Squat
135x10
185x5
225x3
265x3
Leg Press
10x2 plates
10x4x3 plates
Weighted Sit-Ups
8x4x25#
Weighted Hyperextensions
8x3x25#
Cable Curls
Rope Pushdowns
Machine Curls
Machine Lockouts
Overhead Rope Tricep Extensions
Forearm Work
Rice bucket
Bar things.
8 minutes of treadmill.
Oh yeah, Rock Chalk.
Pax,
BC
Feeling supper fat this morning…
Bench
45x10
95x5
135x3
155x3
Military
75x5x10
DB Row
65x18
90x5
90x12
90x9
Cable Pushdowns
Cable Curls
Overhead Cable Extensions
Curl
DB Overhead Extension
Weird tricep press
Lock-outs
Machine curls
Forearm
Curl
Extension
5 minutes of tread mill
You have a log?!
[quote]csulli wrote:
You have a log?!
[/quote]
Yeah, who knew a fat weak guy would have a log.
Started a 5x5 program today. I’ll hit this for 2-3 months and then evaluate the the results, program and make corrections.
Bench
5x5 - 115 (light)
Press
5x5 - 115 (light)
Death-lift
5x5 - 185 (light) - practiced my clean form so double overhand and pop at the top.
Front Squat
45x5
85x5
135x5 (almost died because I suck)
Back Squat
135x5
185 - 5x5
Arms
I came in today feeling good. My gym put their scale back into the locker room, and since Friday I always weigh myself I decided to jump on and see where I was.
I did a quick fist pump after I saw I was at 263.5#, I’d dropped from 310# to 280# easy, I jumped back up to 3 bills, and dropped to 270 easy, as well. I flat lined, well I’ve recommitted myself to Anabolic Diet. Getting all the calories in everyday is a bitch, but now I can’t really cheat on the diet (at least when it comes to grains/legumes) and my hand is forced to do this diet because of my health.
Pax, Shalom, Peace.
Interesting enough, when you lay on your back and aren’t allowed to eat anything…you lose weight…fast.
In January 2013 I weighed 310
In April 2013 I weighed 280
In July 2013 I weighed 210
Today i weigh 218.
I wish I could say I have a six pack and striations in my quads, but actually I lost a ton of lean. I lost strength. And, I lost my endurance.
Some before stats:
Quads: 31"
Waist: 40"
Arms: 18"
Forearm: 15"
Some now stats:
Quads: 24"
Waist: 34"
Arms: 15"
Forearm: 12.5"
So, goals:
Method: 5/3/1 and hill sprints and muscle memory.
Food: For health reasons I’m sticking with animal protein, fruits and veggies, and healthy fat…and nuts, mostly Brazilian Nuts.
Tonight: Havarti Veal Hatch Chilli Burger w/ Roasted Brussel Sprouts and three pints of milk.
