Been a heavy poster in the SCC for over a year and figured it was time to start a log. The goal is to get shredded while retaining as much strength/size as possible. Started out my 'journey' Dec 2012 at 236lbs fat as fuk. Currently down to 171 as of Jan 1st 2014. Retained all of my strength so far (all PR's in sig were set at ~220 lbs bodyweight).
Cutting Macros are currently set at:
2200cal
220c
60f
190p
Running 5/3/1 for my main lifts but with my own spin on it for everything else:
Mon - Chest/shoulders
Tues - Legs/back
Wed - off
Thurs - Shoulders/chest
Fri - Back/legs
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01-04-2014, 02:27 PM #1
Becoming An Animal: Arub's Lifting/Diet Log
Workout/Diet Log: http://forum.bodybuilding.com/showthread.php?t=159314231&page=1
Myfitnesspal: ARubenbrah
-SCC-
-Team PAWG-
Squat-335/Bench-295/Deadlift-435
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01-04-2014, 02:31 PM #2
Sat Jan 4th
Deadlift Day
Warm Up:
-135x10
-225x10
Work Sets:
-260x3
-300x3
-335x3
-405x1
-410x1 (all time PR)
-225x10x4sets
Wide Grip pullups:
BWx10x5sets
T-bar rows:
3platesx10x3sets
DB Row:
100lbx10x3sets
Shrugs:
135x15-20x3sets
Workout/Diet Log: http://forum.bodybuilding.com/showthread.php?t=159314231&page=1
Myfitnesspal: ARubenbrah
-SCC-
-Team PAWG-
Squat-335/Bench-295/Deadlift-435
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01-04-2014, 02:34 PM #3
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01-04-2014, 02:35 PM #4
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01-04-2014, 02:41 PM #5
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01-04-2014, 02:41 PM #6
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01-04-2014, 02:45 PM #7
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01-04-2014, 02:52 PM #8
thanks man! and yeah t-bars have been one of my favorites for a while now!
soon man. good to have you here
one main focus (heavy) bodypart, one secondary bodypart (moderate weight) each day. hit everything twice a week for dem natty gains lol
thanks man
thanks man, i appreciate it! hope you'll stick aroundWorkout/Diet Log: http://forum.bodybuilding.com/showthread.php?t=159314231&page=1
Myfitnesspal: ARubenbrah
-SCC-
-Team PAWG-
Squat-335/Bench-295/Deadlift-435
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01-04-2014, 03:22 PM #9
In brah! Glad you finally came around and made a log. It definitely helps to have a daily place to post, receive encouragement and motivation, and a history to look back on/monitor progress. Not that you really need any more motivation, as you've been killing it for a year! And awesome workout to kick the log off with lol. Still mirin' how easy you got that pull! Also hnnghgh at the 5x10 pullups fuark lol.
Keep hustlin' Arub!*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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01-04-2014, 03:35 PM #10
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01-04-2014, 03:59 PM #11
you forgot that one gif with the blonde kid dancing! lol and yeah it looks like it was easy on the video but irl it was pretty rough. i was supposed to hit front squats in todays workout but i was so beat after those two singles that i decided not to hit em.
good to have you in here tho brah!
the prodigy himself, in my log?! fuaaaWorkout/Diet Log: http://forum.bodybuilding.com/showthread.php?t=159314231&page=1
Myfitnesspal: ARubenbrah
-SCC-
-Team PAWG-
Squat-335/Bench-295/Deadlift-435
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01-04-2014, 04:03 PM #12
- Join Date: Jun 2011
- Location: Lansing, Illinois, United States
- Posts: 603
- Rep Power: 1627
In and subbed, always mirin' your dedication, Arub!
Instagram: @PursuitofFitness08
"Imperfection is beauty, madness is genius, and it's better to be absolutely ridiculous than absolutely boring."
Follow some natty gains in the Hexfecta workout log!
http://forum.bodybuilding.com/showthread.php?t=157736353&page=26
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01-04-2014, 05:48 PM #13
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01-04-2014, 07:00 PM #14
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01-04-2014, 07:02 PM #15
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01-04-2014, 08:57 PM #16
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01-04-2014, 10:36 PM #17
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01-05-2014, 04:50 AM #18
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01-05-2014, 11:47 AM #19
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01-05-2014, 02:56 PM #20
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01-05-2014, 02:57 PM #21
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01-05-2014, 03:03 PM #22
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01-05-2014, 03:18 PM #23
I stalked your MFP and I noticed the diet. Gonna be good when you're all done cutting and can try some unclean food.
Tfw when I've been bulking hard for 8ish weeks and now have to get used to not having a half liter of ice cream every nightEat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
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01-05-2014, 03:21 PM #24
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01-05-2014, 03:38 PM #25
- Join Date: Jun 2011
- Location: Lansing, Illinois, United States
- Posts: 603
- Rep Power: 1627
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01-05-2014, 04:03 PM #26
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01-05-2014, 04:06 PM #27
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01-05-2014, 04:19 PM #28
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01-05-2014, 04:32 PM #29
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01-05-2014, 06:41 PM #30
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