FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[FrmrHoss]

Week 1 Week 5

Squats 195 x 10, 9 w/ Lying leg curls 125 x 10, 10
Lying leg curls 110 x 10, 10 Squats 205 x 9, 8

DB Lunges 25s x 9, 8 w/ SLDL 185 x 10, 10
Stiff legged deadlifts 185 x 8, 6 DB Lunges 27.5s x 10, 10

Leg extensions 155 x 10, 10 w/ Seated leg curls 155 x 10, 9
Seated leg curls 140 x 10, 10 Leg extensions 175 x 10, 8

20 minutes on the elliptical.

Pretty pleased with this, especially since my legs are sooooo sore from ultimate frisbee. Hips were really stiff. I'm getting old

Big bowl game today against UConn. Got 10 chicken breasts ready to put on the grill with some veggie kabobs. Nomnomnom. Oh and coke zero. It's like a healthy party for me (and my friends just have to deal).

GO COCKS!

[bballbrett5]

GO COCKS!

no homo

[jaim91]

no homo

o'rly?

shame...

i mean...er...


NICE WORKOUT FRMR!!!

[FrmrHoss]

Woohoo!

Great week for me this week, even with bowl festivities and New Year's Eve.

Weight was 188.0, down 1.2 lbs for the week and lost 1/4" on the waist, while gaining 1/4" on chest. All other measurements remained the same.

[FrmrHoss]

Week 1 Week 5

Standing military press 100 x 10 x 2 w/ 115 x 10, 8
BB Shrugs 285 x 10 x 2 315 x 10, 9

DB Side laterals: 20 lbs x 10 x 2 w/ 25s x 10, 8
DB Shrugs: 110s x 10 x 2 115s x 10; 125s x 8

Bent over rear DB raises: 22.5 x 10 x 2 w/ 25s x 10 x 2
Prone DB Shrugs 75s x 10 x 2 95s x 10 x 2

Did some ab stuff, and then 20 minutes on an arc trainer afterwards. Was a really good workout - I went with my cousin, who is not a bodybuilder, but is a overall monster. He's maybe half an inch taller than me, weighed in at nearly 230 prior to the workout, and has more defined abs than me. I'd say he probably has 18-19" arms too, so he's always good to really push me.

Pretty happy with both my workout and my weigh-in/measurements this week. I also have leftover guacamole that I'm going to use with my chicken. My girlfriend made wayyyy too much for our bowl game, and I felt bad about throwing it out so I asked her what went into it. Turns out, nothing bad. Her recipe is basically just avocados, sun dried tomatoes, lime juice and some red pepper flakes. So, I figure 3 oz of that is pretty close to 3 oz of avocado since that is the bulk of the recipe. That = delicious dipping sauce for my leftover grilled chicken. Nomnomnom.

[jaim91]

Is the bold the PRs?

AWESOME workout, regardless!

And way to be innovative with the leftovers!

p.s. did you see what Mo bought at the grocery store?!?!?!

[FrmrHoss]

Is the bold the PRs?

AWESOME workout, regardless!

And way to be innovative with the leftovers!

p.s. did you see what Mo bought at the grocery store?!?!?!

No, I just put first week that I did this workout in regular text and this week in bold for comparison . I actually don't really keep track of PRs, at least, not as well as I should.

And I did not see what Mo bought. Will have to check. Right. NOW!

[bballbrett5]

it's been way too long since i've used avocado as my fat soooooo frickin tasty

[MoEcho]

The Game Cocks are ok ..... You watching the Fiesta Bowl tonight? I WUVS me some Foose-ball!!

[FrmrHoss]

Uggggh, had a mild car accident in my baby tonight . Someone in my parking garage was speeding around a blind corner and I had to swerve/cut the corner to avoid getting hit head-on and clipped a parking support structure. Sigh, first nice car I own and then this happens.

I'll just use the frustration to set some f&*king PRs tomorrow.

it's been way too long since i've used avocado as my fat soooooo frickin tasty

I definitely use it less than I'd like since it is so f'in good. But I also like peanut butter so much that it's hard to pass up a chance to eat a gob of that.

The Game Cocks are ok ..... You watching the Fiesta Bowl tonight? I WUVS me some Foose-ball!!

Sadly I am the biggest gamecock fan you know and yes, we are just okay. It's always our motto that "there is always next year." Sucks.

No Fiesta Bowl for me tonight but I will be catching some BCS championship game.

[MoEcho]

..Sadly I am the biggest gamecock fan you know and yes, we are just okay. It's always our motto that "there is always next year." Sucks.

No Fiesta Bowl for me tonight but I will be catching some BCS championship game.

Well, if it's any consolation, I LOVE say the word 'cock' !!

The Orange Bowl is on tomorrow....... go IOWA!

[jaim91]

OMG! I hope you're OK sweetheart, and there won't be any lingering issues...

KILL IT TOMORROW babe! CAN'T WAIT!!

[FrmrHoss]

Well, if it's any consolation, I LOVE say the word 'cock' !!

The Orange Bowl is on tomorrow....... go IOWA!

Yeah, I like to root for Iowa. Especially after they demolished us in the bowl game last year. I pretty much root for any team that beats us, except for Clemson. Sorry, Clempsux.

Oh. And who doesn't amirite?!?!?

OMG! I hope you're OK sweetheart, and there won't be any lingering issues...

KILL IT TOMORROW babe! CAN'T WAIT!!

Yeah I'm fine - it was real minor. Basically just scraped paint off my fender, maybe damaged the fender a little bit too. Just more pissed than anything because I love cars and because idiots drive way too fast in this parking garage all the time (it's a multi-use development, with commercial/retail/residential all in one, and as a resident, trying to get UP to our parking while all the office workers are scurrying out and people are trying to shop at the Trader Joe's or Best Buy etc can be a real PITA sometimes).

But chest/back day is basically my favorite and I always wake up ready to hit that Also explains why my bench is so strong relative to my squats. Need to do something aobut that when this cut is done!

[FrmrHoss]

Chest/Back Week 2 Chest/Back Week 6 (week 6 in bold) (week 2 in regular)

Deadlifts 225 x 10, 10, 7; 245 x 10, 10, 9

Bent over row 165 x 10, 10, 10 Flat bench 215 x 10, 9, 6
Flat bench barbell 225 x 8,7, 6 BoR 185 x 10, 9, 8

Pullups BW x 9, 7, 6 Incline DB 70s x 9, 7, 6
Incline DB press 70s x 10, 6, 5 P/Us BW x 10, 8, 7

Seated row wide grip 60(kg) x 10, 10, 10 Dips BW+55 x 10, 10, 7
Dips: BW + 45 lbs x 10, 9, 9 Seated WG rows 70 kg x 10, 10, 8

20 minutes on recumbent bike

I is so strong!

Really was pretty pleased with everything, other than my general fatigue-ing on flat bench. Can't figure that out. Thought if I dropped it down to 215 I would be okay, don't know if I should drop it down to 205 or not... that 6th rep in the 3rd set was just pure determination. I'll probably give it a shot again next week and if I can't keep them all in the 6-10 rep week, I'll drop it down to 205 for the 5-set week.

Free meal of the week tonight so I'm pretty excited about that!

[CM82682]

Trying to catch up a little bit here on the log but so far so good. I'll be a regular around here from here on out!

[tug79boat]

Chest/Back Week 2 Chest/Back Week 6 (week 6 in bold) (week 2 in regular)

Deadlifts 225 x 10, 10, 7; 245 x 10, 10, 9

Bent over row 165 x 10, 10, 10 Flat bench 215 x 10, 9, 6
Flat bench barbell 225 x 8,7, 6 BoR 185 x 10, 9, 8

Pullups BW x 9, 7, 6 Incline DB 70s x 9, 7, 6
Incline DB press 70s x 10, 6, 5 P/Us BW x 10, 8, 7

Seated row wide grip 60(kg) x 10, 10, 10 Dips BW+55 x 10, 10, 7
Dips: BW + 45 lbs x 10, 9, 9 Seated WG rows 70 kg x 10, 10, 8

i was curious as to how you were incorporating deads into your ats workout. from the looks you are performing deads by their lonesome then running a normal chest/back routine. you on 4 day or 5? time to blast this new year.

[FrmrHoss]

Trying to catch up a little bit here on the log but so far so good. I'll be a regular around here from here on out!

Always happy to have one more tag-along. Plus, things are really cooking now!

i was curious as to how you were incorporating deads into your ats workout. from the looks you are performing deads by their lonesome then running a normal chest/back routine. you on 4 day or 5? time to blast this new year.

Yeah, I just do deads all alone at the s tart of the routine and take about 90 seconds of rest between sets as opposed to 60 for the other ATS sets. I'm going 4 days right now

[jaim91]

4 days = UBER effective!!

Oh hai!

[FrmrHoss]

4 days = UBER effective!!

Oh hai!

Oh hai right back atcha!

Yesterday was kind of my first "slip-up" on my 6-7 week cut so far. I guess it wasn't even too bad, I just wayyyy overate at my free meal of the week. Although, it really just came up and hit me, like I was just plowing along adn then all of a sudden I was like, man, I think I ate so much I'm going to be sick.... which, I didn't end up getting sick (who would want to throw up all those delicious calories!) but still didn't feel so hot. Think I might add a few minutes to my PWO cardio this week to make up for it.

HIIT on the agenda for tonight, trying to debate going to the YMCA or just rocking it out in my apartment complex. There's really only one machine in there I can use, and I get bored with that for my HIIT.

[tug79boat]

Oh hai right back atcha!

Yesterday was kind of my first "slip-up" on my 6-7 week cut so far. I guess it wasn't even too bad, I just wayyyy overate at my free meal of the week. Although, it really just came up and hit me, like I was just plowing along adn then all of a sudden I was like, man, I think I ate so much I'm going to be sick.... which, I didn't end up getting sick (who would want to throw up all those delicious calories!) but still didn't feel so hot. Think I might add a few minutes to my PWO cardio this week to make up for it.

HIIT on the agenda for tonight, trying to debate going to the YMCA or just rocking it out in my apartment complex. There's really only one machine in there I can use, and I get bored with that for my HIIT.

i vote for asphalt, concrete or grass. 10x10 updowns w/ 45 seconds between sets should suffice for hiit.

[FrmrHoss]

i vote for asphalt, concrete or grass. 10x10 updowns w/ 45 seconds between sets should suffice for hiit.

You're a sicko.

I'll consider it

[jaim91]

What did you eat?! Don't leave us hanging!

I have hit today too, LET'S DO THIS!!!!!!!

[CM82682]

Nothing more fun then some good ol' HIIT

[FrmrHoss]

What did you eat?! Don't leave us hanging!

I have hit today too, LET'S DO THIS!!!!!!!

I kind of thought I should start taking pictures of my free/cheat meals on the week . Maybe I will start doing that and posting them up here.

The long and short of it is that I always forget how (a) big the portions are at this place adn (b) how delicious their food is. It's like an upscale mexican joint (no, it's NOT an oxymoron) so I loaded up snacking on way too many chips before the main dish was served.

I had their Barbacoa de Puerco, described as "slow cooked, briased and shredded pork served with Mexican vegetable rice, charro beans, guacamole, pico de gallo, shredded Mexican cheeses, and warm flour tortillas."

They give you three little tortillas to mix to your heart's content, and I still had a HUGE amount of food left. My girlfriend doesn't like guacamole, so I may have also stolen hers off her plate and mixed it up with the rest of my goodies. I couldn't even tell you the last time I have not finished a meal, but this one put me under.

[bballbrett5]

just ate but gettin hungry after reading ^

[FrmrHoss]

Hit up some HIIT last night. 15 work sets of 15 seconds sprints on an "elliptical" folowed by 45 seconds LI stuff. Then did 35 minutes of LI cardio on top of that. I WILL GET THESE ABS DAMMIT.

Arms Week 2 Week 6

Cambered barbell curls: 70 lbs x 10, 8, 6 CGB 185 x 10, 9, 7
Close grip bench: 185 x 10, 7, 5 Camb bb curl 80 x 8, 7, 6

DB Curls: 37.5s x 8, 7, 7 Skullcrushers 85 x 8, 7, 7
Skullcrushers: 70 x 10 x 3 DB Curls 40 x 9, 8, 7

Cable curls: 42.5kg x 10, 8, 8 Pressdowns 70 kgs x 10, 10, 6
Pressdowns: 65 kgs x 10 x 3 Cable curls 42.5 kg x 10; 45 kg x 9, 8

25 mins PWO cardio.

All in all, pretty damn pleased with the strength gains I've made on a lot of these exercise WHILE losing some weight. It was also one of those days where you always feel like the next rep is going to go up, no matter how hard the previous rep felt ya know? Always a damn good feeling.

Only downside is the New Year's crowd. I knew it was giong to be bad - the entire gym was bad on Tuesday, today it was just the cardio deck that was packed out. Hard to break up the monotony of my cardio sessions when everything is taken except the bikes. Can a brother just get an elliptical for once?!?!!?

[tug79boat]

Hard to break up the monotony of my cardio sessions when everything is taken except the bikes. Can a brother just get an elliptical for once?!?!!?

hahahaha. a bunch of men and women on their new year's res taco bell drive thru diets. they will be there a month then have their bank accounts drafted for a membership they don't use for the remainder of 2010'. there is never a line for the asphalt or frozen tundra.- you know i had to get that in.

[FrmrHoss]

Those are really more just baseline since I didn't take any at the start. I'll do a set of "progress" ones one month after those were taken, so somewhere around 1/24.

I use Solution 5 for 2 meals a day, and I make "sludge" with Scivation whey/pb for another. So all in all I usually eat 3 whole food meals, 3 powder.

I don't have a particular goal in mind. I feel like I'll just know that I'm there when I get there. And then probably do a clean bulk. Weight wise, I know that I'm certainly not sacrificing muscle given (a) the total cals I'm taking in and (b) my strength gains, so I would assume that most of it is fatloss. Given that, I think if I got down to 180 I would be pretty happy/lean. And then I'd probably clean bulk.

[jaim91]

I'M please with the strength gains you've made this far...so YOU should be ecstatic with them!!!

[FrmrHoss]

I'M please with the strength gains you've made this far...so YOU should be ecstatic with them!!!

What, are you hard to please or something?!?!?!

Today has been a really good day. Not even for any particular reason, just one of those days where you feel in teh groove. I feel well rested, got in a great workout this morning, have hit the diet spot on and my energy levels are just supppppeerrrrrrbbbb. Can't even WAIT to do HIIT in the morning.