Printable View
[QUOTE=Halfway;1391167093].. part of the reason I don't like really long cuts because its such a head fck![/QUOTE]
No kidding. This is also the first cut of my life, so no idea how I should be feeling.
[QUOTE=Halfway;1391167093]great work, keep it up that last 4 lbs should be gone in weeks-[/QUOTE]
I'm hitting kind of a 2nd weight loss plateau right now. Have to be more strict.
Week 1
Day 4 (legs/forearms)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, chia seeds, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Back Squats +
205x8
220x8
220x8
240x5
240x5
Reverse Cable Curl +
85x20
85x20
85x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 5 pound plate
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
[QUOTE=ajdahlheimer;1391242903]No kidding. This is also the first cut of my life, so no idea how I should be feeling.
I'm hitting kind of a 2nd weight loss plateau right now. Have to be more strict.[/QUOTE]
could add every day cardio to boost things, I try to get as much off as possible, then start adding 30 mins incline walking into my workouts.. its not much but every little bit helps when things slow down. I do 5 mins between sets.. obviously this doesn't work well in a crowded gym but its great active recovery rather than just sitting arounfd
cardio does drop your IGF1 , increase appetite and do some other bad things when dieting so YMMV.. I believe layne Norton says don't do any ?
Hey man. You are doing great. You have really leaned out a lot! Just my opinion, but I'd stop running the miles and spend more time with HIIT style training (sprints, jumping, bike intervals, etc). Longer medium intensity steady state cardio is just really hard on your glycogen retention/energy needs.
[QUOTE=Halfway;1391258813]could add every day cardio to boost things, I try to get as much off as possible, then start adding 30 mins incline walking into my workouts.. its not much but every little bit helps when things slow down. I do 5 mins between sets.. obviously this doesn't work well in a crowded gym but its great active recovery rather than just sitting arounfd
cardio does drop your IGF1 , increase appetite and do some other bad things when dieting so YMMV.. I believe layne Norton says don't do any ?[/QUOTE]
I take a very minimal amount of time off between sets. Quick drink of water and little stretch--and I'm back to bending the bar. That active recovery method is interesting though. I do have a treadmill in my home gym.
[QUOTE=bradandblake;1391261373]Hey man. You are doing great. You have really leaned out a lot! Just my opinion, but I'd stop running the miles and spend more time with HIIT style training (sprints, jumping, bike intervals, etc). Longer medium intensity steady state cardio is just really hard on your glycogen retention/energy needs.[/QUOTE]
I know, but I've made some pretty good strides in reducing my blood pressure which was border-line high--so that's why I do the runs. I should start walking on my treadmill though, in addition.
[QUOTE=ajdahlheimer;1391264023]I know, but I've made some pretty good strides in reducing my blood pressure which was border-line high--so that's why I do the runs. I should start walking on my treadmill though, in addition.[/QUOTE]
Yeah I'd much rather do the walking inclines than run long distance while cutting. But by the way, HIIT training is just as effective as steady state cardio for cardiovascular health.
And great job getting the blood pressure under control. To me, that kind of stuff is far more important.
Week 1
Day 5 (triceps/abs)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, avocado, chia seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 1
Day 6 (Cardio)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, frozen mango, avocado, walnuts, coconut oil, scoop of PB Fit, spinach, almond milk)
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 1
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio. 49 degrees outside this morning. Easy run.
Week 2
Day 1 (Shoulders)
Pre-Workout: None
Standing OHP (barbell)
150x12
150x12
165x7
165x7
Standing OHP (dumbbell)
55x10
55x10
55x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip)
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Looking good man. Your putting up some real nice numbers on your lifts.
I'm all for the cardio as well.
Week 2
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, frozen mango, chia seed, cucumber, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Flat Bench Press (barbell)
235x12
235x12
250x8
250x8
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Flat Bench Press (Swiss bar)
195x8
195x8
195x8
Close-Grip Bench Press (Swiss bar)
135x8
135x8
135x8
Dumbell Pullovers (dumbbell)
45x10
45x10
45x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Raised push-ups
3 sets of 20
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
[QUOTE=DocJekyll;1392105553]Looking good man. Your putting up some real nice numbers on your lifts. [/QUOTE]
Thanks brah, but if you look back in my journal--my #'s are all WAY down from back when I weighed ~245. I know the strength loss is unavoidable, bu it's seriously messing with my mind. I don't even feel strong anymore on my bench or OHP.
[QUOTE=DocJekyll;1392105553]I'm all for the cardio as well.[/QUOTE]
Yeah, it's really helped with my blood pressure IMO. You're looking shredded in your avatar btw. Bulging biceps.
Week 2
Day 3 (legs/forearms)
Pre-Workout: None
Back Squats +
135x8
205x8
225x8
225x8
245x5
245x5
Reverse Cable Curl +
95x20
95x20
95x20
Dumbbell Wrist Curl (Flat bench)
40x20
40x20
40x20
Wrist Roller
3 sets of 5 with 7.5 pounds
Post-workout: None
Time of workout: 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 2
Day 4 (Back and Biceps)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, banana, chia seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Upright Row (EZ-bar) +
165x10
165x10
165x10
Bent-over Rows (Swiss bar) +
165x10
165x10
165x10
Preacher Curls (EZ-bar) +
110x8
110x8
110x8
Bicep Curls (dumbbells)
50x9
50x9
50x9
Bicep Curls (Swiss bar) +
85x10
85x10
85x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
95x12
95x12
95x12
Rope Hammer Curl
95x12
95x12
95x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one scoop vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 2
Day 5 (triceps/abs)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, frozen mango, chia seed, scoop of PB Fit, coconut oil, spinach, walnuts, almond milk)
Tricep rope push-downs
100x20
100x20
100x20
Tricep push-down with 20" bar
125x20
125x20
125x20
Skull-crushers (EZ-bar)
95x12
95x12
95x12
Dips
3 sets of 20
Behind the neck triceps rope push-down
85x15
85x15
85x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
A year late to the party but have no fear... I have arrived :D
[QUOTE=danap3681;1393160123]A year late to the party but have no fear... I have arrived :D[/QUOTE]
Now how will I ever withstand this kind of pressure???? :D
[QUOTE=ajdahlheimer;1393161293]Now how will I ever withstand this kind of pressure???? :D[/QUOTE]
As the MISC'ers say...
dis gon be good!!
Week 2
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Chose to run in a light rain rather than on my treadmill. Last time I did my treadmill, my plantar fasciitis flared up. Fahk that.
Week 2
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of run: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Fasted cardio. Killed it. 216.0 body weight this morning. Another ~1.5 pounds lost this month!
I tried some PWO once before going for a run... won't ever do that again!! Had my legs cramped up at the 2 mile mark. No thanks Jeff!
And grats on another 1.5 :)
[QUOTE=danap3681;1393334863]I tried some PWO once before going for a run... won't ever do that again!! [/QUOTE]
I had the same experience a few years ago when I took some Craze prior to a run. My feet felt like cement blocks. Never again.
I rarely use any PWO's anymore, other than my home-made smoothies. I have some N.O. X-plode left which I take sporadically if I'm dragging that day.
[QUOTE=ajdahlheimer;1392261283]Thanks brah, but if you look back in my journal--my #'s are all WAY down from back when I weighed ~245. I know the strength loss is unavoidable, bu it's seriously messing with my mind. I don't even feel strong anymore on my bench or OHP.
Yeah, it's really helped with my blood pressure IMO. You're looking shredded in your avatar btw. Bulging biceps.[/QUOTE]
Thanks man. Checking in with you. Hey. yeah, you have to expect that man. Come with the territory. Dont let it work you over.
Looks like great progress on the scale man. Keep rock'n!
Week 3
Day 1 (Shoulders)
Pre-Workout: Coffee
Standing OHP (barbell)
150x12
150x12
165x8
165x8
Standing OHP (dumbbell)
55x10
55x10
55x10
Lateral Raises (dumbbell)
45x10
45x10
45x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Shrugs (barbell)
295x15
295x15
295x15
Shrugs (dumbell)
60x25
60x25
60x25
Pull-ups (ultra wide-grip) +
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Lateral Raises
3 sets of 15
Resistance Tube bands-OHP
3 sets of 15
Post-workout: Phase8 (scoop and a half vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Was out pretty late and drank last night. Felt pretty sluggish this morning, but amazingly was able to complete some sets that I couldn't last week. Was sweating profusely (all that beer coming out). :D
Hahahah, done that before! Nice workout
Week 3
Day 2 (Chest)
Pre-Workout: NutriBullet smoothie (frozen blueberries, frozen strawberries, banana, chia seed, scoop of PB Fit, coconut oil, spinach, almonds, almond milk)
Flat Bench Press (barbell)
235x12
235x12
250x8
250x8
Incline Bench Press (barbell)
195x12
195x12
210x8
210x8
Flat Bench Press (Swiss bar)
195x8
195x8
195x8
Close-Grip Bench Press (Swiss bar)
135x8
135x8
135x8
Dumbell Pullovers (dumbbell)
45x10
45x10
45x10
Butterflies (dumbbell)
45x10
45x10
45x10
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg) and a Multi-vitamin
Week 3
Day 3 (Back and Biceps)
Pre-Workout: None
Upright Row (EZ-bar)
175x10
175x10
175x10
Bent-over Rows (Swiss bar)
175x10
175x10
175x10
Preacher Curls (EZ-bar)
115x8
115x8
115x8
Bicep Curls (dumbbells) +
50x9
50x9
50x9
Bicep Curls (Swiss bar)
90x10
90x10
90x10
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
95x12
95x12
95x12
Rope Hammer Curl
95x12
95x12
95x12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (one and a half scoops vanilla flavor w/water)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
That was a helluva chest workout!!!
Mirin all the volume up in here ;)
[QUOTE=danap3681;1394143673]That was a helluva chest workout!!!
Mirin all the volume up in here ;)[/QUOTE]
Sometimes you gotta let the big dog eat!! :D
Shoulders, chest, then back/bi's in 3 consecutive days. Upper body is currently smoked.
Time for some legs today, make the soreness match the rest of my body!