3/25
start time 12:35
end time: 1:23
weight 197lb
Bench press 200lb 6/6 210lb 4/4/3
one arm row 80lb 3x8
Military press 130lb 5x5
pull up BW 8/6/6
Dips BW+40lbs 8/7/8
No strength at all in the pull ups today…Bench felt good hope to rep 210 for a few more reps next time. Hopfully all these compound lifts will pack on a couple lbs over the next few weeks.
3/27
felt like crap today… didnt want to lift at all but heres what i managed
Squats 3x12 214lb
calf raises bw+40lb 2xf
ab roller 2xf
Not much but its better than nothing.
Well after coming back from my 2 day vacation… everything fell apart. No motivation to train at all, so I didnt all week. Put on at least 4lbs of fat this past week. Diet was about the same as when I was 250lbs, except i atleast played basketball when I was fat.
Anyways… the temp is on the rise and with that said hopfully my BF% will be falling. Cal intake of 4k cal a day last week to hopfully around 1800-2k cal. Started some HOT-ROX Extreme today and have already realized its going to be VERY important in reaching my goals. Actually feel awake and alert before noon, which hasn’t happened in a week+
Need to lift today, havent decided what it’ll be but ill post when im done.
start weight- weight 201 lbs
HARDWORK=RESULTS<—Looking at this and thinking what I did last week, makes me SICK.
Havent been able to get on the computer but, diet hasnt been that great going to try to tighten it up. Heres what training looked like last week.
mon
deadlift 328lb-6/6/6
bench 210lb-5/5/5 200lb-5/5
1 arm row 100lb-5/5/5/5
chin up bw-8/6
dip bw-15/15
wed-
exsplosive squats 120-5 170-10
squats 214-5 258lb- 4/4/4/4/4
walking lunges 50lbs 30 steps
1leg calf raises 75lb 15/15
explosive switching lunges 25lb-10/8
Fri
Bench 210lb-5/5/4 200lb 3/3
1 arm row 100lb 6/6/6/6
pull up bw 8/6
dip + 40lb 10/8
Sunday
Squats 120lb-15/15
Lunges 120lb 8/8
Plyometric leg work
Abs
PS I wish i could order some of the new Biotest sleep product…dreams oh well gona go lift here in about an hour, should post what it looked like after.
4/14
start time 11:15-12:10
weight 197
Bench 220lb-3/3/3 210lb-3/3/3
Bent row 190lb 6x3
Military press 130lb 5x5
Pull up BW+20 5 BW 9/8
BB Curl 70lb 12/8
Tried New pre work out NO product(know there not big here but they help me get going.) Its called Black Powder and it gave me a good boost and tons of energy but no jitters.
Also I have no spotter so benching is quite dangerous and im a tad nervous to do heavy benching. 220 is the most ive ever tried on the bench and i did for 3 sets of 3 so I geuss I cant complain.dream goal easily lift 225 for reps and max of 350+. After reading some of CT’s new article today I think im gona add in some isometric work to my next Work out.
List of Current Supps:
HOT-ROX
Animal Pak Multivitamins
Black Powder(N.O.)
Beta-7
Creatine
Surge(pre/post)
bcaa (during)
Grow! Whey
Flameout
Powder Drive* replaces black powder on some workouts.
Z-Force(zma+trib+couple other things)
Extra vit C and B Vitamins.
Melatonin b4 bed a few nights a week.
Hey dude, nice progress! You definitly built some muscle, and lost some fat.
Have you been using the Power Drive before you workout? Do you like it? I’ve been using it. It was pretty awesome the first few times. I think I built up a tolerance to it, though. 
I noticed it really does work better if you take it on an empty stomach, too. I don’t think it had much of a performance impact, but whatever.
[quote]goochadamg wrote:
Hey dude, nice progress! You definitly built some muscle, and lost some fat.[/quote]
Thanks, now that summer is around the corner hopfully some of that new muscle will be popin’ out by the time i get down to 175-180. Still around 195 as of now.
[quote]
Have you been using the Power Drive before you workout? Do you like it? I’ve been using it. It was pretty awesome the first few times. I think I built up a tolerance to it, though. I noticed it really does work better if you take it on an empty stomach, too. I don’t think it had much of a performance impact, but whatever. [/quote]
I’ve used it a handfull of times(pre wo) and have liked it. My focus is great during the WO’s i use it. Nice change of pace from my high energy just go crazy-black powder.
Hopfully I wont build up a tolerance, most I use it ever is 3 times a week.
4/16
12:00-12:50
weight: forgot to weigh, will get tommorow
Squats 214-8 258-6 288-5 298- 3/3/3
lunges 120lb 2x20steps
1 leg calf raises bw+65 15/15
ab roll 30/25
Was nice outside so i threw the bar on the back and went out in the sideyard to get my walking lunges in. There is a slight grade to the yard and coming back up the small grade is a huge increase in difficulty. I damn near died on the second set… reps 15-20 I looked like i was about to die and there was no tempo.
Pre wo-black powder/1scoop whey/1scoop Surge/animal pak/b12/beta7
during:10 bcaa pills + G2
post- 2 scoop Surge/1 scoop whey
A year ago I dont think i ever squated over 180lb now im up around 300… it is a good feeling.
HARDWORK=RESULTS
4/18
weight 196
time 2:07-3:06
Bench 120lb-8 170lb-5 224lb-3/3/3 214lb-3/3/3
Bent Row 190lb- 3 200lb-3/3 190lb-3/3/3
Military Press 130lb-5/5
Dip bw +40 10/8 BW-13
pull up(hands away) Bw- 8
(hands twords) bw+20-5 bw-5
curls- 70lb 10/6
Did some iso holds with my chin above the chin up bar.
Also did some iso holds in differnet positions of the curl.
Pre-Black powder/1 scoop Surge
during-9bcaa pills and a G2
post-2scoop Surge 1 scoop whey 5g creatine.
Bench is getting stronger and stronger every time i lift…
4-20
10:45-11:30
weight 198
Deadlift-170lb-10 258lb-6 288lb-5 328lb-4x6
plyometrics:
1 step max jumps 5
explosive switching lunges 20 (10 per leg)
quick jumps(hops) 20
depth drops 6
repeat
only did circuit 2 times
Ab roller 25, 20
Pre wo-Black powder+1 scoop Surge
during- 9 BCAA pills+g2
post-2 scoop Surge+5g creatine
This is truly going to be a challenge, I want to work on pushing my vert up without damaging my kness/ankles. I’ve had problems with both in the past but that had something with being obese and playing basketball everyday.
Diet has been good except for most important time when losing weight, late at night. I know if i could keep my late night munchin under control my results would skyrocket. Easier said than done… but after saying that…
HARDWORK=RESULTS
4/21
10:00-11:05
Bench 170lb-5 224lb 3/3/3/3 214lb-3/3
One arm row 100lb 3x10
Chest flies 30lb dbs 1x12
Hammer curls 30lb dbs 10/10/7
Pull up bw 10/8
dip bw 15/14\
pre- black powder 1 scoop Surge
during- g2 + 10 bcaa
post: 2 scoop Surge 1 scoop Grow! Whey
Weighed myself this morning at 196lb down 5 lbs in 2 weeks, respectable I geuss, considering diet hasnt been perfect and I do little cardio.
Yesterday I did about an hour and 1/2 of some PHYSICAL gardening. I dug out part of my grandmas front yard and filled it up with plants. I looked at it as some cardio and just tried to keep a fast pace while digging. Now today… i am sore from gardening =(
Gona go get rdy to lift will post what the leg routine looked like today when i complete it.
4-23
weight 196
12:05-1:00
Squats 170-10 258-6 278-5 298-3,3 170-15 190-15,15
iso 1/2 squat 190lb- 20 sec hold
1 leg calf raises +50 lb 17,15
ab roller 30,20
pre-Power Drive 1 scoop Surge
during-g2+9 bcaa
post-2 scoop Surge 1 scoop whey
Just didnt have the strength to do the heavy squats today. Did as many as I felt safe doing then dropped weight and went for reps.
4/25
weight 195.5
10:15am-10:55
Bench 170-5 224-3/3 felt a lil pain in my right pec so cut the bench short.
One arm row 110lb 3x8
BB curls 70lb 10/10/8
Pull up BW 7/6
Dip BW 16/15/((5:with tempo of 61*1))
Hope the pain in my pec isnt anything serious, doesnt hurt except for when I bench.
Also took my normal supps peri workout
Keeping a food log today so I can actually be accountable for what I eat. (hopfully i can remember to write down everything). Skipped lifting yesterday, only had like 5 hours of sleep and felt like shit all day. Spent the day laying on the floor watching the wizzards suck, and the spurs foul shaq. Gona go take some black powder and set up the gym(garage). Be back to post later.
4/28
weight 194.5
11:30-12:15
BAD WORKOUT
Bench 120- 10 170-6 224 3,2Pec definitely not 100% 170-10,10,6
Deadlift 258-5 298-5 328-7/7/7felt very sick
Pull up BW-8
dip BW+44lb-8
Couldnt do anything the way I wanted today. Felt like vomiting whole second half of workout. Looks like I wont be benching heavy for a week or two. Thought I was ok but on second set of 224 on bench felt pain and could barely get the bar up on second rep. Felt no pain at 170lb so did some higher rep sets.
Will post food log for today this evening hopfully.
HARDWORK=RESULTS
10am 2 HOT-ROX
10:15 2 omeg3 eggs/large apple/glass milk
11:15 black powder+animal pak vitamins
11:30 1 scoop Surge 1 scoop whey
12:00 9 bcaa+g2 gatorade
12:30pm 2scoop Surge 1 scoop whey
1:15 apple
2pm salmon +salad
4pm 2 HOT-ROX
5:30 cheese stick + 2 fiber tabs
6:45 2 cheese burgers(extra lean beef) 1 potatoe roll
8pm Caesin shake+Flameout
10pm ZMA+melatonin 9bed time)
4-30
195.5
11:20am-12:00
Squats 170-10/20 200lb-15 200lb(wide stance) tempo 6-2-1 for 6 reps… then i began to see spots.
Seated DB press 50lb DB’s 8/7/5
1 leg calf raises bw+50lb 17/15
ab roller 30/20
1arm 21’s 20lb BB 1set per arm.
Pretty weak workout if i may say so myself. My hip flexors still hurt when i go deep into my squats. I’ve thought my diet the last few days has been solid and I’ve also been doing lots of yard work(physical activity which i usualy never do)and taking my supps on schedule yet my weight has gone up. My body confuses me sometimes but im not gona let it bother me ill just keep doing what im doing and if i dont lose some weight in the next week or 2 ill have to change somethings around.
[quote]jdarkraget wrote:
6:45 2 cheese burgers(extra lean beef) 1 potatoe roll[/quote]
This is probably what bumped your weight up. You gave you body a bunch of carbs late in the day, unless you skipped the buns, so its likely that you didn’t burn them off completely. Try having your carb heavy meals earlier in the day, and keeping your evening intake lighter, and you should see better results.