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Thread: The Resurrection
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11-03-2012, 01:06 PM #1
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11-03-2012, 01:07 PM #2
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11-03-2012, 01:15 PM #3
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11-03-2012, 01:46 PM #4
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11-03-2012, 03:32 PM #5
Rundown
Sunday: Heavy Full-body
OHP 3x5
Squats 3x5
Bench 3x5
Deadlift 3x5
Monday: MRT (lift for :40, rest for :20)
Group A:
Cleans
Lunges
Group B:
DB Bench
Inverted Rows
Group C:
Cable flys
Hack Squats
Followed by various ab work that hasn't been decided yet.
Tuesday: Off
Wednesday: Hypertrophy Full-body (3x8-10)
Side Raises
Face-Pulls
Shrugs
Squats
SLDL
Leg Ext.
Calves
Floor Presses
Cable flys
Incline DB
Rack-Pulls
One arm seated rows
Hypers
Bicep work
Tricep work
Thursday: Repeat Monday
Fri/Sat: Off
I'll take measurements/weigh/pics on Wednesday mornings
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11-03-2012, 03:45 PM #6
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11-04-2012, 01:23 AM #7
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11-04-2012, 04:37 PM #8
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11-04-2012, 05:18 PM #9
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11-04-2012, 05:25 PM #10
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11-04-2012, 05:42 PM #11
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11-05-2012, 05:10 AM #12
Sunday's Workout (3x5)
Squats - 315
Bench - 245
OHP - 155 (I used Smith machine.. I know, I know. It's the only way to press overhead without it hurting my shoulder)
Deadlift - 385
I had some left in the tank. It's been a while since I've squatted heavy & even deadlifted. I had a muscle pull/pinched nerve/God knows what in my upper hammy & it's finally feeling better.
Tonight is MRT. Going light weight baby & focus on speed & form. I'll start getting vids up too
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11-05-2012, 05:24 AM #13
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11-05-2012, 05:27 AM #14
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11-05-2012, 08:59 AM #15
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11-05-2012, 04:02 PM #16
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11-05-2012, 06:47 PM #17
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11-05-2012, 08:27 PM #18
Glad to have you on board, Ryan
Monday Work
3 sets of everything. 40 seconds on (or as long as I could go with good/decent form) 20 seconds off.
Hang cleans - 135
DB Lunges - 30's
DB Bench - 50's
Inverted Rows
Cable flys - 50's
Hack Squats -135
Weighted Crunches - 3x25
Getting a good 20 min walk on the treadmill to finish watching the Saints game
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11-06-2012, 07:15 AM #19
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11-06-2012, 08:39 AM #20
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11-06-2012, 11:12 AM #21
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11-06-2012, 01:19 PM #22
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11-06-2012, 01:43 PM #23
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11-06-2012, 01:54 PM #24
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11-06-2012, 01:56 PM #25
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11-06-2012, 05:23 PM #26
Dinner: Santa Fe chicken salad from chili's & I'm making my own ranch dressing (GY + ranch packet + milk). Pretty boring
I'm so bloated from the carb up today. Potatoes galore! Let's hope the bloat goes down overnight. Now I'm going to sit back, eat 1 more of those muffins I made & watch the election
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11-06-2012, 05:27 PM #27
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11-06-2012, 06:00 PM #28
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11-07-2012, 07:01 PM #29
Weigh in Wednesday: 219.6
I never thought I'd be back up that high after the comp a couple months back but I rebounded horribly after my EC & PSMF fiasco.. I'm about 4 lbs heavier after my carb up yesterday.
As you can see, I carry most of my fat in my midsection. Mostly in my back.. it's time to get rid of that shït for good!
About to head to the gym.. I'll post vids either tonight or early morning.
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11-07-2012, 07:17 PM #30
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