It is SOOOO much easier to try and push myself now that I have someone to spot me. In the past if I dropped the weight I was f**ked, so I always left enough gas in the tank to finish the last rep.
Chest/Shoulder day.
Flat bench:
115 x 8
135 x 8
155 x 6
175 x 5
5 175 x 5
175 x 5
175 x 5
175 x 4 (missed last rep)
A: Front shoulder raise x 10 with 35 lb plate
B: Decline bench: x 8 135 lbs
A: Front shoulder raise x 10 with 35 lb plate
B: Decline bench: x 8 135 lbs
A: Front shoulder raise x 10 with 35 lb plate
B: Decline bench: x 8 135 lbs
seriously though, you need a serious diet re-evaluation. you have 4/7 meals whey-based. 1 of them is egg based, 1 is meat based, and the 7th has no protein. you have virtually no fruits or veggies, nuts or legumes. MORE MEAT, MORE REAL FOOD. stop relying on the whey, you got it dude!
I want you to mix in at least 20-30grams of protein into your oatmeal if your going to have it without protein.
Breakfast is only 3 eggs? No ~ make your breakfast bigger. I haven’t been paying enough attention to your breakfast haha ~ I just have been looking at the main part of your eating briefly.
This diet thing is pathetic and really pisses me off. It is really the one point that I just can not get right. I successfully went from total fat ass to “in shape” but I am no where near where I want to be and still carry too much fat. My workouts, and cardio are finally in order, but this shit is holding me back.
I should be more clear about me diet though, as not all of those meals are that bad.
The shakes are not whey powder. They are carb countdown, cottage cheese, and natural peanut butter.
I do add a scoop of vanilla Metabolic Drive to oatmeal
The chili is filled with kindey beans, peppers, onions, and crushed cashews.
I really need help getting my diet in order though and you guys are 100% right about that. I’m not defending my diet, but I don’t think its as terrible as it looks.
I have PN version 1 (where most of those recipies came from), but have been reluctant to completely follow it because when I add up my daily calories they are well over 3500-4000. My main goal right now is to shed the last bit of my gut, and I feel like that many calories is just way too high.
Is it better to just “let-go” and eat exactly according to PN at 3500-4000 a day? I think I need to make note that other than my workout and cardio, I sit at a desk all day when I’m not traveling., so thats why I think the # is high.
I am willing to put in the work if anyone wants to give me a hand with this. I can post detailed food logs down to the calorie and macro-nutrient level if thats what you guys think I need.
Start taking pictures every 2 weeks already. Hehe don’t over-think things, as far as I’m concerned I think your workouts are finally looking great, your eating and habits have become profoundly better. Just keep up the training. Amp up your workout cardio and include more morning cardio if you like. But you are doing great.
Workout:
Back squats: 1 minute rest between each set.
115lbs x 6 reps
135lbs x 6 reps
165lbs x 6 reps
195lbs x 6 reps
195lbs x 6 reps
195lbs x 6 reps
195lbs x 6 reps
(need to add more weight next)
Super sets:
B1: Leg extension: 10 reps @ 95lbs
B2: Front Squats: 8 reps @ 145lbs
2 minute rest
Leg extension: 10 reps @ 95lbs
B2: Front Squats: 8 reps @ 145lbs
2 minute rest
Leg extension: 10 reps @95lbs
B2: Front Squats: 8 reps @ 145lbs
2 minute rest
Lungers:
3 sets of 90lbs.
100 leg extensions @ 15 lbs (per leg)
Between sets I was cranking out reps with the wrist roller
20 minutes on bike to flush the legs
I have been taking pictures but by the time I resize them and post them you can hardly see a difference. I do notice changes though. I have more separation, and starting to see a lot more veins. One thing I am noticing as I lose the fat off my chest is that my left side is a lot bigger than the right.
As far as the diet I think that I should take BOTH of your pieces of advice. Obviously at this stage there is always room for improvement.
I bought some turkey sausage to start cooking with breakfast, and a tons of veggies that I can eat along with each shake (and other meals for that matter).
However if I am going to add more calories, even though they are from veggies, I am going to have to make my cardio a little harder.
I need the following advice:
John says that when I go too far down on my squat (just a tad below 90, that my lower back start to curl and that I should stop trying to go so low!! I was under the impression that low was the only way to go??
Not sure whatsup with your back by that description. Maybe you should start videotaping your form. But I’d listen to John as he can actually see what is happening. I can’t.
I did some searching on here to find if I could get an article that describes my problem, and I found this: Debunking Exercise Myths - Part 1
At the last little bit of the squat, I thought I was going down further but I was really bending at my lower back. This is at the top of my list to fix!
Back workout for yesterday (missed my post)
8 reps bar + 45lbs
8 reps bar + 55lbs
8 reps bar + 65lbs
8 reps bar + 105 lbs (too heavy)
8 reps bar + 100 lbs
8 reps bar + 100 lbs
8 reps bar + 100 lbs
Supersets:
B1) Heavy shrugs(190 lbs) x 10 reps
B2) Seated rows (bar + 80) x 8 reps
1 minute rest
B1) Heavy shrugs(190 lbs) dumbbells x 10 reps
B2) Seated rows (bar + 80) x 8 reps
1 minute rest
B1) Heavy shrugs(190 lbs) dumbbells x 10 reps
B2) Seated rows (bar + 80) x 8 reps
C) Pulldowns witha rope attatchemnt
bar + 80 x 8 reps
bar + 80 x 8 reps
bar + 80 x 8 reps
100 bent rows biut used a 45 plate weight instead this time.
DAMN!! Bottom of the thrid page! Last week was crazy busy. Had the Managing director from our parent company came over and basically ate up all my extra time.
I did however manage to work in some of the best workouts I have ever had. John showed me “floor presses” which is my new favorite thing to do, and we are also working to build up the bottom of my press as well.
Workout:
Back squats: 1 minute rest between each set.
115lbs x 6 reps
135lbs x 6 reps
165lbs x 6 reps
205lbs x 6 reps
205lbs x 6 reps
205lbs x 6 reps
205lbs x 6 reps
Need to use 205 next week as well
Super sets:
B1: Leg extension: 10 reps @ 100lbs
B2: Front Squats: 8 reps @ 150lbs
2 minute rest
Leg extension: 10 reps @ 100lbs
B2: Front Squats: 8 reps @ 150lbs
2 minute rest
Leg extension: 10 reps @ 100lbs
B2: Front Squats: 8 reps @ 150lbs
2 minute rest
These just felt downright BRUTAL today.
Lunges:
3 sets of 90lbs.
100 leg extensions @ 15 lbs (per leg)
Had a really good leg workout today. Felt like I was gonna puke during the front squats on my last set, but at least I was bustin ass. I need to push the cardio a little harder this week.
I actually gained a pound somehow this week? I am really happy with my progress right now, and its just giving me more motivation to keep going!!
Supersets:
B1) Heavy shrugs(190 lbs) x 10 reps
B2) Seated rows (bar + 90) x 8 reps
1 minute rest
B1) Heavy shrugs(190 lbs) dumbbells x 10 reps
B2) Seated rows (bar + 90) x 8 reps
1 minute rest
B1) Heavy shrugs(190 lbs) dumbbells x 10 reps
B2) Seated rows (bar + 90) x 8 reps
C) Pulldowns witha rope attatchemnt
bar + 90 x 8 reps
bar + 90 x 8 reps
bar + 90 x 8 reps
100 bent rows with 45 plate weight.
Current picture, tried to get some better lighting. Its hard to see the changes because of the low quality, but I can see the difference in high res. I need more forearms and chest!
