[quote]EyeDentist wrote:
Not saying you shouldn’t get your abnormal liver test checked out, but thought you might want to know that weightlifting can cause elevations in liver enzyme studies:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2291230/[/quote]
Thanks for the link to the article! I’ll definitely bring this up (depending on which enzyme is raised) if my physician is concerned.
[quote]Alderslodge wrote:
I’m still missing a few of the supplements that Shelby wants me to be using.[/quote] Which are ?
[quote]tolismann wrote:
[quote]Alderslodge wrote:
I’m still missing a few of the supplements that Shelby wants me to be using.[/quote] Which are ?
[/quote]
Yohimbine, L-Tyrosine, Evening Primrose Oil, and Zero Carb/Fat Whey Isolate. I have some whey isolate, but it does have some some fat and carbs. It’s good enough…for now.
Friday, April 19th, 2013.
Shoulders and Triceps.
Warm-up with shoulder stretches and a bit of rotator cuff activation.
A) Military Press:
45x15
95x15
115x12
135x10
155x8
155x8
135x8
B) Arnold Press with slow eccentric:
50x12x4
C) Rear Delt Raise/Row:
50x20
50x15
50x12…25x12
Giant Set
D1) CGBP:
135x12
185x12
185x12
205x10
D2) Side Laterals:
30x12
40x12
40x10
D3) Alternating Front Raise (slightly cross body, about center of chest/sternum):
30x15
40x15
40x15
E) Rope Triceps Extension:
10x15
12x12
14x8…10x10
F) Skull Crusher:
85x10x2 (felt off today)
G) Cable OH EZ-Curl Extension:
"6"x12x7, 30 secs rest b/n sets (FST-7)
I stretched throughout the session. I’m pretty sure that my body decided to burn a considerable amount of fat last night because I was crazy lean this morning and after my workout. I was feeling a bit flat/depleted and I could see that I was, but this morning I looked a lot drier. Fat loss be crazy! I know it won’t be linear, but it’s still interesting to see how much the body can seemingly change overnight.
It’s going to be a long day…awards ceremony this afternoon (at my parents now) and then work tonight. I also woke up this morning at 5:45 and did 30 minutes of cardio this morning. Definitely time for a nap!!
Loving my diet and I’m getting more excited and motivated to see how everything will turn out. I also haven’t been contacted by my doctor with an endocrinologist yet, but I’m ready to see what kinds of HRT they recommend/offer to me. We’ll just have to see.
Have a great day y’all!
Quick Update!
I’m 11 weeks out (yesterday) and I weighed in at 181.2 yesterday morning, down from 185.0 last Friday. Not too much of a drop, but I definitely lost fat in certain areas (legs, upper/mid abs, etc). My hips and low back are definitely going to be the hardest for me to loose. They’ve always held a bit more fat than any area and have also been the last to change when dieting.
Shelby had me take a cheat meal last night even though I’ve only been on his plan for a week. I assume it is because I’m a bit ahead of schedule. I didn’t feel like I NEEDED it, like, I wasn’t going insane haha. I had two burgers from YEAH! Burger. They have grass-fed meats and hand-crafted buns. All of their sides are locally grown and produced. Exceptional food. I had a bison burger and a beef burger each on whole wheat (not gluten free, which I prefer) with plenty of veggie toppings. One had feta and provolone while the other had goat cheese.
I also had a small dessert; frozen yogurt.
My diet will be the same this week, cardio has been bumped to 6x/week. I never got TOO hungry, nothing that water couldn’t satiate for a little while. I had some cravings, but I know that any deviations could/would derail me. Consistency is key.
I did my fasted cardio this morning and weighed in at 181.8. A slight bump, likely from the burgers.
I’m ready for a new week and some good progress!
4.22.2013
Monday, Chest (& Biceps) Day.
Warm-Up with stretches and a set of 40-50 on the pec-dec.
A) Decline Smith BP:
2pps X15
2pps X12
3pps X8 + 2 forced.
3pps X6 + 2 forced.
3.5 pps x3…3pps x3…2 pps x8
Super Set 1
B1) Smith Incline:
1.5pps X15
2pps X15
2ppx X12
B2) Cross Body Hammer Strength Press:
45x12
45x12
55x12
This is an awesome exercise for the inner chest. Specifically for the inner/upper chest with how I perform them.
Seated perpindicular to the pad, press the weight to FULL extension and pause for a brief moment. The full extension is what really makes this great. The muscle isn’t stretched at any point in the movement, so the contraction can be very intense/cramp-inducing.
Giant Set 1
C1) Low Cable Fly to Eye Level:
60x15
60x12
60x12
C2) EZ-Bar Curl (25lb bar):
95x12, strict.
115x8 + ~5 loose form
135x8 with loose form + 4 partials.
C3) DB Fly:
60x12
70x10
80x8 (became more of a press as the set(s) progressed)
Super Set 2:
D1) Wide Grip Flat Bench Press:
185x14
185x12
185x14
D2) Alternating DB Curl:
50x20
50x20…40x16…30x16…20x15 (both arms at once)
50x16…40x14…30x12…20x15 (as above)
Finishers
E) Body Weight Dips to failure:
BWx24
BWx22
BWx21s (7 bottom half, 7 top half, 8 full reps)
F) Triceps Extensions with Average Band:
1x70-80
I set the band up and pumped out reps with constant tension.
If I got close to failure, I moved my hands down the band to reduce the tension. Goal was 100 reps but I had to get out of there fast to catch the UPS guy.
Great workout! It looks like a lot, but we drove through pretty well. Definitely a good day in the gym. I felt like I looked bigger today. Not just in my chest and arms, but my legs as well. It was nice, it must be leftover from my cheat meal on Saturday night. No work tonight, just relaxing and recuperating.
lets see how your front poses look if you toe out a little more and bend the knees a bit further.
You’re looking great man. Keep up the good work and keep powering through. Leaner and leaner every week.
[quote]GrindOverMatter wrote:
lets see how your front poses look if you toe out a little more and bend the knees a bit further.[/quote]
I’ll definitely try that out tomorrow morning when I take some more pictures. Thanks!
Tuesday, April 23rd, 2013.
Leg Day.
Holee-sheet. This was a great workout.
Warm Up with foam rolling, static/kinetic stretching, and box jumps.
1 set each of leg extensions and single-leg curl to warm up my knees.
A) Reverse Facing Power Squat (similar to front squat):
2pps X15
3pps X15
4pps X15
5pps X12
6ppx X10
Felt great on my legs, especially my quads. No knee paid, but plenty of muscle action.
Super Set 1
B1) Leg Press:
-Shoulder Foot Placement, Toes out at 15-30 degrees.
9pps X12
10pps X12
13pps X12 Some Assisted Reps.
14pps X10 (Higher, Wider Foot Placement) Some assisted reps.
B2) Leg Extensions:
170x12
195x12
255 (stack) X12
255x10…180x10…120x10-12
Giant Set 1
C1) DB Step-Up to Tire:
BW+40s X10 each leg
BW+40s X8 each leg
BW+40s X5 each leg
C2) Single Leg Curl:
50x12
75x12
100x6 negatives…50x12
C3) DB Squat, 5 Inch Deficit:
100x10
110x8
110x8
We were finished as a group here, but the main guy wanted me to do “some” lunges.
D) Lunges with high step:
BW+50s for 40 yards.
BW for 40 yards.
BW+50s for 20 yards.
BW for 20 yards.
I finished up with foam rolling and stretching.
The first half of the workout was focused on quads while the second half was geared more towards hamstrings.
I weighed 183.0 this morning, which is up slightly from the last few days (182.8 (yesterday), 181.8 (2 days ago)).
I’m not worried because it doesn’t look like I’ve gained weight, but I also know that weight loss isn’t linear and this kind of nonsense can happen. Not worrying about it. I have just under 11 weeks until my show and I’m feeling great.
I feel like I’m leaning out nicely, but hips are still being stubborn. I think that as soon as those begin to come down, then things will really start to pick up haha.
Front Relaxed.
I still haven’t watched a posing tutorial, I need to stop putting it off…
Rear Relaxed.
I also need to get posing trunks. Any color suggestions for me, guys?
I was thinking an electric blue color since blue is my favorite color.
10.5 weeks out.
Front Double Biceps.
Waist appears to be tightening a bit =)
It looks like I need to learn a little less farther back and open up my shoulders a bit more. I look like I’m ‘collapsed’ or tight in my shoulders girdle.
10.5 weeks out.
Rear double biceps. My favorite of the 4 poses that I do regularly for Shelby.
This reminds me that I need to get pictures of the other mandatories soon.
Looking good mate, and you’re only going to look bigger as you get closer I suspect
[quote]lemony2j wrote:
Looking good mate, and you’re only going to look bigger as you get closer I suspect[/quote]
I definitely hope so! I don’t intend to go light in my training so I hope that’ll spurt some more growth while dropping fat. One can dream 
My partners won’t let me go light anyway, not that I want to.
I can’t wait to see how I look with some color, I’m whiter than a white board at this point…except all of my freckles.
