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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01-17-2013, 09:54 AM #31
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01-17-2013, 02:02 PM #32
- Join Date: Feb 2009
- Location: Brooklyn, New York, United States
- Age: 35
- Posts: 2,232
- Rep Power: 3025
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.
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01-17-2013, 03:02 PM #33
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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
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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.https://www.********.com/leanmuscled
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01-17-2013, 03:45 PM #34
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01-17-2013, 07:42 PM #35
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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!https://www.********.com/leanmuscled
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01-18-2013, 03:31 AM #36
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01-18-2013, 07:52 AM #37
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01-18-2013, 11:02 AM #38
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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 4https://www.********.com/leanmuscled
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01-18-2013, 12:17 PM #39
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01-18-2013, 12:53 PM #40
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01-18-2013, 03:56 PM #41
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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 cardiohttps://www.********.com/leanmuscled
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01-18-2013, 08:18 PM #42
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01-19-2013, 09:27 AM #43
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01-19-2013, 11:02 AM #44
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01-19-2013, 11:31 AM #45
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01-19-2013, 12:23 PM #46
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01-20-2013, 11:02 AM #47
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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.https://www.********.com/leanmuscled
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01-21-2013, 06:42 AM #48
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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.https://www.********.com/leanmuscled
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01-21-2013, 07:06 AM #49
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01-21-2013, 04:02 PM #50
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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
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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.https://www.********.com/leanmuscled
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01-21-2013, 04:07 PM #51
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01-22-2013, 01:51 PM #52
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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
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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.
https://www.********.com/leanmuscled
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01-22-2013, 06:01 PM #53
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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
https://www.********.com/leanmuscled
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01-22-2013, 06:31 PM #54
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01-23-2013, 12:20 PM #55
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01-23-2013, 04:45 PM #56
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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.https://www.********.com/leanmuscled
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01-23-2013, 06:13 PM #57
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01-24-2013, 08:30 AM #58
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01-24-2013, 05:05 PM #59
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01-25-2013, 03:50 PM #60
- Join Date: Jun 2012
- Location: New York, New York, United States
- Age: 33
- Posts: 676
- Rep Power: 867
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
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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 07:12 PM.
https://www.********.com/leanmuscled
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