'Defiance' Pt. 2.5 : "Sizing Up the Competition"

[ironwill2008]

Found that out the hard way this week.
Tried pushing through with those first couple workouts but realized it just wasn't in me.

Hopefully this down time will do the body well.

Fortunately, the lifestyle tends to support good health and more resistance to common illnesses than joe public has. Generally though, it's been my experience that the best way to avoid getting sick in the first place is to stay the hell away from sick people.

[doughnutgut]

it's been my experience that the best way to avoid getting sick in the first place is to stay the hell away from sick people.

Such logic.
Much wise.


Casey. Found this. Was it you?

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 3 : RECOVERY - Legs & Abs


Morning Weigh In

181.3lbs



Workout




Weight Training

*Just easing back into things today to test out how I'm feeling, and also wanted to do a bit of reset/form work on my squats (video below)*

Squats - 135 x 10 / 185 x 5 / 225 x 5 / 275 x 3 / 300 x 1
Leg Press - 180 x 10 / 230 x 10 / 250 x 10 / 270 x 10
Single-Leg Seated Leg Extension - 50 x 10 / 60 x 10 (3 sets)
Lying Leg Curl - 100 x 10 / 120 x 10 (3 sets)
Standing Smith Machine Calf Raise - 185 x 10 / 225 x 10 (3 sets)
Crunches / Oblique Crunches - BW x 12 (4 sets)

Squat/Form Video
275x3


Small Pump


Cardio

* REST DAY *




Meal of the Day

Vanilla Protein Pancakes & 3-Egg Omelete with Turkey & Cheese.


Calories : 1,032
Protein : 77g
Carbs : 113g
Fat : 30g

[The Solution]

Welcome back man
Feel good to get some food in your system?

[InItForFitness]

Welcome back man
Feel good to get some food in your system?

Good doesn't even describe it bro.
Felt like a new man this morning.

Still gotta get that weight back up there but just slowly re-adjusting calories.
Managed about 3K yesterday so that was good, probably go around 3,500 today and hopefully be back to normal tomorrow.

[ironwill2008]

Good doesn't even describe it bro.
Felt like a new man this morning.

Still gotta get that weight back up there but just slowly re-adjusting calories.
Managed about 3K yesterday so that was good, probably go around 3,500 today and hopefully be back to normal tomorrow.

Good deal.


Squat form looks good too, btw.

[InItForFitness]

Good deal.

Squat form looks good too, btw.

Thanks, Bill.
Just focusing on really getting deep and working on my mobility some.

Did a bit of additional stretching and warming up prior to even my warm up sets today and felt a lot better throughout all of the lift.
No tightness, much more freedom of movement, so it was a good day.

[doughnutgut]

Good return.

Nice vid. Looked easy peasy.

[InItForFitness]

Good return.

Nice vid. Looked easy peasy.

Thanks DG.
Still got to get around to giving your set-up link/vid a couple good views to work on it.


Weight was relatively easy.
Just wanted to have a lighter/smooth workout today that wasn't too strenous.

Felt nice to be back and have a solid session.

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 3 SUMMARY


I. Thoughts

Not much to say/summarize about this week.
Really off week due to the illness during the first half.

Nutrition was basically non-existent, although luckily didn't drop much water and should be balanced back out by the end of this week.


Week 3 Plan/Outline

Get back on track from last week's issues.

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Upper / Heavy


Morning Weigh In

179.3lbs



Workout



Weight Training
Flat Bench Press - 135 x 10 / 205 x 5 / 235 x 5 / 275 x 3 / 225 x 5 / 185 x 10
Bent Over Row - 135 x 10 / 165 x 5 / 185 x 5 / 205 x 3 / 155 x 5 / 135 x 10
Incline DB Press - 60 x 6 / 65 x 6 / 70 x 6 / 80 x 4 / 50 x 10 (2 sets)
Pullups - BW + 15 x 6 (2 sets) / BW + 20 x 4 (2 sets) / BW x 10 (2 sets)
Incline Cable Fly - 60 x 10 (4 sets)
Seated Cable Row - 130 x 10 (4 sets)
Hyperextensions - BW x 10 (2 sets) / 60 x 6 (2 sets) / 80 x 4 (2 sets)

Heavy Bench Sets



Heavy Rowing Sets




Cardio

* REST DAY *




Meal of the Day

Buttermilk Protein Pancakes w/ Stuffed French Toast Rolls


Calories : 1,180
Protein : 72g
Fat : 20g
Carbs : 178g

[DAaaMan64]

Cardio

* REST DAY *

Das it mane

[dailob]

275x3 - good job - most reps done with this weight?

[The Solution]

Straight GAINS!

[psychodiver9]

Way to come back strong

[Gxp23]

Mirin rows, and omelette.

[InItForFitness]

Das it mane

Straight GAINS!

Way to come back strong

Mirin rows, and omelette.

Thanks everyone.
Feels good to finally have everything back on track.

Calories are back up to 4,200, energy levels are great, feeling like a new man after that R&R.
Let's just hope everything stays on track for the back end of the challenge and I can keep this progression going.

275x3 - good job - most reps done with this weight?

IIRC yes.
I'd have to double check, I believe I've done 280 x 2...or possibly 3...either way it's at the high end for weight x rep.

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Lower + Shoulders / Heavy + LISS


Morning Weigh In

180.4lbs

Weight slowly back on the rise with nutrition in check.
Should be (hopefully) re-balanced around the 183 range by the time the weeks over.


Workout



Weight Training

Deadlift - 225 x 10 (warm up) / 315 x 5 (Sumo) / 335 x 5 (Conventional) / 365 x 3 (Conventional) / 315 x 5 (2 Sets / Sumo)
DB Shoulder Press - 30 x 10 (warm up) / 50 x 5 (2 sets) / 60 x 3 / 40 x 6 / 30 x 10
Leg Press + Calf Press - 180 x 10 / 270 x 5 / 300 x 5 / 360 x 3 / 270 x 5 / 180 x 10 * ALL CALF PRESS SETS - 10 REPS *
One Arm DB Lateral Raise - 20 x 10 / 20 x 8 / 25 x 10 / 25 x 8
Single Arm Machine Rear Delt Fly - 60 x 10 (4 sets)

SUPERSET

Single Leg Seated Extensions + Lying Leg Curl + Seated Calf Raise
* 90 seconds rest between sets*

All Sets - 60 x 10 + 120 x 10 + 100 x 10

Heavy Deadlift Sets




Cardio

Stationary Bike - 30 Minutes LISS



Meal of the Day

Chicken Alfredo w/ Garlic Bread


Calories : 910
Protein : 84g
Fat : 24g
Carbs : 74g

[unstrong]

Only 24g of fat in that bad boy with garlic bread + alfredo? You uncover some magic fat free alfredo, brah?

Looks delicious. You didn't waste any time coming back with that bench and pull work either, my man. Keep it up!

[robert5891]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Lower + Shoulders / Heavy + LISS

Meal of the Day

Chicken Alfredo w/ Garlic Bread


Calories : 910
Protein : 84g
Fat : 24g
Carbs : 74g

Got a recipe for the alfredo sauce? Looks great!

[InItForFitness]

Only 24g of fat in that bad boy with garlic bread + alfredo? You uncover some magic fat free alfredo, brah?

Looks delicious. You didn't waste any time coming back with that bench and pull work either, my man. Keep it up!

Garlic bread was homemade w/ fat-free margerine spread, which yes I actually enjoy the flavor of.
So the only fat content was in the sauce + trace from the chicken.

I've started using a lot more low/fat-free options in my dishes.
To me the taste is relatively similar, and it leaves me more calories to enjoy from carbs + protein.

Got a recipe for the alfredo sauce? Looks great!

Just use store-bought.
I've made them myself in the past, and always enjoy doing homemade, but with my work schedule + taking classes full time, most of my recipes involve store-bought/pre-made items simply for convienece.

I'd rather be able to take 2 minutes to open a can, measure and poor, then create a roux, measure all the individual ingredients, wait until it thickens, etc.
It's just too long of a process.

[The Solution]

hard to tell from Video, something I lack as well is pushing your hips all the way through the motion on DL's.
STRONG and you flew those off the ground.

[dailob]

how long was your rest between the 335 and 365? you breezed through the 335 and i was hopin you had a 4 in you for the 365!

[penny0527]

Came in for leggings....leaving disappointed.

[themonkay]

Your deadlifts are really good. I too have been considering alternating between sumo and conventional between sets lol

[InItForFitness]

hard to tell from Video, something I lack as well is pushing your hips all the way through the motion on DL's.
STRONG and you flew those off the ground.

Will have to work on that and try to be a bit more aware of hip movement through the top end of the motion.

how long was your rest between the 335 and 365? you breezed through the 335 and i was hopin you had a 4 in you for the 365!

Not sure really.
Long enough that I felt I could put in a solid effort...not so long that I was wasting time.

I'd venture around 2-3 minutes.

Came in for leggings....leaving disappointed.

Soon.jpg

Your deadlifts are really good. I too have been considering alternating between sumo and conventional between sets lol

I enjoy it.
Just gives a bit of variation throughout the movement/sets and makes it just a bit more interesting/fun of a workout.

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Chest & Arms / Hypertrophy


Morning Weigh In

181.3lbs



Workout



Weight Training

Flat Bench Press - 135 x 10 (warm up) / 155 x 10 (warm up) / 185 x 10 / 205 x 8 / 225 x 8 / 155 x 10 (cool down)
Incline DB Press - 60 x 8 (2 sets) / 50 x 10 (2 sets)
Tricep Extensions - 45 x 10 (3 sets) / 50 x 8 (3 sets)
E-Z Bar Curl (Wide Grip/Overhand Grip) - 50 x 10 (6 sets / 3 per grip)
Incline Cable Fly - 55 x 10 (4 sets)
Incline Hammer Curls - 25 x 10 (4 sets)
Dips (Chest + Tricep Variation) - BW x 10 (3 sets per variation)

Heavy Bench Set



Cardio

*OFF DAY*



Meal of the Day

Peanut Butter & Jelly Sandwich.
Srs. Delicious/10.
Because phuck you...that's why!


Calories : 380
Protein : 11g
Fat : 18g
Carbs : 48g

[InItForFitness]

MusclePharm 'Back to the Grind' Transformation Challenge : Week 4 : Back & Shoulders / Hypertrophy


Morning Weigh In

180.1lbs



Workout



Weight Training

Pullups - BW x 10 (2 sets) / BW x 8 (2 sets) / BW + 15 x 6 (2 sets)
One-Arm Barbell Row - 55 x 10 (4 sets)
Seated BTN Overhead Press - 95 x 10 / 115 x 10 / 115 x 8 / 135 x 8
Lat Pulldown - 100 x 10 (4 sets)
Upright Row w/ Shrug - 65 x 10 (4 sets)
Seated Cable Row - 130 x 10 (4 sets)
Hyperextensions - 40 x 10 (2 sets) / 70 x 6 (2 sets)
Machine Single Arm Rear Delt Fly - 60 x 10 (4 sets)

Heavy Seated OHP Set


Cardio

*OFF DAY*



Meal of the Day

[ErikTheElectric]

Somehow got unsubscribed, was wondering where the fck you were.


Lifts looking good.
Eats looking good.
Bench is fcking sickening


Doing things right like always. Keep it up, Casey.

[The Solution]

Dat Chinese food.... DAMN