Shredded, Strong, Muscled - A Quest

[AestheticAustin]

45 minutes of incline walking and fast walking on the treadmill tonight. Totaled 398 cals burned.

Then

4 sets of barbell shrug, 3 sets DB

Here is today's food.

[AestheticAustin]

Short chest and triceps workout. No cardio today, body is feeling a little beat up.

[AestheticAustin]

Progress so far so good.

[AestheticAustin]

Workout 1 of 2 today...3 including cardio.

Busy today, afternoon class, a night class, so the schedule is all over the place.

Olympic ATG Front Squat - Wanted to go heavy today

45 x 5
45 x 5
135 x 3
135 x 3
225 x 3
275 x 2

315 x 2 Easy PR...Maybe gun for 335 x 2 in a couple weeks

Bulgarian Split Squat - Getting better at these, keeping balance and all.

45 x 8
85 x 8
115 x 8

Side Lunges

50 x 12
70 x 12
90 x 12

Goblet Squat

45 x 12
70 x 12
100 x 12

Extensions

140 x 12
205 x 12
250 x 20

Today, so far;

6oz chicken, 1 cup dry oats.
Workout
10oz chicken, 1.5 cups rice cooked, broccoli, tbsp cocnut oil.

[AestheticAustin]

Calves/Abs/Hammies 45 minutes of cardio and that is all for today.

[AestheticAustin]

Hands down, looked my best by far in the gym today.

Solid workout.

My bicep tendon has been hurting when I train back, especially pull up and pull down movements. Kinda sucks...Icy hot, ice and ibuprofen on the menu tonight.

DB Meadows Pullover

25 x 15
45 x 15
65 x 12
100 x 15

Sternum Chins

x10
x8
x6

Pulldown

85 x 15
160 x 12
250 x 8-10

Underhand Row

115 x 12
205 x 12
295 x 8

Seated Cable Row

115 x 12
160 x 8
250 x 6

---

DB Meadows Hammers

50 x 10
50 x 8
35 x 12

Machine Preacher

45 x 15
85 x 8
85 x 8

DB Conc Curl

25 x 12
35 x 10
15 x 15

Behind The Back Shrug

45 x 20
135 x 20
185 x 20
235 x 20
285 x 15

[AestheticAustin]

Chest, triceps, delts. At my leanest so far. 30-45 minutes cardio later.

Nothing special. Got a great pump.

[AestheticAustin]

New Vid

[AestheticAustin]

60 minutes of cardio today.

Food

2650 Cal 114F/117C/276P It's my low carb day

[AestheticAustin]

Ripped it up today. Best workout in a while.

Underhand Barbell Row

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

335 x 10

Seated Cable Row

115 x 12
140 x 12
220 x 8
295 x 8

Meadows Row

Bar x 12
+50 x 12
+75 x 12
+100 x 12

Strict DB Row

45 x 12
55 x 12
65 x 12
80 x 12

Some Antoine Vallant Standing Pull Down Exercise

45 x 15
85 x 15
115 x 8 ---- 50 x 15

---

Meadows Cross Hammers

55s x 12
55s x 8
30s x 12

Reverse EZ Bar Curl

25 x 15
45 x 15
65 x 15

Cable Curl

70 x 20
70 x 15
50 x 20

Seated Preacher 1 Arm

25 x 12
25 x 12
25 x 12

---

Behind the back Shrugs

45 x 20
45 x 20
135 x 20
185 x 20
225 x 20

1 Arm DB Shrug

50 x 12
75 x 12
100 x 12

45 minutes cardio after post workout meal.

Might see some friends tonight, will eat one more time when I get back.

[AestheticAustin]

Killed it today.

Weighed 207 this morning....My lightest

Deep squats, ATG close stance high bar

45 x 5
45 x 5
135 x 5
135 x 5
225 x 5
275 x 5
345 x 2

405 x 3 Easy, PR for this style

Bulgarian Split Squat

45 x 8
95 x 8
135 x 8

Leg Extensions

4 sets of 12 30 second rest

Side Lunges

25 x 12
35 x 12
50 x 12

GHR

x10
x10
x10

Leg Curl

3 sets of 12

Seated Calve

3 sets of 12

Standing Calve

3 sets of 12

---

Ab Circuit

45 minutes cardio.

[AestheticAustin]

Chest/Tricep

Bench - Slow Controlled Reps

45 x 12
45 x 12
135 x 12
135 x 12
225 x 12
275 x 10

Pec Dec

85 x 15
160 x 15
220 x 8

Incline HS Press Seated Sideways

30 x 15
30 x 15
40 x 15

Cable Crossovers

20 x 20
40 x 20
60 x 20

Slow Negative Machine Press including reps where I used the foot assistance to just get negatives.

85 x 8
160 x 8
205 x 8

---

1 Arm Db Skull

25 x 12
40 x 12
55 x 8

Pushdowns

195 x 8
195 x 8
100 x 20

Seated Pushdown type reverse preacher curl machine including partials

85 x 12
115 x 12
145 x 12

OH DB Ext

15 x 12
20 x 12
25 x 12

[AestheticAustin]

[SecondsOut]

vid

damn, that's amazing

[AestheticAustin]

damn, that's amazing

Hey, thanks brother.

[AestheticAustin]

Straight Bar, Standing Pullover
85 x 12
120 x 12
150 x 12
195 x 5 – 100 x 15

Sternum Chins, Some sets Include Partial and Regular Chins When I couldn’t complete reps.

x 10
x 8
x 8

Seated Row

115 x 12
160 x 12
295 x 8 --- 130 x 20

DB Row Strict

55 x 12
100 x 15
100 x 15

AV Pulldown

20 x 15
50 x 15
110 x 12


Preacher Curls

55 x 12
85 x 12
145 x 8

DB Curls

30 x 8
45 x 8
45 x 8

Cable Curls Paused at Top

120 x 12
120 x 12
70 x 15-20

1 Arm Preacher

25 x 8
25 x 8
45 x 8


Behind the back shrug

45 x 20
135 x 20
225 x 20
315 x 15

DB Shrug

50 x 15
75 x 15
100 x 15

[AestheticAustin]

45 minutes of cardio, brisk walk at 4 mph

Today's food

3039 Cal 80.7F/299.6C/275.5P

3 pm 4oz beef, 4oz chicken, 1 cup dry oats cooked, 1 slice EZ bread, 1 tbsp Coconut oil, cup broccoli

6 pm 10 oz chicken, 1 cups dry oats cooked, 1.5 cups rice, 1 tbsp coconut oil, 1 cup broccli.

11 pm 8 oz chicken, 1 cup dry oats cooked, 2 slices EZ bread, 1 cup broccoli, 2 squares of dark chocolate.

---

Tomorrow off day, about 2500 calories.

[AestheticAustin]

[AestheticAustin]

Can you guys like my Facebook page <3

https://m.facebook.com/?refsrc=http%...user=598386793

[AestheticAustin]

Front Squats O Style ATG - Nauseated after the work sets.

45 x 5
45 x 5
135 x 5
135 x 5
205 x 5

270 x 5
270 x 5
270 x 5
270 x 5

Split Squat

45 x 8
95 x 8
135 x 8

Walking Lunge

60 x 20
100 x 20

Ext

205 x 12
250 x 12
100 x 20

GHRs

x 10
x 8
x 8

Leg Curl

160 x 12
175 x 12
220 x 12
250 x 12

Leg Press Calves

PPS x 12
2 PPS x 12
3 PPS x 12
4 PPS x 12

DB Calve

30 x 12
55 x 12
75 x 12

----

Awesome workout. Weighed 206 last night, losing weight but I am strong still, that's the heaviest front squats in a while....

Ab circuit and cardio later.

[SecondsOut]

Front Squats O Style ATG - Nauseated after the work sets.

270 x 5
270 x 5
270 x 5
270 x 5

Split Squat

45 x 8
95 x 8
135 x 8

Walking Lunge

60 x 20
100 x 20

9 working sets of compound + all that isolation work and cardio? damn, i know you must've been hungry after that workout. just curious, around how long do your workouts take?

[AestheticAustin]

9 working sets of compound + all that isolation work and cardio? damn, i know you must've been hungry after that workout. just curious, around how long do your workouts take?

Hey man. I split the cardio and the workouts.

Typical workout is an 1:15. I keep rest short except on the first exercise. 30 seconds on most sets. I train with a partner and its usually I go you go.

[AntoineDufour]

good stuff man keep it up

[AestheticAustin]

good stuff man keep it up

Thanks big man.

---

Was sick yesterday. Couldn't get out of bed, threw up, hardly ate.

Feeling 80-90%better today so I hit the gym.

Workout wasn't the best but I got it done. Hopefully I feel great in the upcoming days.

Dips

x12
+25 x 12
+50 x 12
+75 x 18

Chest Press

90 x 12
150 x 12
200 x 15
200 x 10

Cable Fly(weight per arm)

40 x 12
60 x 12
80 x 12

Flat DB Fly

30 x 20
55 x 20
75 x 12

---

Said **** delts and triceps.

Going to do those and cardio tonight after I get in a few more meals and begin feeling more like myself.

[AestheticAustin]

[AestheticAustin]

Round 2

Shoulder press machine

90 x 12
140 x 12
200 x 6 --- 100 x 12

DB Upright Row

35 x 15
45 x 15
55 x 15

Laterals including partial reps

10 x 15
20 x 15
30 x 15

Rear Delt Fly

75 x 15
105 x 12
135 x 10

Rear Delt Bent Lateral

25 x 15
50 x 15
75 x 8

Kettle bell Swing

25 x 15
50 x 15
75 x 15

Underhand Ext

50 x 20
110 x 15
160 x 8
200 x 8

DB Skull

20 x 15
35 x 12
50 x 8

1 Arm OH Ext

15 x 15
25 x 15
35 x 13

1 Arm Pushdown

20 x 15
30 x 15
50 x 12

OH Rope Ext

70 x 12
90 x 12
120 x 15

30 minutes LISS