Good looking back work. Lots of bicep volume. Working on gunz I see. Keep killing those workouts and some cardio. Keep the tight tight and you’ll lose it good
Oh yeah forgot to post the diet from yesterday. Didn’t eat until 1145 when I had 3 scrambled eggs with low fat mozz cheese on top. Nothing till supper which came in 2 parts. First part was leftover chicken breast (fried, tore off the skin couldn’t just throw it away). Second part was salad, boneless chicken breast (tons of seasonings, super tasty) and about a half cup of old home cottage cheese. Other than that drink a little over a gallon of water…Still no bread but my issue is feeling better!
[quote]RyanChristensen wrote:
Oh yeah forgot to post the diet from yesterday. Didn’t eat until 1145 when I had 3 scrambled eggs with low fat mozz cheese on top. Nothing till supper which came in 2 parts. First part was leftover chicken breast (fried, tore off the skin couldn’t just throw it away). Second part was salad, boneless chicken breast (tons of seasonings, super tasty) and about a half cup of old home cottage cheese. Other than that drink a little over a gallon of water…Still no bread but my issue is feeling better![/quote]
Good man keep the gluten out. But really watch for it. It’s in everything. You really have to read labels. Search for a list of places where gluten is hidden on google. It will be eye opening
Whats up fellas? Indeed Bernie I would recommend the 5/3/1 workout so far so good for me its all about strength in numbers when it comes to pushing yourself.
Hello fellas, Yeah bernie I would recommend the 5/3/1 workout. It blows for being sore but at the same time you get the results you want
[quote]mallory235 wrote:
Hello fellas, Yeah bernie I would recommend the 5/3/1 workout. It blows for being sore but at the same time you get the results you want[/quote]
Sore or not doesn’t equal results sorry. Bad gauge for progress
[quote]ryanbCXG wrote:
[quote]mallory235 wrote:
Hello fellas, Yeah bernie I would recommend the 5/3/1 workout. It blows for being sore but at the same time you get the results you want[/quote]
Sore or not doesn’t equal results sorry. Bad gauge for progress[/quote]
well i guess i could always show my logs for another gauge of progress
[quote]mallory235 wrote:
[quote]ryanbCXG wrote:
[quote]mallory235 wrote:
Hello fellas, Yeah bernie I would recommend the 5/3/1 workout. It blows for being sore but at the same time you get the results you want[/quote]
Sore or not doesn’t equal results sorry. Bad gauge for progress[/quote]
well i guess i could always show my logs for another gauge of progress[/quote]
Kinda what this area of the forum is for 
Hello Stud, trying a mixture of things. Hi Rep beginning of the week with some low rep heavy weight end of the week. Why so serious in your pic!
[quote]RyanChristensen wrote:
Hello Stud, trying a mixture of things. Hi Rep beginning of the week with some low rep heavy weight end of the week. Why so serious in your pic![/quote]
Well my current workout goes a little like this for me starting the program
week 1
mon/chest
Bench 150x5, 175x5, 200x8
DB chest press 15x25, 15x25,15x30, 15x30, 15x35
DB rows 10x30, 10x30, 10x35 10x35 10x35
tues/legs
Squat 5x135 5x155 8x180
leg press 15x90 15x90 15x90 15x100 15x110
leg curl 10x60 10x70 10x80 10x80 10x80
wed/shoulder
standing barbell press 5x65 5x75 8x90
Assisted dips 15x70 15x70 15x70 15x80 15x80
Shrugs 10x70 10x80 10x90 10x100 10x110
thurs/back
Deadlift 5x175 5x200 5x225
lat pulldowns 15x100 15x100 15x110 15x120 15x120
DB side raises 10x15 10x15 10x20 10x20 10x20
Not reall impressive numbers but you gotta start somewhere
Leg Day last night, barely walking today. First time in 2 years!
Box Squat- 135x15 185x10 225x8 245x6 135x6
Stiff leg dumbbell RDL- 40x8 40x10 40x8
Leg Press Machine (not very heavy machine) 300x12 300x15 300x8 300x10
Leg Extension Machine- 150x12 150x10 150x10
Shoulder Press Machine- 90x15 90x15 90x12 90x12
Not sure the name of the next one, military press starting reverse grip ending normal- 35x8 35x8 35x8
Front DB Raise- 15x10 15x10 15x10
Food was good 3 scrambled eggs with swiss cheese for lunch, protein bar in afternoon (supreme, thanks chief, addicted), chicken breast and beef roll up for supper with cottage cheese, marinara and beef and a torilla which I thought was corn, was flour…Feels not so good.
Arnold press is that exercise.
How’d the box squats feel? Able to sit down a bit better rather than fold over? Work on opening up hips so you can sit down not fold up
Definitely working better than without the box. I have realized that hip mobility is an issue of mine, even on RDL’s…However this is the first time that I can remember where I completed a leg workout and have not had a sore lower back…must have done something better.
[quote]RyanChristensen wrote:
Definitely working better than without the box. I have realized that hip mobility is an issue of mine, even on RDL’s…However this is the first time that I can remember where I completed a leg workout and have not had a sore lower back…must have done something better.[/quote]
Awesome thsts great to hear man keep working on it
Well, what a fun weekend. Did cardio every day, lifted on Thurs and Sat but was on the other side of the state and did not have a log. Lets get it.
Whelp did a leg workout last night followed up by 35 min’s cardio. Down 5 lbs in just over a week, a good buddy of mine informed me that if I don’t up my calories I will not succeed at sustainable weight loss so I better work on that as well.
Food yesterday was about 3/4 pound of lean beef patties (no bun) and 2 slices swiss cheese, fasted until that point.
How’s gluten free? Remember to read labels it’s filler in so many thinfs
Going good so far, by body definitely does not like wheat not really sure what gluten all entails. Its crazy, went a week without then ate a breadstick and all hell broke loose in me!
Cals still pretty low but seem to have more energy. I wonder if this is because the pills I am taking have greater effect on an empty stomach?
Wow its been a while. Anyways, last night I had a great workout.
Chest
Bench 4x6
Incline press 3x10
Decline flys 3x10
Cable Flyes 2x25
Tris
Skull Crushers 4x6
Supermans 3x10
Dips 4x20
When I was done I ran 1.67 miles if you could call it that. Really ran .6-.7 miles, walk-run intervals for the next mile, man I am out of shape. The eating hasn’t been very good lately but down 13 lbs overall.