Arm day was good and quick- ive very happy that my strength hasnt dropped at all during this cut
cb reverse curls
db curls
preacher ss w/ wt dip
rope pd
one arm cable press downs
pin dip
35 mins jog
now taking about 10 lbs of ibuprofen shins are hurting from all the jogging. I have flat feet so the pain is right under the meaty part of the calf on the inner leg.
progress photos tomorrow
work time!
down 3 more pounds? Good stuff. Do you have a goal weight or a specific amount of time that you plan to cut your weight down?
[quote]gregron wrote:
down 3 more pounds? Good stuff. Do you have a goal weight or a specific amount of time that you plan to cut your weight down?[/quote]
No goal weight,though I am hoping to not go lower than 190.
I signed up with Shelby for a 16 wk fat loss and this is the start of week 5, not sure if he will be having me cut for the entire 16 weeks or not.
Welp, no more high days for me for at least a week. Just heard back from Shelby and he wants me to only do med/low days for this week.
So today was my last high day, originally I was going to do legs as I was walking in the gym I saw both squats racks in use, rack was being used, and both leg presses were in use. BUT nobody was doing shoulders so I decided to move shoulder up one day.
HS shoulder press 90x12, 110x12, 130x10, 140x10, 160x10, 180x10, 190x2x6
seated pin lat raise
behind back lat raise
pin shoulder press
cable in front lat raise
rear delt flies
35 fmc
tomorrow is a planned 2 a day- legs in the morning, back at night.
oh you’re working with shelby? I didnt see you mention that before. 16 weeks huh? You should have some pretty legit before/after pics when you’re done.
keep up the good work
[quote]gregron wrote:
oh you’re working with shelby? I didnt see you mention that before. 16 weeks huh? You should have some pretty legit before/after pics when you’re done.
keep up the good work[/quote]
Thanks man, I’m pretty excited about what my after pics are going to look like at 10, 12, 16 weeks.
Leg day
front squats 135x5 185x5, 205x5, 225x1* first time going that high I think I could have done 3-4 reps, but as soon as i descended the bar rolled forward ( i do cross grip) and it took everything I had to get the weight up
back squats 185x5, 225x5, 225x3, 245x3, 185x5
leg press 180x3x15
kneeling leg curls
seated leg curls
leg ext
35 mins FMC
coming back tonight for a 2nd workout
I guess I should give a reason behind why I hired Shelby with this diet
About 3 years ago, I moved from Seattle to Tucson I had joined a gym a day after I moved to Tucson. At the time I was 22 5’10’’ and 175lbs skinny fat, I think my arms were 14 3/4 and I made a goal of hitting 200lbs. I went after the goal all wrong and only cared about the scale weight going up and didn’t look at the composition of the weight. So after about 6 months I hit 200, I maintained that for a few months then tried my luck at 215. After I hit 215 I maintained a 205-215 range for about a yr. I then got the itch for 230, when I hit that I looked horrible, probably 10x worse than I looked in my beginning photos. I didn’t care though because my strength was at an all time high 495 dl, 190 standing military, 350 sq, I don’t flat BB bench, but a 235x3 incline bb bench
During this time I’ve been going to the University of Arizona pursuing my bachelors/possible masters in Public Administration. With the goal of working for the FBI/Marshals, which is where the diet part starts up. I got accepted to the corrections academy ( not my first choice, but my foot in the door and a step in the right direction) before the academy I dropped weight from 230 to 220. Once the academy started I was only hitting the gym 3 times a week or so, my academy was considered one of the hardest corrections academies in the nation. Which again was still a joke, but the academy took up 70 hrs a week or more with everything it involved. So my weight ended up going down from 220 to 204, I was pretty lean and was looking forward to hitting the gym and getting my strength back up. BUT in the final week of the academy we had what is called the “red man” drill basically you fight a guy/girl in a suit and head gear using only the techniques you learned in defensive tactics, with the intention of cuffing them. Well my final fight ( you have up to 3 in a day) was against this behemoth of a corrections officer who is 6’6" 320 ok sorry that was internet numbers… He probably is 6’3’‘-6’4’’ and 260-275 if I had to guess. Well as soon as the fight started he ran up and speared me, which on video looked fucking awesome, but somehow I rolled my ankle and it gave me a grade 2 ankle sprain and it put me on light duty for 3 weeks.
While I was on light duty I sat at the front desk, in the visitation area. Eating pretty much all day. Once I got off light duty I started my field training, which is 6 weeks. I was able to go to the gym, but my ankle still wasn’t completely healed. I get through my first 5 weeks of training without a glitch, then on the 2nd day of my final week there was an assistance call from another pod. Meaning either a c.o. is in a fight or there is a fight in the pod in general. As I ran in the pod and I got in the pod I don’t know how exactly it happened, but I quickly turned and at that point another c.o. running full speed knocked me over and somehow that re tweaked my ankle. So again, light duty but this time it was only for 2 weeks. But at the end of it all I was back up to 225, hadn’t been able to workout consistently for 2 months or so.
Present day, well almost. Around early April my ankle was fine and I was back in the gym 5-6 days a week. I focused mainly on getting my strength back instead of my cardio/body comp. Strength went up, but by May I was still looking like shit, so I started dieting. Not knowing what I was doing, but I was able to drop about 10 lbs, before I hired Shelby.
Now present day, I am down 12 lbs in 29 days. Cardio is going up, I’ll hopefully be testing for border patrol/police departments this summer and both agencies care more a lot about cardio shape. So in a nut shell my goal with Shelby, is
you ever do a clean grip for your front squats? Its uncomfortable at first but I think it makes it easier to keep your elbows up. When you do the crossed grip you have one hand/arm lower than the other and that makes it hard to keep your elbows up IMO
Look into front squats with straps hooked onto the bar. There’s a video demonstration by CT in the video exercise bank thing on this site. It has REALLY helped me with the exact same problem. Also, great work.
[quote]gregron wrote:
you ever do a clean grip for your front squats? Its uncomfortable at first but I think it makes it easier to keep your elbows up. When you do the crossed grip you have one hand/arm lower than the other and that makes it hard to keep your elbows up IMO[/quote]
After the bar roll today, I decided I’m going to try out the clean grip. I’d rather have it be a little uncomfortable and push more weight than not.
[quote]hlss09 wrote:
Look into front squats with straps hooked onto the bar. There’s a video demonstration by CT in the video exercise bank thing on this site. It has REALLY helped me with the exact same problem. Also, great work. [/quote]
I havent tried straps, i’ll give it them a try. Thanks!
Canceled the 2nd workout last night, decided it was wiser to take a melatonin and go to sleep. I got about 10 1/2 hrs, which was great, I normally get 6 1/2-7 hrs so that extra rest was much needed.
Today is back day w/ FMC, I might do some ABS. I noticed that I havent trained them directly over the past few weeks.
yeah the straps are a good idea (i think, never actually tried them but they seem rad)
Back
rack pulls- just a little below knee. worked up to 315x8, 405x5, 425x3, 315x15
bb rows 185x10, 205x10, 225x6
seated cable rows 180x10, 220x10, 270x10, 290x6
one arm cable rows some x some
pull ups bw x 10, 8, 6
hs pull overs 135x3x a lot
35 mins cardio
Going to leave for the gym soon to juice the pecs, because sometimes the pecs need juicing
hs incline 90x12, 110x12, 130x12, 140x10, 180x10, 200x8, 220x8, 240x8
hs decline 180x8, 200x8, 220x8, 230x8, 270x8, 290x8
pec deck some x some
vert chest press some x some
cable flies some x some
35 mins FMC
shitty leg workout nothing worth mentioning
