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

  1. #201
    gbrice75's Avatar
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    ps - do you have a workout scheduled for tomorrow? If so, what does it entail?

  2. #202
    --->>405<<---'s Avatar
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    7 site.. Thx SteM.. Just keep rolling?? No changes??

  13. #213
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    It seems also most of thr drop is from thigh and supraillAc and subscapular.. Chest tricep stomach all still thr same

  14. #214
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    Ahh and ive lost from thr one by ur hip kinda.. Between the love handle amd the bellybutton

  15. #215
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    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
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    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
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    3lbs/week average is awesome. At that rate, in 3 more weeks you will UNDOUBTEDLY see a difference. 18lbs.... WHAT!!!??

  18. #218
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    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.
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  19. #219
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    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
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    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.
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  21. #221
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    Shoot yeh i feel ok.. A little tired but i just finished changing 4 tires manually after my cRdio.. All before 9am

  30. #230
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    ^^ That'd burn anybody out!

  31. #231
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    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.
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  32. #232
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    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
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    also were the nutrition resource forum now huh??well, pardon me

  34. #234
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    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
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    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
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    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!
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  37. #237
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    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
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    ^^ 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.
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  39. #239
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    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
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    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 ..

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