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04-09-2012, 09:13 AM #61
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04-09-2012, 09:17 AM #62
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04-09-2012, 09:35 AM #63
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04-09-2012, 09:38 AM #64
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04-10-2012, 03:50 PM #65
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
Monday- shoulders!
seated bb press 145x5
seated lateral raises 40x10
upright rows 90x12
hanging cleans 135x5
cable lateral raises 30x12
ez bar front raises 55x12
arnold presses 50x8
bb shrugs 225x9
Diet
breakfast- 1 cup egg whites/1 english muffin
lunch- 6oz chicken breast/1 cup green beans
snack- 12oz egg whites 2 scoops whey
dinner- 10oz lean beef/2 cups green beans/1 slice Ez bread
snack- 2 packets sugar free oats 1 scoop whey
im still getting too much sodium somewhere.. have to fix this, im holding a ton of water
i am still dosing everything the same.. still working great.. !! i need to get a new scale before i can update my weight***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-10-2012, 04:01 PM #66
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
Back day
Dead Lifts 365x3
bent over bb rows 200x8
wide grip lat pulls- 135x12
straight arm pull downs- 75x12
narrow grip lat pulls triangle bar- 150x10
corner bar rows 160x5
called it a day after that was starting to get a little light headed lol...
diet was the same as yesterday.. since i only like a few foods i have to eat a lot of the same thing
***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-11-2012, 11:56 AM #67
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04-11-2012, 03:09 PM #68
- Join Date: Nov 2006
- Location: West Virginia, United States
- Age: 44
- Posts: 13,956
- Rep Power: 27135
dude dieting is pretty much eating a lot of the same thing in general but in my experience it's the best way to have success at it , I get burnt out on chicken n broccoli but I swear 2 days after my cut ends and I've over done the bad foods I find myself eating it again
one mind , one body, one chance to make it happen
Betancourt Nutrition Rep
http://www.betancourtnutrition.com
"The opinions expressed in my posts do not necessarily reflect those of Betancourt nutrition"
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04-11-2012, 05:16 PM #69
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04-13-2012, 02:46 AM #70
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04-13-2012, 06:15 AM #71
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04-13-2012, 08:32 AM #72
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04-13-2012, 06:12 PM #73
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
ok.. God i have been lazy about updating.. i havent slept much and actually made it to the gym 5 days in a row.. while my workouts have been really good.. my body is trashed and in desperate need of rest.. so anyway here we go.. i am only going to post diet once as it is the same everyday
weds- arms lol
ez bar curls 80x12
rope tri pull downs 120x12
incline db curls 45x15
oh rope tri ext 150x12
bb curls not in the squat rack- 75x12
cable kickbacks- 35x15
x body hammer curls- 40x8
db tri ext- 70x12
cable curls- 50x10
reverse grip tri pull downs 105x15
diet
breakfast- supreme pb&j bar
snack- 12oz egg whites 2 scoops whey
lunch- 10oz chicken/ 2cups green beans
snack 2 packets instant sugar free oats 1 scoop whey
dinner 8oz lean beef/1/2 cup mixed veggies with the carrots taken out***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-13-2012, 06:23 PM #74
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
Thursday-Legs
squat 280x5
SLDL 185x10
standing calf raises- 270x12/2
seated calf raises-105x8
weighted lunges 80lbs
leg ext 185x12
leg press 740x5/2
my lifts are still down from what they were in my hay day.. but they are going up from the last couple weeks.. and the doms has not been as bad.. and while on a caloric deficit i cant complain...***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-13-2012, 06:29 PM #75
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
friday-chest !!
bb flat- 225x7
reverse grip bb bench- 170x12
bb incline press- 185x8
db incline flye- 45x12
db pull overs 65x12
cable flye low- 40x15
cable flye high- 65x15
decline bb press- 250x12
meh.. im tired lol***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-13-2012, 06:33 PM #76
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04-14-2012, 12:30 PM #77
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04-14-2012, 01:28 PM #78
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04-14-2012, 02:43 PM #79
- Join Date: Nov 2006
- Location: West Virginia, United States
- Age: 44
- Posts: 13,956
- Rep Power: 27135
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04-14-2012, 03:25 PM #80
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04-14-2012, 05:26 PM #81
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04-14-2012, 05:37 PM #82
- Join Date: Nov 2006
- Location: West Virginia, United States
- Age: 44
- Posts: 13,956
- Rep Power: 27135
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04-14-2012, 05:40 PM #83
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04-14-2012, 06:06 PM #84
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04-14-2012, 06:37 PM #85
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04-14-2012, 07:18 PM #86
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04-16-2012, 12:37 PM #87
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04-16-2012, 01:24 PM #88
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04-17-2012, 06:58 PM #89
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
Monday- shoulders/traps
seated bb press- 155x5
seated lateral raises- 45x10
upright rows- 105x8
hanging cleans- 145x6
cable lat raises- 45x12
ez bar front raises- 55x10
arnold press- 55x10
bb shrugs- 250x8
bent over flye- 45x12
db flye- 90x10
my energy level has been great.. i find myself looking for more to do while in the gym and forcing myself to leave before i over do it.. most of my lifts are up from last week and the ones that i dint increase weight i likely could have but didnt want to push another set..
i am dosing the same.. still no need to increase the Ripped Juice from 1 tab 2 times a day.. appetite has been kept at bay very well..
diet
breakfast- 2 whole eggs 1 cup egg whites
snack-1 12oz egg whites 2 scoops whey
lunch- 5oz tuna with 1tbls of mayo
snack- cup of blue berries
dinner- 8oz chicken breast 2 cups green beans***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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04-17-2012, 07:11 PM #90
- Join Date: Apr 2009
- Location: Tulsa, Oklahoma, United States
- Posts: 21,111
- Rep Power: 119586
tuesday-back
dead lifts- 385x2 sneaking up on 400
bent over bb rows- 200x8
wide grip lat pulls- 135x12
straight arm pull downs- 75x12
narrow lat pulls- 150x12
seated rows- 185x8
good mornings- 160x12
had a funny thing.. for the second time in my lifting career while doing good mornings ive had someone try to correct my "squat" form.. lol.. doing lifts nobody else does ftw!!
diet
breakfast 1 cup egg whites/1 cup low fat cheese
snack- nothing
lunch- nothing
dinner- 6oz turkey smoked sausage and 6oz chicken breast
the dead lifts today wore me out.. the fact i finished my workout at all much less have a good day is pretty amazing.. but even though i did.. i felt sick all day i still dont think i have fully recovered from my workout.. really taxed my body today.. feels good but feels bad.. i could not make myself eat today
oh.. got a scale.. 231lb as of this morning.. i think i am doing more of a recomp than a cut.. my lifts are going up and weight isnt going down real quick so i wonder if i am making some lean muscle gains.. and that is why my weight number hasnt gone down as much ????? thoughts....***Donate to St Judes childrens fund***
http://forum.bodybuilding.com/showthread.php?t=160862521&highlight=memcop+jude
ΜΟΛΩΝ ΛΑΒΕ
Bloody Tuesday 3-Dec-13/11-jan-14/4-11-2014
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