down 1.5 lbs. Shelby thought this week went really well, so well in fact he is giving me another 7 days of low carbs!!!
just got done with a 90 min deep tissue massage, now its nap time.
killed it on shoulder day
free motion shoulder press
did about 4-5 sets ended up w/ 100x8
standing bb military
did 4 sets ended with 115x10 drop to 95x15
nautilus shoulder press
5 sets stopped at 210x2x6
cable behind the back lr
3 sets of 12
db lr
30x4x10
smith shoulder press- full rom
65x15, 85x15, 105x3x8
smith upright row
65x3x12
random tricep stuff
1.5 mile jog
shitty leg workout
had nothing today
did about 4 sets of deads
4-5 romans
35 mins fmc
the day after a massage my body is pretty much useless. Maybe ill start making these off days
just caught up on all your progress…WTG!!
But another low week? DOH!
Keep it up!
I may hire Shelby one day just so I can prove I have abs. Does he also write the training for you?
[quote]mom-in-MD wrote:
just caught up on all your progress…WTG!!
But another low week? DOH!
Keep it up!
I may hire Shelby one day just so I can prove I have abs. Does he also write the training for you? [/quote]
Thanks after all said and done it should be 17 low days, though i did cheat a bit yesterday and went about 50g over. Damn Mexican restaurants and their unlimited chips and salsa. The training part he will write for you, but it’s at an extra cost. Nothing crazy I think it was like another $100 or so to the 16 weeks. Shelby is great to work with, if I have any questions i’ll email him and usually within the hour ill get a response.
Gunz and Abz
reverse curl
preacher
cb curl
incline curl
1 hand ext
standing french press
pin dips
pressdowns
abs
in and out in 58 mins
Just pulled my 3rd double shift at work in 10 days, hoping to catch a quick workout today before I head out to watch my U of A wildcats
saturday- no gym
sunday- killed it on chest
- cable flies 5 sets
- db incline 3 sets- left shoulder couldnt warm kept it light
- db incline flies 3 sets
- pin flat 4 sets
- bb incline 3 sets
- cable flies 3 sets
- abs n sitch
in n out in 50 mins
monday- i dunno know
did nothing on monday
tuesday- pre gaming for an intense back/bi/cardio session
weighed in today about 1-1.5 heavier, though looked leaner. I have about 2 more weeks of this diet then ill be either re-upping with Shelby for a gain or following kroc’s latest article on a “lean gain”. Although I like the leanness that I have achieved I really want to get back some of the muscle I lost and pack some more on. My goal is to be at this level of leanness, but at 200-210 lbs.
lookin great in the newest pics man. definitely looking much leaner. great job
gregron- thanks man, I feel so much better. More energy more confidence, only thing I need to do is bring back strength.
Yesterday- quads/bi’s
back squats
front squats
close stance leg press
hack squats
cb reverse curls
cb curl
incline curls
cable hammer curls
Did a quick chest workout yesterday.
Cut is going to be over with in a couple days, and over the past 2-3 weeks i’ve been trying to gain a little bit i’m back up to 186-189 range feeling a lot better. Muscles feel/look fuller.
I’ll probably start a new log when my bulk starts up officially in a couple days.
Lookin good my man. Seems like the BF is at a comfortable level. I like your plan to start a little bulking phase to start packing on some muscle. Keep on doin what yore doin!
Just finished a 90 min deep tissue massage, getting ready to carb up at a Hawaiian BBQ place. Then do some crazy ass workout tonight.
My Hawaiian BBQ carb up turned into that plus 1 gigantic slice of pizza w/ 3 beers then go over to another place for $2 chicken tacos, had $8 worth of those and some brown liquid. Got home pounded h2o, and had an awesome shoulder workout
seated bb press- warm up 85x3x15
seated db press- 55x15, 45x3x12
smith seated press- worked up to 115x2x10
smith upright rows- 65x3x15
free motion press 70x12, 80x12, 100x8
db lr 30x3x10, 10x3x15
done in 30 mins
then 30 mins fmc