dam if i ever need to lose weight ill give shelby a call
first workout of the day
shoulders-
seated bb shoulder press 65x12, 85x10, 105x3x12- first time doing them just wanted to go real easy
seated db shoulder press 50x3x10, 40x15
cable behind back lr- some x some
pin seated lr some x some
20 min jog
about to eat my chicken breasts then crush some golf balls.
Weighed in at 184 so abotu 1.5-2 above norm so far.
crushed the crap out of some golf balls then devoured a ton of beef brisket and ribs from famous daves. Now watching a bunch of taped resuce me epsiodes trying to digest all this beef. Hopefully ill be a 2nd workout later tonight.
No 2nd workout, ended up passing out on the recliner i think the 3rd episode in on rescue me. Got up this morning to a home cooked breakfast! Haven’t had one of these in years, pregaming for the gym.
Guns/legs/cardio
[quote]bonerjams98 wrote:
No 2nd workout, ended up passing out on the recliner i think the 3rd episode in on rescue me. Got up this morning to a home cooked breakfast! Haven’t had one of these in years, pregaming for the gym.
Guns/legs/cardio [/quote]
lol thats awesome! homemade breakfast huh? from a laaaaady?
Get some at the gym today
[quote]gregron wrote:
[quote]bonerjams98 wrote:
No 2nd workout, ended up passing out on the recliner i think the 3rd episode in on rescue me. Got up this morning to a home cooked breakfast! Haven’t had one of these in years, pregaming for the gym.
Guns/legs/cardio [/quote]
lol thats awesome! homemade breakfast huh? from a laaaaady?
Get some at the gym today[/quote]
yes it was a laaaaaady… My mom, she figured I miss mexican food so she made a chicken/egg/black bean/cheese/tons of peppers burrito annnnnnnnnd some left over mac and cheese from famous daves.
gym was great
did some light leg work- squats/front squats/lunges- light weight not cool
got the gunz all swole
tested my 2 mile run- ok for me, got a 16:56 got moving a little slow and didn’t finish my first mile until 9:30. Hoping to get to 16:30 by the end of the month and sub 16 by the end of september?
Think that is do able?
When i test for police they test you on 1.5 mile runs and most want you to be a sub 14:30 so I figure if im a sub 16 2 mile i should be a high 11 low 12 1.5 mile
little update over the past few days. Stayed on the crappy vacation eating binge over the past few days cleaned it up a little bit over the past 2 days, still pretty soft.
strength has been pretty good for the past few days, going to do back/bi/calf tonight after work
just got my update from Shelby, i’m doing one entire week of low days. Let’s see where this goes.
[quote]bonerjams98 wrote:
just got my update from Shelby, i’m doing one entire week of low days. Let’s see where this goes.[/quote]
Sounds brutal man, good luck. I’ll be following to see how it goes.
legs/abs/fmc
squats 135x2x8 185x5, 205x3, 225x3
front squats 135x5, 155x5, 185x2,2 135x5
rdl’s 135x5, 185x5, 225x5, 2755, 315x3,2
leg ext 5 sets of 8 reps 3x12
kneeling leg curls 5 sets of 8 reps 3x12
random ab stuff
10 mins fmc
dragging ass today worked 18 hrs and slept about 5 hrs today
shoulders/arms/fmc
seated bb military 45x12, 65x12, 85x2x12 * dont understand my issue with these the weight is easy i just cant seem to unrack the weight without a lot of work
hs press 140x10, 160x10, 180x2x8
stand bb press 45x15, 95x2x8, 105x2x6
free motion press ramp 5 sets of 10-12
cable lr 4 sets 10-12
cablr front raise 3 sets 10
skull crushers 60x10, 70x2x10
cable 1 hand pressdowns 4 sets of 12
pressdowns some x some
reverse curls some x some
cb curl some x some
fmc 40 mins
yesterday- 30 mins fmc
today- something
[quote]ethanwest wrote:
[quote]bonerjams98 wrote:
just got my update from Shelby, i’m doing one entire week of low days. Let’s see where this goes.[/quote]
Sounds brutal man, good luck. I’ll be following to see how it goes.[/quote]
x2!
Hows the low week going? How much longer are you working with Shelby?
[quote]gregron wrote:
[quote]ethanwest wrote:
[quote]bonerjams98 wrote:
just got my update from Shelby, i’m doing one entire week of low days. Let’s see where this goes.[/quote]
Sounds brutal man, good luck. I’ll be following to see how it goes.[/quote]
x2!
Hows the low week going? How much longer are you working with Shelby?
[/quote]
Low week has been pretty weird actually, my weight has stayed the same. Mornings usually between 184-185, but strength and endurance has been great the entire week.
I’m with Shelby for another 3 or 4 weeks, but after that I think i’m going to sign up with him for a bulk cycle or two. So hopefully i’ll be working with him for another 5-6 months.
Yesterday did some random stuff
today- worked the chesticles and cardio
back/bi/cardio
kayak rows 4 sets
bb rows 4 sets worked up to 205x10
1 arm cable rows 4 sets of 10
HS pull overs 4 sets worked up to 150x12
1 arm lat pd row- tried them out didn’t feel a thing
cb reverse curls 4 sets
cb preacher- first time doing free weight preachers in 2 years
db incline
20 mins fmc
post workout- protein shake and 2 chicken sausages stuff with mozzarella spinach and artichoke
I bet you’ll have some pretty drastic before and after pics if you end up using shelby to finish the diet and then a couple bulk phases. That would be rad.
how’d you like the kayak rows?
[quote]gregron wrote:
I bet you’ll have some pretty drastic before and after pics if you end up using shelby to finish the diet and then a couple bulk phases. That would be rad.
how’d you like the kayak rows?[/quote]
Love doing them, gives me a great pump and you really don’t need much weight to really feel it in the lat.
you try them out yet?
Leg day in t-minus 25 mins
yeah i hit em up once and thought they were great but then i started 531 and didnt have a spot for them… lame