aaaaaaaaaaaaaannnnd 2

You are a piece of trash dustin, but i still think youre alright

Sunday

30mins cardio (eliptical)

N1!

gz on meni cardios

i tend to avoid ellipticals but then again i'm a huge fan of exercise bikes, basketball and sprinting up hills like an idiot

Been doing biking for 4 weeks, figured I should change it up a bit and burning more on the eliptical in 30 mins and quads arent as sore after as if I was biking

Currently @ where I wanted to be by saturday weight wise , guess I should weigh myself more often

nice

it's about 3500 calories of fat per pound of weight loss, so it sounds like you've been dripping buttsweat. i will probably lose another 10ish lbs this summer for basketball.

Well I think I am going to stick with anywhere between 15-30mins daily on the eliptical depending on how dead I feel after lifting before it...days I dont lift (wed/sat/sun) will be 30-45 possibly...

And I mean my eventual goal seems to keep getting closer which makes me want to push harder to get to it...which I cant say I see is a bad thing

if u want a sustained result, maybe keep a goal after the goal--maintenance
some people hurry up at some point then can't sustain it
but if it's gradual it's usually easier to sustain

but any enthusiasm is a positive.

Does having a goal since September and working on it from then till now count? Or do you mean something else...

May 3 2010
Mil Press
45x10
75x5
90x5
105x5+(13)
75x10 x5

15mins eliptical

lol

If by the time this gets to pg 3 and you get it again, I might rethink that previous statement...

*edit*

the second half of it at least

This post has been edited by smoked on Mon - May 3 2010 - 13:18:07

didn't know you've been working @ it so long
good stuff then, rew-approved
i'd still say that making a push can produce results that are difficult to sustain but if you've been chipping away at it, it seems like you've already made some changes that may last

Ive been chipping away since September steadily and currently as of this morning 267 which is 70lbs down from last february and roughly 55-65 from September. I hope you are being somewhat sarcastic in saying may last, since I have dedicated myself to this for awhile and dont see myself changing since getting back into shape is just step one...kinda need to be in shape to be in law enforcement no matter if its local/state/fed

Tuesday April 4 2010
Deadlift
135x8
225x5
260x5
300x5
340x5+(7)
225x10 x5

Shrug
225x8
315x10 (S)
225x15 (S)

Wished I coulda gotten more on dead, but when your nose erupts bleeding while lifting it takes your focus away from the lift somewhat, still managed to get 7 and then all my assistance lift at 225...fucking nosebleeds suck

Didnt do cardio today, feel dead atm

i say 'may' only because people don't stick to this stuff in most cases

but you've made a lot of progress and i don't wan to be a downer about it. i'm a big fan of encouraging people to keep chipping away. -70 lbs is a ton (almost literally), so you've done some impressive work.

yikes about the nosebleed. just dry or from pressure?

cardio is a SOB when you've already worked out. i do mostly cardio and very little of anything else (atm), but when i lift i try to do cardio first as a warm-up and also to get it done before i get too tired. not sure if that is a useful approach for you to consider.

ofc it means if you do cardio first, you end up tired for lifting. it just depends on what's the priority.

This post has been edited by RewtheBrave on Tue - May 4 2010 - 11:29:55

Nosebleeds are due to an enlarged blood vessel in the nose that I have had electro cauterized 6 times in high school and is starting to be a whore again...and I dont see myself stopping lifting because I know what can happen and I feel bad if I dont lift now, whereas it used to be the other way around. And my goal of 220 will mean roughly 110-115lb total loss, and when I get there depending how I feel/look I might go further or just begin to build more muscle...not sure which yet and wont know till I get there.

And strength training > cardio atm since that will raise my BMR, but going to do cardio tomorrow for longer instead

maybe time to go back to the dr for the nose ofc

agreed, str training is going to help with caloric loss overnight
whereas cardio is mostly same-day stuff even if EPOC (excessive post exercise oxygen consumption) from cardio will also burn calories
definitely don't stop str training, since it's a HUGE part of weight loss
the thing with cardio is that it burns fat rly fast if it's done for extended periods, so it's good for pure weight loss and fat loss

Meh I have learned to live with the nose, its just a minor inconvenience when it does happen...and I mean I dont know if you looked @ the pics on first page but I think if I was to lose weight more rapidly I would have a higher chance of needing skin removal once I am back in shape possibly

Thursday May 6
Bench
135x5
155x5
175x5+(12)
135x10 x5

30mins eliptical

hard to say, depends on how the weight is lost

i've got a client who is looking at possible surgery but i'm trying to keep her from doing it; she lost most of the weight already but we're working to tighten up her skin a bit before surgery is used as an option

gz on bench//elliptical

i need to embrace the elliptical. it's a good thing but i'm pro-bike for some reason. i prefer recumbent bikes but the one i have at home is a sitter so i don't get lazy (i use it for sprints and intervals for the most part).

weights been lost by hard work and months of dieting/training...I mean its a possibility but donno what could happen or is gonna happen, I was pro bike until I tried the eliptical now that I am semi in shape and bike = quads sore daily which makes dead/squats a whore whereas I can do 30mins on eliptical and while they feel somewhat tired later in the day it is not anywhere near as bad as after biking

Friday May 7
Squat
135x8
190x5
220x5
250x5+(6)

30mins eliptical

felt like trash after doing the 6 reps, decided not to push it and just go do cardio since I have roughly 6-7 hours of driving to do today

Good job man, getting stronk.
I got my prowler btw.

Monday May 10
Mil Press
65x8
85x3
95x3
105x3+(12)
75x10 x5

30mins eliptical

gz on prowler, and holy damn does this sunburn I got while putting up awnings and driving hurt like a bitch when doing press...lol fk

nice work
sunburns are the worst thing ever doing workouts

when we play basketball you can bet everyone provides obligatory smack fouls when anyone has a burn
it's like the thing where is someone gets new white shoes, everyone scuffs them
at least where i play, we're super courteous like that

Tuesday May 11
Deadlift
135x8
225x5
280x3
320x3
360x3+(6)
225x10 x5

Shrugs
225x10
315x12 x2 (S)

15mins eliptical

Thursday May 13
Bench
135x5
145x3
165x3
185x3+(10)
135x10 x5

30mins eliptical

Friday May 14
Squat
135x8
205x3
235x3
265x3+(5 2 reps horrible form)
145x10 x5

Seated calf
90x10 x2
90x15

I dont know why but my squat seems to not be getting better, it could possibly be due to my leg still even though it does not hurt per se but just feels weird. I really dont get it but I guess I will see how next week goes

Nice squats..why bad form? Maybe a mental thing?

Saturday May 15

1hr eliptical



Donno, like rep 3 and 4 werent great and I finished the rep like half a good morning basically...went somewhat forward instead of straight up but 5th rep was fine

Sunday May 16

1hr eliptical

http://www.desolatecarnage.net/smoked/imgs/May16_10_2.JPG
http://www.desolatecarnage.net/smoked/imgs/May16_10_3.JPG
http://www.desolatecarnage.net/smoked/imgs/May16_10_4.JPG

weight = 266 this morning, 40-50 away from final goal (currently), -70-75 since last feb

Monday May 17
Mil Press
65x8
90x5
100x3
110x1+(11)
75x10 x5

1hr eliptical

Pretty fucking pumped about the 11 reps on top set, I couldn't do that when I started doing press no matter how hard I tried.

Tuesday
Deadlift
135x8
225x5
300x5
340x3
380x1+(4)
235x10 x5

Shrugs
225x10
315x10 (S)
405x8 (S) and some leg help on a few

1hr eliptical

Deads felt pretty good, might of been able to get one more on the 380 but did not want to crush myself due to the callouses on my hands both ripping on the set of 300x5. Figured I would try to increase the weight on the shrugs to 405 with the power shrug technique just to see how it felt, feels alitle weird but

All in all nb, pushed myself through the cardio even though I felt dead, the 1hr eliptical is roughly 4.25miles/770 cal's which is nb imo, and noticed my HR is starting to not go up as high when doing it which I think is a good thing.

k d/w then sounds like a fluke.

Thursday May 20
Bench
135x8
155x5
175x3
195x1+(8)
135x10 x5

1hr eliptical

possibly coulda gotten 9-10 on bench but the hadji I had to spot me just in case came in and grabbed the bar at 8 since I said I thought I would do between 5-8 maybe more so he thought 8 was max and fucked up my rhythm, fucking hadji

Friday May 21
Squat
135x8
185x5
220x5
250x3
280x1+(5)
145x10 x5

Seated Calf
90x10
140x10 x2

1hr eliptical

End of the second heavy rotation on 531, I think I am getting stronger and doing better...squats felt alright today, I think I might start adding in doing hamstring work on squat day or maybe sat/sun along with ab/adductors

Pushed myself through the cardio today after the squats and I thought it would of been worse because last week I felt dead but after about 15mins I just got into rhythm and made it through. Next weeks deload, I think I will stick with the cardio daily and just not do any extra lifts including the assistance ones I have been doing such as shrugs/dips/chins/etc

Thoughts/comments/suggestions always welcome, and since is this getting close to pg 3 dustin I swear to god if you take pg 3 again I will suspend you

Sat May 22

1hr eliptical (4.35m/830c)

Sun May 23

1hr eliptical (4.52m/850c)

biked 2.5miles each way to the gym as well

Wave 2 Week 4
Monday May 24
Mil Press
50x5
60x5
70x5

8 pullups w/assistance

1hr eliptical (4.5m/850c)

Tuesday May 25
Deadlift
135x5
160x5
200x5
240x5

Shrug
225x10
315x10 (S)
405x10 (S)
225x20

1hr eliptical (4.53m/855c)

Thursday May 27
Bench
85x5
105x5
125x5

Bi curl (i know lol)
45x10
65x10
85x8

1hr eliptical (4.56m/865c)

Great progress man, keep it up!

Just keep it to 4x a week, do hams before squats..make it a machine like leg curls..not a big compound lift like SLDL or Good mornings.
Never do cardio after squatting You're going to over train going as heavy as you're, doing so much cardio and eatting the amount of food you're.

Try doing them like I do between Mil press sets, feels gr8

GJ are you having any more problems /w grip?

lol bi curl

but seriously, don't workout 7 days a week(cardio included)
Your rest days are when you grow the most.

Fucking take time off

speaking of which my deload week is coming up soon