10 lbs seems undoable… It also might require the assistance of a doctor.
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C-section?
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And let’s be honest…taking a ten pound dump doesn’t suddenly make two more abs appear. Although it might be good core work just getting it out.
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6.17.20 W4 D2
Warm Up and Conditioning
OUTDOOR DYNAMIC WARM UP
7 minutes
FARTLEK RUNS
2 Rounds - 20 sec on, 20 sec off for three total runs per set. 2 minutes rest between the sets. 6:26, 0.62 miles. I don’t know how I covered more distance on my Fitbit because I used the exact same route as last time.
Giant Set
AB WHEEL
5 x 10
DB OHP
45 x 5
55 x 5
70 x 5 x 3 sets
SQUAT
135 x 5
185 x 5
225 x 5
275 x 2
295 x 1
Rest 60 swc after squats. Move quickly between exercises.
Super Set
RFESS
135 x 5 ea x 3 sets
These feel the exact same as three weeks ago - hard.
DB INCLINE
80 x 4 x 3 sets
Super Set
DB OHP 21s
45 x 7F/7T/7B x 2 sets
CURL TRIPLE SET
Lean back/ regular/lean forward
65 x 8/8/8 x 2 sets
Lifting Time: 37 minutes. Total Time: 1 hour.
I did this fasted at about 11 am but I’m pretty sure I have plenty of fuel in me. I just drank a protein shake and it kind of upset my stomach. I’m hoping to come in way under my required calories today. I’m also making an effort to chug lots of water with the hopes of flushing the sodium out of my system.
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How are you finding these? I’ve been intrigued since I saw the CT article and you implementing them.
Yea spill the beans, have those guns grown?! I remember you keeping a fairly detailed measurement log iirc?
They. Are. Awesome. The leaning back ones are tough as hell. The trick is keeping your arms parallel with your torso. They naturally want to move back. The final bit where you lean forward puts all the stress at the peak of the contraction. They feel phenomenal. My biceps actually ached for a bit afterwards.
I haven’t taken measurements in awhile. I meant to do that at the end of the T-ransformation Challenge but the world lost its damn mind and work got crazy.
I’ll wait till I shed this bloat and get back under 230 lbs before I check. I doubt my arms have grown because they’re an afterthought to me. I often skip them when a session kicks my arse. I also tend to do one set like the above and call it quits. I get a pump and that convinces me that I’ve done enough.
On a different note. I did my best to be a good human today. I’ve made the mistake of leaving a hole in my soffit and a bird has made it it’s home. Today, the baby bird fell out. I put on gloves and stuffed it back in there. I did my best to save it. Hopefully it makes it. I don’t want the birds in there but I don’t wish them any harm. I’ll wait til they move out to seal that up.
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That was a rapid weight gain there J.
You’ll lose about 80 - 90 % of that real quick, I don’t think it’s fat or muscles for that matter.
When it comes that fast I guess it’s just water and full carb loading/storage.
Killing it at the workouts moving really fast and moving a lot of iron. Good Stuff.
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6.18.20
Woke at 227.6 lbs. My plan appears to have worked. I had three double protein shakes yesterday, a bit of high protein tofu at dinner, and a giant chicken breast around 8:30 pm. My stomach needed something so I figured a couple hundred calories worth of protein wouldn’t hurt. I also had five White Claws/Truly’s throughout the afternoon and evening. I was hanging out with my wife on the double chaise lounge and couldn’t pass it up.
I’m going to try to wait till lunch to eat today and then try to keep it clean. There is still birthday cake and ice cream in the house.
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Right, but did more abs appear.
There’s an indication that they exist again.
I don’t have any tattoos, so I figure I could easily get away with some fake ab tats.
It worked? You seriously pooped out 10 lbs? Life is so unfair…
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He basically did it in one day, just imagine all the shitting.
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One sit down trip to the bathroom. The rest was lots of fluids and starvation. I felt like I had a severe salt bloat so I attacked that. I didn’t think it would work in one day so I’m pleasantly surprised. I’ve eaten one normal meal today and I’ll try to limit dinner to 600-700 calories. That’ll put me at a big deficit again today but still allow some carbs for tomorrow’s workout.
It’s a big day - a repeat of Monday’s session with a couple extra sets.
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This is the kind of testimony that has me illogically thinking I’m one weekend away from lean.
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Good lifting J
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Here’s a tip: set your goal to about 15-18% body fat. It’s not lean, but you can see a four pack or six pack if you flex. This level is sustainable in my opinion…and I drink.
It also allows some extra fluff on your chest and shoulders. I call that a win.
I think my 2019 and 2020 T-ransformation photos have two differences - I shifted mass from my legs to my upper body and I’m a bit fatter (and happier).
Depending on your diet, you might be one week away from lean. Drop carbs and sodium while forcing the water. It’s my bastardised version of CT’s 6 Days to Shredded.
@dagill2, I haven’t successfully completed the session yet, but you know I’ll finish it because it’s all pulling movements - my favorites!
I think this new setup will work out for me. Today I find myself not wanting to train tomorrow because I’m feeling yesterday’s session. But, I don’t have to work the same muscles as yesterday. I felt the same way after Monday’s session.
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That’s why me and @guineapig are so jovial
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We spent the afternoon in the backyard playing on the slip n slide. I got a little sunburnt on my stomach, arms, and the front of my legs. That might hurt tomorrow.
I just finished some cake and ice cream and it was intentional. I was flat this morning from ingesting like 30g of carbs yesterday. I’ll train fasted tomorrow and I don’t want to feel like crap. I’m sure there are better ways to fuel up but ice cream is good.
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