TheReverend's 12wk Transformation Log 2012

[E_P_C]

Damn man dont be getting hurt in week 2

and aware me on IF?

[Kickerof09]

Damn man dont be getting hurt in week 2

and aware me on IF?

This!
Hopefully you can recover quickly...

IF stands for Intermittent Fasting
It's pretty much a way to eat...16 hours of fasting followed by an 8 hour feeding period (specifics can be found @ leangains.commm)

[TheReverend]

This!
Hopefully you can recover quickly...

IF stands for Intermittent Fasting
It's pretty much a way to eat...16 hours of fasting followed by an 8 hour feeding period (specifics can be found @ leangains.commm)

^ This

And I should be okay. Just needs some time and a little baby-ing. Fortunately I'm on a cut and I can afford to do that.

[E_P_C]

^ This

And I should be okay. Just needs some time and a little baby-ing. Fortunately I'm on a cut and I can afford to do that.

i read the stuff on the site, looks interesting but not for me

[TheReverend]

Wednesday:

Was shoulders. In lieu of new shoulder injury, decided that would be stupid. One day during this log I'll be able to lift shoulders again... I swear it!

Yesterday food consumption:

Lean ground beef burrito in low carb tortilla with salsa

Moes joey steak with a Mr Pibb and yes I ate the chips. I deserved it and feltgoodman.jpeg

Friday:

Broke IF with Turkey sandwich

Preworkout 2 scoops of White Flood

Legs:

Squats 8x5 (seems much but it was more range of motion for my knee than actual lifting heavy)
Donkey calf raises 3x10
Leg extensions 3x15
Weighted incline abs 2x15 1x20

Post workout: Protein shake 2 scoops whey, creatine and 1 serving of simply smart milk

30 minutes of treadmill LISS cardio (walking)

Planned dinner:

Chicken parm with FF mozzarella and breaded with egg whites along with cup of milk

[TheReverend]

Daily motivation:

[E_P_C]

Today is Friday

Mind=blown

[pUniCepts]

subbed. My CP is ready

Today is Friday the 13th

Mind=scared

fixed

[TheReverend]

Friday (the 13th. Hnnnnnnnnnnnnnnghhhh)

Broke IF with a turkey sandwich

Arms:

Curls 5x5
Close grip bench 3x5 (had to cut off my planned 5x5 because it started to irritate my shoulder)
Preacher curls 3x10
Pushdowns 3x10
Forearms 3x15
Skull crushers 3x15
Concentration DB curls 3x15

Quick workout and lighter than I would've liked, but what can ya do!

Now having post working shake with 2 scoops whey, 1 serving creatine.

Planned rest of day:

Walk, then have get my ass back to cleaning.

Dinner:

Gf wants to see girl with the dragon tattoo so we'll go out to eat first. Gonna push for Chilis so I can order the margarita grilled chicken (delicious and bad ass macros).

Today is Friday

Mind=blown

subbed. My CP is ready

You bros are almost off spread.

[E_P_C]

Friday (the 13th. Hnnnnnnnnnnnnnnghhhh)

Broke IF with a turkey sandwich

Arms:

Curls 5x5
Close grip bench 3x5 (had to cut off my planned 5x5 because it started to irritate my shoulder)
Preacher curls 3x10
Pushdowns 3x10
Forearms 3x15
Skull crushers 3x15
Concentration DB curls 3x15

Quick workout and lighter than I would've liked, but what can ya do!

Now having post working shake with 2 scoops whey, 1 serving creatine.

Planned rest of day:

Walk, then have get my ass back to cleaning.

Dinner:

Gf wants to see girl with the dragon tattoo so we'll go out to eat first. Gonna push for Chilis so I can order the margarita grilled chicken (delicious and bad ass macros).





You bros are almost off spread.

macros on dat chicken?

[TheReverend]

macros on dat chicken?

Lazy

http://www.chilis.com/EN/LocationSpe...nu_Generic.pdf

550 total cals, 46 g protein, utterly delicious

[E_P_C]

Lazy

http://www.chilis.com/EN/LocationSpe...nu_Generic.pdf

550 total cals, 46 g protein, utterly delicious

not bad at all

lol at the jalapeno smokehouse burger aka "contributing to the obesity of America"

[TheReverend]

Saturday:

[TheReverend]

Sunday:

Okay bros... things are about to get a little weird lol

So my girlfriend has this 3 week long fast for church where she's cutting down to 1 solid meal a day. I'm certainly not the most religious guy, but it seems like a good opportunity to be supportive while matching my current goals if I do the same and allow me to indulge a little bit more in my dinners.

So, for the next three weeks (starting today), I have protein shakes throughout the day and then a big ass dinner. Kinda excited about this.

Also, gonna change workouts up a bit. This coming week I'm gonna drop the weight down drastically (prob bump it down to EPC type weight lol - jk bro) and really focus on the reps and that mind:muscle connection.

The following week I'm gonna do some full body routines and do high rep low rest hypertrophy and also update pics.

[TheReverend]

Daily motivation:

[E_P_C]

Sunday:

Okay bros... things are about to get a little weird lol

So my girlfriend has this 3 week long fast for church where she's cutting down to 1 solid meal a day. I'm certainly not the most religious guy, but it seems like a good opportunity to be supportive while matching my current goals if I do the same and allow me to indulge a little bit more in my dinners.

So, for the next three weeks (starting today), I have protein shakes throughout the day and then a big ass dinner. Kinda excited about this.

Also, gonna change workouts up a bit. This coming week I'm gonna drop the weight down drastically (prob bump it down to EPC type weight lol - jk bro) and really focus on the reps and that mind:muscle connection.

The following week I'm gonna do some full body routines and do high rep low rest hypertrophy and also update pics.

not amused

thats gonna suck bro

[TheReverend]

not amused

thats gonna suck bro

On day 2 of it now.

[TheReverend]

Start of week 3! Monday:

30 mins till I break my IF wth a big double scoop whey in milk and oats protein shake.

Today is chest... gonna see how responsive my shoulder pain is to those lifts and do what I can. Today is a planned lower weight week anyway. Will follow workout with another double scoop shake and then start prepping a delicious dinner to make my mind off hunger lol.

In case I consider losing will power... triple dose of daily motivation hnnnnnnnnnnnnnnnnngh:

[pUniCepts]

Make sure the gf stays safe... you too, though you're not really fasting Had a greater occurrence of medical issues with detainees during Ramadan or any time they were fasting.

lol'd irl at rep comment

[E_P_C]

Start of week 3! Monday:

30 mins till I break my IF wth a big double scoop whey in milk and oats protein shake.

Today is chest... gonna see how responsive my shoulder pain is to those lifts and do what I can. Today is a planned lower weight week anyway. Will follow workout with another double scoop shake and then start prepping a delicious dinner to make my mind off hunger lol.

In case I consider losing will power... triple dose of daily motivation hnnnnnnnnnnnnnnnnngh:



[img]http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs351.snc3/29150_1501657904169_1315855313_1322744_6676911_n.j pg[img]

[img]http://i611.photobucket.com/albums/tt196/toastsurfer/2.png[/ig]

dat frozen frog lookin juicy

[lbeezle]

I'm on dat dere lbeezle auschwitz diet.



Thanks.

http://www.bodybuilding.com/fun/100K...e-landing.html

glad I can be an inspiration

[lbeezle]

here's tomorrow's motivation:

[ElinL]

I like your log a lot. I check it frequently just to see the pics!
Can't wait till I can post pics too. Gotte be more active on the forums tho to increase my post count (Damn my exam this Friday! ).

[TheReverend]

I like your log a lot. I check it frequently just to see the pics!
Can't wait till I can post pics too. Gotte be more active on the forums tho to increase my post count (Damn my exam this Friday! ).

Oh hi.

[pUniCepts]

[TheReverend]

Tuesday:

Day 3 of this "fast" (but not really) and feeling good. Might have something to do with the chicken "fried" (in pam) rice I made last night with egg whites and shredded chicken and 1.5 servings of brown rice.

Also, these concentration lifts are either really effective for me (chest hurts like CRAZZZZZZZZZYYYYYYYY) or I'm just that sore from malnutrition lol.

Anyway, the only meal I'm going to log for the next 19 days is dinner since the two preceding meals will always be:

1. 2 scoops whey, simply smart milk, oats
2. 2 scoops whey, simply smart milk, creatine

That all being said... today is back day. On a concentration week so I'm going to do:

Pull downs (chin grip to help my shoulder pain) 3x10
Seated rows 3x10
Sumo DLs 3x10
Curls 3x10
Incline abs 1x51

Not sure what dinner is yet, but have chicken defrosting.

Daily motivation:

[E_P_C]

Tuesday:

Day 3 of this "fast" (but not really) and feeling good. Might have something to do with the chicken "fried" (in pam) rice I made last night with egg whites and shredded chicken and 1.5 servings of brown rice.

Also, these concentration lifts are either really effective for me (chest hurts like CRAZZZZZZZZZYYYYYYYY) or I'm just that sore from malnutrition lol.

Anyway, the only meal I'm going to log for the next 19 days is dinner since the two preceding meals will always be:

1. 2 scoops whey, simply smart milk, oats
2. 2 scoops whey, simply smart milk, creatine

That all being said... today is back day. On a concentration week so I'm going to do:

Pull downs (chin grip to help my shoulder pain) 3x10
Seated rows 3x10
Sumo DLs 3x10
Curls 3x10
Incline abs 1x51

Not sure what dinner is yet, but have chicken defrosting.

Daily motivation:

[img]http://s3-ec.buzzfed.com/static/enhanced/web04/2012/1/12/17/enhanced-buzz-14626-1326407779-63.jpg[/ig]

no pullups?

bertstare.jpg

[TheReverend]

no pullups?

bertstare.jpg

Meh, that's your thing, not mine.

The only time I've done pull ups since I got out in 06 was for your thing last year.

[lbeezle]

Oh hi.

lol

[TheReverend]

Wednesday:

Let me start by saying bravo Optimum Nutrition... you have completely outdone yourself. I had a friend recommend me the Cake Butter flavored whey protein, so I ordered 10 lbs of it to help me through this 1 solid meal a day fast and holy crap is it good. Brb living on protein shakes and happy with it.

Outside of "hnnnnnnnnngh" worthy whey, today is shoulders and not a good idea while still nursing my injury (full body hypertrophy workouts next, so it really gets 2 weeks of rest from lifting heavy). Going to skip today and get some lengthy mild cardio in followed by another shake. Girlfriend is making maple, mustard chicken tonight... doesn't sound particularly good but someone claimed it is so giving it a shot.

Daily motivation: