6/29
deadlift-
135x3
185x3
walked 135 across the gym because supposedly Barbells cant be within 10 feet of the treadmill. WTF
235x1 Bad form. weight on toes but came up surprisingly easy PR
Facepulls
40x12x3 PR
Pulldowns ( straight arm)
40x12x2
35x12x3
30x12x3
BB row
45x10
65x10
95x12
105x8x2
65x10x2
Good day. Sipped Gatorade and whey through the workout and i liked the energy.
Diet
-
3 eggs, .5 cuup cheese, whey
-
whey, haterade
-
chickenrice
-
going to eat a steak and cheese and veggies. possible evoo
In hilton head for vacation. Its hot as shit. went to a powerhouse today and they didnt have a power rack. WTF
db press ( shoulders)
35x12 PR
30x12x2
cable raises
10x12x3
15x12x3
shrugs
55x12x3
curls
only had 30 min so i made the most out of it. Diets been pretty good.
Still on vacation. cant deadlift at this gym cause theres no place or BB lol and it s powerhouse.
Just hit a lot off back and gave my posterior chain a break.
took about 45 minutes.
Db rows-
40x12x3
Close grip lat pull
40x12x3
cable row
45x12x3
bb rows
worked up to
105x10
hypers
35x12x2
more lat pull down
bicept
a lot of volume today but i liked it.
diet
-
fried chicken, rice
-
whey
-
beef jerkey
-
salmon, chicken, salad, evoo, cheese.
not alot but still about 170 g’s protein.
whey i get home this will be my cutting/ increase strength diet lol let me dream.
-
3 eggs, 4 pieces turkey bacon, 1 cup oats 60 g’s worth carb
-
PWO Surge
-
8 ounces chicken/ beef, rice or other carb source 60 g’s worth carb
-
whey with PB
Comes out to 2200 cals.
Still on vacation be back saturday. trained at the shitty powerhouse again.
Db bench
45x10 PR
40x10
30x10x2
Db incline
30x10x3
flys
skullcrushers
30x12
40x12x3
push downs
diet
3 eggs, 4 pieces turkey bacon, bread, strawberrys / 45 g’s protein
6 oz chicken , rice/ 40 g’s protein
whey poptars/ 30 g’s protein
8 oz chicken, sweet potatoe / 60 g’s
175 g’s protein
Goals- continue to work toward my long term strength goals for the offseason which i feel is possible since ive been eating like shit and am pretty new to liftig
get down to 160 by the september and reevaluate. Just don’t want to look like a fatass ( 10-14% bodyfat)
starting at 2400 cals and will adjust from there.
[quote]jtownlax wrote:
In hilton head [/quote]
Haha I used to go to school just outside of hilton head, and I played rugby with the club team there.
No surprise someone from ohio is there for the summer lol
[quote]Chris87 wrote:
[quote]jtownlax wrote:
In hilton head [/quote]
Haha I used to go to school just outside of hilton head, and I played rugby with the club team there.
No surprise someone from ohio is there for the summer lol[/quote]
Ya man i hear ya there are a lot of ohioans that go there for vacation lol. Playing rugby in that heat must really stick.
Back in ohio.
weight- 183
waist- 37 3/8
lifting
box squat-
45x10
95x5
135x3
185x1
205x 1.5 failed on 2 shit
leg press
1ppsx10
2ppsx10
3ppsx6
leg curl
120x12x3
calfs
shitty day but what do i expect with the lack of good food. Some people took the only power cage for a good hour so i was just waiting around stiff.
diet
-
can of fish, 1/3 cup oats 40 g’s protein
-
whey poptart 30 g’s protein
-
7 oz chicken, .5 cup rice 50 's protein
-
will have chicken and rice again. 50 g’s protein
-
whey and pb- 30 g’s protein
hills tommorow.
Scratch whey and PB for beef jerky.
In all honesty i have been slacking off with my diet and lifting even though i was on vacation i expect more from myself. My diet will start getting very strict as soon as Surge and Metabolic Drive come in. Really hope my lifts continue to rise even though im cutting. I was really discouraged after missing that second rep on squats.
I know im being redundant but here is my plan for cutting till i reach 160 or 32 inch waist.
Monday- Squat day, rest
Tuesday- Mow lawn LOL, sprints/ hills
Wednesday- Bench day, rest
thursday- off, rest, maybe some fun activity like tennis or golf.
Friday- deadlift, rest
Saturday- hills/sprints
Sunday- Press day, rest
Diet will be strictly
-
2 eggs, 3 pieces turkey bacon, 1/3 cup rice, 2 pills BCAA’s, 3 fish oil, multiv
-
PWO Surge
-
6-8 ounces chicken, 2/3 cups rice, veg
-
6-8 ounces chicken, 1/3 cup rice, 3 fish oil, veg
-
1 Scoop Metabolic Drive, 2 tbs MD, 3 Fish oil, celery
I will change intake as i lose weight. Keeping carbs high to avoid losing muscle.
Will try to sleep 8 hours a night and play wall ball for lax every day.
7/9
Mowed the lawn and ran a mile at 6 speed 3 incline then walked another 1/3 of a mile. All was done in 15 minutes.
Morning weight- 183.5
waist- 37 3/8
Diet
2 eggs, 4 turkey bacon, 2 cups cooked rice
6 oz chicken, 2 tbs EVO, salami
3 oz chicken, salami
3 oz chicken, evoo
whey
another shitty day for diet. On off days im going to drop Surge and carbs after breakfest. Calories will be the same of slightly lower.
7/10
Morning weight- 183
waist- 37 1/4
Training
Bench
45x5
65x5
95x3
110x2
135x1
Db bench
45x8 PR
40x10
30x10x2
SB skullcrushers
45x10
55x12x3
pushdown
35x15x3
Bench stayed the same despite losing about 6 pounds so far. Hope it keeps improving but i WONT let it drop. Going to continue to work with 135 and hopefully will be getting it for like 10 reps at the end of my cut. Hopefully!
Db bench Pr was awesome and everything else went smootly
Been eating 2445 calories a day and have been losing weight nicely so far. 6 pounds in 9 days and about 1.25 inches off my waist.
Pumped for DL’s and back tommorow! Going for 245x2 with a belt.
7/11
Morning weight- 182.5 -.5
waist- 37 1/4 ±0
Diet- same as usually 2400 calories. Not dropping them yet because im making good progress with my weight right now and not dropping to quickly.
Training
deadlift
135x3
135x3
185x2
235x2 PR Bad form
HS high row
0x12
10psx12
25psx12
45psx12x2
25psx12x3
lat pulldowns
Back day from now on
Deadlift
bb row
HS high row
straight bar pulldown
Happy with the PR but it took everything. God damn bar didn’t budge for a while but i got it. Proud of myself. Going to go play some wall ball.
Sprint/rest tommorow.
Morning weight- 182 -.5 lbs.
waist- 37 in -1/4 inch
diet was same as normal. About 2400 cals
Conditioning today was as follows:
3x3 Broad jumps
30 yard sprint x 10
50 decline pushups mixed in.
Diet is going well dropping weight and waist length at a good pace.
Press tommorow. Now for a rant
WTF is wrong with high school kids. Theres a group of kids at my school, some who i used to be friends with that are bragging about there expensive shoes online. They taking pictures of them and posting them on twitter lol yes im on twitter. These kids honestly spend 200 + a week of there parents money and go brag about there " shoe game". THen they have the nerve to make fun of kids with fake shoes and stuff. THese are also the same kids that act,dress, and talk like they are gangsters. It’s really unbelievable what kids have come to.
[quote]jtownlax wrote:
WTF is wrong with people?[/quote]
fixed
[quote]spar4tee wrote:
[quote]jtownlax wrote:
WTF is wrong with people?[/quote]
fixed[/quote]
Lol ur right. I guess im just now realizing how much of D-Bags people can be. I bet it only gets worse.
Weight - 181.5
waist- 37
Diet was the same except i ate 2 pizza roll ontop of my 2400 cals.
Nothing tomorrow then squat monday
Diet is as following
Lifting days
-
2 eggs, 5 turkey bacon, 1/3 cup rice
-
Surge PWO
-
8 oz chicken, 1/3 cup rice, 2 tbs evoo
-
8 oz chicken, 1/3 cup rice, 1 tbs evo
-
1 scoop MD, 1 tbs PB
Off days
-
2 eggs, 4 turkey bacon. 1/3 cup rice
-
8 oz chicken, 1/4 cup rice, 2 tbs evo
3.8 oz chicken, 3 tbs evo
-
3 eggs, 3 turkey bacon
-
1 scoop MD, 2 tbs PB
tick, tick, tick…
BOOOOOOOOOOOOM!
theBird has arrived.
Hey kiddo,
Its birdy here. Nice log you have going on here. With your commitment and wisdom I expect you to be seeing some decent results. Have you thought about trying some fasted cardio work?
tweet
Hey bird, nice to see ya here.
I have thought about fasted cardio but i feel like sprints, hill sprint. and tire flips help more with my fat loss then cardio. I bet fasted cardio should help with the fat loss tremendously so i will try it soon.
Thanks bird.
Weight - 181 - .5
waist- 36 3/4 - 1/4
Havent lifted in 2 days because of family, etc. Can’t lift today, but will be back tomorrow. Diet has been spot on because im still at home just cannot lift for the weekend and today.
[quote]jtownlax wrote:
Hey bird, nice to see ya here.
I have thought about fasted cardio but i feel like sprints, hill sprint. and tire flips help more with my fat loss then cardio. I bet fasted cardio should help with the fat loss tremendously so i will try it soon.
Thanks bird.[/quote]
Yer, well how about fasted sprints, hill sprints and tire flips?
tweet
[quote]theBird wrote:
[quote]jtownlax wrote:
Hey bird, nice to see ya here.
I have thought about fasted cardio but i feel like sprints, hill sprint. and tire flips help more with my fat loss then cardio. I bet fasted cardio should help with the fat loss tremendously so i will try it soon.
Thanks bird.[/quote]
Yer, well how about fasted sprints, hill sprints and tire flips?
tweet[/quote]
Might give it try. Really don’t want to lose any muscle at this point because im already pretty weak so im being cautious.