Dropshot advised me on the last page to lower the WU reps to 3-5 and believe it or not I listened but for some reason I didn’t apply the advise, I just noticed that. I’m sure I can move a lot more weight if I didn’t use up so much energy warming up. Today I apply, not sure if I just have my head up my ass or why I didn’t take the advice given, sorry DS.
[quote]dday wrote:
Hammer incline
WU- 1px12 2px10 3px5
Working-2p+35x6+3+1=10
Hammer military
WU-1px10 1p+25x8 2px8
Working- 2px8+3+2=13
Dips
Wu-7 8
Working-11-7-7=25???
Hammer Lat pull
WU- 1px10 1p+25x10 2px10
Working-3px12+4+3=19
Rack pull
WU- 135x10 185x8 225x8 275x6
Working- 315x5
[/quote]
Hammer incline
WU- 1px10 2px8 3px5
Working-2p+35x7-4-1=12
Hammer military
WU-1px10 1p+25x8
Working- 2px10-4-3=17
Dips
Working-13-7-9=29
Hammer Lat pull
WU- 2px10 2p+21x8
Working-3p+25x8-3-3=14
Rack pull
WU- 135x10 185x8 225x10 275x8 315x9
Working- 405x7 PR
Most excellent session, beat almost every prior lift and set a rack pull PR, felt like I could have pulled even more but didn’t want to push that hard.
food today
1st meal
3/4 cup grits
2nd meal
10oz steak
3rd meal
12oz milk
protein shake
4th meal
8oz sirloin
.5 oz almonds
5th meal
8oz chicken
1 cup veg
6th meal
8oz sirloin
.5 oz almonds
totals
calories 2981
fat 135g
carbs 137g
protein 296g
the last few days have been pretty simular although I don’t normally eat as much on Thrusday and Friday for what ever reason.
[quote]dday wrote:
B1
EZ curls
WU-50x15 60x10
Working- 90x10-4-4=18
Hammer Curls
WU-25x10 30x8
Working- 35x17
Calf raise
WU-120x12 180x12
Working- 255x12
Prone leg curls
WU-100x15 115x10 130x8
Working- 140x15
Leg Press
WU-2px10 3px10 5px8
Working- 7px4???
WM- 6px12-7-5=24
[/quote]
B1
EZ curls
WU-55x12 75x8
Working- 100x8-4-3=15
Hammer Curls
WU-25x12 25x8
Working- 45x15
Calf raise
WU-120x12 180x12
Working- 255x12
Prone leg curls
WU-105x12 120x8
Working- 140x18
Leg Press
WU-2px12 3px10
Working- 5px8
WM- 7px7-6-5=18
The WM was supposed to be my working set but after hitting 7 I decided to go for it as my WM to see if I could, I missed by 2 but impressed myself. I beat the book again on almost every lift which makes me happy.
Pictures, ah yes…my wife took our camera to work the other day and keeps forgetting to bring it home soon, hopefully tomorrow.
Side
Here is me at 214lbs the lowest weight I was able to make.
Still at it, just don’t get to update this thing as much as I’d like. Just got done with a 2 week cruise. Week one was nothing just took a full week off, I was weak, tired, couldn’t sleep and all my numbers were dropping. Week 2 was DC training only without RPs and WMs just messing around in the gym. This last week was my first full on week back, I’m starting at the high end of the rep range and working my way backward for the most part.
I intend to make it 12 weeks on this next blast and then start to cut weight and finally reach my goal of 200 lean pounds.
B2
BB Curl
WU- 45x10 65x10 85x8
Working- 105x7-2-2=11
Reverse cable curls
WU-55x10 70x8
Working- 85x20 SS
Leg Press calf raise
WU- 3px12 5px12
working- 7px12
RDL
WU- 135x10 185x8
Working-205x12
Nautalaus leg press
WU- 260x10 340x8
Working- 480x10
WM- 400x20 ended up being SS too light
Some exercises were too heavy some too light, it’s a process through the first few weeks of a blast.
A3
DB Incline
WU-45x12 60x10
Working- 70x15-5-Fail=20
Paramount Military press
WU-85x10 130x9
Working-160x12-4-4=20
V bar cable PD
WU- 115x10 130x8
Working-175x7 160x6-4=17
CG pull down
WU-130x10 145x8
Working- 160x9-6-3=18
Chest supported DB row on an incline bench
WU-50x10 70x8
Working-85x6
This was kind of on the fly, trying some new exercises that I haven’t done in a bit. Over all a decent day.
Sitting about 233lbs, feeling fat but thicker too.
13 days since last update, keeping up just like I said I would, I have the paper version so it’s all good. Just adding random notes now. Getting uncomfortable now, grown out my 36’s and most of my 38’s don’t fit very comfortably through the hips, they’re fine around the waist. I’ve been doing my ghetto version of CT’s nutrition plan mainly cause I’m a broke bitch.
1hr prior 75gs protein 30gs waxey maze (shits nasty which is why I use 75gs of whey, to mask the taste)
30min prior Finibar (just one, again cheap)
during Surge Recovery
30min after 50gs whey 25gs of Metabolic Drive (I add this in there because I go to be straight after this shake so no solid meal)
I work nights, lift in the morning after work, go home go to bed so I can see my family in the afternoon, it sucks but it is what it is.
I plan on starting to cut calories back next week by replacing one beef meal with chicken until I start losing weight then level off once I find that point. I’m not going to do much else different with my diet or cardio, right now it’s 2 days a week, once I stop losing from diet I’ll add more cardio.
[quote]dday wrote:
I plan on starting to cut calories back next week by replacing one beef meal with chicken until I start losing weight then level off once I find that point. I’m not going to do much else different with my diet or cardio, right now it’s 2 days a week, once I stop losing from diet I’ll add more cardio.[/quote]
I changed my mind, I’m going to go another month before cutting down (at least) think I’ll go on a protein free for all just to see what happens, may even add in the old quart of milk again.
Today I hit PR’s on all my lifts either weight or reps, some both.
11-22-09 NEW BLAST STARTS (feeling out new lifts)
Hammer Wide grip Bench
1px10 2px10 3px8 4px5
Working- 3p+25x8-4-2=14
DB military press
42.5x10 50x8
Working 65x10-5-3=18
Skull crusher EZ bar
50x10 70x8 90x7
Working 75x14-8-6=28
Hammer lat pull
2px10 3px8
Working 3p+25x6 (dropped down to just 3p)x8-4-3=15
Rack pull midshin (not in a good spot)
135x10x2 185x10 225x8
Working 315x6
Did my B1 at home and didn’t write it down, make shift anyway.
A2
DB bench
55x10 70x10 100x6
Working 85x11-5-3=19
Lifefit lateral raise machine (test lift)
70x10 100x10
Working 170x13-5-5=23
Nautilus tri extension
100x10 120x10
Working 140x13-10-7=30
Paramount lat pull
100x10 160x8
Working 175x8-6-2=16
Lifefit chest supp row middle grip (test lift)
90x10 135x8
Working 165x9
Likely be replaced by T bar rows next round the machine was inuse when I needed it.
B2 11-29-09
BB Curl
45x12 65x10 85x8
Working 105x7-2-2=11 (likely going to dump this next round, regressing)
Reverse grip cable curl
55x10 70x8
Working 85x20 (to light straight setted)
LP calf raise
3px12 5px12 7px12
Working 9px10
RDL
135x10 185x8
Working 205x12
Nautilus leg press
260x10 340x8
Working 480x10
WM-400x16-4=20
Got a few more to add but have to get back to work.