Bench press 5/3/1
135x5
165x5
195x3
245x1
280x1
315x6 - only had to get one
Incline Dumbbel press
70x10
80x8
90x8
100x8
Flat horizontal HS press
1px15
2px10
2p and a 25x10
HS Decline press
1px10
2px10
3px10
4px10
Incline Barbell press
135x8
185x8
225x8
Cable flys
20x20
30x20
40x20
50x20
60x20
70x10
80x8
Flat db press
60x8
70x8
80x8
Peck Deck
90x15
105x15
120x10
140x10
150x10
Machine fly
120x20
Think based off the volume im putting in now i deserve this carb up tomorrow, glad i waited until friday like originally planned.
after those 2 shakes i had
single bacon deluxe
1 small glass of milk
protein shake
not even a lot of calories today lol no wonder im losing weight so fast, no strength loss gone though I could of got 315 1 or 2 more times, I altered my form and its a lot tighter and more powerful
High carb today and most likely tomorrow thank god. Calories will be high even though my metabolism hasnt slowed, these next 2 days should reset it.
then after these two days…
230g carb
230g protein
50 or lessg fat
Legs today
Squats 5/3/1
135x5
185x3
225x3
275x3
315x3
365x1
415x3 - only had to get 1
RDLs - added these in again
135x8
225x8
275x8
315x8
365x8
405x8 - no probbbblem
Thigh abductor machine
135x20
175x20
220x15
stackx10
Thigh adductor machine
135x20
175x15
220x10
stackx10
Leg extensions
135x10
175x10
220x10
250x10
stackx10
Standing single leg leg curls
90x8
100x8
120x8
135x8
150x8
Hack squats
1px8
2px8
3px8
4px8
5px8
6px8 - easy
leg press
1px20
2px20
3px20
4px20
Back squats again
135x8
225x8
315x5
lying leg curls
95x10
110x10
135x10
150x10
seated calves
200x20
200x20
200x20
200x20
200x20
inspiration for ya
go get it
Nice volume lol. On the list of my things to do:
The good news? My legs are pretty damn good for my relative strength… so when I finally am almost as strong as some of you guys in here… my wheels should be pretty legit… the journey will be well worth it
[quote]jake_j_m wrote:
Nice volume lol. On the list of my things to do:
The good news? My legs are pretty damn good for my relative strength… so when I finally am almost as strong as some of you guys in here… my wheels should be pretty legit… the journey will be well worth it[/quote]
good goals bro, and rockula its not showing up 
Standing ohp
barx3
95x3
115x3
135x1
185x1
205x1
rear flys
30x10
35x10
40x10
45x10
Lateral raises
20x20
25x20
30x10
35x10
barbel curls
barx30
65x10
95x10
115x10
135x10
EZ bar curls
75x10
75x10
75x10
75x10
75x19
I honestly dont think i can train this heavy for a while my elbow was really hurting the last couple days in the gym, i think i have to take a break from squats and heavy pushes for a bit, think i might do some dc or something for abit until i heal up a bit
What do you do to warm up? Do you ever wear things like sleeves or wraps?
Also, try antiinflammatories, ice, and a little rest. Will go a long way.
No worries brotha! Def looking leaner at 233. Would like to see you peeled! Haha.
[quote]bugeishaAD wrote:
What do you do to warm up? Do you ever wear things like sleeves or wraps?
Also, try antiinflammatories, ice, and a little rest. Will go a long way.
No worries brotha! Def looking leaner at 233. Would like to see you peeled! Haha.[/quote]
yeah i got to take more fish oil, the warming up is usually good i think its because im working the same things too frequently and too much.
i looked better the next day after a carb up, i kind of feeled a bit discouraged after my 2 days off the diet i have too many conflicting goals lol. I have decided that yes i need to keep going on this simply because itl make everything else easier psychologically. If i already lost 25lbs in 30 days then i can lose another 20 in the next month just got to keep going and put the time in
It would be nice to gain without being in a rush and actually like how i look while doing it.
and i want bigger arms
[quote]Blackaggar wrote:
and i want bigger arms [/quote]
don’t we all!
Friggn DC training is sick lol no wonder people like it. Im gonna try it while my joints heal, or at least a week but its fun and fast.
I didnt like the normal split so mine is
chest, shoulders, triceps, calves
back width, back thickness, traps, biceps
hamstrings, quads, rear delts
so today i did
Bench press
warm ups
300x10,4,4 Rest pause so 18 reps total
60lb chest stretchx60 seconds
HS shoulder press
warm ups
230x13,4,4 RP so 21 reps total
shoulder stretchx60 sec
PJR pullover
warm ups
80x15,6,4 RP so 25 reps total
triceps stretch with 50lbs x60 sec
calve extensions
warm ups
210x12 12 sec negative and stretch at bottom
i weigh around 230 right now and some of the guys at the gym were asking me if i got bigger, which is cool because usually on diets u look smaller in clothes
this was me at 235 ish this saturday when i was a bit carbed up and not flat and cruddy looking like the other pic i posted
diet for today
1.5 scoops ad mass
1 cup egg whites
2 scoops whey
85g protein, 60g carb 0g fat
1 cup oats
1 cup egg whites
2 scoops why
75g protein 60g carb
1 scoop whey in water
24g protein
for dinner tonight - cant wait
footlong steak and cheese sub at subway
50g protein, 100g carb, 22g fat
before bed ill have 2 tbsp of peanut butter
total for the day
protein: 240g
carb: 220g
fat: 50g
I cant wait to train tomorrow lol
Hey looking good in the pic man definitely getting leaner. And I went out to costco and picked up some egg whites, if I just drink the carton instead of cooking it it doesn’t affect the ratios or anything right?
EDIT: And if it helps its called “Real Egg Product” from Costco its 99% egg whites.
[quote]PlainPat wrote:
Hey looking good in the pic man definitely getting leaner. And I went out to costco and picked up some egg whites, if I just drink the carton instead of cooking it it doesn’t affect the ratios or anything right?
EDIT: And if it helps its called “Real Egg Product” from Costco its 99% egg whites.[/quote]
haha good man, let me know how that goes for ya
Trained Back, Biceps and forearms today
HS high rows
warm ups
470x 21 Rest paused
Reverse grip pulldown
warm ups
160x20 rest paused
Lat stretch x1 min, used straps and did this on the pulldown machine with 200lbs
Dumbbell curls
warm ups
40x21 rest paused
Did biceps stretch for 60 sec
Reverse cable curls
37.5x25 rest paused
forearm stretch x60 seconds - OUCH
cardio - tradmill
speed - 4
incline - 12
x 5 minutes
awesome workout
so far i ate
2 scoops mass
1 scoop whey
90g carb, 50g protein
2 scoop whey
1 cup egg whites
1 tbsp pb
1 cup oats
75g protein, 60g carb
Progress is coming even faster now after i made that change, instead of adding 1 30 min cardio session a week at low intensity, im going to add 5 min after every workout of HISS cardio
5 min? I feel like that is barely gonna do anything. I would add 10 min to start, esp if youre only training 3x a week now. Takes a couple minutes just to get your HR up.
Anyways, def looking leaner. You are one pale mf’er! haha.
Enjoy your bastardized DC split!
[quote]bugeishaAD wrote:
5 min? I feel like that is barely gonna do anything. I would add 10 min to start, esp if youre only training 3x a week now. Takes a couple minutes just to get your HR up.
Anyways, def looking leaner. You are one pale mf’er! haha.
Enjoy your bastardized DC split![/quote]
haha i probably should do 10 lol i just hate cardio.
It is bastardized but i think its superior 
and yeah i need a tan, might start using the bottle ones… thats what greg plitt does
got all my macros in for the day, just 1 more shake to go tonight. Another day done. Ill be glad when this is over so I can work on being strong again lol. Still not decided how far im taking this all I can say is Im going to do this tomorrow and take things one day at a time. Guaranteed this will continue for another 13-20 days. At least 50 total would be good. If being lean was a main importance id do it no problem but those PRs arent going to set themselves 
Ive made so much progress its been awesome but I have a lot more work to do thats for sure. I watched my squat video from this log and its kind of gross how much fatter I was there…
The training though is awesome, I cant wait for the time when Ill be benching 405 for my rest pause sets lol.
