricep Pushups Superset x Failure
45kg x 8-12
Dropset
22.5kg x Failure

Incline DB Curls-
20 x 15
25 x 10
25 x 4-8
Dropset
15 x Failure

Tricep Pushups -
x Failure
x Failure
x Failure

Decline Sit Ups -
BW x 30
x 30
x 30
x 30












After refeed, finally weighed under 91.2kg's. At 90.7, lost about a pound.

w00t.

[silly_sally808]

Today's Workout
Chest/Back

GOT MY STRAPS TODAY!!! HNNNGGGGG
Pics of new PR bellow.

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 9
75 x 6
Dropset
35 x Failure

Seated Cable Row /\ Grip-
140 x 20
160 x 12
180 x 8
Dropset
90 x Failure

Cable Chest Flies-
20kg x 20-25
25kg x 12
27.5kg x 8-10
Dropset
15.5kg x Failure

Wide-Grip Lat Pulldowns-
120 x 20
140 x 12
160 x 8
Dropset
80 x Failure

Incline BB Bench-
115 x 12
135 x 8
135 x 6
Dropset
75 x Failure

High Cable Rows Rope Grip-
95kg x 15
95kg x 12
95kg x 10
95kg x 10

Decline Single Arm Cable Rows-
40kg x 20
45kg x 15
50kg x 12
Dropset
25kg x Failure

Rack Pulls-
225 x 12
315 x 10
405 x 2
455 x 1


Lower Forearm/Calve Work
High Reps, Low Weight

Lying Leg Raises-
x 30
x 30
x 30
x 30
























Also since I got my package, now taking Flaxseed Oil and Vegetarian Protein with a complete amino acid profile and high in Omega's from Chia seeds.
Also have Orange Triad, but sht has shellfish in it...debating whether or not to take or to sell...cost me so much from the out of country tax...

[Bobgnarley]

was unaware of thread. looking good man!

[silly_sally808]

was unaware of thread. looking good man!

hehe, ty men

WEEK 8!!!

Stats
6'4''
198-200 lbs
~11-12% BF

Sups
5g Creatine
50mg Zinc
Vitamin B complex
Flaxseed Oil
Melatonin

Awaiting on Sups from Company Promotion Section. Got a good feeling on 2 that don't cross paths with effecting each other. 1 test booster and 1 energy pre-workout.


Today's Workout
Chest/Back

10 min. LISS treadmill

Rotator Cuff Warmups

Incline DB Bench-
65 x 15
70 x 12
75 x 7
Dropset
35 x Failure

Seated Cable Row /\ Grip-
145 x 20
165 x 12
185 x 8
Dropset
90 x Failure

Incline DB Chest Flies-
30 x 20-25
35 x 12-15
40 x 8
Dropset
20 x Failure

Wide-Grip Lat Pulldowns-
120 x 20
140 x 15
160 x 8
Dropset
80 x Failure

Incline BB Bench-
115 x 12
135 x 8
135 x 6
Dropset
75 x Failure

High Cable Rows Rope Grip-
97.5kg x 15
97.5kg x 12
97.5kg x 12
97.5kg x 8

Reverse Grip BB Rows-
135 x 15
155 x 12
185 x 8
Dropset
95 x Failure

Rack Pulls-
275 x 15
315 x 12
405 x 3

Upper Forearm Work.

Calves between all sets.
[doing tonight @ home b/c gym closed on me]
Lying Leg Raises-
x 30
x 30
x 30
x 30

[brandibell]

hi.....I LOVE YOU

[Bobgnarley]

what app is that? Thread isn't official without a Ronnie Coleman pic.

[silly_sally808]

hi.....I LOVE YOU

my life is complete.











Update pics >>>

1st back shot. Got a trainer who walked in locker-room to do me favor...literally have not had a good back pic in over a year.







Flexing, but i don't give a fuk







Wheels/10

[Tonking]

hey man, what website you using for your nutrition info? I got a workout journal I just started, tryin' to spice it up

[silly_sally808]

www.nutritiondata.com


once you got all your foods saved, so fuking easy


GL bro