back today- just went in for a quick pump workout and ended with a pretty solid day
stretchers- did 4-5 sets of 12
kayaks- 4-5 sets of 8- decided to go heavy on these
free motion 1 arm rows- 3 sets of 6
free motion 1 arm high rows- 3 sets of 8- finish with dc stretches
then 90 minute massage, finish with steak!
solid leg workout- nothing crazy since my legs are super tiny
abs
calves
in and out in 60 mins- feeling good, nap time before work.
chest/tris
pressing strength was shit, just went for da pump. Triceps felt great, killed them. Sleep.
sleep coma pretty much the entire day yesterday, today shitty dead/back/bi workout
deads- worked up to 415x1- ugly ugly rep
seated rows- 4 sets of meh
stretches- 4 sets of meh
kayaks- 3 sets of meh
dc stretches- blah
cb reverse curls 4 sets
db curls- 3 sets
db incline- 2 sets
some abs
15 mins fmc
going to come back tonight (maybe) and hit shoulders/abs/fmc
shoulders/abs/fmc
didn’t feel like working out, told myself to come in and just get in 20 sets total and get out turned out to be a rather decent workout
free motion shoulder press- 30,40,50,70,90x10-15 reps, 100x5, 90 x 5
nautilus shoulder press- 90,110,130x 12 150x9
db lr 25,30,35,40 x 10
seated 45lb plate raises ss w/ seated 10lb db lr- 3 sets
did about 6 sets of random tricep presses
5 sets decline sit ups
5 sets hanging leg raises
60 mins elliptical 130-145 bpm
Chest yesterday with about 15-20 mins fmc warm up
smith incline
smith flat
free motion flies
I know i did some other things, but can’t recall. Did about 20-23 sets total, did a few sets of abs, and calf raises. Gonzo!
Pregaming right now for legs, light abs, and maybe some fmc.
Weighed in about 1.5lb higher than last week- though i’m still on a no carb kick i’m up 3.5lbs over the past 2 weeks. Weights aren’t drastically going up, but they are increasing. Stamina is improving, I feel leaner and in some shots look leaner.
Last few days
legs
day off
fmc/calves
chest/shoulders/abs today
strength wasnt great today, but endurance was solid
so overall I’m happy with how everything went down tomorrow should be back/arms/fmc. Then come in at opening turkey day morning for legs/fmc
Took most of the last week off of lifting. I think over the last 9 days i’ve done 2 hrs of cardio, ran maybe 4 miles, 10 sets of abs, and maybe 20-30 sets of other crap.
Surprisingly I look leaner, I feel better I was having some shoulder issues everything feels good now.
Just demolished 2 giant burritos, and a ton of caffeine. Looking forward to some swole patrol time!
pretty solid workout
chest/tri/abs
cable flies
bb incline
hs incline
cable flies
hs wt dips
db pjr
1 arm press downs
decline sit ups
leg raises
awesome pump- kept chest light, felt good.
Going to hit back/bi/deads in a couple hours, then plan on doing a short but sweet full body workout
thennnnnnn, fitness test the next morning- I should be able to pass without much stress, just want to kick ass on the test because if i get it it’ll be a nice pay increase for me and a change of scenery.
shoulders/bi the other day
nothing to write home about
fitness test yesterday- killed it… sorta… push ups were great, sit ups ok, run not my best, but not far off i could have shaved 5-10 secs off my time easy if i started my kick earlier.
today- back/bi- decent workout
been eating like crap the last week up about 8 lbs over baseline. Looking soft, not happy.
nothing new going on, been going off and on I’ve been having a hard time staying motivated and stay consistent. With that in mind, I had a pretty solid back/dead workout today
deads- worked up to 425x1
kayak rows
stretchers
1 arm rows
high rows
standing shoulder press for shitz n giggles
Had a little work accident hurt my shoulder i’ve been out of commission for the past 5 days. I’m going to test the shoulder today and see how it goes.
Over the past 2 months i’ve been dreading this diet that Shelby has me doing. I love what he has done for me and my physique, but with that being said I gave up on his diet. My intentions when I signed up with him was to lean out, never wanted to be ripped or go on stage. I have no desire for those things, I enjoy working out and getting stronger and that’s all. But his diet of ZERO carbs 6 days a week and 1 hour of steady state cardio 7 days a week wore me out and made me resent the gym.
Over the past 2 months I have taken more days off than I have in a year of lifting, I lost my desire, love, dedication whatever you want to call it for working out. Every morning I’d wake up and see a shrinking man that is getting weaker and weaker. I told Shelby this every week that I did not want to keep this diet going and that I was more than happy with where my body comp ended, but every time he would just say “give it another week, it’s almost over”. Well 8 weeks later with no end in sight I decided enough is enough, no more working with Shelby.
What that being said the man is/was a great help and I give him a ton of credit for what he did for me and my body, but he never listened to what my goals were and all he wanted was for me to get as ripped as possible regardless of how much muscle, strength i lost or how long it took. That’s great for some, but that wasn’t my goal.
I took these last 5 days off to let my shoulder heal, and I did a lot of thinking and decided it was time to start gaining again. I took the diet Shelby had me doing when I was 30lbs heavier and modified it slightly to raise the calories, I’m going with a 1 high day, low day for off days, and the rest medium carb days. I’ll see how this approach works and go from that point. I have no intentions of getting as fat as I was at 215-220, I need to maintain some sort of leaness and cardio shape because I am doing a couple fitness tests for jobs over the next couple weeks/months and if I get in the academies i’ll need to be a fairly decent shape for those.
Here is my basic game plan
back/bi- medium day
shoulders/tri- med
legs- med
arms- med
chest-high
abs/calf- low
I’ll add in abs/calf/and about 15-20 mins of steady state throughout the week.
back/bi/abs/cardio
rack pulls *2nd lowest pin setting, slightly higher than mid shin about 4 inches below knee
315x10, 365x5, 385x5,3
pendlay rows- 135x10, 185x10, 205x8, 225x5
1 arm seated rows- ramped 3x10
kayaks- 4x15
1 arm high cable rows- ramped 4x10
kayaks- 2x20
db curls- 4x8
pin preachers 1x10, 2x8,6
incline curls 3x10
15 mins steady state
3 sets of decline sit ups
shoulders/tri/abs
standing bb military- 45x15, 65x12, 85x12, 105x8, 115x6,6
smith seated military- 90x10, 110x8, 130x6, 4
pin loaded dips 6x10
cgbp- 4x12
rope pd 2x20
3x20 leg raises
Legs in a hour or two, I was hoping to do deads today but my upper back is still sore as balls from 2 days ago so game plan is squats, front squats, leg press, then curls/exts After that I will work on my grammatical errors
you know what they always say… first you get the legs then you get the grammar
I plan up taking some progress photos on the 31st. I think I’m going to weigh in every week or 2 and do photos every 2 weeks to a month.
Also, I have no game plan for weight that I would like to hit. Last time I did that I got blinded by the numbers, all I wanted was for the scale to go up disregarding that my waist and love handles were the places where most the weight was going.
My main goals are
I didn’t have a ton of time to hit legs last night, but it was better than nothing
squats- worked up to 265x5- went from 185 then added 10lbs per side doing 5 reps each time with 60 secs rest
front squats on smith- 5 sets of 8
next thing I know I look up and I have to be at work in 15 mins, so had to shower and run.
Slept in today, I don’t have enough time to lift. I’m planning on doing arms/fat man cardio tomorrow morning and hopefully hit chest later that night.
Did arms the other day, took today off unintentionally. Just got off work in the morning, ran some errands, laid down for what I thought was going to be a power nap turned into 9 hours of sleep. So in the next hour or so i’ll be hitting chest. Juicing the pecs!
decent chest workout, gym was packed and it really pisses me off when you hit the gym during the “slow” hours and it’s packed.
did nothing crazy, wanted to bb bench or db bench but every time I saw a bench open it was snagged 5 seconds later.