10/7
190lb
Decline DB bench 75’s 12,12,11
Decline flys 40’s 3x10
Seated db press 40’s 3x12
Dips- bw+30- 12,10 bw-13
Front raises 15’s- 12,10
Tricep Press down 110-12 100-13,12
pre-2g ribose+5g creainte + 2g BA + 3gAAKG
during-10g bcaa+leukix
post-1scoop hydro + 1scoop isolate + 5g creatine + 2g ribose +2g BA+10g glycine +15g glutamine
*Felt weak today and dropped some of the weights and went for higher reps but just wasnt in the groove today.
TRIED to go for some PWO cardio and failed. Walked around the pond by my house … once and my calf started to cramp. Luckily it didnt cramp up too bad.
(*thinks back to basketball days laying on court grunting in pain as i watched my muscle contract like i had never seen it)
10/8
190lb
Did some weighted decline sit ups and hanging leg raises with exsplosive switching lunges inbetween sets.
After that I did 20mins HIIT(sprinting) outside in the nice weather.
Holy smokes do I need to find a basketball court and start playing again. I have NO lungs. I really need to make myself do more sprinting.
On a positive note I have added about 6-7in to my vert Since startin the log up with minimal plyo’s.
Off to do some stretching and play some madden.
10/9
190
11:40-12:45
Deadlift 220-5 314-3 374-2 399-4,3,3 314-8
Walking lunges 140-9,8
(ss)Sissy squats 40’s-2x12
(ss)RDLs 270- 2x8
calf raises- negative…the sprinting has been working them enough lately.
10/10
191
1:10-2:10
Decline db bench 100’s 7,7,5
Rack chins bw-14,12,12
Dips- bw+30 14,13
1 arm row 100lb- 10,10
Ez bar curls 65-15,10,10
Bent over laterals 25’s 3x10
My back is good in sore today(11th)No planned lifting for today. 1 more week of low carbin and hopfully will drop below 190. I’ve decided im not going to attain the level of leaness that I want to right now. Will take pics before i start to bulk again see if there is improvement. The urge to smash carbs and lift twice a day is starting to look better and better.
10/12
190(today is carb up day)
12-1pm
Box squats 170-3 220-3 270-3 330-10 340-10,7
RDLs 310- 3x6
just wasnt feelin it after those two lifts and finished by doing some HIIT sprints.
10/13
191
Sumo deadlifts- 170-5 220-3 290-3 340-6,8,8
Close grip chins bw+30 7,6 bw-9,7
(ss)bent row 180 2x8(low back was fried by then)
(ss)Seated cable row 160 3x15
DB curls 40’s 6,4
Did a few db curl variation circuit style to get a mad pump, good workout.
10/14
190.5
2:30-3:30
Incline db press 50’s-8 70’s-8
Decline db presses 100’s-7,6
Decline flys 30’s 3x15
Military press 140-6,5 120-10
(ss)Dip BW- 1,1,1*all super slow 40sec+ each rep
(ss)Tricep pressdown 110-12,8 90-11
lateral Raises 15’s 2x10
Those super slow dips before my tricep Press downs LIT my triceps up like never before… weight refuses to drop below 190
Making killer progrees man. Keep it up.
[quote]WhiteFlash wrote:
Making killer progrees man. Keep it up.[/quote]
Thanks for the encouragement.
10/15
Today was planned ab day but I decided to add my HIIT in with my abs.
A)Farmers walk 120lb db’s 3xf
B)decline weighted(10lb) sit ups 3x12
C)1 arm raised(20lb db) reverse lunges 3x10(per leg)
D)Ab roller 3xf
rested about 15 sec between exercises and 1min at end of circuit.(aprox)
Walking with 240 pounds … will INCREASE your heartrate like a mofo. After that the lunges damn near killed me.
10/16
191.5 (diet crashed and burned last night)
11:35-12:35
Deadlift 170-5 220-3 314-3 374-3 414-5,4,3(touch and go)
Walking lunges 140lb-9,8
Sissy squat 50lb 2x10 bw-15
Those three lifts took me an hour to complete… sad.
Didnt do my leg curls do to the fact that my hams or SORE like a mofo. This whole dieting to lose fat is a bitch… close to going back to bulk mode.
189.5 lbs as of this morning (good news)
I need to win the lottery…Need to buy more weights/food/supps…AFTER I pay to get my car fixed.(bad news)
[photo]18042[/photo]
189.5 looking better
In a few weeks i plan to post my transformation pics from the begining of my log untill now, the difference is INSANE already. If i can just get a little leaner my muscles will really pop out. ENOUGH!
todays workout.
7/17
decline db bench 100lb 5,6 flat-6
rack chins bw-15,15,10
cable row 160- 3x20
bent over laterals 25’s-10
tricep pd 110 3x15
db preacher 25’s 13c,17w,14c
10/18
weight:188.5
I think the addition of papaya enzyme and cinnamon has gave me a little boost. I have noticed less gas for sure. CANT wait to carb up tommorow.
Still not sure what ima do today, wanted to run sprints but i dont know if the weather is going to cooperate.
RANT:
I officially HATE Raleigh. My whole family moved down here do to the cheaper housing… everyone thought It was a good plan. I’ve been here a year and pretty much have had nothing but the worst luck and bad news come my way. If it wasnt for lifting id probably be in jail because I would have snapped by now.
-My mother was diagnosed with breast cancer.(first week here)
-My best friends father passed.
-My Grandma who I care for has had two knee surgeries…not to mention the huge staff infection from the second surgery. To top it off the countless procedures shes had done on her back. (caring for the woman who helped raise you and watching as she slowly goes down hill is a horrible feeling.)
-Got offered $17 an hour before i quit my job in VA…moved here, got turned down from 5 different jobs.(all of which would of made far less money)
-I’ve had to replace 5 tires on my car in one year…FUCK
-20 years in virginia I observed very little crime. 1 year here 2 of my uncles houses were broken into, my aunt’s house as well.
-My girlfriends car was broken into.
-My moms gas was stolen while her car was on her driveway.
-My 6yo(1st grade) brother said a kid at school told him he was going to “kick his ass” just last week.
-I tried to play basketball today(sunday 11am)… was there 3 minutes before I had 2 different drug dealers try to sell to me.
…and to think this is only part of the list.
/end rant
Don’t have any friends down here so I type my bitching out.
10/20
189.5
9:45-10:47
Power cleans- 70-3 120-3 170-3 210-2,2 190-3,3
Close grip chins Bw+30lb 9,8 bw- 12,12
(ss)bent row 180 9,8,6
(ss)seated cable row 160-22c 18w 15m
db curls 30’s 9,8+3
10/21
192
Flat bench 120-5 170-5 220-5 270-1 240-6,5 220-6
Decline flys 40’s 3x10
Seated arnoled press 60’s-7
(standing)- 50’s 8,7
Decline bench pullover/nose breaker- 65-12 85-10,9
power lat raises 20’s 3x10
Tricep press down 90-12,15,12
Diet has come to an end, only lost 9 lbs not the happiest…but I need my carbs to keep my progress going in the weight room. I can cut down next summer after i slap on like 10 lbs more of muscle.
Update pics coming soon.
10/24
192
Decline DB bench 70’s-5 100’s-5,6,5
Rack chins bw- 15,13,12
Preacher curls 75-12 standing-13
bent over laterals 20’s 13,12,12
DB curls 20’s-20,15+6
Decent workout… was lacking energy.
Update pics!
aprox 8 months apart
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