Standing Cable X-Over
40#x15 LR
50#x15 LR
*flex hard for 2-3 seconds at peak…deep stretch
Machine OH Tricep Ext
160#x20
205#x13
Cable Woodchoppers
3 sets 20 LR
25 minute walk outside during work lunch break, 20 minute walk after weights
*Pretty damn sick. Felt a cold coming on on Saturday, been mega dosing Vitamin C and Zinc and thought I had it licked. Well yesterday, it kicked in full force and zapped my energy and a lot of my strength. Weight was down to 205.0 this morning, and I attribute that to the decrease in macros as well as the sickness. HIIT is gonna be a bitch today.
Progressing nicely. Everything is tightening up and starting to pop. After that refeed, I stay hungry. I may refeed again to ensure I am not losing muscle mass, which I highly doubt since I am progressing on weights in the gym, or maintaining at the very least. I have average 1.3 lb/week loss thus far.
Still doing 2 HIIT days a week (my off days), and LISS cardio at about 45 minutes 4-5 times a week.
Heels Elevated Front Squats
185#x3
205#x3
225#x3
250#x3
285#x3
*constant tension, no lockouts. Felt I could have gotten a 4th rep on last set, but form was slipping
Lying Leg Curl (John Meadows style)
110#x15/90#x15/70#x15/50#xfailure(~10)/110#xpartials
Leg Press (3 second descent)
3 pps x 10
4 pps x 10
5 pps x 10
Standing Single Leg Curl (slow descent, squeeze at peak)
20# x10 LR
40# x10 LR
Leg Extension
50 reps x 2 sets
Calves
~100 reps
Legs got fatigued quickly today…guess it was from HIIT less than 24 hours prior
Have leaned up considerably since these photos. Yesterday after refeed, the legs were way leaner and had a lot more separation than the photo attached. Legs will be a major point of emphasis next bulk.
Refeed went well…metabolism went nuts. A day after I looked fuller, leaner. The next day, bodyweight dropped significantly (down to 201.8) so I increased macros. The same thing happened the next day, so now I increased again.
Heels Elevated Front Squats (no lockouts)
205#x5
245#x5
285#x4
*on the last set, for some odd reason I locked out the 3rd rep…threw me off, so I just did one more. Definitely good for 5.
Prone Leg Curls
100#x15/90#x15/70#x15/50#x15/100#x15 partials
Leg Press (3 second descent)
3ppsx10
4ppsx10
5pps + 25ppsx10
Standing Leg Curl
30#x10 LR
45#x10 LR
Leg Extension
2 sets 50 reps
Incline Treadmill @ 30:00
Bodyweight 2/15 @ 202.4
I have got a video of the fronts, I’ll upload it tonight.
Well I slept late Sunday, and I attribute most of it to that, but I woke up weighing an astonishing 199.6. I decided it would be a great day to do a refeed. I didn’t worry about what I ate, but I ate healthy. Before bed I weighed in at 205. This morning weight was at 202.
Cell phone pics don’t do justice, but I still use them to gauge progress. This was after a chest/delt/tri session on Saturday. Weighed 203.6 (upon waking).
[photo]36084[/photo]
Here is my front squat vid…
My dumb ass locked out on the 3rd rep for some reason. Through me for a loop lol. I’ll be good for 5 this week.
Haven’t updated in a while. Weight has kinda stalled, but that’s my fault from not doing as much cardio. I slightly dropped macros and back on the cardio frequency.
Went heavy on heels elevated no lockout fronts
295x2
*prob good for 3 or 4 but for some reason felt unreal heavy on upper body…I have went as high as 325 for 5 regular fronts before so its not a strength issue…maybe fatigue
Leg Press: worked up to 630 for 20…insane quad pump
Cardio @ 45 minutes
Tuesday
Opted not to go too heavy on bench. Energy was a little low at first of workout,could be since I lowered carbs some, so I didn’t think I could grind out reps.
Bench
225#x3
275#x3
315#x3
335#x3
Incline DB Press
90sx12
110sx9
Guillotine Bench
145#x20
155#x15
Bwt Dips, slow descent
2 sets
Tricep Rope Pushdowns
3x20
OH Tri Ext
3 sets 12-20
Standing DB Curl
30sx8
40sx8
50sx6/2/2
Machine Preacher
4 sets 12
Incline Pushups
1 set x20
Lat Bar Pushdowns
3 sets 12-20
Cardio
35 minutes @ lunch
25 minutes elliptical after weights
