[quote]bugeishaAD wrote:
DUDE YOU LOOK AWESOME.
i hope you die.
no srsly though, workouts looking awesome. 185x7 no back support seated military? wtf[/quote]
haha thanks Bug.
That is the leanest deat I have ever seen
[quote]xdsho wrote:
That is the leanest deat I have ever seen[/quote]
x2
awesome progress dude, I am working with Shelby at the min too - zero carb and fasted cardio is killin me right now!
[quote]Adam-F wrote:
awesome progress dude, I am working with Shelby at the min too - zero carb and fasted cardio is killin me right now! [/quote]
Thanks Adam. Cool stuff, Shelby is the man.
I try to look at the low carb/only incidentals carbs as a challenge! Hit PRs despite it all!
60 min fasted cardio
and latttttter
Upper Body (Shoulders, Biceps and Triceps)
Standing Press
bar x 5
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
A1
Partial DB Lateral Raise (cheater style)
60 x 30
60 x 20
A2
Rear Delt DB Swings (JM Style)
60 x 30
40 x 30, 15 x 30 (10 reps strict with 5 count pauses on top and then 20 reps cheeeeeeeeeetin’)
B1
Wide Grip Strict Press
95 x 8
95 x 8
95 x 7
B2
Narrow/Regular Grip Strict Press
95 x 8
95 x 8
95 x 8
B3
Push Press Regular Grip
95 x 8
95 x 7
95 x 5 (smoked)
B4
Face Pulls
80 x 20 x 4 sets
C1
Alternating DB Curl (6 count negatives)
40 x 6
50 x 6 x 3 sets
60 x 6
C2
Lying Deadstop DB Extensions
40 x 8 x 4
40 x 6 (???LOL???)
D1
Palms up DB Curl Constant Tension
30 x 8 x 4 Sets
D2
Rope Tricep Pushdowns
130 x 8
100 x 8 x 2
70 x 10 (double pump extension)
E1
DB Concentration Curl Alternate hands until 100 reps reached
20 x 100 reps
E2
Elite Monster Mini Pressdowns x 100 reps
F1
Med Ball Front Raise
Different Size Balls x 20 reps each ball x 120 total reps
F2
Med Ball Presses
Different Size balls x 20 reps each ball x 120 total reps
Good workout. Pump city.
A long workout ^^
[quote]deat wrote:
I try to look at the low carb/only incidentals carbs as a challenge! Hit PRs despite it all![/quote]
True - I am still hitting it hard, 4 days per week…I am down to protein/ fat and just protein days at the minute!! I have the worlds worst metabolism.
All character building in the end though.
Great work Deat, physique is really sharpening up.
[quote]XanderBuilt wrote:
Great work Deat, physique is really sharpening up.[/quote]
Thanks XanderBuilt!
60 min of fasted non-panting cardio in the 6oclock timefray-mah
laterrr
Lower Body Trenning
HS Iso lateral leg ext
15 x 20
35 x 22
35 x 15
35 x 8
Avenger Leg Press
525 x 12, 435 x 8, 350 x 12 (smoked)
A1
BB Back Squat High Bar to an 1" below //
225 x 10
275 x 9
225 x 10
A2
Super High Step Ups Hittin’ that full ROM
BW x 7 each leg x 5 sets
B1
Speedy Conv Deadlifts
135 x 5
225 x 5
275 x 5
315 x 5
275 x 5
B2
Super High Step Ups Part II
BW x 5 x 5 sets
C1
TUT Bottom Half Squats
135 x 20
Outside for PROWLER Jump Rope dim-o-nation 4 rounds of errythang
D1
Prowler Push 40 yards Low
D2
Prowler Push 40 yards High
D3
Jump Rope 60 jumps as fast as possible
D4
Plank 30 seconds on elbows, 30 seconds Pushup position
D5
V-ups x 10
Good workout. Feeling strong like bull.
I looked at my log and remembered that I did legs on wednesday?
I don’t need no stinking carbs. LOL
While you say that I’m sitting on T-Nation waiting for my 2 cups oats/2 scoops whey to heat up in the microwave!
I love carbs, but I’m kinda the same as you. Whenever i’m dieting I bitch slap the diet. I make food my BITCH and look at it as a challenge. I even did the V-Diet once upon a time, and after that pretty much anything is a cakewalk. Great work. I noticed you’re doing higher rep stuff a lot. Is that to burn more fat, or are you just a higher rep guy?
I ask b/c you could probably be one hell of a PLer or at least hit some monster singles, doubles, tripsles, etc…
[quote]hlss09 wrote:
While you say that I’m sitting on T-Nation waiting for my 2 cups oats/2 scoops whey to heat up in the microwave!
I love carbs, but I’m kinda the same as you. Whenever i’m dieting I bitch slap the diet. I make food my BITCH and look at it as a challenge. I even did the V-Diet once upon a time, and after that pretty much anything is a cakewalk. Great work. I noticed you’re doing higher rep stuff a lot. Is that to burn more fat, or are you just a higher rep guy?
I ask b/c you could probably be one hell of a PLer or at least hit some monster singles, doubles, tripsles, etc…[/quote]
Thanks for the kind words. It would be pretty baller to do a PL meet. A strongman comp would be just as much fun!
It looks like your gains are coming along nicely!
Prolly 95% of my sets are in the 5-12 range. I will do some lower rep stuff (1-4) on major multijoint bb movements. Sometime # of reps can be a bit deceptive, considering ROM and rep speed ect.
On a few exercises I’ve got some limiting factors that dictate I do higher reps or utilize some type of intensity technique (i.e. strict alternating DB curls, strength is there for >80lbs x 10 reps, but my right wrist in the fully supinated position starts acting up, lat pulldown machine similar deal, dips back at bw 275 +90 lbs made my collar bones feel like they were going to snap in half).
I feel ya! Good work up in here.
Upper body
Bench
45 x 20 x 3 sets
135 x 8 wide x 8 close x 8 regular
225 x 5 wide x 5 close x 5 regular
275 x 5 wide
295 x 4 wide
225 x 8 wide x 8 close x 5 regular
A1
Inlcine Smith
1.5pps x 20
1.5pps x 10 x 2 sets
A2
Cable Fly
60 x 10
50 x 10 x 2
A3
Pushups
BW x 10 x 3 sets
B1
Deadstop DB rows
100 x 10 x 4 sets
B2
BB Shrugs 2-count hold
225 x 12
275 x 12
225 x 12 x 2 sets
B3
Chest Supported DB rows 2-count pause scap retration
60 x 15 x 3
60 x 14
C1
Kayak Rows
110 x 20 x 4 sets
C2
Cable Pulldown 5-counts in fully contracted position
180 x 5
160 x 5
140 x 5 x 2
D1
DB Snatch
20 x 2
25 x 2
30 x 2
35 x 2
40 x 2
45 x 2
D2
DB Shrug 2-count hold
100 x 10
95 x 10
90 x 10
85 x 10
80 x 10
75 x 10
Good workout.
Lower body
A1
High bar squats (not quite ATG)
bar x 10
135 x 10
225 x 4
245 x 4
275 x 4
295 x 4
315 x 4
295 x 4
225 x 10 constant tension bottom 3/4s
A2
DB Vertical Jumps
10 x 2
15 x 2
20 x 2 x 5 sets
B1
Leg Press doubled average and light bands monster mini short band
5.5pps x 7
5pps x 5
4pps x 10
3pps x 10 x 4 sets
B2
SDL/RDL DB
100 x 10 x 5 sets
C1
Leg Press Calf Raise
5pps x 10
4pps x 12
3pps x 15
3pps x 10
D1 Prowler push 40 yards low handles x 5 sets
D2 Prowler push 40 yards high handles x 5 sets
D3 Rope Skipping 60 skips x 5 sets
minimal rest in between sets. nice workout.
nice work deat.
how do you find the prowler work whilst being on zero carb? I have a prowler but am avoiding using it for now - what with all the s/s fasted stuff in the am…
[quote]Adam-F wrote:
nice work deat.
how do you find the prowler work whilst being on zero carb? I have a prowler but am avoiding using it for now - what with all the s/s fasted stuff in the am…[/quote]
I’ve been doing some prowler work directly before or after lifting and I usually don’t get too crazy (sesssions less than 20 min and I don’t go balls out intensity).