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  1. #31
    Registered User AestheticAustin's Avatar
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    30 minutes FMC

    Morning weight 209.4....

    Idk if I am dropping weight too quickly we will see.

    Back and Biceps today, I'm excited, some more cardio too!
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  2. #32
    Guitarist AntoineDufour's Avatar
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    i dont think u are dropping too quick. no need to worry really, especially at this bodyfat %

    When you get to lower ..you still can get away with losing rather quickly...

    Blazed went from



    at 14 weeks out

    to this



    he did PMSF ..and lost 2-2.5 pounds per week mostly

    and imo he looks like he didn't lose any muscle

    so don't be afraid haha.. as long as you keep owning it in the gym, and eat enough protein to keep the muscle you will be fine.
    If you are looking to recomp/cut

    email me at Jord316226@aol.com

    My prices are cheap !
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  3. #33
    Registered User AestheticAustin's Avatar
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    Dude that guy put in work! I'm not too worried right now, I'm looking better daily so it's all good and strength is up.

    <font color="#000000"><span style="font-family: Arial">

    Killed it today.

    .8lbs down from yesterday - 209.4

    Back

    Underhand Row

    45 x 8
    45 x 8
    135 x 8
    135 x 8
    225 x 8
    275 x 8

    315 x 15

    Meadows Partial Pullover To Forehead

    40 x 15
    60 x 15
    85 x 15
    85 x 12

    Sternum Chins (Loving these)

    x 10
    x 8
    x 8

    1 Arm T Bar

    Bar x 8
    +25 x 8
    +50 x 8
    +75 x 8

    Behind the back shrugs, scapula retracted.

    45 x 15
    135 x 15
    225 x 15
    315 x 12
    225 x 15
    135 x 15

    ---

    Biceps (Honestly retract your scapula on db curling movements. I promise you weight will decrease by like half, but you'll only be using biceps, relax your shoulders and let the arms hand as well.)

    Scapula retracted hammer curls.

    60 x 6 - too heavy
    40 x 12
    40 x 9
    20 x 20

    Ez Bar Curl (Legit 2 second squeeze at the top)

    60 x 15
    60 x 9
    60 x 9

    Concentration Curls/Reverse Barbell Curl

    20 x 15/45 x 15
    20 x 10/45 x 15

    Did 30 of FMC this morning, doing 15-30 more tonight.
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  4. #34
    Registered User AestheticAustin's Avatar
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    Food today

    2 cups black coffee
    6 eggs, 50 grams of carbs from bread, 1 oz peanuts
    40 grams portein from fish, 60 grams of carbs, 1 oz peanuts

    --

    One more large meal tonight.
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  5. #35
    Registered User AestheticAustin's Avatar
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    Was so hungry tonight. Had an extra meal and it was kind big, do I feel guilty, no. I weigh less tonight than yesterday morning, but sometimes this dieting **** is a mind ****.

    Reason being, you want to lose the fat so fast, you almost don't want to eat at all. I have to keep reminding myself, I need to recover and food is not the enemy!!!

    4 eggs, 1.5-2 potatoes, 2 strawberries, a gala apple, carrots and celery, 2 oz peanuts, 6 oz roast beef.

    Cardio was 2 mile walk, 30 minutes like I said earlier.

    Chest/Triceps/Delts tomorrow!
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  6. #36
    Guitarist AntoineDufour's Avatar
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    don't sweat it, consistency is what matters most.

    You don't take any pre workout supp? 2 cups black coffee only??

    hah I used to take jack3d but now all I have is 2 cups black coffee with 1 pack splenda per cup
    If you are looking to recomp/cut

    email me at Jord316226@aol.com

    My prices are cheap !
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  7. #37
    Registered User AestheticAustin's Avatar
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    Originally Posted by AntoineDufour View Post
    don't sweat it, consistency is what matters most.

    You don't take any pre workout supp? 2 cups black coffee only??

    hah I used to take jack3d but now all I have is 2 cups black coffee with 1 pack splenda per cup
    Nah no pre workout for me, just the caffeine from the coffee.

    I'm going to buy some supps soon. My friends were raving about one called Hyde, so I might check it out.

    Got FMC and lifting today, let's get it.
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  8. #38
    Registered User AestheticAustin's Avatar
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    Session 1 of 3. I didn't do FMC today because something came up.

    So it'll look like this. Chest/Tri, Delts tonight, 45-60 cardio after dinner.

    Bench Press

    45 x 8
    45 x 8
    135 x 8
    135 x 8
    225 x 8
    315 x 11 PR

    Low Incline To The Neck

    135 x 8
    185 x 8
    225 x 6
    185 x 8
    135 x 8

    Flat Fly

    20 x 12
    40 x 12
    60 x 12

    Kept it heavier today.

    Dips

    x 15
    x 15
    x 15

    Skulls

    60 x 8
    80 x 8
    100 x 4

    Close Grip hands 6-8 apart

    45 x 8
    95 x 8
    135 x 8
    185 x 4
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  9. #39
    Guitarist AntoineDufour's Avatar
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    mirin strength , good stuff. confused by session 1 of 3? do you seperate your workouts?? like 3 in 1 day?
    If you are looking to recomp/cut

    email me at Jord316226@aol.com

    My prices are cheap !
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  10. #40
    Registered User AestheticAustin's Avatar
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    Originally Posted by AntoineDufour View Post
    mirin strength , good stuff. confused by session 1 of 3? do you seperate your workouts?? like 3 in 1 day?
    THanks bra, yea as in

    I did chest and tris this morning.

    I just did 40 minutes of LISS after lunch.

    This evening is delts and 20 of cardio right after.
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  11. #41
    Registered User AestheticAustin's Avatar
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    Delts, I was tired

    Strict 90 degree seated DB press, nice squeezed reps

    20s x 12
    40s x 12
    60s x 8.5
    60s x 6

    DB upright row

    20 x 15
    30 x 15
    40 x 15

    Side Laterals

    10 x 20
    20 x 15
    30 x 12

    Rear Delt Row

    20 x 12
    40 x 12
    60 x 12

    DB Kettlebell Swing

    20 x 12
    40 x 12
    60 x 12



    20 minutes cardio
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  12. #42
    Registered User AestheticAustin's Avatar
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    Extra meal today, about 6 eggs. Gah hungry! Losing weight fast, at my leanest, life is good.
    *****://www.facebook.com/leanmuscled
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  13. #43
    Registered User AestheticAustin's Avatar
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    May or may not workout tonight. If not for sure tomorrow. Abs, Legs, Cardio.

    In the meantime.

    Here is a before after, I don't think I mentioned I was pretty fat lol.

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  14. #44
    Registered User AestheticAustin's Avatar
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  15. #45
    Registered User eyeguy's Avatar
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    Looking good. Keep up the good work man. Can't wait to see the end result.
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  16. #46
    Registered User AestheticAustin's Avatar
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    Originally Posted by eyeguy View Post
    Looking good. Keep up the good work man. Can't wait to see the end result.
    Thanks for checking in brother! Me too lol.
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  17. #47
    Registered User AestheticAustin's Avatar
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    Hit some squats and called it quits yesterday. ****ty workout, low energy, bad sleep...Then I ate a big cheat meal and dessert. Not the best day, but I needed it. Woke up leaner today, and I feel good.

    Did FMC for 40 minutes

    Next few days I won't be lifting or posting much, well not until Tuesday unless I have time. Very busy packing and getting ready to make the move back up to school.
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  18. #48
    Registered User AestheticAustin's Avatar
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    Driving back to school right now.

    I planned my diet, wrote it in word.

    2800 cals 5 days a week

    300p/200c/90f

    3200 cals 2 high carb days

    275p/325c/90f

    Starts today. 4 meals per day.

    If I have time back and biceps tonight. Lets ****ing shredddd

    Looked my best this morning despite being a pound heavier.
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  19. #49
    Guitarist AntoineDufour's Avatar
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    good sht bro. I know you will own this . End results will be great. Still going to do 45-60 mins cardio per day?
    If you are looking to recomp/cut

    email me at Jord316226@aol.com

    My prices are cheap !
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  20. #50
    Registered User AestheticAustin's Avatar
    Join Date: Jun 2012
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    Awesome workout.

    Back to school. Took some pre-workout to fight the tiredness. Gnarly ass pump, killed back width and biceps.

    Got my food. Began the diet this afternoon. Tonight I have 45-60 on cardio.

    Sternum Chins, Controlled, Squeeze, Pauses, Slow Negs

    x 14
    x 8
    x 8
    x 6

    Meadows Partial DB Pullover To Forehead, (Head off bench)

    20 x 20
    40 x 20
    60 x 15
    75 x 20

    Lat Pulldowns

    75 x 12
    150 x 8
    195 x 8

    1 Arm T Bar

    Bar x 12
    25 x 12
    50 x 12
    75 x 12

    ---

    Biceps

    Meadows Cross Hammers, 1-2 second pause, 1-2 second negative

    45 x 10
    45 x 6 + 2
    30 x 12

    Reverse BB Curl/Cable Curl

    65 x 8/80 x 12
    65 x 20/80 x 15

    Behind The Head Curls With The Lat Pulldown Machine/Concentration Curls

    30 x 15/25 x 8
    45 x 15/15 x 12

    Food

    1 PM Chipotle Bowl (Rice, Double Chicken, Mild Salsa, Lettuce) Was not on diet, but I was on the road driving to school.
    330 PM, 8 oz Chicken breast baked, 1 cup rice, 1 cup broccoli, 1 tablespoon coconut oil
    630 PM, 12 oz Chicken breast baked, 1.5 cups rice, 1 cup broccoli, 1 tablespoon coconut oil
    11 PM, (Meal after cardio which has not happened yet) 4 oz chicken breast, 1/2 cup rice, 1 1/3 tablespoon coconut oil, Some Kale

    Then that is it!

    Resting up, Chest/Tricep/Delts tomorrow.
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  21. #51
    Registered User AestheticAustin's Avatar
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    Originally Posted by AntoineDufour View Post
    good sht bro. I know you will own this . End results will be great. Still going to do 45-60 mins cardio per day?
    Thanks man. Absolutely going to own the sh*t out of this.

    Yes still going to do the same amounts of cardio. Possibly cut back just a little. Maybe the day prior to legs, no cardio.
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  22. #52
    Registered User AestheticAustin's Avatar
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    30 minutes FMC with 2 cups black coffee, 20mg yohimbine. Yohimbine works. Yesterday my heart rate on incline treadmill was 126 BPM...today with the addition of yohimbine it was 149-154 BPM. No doubt it is a working thermogenic.

    Bench

    45 x 12
    45 x 12
    135 x 8
    135 x 8
    225 x 8

    325 x 8 PR

    Pec Deck

    85 x 20
    145 x 12
    205 x 12

    HS Incline

    70 Per Side x 8
    70 Per Side x 8
    70 Per Side x 8

    DB Fly

    30 x 12
    40 x 12
    50 x 12

    ---

    Pushdown

    80 x 12
    100 x 12
    150 x 8
    195 x 6 ---> 120 x 8 ---> 60 x 12

    Seated Tricep Machine (Like Reverse Preacher Curls)

    3 sets of 12

    Standing French Press

    3 sets of 12

    CGBP

    4 sets of 8-12

    Pumped to the Max. Awesome workout, second day back to college.

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  23. #53
    Registered User AestheticAustin's Avatar
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    Deltoids tonight.

    Went well.

    Seated DB Press - Ultra strict

    20 x 12
    40 x 10
    65 x 8
    65 x 6

    1 Arm DB Upright Row

    20 x 15
    30 x 15
    40 x 15

    Reverse Pec Deck

    45 x 15
    85 x 15
    120 x 15
    60 x 15

    1 Arm DB Rear Delt Row

    40 x 12
    60 x 12
    60 x 12

    Seated Machine Press

    60 x 15
    90 x 12
    120 x 8

    3 roatore cuff moves...3 sets 12 -15

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  24. #54
    Registered User AestheticAustin's Avatar
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    Try this again

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  25. #55
    Registered User AestheticAustin's Avatar
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    Training legs in an hour. Little update pic, but my arms are definitely getting more cut. Never had such good separation between delt, bicep and tricep.

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  26. #56
    Registered User AestheticAustin's Avatar
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    Only 15 minutes fmc on the elliptical.

    Sick leg workout considering the last one sucked. I think foam rolling the night prior plus some extra stretching really helped me get deep and keep tight.

    Squats ATG close stance.

    45 x 5
    45 x 5
    135 x 5
    135 x 5
    225 x 5
    275 x 5

    335 x 5
    335 x 5
    335 x 5
    335 x 5
    335 x 5

    Bulgarian Split Squat

    45 x 8
    75 x 8
    105 x 8

    Leg extensions

    85 x 20
    190 x 20
    245 x 12

    GHR

    X 8
    X 8
    X 8

    Seated Leg Curl

    85 x 12
    190 x 12
    245 x 8

    Abs and calves.

    Cardio later 30 minutes.
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  27. #57
    Registered User AestheticAustin's Avatar
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    New staples in the diet, Kale and cocnut oil. So far so good.
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  28. #58
    Registered User AestheticAustin's Avatar
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    Only eating about 50 grams of carbs today...doing an hour or so of LISS later. No weights.

    New video.

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  29. #59
    Registered User AestheticAustin's Avatar
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    30 minutes of cardio...15 incline, 2.5 mph. A little over ~275 cals.
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  30. #60
    Registered User AestheticAustin's Avatar
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    Gym was a sauna tonight. Totally put me in a funk. I was still strong, but I was sluggish, took longer rest periods. Whatever.

    Back

    Barbell Underhand Row

    45 x 12
    45 x 12
    135 x 8
    135 x 8
    225 x 8
    275 x 8
    325 x 10

    Db Meadows Pullover

    20 x 15
    40 x 15
    65x 12
    90 x 15

    Pulldown, Wide Grip

    85 x 12
    175 x 12
    225 x 8

    Seated Row

    160 x 12
    220 x 8
    295 x 6

    DB Row

    40 x 12
    65 x 12
    100 x 12

    ---

    Biceps

    Machine Preachers

    85 x 12
    115 x 12
    145 x 6 --- 100 x 6 ---60 x 10

    Meadows Cross Hammers

    40s x 10
    40s x 8
    30s x 12

    EZ Curls....Kinda like a big drop set...10 second rest between sets

    105 x 6
    85 x 6
    65 x 6
    45 x 10

    Lat Pulldown, Behind the Head Curl

    20 x 15
    40 x 15
    50 x 15

    Solid session. Tonight I will do traps (forgot to do them earlier) and probably 45 minutes of cardio.

    Food

    6 oz chicken, 1 cup rice, chipotle apricot salsa mixed in.
    6 oz chicken, 1 cup rice, medium heat salsa mixed in.
    Workout
    8 oz chicken, 2 cups rice, chipotle apricot salsa mixed in.
    Later
    4 eggs, 4 oz chicken, 2 tbsp coconut butter

    Comes out around 2800 call, 250P/200C/100F

    If I get hungry I will add in some peanuts.

    Anyone tired of bland food, salsa is very low cal and tastes amazing on chicken and rice. There are so many flavors.
    Last edited by AestheticAustin; 01-25-2013 at 08:12 PM.
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