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09-01-2017, 12:07 PM #52641MONITOR
- Join Date
- Sep 2012
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- Scotland
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I did shoulders and traps the day, head was fried mind was everywhere.
Standing db side raises 3 sets
Rev db flys 3 sets
Plate front raises 2 sets drop 1 more set
Db shoulder press 2 sets
BB shrugs 2 sets pure shit here head was away
Machine shugs behind back as above.
Done
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09-01-2017, 01:03 PM #52642
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09-01-2017, 03:33 PM #52643MONITOR
- Join Date
- Sep 2012
- Location
- Scotland
- Posts
- 16,657
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09-01-2017, 07:40 PM #52644
**Marcus's HIT Dungeon**
Hey all!!! Went and did a BF test today and was happy with the results!
I have extra weight on due to fluff, but my goal is 15%. He doesn't recommend more for me only because I barely have any fat in my face and is worried once a woman loses that fat its hard to replace.
I was happy with 18. I can't believe that how much muscle I have.
Heard bod pod is pretty accurate. Hope it is!
My goal with carb cycling is 5-7 lbs and see how lean I can get.
Sent from my iPhone using Tapatalk
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09-01-2017, 09:05 PM #52645
Update on legs - posted a bit last week about knee surgery in Jan with nasty complications. This is workout #2 since starting legs. I tolerated first run really well but due to hammering calves hard for the first time in 7 months I definitely could have gotten away with a handicap parking placard the way I was walking for 2 days after.
Started with lighter work until I see how knee does. Still has a chronic effusion and putting on a neoprene sleeve put enough pressure on the kneecap that I could feel the effusion in the joint so probably have to get it drained again ffs. Below is my workout. Knee feels really good today and it was hard not pushing it hard today but if it goes south it's going south for a long time so approaching with caution.
Straight leg deadlift BB
145 x 15
195 x 12
215 x 12
(not to failure but good tension on the hammies)
grip was limiting me a bit to be honest
Seated machine hamstring curls, single leg
2 x 12 (can't remember weight and didn't record, just adding plates each set)
1 x 10
1 x 6 then rest/pause to total of 10
Seated quad extensions (therapist making me stick to this for a while), single leg static hold - use both legs to extension, then hold static in extension with quad locked down x goal of 15 sec
3 x 40lb x 15s (alternating), 1 min rest after set of 3
3 x 50 x 15s
3 x 60 x 15s
3 x 70 x 12 s
Body Master seated leg press
130 x 20, reclined 1 - 1 1/2 min rest between sets
150 x 20, reclined
190 x 25, reclined
230 x 30, seated
260 x 15, seated
did not go to failure but great work, cut last set off at 15 due to some emerging knee pain
standing calf raise DB, single leg
12 x 35lb
10 x 40
7 x 45 w/rest pause to hit 12
seated calf raise, both
12 x 90
11 x 115
8 x 140
6 x 150, rest pause to hit 10
Felt good but nowhere near what a leg day should be. But after 8 mos with no legs we'll see what it feels like tomorrow, along with the knee.
Funny thing is a week ago I was still having a hard time bending over and bending knee enough to pick something up off the floor, today after 2nd workout was able to actually kneel on the bed, almost squat down to pick up kids legos. I didn't walk with a limp after the workout which is a first as well. Pretty stoked
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09-02-2017, 12:03 AM #52646
BodPod is good for statistical measurements, but falls short for individual progression tracking. It shows inconsistencies in the 5% range. If you had them run another one on you tomorrow, it could easily come back showing you several percent higher or lower. DEXA and water methods are a little better, but still not ideal.
If you can make friends with someone at a university that has access to a CT or MRI, you'll be much better served. They're insanely accurate, but too expensive to use regularly, and most hospitals aren't going to be down with the idea of using such a resource for bodyfat measurements.
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09-02-2017, 03:25 AM #52647
Good job akd.
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09-02-2017, 03:40 AM #52648There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-02-2017, 04:33 AM #52649
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09-02-2017, 04:41 AM #52650
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09-02-2017, 04:42 AM #52651
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09-02-2017, 05:02 AM #52652
18% is awesome! I'm working back down to that number. 15 is a target for me too. Love that %!!!
I have no fat in face and it doesn't come back where I want it when weight goes up. Lol. Your doc is spot on.
Cosmetic surgeon can do fat transfer into face. It's better then fillers! The higher a persons metabolism the quicker the body metabolizes the filler. Fat transfer looks natural!
coworker had 4 vials of filler - she looked like a chipmunk who found the birdseed but couldn't eat the stores bc her metabolism was so slow. Think synthol cheeks! She wasn't happy and doesn't recommend.
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09-02-2017, 05:09 AM #52653
Been dialing in diet and focused on water. Losing fat. Feeling good.
Not eating enough is big issue for me.
Work has become unreasonable and Stress manifests itself as mental exhaustion.
Gyming later. Yayyy!!!
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09-02-2017, 05:32 AM #52654
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09-02-2017, 05:35 AM #52655
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09-02-2017, 05:36 AM #52656
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09-02-2017, 05:45 AM #52657
Arms today smashed the fuck outta em. Fast and heavy
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Morning fellas/ladies
Just checkin in hitting legs today so I'll report back!
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09-02-2017, 07:29 AM #52660
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09-02-2017, 07:32 AM #52661
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09-02-2017, 08:32 AM #52663
Another variation of plate raises I really like is to do "steering wheels". Hold the plate straight out in front with hands on 9/3, then turn the "wheel" a quarter turn so your hands are now at the 12/6 position. Keep rotating the wheel left/right stopping at the 12/6 position each time. Do this as long as you can until you can't hold the plate out in front of you anymore....it doesn't take long!
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09-02-2017, 09:45 AM #52664
Good morning everyone!
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Arms today - went very well real intense heavy with some high reps on certain ex's and strong my best session yet intensity wise I'd say!
- Oly bar curls heavy
3w/u
1w 2 drops
- hammer preachers off back of incline bench
1w 3drops
- EZ Bar curls s/s rev curls
1w 2drops. -- 2w drop
- cable curls
2w 8-12
- CG smith Bench
Pyramided up and was strong today here after bis created that cushion
1w315 7 2 forced 275 6 + 1forced into neg 225 12 racked short
- incline skulls s/s into presses after
2w115 10+/8 DD
- straight bar pushdowns
Stacked
1w 3drops
- rope pushdowns bent over pulling past hips s/s one arm rope ext's(15-20reps)
3w & 3w 1arms no rest
Great w/o was happy about the 315 on CG first time in a while even b4 the lay off
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09-02-2017, 11:21 AM #52667
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09-02-2017, 12:19 PM #52669
Update on knee/legs - no knee pain today. In fact, feels better than ever. Kel recommended the neoprene sleeve and I think it worked wonders.
Hammies are feeling abused, calves were worked but quads are fine. I don't always gauge workouts by soreness, but only into second workout I would expect if I am working something I would feel it for a few days. But...the high reps are def helping reestablish strength and endurance to time under tension in connective tissues so need to remember that.
Overall very pleased. Shoulders this evening - have kiddos so will use adjustable DB at home.
Can't wait to work legs again!
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09-02-2017, 02:22 PM #52670
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09-02-2017, 02:38 PM #52671
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09-02-2017, 02:43 PM #52672
Oh man, hams are pulling on my back hard last night and today. Hate that pain. My own fault though for never stretching enough after leg workouts. Then back on Friday sealed the deal. So, been constantly stretching today and it's helping.
Back was great though:
Straight bar pulldowns: 3 sets heavy. Back to normal weight
35 degree smith supported rows: 3 sets heavy, 8-12 reps with RP's during and after some sets. Movement just sucks the air out of my lungs.
Low cable rows: 3 sets, extra weight on machine, 10-12 ish
Dumbells over 35 degree bench (simultaneous): 3 sets 8-12 reps. Still really love these to. Great squeeze.
Shrugs: Behind the back smith and dumbell.
Good day.
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09-02-2017, 04:06 PM #52673
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09-02-2017, 07:55 PM #52674
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09-02-2017, 07:56 PM #52675There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-02-2017, 07:57 PM #52676
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09-02-2017, 07:59 PM #52677
Morning/evening, everyone. Getting ready to go back to work. Feeling tired, LOL.
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
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09-02-2017, 08:04 PM #52678
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09-03-2017, 03:33 AM #52679
Lazy Sunday today. Got a big breakfast oats with milk, 3 slices of toast and 5 egg scrambled egg and black coffee and cream.
Gonna take out the gt4 today and go for a spin down to the country side with some thin lizzy on the stereo.
Have a great Sunday all.
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What's up all!
My body is wrecked due to the past wk... may hit shoulders and traps today.
Hope your enjoying your w/e.... keep kickin ass everyone
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