Perseverance: My Training Journal

[da2ricky]

No food porn tonight since I will look weird as hell taking pics of my plate infront of my co-workers

Just tell them its for your instagram

:}

[audieswu]

Just tell them its for your instagram

:}

LOL nice I may have to use this as an excuse at one time.

Instagram/Fitness blog

[BabyOilBrah]

Sup M, cutting is going good man. Slight halt with the diet tonight since I just got back from the company's Christmas party.

taking a night off will never hurt you in the grand scheme of things. Whats the weight at these days?

[Exane]

Just tell them its for your instagram

:}

This...

taking a night off will never hurt you in the grand scheme of things. Whats the weight at these days?

And this....

[audieswu]

taking a night off will never hurt you in the grand scheme of things. Whats the weight at these days?

I fluctuate between 220-221 ...I will finally break below 220 by Monday of this week.

Water retention is a bish, I do really well of drinking a gallon to a gallon and half per day when it's a work week. On the weekends I have to remind myself to drink.

This...


And this....

Sup mang

[moshvr]

I fluctuate between 220-221 ...I will finally break below 220 by Monday of this week.

Water retention is a bish, I do really well of drinking a gallon to a gallon and half per day when it's a work week. On the weekends I have to remind myself to drink.

Same problem for me man. Water cooler right by at work so it's not a problem ... soon as I get home its like I forget about water

[audieswu]

Same problem for me man. Water cooler right by at work so it's not a problem ... soon as I get home its like I forget about water

I have a 32 oz. water bottle at work that I fill up and drink until done. I drink about 2-3 full of those while in the office

I need to buy another one to keep in the house so I can do the same thing.

[Exane]

Sup mang

Whats good, brah. Just got done taking some time off myself, trying to get that shoulder healthy. Back on the diet hard core and trying a new routine in the gym. How you doing, hows the training?

[audieswu]

Whats good, brah. Just got done taking some time off myself, trying to get that shoulder healthy. Back on the diet hard core and trying a new routine in the gym. How you doing, hows the training?

That is good that you took some time off and let your shoulder heal bro. What is your new routine?

Well finally passed the company Christmas party last night so that's good, now I have 2 more to plan with the family.
Training has been great, I just had a 5 day Deload last week and started a new routine. J.O.H.W. training system (another version of Layne's P.H.A.T.)
Made great success while on PHAT the last time I ran it so I will give this one a try for the next 12-15 weeks.

I really am interested of knowing your new routine.

[moshvr]

I really am interested of knowing your new routine.

My bet is that it's something with stupid amts of volume

[audieswu]

My bet is that it's something with stupid amts of volume

High volume with heavy weights FTW!!

[The Solution]

MIO water enhancer

You will drink gallons by ease!

[audieswu]

MIO water enhancer

You will drink gallons by ease!

I have a wifey and baby to feed I drink that Walmart branded stuff.

[Exane]

That is good that you took some time off and let your shoulder heal bro. What is your new routine?

Well finally passed the company Christmas party last night so that's good, now I have 2 more to plan with the family.
Training has been great, I just had a 5 day Deload last week and started a new routine. J.O.H.W. training system (another version of Layne's P.H.A.T.)
Made great success while on PHAT the last time I ran it so I will give this one a try for the next 12-15 weeks.

I really am interested of knowing your new routine.

Those parties will get ya, lol. Ive got a couple coming up and its going to be hard to stay the path and not go crazy with the food and booze.

New routine is going to be something simple. Still working it out basically I am doing a bench day, deadlift day, squat day, and then a rest day. Ill be hitting the compounds hard as I can, and then doing one or two other accessory/ and or cosmetic lift and thats it. Cardio at least 2-3 times a week.

Idk, just trying something different. Been stalled out for too long

[KenshinH]

I have a wifey and baby to feed I drink that Walmart branded stuff.

Just catching up Audie. Good to see you survived the company X-mas party despite all the good food

[audieswu]

Those parties will get ya, lol. Ive got a couple coming up and its going to be hard to stay the path and not go crazy with the food and booze.

New routine is going to be something simple. Still working it out basically I am doing a bench day, deadlift day, squat day, and then a rest day. Ill be hitting the compounds hard as I can, and then doing one or two other accessory/ and or cosmetic lift and thats it. Cardio at least 2-3 times a week.

Idk, just trying something different. Been stalled out for too long

Yeah man that sounds like a good plan. I agree this time of the year I have to have an attack plan on how to survive them.

My wife's mom and grandma has some mean cooking skills and they can bake all kinds of goodies.

I would be ok if the two parties we are having this year is one week apart but no, they will be a back to back day feast event

Just catching up Audie. Good to see you survived the company X-mas party despite all the good food

LOL I survived And loving the tech talk in our thread lol

[BDiamond]

I would be ok if the two parties we are having this year is one week apart but no, they will be a back to back day feast event

Sounds like a great problem to have!

[audieswu]

Sounds like a great problem to have!

LOL says the guy with the ripped 8 pack abs (no homo)

I can't wait until the day my metabolism is through the roof and just burns any food I consume.

[BabyOilBrah]

LOL says the guy with the ripped 8 pack abs (no homo)

I can't wait until the day my metabolism is through the roof and just burns any food I consume.

It's already in good shape if you're losing on 3k cals/day.

[audieswu]

It's already in good shape if you're losing on 3k cals/day.

Yeah man, I eat 3100 cals on my training days, 2700 on my non-training days, 3450 on my "cheat meal" day.

[BabyOilBrah]

Yeah man, I eat 3100 cals on my training days, 2700 on my non-training days, 3450 on my "cheat meal" day.

lol that's bulking for most.

[audieswu]

lol that's bulking for most.

LOL it is but I loose weight and maintain high level of intensity in the gym so keep on trucking

[lllDBOlll]

Yeah man, I eat 3100 cals on my training days, 2700 on my non-training days, 3450 on my "cheat meal" day.

Cut of peace. I bulk on less than that

[The Solution]

Counting calories on cheat days?
whhhattt??

Its mean to be a cheat to relieve the stress of counting kcals!
EAT UP!

[audieswu]

Cut of peace. I bulk on less than that

It's working thus far. Once it plateaus time to lower the cals some more. I'm really being patient with this cut slow and steady, I'm just keeping focus. I'm not doing a contest prep but more along the lines of
get shredded for the first time in my entire life

Counting calories on cheat days?
whhhattt??

Its mean to be a cheat to relieve the stress of counting kcals!
EAT UP!

LOL I'm just following base line guideline for a cheat day. There have been a day or three that I went pass that

[audieswu]

ABC's stretching with
5 lb. plate

Incline DB Press:
25X10
25X10
40X10(w/u)
70X10
80X10
90X10
90X15

*each side

-- last set is to failure.

Flat DB Press:
70X10
80X15
80X15

*each side

DB Seated Shoulder Press:
60X10
60X10
60X10
60X10

*each side

DB Side Lateral Raises: GIANT Sets, Triple dropsets
35X10>>>25X10>>>15X10
35X10>>>25X10>>>15X10
30X10>>>20X10>>>10X10

* each side

Rope Cable Pushdowns:
50X15
50X15

Rope Overhead Extensions:
50X10
60X10
70X10
70X10

Abs...

Cable Crunches:
150X25
150X25
150X25
150X25

Hanging Leg Lifts:
BWX20
BWX20
BWX20
BWX20

Cardio: 30 mins. MISS, treadmill

NOTES:
Program calls for 70-75% of lifts, I just went with how I feel.
My body will definitely need to get used to hitting the same bodyparts twice per week.
These were taxing to me even with a day off yesterday. Glad I got them done

[-=Zeus=-!]

Im diggin the 90x15 on inclines, soon.jpeg!

[The Solution]

90's x 15
BEAST MODE

[audieswu]

ABC's stretching with
5 lb. plate

Underhand Lat Pulldowns:
130X10
145X10
160X10(w/u)
205X10
220X10
220X11

-- last set to failure.

Barbell Bent-Over Rows:
135X10
185X10
205X10
205X10

Cable Rows: Elevated
190X12
205X12
205X12>>>175X12>>>145X12

-- triple dropset last set.

Straight Arm Pulldowns:
50X12
60X12


DB Bent-Over Flyes superset with Reverse Pec Dec:
DB's Bent Over Flyes
35X15
35X15
35X15

*each side

Reverse Pec Dec:
130X15
115X15
115X15

DB Seated Curls: Alternating Arms, Supinated
35X12
35X12
35X12

*each side

Roper Hammer Curls:
100X12
130X12
130X12

Machine Shrugs:
215X20
215X25
225X30

Cardio: 26 mins. MISS on treadmill

NOTES:
I am really liking this new program. It's pretty straight forward and to the point.
I subbed the Straight Arm Pulldowns for the DB Pullovers as my left elbow gets aggrevated so bad when
I perform the movement. Again, 70-75% of my lifts, I'm sticking to the protocol of the program to see
how I can develop.

Quick Snap Shot: 219 lbs. this morning, still dry no pam spray yet lol (notice the belt is now on the 4th notch!! -- when I started I can barely wear it on 1st notch)

[moshvr]

Sick session Audie!