2

Dustin you are a fucking son of a bitch

also new fb pic wearing a suit for wedding on saturday

tuesday
DL
175x5
225x5
265x5

good mornings
135x10 x2

DB side bend
70, 80 x12

30min int elip

thursday
bench
95x5
115x5
135x5

Did those in like 1-2min total cuz lol weights

kroc row
70, 80 x10

tri ext
50, 55 x10

30min int elip

Started taking creatine again last week to try to add some size so that when i keep cutting skin might cut too and not stay as flabby...not sure if the skin has enough elasticity left to keep losing weight and going down...

As I told you earlier, youth is on your side bro. It'll take some time, but that's because you lost the weight so fast it hasn't had enough time yet to spring back.

friday
squat
115x5
145x5
175x5

good mornings
135x10 x2

seated calf raise
90x12 x3

ab crunch machine
95, 135, 155 x10

leg press
300, 400 x10

30min int elip

And yeah I might be ok with enough time, but the question is how long of a time is it going to take? It feels like its just loose skin in the gut for the most part and cant do anything about it

monday
mil press
75x8
95x5
105x5
120x5+(10)
80x10 x5 w/ 6x chinups inbetween

shrug
225x8
315x8
405x8
495x7

bb curl
55, 65, 75 x8
85x6

30min int elip

going to order some neutral running shoes online and see how they feel, any recommendations on how to start running? half mile every other day for the first week then half mile daily then increase? nn shin splints or anything like that...

Outdoor or indoor? Really it's better on your feet if you don't wear shoes, although...doing outdoor would be problematic.

Tuesday Sept 28
DL
135x8
225x5
290x5
335x5
380x5+(7)
225x8 x3

Good mornings
135x10
185x10 x2

seated calf
90x12
140x12 x2

leg press
300, 350, 400, 450 x10
495x15

30min int elip



Would be indoor most likely to start and maybe eventually I would go with a minimalist shoe but for starters I dont want to go that way...

Thursday
Bench
135x8
150x5
175x5
200x5+(7)
140x10 x3

Kroc row
80, 90, 100, 110 x10

Tri ext
50, 60 x10
70x6

Lat pulldown
110, 130, 150 x10

10min int elip - Kinda felt dead and was starving since i had to go to campus to work prior to lifting and didnt have time to get any food in me before workout, wanted 8 reps on the bench but settled for 7

Ankle issues got you worried? Just curious. I mean I don't barefoot it either, but I know I should.

not really but I mean generally nn shin splints and want to get into it slowly since I haven't ran really since like running the mile in high school...running shoes arrive monday

Friday
Squat
135x8
190x5
220x5
250x5+(6)
145x10 x5

Good mornings
135, 185, 225 x10

seated calf raise
90x12
140x12 x2

DB SB
70, 75, 80 x12

leg press
400, 450, 495x10

No cardio, no time and legs are dead

update: holy shit my quads/hammies are sore as shit this morning

leg presses are hardly worth the trouble imo

i think i am going to drop leg presses since I am adding the 5 sets of 10 on squats again

quads still fucking sore as shit, walking around all day yesterday did not help

Monday Oct 4
Mil press
75x8
100x3
115x3
130x3+(6)
80x10 x5 w/6x chinups in between sets

shrug
225x10
315x8 (S)
405x8 (S)
495x7 (S)
225x15
135x25

BB Curl
55, 65, 75, 85 x5

20mins light biking to loosen up the legs, still somewhat sore but much better now

tuesday oct 5
DL
225x8
315x3
360x3
405x3+(4)
225x10 x5

db side bend
70, 75, 80 x12

no time for anything else, might do some jogging tonight

good man

http://www.healthylivingindia.org/2009/03/...o-routines.html

real men need to run 1.5 miles in under 12:25 for law enforcement standards, and light walking/jogging is the way to begin getting to running

Wed

.1mile walk/.1mile jog --> 2 miles total
10min biking

Thursday Oct 7
bench
135x8
165x3
185x3
210x3+(5)
145x10 x5

kroc row
80, 90, 100, 110 x10

tri ext
50, 55 x10
60, 65 x8

lat pulldown
110, 130, 150 x8

30min int elip

Felt pretty good today, lower backs a bit sore/stiff possibly from the jogging yesterday or deads on tuesday, gonna put heating pad on it later proalbey

friday
squat
135x8
185x5
205x3
235x3
265x3+(4)
155x10 x5

good mornings
135x10 x2
185x8 x2

seated calf raise
90x12 x3
140x12

30 min walking 1min normal/1min fast to start getting back into jogging so nn shin splints and slowly working into it

saturday

30mins brisk walking

gonna be cheating like a motherfucker today eating

Monday oct 11
Mil press
75x8
105x5
120x3
135x1+(5)
155x1 (Max, was shaky getting it up)
85x10 x5 w/6x chinups between sets

Shrug
225x12
315x12 (S)
405x8 (S)
495x7 (S)
225x18

BB Curl
55, 65, 75, 85 x8

30min walking 3.5mph
30min int eliptical

tuesday
DL
185x8
275x5
335x5
380x3
425x1+(3)
450x1
460x1
475 failed almost halfway up
225x10

Good mornings
135x8 x2
185x8 x2

DB side bend
70, 75 x15
80x12

30min walking
30min int elip

that 500 pull is close dude

Thanks m8, I am hoping for a 495 1rm by end of december or in january...I think it is possible

25mins walking @ 3.5mph

doing a week of the daily walking prior to starting jogging/running...might do a week of fast walking too before jogging or running

Thursday Oct 14
bench
135x8
175x5
200x3
220x1+(4)
235x1
245x1
145x10 x3

kroc row
80, 90, 100, 110 x10

tri ext
50, 55, 60 x10
65x8

30min walking, 30min int elip

I think I pulled a muscle underneath the shoulder, going to ice today and see how it feels, good thing next week is deload week so I can take it easy then.

will be posting pics later today since its been a month

Friday Oct 15
Squat
135x8
220x5
250x3
280x1+(3)
155x10 x5

DB SB
70, 80 x12

seated calf
90x12 x3

30min walking 30min int elip

http://www.desolatecarnage.net/smoked/imgs/Oct15_10_1.JPG
http://www.desolatecarnage.net/smoked/imgs/Oct15_10_2.JPG
http://www.desolatecarnage.net/smoked/imgs/Oct15_10_3.JPG

Monday Oct 18
mil
65x5
75x5
85x5

chinups
8x3

dips
8x3

bb curls
55, 65, 85 x8

shrugs
225x15
315x12 x2
225x18
135x25 (immediately after 225 set)

30min walking, 30min int elip

tuesday
DL
135x8
180x5
225x5
270x5

seated calf
90x12 x3

good mornings
135x10 x2

ab machine
95, 125, 155 x10

30min walking/30min int elip

wednesday
30mins walking

thursday
bench
95x5
115x5
140x5

db rows
70, 80 x10

tri ext
50, 60 x10

30min walking
30min int elip

You can start to see your muscles in that last pic update, keep it up bro

Should I start logging my shit in here?

no

LOL one more banned soul from bloody fields of jsp searches refuge in merciful arms of dc.net

friday
squat
115x5
140x5
175x5

good morning
135x10 x2

Seated calf raise
90, 140, 180 x12

DB side bend
70, 80 x15

30min walking

left hip is in bad shape, gonna see if i have insurance and go to the dr tomorrow i think...hurts a shitload in bottom of squat, hurts in general and is causing knee to hurt as well as muscle in front of shin...guessing the walking has aggravated the problem thats been there for the last few months

Monday oct 26
mil press
75x8
95x5
110x5
125x5+(8)
85x10 x5 (last set only got 9 and failed on 10) with 8x4 chinups/pullups donno which between sets

shrugs
225x15
315x10
405x10
495x7
225x17
135x16 (immediately after the 225 set)

bb curls
55, 65, 75, 85 x8

lat pulldown
90, 110, 130 x8

30min walking (1.5min normal/1.5min fast)
30min int elip

Lifted after all day of internship and then class on 3 hours sleep, was beat when I got to the gym but feel amazing now after, left hip/knee still being a whore so I might go to the dr once I get insurance again soon since proalbey need an MRI on hip and xray of knee/right below it...until then onward and forward (might stop squatting though until I can figure this out since pain is rly bad in bottom of squat)

weight this mor9 237 (12lbs from orig goal last september)

tuesday
dl
135x5
225x5
300x5
345x5
390x5
255x10 x3 (was gonna do 5 sets but some douche needed teh power rack and i was on it for awhile but i really shouldnt of let him on it since he did half partial squats and looked like he was gonna break his knees the way he was bending them)

seated calf raise
90, 140, 180 x12

DB side bend
70, 75, 80 x15

no cardio, gonna rest hip/knee as much as i can

lol

thursday
bench
135x8
155x5
180x5
200x5+(7)
150x10 x2
140x10

kroc row
80, 90, 100, 110 x10

tri ext
50, 60 x10
70x8 x2

no cardio, back is sore and hip still not good so i might just skip tomorrow or do leg press/ham curls instead of squats

friday
squat
135x10
195x5
225x5
255x5+(7)
155x10

proalbey shouldnt of done squats since when at parallel/atg hip hurts immensely but

seated calf raise
90, 140 x12
180x12 x2

ab crunch machine
110, 135, 170 x10

10mins biking

Monday November 1
mil press
85x8
105x3
120x3
135x3+(6)
85x10 x2, 85x8 x2
75x10

shrug
225x10
315x10
405x10
495x8
225x15
135x25

BB Curl
55, 65 x8
85, 95 x6

DB fly
30, 40, 50 x8

lat pulldown
100, 120, 150 x8

30min int elip

super gz on your progresses

debating doing it, umad?

DELETING POSTS BECAUSE WE ARE POWER HUNGRY NIGGERS