Bunny,
Nice log over the last few days.
The supersets and drop sets should really help with the fat loss that you are looking for. As DZ mentioned, some of the weight that you are lifting (especially in a superset) is very impressive.
Keep up the great work and I am looking forward to progress photos. Maybe you can take a few pics in the blue velour bunny suit.
DZ said it best…Not only am I speechless when I read your workout, I’m tired and sore!
Eh. He’s doing okay for a slacker.
A slacker with a high work capacity and demonstrably maniacal work ethic.
GO BUNNY!
[quote]skidmark wrote:
GO BUNNY![/quote]
Now something about that just doesn’t sound right… How about GO BIG B! No that sounds like Big Bird and I don’t think we want to go there…
Hmmm. We need to think on this for a while.
Hehehehehe Nice going Bunny! (As usual)
Great work, Bunny.
Hmmm… Bun-zilla perhaps?
[quote]bunny7568 wrote:
Hmmm… Bun-zilla perhaps?[/quote]
LMFAO…Good one Bun…go go Bun-zilla.
Great avatar, Bunzilla
Hey guys… hope this new update finds you all in good health and spirits!!
Thanks for following along with my training log, and giving me encouragement.
My wife actually got bent out of shape 2 days ago. One of her girlfriends came over to the house, and commented that “I was really looking good” and that I was “getting jacked”… whilst eyeing me up and down as I stood in the kitchen while I was eating a can of water packed tuna.
She hasn’t acted jealous (of another female) in about 10 years I think.
I felt dirty, like a common a piece of meat… lol…
Freakin’ hot here today… 33 degrees celsius in my backyard as I right this. I think that is like 96f degrees for my American buds… my igloo is starting to melt!
The “humidex” (according to the news) is 38 degrees celsius… so double that… and add 30… will give you approx. Farenheit temp.
I love the heat (even the humidity), I just like to get acclimatized first. 2 weeks ago we had snow on the ground, yesterday it was 20 degrees celsius… and a day later, this.
So, I was off June 4th and 5th… although I was supposed to work out yesterday. A couple of friends and I ended up on a patio after work for a “quick” beer… and you can guess what happened.
3 hours and many beer later, coupled with 4-5 unanswered voice messages on my c-phone from the lovely bride… I had a decision to make. Go train and end up divorced, or go home.
So… I am gonna miss her, she was a… just kidding!
My diet plan was off the charts yesterday… wings, beer etc., so I am not going to post it. As Skidmark would say… FEH!!!
So, had to punish myself today. Had an awesome workout and have eaten really clean all day.
Funny, as the weather gets nicer my discipline wavers.
I am going to do my measurements and progress photos on Sunday, give me a chance to lose some of this carb bloating… FEH!
I like that word… it’s like a Canadian “EH” hybrid with F@#$&… FEH…Eh?
I still have a couple of meals to go for today, but here are my stats thus far…
Calories Eaten Today
grams cals %total
Total: 1601
Fat: 82 739 47%
Sat: 35 316 20%
Poly: 3 29 2%
Mono: 34 304 20%
Carbs: 27 107 7%
Fiber: 0 0 0%
Protein: 179 715 46%
Alcohol: 0 0 0%
The weights are actually sweating in the heat… far out! Or, perhaps they are scared, ‘cuz they see me comin’…lol!
SHOULDERS/ BICEPS/ ABS
Standing Barbell Press
135x13
155x9
175x5
195x3- immediate drop set 135x8
shoulder feels o.k. 
Dumbell Seated Press
45x20 (too light!)
55x20 (too $#@ light!)
75x11
90x6
Dumbell Side Raise
25x15
35x10
40x8
45x5- immediate drop set 20x6 (good burn!)
Dumbell Rear Raise
25x10
30x10
35x7
40x6- immediate drop set 20x4
awesome pump in side and rear delts!!
Dumbell Shrugs
90x11
100x10
120x8
130x6
140x6
wore straps for this last set :(, grip was slipping @130 near end… something I will have to start working on too I guess
Barbell Curls
100x11
120x6
130x5
140x4
150x3- immediate drop set 100x7
I know the reps are low, but these were done very strict, lowering weight very slowly
Dumbell Curls (standing)
40x9
45x7
50x5
55x5
Preacher Dumbell Curls
30x9
35x6
40x5
45x4
At this point in the workout I am completely soaked through my pants, shirt shoes… everything, and I feel like my biceps are going to explode… COOL!
Standing Double Bicep Cable Curl (like a front double bi pose/ curl)
35x12
40x8
50x9
60x5
Rope Cable Ab Crunch, Reverse Crunch (on slant board) and “Planks” all done as a Tri-set (no rest between sets) for 3 sets to failure on all exercises.
Side Crunches (on hyperextension bench) with medicine ball twists… 3 sets to failure.
Then, seeing as I have a grip like a Sally, I did some “grip hangs” with my bodyweight only. Yep… my grip officially sucks.
Hopefully I will not be hanging off any bridges or window ledges at great heights, holding on for dear life. And if I am, they have about 20-30 seconds to save my sorry ass before I make a big mess on the pavement below. Then I would be Bun-pizza.
Tomorrow is Quads and Calves… and if it is supposed to be this hot again, I will be in the gym early morning…
Stay tuned, don’t you dare touch that dial!
OK… just looked at “youtube” for the foam roller exercises/ myo fascial release.
How many of you guys use this thing… and does it really work?
Opinions differ. It’s a good self massage certainly. Some folks get nothing from it or think it over-rated. Others swear by it.
Given the a piece of foam costs about 10-15 bucks, I’d just give it a try and see if it helps.
I haven’t used mine for quite a while and I don’t seem worse off for it.
[quote]bunny7568 wrote:
OK… just looked at “youtube” for the foam roller exercises/ myo fascial release.
How many of you guys use this thing… and does it really work?[/quote]
I just started and it seems to offer me some relief for my mid/upper back ache. I think when I do legs/glutes it will be more effective. So for the investment, it’s worth it if you can spend a half an hour to use it.
[quote]bunny7568 wrote:
OK… just looked at “youtube” for the foam roller exercises/ myo fascial release.
How many of you guys use this thing… and does it really work?[/quote]
Yes it does. I have a foam roller I bought from Target. But have used those fun noodles that just cost a couple of bucks. (Largest one you can find.)
There are also techniques using 1 or more tennis balls. I was very stiff in my upper traps, so held a tennis ball against it, and pressed against a door jam. Painful as hell, but after I was done the stiffness was gone.
Similar effects to a shoulder problem I have been having for a couple of years.
If a person is not having benefits, they probably don’t have any problems that it can help, or they are doing it wrong. For my shoulder I had to put my arm into the exact right position, and then a few other positions. It seems to be very position specific.
Still it is the poor mans Active Release Technique. (There are things some massage therapists and physical therapists do that are similar to ART, and I know they work, but am not convinced they are better then ART.)
Still hot as a witch’s tit up here… hit the gym nice and early before it gets too crazy. Yahoo… leg day!!
QUADS AND CALVES
Barbell Squat
135xlots
225x10
315x8 (slow and deep)
405x3 (slow and deep
405x3
315x6- no rest drop sets 225x10- drop set 135xlots to failure… sucking wind now babey!!
Leg Press
450x15
540x10
630x7
720x5
810x3
Hack Squat
180x9
180x9
270x6
270x6
Walking Lunges (length of gym and return =1)
3 sets to failure
Seated Calf Raise
90xlots
135x12
180x8
225x7
Donkey Calf Raise
270xlots
360xlots
450xlots
450xlots
**did not count, used rest pause, partials, negatives, everything I could think of. I don’t want calfs… I want cows dammit!!
Good training today… even had people watching me squat. I don’t know if that is good… or bad. Not too many people squat over 4 plates in my gym.
I got beer in the fridge, steak on the BBQ right now, and egg whites on the stove… gotta eat… have a good one!
Second what the Mage said.
Great session, Bunny. I would love to see what you do when focused on a powerlifting meet. Those drop sets look brutal.
So, I have been going through my training log trying to determine what my max. lifts are for bench, squat and deadlift.
I have not been posting any PR’s during these sessions, as I am still trying to find out my limitations… but I think I have almost got it nailed down.
So, with that being said, should I continue to try and better my PR’s while trying to lose fat, or should I put the PR’s on the back burner aqnd continue to try and look good nekked (if possible)?
I think my PR’s may go up for a bit anyway, as I get stronger for a while until I plateau.
So… here are my goals. In the next year, I would like to attain these. Let me know if you think I have a snowballs chance in hell…
BENCH PRESS- 400 LBS (PR currently 315)
DEADLIFT- 600 LBS (PR currently 475)
SQUAT- 600 LBS (PR currently 455)
These PR’s are also after (last set) or during a regular training session. I have not gone into the gym and done my own little PL meet… although, the idea is interesting- going max on all 3 in one workout. I may try this… for giggles and shits.
[quote]bunny7568 wrote:
So, I have been going through my training log trying to determine what my max. lifts are for bench, squat and deadlift.
I have not been posting any PR’s during these sessions, as I am still trying to find out my limitations… but I think I have almost got it nailed down.
So, with that being said, should I continue to try and better my PR’s while trying to lose fat, or should I put the PR’s on the back burner aqnd continue to try and look good nekked (if possible)?
I think my PR’s may go up for a bit anyway, as I get stronger for a while until I plateau.
So… here are my goals. In the next year, I would like to attain these. Let me know if you think I have a snowballs chance in hell…
BENCH PRESS- 400 LBS (PR currently 315)
DEADLIFT- 600 LBS (PR currently 475)
SQUAT- 600 LBS (PR currently 455)
These PR’s are also after (last set) or during a regular training session. I have not gone into the gym and done my own little PL meet… although, the idea is interesting- going max on all 3 in one workout. I may try this… for giggles and shits. [/quote]
With your natural ability and some reorganization of your training I think those goals are very reachable for you. Especially if you have a training partner running at your level or a little (or a lot) above.
[quote]bunny7568 wrote:
So, I have been going through my training log trying to determine what my max. lifts are for bench, squat and deadlift.
I have not been posting any PR’s during these sessions, as I am still trying to find out my limitations… but I think I have almost got it nailed down.
So, with that being said, should I continue to try and better my PR’s while trying to lose fat, or should I put the PR’s on the back burner aqnd continue to try and look good nekked (if possible)?
I think my PR’s may go up for a bit anyway, as I get stronger for a while until I plateau.
So… here are my goals. In the next year, I would like to attain these. Let me know if you think I have a snowballs chance in hell…
BENCH PRESS- 400 LBS (PR currently 315)
DEADLIFT- 600 LBS (PR currently 475)
SQUAT- 600 LBS (PR currently 455)
These PR’s are also after (last set) or during a regular training session. I have not gone into the gym and done my own little PL meet… although, the idea is interesting- going max on all 3 in one workout. I may try this… for giggles and shits. [/quote]
Bun-zilla - with the way you throw weights around any program you go for will result in body recomposition/weight loss ASSUMING the nutrition is right. I’d say go for your strength goals and keep a clean diet (mostly - by the way, How was the BBQ and beers? LOL)
Oh yeah, just don’t let gojira see your avatar.
[quote]bunny7568 wrote:
So, with that being said, should I continue to try and better my PR’s while trying to lose fat, or should I put the PR’s on the back burner aqnd continue to try and look good nekked (if possible)?
[/quote]
How can getting better PRs and losing fat not make you look better (and no, we can do without seeing you nekked – post that over at the other board) 
Progress looks really good. If you do your own PL, let us know how it goes.