You are looking leaner bro. Abs showing too. You probably have an amazingly strong core to be showing that much ab mass at your weight.
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You are looking leaner bro. Abs showing too. You probably have an amazingly strong core to be showing that much ab mass at your weight.
[QUOTE=bradandblake;1376850633]You are looking leaner bro. Abs showing too. You probably have an amazingly strong core to be showing that much ab mass at your weight.[/QUOTE]
I actually had a bit of ab mass showing at 244 (pic below), but obviously the combo of diet and doing squats again is gonna make for a much better core. Always had big developed abs though. I'm a decline bunch sit-up with a 45 pound plate on my chest guy.
[IMG]http://i60.tinypic.com/2d93dle.jpg[/IMG]
As always, really appreciate you (or anyone else) glancing at my journal, brah....
Week 5
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, avocado, frozen berries, frozen strawberries, walnuts, spinach, flax seed, scoop of peanut butter, almond milk)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell)
160x15
175x10
160x15
Flat Bench Press (Swiss bar) +
180x15
200x10
180x15
Incline Bench Press (Swiss bar)
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Raised push-ups
3 sets of 20
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 20
Resistance Tube bands-Pulls
3 sets of 20 (each arm)
Post-workout: Phase8 (1 scoop strawberry 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 5
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, frozen pineapple, apple, scoop of peanut butter, spinach, walnuts, banana, flax seed, almond milk)
Upright Row (EZ-bar) +
155x15
175x10
155x15
Bent-over Rows (Swiss bar) +
135x15
155x10
135x15
Preacher Curls (EZ-bar)
95x15
110x10
95x15
Bicep Curls (dumbbells)
40x15
45x10
40x15
Bicep Curls (Swiss bar)
80x15
100x10
80x15
Pull-ups (hammer-grip)
3 sets of 10
Straight bar curls (barbell)
70x15
70x15
70x15
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 (1 scoop strawberry flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Your freaking upright rows man. I don't know how the hell you are doing that with that much weight. LOL
[QUOTE=bradandblake;1377458533]Your freaking upright rows man. I don't know how the hell you are doing that with that much weight. LOL[/QUOTE]
You ever tried them with an EZ bar? Much easier than a normal barbell.
I do my bent over rows with my Swiss Bar because it makes it about 10 times harder in my opinion. Can only do low weights...
Week 5
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, spinach, flax seed, scoop of peanut butter, almond milk)
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Sun wasn't out but it was humid as hell. No shirt run.
Another good progress shot man.
[QUOTE=ajdahlheimer;1377474683]You ever tried them with an EZ bar? Much easier than a normal barbell. [/QUOTE]
Never thought of trying that. Straight bar kills my shoulders.
[QUOTE=Cooper72;1377814553]Never thought of trying that. Straight bar kills my shoulders.[/QUOTE]
Give it a go, broseph. It's the only way I have ever done them. Grab the EZ-bar by the inside grip (see below; pic I found on the web).
[img]http://www.criticalbench.com/exercises/pics/upright-rows1.jpg[/img]
Thanks for looking at my journal, btw.
Week 5
Day 5 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, avocado, flax seed, carrots, cucumber, almond milk)
Back Squats +
135x10
180x8
180x8
200x5
200x5
Tricep kickbacks (dumbbell)
25x15
25x15
25x15
Single arm triceps push-downs
50x15
50x15
50x15
Skull-crushers (EZ-bar)
75x20
90x15
75x20
Dips
3 sets of 20
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop strawberry w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 5
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: NutriBullet Shake (avocado, frozen berries, frozen strawberries, frozen pineapple, spinach, flax seed, PB Fit, almonds, almond milk)
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Insane humidity outside during the run, but never stopped.
Week 6
Day 1 (Shoulders)
Pre-Workout: Coffee
Military Press (barbell)
155x15
170x10
155x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbbell)
30x20
35x15
30x20
Front Raises (Swiss Bar)
65x20
75x15
65x20
Shrugs (barbell)
295x20
320x15
295x20
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 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate 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
Went on a riverboat cruise down the Mississippi this afternoon. Gorgeous day!
[Img]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/07/19/71726211/gallerypic/oOcdaitWNXBlWrSsfVCvcZzjHhbqiaAQjkQS-610xh.jpg[/img]
Week 6
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, almonds, carrots, spinach, flax seed, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell)
160x15
175x10
160x15
Flat Bench Press (Swiss bar)
185x15
205x10
185x15
Incline Bench Press (Swiss bar) -
145x15
160x10
145x15
Close-Grip Bench Press (Swiss bar)
125x15
140x10
125x15
Dumbell Pullovers (dumbbell)
35x15
35x15
35x15
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 20
Resistance Tube bands-Pulls
3 sets of 20 (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
That's a tremendous amount of volume, good job. That kind of work consistently is gonna build some muscle.
[QUOTE=Jbizzlechizzle;1378984313]That's a tremendous amount of volume, good job. That kind of work consistently is gonna build some muscle.[/QUOTE]
Thanks, brah. I'm still trying to lean out, more than build at this point. 222 down from 244. Goal is 213, but I am absolutely scrounging for ~.5-1 pound a week lost at this point. I make a whole big dinner for my family every night--and then make myself a bowl of oatmeal to eat. It's kind of depressing......
[QUOTE=ajdahlheimer;1378987613]Thanks, brah. I'm still trying to lean out, more than build at this point. 222 down from 244. Goal is 213, but I am absolutely scrounging for ~.5-1 pound a week lost at this point. I make a whole big dinner for my family every night--and then make myself a bowl of oatmeal to eat. It's kind of depressing......[/QUOTE]
Yeah it sucks man. But you are doing well. How does your diet look right now? Nice pic btw. Lookin swag bro.
[QUOTE=bradandblake;1379013093]How does your diet look right now? [/QUOTE]
Same lunch everyday: tuna out of the can, greek yogurt, cottage cheese, peanuts, raw veggies like cucumber or carrots.
Pre-workout: NutriBullet shake (frozen berries, frozen strawberries, banana, avocado, flax seed, almonds, spinach/kale mix, PB Fit, almond milk)
Post-workout: Scoop of Phase8 whey w/water
Dinner: Oatmeal and/or eggs
I'll have a cheat meal out to eat on Friday night with the wife/kids, but generally grill up chicken or steak the other two weekend nights with some potatoes. Still pretty healthy. Do drink a few light beers on the weekend. No hard alcohol.
[QUOTE=bradandblake;1379013093]Nice pic btw. Lookin swag bro.[/QUOTE]
Swag?
Week 6
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, frozen mango, banana, scoop of PB Fit, spinach, almonds, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
160x15
180x10
160x15
Bent-over Rows (Swiss bar) +
140x15
160x10
140x15
Preacher Curls (EZ-bar)
95x15
110x10
95x15
Bicep Curls (dumbbells)
40x15
45x10
40x15
Bicep Curls (Swiss bar) -
80x15
100x10
80x15
Pull-ups (hammer-grip)
3 sets of 10
Straight bar curls (barbell) -
70x15
70x15
70x15
Rope Hammer Curl
75x15
75x15
75x15
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 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 6
Day 4 (Cardio)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, frozen mango, almonds, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Note: Sun was out, but at least not as humid. Shirt-optional! :-)
Week 6
Day 5 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, avocado, flax seed, carrots, cucumber, almond milk)
Back Squats +
135x10
185x8
185x8
205x5
205x5
Tricep kickbacks (dumbbell)
25x15
25x15
Tricep rope push-downs
50x20
50x20
50x20
Skull-crushers (EZ-bar)
75x20
90x15
75x20
Dips
3 sets of 20
Behind the neck tricep rope pushdown
60x15
60x15
60x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 7
Day 1 (Shoulders)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, frozen mango, scoop of PB Fit, coconut oil, almonds, flax seed, spinach, and almond milk)
Military Press (barbell)
155x15
170x10
155x15
Standing OHP(dumbbell)
35x20
50x15
35x20
Lateral Raises (dumbbell)
30x20
35x15
30x20
Front Raises (Swiss Bar)
65x20
75x15
65x20
Shrugs (barbell)
295x20
320x15
295x20
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 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate 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 7
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, frozen mango, almonds, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
230x15
245x10
230x15
Incline Bench Press (barbell)
160x15
175x10
160x15
Flat Bench Press (Swiss bar)
185x15
200x10
185x15
Incline Bench Press (Swiss bar) -
140x10
140x10
140x10
Close-Grip Bench Press (Swiss bar)
125x10
125x10
125x10
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop peanut butter chocolate 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 7
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, banana, scoop of PB Fit, spinach, almonds, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
160x15
180x10
160x15
Bent-over Rows (Swiss bar)
145x15
165x10
145x15
Preacher Curls (EZ-bar)
95x15
95x12
95x11
Bicep Curls (dumbbells)
40x15
45x10
40x15
Bicep Curls (Swiss bar)
75x15
75x15
75x15
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
70x15
70x15
70x15
Rope Hammer Curl
75x15
75x15
75x15
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 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 7
Day 4 (Cardio/Forearms)
Pre-Workout: NutriBullet Shake (banana, frozen blueberries, frozen strawberries, almonds, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
3.5 mile outdoor run
Post-workout: None
Time of run: 32 minutes
Reverse Cable Curl
70x15
70x15
70x15
Dumbbell Wrist Curl (Flat bench)
30x20
30x20
30x20
Wrist Roller
3 sets of 5 with 5 pound plate
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 7
Day 5 (legs/triceps/abs)
Pre-Workout: NutriBullet Shake (frozen berries, frozen strawberries, banana, flax seed, scoop of PB Fit, almonds, almond milk)
Back Squats +
135x10
190x8
190x8
210x5
210x5
Tricep rope push-downs
50x20
50x20
50x20
Tricep push-down with 20" bar
70x20
70x20
70x20
Skull-crushers (EZ-bar)
75x20
90x15
75x20
Dips
3 sets of 20
Behind the neck tricep rope pushdown
60x15
60x15
60x15
Decline sit-ups w/45 pound plate
3 sets of 25
Hanging leg raises
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate w/water)
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
--------------------------------------------------------------------------------------------------
Week 8
Day 1 (Shoulders)
Pre-Workout: Coffee, eggs, bacon
Military Press (barbell)
135x10
175x12
185x7
195x5
205x3
Standing OHP(dumbbell)
50x15
50x15
55x12
Lateral Raises (dumbbell)
35x15
35x15
40x15
Front Raises (Swiss Bar)
75x15
75x15
75x15
Shrugs (barbell)
290x15
290x15
290x15
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 20
Resistance Tube bands-OHP
3 sets of 20
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin
Week 8
Day 2 (Chest)
Pre-Workout: NutriBullet Shake (banana, frozen berries, frozen strawberries, frozen mango, almonds, coconut oil, spinach, flax seed, scoop of PB Fit, almond milk)
Flat Bench Press (barbell)
225x12
255x8
275x5
290x3
Incline Bench Press (barbell) +
175x12
195x8
215x5
235x3
Flat Bench Press (Swiss bar)
205x10
220x8
220x5
235x3
Close-Grip Bench Press (Swiss bar)
125x12
125x10
140x8
Dumbell Pullovers (dumbbell)
40x15
40x15
40x15
Butterflies (dumbbell)
40x15
40x15
40x15
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop peanut butter chocolate 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's a strong workout there with a good amount of volume. I never do pullovers, but I always hear about the benefit for the bench press. Something to think about incorporating, I guess.
[QUOTE=Jbizzlechizzle;1382213873]That's a strong workout there with a good amount of volume. I never do pullovers, but I always hear about the benefit for the bench press. Something to think about incorporating, I guess.[/QUOTE]
I just started doing them. Not sure how good my form is/if I am doing them right. They are actually a little scary to do in my opinion because the shoulder if stretched to the max. Seems like it would be easy to tear something, so I keep the weight low.
Week 8
Day 3 (Back and Biceps)
Pre-Workout: NutriBullet Shake (frozen blueberries, frozen strawberries, banana, avocado, scoop of PB Fit, spinach, almonds, coconut oil, flax seed, almond milk)
Upright Row (EZ-bar)
175x12
175x12
195x8
195x8
Bent-over Rows (Swiss bar)
165x10
165x10
165x10
Preacher Curls (EZ-bar)
95x12
110x8
125x5
Bicep Curls (dumbbells)
45x12
50x10
55x8
Bicep Curls (Swiss bar)
75x15
85x10
95x8
Pull-ups (hammer-grip)
3 sets of 10
Cable curls
70x15
70x15
70x15
Rope Hammer Curl
75x15
75x15
75x15
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 (1 scoop peanut butter chocolate flavor w/water)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (500mg), and a Multi-vitamin