Page 6 of 107 FirstFirst 12345678910111656106 ... LastLast
Results 201 to 240 of 4241
Like Tree16Likes

Thread: --->>405<<--- accountability/progress log

  1. #201
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    ps - do you have a workout scheduled for tomorrow? If so, what does it entail?

  2. #202
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    I would say stick with your diet 100% dedication for 30 days. If you can do that, reward yourself with a really nice cheat meal, whatever you want. Ideally have the meal the day/early evening before your most intense workout, such as legs. That will at least offset the massive overfeed and put some of those calories to good use.

    that was oct 1.. so the cheat meal i was talking about is scheduled for oct 30 i started on sept 28 so that would be my 33rd day.. Now that said do u think the 10 wings and 2 pieces of pizza will be ok after 33 days of 100% dedication to my diet??

    So November 1st (around that date) has a nice meal waiting for you if you stick to this plan, and I know you can!!!! [/QUOTE]

  3. #203
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    my skills rnt that good on here yet GB but that first sentence in post 202 was what u said to me the rest is what i just said rite now.. hope its not too confusing

  4. #204
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,194
    Quote Originally Posted by --->>405<<--- View Post
    well i have puter rite now so ill take advantage of it..

    Legs: Squat 4 x 10 (135,185,225,275)
    leg press 4 x 15 (500,680,770,860)
    leg ext 4 x 15( new to this so like 90,100,110,120)
    leg curl 4 x 15(new to this.. 40,60,80,90)
    standing calf 4 x 15(i think like 250..all the weight on machine)

    chest:db flat bench 20 rep warmup 45lb dbs
    15 rep (75lb dbs)
    10 rep (90lb dbs)
    6 rep (110 lb dbs)

    incline db bench 10 x 45lb db
    10 x 55lb db
    10 x 65lb db
    as many as i can 70lb db

    cables lying down 15 x 20lb
    15 x 30 lb
    15 x 20 lb
    failure x 10 lb

    pec deck: 15 x 50lb
    15 x 60lb
    15 x 70lb
    15 x 60lb

    back: Bent reverse db flyes 10 x 30
    10 x 35
    10 x 40
    10 x 40

    t bar rows 10 x 125
    10 x 150
    10 x 175
    8 x 175

    seated cable row 12 x 100
    12 x 125
    12 x 150
    12 x 150

    lat pulldown(wide grip just started) 8 x 130
    8 x 140
    8 x 160
    8 x 170

    shoulders: Standing mil press : 10 x 95
    10 x 115
    10 x 135
    8 x 155

    db shoulder flyes 10 x 25lb db
    10 x 30lb db
    10 x 35 lb db
    10 x 40 lb db

    upright row 10 x 55
    10 x 65
    10 x 75
    10 x 95

    behind back shoulder cable 10 x 10lb
    10 x 20lb
    10 x 30 lb
    10 x 20 lb

    arms: Standing bb curl 15 x 50 lb
    15 x 70 lb
    15 x 50lb
    failure x 50 lb

    cable curl : 10 x 80
    10 x 100
    10 x 120
    failure x 80

    db curl failure x 25/ 4 sets


    tris: Close grip bench(new) 10 x 85
    10 x 135
    10 x 135
    10 x 135

    1 hand pushdown failure x 60 (usually 25reps)
    failure x 40 (25reps?)
    failure x 20 (25reps?)
    superset these 3 and do 3/4 supersets

    that pretty much sums it up.. Only have like 45 mins usually so i do alot of supersets.. Once i get bf down below 12% i may change the supersetting thing up..
    impressive workout...in 45 minutes...nice

  5. #205
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Quote Originally Posted by --->>405<<--- View Post
    that was oct 1.. so the cheat meal i was talking about is scheduled for oct 30 i started on sept 28 so that would be my 33rd day.. Now that said do u think the 10 wings and 2 pieces of pizza will be ok after 33 days of 100% dedication to my diet??
    Noted.... and yep!

  6. #206
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Thx girly but i dont do tat all in one wkout

    Total Daily Macros(late nite at work):
    2298/324/101/56. 59%P/18%C/23%F

  7. #207
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Oh 1 last thing.. U know i usually wk out at lunch.. Well today i had to wait til 6pm so when. I got 2 the gym it was closed.. They close at 5pm on sats.. No shoulders and tris for me today.. I did get my cardio.. I guess i need to do them mon instead of legs.. Well ill prob work sun nite so i prob wont get to the gym again til tues.. So i do shoulders tue then on wed start my week over i guess.. So ill be in gym tue wed thu fri sat just to stay caught up..See yall tomorrow(today)

  8. #208
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,194
    Quote Originally Posted by --->>405<<--- View Post
    Thx girly but i dont do tat all in one wkout

    Total Daily Macros(late nite at work):
    2298/324/101/56. 59%P/18%C/23%F
    oh....I was wondering just how super your sets ; ) LOL

  9. #209
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Well another weigh-in.. On one side im happy but the other i not so sure.. May need some help.. I do realize the calipers arent extremely accurate (after seeing the diff between them and the bod pod.. 5%bf difference)

    Weight this am..204.6
    Weight last sunday..208.6
    Diff of 4lbs ..

    Bf last week - 20.5%
    this week- 19.99% = .5% bf drop

    LBM last week= 75.23
    this week= 74.24

    1kg LBm lost..

    Beginning LBm(3 weeks ago)=75.48
    now=74.24.... 1.24kgs total lbm lost in 3 weeks
    2.57kgs fat lost in 3 weeks

    Is this acceptable?? If not HELP!!!!!

  10. #210
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Oh one more thing.. Beginning bf (3 weeks ago) 21.87
    Current bf. 19.99 = 1.88% drop in bf in 3 weeks

  11. #211
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Caliper readings are normally out from week to week slightly, even for those who have mastered the art. Is it a 9 site reading you are basing the caliper readings on?

    And if you've dropped 2% in 3 weeks that is pretty damn awesome.

  12. #212
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    7 site.. Thx SteM.. Just keep rolling?? No changes??

  13. #213
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    It seems also most of thr drop is from thigh and supraillAc and subscapular.. Chest tricep stomach all still thr same

  14. #214
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Ahh and ive lost from thr one by ur hip kinda.. Between the love handle amd the bellybutton

  15. #215
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Drop is a drop! 7 site is decent, do 9 if possible.

    Fat loss is not linear. It will not be consistent, and will not all come from the same area. e.g. if you were to measure me from the middle abs up, i'd probably come in at 9%. Factor in my lower abdomen/hips/arse, and that puts me well over 10%, probably bordering on 12.

  16. #216
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Yeh I gotcha.. Well i suppose all in all im doing well then losing almost 9 lbs in 3 weeks.. Maybe in 3 more weeks ill really get to see a difference

  17. #217
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    3lbs/week average is awesome. At that rate, in 3 more weeks you will UNDOUBTEDLY see a difference. 18lbs.... WHAT!!!??

  18. #218
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
    Join Date
    Apr 2010
    Location
    USA and many other places
    Posts
    11,408
    Quote Originally Posted by --->>405<<---;57***49
    Yeh I gotcha.. Well i suppose all in all im doing well then losing almost 9 lbs in 3 weeks.. Maybe in 3 more weeks ill really get to see a difference
    This is wonderful to hear 405. And thanks for dropping by my thread....
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  19. #219
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    hey slim ur welcome well not much else to report today..off day.. am fasted cardio tomorrow.. i tell u i think i actually missed doing it today (am cardio) in a weird way.. maybe cuz i see how much its helping my fatloss.. anyways..

    Total Daily Macros:2223/334/97/44 63%P/18%C/18%F

    oh yeh GB tomorrow is my birthday(where u denied me cake 37... man they just keep coming and coming dont they?? oh and also my wife is giving me crap cuz she and her parents wanted to take me out to dinner but she told them i couldnt go "because of my diet" i think shes a little frustrated with it cuz we used to eat good and now i dont ever cook .. i dont think she really cares if im fat.. i still lookd ok with clothes on cuz my frame is nice but i hate being fat so..

    i told her once i get to where i wanna be ill be able (hopefully) to make some minor adjustments in the variety of food i eat but until then im not changing a thing!

  20. #220
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
    Join Date
    Apr 2010
    Location
    USA and many other places
    Posts
    11,408
    Keep your eye on the prize and your wife will end up loving you for sticking to your program.

    HAPPY BIRTHDAY!
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  21. #221
    Fit N Fun is offline Associate Member
    Join Date
    Feb 2010
    Posts
    234
    Quote Originally Posted by --->>405<<--- View Post
    Oh one more thing.. Beginning bf (3 weeks ago) 21.87
    Current bf. 19.99 = 1.88% drop in bf in 3 weeks
    405,

    Here is a bit of reading for you on calipers vs segmental body composition scales http://www.tanita.co.uk/index.php?id=129

    Here is a link to the segmental body composition scales I use http://www.tanita.co.uk/index.php?id=18&L=0&tx_f03showxtcommerceproducts_p i1[showUid]=535&cHash=bde7fc06d9

    I use the BC-558, they may have been superceeded by the BC-601, but they do take much of the chance out of the caliper readings.

    I have seen gym's with professional versions of the same equipment, so you might get access to one if you phone around. I got mine off eBay, so that might be worth a try too.

    Keep up the good work, really impressed with your dedication

  22. #222
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    HEY thx fit.. Actually i found a "bod pod" rite by where i work so tat really helps out alot.. I dont know if u are familiar w bod pods but they are some egg looking thing u sit in ur underwear in and it seals and changes the pressure inside and tells u ur bf %.. According to my bodubuilder friend its the most accurate form of bf measuring to date.. Costs like 35$ amd takes about 20 mins.. I get wife to do calipers just to keepnan eye on it between visits which i plan on doing once a month..:

    Did 45 min fasted cardio and now i have to go buy a new car and then Make up shoulders and tris from sat.. Gonna be a busy day...

  23. #223
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    Quote Originally Posted by --->>405<<--- View Post
    oh yeh GB tomorrow is my birthday(where u denied me cake 37... man they just keep coming and coming dont they?? oh and also my wife is giving me crap cuz she and her parents wanted to take me out to dinner but she told them i couldnt go "because of my diet" i think shes a little frustrated with it cuz we used to eat good and now i dont ever cook .. i dont think she really cares if im fat.. i still lookd ok with clothes on cuz my frame is nice but i hate being fat so..

    i told her once i get to where i wanna be ill be able (hopefully) to make some minor adjustments in the variety of food i eat but until then im not changing a thing!
    lol i'm sorry man!!! However I think you could still go out to dinner; there are enough healthy choices to make where you won't be derailed. Not a huge deal if you don't eat your EXACT diet for one night IMO. We're human and all have to live a little.

    Happy Birthday, lol!

  24. #224
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Well todays over.. Car buying killed my. CHances for lifting today .. Wonder if i should stil make up shoulders and tris from sat or start the week new again tomorrow with legs..?? Stem gb??

    Also had hard time getting all macros hit.. Gonna combine meal 5 and 6 rite now before bed so i get close.. Tat ok?? Just 2 cans tuna and 1C cott cheese and 2 tbs nat PB..

    Total Daily Macros: 1935/293/75/40. 64%P/16%C/20%F

    I WILL LIFT TOMORROW DANGIT!!!!!!!

  25. #225
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    I'd just start the week with legs... the rest won't hurt your other groups.

    As for diet, i'd make it 1tbsp nat PB... plenty!

  26. #226
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Quote Originally Posted by gbrice75 View Post
    I'd just start the week with legs... the rest won't hurt your other groups.

    As for diet, i'd make it 1tbsp nat PB... plenty!
    Whereas I would just continue with the bodypart to be trained next. Though my days are all over the place at the minute and I'm lucky if I get 4 sessions a week. That's what makes following the diet plan even more important.

    405, many happy returns old boy. Go out for the meal, just make the right choices. Don't be scared to ask for it how you want it.

  27. #227
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Well guys i just finished my 45 min am fasted cardio again i tell u the weight continues to surprise me.. It seems like every day i wake up and get on the scAle i weigh less than the day before this am i weighed 202... Down from 204 on sunday(2days ago) .. Thats 11 lbs in 23 days.: SteM and Gb i should just keep rolling like this rite?? Not worry about lbm?? 2300 cals and 330g protein is enuff for me to hang on to it and be dropping this fAst??

    SteM im gonna start ur suggested wkout today.. Will be the first time i havent done circuit since i was a teenager well i need to go eat my breakfast.. We certainly dont wanna encourage catabolism

    Hope yall have a good day..

  28. #228
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    If you're losing weight and feel fine (strength, energy, etc) I wouldn't be worried. 2300 cals and 330g of protein is plenty, especially on the protein.

  29. #229
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    Shoot yeh i feel ok.. A little tired but i just finished changing 4 tires manually after my cRdio.. All before 9am

  30. #230
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    ^^ That'd burn anybody out!

  31. #231
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
    Join Date
    Apr 2010
    Location
    USA and many other places
    Posts
    11,408
    11 gone in 23 days? WOWSA! Good for you. I would not worry about your lean mass for now. Get the BF off first IMO.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  32. #232
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    sounds good slim.. ill keep rolling like i am.. got my lifting dun.. SteM that chest and bi wkout u gave me was great man.. got it in and got out thx dude..

  33. #233
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    also were the nutrition resource forum now huh??well, pardon me

  34. #234
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Quote Originally Posted by --->>405<<--- View Post
    sounds good slim.. ill keep rolling like i am.. got my lifting dun.. SteM that chest and bi wkout u gave me was great man.. got it in and got out thx dude..
    Good news. Hoping you managed to shift a bit more weightper set than usual?

    Good weight loss. Don't sweat on the LBM. Keep it up, dude.

  35. #235
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    yeh actually i did.. was doing 90lb DB s on incline today... when supersetting i never got over 70..on flat db bench the most there is in the gym is 110lb dbs so i cant really go higher than that.. it was cool.. took a little getting used to by doing only one set then resting..usually i have to do like 4,5 or 6 sets before i can rest.. gave maybe 1 min between sets..

    had a good day.. got all in i needed to.. diet am cardio and lift

    Total Daily Macros:2223/334/97/44 63%P/18%C/18%F

  36. #236
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
    Join Date
    Apr 2010
    Location
    USA and many other places
    Posts
    11,408
    Quote Originally Posted by --->>405<<--- View Post
    also were the nutrition resource forum now huh??well, pardon me
    Yep! Don't you like it? Never have liked the "D" word! LOL!
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  37. #237
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    well todays not really starting off well.. did no cardio this am cuz i didnt get home from work last nite until 0200 and had to get up this am at 0630 to go back to work.. tired.. to top it off at lunch(when i should be lifting) i have to go BACK to the doctor AGAIN to get blood drawn AGAIN cuz the idiots at the lab didnt test me for the ONE THING I WENT TO THE LAB TO GET TESTED FOR! TESTOSTERONE .. but at least i know my cholesterol is ok rite? oh boy! stop the presses.. now i can sleep.. my electrolytes are fine..

    oh and also i had to battle last nite with a major urge to go to KRYSTAL and get 6 bacon cheese KRYSTALS with mayo and ketchup only and a chili cheese fry.. i went to the snak machine cuz it was late and i was starving and i was gonna get some pork rinds cuz one bag only has 80 cals and 5g fat and 0 carbs but the machine was out.. i only had 1 dollar on me so i spent it intentionally on a coke zero that way i wouldnt have any money to go bak to the snack machine with.. LOL so im still 100% on diet..

    i tell u one thing im ready for a cheat meal.. 1 week from this saturday.. some family is coming over and were gonna celebrate my bday then.. GB 3 weeks was not bad on diet 100% but i tell u in week 4 with perfect adherence its beginning to wear on me a little bit hope yall r having a good day..

  38. #238
    SlimmerMe's Avatar
    SlimmerMe is offline ~Knowledgeable Female Extraordinaire~
    Join Date
    Apr 2010
    Location
    USA and many other places
    Posts
    11,408
    ^^ YOU GOT IT NOW! Consistency is the secret and you are doing this.
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  39. #239
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,457
    You're getting there bro... if you did 3 weeks, you can certainly do one more. GREAT about the vending machine thing... many others would have caved... I have. Respect!!

  40. #240
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    well i managed to get my lift in today.. did legs and it was a good workout.. split squats r tuff man i tell u im tired now ..

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •