Shredded, Strong, Muscled - A Quest

[AestheticAustin]

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!

[AntoineDufour]

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.

[AestheticAustin]

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.

[AestheticAustin]

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.

[AestheticAustin]

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!

[AntoineDufour]

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

[AestheticAustin]

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.

[AestheticAustin]

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

[AntoineDufour]

mirin strength , good stuff. confused by session 1 of 3? do you seperate your workouts?? like 3 in 1 day?

[AestheticAustin]

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.

[AestheticAustin]

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

[AestheticAustin]

Extra meal today, about 6 eggs. Gah hungry! Losing weight fast, at my leanest, life is good.

[AestheticAustin]

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.

[AestheticAustin]

[eyeguy]

Looking good. Keep up the good work man. Can't wait to see the end result.

[AestheticAustin]

Looking good. Keep up the good work man. Can't wait to see the end result.

Thanks for checking in brother! Me too lol.

[AestheticAustin]

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.

[AestheticAustin]

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.

[AntoineDufour]

good sht bro. I know you will own this . End results will be great. Still going to do 45-60 mins cardio per day?

[AestheticAustin]

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.

[AestheticAustin]

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.

[AestheticAustin]

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.

[AestheticAustin]

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

[AestheticAustin]

Try this again

[AestheticAustin]

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.

[AestheticAustin]

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.

[AestheticAustin]

New staples in the diet, Kale and cocnut oil. So far so good.

[AestheticAustin]

Only eating about 50 grams of carbs today...doing an hour or so of LISS later. No weights.

New video.

[AestheticAustin]

30 minutes of cardio...15 incline, 2.5 mph. A little over ~275 cals.

[AestheticAustin]

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.