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  1. #61
    ur not ur f*cking khakis bwelch1985's Avatar
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    01-03-2015

    UPPER

    Incline BB / Pull-ups
    -215x4 / 10
    -195x7 / 10
    -175x10 / 9

    Dips / Rows
    -10 / 10 (4 sets)

    Reverse Curls / Pushdowns
    -50x10 / 12 (4 sets)

    Surprised myself on incline. Instead of using a 25 or 35 I just stacked on a bunch of 10's after the 45. Thought a 45 and 4 10's equaled 205 but when I stopped and thought about it later I realized it was 215. Felt good man.
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  2. #62
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    Originally Posted by snes85 View Post
    Plan for 2016: Get shredded. \m/ Below is a quick breakdown of how I will do it. Obviously diet numbers, workout regimen, cardio, etc. may change, but here is where I will start.

    Bodyweight: Will weigh in (dry) every Monday morning at 6:30am

    Diet: Starting calories will be 1900/day (but will likely not lose weight on this amount, but not wanting to go in too low). Will use Myfitnesspal app to record these as accurately as possible. I don't eat out much at all so that should help on accuracy. Not concerned with macronutrient breakdown as I know I get enough protein and the rest are calories regardless, but may reassess this later on.

    Workouts: Split will be Push/Pull/Legs with alternating Power and Hypertrophy (i.e., Push Power/Pull Hyper/Legs Power then Push Hyper/Pull Power/Legs Hyper then repeat). The Power/Hyper portion will be for the main exercises only really.

    Cardio: 30mins elliptical 3 times per week post-workout.

    Supplements: 5g creatine daily post-workout (or at bedtime on offdays). 5g BCAAs during post-workout cardio sessions.

    Progress pics will be taken as needed.

    Alcohol: Not counting these calories, but will stick to liquor with 0 cal mixers. I may reassess this later on.

    Cheats: Will ideally be minimal but I know some will be unavoidable. For those I will just go into the next weigh-in knowing I will be up in weight and move on from there.

    Refeeds: Will not bother with these this early in the diet, but will reassess the need for later on.



    Here are some before pics (much fatter than I was in October lol) as of today, 1.3.16:

    Front 1.3.16


    Side 1.3.16


    Back 1.3.16



    Let's go.
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  3. #63
    is probably jealous of u snes85's Avatar
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    Originally Posted by bwelch1985 View Post
    Yessssss!!!!!!!

    Omg I'm so psyched right now!!!111!!one1!!!

    You've definitely put on upper body mass. Chest, shoulders and arms are all thick as hell.

    Plan looks perfect braj. Are you weighing in every morning or just once per week?
    Lol thanks man! I'm super excited too!

    Weighing in just Monday mornings, I fluctuate too much and can't handle it psychologically to weigh in every day lol.

    Originally Posted by bwelch1985 View Post
    01-03-2015

    UPPER

    Incline BB / Pull-ups
    -215x4 / 10
    -195x7 / 10
    -175x10 / 9

    Dips / Rows
    -10 / 10 (4 sets)

    Reverse Curls / Pushdowns
    -50x10 / 12 (4 sets)

    Surprised myself on incline. Instead of using a 25 or 35 I just stacked on a bunch of 10's after the 45. Thought a 45 and 4 10's equaled 205 but when I stopped and thought about it later I realized it was 215. Felt good man.
    Damn nice dude! Sick incline numbers and especially when they're supersetted with pullups!
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  4. #64
    is probably jealous of u snes85's Avatar
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    1.4.16 -- Push Power

    Flat BB Press
    135x8, 165x8, 185x8, 225x6, 235x3
    --Damn felt strong here!

    CG Cable Flys
    5 sets of 12 at low setting

    OH DB Tricep Extensions
    60x10, 70x8, 80x8, 90x6, 95x4
    --Felt pretty damn strong here too

    Dips
    BWx12, BWx12, BWx12, BWx12

    DB Lateral Raises
    15x12, 20x10, 20x10, 20x10

    Machine Shoulder Press
    4 sets of 8

    Rope Tricep Pressdowns
    4 sets of 8-10

    Plate Raises (w/ a 25lb plate)
    3 sets of 10

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (350 cals)


    Convinced Clint to start coming to the gym with me this year and was awesome to have a spotter. Awesome workout today, and took a couple of videos of the top 2 sets of bench press from tonight:

    Flat BB Bench Press 225x6


    Flat BB Bench Press 235x3
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  5. #65
    is probably jealous of u snes85's Avatar
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    (from 1.6.16)

    Pull Hypertrophy

    WG Pullups
    BWx12, BWx10

    T-bars
    45x12, 70x12, 80x12, 90x10

    Preset EZ Bar Curls
    40x12, 40x12, 40x12, 40x12

    Iso Bicep Curl Machine
    35x12/arm, 35x12/arm, 35x12/arm, 35x12/arm

    Smith Shrugs
    135x12, 135x12, 135x12, 135x12

    DB Rear Delt Flys
    10x10, 10x10, 10x10

    MG Cable Rows
    100x12, 120x12, 120x12

    Concentration Curls
    20x10/arm, 20x10/arm, 20x8/arm

    Hyperextensions
    BWx12, 10x12, 10x12

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (341 cals)


    Was super tired and had a bad headache all day. Eh got through the workout at least.
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    ur not ur f*cking khakis bwelch1985's Avatar
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    Super strong benching brah. Form looks perfect too.

    Congrats on getting Clint to hit the gym with you. Before Suzie got pregnant we were having a blast getting jacked and tan together.
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    01-06-2015

    LEGS

    BB Lunges
    -110x20, 18, 16, 14

    GHR
    -15
    -10x10 (2 sets)

    Planks
    -6 sets of 30s on/30s off

    Doesn't look like much but my legs are destroyed. Lunges just eff my whole world up every time.
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    is probably jealous of u snes85's Avatar
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    Originally Posted by bwelch1985 View Post
    01-06-2015

    LEGS

    BB Lunges
    -110x20, 18, 16, 14

    GHR
    -15
    -10x10 (2 sets)

    Planks
    -6 sets of 30s on/30s off

    Doesn't look like much but my legs are destroyed. Lunges just eff my whole world up every time.
    Dude those are some heavy ass lunges! What kind of flooring you have in your gym? Always tough especially with the heavy weights to avoid knees bashing on the floor.
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    is probably jealous of u snes85's Avatar
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    (from 1.8.16)

    Legs

    Leg Extensions
    85x12, 100x12, 115x12, 130x12
    --Warmup

    Leg Press Machine
    90x12, 210x12, 230x12, 250x12, 270x12, 290x12, 310x10, 330x8, 350x8, 370x8, 390(stack)x8
    --Wanted to do squats today but gym was crazy packed even on a Friday!.. Couldn't do squats or fronts or reg leg press or hacks or anything really.. Can't wait for another couple of weeks when these dbags will go back to being lazyasses at home.. I will say this got tough towards the end though.. Did feel good

    Kneeling Iso Ham Curl Machine
    35x12/leg, 40x12/leg, 45x10/leg, 50x10/leg, 55x7/leg, 55x6/leg
    --Felt strong here

    Lying Ham Curl Machine
    80x10, 80x10, 80x10, 80x10

    Side Bends (w/ a 25lb plate)
    4 sets of 12/side

    Various Ground Crunches
    Few sets
    --Abs completely spazzed out and cramped up.. Hurt like hell but needless to say going that entire bulk without really directly hitting abs (abs are never included in those workouts I don't know why) was not a good idea.. Should've done them on offdays or something

    Horizontal Calf Press
    2pps x 15, 2pps x 15, 2pps x 15, 2pps x 12, 2pps x 12, 2pps x 12

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (347 cals)


    So I scrapped doing the power/hyper portion of the split. The gym is always packed even at times when it shouldn't be (like usually on Friday nights and after 7pm weekdays), and so having to just do whatever I can do.. Wasn't really possible to do power today on the leg press machine cause the thing is a joke compared to squats, but wasn't anything else available due to how busy it was in there. Will try to include both some power and hyper exercises throughout this regimen to make sure I vary rep ranges/weights, but won't commit to anything as of now. Will re-evaluate this later on after the new years resolutioners go back to their couches.
    Last edited by snes85; 01-11-2016 at 04:52 AM.
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    Bodyweight (1.11.16): 159.8lbs (-4.0lbs)


    Attributing this large drop to it being the first week back on calorie tracking. I know a lot of it is just glycogen depletion so not too worried. Have been a little low energy last week (and maybe an occasional feeling of hunger) but that's probably just my body getting acclimated to not eating everything in sight like I did in November and December. Keeping everything the same for at least this next week.
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    is probably jealous of u snes85's Avatar
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    (from 1.11.16)

    Push

    Flat DB Press
    50x12, 60x10, 70x10, 80x8, 90x8, 100x6, 110x3
    --Felt crazy strong here

    Preset EZ Bar Skullcrushers
    60x12, 70x10, 80x8, 80x8, 80x8

    Cable Flys
    2 sets of 12 at each Low, Med, High settings

    Preset EZ Upright Rows
    40x8, 40x12, 40x12, 40x12
    supersetted w/
    Preset EZ OH Press
    40x8, 40x12, 40x12, 40x12
    --50lb bar has been lost for some time at the gym.. However, this did actually get pretty tough on the last couple sets

    Straight Bar Cable Tricep Pressdowns
    4 sets of 8-10

    Dip Machine
    2 sets of 10-12
    --Mid chest felt a weird strained feeling so didn't want to push it, stopped after 2 sets

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (343 cals)


    Honestly felt like I really hurt my chest when I got home. Now that it's been about a day it still hurts a bit, but luckily feels a bit better so making me think it's just excessive soreness instead of something like a pec tear. Hopefully will be completely gone in a couple days. Fingers crossed.


    Here are a couple vids of the top two sets of db presses from today though:

    flat db bench press 100x6


    flat db bench press 110x3
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    ur not ur f*cking khakis bwelch1985's Avatar
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    Damn man. You're going to be breaking your old DB pr's in no time. Just switched back and already rocking the 110's. Crazy.

    The 4lb drop is awesome. It's always nice to pick some numbers and get instant results from them. The worst is when you think you're putting yourself in a deficit and you end up staying the same or even gaining.
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    My last three workouts...


    PUSH

    Incline BB
    -215x4
    -195x7
    -185x9

    DB OHP
    -60x7
    -55x7
    -50x8

    Dips
    -12, 12, 12

    Pushdowns
    -65x12, 12, 12

    Pretty much the same as last time on incline. I'm going to keep pushing for more reps with those weights. Four reps is a little less than I'm shooting for.


    LEGS

    BB Lunges
    -115x20, 18, 16, 14

    LLRs
    -3x15

    Sit-ups
    -3x15

    Five more pounds and the same number of reps. I'm satisfied with that. I may try to throw front squats back in soon to see if my hip is good to go.


    PULL

    Pull-ups
    -10
    -17.5x6, 6, 5

    Ring Rows
    -12, 12
    -10, 10

    BB Rows
    -135x10, 10, 10, 10

    BB Curls
    -65x12, 12, 12, 12

    Added a weighted vest for pull-ups. It had 7 little plate things in it. I'm not really sure if they're 2.5 or 5 pounds each. I do t have a human scale to weigh them and I sure as hell am not putting them on my precious little food scale.
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    (from 1.13.16)

    HG Pullups
    BWx10, BW+25x8, BW+45x8, BW+45x6
    --The 45 was tough but really enjoyed doing weighted

    Deadlifts
    135x8, 225x8, 275x6, 315x5, 335x3, 355x2
    --Felt strong here today

    Reverse Preset EZ Bar Curls
    40x12, 40x12, 40x10, 40x10

    Bent Over DB Rear Delt Flys
    10x10, 10x10, 10x10, 10x10

    MG Iso Cable Rows
    4 sets of 10-12

    Iso Bicep Curl Machine
    35x12/arm, 40x12/arm, 40x12/arm, 40x12/arm, 40x12/arm

    Shrug Machine
    4 sets of 12

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (335 cals)


    Pretty good workout today, back feels demolished.


    Deadlifts 335x3 (1.13.16)


    Deadlifts 355x2 (1.13.16)
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    ^No human scale?? Whaa? Lol

    Been killing the lunges man! Those things are brutal.
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    Legs

    Leg Extensions
    90x10, 110x10, 130x10
    --Warmup

    Squats
    135x8, 185x8, 225x8, 245x6, 265x4, 135x8
    --Not bad, but lower back is still sore as hell from Wednesday's deadlifts.. Definitely made these a lot harder

    Kneeling Iso Ham Curl Machine
    40x8/leg, 45x8/leg, 50x8/leg, 55x8/leg, 60x6/leg, 30x20/leg
    --Felt good today

    Kneeling Cable Crunches
    42.5x12, 50x12, 50x12, 50x12
    supersetted w/
    Kneeling Cable Side Crunches
    42.5x8/side, 50x8/side, 50x8/side, 50x8/side

    Standing Smith Calf Raises
    4 sets of 8-12

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (336 cals)


    Squats 265x4 (1.15.16):
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    Bodyweight (1.18.16): 158.2lbs (-1.6lbs)


    Looking good, happy to see another drop while still up at 1900cals and only 3x 30mins of cardio. Keeping everything the same again.
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    Damn man best case scenario so far. Losing weight on high calories. Awesome.

    Strength seems to be skyrocketing now that you're back to doing your own thing in the gym.

    Have you had any cheats or guesstimate meals so far?
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  19. #79
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    Originally Posted by bwelch1985 View Post
    Damn man best case scenario so far. Losing weight on high calories. Awesome.

    Strength seems to be skyrocketing now that you're back to doing your own thing in the gym.

    Have you had any cheats or guesstimate meals so far?
    Yeah definitely happy with the weight loss, just hoping that I can stretch it all out till August lol.

    Definitely have had a couple of guesstimate meals so far, the worst was probably at my brother's house for dinner (nothing really all that bad, just had to pretty much completely guess on everything), but other than that one for the most part I can guesstimate at least close. The vast majority of my meals though are my chicken sandwiches and I know the numbers of every variation of that like the back of my hand haha.
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    Push

    Incline BB Press
    135x8, 165x8, 165x8, 165x8, 165x8
    --Tough getting through these sets, definitely weaker on incline but felt good

    Cable Flys
    5 sets of 10-12 at low setting

    DB OH Press
    40x8, 50x8, 55x8, 60x7

    Decline CGBP
    95x12, 135x8, 135x8, 135x8
    --Damn stability was bad here, gotta work on this again

    Dips
    BWx12, BW+25x12, BW+45x6, BWx12
    --Not quite what I wanted at 45 but felt strong here

    DB Lateral Raises
    15x12, 15x12, 15x12, 15x12

    Dip Machine
    110x12, 130x12, 150x10, 170x7

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (347 cals)


    Great workout today. Last day of being on call so yay (lucky to not have been called during my workouts all week).
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    Y'all are crushing some workouts in here!

    AI, your DB and BB presses are strong as fawk, definitely got me beat, and those deads too.

    Britt, killin the incline pressing and lunges too brah!

    Workouts from last two weeks:
    ( been doin them every day, so far not one rest day)

    Diapers changed
    7 - 10 sets of 1 change daily

    Superset w/

    Wet wipe wrist curls
    7 sets of 3 reps each

    Baby curls
    1837628283x199187372830372628

    Left Bi is sooo freggin swole right now guys!!!!

    Baby raises
    48 sets x 1 rep each

    Back on fiyaaaaah!

    Cardio
    4 hours of cumulative pacing in circles each day

    Stroller push - 0.1 miles

    Shredsville here I come!
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    Originally Posted by CatfishBlues View Post
    Y'all are crushing some workouts in here!

    AI, your DB and BB presses are strong as fawk, definitely got me beat, and those deads too.

    Britt, killin the incline pressing and lunges too brah!

    Workouts from last two weeks:
    ( been doin them every day, so far not one rest day)

    Diapers changed
    7 - 10 sets of 1 change daily

    Superset w/

    Wet wipe wrist curls
    7 sets of 3 reps each

    Baby curls
    1837628283x199187372830372628

    Left Bi is sooo freggin swole right now guys!!!!

    Baby raises
    48 sets x 1 rep each

    Back on fiyaaaaah!

    Cardio
    4 hours of cumulative pacing in circles each day

    Stroller push - 0.1 miles

    Shredsville here I come!
    Haha! And all that on <2 hrs of sleep nightly!

    It'll be totally worth it though when he gets crowned Mr. Olympia.
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  23. #83
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    Pull

    WG Pullups
    BWx12, BWx10, BWx8
    --WG always tough

    Deadlifts
    135x8, 185x8, 235x8, 275x6, 315x4, 335x2
    --Didn't have it in me to match last time's numbers.. On my 10th workday in a row and I'm beat..

    Iso DB Preacher Curls
    25x12x12, 25x12x12, 25x12x12, 25x12x12

    Smith Shrugs
    135x12, 135x12, 135x12, 135x12, 135x12

    DB Rear Delt Flys
    10x10, 10x10, 10x10, 10x10

    Iso MG Cable Rows
    50x12, 50x12, 50x12, 50x12

    Hyperextensions Machine
    110x12, 110x12

    Bicep Curl Machine
    65x12, 65x12, 65x12, 65x10

    Cardio
    30 mins Elliptical, Level 12 (330cals)
    --Diff machine but actually sweated a ton


    Not bad day today but happy to finally get a day off work tomorrow yay.
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    Legs

    Squats
    135x8, 185x8, 225x8, 255x5, 275x3, 275x3, 275x3
    --Did these with no shoes on today and loved it.. Had better stability since my usual athletic shoes have a significant heel and so tend to make me lean forward and lose some balance.. 275 felt strong on the first set, but watched the video back and was not quite at parallel so repeated it.. 2nd set was tougher but was probably still a hair above parallel also

    Iso DB SLDL's
    40x8/leg, 40x8/leg, 40x8/leg, 40x8/leg, 40x8/leg
    --Lower back was dead after the squats so stayed at 40.. Felt good though

    Smith Calf Raises
    135x12, 135x12, 135x12, 135x12, 135x12

    Kneeling Cable Crunches
    50x12, 57.5x12, 65x12, 70x8, 70x8, 70x8

    Cable Side Bends
    25x12/side, 35x10/side, 35x10/side, 35x8/side

    Preset Straight Bar Lunges
    50x10steps/foot, 70x10steps/foot, 90x8steps/foot
    --Brutal on the whole CNS lol

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (358 cals)


    Pretty great workout overall.


    Squats 275x3 set 1 (not quite to parallel)



    Squats 275x3 set 2 (still a hair shy of parallel)
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    Bodyweight (1.25.16): 160.6lbs (+2.4lbs)

    Ugh. Obviously not ideal but not going to dwell on it. Had some GI issues over the weekend and was out of town so foods were pretty different and a lot of estimation so yeah. Reducing cals to 1800 per day (still pretty high for me at this weight historically) and keeping everything rlse the same.
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    (from 1.25.16)

    Push

    Flat DB Press
    50x8, 70x8, 80x8, 90x8, 100x5, 110x5

    Seated BB OH Press
    45(bar)x8, 65x8, 85x8, 95x8, 95x8

    Cable Flys
    2 sets of 12 at each Low, Med, High

    Seated DB OH Tricep Extensions
    60x8, 70x8, 80x8, 90x6, 95x5

    Preset EZ Bar Upright Rows
    40x12, 40x12, 40x12, 40x8

    Dip Machine
    4 sets of 8-12

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (352 cals)


    Flat DB Press 110x5:
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    Pull

    WG Pulldowns
    50x8, 50x8, 50x8

    Deadlifts
    135x8, 185x8, 235x8, 275x6, 315x4, 335x2, 355x2, 365x2
    --Felt awesome today.. Strong sets

    HG Pullups
    BWx12, BWx12, BWx12, BWx8

    EZ Bar Preacher Curls
    45x10, 45x10, 45x10, 45x10

    MG Rows
    50x12, 60x10, 70x8, 80x6

    Shrug Machine
    1pps x 12, 1p1qps x 12, 1p1qps x 12, 1p1qps x 10

    Rear Delt Fly Machine
    4 sets of 8

    Cable Curls
    4 sets of 8

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (332 cals)


    Deadlifts 365x2:
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    Leg Press
    3pps x 12, 4pps x 12, 5pps x 10, 6pps x 8, 6pps x 8, 6pps x 8, 6pps x 6
    --Wanted to do squats, but of course it was taken.. This felt good though

    BB SLDL's
    95x8, 135x8, 155x8, 165x7, 135x8

    Horizontal Calf Press Machine
    2pps x 15, 2p1qps x 15, 3pps x 10, 3pps x 10, 3pps x 8

    Kneeling Cable Side Crunches
    4 sets of 8/side

    Dip-Position Leg Raises
    3 sets of 8

    Preset EZ Bar Lunges
    70x10steps/foot, 90x10steps/foot
    --Almost died finishing the set at 90 so had to stop.. And still got cardio to do boo!

    Cardio
    30 mins Elliptical, 7 ramp, 6 resistance (345 cals)


    Had no energy the entire time (long day/week), but got a good workout.
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  29. #89
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    Weight: 194.7

    Well that was a surprise. 190-195 was my ideal offseason weight, but I guess the lack of lifting and eating less,but overall ****tier food has me looking pretty soft at this weight now.

    Finally got a day in the gym so here we go:

    Push
    Flat DB
    50x10
    60x10
    70x10
    80x7
    90x2

    Skulls
    50x10
    50x10


    Superset w/

    Push Ups
    3 sets of 10

    DB OH Press
    45x5 (furfuxsake...)
    30x12
    30x12

    Cable crossovers
    3 sets of 12.5x12

    Superset w/

    SA Tri pressdowns
    3 sets of 12.5x12x12

    V rope crunches
    2 sets 42.5x20

    Superset w/

    Plate side bends
    2 sets of 1px15x15

    PL Incline Press
    1ppsx12
    1ppsx10

    Well, one step at a time...
    Every man is free to rise as far as he's able or willing, but it's only the degree to which he thinks that determines the degree to which he'll rise.

    There is only one form of human depravity - the man without a purpose

    If you don't know, the thing to do is not to get scared, but to learn

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    http://forum.bodybuilding.com/showthread.php?t=161824833
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    ^Glad to see you getting a chance to get a non-baby lift in P!



    Bodyweight (2.1.16): 156.6lbs (-4.0lbs)

    Looks like a big drop but had that big bump up in weight last week so works out to -1.6lbs over the past two weeks. Still have a lot of time left so assuming this weight is accurate, I should be right on (or even a little ahead of) track. So overall, happy with the number today.
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