nice way to end your season! Time to get faster and stronger for next season!
Monday's Workout:
AM Cardio - 45 Mins of LISS (Amino Tren Pre and Glutablast during)
PM Cardio - 20 MINS of HITT coming tonight after work and before dinner. (will use glutablast pre/during)
Bob - hows your supply holding out??
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11-17-2014, 11:23 AM #61
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-17-2014, 12:07 PM #62
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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11-18-2014, 05:41 AM #63
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
My glutablast is dipping and my aminotren isnt that far behind it! I am ordering more today. I'll never make the prescribed time period!
For those of you who haven't been following my regular journal - I have switched gears. Do to some "life events", i have given up bulking and becoming a mass monster. I have decided to lean out and trim down. I guess were going to find out if i have what it takes to get diced. Here is my pre cut picture.
Back and Triceps tonight."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-18-2014, 07:44 AM #64
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Nice. Doc will be a lean mean machine!
11/17/14
12:30pm
Pre-workout: Amino-tren and Gluta-Blast
Workout:
Shoulder prehab
Bench Press
45lb x 10
165lb x 3 x 10
165lb x 9
165lb x 10
Overhead Press
115lb x 5
120lb x 5
135lb x 4 + 1 a little but of a push press
Ab Wheel
1 x 20
1 x 15
5:30pm
Pre-workout: Amino-tren and Gluta-Blast
Ab Wheel
3 x 10
Complete 6 rounds for time:
185 lbs Power Clean to Push Jerk – 3 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
This took about 16:54 minutes. I didn't rush the Power Clean to Push jerk for this. I basically treated this like a circuit. But the minute I finished the Push Jerk, I busted out the pullups and clapping pushups as fast as I could. I'm doing the Juggernaut Method football recommended workout, and this circuit happened to hit the the accessory movements I needed for the day.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-18-2014, 10:51 AM #65
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/18/14
Pre-Workout: Amino-Tren and Gluta-Blast
Workout:
Squats
45lb x 10
135lb x 5
240lb x 5 x 10
Deadlift
315lb x 5
340lb x 5
390lb x 2
Woah those squats smoked me. Not used to the volume yet. Deadlifts were a grind. Might go back to the gym after workout to do some accessory lifts.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-18-2014, 11:01 AM #66
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11-19-2014, 03:03 AM #67
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Wednesday Am
Thanks bro. Slow cut to 200- 195. We'll see. Glutablast and aminotren needed more than ever now.
5am guys. Went something like this.
Wednesday - Shoulders, Calves and Abs
5-10 mins Liss
DB Press (3x12)
40 x 12
40 x 12
40 x 12
Laterals s/s Rear Laterals (3x12)
25 x 12 / 45 x 12
25 x 12 / 45 x 12
25 x 12 / 40 x 12
Smith Stand Calves (3x20) s/s Bicycle Crunch (2x60)
155 x 20 / bw x 60
155 x 20 / bw x 60
155 x 20 / bw x 60
Smith Standing Calves (3x20) s/s with Planks (3x60)
155 x 20 / 60 sec
155 X 20 / 60 sec
155 x 20 / 60 sec
20 mins Liss
That was it this morning.
Had a shake of 50/32/0 fortied with aminotren and glutablast pre and post workou (minus the amimotren). Time for breakfast
I severely cut back my delt work for fear that they will become disproprtionate as I cut. By far my best body a part."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-19-2014, 06:56 AM #68
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/18/14
5:30pm workout
Intra-workout: Amino-Tren and Gluta-Blast
Superset
1A Glute Ham Raise BW x 2 x 12, BW x 10
1B Plank 30 seconds x 3
Plank with side arm reach
3 x 30s on and 30s off
Conditioning:
Kettlebell Jumps
24kg x 10 x 4 30s between sets
Medicine Ball Slams
30lb x 10 x 4 30s between sets
Shoulder PrehabMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-19-2014, 07:52 AM #69
[QUOTE=DocJekyll;1313795841]Thanks bro. Slow cut to 200- 195. We'll see. Glutablast and aminotren needed more than ever now.
[QUOTE]
I am with you there. I am about 215 and feel pretty fat right now. I would love to drop under 200 again. I guess that is now my know goal!
What is wrong with your shoulder? I have been having all sorts of issues with mine (right side). I am almost at the point where I just to need to go to the dr.Free Agent...
☑*CountryMike Appreciation Crew*☑
https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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11-19-2014, 09:47 AM #70
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11-19-2014, 12:47 PM #71
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11-19-2014, 01:10 PM #72
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11-20-2014, 05:33 AM #73
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Thursday AM: Cardio
5 AM - Rise
2 Scoops of AminoTren pre cardio
3 Scoops of GlutaBlast during
50 minutes of LISS on the dreadmill this morning. I cranked it up some at the end of the session. Great sweat.
Yesterdays Macros:
Calories: 3013
Protein: 345
Carbs: 279
Fat: 60
45/37/18
Locked in and continue to rock. The treadmill seems to be my new best friend. It seems as though my body is transforming in front of my eyes - not all good though. I look a bit flat and feel a little flabby. I realize its only been a week....but, the mind F@*k begins. So, onward we go. I am certainly not having any trouble losing weight, that's for sure. I know most has been/should be water. Be that as it may; i am ramping up the glutamine. I want to save this precious muscle. Saving for a new wardrobe; bye bye XL and XXL....
I am supposed to rest tomorrow; but given my traveling plans with family over the weekend I foresee Saturday being a bust. I can always get into a gym no matter where I am; but i see time as a factor. Sunday will be fine though. So i will trade Friday for Saturday. Have to change up the chest routine - noticing that my upper inner chest looks real flat, immediately. If you look at that pre shot - there is some good separation there - need to pounce on it. Mind games....
So far - AminoTren and GlutaBlast are holding there own. Good job guys. Recovery has been very nice.
tomorrow: chest, triceps, abs
thought for your day.......
"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-20-2014, 11:45 AM #74
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
[QUOTE=jwtiger69;1313841331][QUOTE=DocJekyll;1313795841]Thanks bro. Slow cut to 200- 195. We'll see. Glutablast and aminotren needed more than ever now.
I am with you there. I am about 215 and feel pretty fat right now. I would love to drop under 200 again. I guess that is now my know goal!
What is wrong with your shoulder? I have been having all sorts of issues with mine (right side). I am almost at the point where I just to need to go to the dr.
http://suppversity.blogspot.com/2012...utlines-6.htmlMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-20-2014, 12:32 PM #75
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11-20-2014, 01:19 PM #76
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
You guessed it! haha.
11/20/14
Overhead Press and Bench Press
Pre-workout: Amino-Tren and gluta-blast
Workout:
Stair Jumps
4 x 2
Basically I jump up a stair case as high as I can, then upon landing, jump again. Pretty neat plyo exercise. I like it because it's a quick way to get multiple jumps in.
Pushups onto a box
4 sets of 2
Almost like a clapping pushup except in instead of clapping, I catch myself onto a nearby box. kind of awkward, but i'll get used to it.
Overhead Press
45lb x 5
95lb x 5 x 10
Bench press
45lb x 5
165lb x 5
195lb x 5
215lb x 5
Seated Cable Row
140lb x 2 x 10
160lb x 10
180lb x 2 x 10
Did these slow and controlled.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-20-2014, 01:21 PM #77
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9997
Nice work Bob..If I tried jumping up a staircase I would probably break my neck!!
"No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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11-20-2014, 02:39 PM #78
- Join Date: Sep 2006
- Location: Covington, Tennessee, United States
- Posts: 1,797
- Rep Power: 1596
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11-21-2014, 06:06 AM #79
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Friday: A day of rest...............NOT
5 am - rise and shine.
Pounded a 2 scoop isopro shake fortified with 1/3 C carbo gain, 2 scoops of AminoTren, 3 scoops of GlutaBlast and some pure greens.....
Chest, Biceps and Abs
10 Mins of LISS
HS Incline Press s/s Pec Dec
1 pps+25 x 12 / 150 x 12
1 pps+25 x 12 / 175 x 12
1 pps+35 x 12 / 175 x 12
1 pps+35 x 12 / 175 x 12
Incline DB Press s/s Standing Cable Flyes (scoops)
70 x 12 / 20 x 12
60 x 12 / 20 x 12
60 x 12 / 20 x 12
60 x 12 / 20 x 12
Incline Flyes s/s Diamond Push-ups
35 x 20 / BW x 12
35 x 30 / BW x 15
21's s/s HS Double Crunch
50 x 21 / 90 x 20
50 x 21 / 90 x 20
50 x 21 / 90 x 20
50 x 21 / 90 x 20
Double Cable Biceps Curl s/s Hanging Leg Raises
60 x 12 / BW x 20
60 x 12 / BW x 20
60 x 12 / BW x 20
Rev Curls
50 x 12
50 x 12
50 x 12
20 Mins of LISS
Same shake as above (minus the AminoTren)
Today was the first day that i felt a drop in the strength in the gym. It was quite noticeable. I wasn't happy with my AB work either. I am not use to hitting my core directly as i havent done so in a while. I think i will try to get some more "at home" ab work in over the weekend; hopefully tomorrow.
Yesterdays Macros:
2415 Calories
74g of Fat
258g of Protein
206g of Carbs
Little bit of a light day due to not having my pre and post workout shakes...Could certainly be part of the reason I felt weak this morning.
UPDATE: 1 week in the books
Weight: 212.2 (down 8 LBS)
BF %: 17% (I am moving it up; because i don't like what i see in the mirror this week and i am really not sure were i am. I need to stabilize)
I am going to adjust my weight to 212 because that is the current real number. I have been watching it all week. 8 pounds in one week is a lot. I expected to see a significant drop but not quite like that. I certainly don't expect (nor do i want it) to continue to be so dramatic. The next 12 LBS will be more difficult. My body fat percentage though, I am kicking up some. I really cannot tell where the hell I am right now. Real spot of limbo. I don't like what i see in the mirror - Its a totally different look for me right now and i not sure how to assess it yet. As stated - flat, look a little flabby, etc. I know this is temporary; but for now i am going conservative until i see real results in my body composition in the mirror.
Saturday: Rest and some ab work - Have a Great Weekend!
"Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-21-2014, 07:15 AM #80
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Haha I thought I might at first, but i feel like it's easier than a box jump in the sense that i know my distance to where i'm landing.
yeah haha though hopefully i don't fall down in front of everyone.
cutting is tough. everytime i've tried it, i don't think i've ever done it right. i've been lucky in that playing rugby naturally leans me out, but i've never been that disciplined about diet. i give a lot of respect to you man. you'll kill it, and get the body you're working for.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-21-2014, 08:36 AM #81
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Welcome aboard guys!
My pleasure.
Ya, LISS gets a little boring. The AminoTren makes it worse - I am amped at 5:15 instead of half asleep still
Definitely use HIIT. Monday is double for me - LISS AM and HITT in the PM. I am using supers and giants right now and lost 8 LBS last week. So, I am going to hang on to the LISS for a little while yet. I don't want to lose any more weight - this quickly...
Thanks brother. Appreciate the support - lord knows i'll need it! I am not a big cutter either. I have always had my mind focused on mass, mass and more mass - with definition of course. Vanity, the ultimate sin...."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-21-2014, 12:22 PM #82
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/21/14
12:30pm
Pre-workout: Amino-Tren and Gluta-Blast
Workout:
Medicine Ball Rotation throws
4lb x 10 each side
One handed medicine ball throws and catch
4lb x 10 each side
Tempo Runs
Set 1: 80yds, 160 yds
Set 2: 80yds, 160yds, 160yds
Set 3: 80yds, 160yds, 80yds,
Pushups or abs followed by 20 seconds rest after run, 45 seconds rest between sets.
I did these on a treadmill which I had set at 3.5% incline and 10.0mph run. I didn't start counting the distance until the speed got to level 10.
Workout:
Deadlift
275lb x 5 x 10
Squat
135lb x 5
I was tired after the deadlift, so I decided I'll save the squats and accessory lifts for my evening workout.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-21-2014, 05:56 PM #83
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/21/14
5:30pm
Intra-Workout: Amino-Tren and Gluta-Blast
Workout:
Squat
45lb x 5
225lb x 5
240lb x 5
300lb x 5
340lb x 4 + 1 rest pause
Jump Squats
135lb x 3 x 3
Shoulder rehab exercises
Bulgarian Split Squat
30lb each hand x 10 each leg
Lunges
BW x 10 each legMISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-21-2014, 07:08 PM #84
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11-22-2014, 11:57 AM #85
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/22/14
Pre-workout: Amino-tren and Gluta-Blast
Intra-workout: Gluta-Blast
Complete 10 rounds for time:
Power Clean and Jerk 95kg x 3
Ab Wheel x 10
Took me 49 minutes and 20 seconds. I didn't do this for time like suggested, but I didn't try to rest too long either.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-23-2014, 03:53 PM #86
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11-24-2014, 03:00 PM #87
- Join Date: Apr 2013
- Location: Spokane, Washington, United States
- Posts: 1,281
- Rep Power: 1933
In late.............lots of win in this thread.
Just stay the course Doc. Switching goals always Fks with your head. When you cut you feel flat and think your losing too much muscle. When you start to bulk you feel fat.............feeling that now, just stick with it.Last edited by RPAYNE509; 11-25-2014 at 08:29 AM.
************** IIFYM CREW ***************
Lifting + Life Log (reps to be given) - http://forum.bodybuilding.com/showthread.php?t=164967101
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11-24-2014, 05:43 PM #88
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Thanks brother; enjoy the encouragement. Staying course!
Mon PM: legs
Real weak session for me. The supers are killing me.
1 aminotren and 2 glutablast into an isopure carbo gain shake and off we went.
Sunday - Quads, Hams & Calves
10 mins Liss
Leg Ext s/s Leg Press (4x12)
110x12 / 4 pps x 12
110x12 / 4 pps x 12
110 x 12 / 4 pps x 12
110 x 12 / 4 pps x 12
Front Squats (4x12)
95 x 12
115 x 12
115 x 12
115 x 12
SLDL (3x12)
135 x 12
185 x 11
135 x 12
135 x 12
Leg Curl s/s Leg Ext (2x20)
90 x 20 / 90 x 20
90 x 20 / 90 x 20
Calves (6x20)
6 x 45 x 20
20 mins LISS
Same shake post minus the trenz....
Felt a little weak tonight."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-25-2014, 05:51 AM #89
- Join Date: Oct 2012
- Location: United States
- Age: 50
- Posts: 7,996
- Rep Power: 6741
Tues AM: Cardio
4:45 - aminotren, glutablast cocktail.....
20 mins LISS
10 mins HIIT
15 mins LISS
Crunches 3x60
Leg Lifts 5x30 secs
Yesterdays macros:
Calories: 2921
Carbs: 266
Pro: 319
Fat: 74
trying to get a quick shoulder blast in tonight before a kids school event..."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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11-25-2014, 07:29 AM #90
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
11/24/14
Pre-workout: Amino-Tren and Gluta-Blast
Intra-Workout: Gluta-Blast
12:30pm
Workout:
Stair Jumps
6 x 2
Shoulder Prehab
Bench Press
140lb x 5
160lb x 5
170lb x 2 x 19
170lb x 11
Overhead Press
115lb x 3
125lb x 3
140lb x 3
Pullups
BW x 5 x 10
Supset with
Clapping Pushups
6 sets of 2
5:30pm
Intra-Workout: Gluta Blast
Dumbbell Curl to Overhead Press
40lb x 3 x 10
40lb x 7
Dumbbell Shrugs
100lb x 3 x 10
That's it. Not workout today as I feel like I'm coming down with something.MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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