Another front, look at those love handles. You jelly?
Legs or as their known. MY WHEELZ
War room fat loss, time to deal with this gut.
Monday: Chest/Back
Warm up
BB Bench press
50KG X 4
DB Flys
15KG X 8
Rest: 2 mins
DB Rows
42KG X 6
Pull ups
0KG X 6
Rest: 2 mins
Repeated 6 times
Circuit C: Done 3 times
DB Shoulder press
10KG X 15
DB Curls
10KG X 15(Each arm)
Pull Downs
16KG X 15
Rest: 1 Min
Im off the AD and onto paleo + oats/rice for my nutrition now. The AD just wasnt working for me for fat loss. I havent given up on it but rather am focusing on something more simmple for my fat loss journey.
Killing it man, keep at it hard like you have been and the results WILL continue!
[quote]phlegms wrote:
Killing it man, keep at it hard like you have been and the results WILL continue! [/quote]
Your log is great inspiration man.
Tuesday: Circuits
Warm up
Circuit A: Done 3 times with 2 mins rest in between circuits, reps = 12 - 15
A1: DB press
A2: Front Squat
A3: BB Row
A4: R DL
A5: Plank
Rest: 10 mins or so, im not really sure tbh since I spent most of it lying on the floor trying not to vomit.
Circuit B: Same as A except reps = 15 - 20
B1: OHP
B2: BB Step ups(Box above knee/low thigh)
B3: Standing pulldowns
B4: Pull throughs
B5: Crunchs with weight
The weight was light, like embarrassingly light and yet I still almost fell over dead at the end of the circuits. If I thought CT’s circuits were bad, these are just evil. Its the strangest kind of pain in the world, its not like heavy lifting where the muscle hurts and burns.
Its more like, your heart and lungs are on fire. You take deeeeeeeeeeeeeeeeeeeep deeeeeeeeeeeeeeeeeeeeeeeeep breaths but just cant inhale enough air, you lean against the rack to stop yourself falling over because your head feels like someones after using it as a football.
Its an utterly horrible feeling and I hate it. Which is bad news for me because trainings NO.1 Rule = DO what you hate.
This is the price you pay for being fat.
Fat = horrible workouts
horrible workouts = hell
hell = pain
So logically, being a fat ass is literally going to hurt you. Good motivation to never be a fat ass again huh?
Don’t sweat this session murdering you dude, no one performs at their peak coming from a week off. The same thing happened to you the last cycle where the workouts killed you at first but eventually your CNS adapted to the volume and intensity.
Good work with the circuits bro!
[quote]Oregand wrote:
War room fat loss, time to deal with this gut.
Monday: Chest/Back
Warm up
BB Bench press
50KG X 4
DB Flys
15KG X 8
Rest: 2 mins
DB Rows
42KG X 6
Pull ups
0KG X 6
Rest: 2 mins
Repeated 6 times
Circuit C: Done 3 times
DB Shoulder press
10KG X 15
DB Curls
10KG X 15(Each arm)
Pull Downs
16KG X 15
Rest: 1 Min
Im off the AD and onto paleo + oats/rice for my nutrition now. The AD just wasnt working for me for fat loss. I havent given up on it but rather am focusing on something more simmple for my fat loss journey.[/quote]
Pullups are NOT a secondary back exercise.
"@Js
Of course, once again I fail at exercise selection 
Thursday: Quads/Hams
Warm Up
Quads:
A) Box Squat: 80KG X 6
S
B) SL Box Squat: 0KG X 6 (These are fun in a really sick kinda way)
Rest: 2 mins
Hams:
A) BB Hip Thrust: 40KG X 6
S
B) GHR: 10KG X 6
Rest: 2 mins
Done 5 times
Circuit C: 3 Rounds/ 1 min rest
C1: Front raise - 9KG X 12
C2: DB Curl - 12.5KG X 12
C3: PullDown - 18KG X 15
So I realize the extreme lack of core work in the last 6 - 8 weeks has taken a serious toll on my back squats when coming out of the hole.
Im fine for the first 3 reps but the last 3 are a real fight to keep myself upright during the grind.
On that note Ive decided to do 3 sets of 30 second planks everyday(will up the time by 2 seconds each week) until my core is back to a reasonable level of strength.
^or you could just do that program as written, as it already has plenty of core work in it.
[quote]jskrabac wrote:
^or you could just do that program as written, as it already has plenty of core work in it. [/quote]
You think planks and crunchs twice weekly is enough to get me back on track?
Jake if your reading this, im starting to slowly hate you Lol.
Friday: Circuits
Warm up
Circuit A: Done 3 times/ 2 Mins rest
A1: DB Press: 17.5KG 11 - 12 reps
A2: Front S: 40KG 10 - 12 reps
A3: BB Row: 40KG 12 reps
A4: RDL: 40KG 10 - 12 reps
A5: Plank: 0KG (30 - 40 Secs)
Rest: 10 Mins
Circuit B: Same as A
B1: OHP: 10KG 14 reps
B2: Step ups: 30KG 15 reps
B3: Pull Down: 21KG 14 reps
B4: Pull through: 23KG 13 - 15 reps
B5: Crunch: 15KG 15 reps
After the end of circuit A, I was on my hands and knees trying to inhale massive breaths of air to put out the fire that had magically appeared in my lungs. After 5 mins or so the only other guy in the gym walks over to me and this is the conversation that followed,
Him: “Hey dude, you ok? Youve been down there a while?”
Me: “Gaasssssssssp”
All in all, these circuits are extemely effective for my goals.
Let me tell you this, you’re under no circumstances eating anyway near 10,000 kcals through just rice and meatballs, no way.
You’re a scrawny little kid, lifting inferior weight. A lifting neophyte.
Go read up on diet and get a clue, please.
[quote]Yashp wrote:
Let me tell you this, you’re under no circumstances eating anyway near 10,000 kcals through just rice and meatballs, no way.
You’re a scrawny little kid, lifting inferior weight. A lifting neophyte.
Go read up on diet and get a clue, please.[/quote]
Trololololol!
[quote]phlegms wrote:
[quote]Yashp wrote:
Let me tell you this, you’re under no circumstances eating anyway near 10,000 kcals through just rice and meatballs, no way.
You’re a scrawny little kid, lifting inferior weight. A lifting neophyte.
Go read up on diet and get a clue, please.[/quote]
Trololololol! [/quote]
Yeah, wonder who shit in his oatmeal this morning?
[quote]Yashp wrote:
Let me tell you this, you’re under no circumstances eating anyway near 10,000 kcals through just rice and meatballs, no way.
You’re a scrawny little kid, lifting inferior weight. A lifting neophyte.
Go read up on diet and get a clue, please.[/quote]
Do you really have nothing better to do then troll logs? I mean its it boring?
[quote]Oregand wrote:
[quote]jskrabac wrote:
^or you could just do that program as written, as it already has plenty of core work in it. [/quote]
You think planks and crunchs twice weekly is enough to get me back on track?[/quote]
Absolutely! More than enough. Please read…and then read again: 21st Century Core Training 1
Choose your core work from there. And it’s really one of those things you can get away with switching up the exercise selection every week.
Notice there’s little to no core training in my training log for the past 2 months. You can get away with this from time to time. Stop thinking. Just do the fuckin program. You have a very intense workload for the week. You will see results. Do the program. Don’t overeat. Period.
I’m gonna let my geek out now, but this all reminds me of the cartoon series “The Spectacular Spiderman” (imho the BEST spiderman cartoon to ever exist.) Spiderman is known for his corny banter…always antagonizing and throwing puns at the villains even as he gets his ass handed to him. One of his flaws is he talks too much, teases them, and the fights usually go on longer than he’d hope…he usually ends up missing his best friends recital…or some date for it…but whatever.
Then there’s the episode when he is taken over by the symbiote, and becomes the “Black Spiderman” consumed by its power. It takes him over. He no longer thinks. Just embraces the power. In a good ten minutes, he takes down Doc Oc, Rhino, Sandman, Shocker, Electro, and Vulcan all at once, without saying a word…just sheer power of determination. He’s dead silent throughout it…just like a soldier on a mission.
So Dave, let the symbiote take you over when you step foot in the gym. If you think, you’ll think about how much your last workout hurt, you’ll wonder what you’re gonna do when your lungs are on fire again…don’t. Bury your head soldier.
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
^or you could just do that program as written, as it already has plenty of core work in it. [/quote]
You think planks and crunchs twice weekly is enough to get me back on track?[/quote]
Absolutely! More than enough. Please read…and then read again: 21st Century Core Training 1
Choose your core work from there. And it’s really one of those things you can get away with switching up the exercise selection every week.
Notice there’s little to no core training in my training log for the past 2 months. You can get away with this from time to time. Stop thinking. Just do the fuckin program. You have a very intense workload for the week. You will see results. Do the program. Don’t overeat. Period.
I’m gonna let my geek out now, but this all reminds me of the cartoon series “The Spectacular Spiderman” (imho the BEST spiderman cartoon to ever exist.) Spiderman is known for his corny banter…always antagonizing and throwing puns at the villains even as he gets his ass handed to him. One of his flaws is he talks too much, teases them, and the fights usually go on longer than he’d hope…he usually ends up missing his best friends recital…or some date for it…but whatever.
Then there’s the episode when he is taken over by the symbiote, and becomes the “Black Spiderman” consumed by its power. It takes him over. He no longer thinks. Just embraces the power. In a good ten minutes, he takes down Doc Oc, Rhino, Sandman, Shocker, Electro, and Vulcan all at once, without saying a word…just sheer power of determination. He’s dead silent throughout it…just like a soldier on a mission.
So Dave, let the symbiote take you over when you step foot in the gym. If you think, you’ll think about how much your last workout hurt, you’ll wonder what you’re gonna do when your lungs are on fire again…don’t. Bury your head soldier. [/quote]
Awesome, thanks for that. I wasnt sure if the stuff in the program would cut it but after looking at your log I can see what you mean about getting away with it for a while.
Do the weekly workout, dont over-eat. Rinse, wash and repeat. Check and double check.
Be the black spidey! I had this massive response planned out for you but then I realized “Hey thats thinking”, no good bro.
One goal,one objective, one mind set.
Monday: Chest/Back
Warm up
Chest:
A) BB Bench: 50KG X 6
S
B) DB Incline: 17.5KG X 8
Rest: 2 Mins
Back:
A) DB Rows: 44KG X 6
S
B) Facepulls: 20KG X 8
Rest: 2 Mins
Done 5 times
Circuit C: 3 rounds/ 1 Min rest/ 15 - 20 reps
C1: Front raise: 7KG
C2: DB Curl: 10KG
C3: PullDown: 18KG
Usually I have a lot of thoughts about training/nutrtion/rest ect etc etc and I talk about it endlessly here in my log.
These thoughts have stopped, they have been replaced with a blank mindset. When I walked into the gym today I simply had one goal, MORE weight or more reps than last week. That was it, nothing else.
Now that that workout is over, tomorrows workout is the same. More weight/ more reps/ less rest time. Its really doesnt matter a f**k as long as I beat last weeks same workout.
Thats how im going to do it from now on, one workout at a time. My goal is simply to best my last same workout.
Do the workouts
Dont overeat
Sleep
Repeat.