You lookin at going much lower??
Your not naturally a ‘fat guy,’ though, right? Now you just gotta put habits in place to keep you from falling back.
[quote]dday wrote:
Can’t say enough how impressive your transformation is. [/quote]
Thanks Don. Thinking about you and your family.
[quote]mom-in-MD wrote:
You lookin at going much lower??
Your not naturally a ‘fat guy,’ though, right? Now you just gotta put habits in place to keep you from falling back. [/quote]
That’s the bottom MiMsy. Time to ‘move up’ properly.
awesome transformation - my preference lies somewhere between the two. A super lean guy just makes me look bad. lol!
I’m back.
Myrtle Beach was a blast. Golfed Sunday through Friday and then hit the hot tub/pool every night. Weather was pretty much perfect and I’ve still got a tan. Came home to cold temps and rain. Wasn’t impressed but it could have been worse (see East Coast).
Got home late Saturday night and enjoyed a FABULOUS night’s sleep in my own bed. You can’t beat your own bed.
Hit the gym yesterday to train some legs. Body felt great going into the session.
A. Lying Ham Curls
**3 warm up sets
5 x 10 x 115
B. Leg Press
20 x 5pps/6pps
15 x 7pps/8pps
6 x 9pps/9pps+25/10pps/11pps
Insane leap of strength there!
C. Squats
15 x 185
15 x 225 + 32 x 135
Squats felt heavy but that’s to be expected after 8 sets on the Leg Press
D. SM Reverse Lunges
20 x bar/95/135
Totally sucking wind at this point.
E. Seated Calf Press
200 reps
Called it a day.
I officially gained 13lbs but I’ll be bringing that number back down a little bit before moving up properly. Currently sitting at 179 this morning.
Welcome back and that’s a great “get back into it” session!
james
Glad to hear the vacation went fine and thats one hell of a day back at it.
Ahhh LOVE vacations…
Ripped and ready! The mental strength was the toughest part, or Id assume so ? Congrats 
Good stuff Todd. Veins in the abs are the surest sign a man has suffered a hard diet. And your high rep day put me to f##king shame. Really. I need to sack up, here…
welcome back man…thats a killer leg session…what a transformation!
Thanks everyone.
It’s good to be back (here and at the gym).
Had a good shoulder session last night. Again, strength is very noticable due to the eating last week. I’m sure it’ll fizzle out at some point this week, but it’s invigorating to be making big leaps.
A. Bent Over Laterals
5 x 15 x 20lb’rs
B. Reverse Machine Flyes
5 x 12 x 100
C. Seated DB Press
3 x 8 x 65lb’rs
8 x 70lb’rs **Feeling strong
D. SM BNP
3 x 10 x 95lbs **really flex at the top of the movement
E. Seated DB Laterals
6 x 10 x 25lb’rs
F. SM Upright Rows
3 x 10 x 115lbs
Finished with HLR’s and Machine Crunches.
All movements except the pressing were done with very little rest. Basically just back and forth between my lifting partner and myself.
It’s HUMP day.
My legs are extremely angry at me about that welcome back session. Foam rolling and stretching don’t seem to be calming anything either. Perhaps there really are knives in my glutes/hams.
Last night was ‘Back Attack’ and I was really hoping to pull but given the “stiffness” in the crucial muscles, I decided it was probably best to lay off for one more week.
The theme for last night was ‘Pyramid’.
So here she goes…
A. BO SM Rows w/ Pause
12/10/8/6 x 135/155/185/205
B. HS High Row
12/10/8/6 x 2pps/+25/+10/3pps
C. WG Pulldowns
12/10/8/6
D. UG Machine Row
12/10/8/6
E. DB Pullover
4 x 8 x 95lbs
F. HS Shrugs
4 x 15 x 2pps
**pause at stretch and contraction
Pretty decent session and I’m definitely feeling some DOMS in my lats this morning.
My new favourite song to train to. I’m pretty sure I bounce around while this is cranking on the 'Pod. Not sure how I’d have gotten through all this training without my Detroit friends, Rock & Shady.
(PS: NSFW language)
You’re damn strong for a skinny guy. Sorry…lean, I meant lean
Great work.
Thanks git. I guess I am a skinny bastard these days.
Last night was chest and I probably should have taken the rest day but my (most absent) partner wanted to lift so we went.
A. Seated HS Bench
4 x 8 x 1pps+25
**not sure why but this particular machine is WAY tougher than any other I’ve ever used. Must be the lever point.
B. Inc BB
4 x 6 x 165
**controlled reps to neck and no lock out
C. Flat DB Press
3 x 12 x 55/65/70
**thought I would struggled with 55’s for 12 after all the prior pressing but turns out 70’s are the magic number there
D. Machine Flyes
3 x 15
Finished off with some Cable laterals and called it a day.
I experienced some “mild” cramping yesterday during the session in weird spots. My lats cramped during the seated HS pressing and my hip flexors were nasty buggers during the flat DB’s. I need to incorporate some fiber into the diet as I know I get enough liquids.
Had a bit of a relaxed, normal, boys weekend.
I did get in Sunday to train Legs (although I was feeling a bit hungover so it took some time to get moving).
My Leg session involved Laying Ham Curls (4 heavy working sets), DE Squats (10 sets of 3 @ 135 w/ light bands) and then a giant drop set of hack squats (working from 3pps down) and then a giant drop set on the Leg press (working from 8pps down w/ 3 sec neg). I finished with some RDL’s and Leg extensions.
Feeling a bit soft and undecided as to what to do with the diet (although I have a bit of a plan – at least for this week) so there will be renewed focus beginning today.
What is that renewed focus?
james
James, just a renewed focus on the diet to get to my goals. Looking to climb to 190 and still see my abs.
So I am headed northerly in terms of weight.
My plan of attack is to add carbs in gradually until my body stops gaining and then make more adjustments (carb cycling). I am going to do my best to stay relatively lean, keep some cardio in during the week but likely use HIIT for that as opposed to steady state (unless fasted).
Given that I was at ZERO carbs for an extended period of time, I’ve started by jumping to 80g/day with 30g in my first meal and 50g post workout. For non-training days I will go with 30g.
Starting weight is 172.
Last night was Shoulders.
A. Rear Cable Flyes - 5 x 20
B. Reverse Machine Flyes - 5 x 12
C. Seated HS Press - 4 x 10
D. NG Machine Press - 3 x 10
E. Standing DB Laterals - 6 x 10
F. SM Upright Rows - 4 x 12-15
Did some seated calf work and then 16min HIIT on the Stepmill.
YOU are feeling a bit soft???
oh dear.
If I added carbs until I stopped gaining, I’d be dead. How do you DO THAT?? lol