how tall are you gary

ohhh

5

This post has been edited by M_A_T_T on Thu - Feb 21 2013 - 20:30:33

today, upper body
deadlifted a shitty low amount of weight
did arm and shoulder work with DBs

finished 4x sets of this circuit, finally:

70x jump rope
12x SB pushups
10x DB squat / clean press
10x SB rollouts
8x DB lunge / curls

doing the workout with the smoking hot 22 year old intern probably helped

current weight 209.4 (-0.8 week)
current bodyfat 26.1% (-1% in 2 weeks)

today legs
skwats ass to grass
gloots for the sloots

I laughed.

Keep up the good work mang.
What #s you doing on squat and dl?

not sure what my 1 RM are because im doing 10 rep sets, but safe to say its probably not even my bodyweight yet

today
deadlifts
and chest/shoulders/arms

wiped
100% tuckered

today
legs

4 set squat stats are 105x10, 115x10, 115x10, 125x10
then drop set 90x8, 70x8, 50x15

accessories
3 sets sb leg curl x10, db split squat x8 ea, hamstring curl x10 ea
3 sets back extensions x12, roman chair situps x12, db calf raise x10

i am happy with how the weight has progessed all around over the past 3-4 weeks
it never gets easier, i just get stronger

any reason you are pyramiding up? Good numbers. When you are ready to buy a belt lmk and I'll help you find a good one.

good question, and i dont have an exact answer to this since i did not create the program

my personal thoughts as a beginner are that its probably mostly to do with getting stronger before i get bigger (especially being 6 months into a caloric deficit), maximum fiber recruitment, and only having ~1 hour to train (including foam rolling and stretching)

i dont think you need a belt to lift - just my opinion

This post has been edited by blackjack21 on Tue - Mar 5 2013 - 07:42:03

current weight 207.8 (-37.2 overall)
current body fat 25.9% (-4.7% overall)

today
upper body

routine and current progress:

4 sets - deadlift x10 (95, 115, 135, 155 lbs)
3 supersets - db incline row x10 (30 lbs), db incline press x10 (40 lbs)
3 supersets - db incline reverse fly x12 (10 lbs), db incline fly x12 (20 lbs)
3 supersets - db shoulder press x10 (25 lbs), db bicep curl (broscuplting) x10 (25 lbs), db standing overhead tricep extension x10 (25 lbs, 1 db with both hands)

achievement unlocked: 7th and final notch in belt

time to go shopping for nightmare difficulty

ya, i figure since the first notch of this belt is for 38" waist, then nm belt is 34" 1st notch, and hell belt is 30" 1st notch

nice giwi!

youre getting so close to 199!

thanks, im also excited about sub 25% no longer obese level body fat

cant believe its been 30 weeks
shooting for hopefully sub 200 by the end of this month

whats inferno

single digit body fat %

current weight 207 (-38 overall, -0.8 week)
current body fat 25.6% (-5% overall, -0.3% week)

lifting days are tomorrow and thursday
feeling kind of broken lately, random ongoing tightness in left arm, right trap, and left IT band
i spend a good 15-20 mins every day doing foam rolling
all in all i probably just need to eat more

Prob - also I'm sure you're already doing this but make sure you
are doing the glucosamine and omega 3's.

leg day
squat form is really shaping up from more practice, feeling more glute activation than before
today pyramided up to 135x10 on the 4th set
drop set was 125x4, 105x6, 85x8, 65x10
also added 10 lbs to back extension

yesterday doing upper body i also hit a PR on my 4th set doing bb press @ 165x10

next tuesday marks the next 4 week assessment

Fair enough.
Either one works, just wondering if there was a reason behind it.


How wide are you squatting?

slightly wider than shoulder width

today, 4x set circuit
treadmill 20 secs on 10 off 6.5 mph 3.0 incline, up from 6.0
plank 45 secs, up from 40
jumping jacks x60
plank shoulder taps x8 ea
burpees with pushup x8

upgraded again, hopefully last time i will do this workout

top dog saturday breakfast

calories (carbs / protein / fat) (fiber / sodium)

---

Flaxseed Meal, 2 tbsp
60 (4 / 3 / 5) (4 / 0)
Unsweetened Applesauce, 4 oz
50 (12 / 0 / 0) (2 / 10)
Skim Milk, 1 cup
90 (12 / 8 / 0) (0 / 105)
Oatmeal, 1/2 cup
150 (27 / 5 / 3) (4 / 0)
Liquid Egg Whites, 15 tbsp
125 (0 / 25 / 0) (0 / 375)
Cage-Free Eggs, 2 egg
140 (0 / 12 / 9) (0 / 130)
Kashi Cereal, 52g
140 (30 / 13 / 1) (10 / 85)
Whole Wheat Mini Bagel, 43g
110 (22 / 5 / 1) (3 / 160)
1/3 Less Fat Cream Cheese, 31g
70 (2 / 2 / 6) (0 / 140)
Total
935 calories
109g carbs
73g protein
25g fat
23g fiber
1,005mg sodium

http://www.amazon.com/gp/product/B0040NJOA...1?ie=UTF8&psc=1
recent purchase

today active recovery
and deadlifts (which i missed last wednesday because the free weight area was a brofest)

sets:
95x12
105x10
115x8
125x6
135x4
145x2
155x1

+ some high incline treadmill @ 3 mph

just mirin' your progress



dat myofascial release

gz on your dedication, keep it up.

bonus motivational footage: http://www.youtube.com/watch?v=cw0swisPh-M

i mix motivational tracks into my workout mixes. usually during warm-ups for my fitness classes, always a couple of them before my basketball warm-ups, sometimes when i workout.

unfortunately my fitness classes have gotten me into music i would otherwise hate.

results:

current - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

total progress since initial assessment

weight: -24.8 lbs
body fat: -7.8%
bmi: -3.8

chest: - 3.25"
waist: - 6"
hip: - 4"
thigh: - 1"
arm: - 0.25"

for the body fat difference, the trainer made the decision to start using the "athletic" calculation versus "normal" based on the fact that i do fairly high intensity exercise 5 days/week and ive leaned out quite a bit (most of my body fat is in my core)

visually, the expert opinion is that i look more like ~23% than 25-26% that the "normal" calculation returns back
its fine with me as long as its consistent

all together this 4 week stretch was 4 lbs of fat loss and 0.6 lbs of lean mass gain (recomp)

new macros!

190 protein (-10)
260 carbs (+40)
70 fat (+10)

2430 calories (+110)

stay tuned

misc wins:

blood pressure - 126/76
resting heart rate - 62

today legs

squats:

95x8
115x8
125x8
135x6
145x6
155x4
165x4 (pr)
175x2 (pr)
185x2 (pr)

accessory, 3 supersets:

hamstring curls 60x10 each leg
back extensions 10x10
roman chair situp, hands over head x10

Those things hurt like a mother fucker.

Super awesome PR, keep it up.

heres a vid of my deadlift form
http://www.youtube.com/watch?v=keSxRTGZV8U

some rounded back issues, but has come a long way since i started

today upper
lifted for strength

machine rows 3x5, 115 lbs
flat db press 3x5, 65 lbs (pr)

db shoulder press 4x5, 40 lbs
tricep cable pulldown 3x10, 50 lbs

fly & reverse fly with bands 3x12

really surprised by strength increase
probably to do with +carbs

Should look into some converse high tops, make sure pushing from heel of foot not ball, and looks alright to me

edit

or thin soled shoes

This post has been edited by smoked on Fri - Mar 22 2013 - 19:57:30

Form isn't that bad at all, you're def getting there.

about the converse's - I've always been that old guy who loves
New Balence Cross Trainers and have used them exclusively.

Dan does know his shiz tho.

This post has been edited by sardoniclysane on Sat - Mar 23 2013 - 10:43:06

training upd8

new!

mon - deadlift / cardio
tue - push (chest, shoulder, tri)
wed - legs
thu - active recovery / cardio
fri - pull (back, bi)

my cardio will be exclusively gpp (general physical preparedness), and i can mix and match what i want

lots of farmers walks, burpees, pushups, mountain climbers, etc

really excited about this structure, i think its smart and will contribute to strong progress

monday 3/25

deadlifts -

135x5 warmup
155x5
175x5
185x5
185x3

gpp, 3 circuits -

pushups x15
burpees x10
mountain climbers x20
farmers walk 2x45 plates, over there

tuesday 3/26 push day

ex 1: flat bb (smith) bench press -

105x8
125x8
135x8
145x6
150x6

ex 2 & 3: (superset)
incline db press 35x3x8
decline cable fly 20x3x10

ex 4:
arnold press 25x5x8

ex 5:
flat db tricep extension 15x3x10

ex 6:
assisted dips -

100x8
90x8
80x8

ex 7:
cable press and turn 20x2x12


push day is official

current weight 205.6 (-1.2 week)
current body fat 22.4% (-0.4% week)

gratz on weighing less than me

Am excited to see this.

I can recommend you some cardio for GPP if you are interested.

wednesday 3/27 leg day

ex 1: smith squats -

65x10 warmup
115x10
135x10
145x8
165x6

ex 2 & 3: (super)

smith split squat & kick 40, 50, 60 x8 ea leg
sb hamstring curls 3x12

ex 4 & 5: (super)

goblet squat 30, 40, 60 x10
db straight leg deadlift 25, 35, 35 x10

ex 5 & 6: (super)
hip abductor machine 3x60x15
jump rope 3x150 (aka bubble gut city)

leg day is official, that my pants are full of poop

Id die If I did this! I probs wouldnt be able to walk for a week!
Weak legs/10

thursday 3/28 active recovery

foam rolled for an hour and a half
myofascial release all over the place, lactic acid purged
drinking lots of water right now

also day 1 of creatine monohydrate (5g)
will report back with results

could be wrong, but i think you should go 10g/day of creatine to see gud benefits ofc

am sure someone will confirm/chime in

keep it up m8, great work so far