Dieting To Complete Transformation!!

[--->>405<<---]

dad gummit pap that was1 wkout? LOL

[Papiriqui]

dad gummit pap that was1 wkout? LOL

Hahaha you crazy man!!

[tbody66]

Definitely a good pair of workouts!

[Papiriqui]

0454 and on my way to hit legs. First meal down already!! Diet in check!! Happy Wednesday gents!

[-KJ-]

good going bro... keep at it!

[Papiriqui]

Great leg workout!!! I went up in weight on squats, either legs are getting stronger, i got the hang of regular squat, or jusr had more strength today!! Either way im happy and hope the streak continues!! Workout goes as follows:

Wednesday 2/1
Squat:

45x5
135x5
225x10, 225x10, 225x10, 225x10, 225x10, 225x10, 225x10, 275x10, 315x10, 365x7 holy crap!! That was really really hard!!

SLDL:

135x21
185x21
225x15,6 wooooooow

Toe Presses:

360x7x7x7
360x7x7x7
360x7x7x7

Cardio:

10 minutes on bike, steady pace between 55-65 @ level 1

[--->>405<<---]

thats pretty good pap!

[tbody66]

Awesome squat routine!

[Papiriqui]

Little sad i could not do the entire routine but as im driving i can barely feel my shoulders from the triple threat!!

Great workout and it goes as follows:

Thursday 2/2:
DB Incline Press:

20x5, 30x5, 40x5, 50x5
60x25
60x15,10
60x15,10

DB Flat Press:

60x20,5
60x20,5
60x15,10

DB Decline Press:

60x15,10
60x15,10
60x15,10

Triple Threat DB Raises:

25x20,5 front
20x20,5 lateral
10x25 rear

25x20,5 front
20x15,10 lateral
10x19,6 rear

25x15,10 front
20x15,10 lateral
10x15,10 rear

No reverse akull crushers or bicycle, running late, took me longer today to perform this exercises!!

[Papiriqui]

I was in Yahoo! reading the news this morning and came across this article. Thought you guys might be interested, it puts me in perspective for the places i used to go eat, chain restaurants and stuff.

http://news.yahoo.com/blogs/sideshow...171209662.html

[Papiriqui]

Had a bit of issue with my forearms, didnt stop me but it took my concentration away as strength and perhaps proper form!!

Todays workout goes as follows:

Friday 2/3:
Wide Grip Pull Down:

145x25
145x20,5
145x20,5 holy crap i hate this exercise with a passion!!
160x20,5
175x15,10 dis i mention i hate this exercise?? I do!!!

V-Bar Seated Low Rows:

150x25
150x20,5
165x15,10 i began to do them slower and they feel so much easier!!
180x15,10 felt a lot easier than last week!!
195x15,10 that did not feel easy at all!!!!!!!!!!

DB Hammer Curls:

35x25
45x25,10
35x15,10
i am feeling in my forearms like a little electric shock!! Feels like my veins are moving from side to side and it hurts a little as well as it feels extremely weird!!
25x25
35x15,10
45x12,13

25x25
35x15,10
45x10,10,5

So for sure either my vein or a nerve is getting pinched in the forearms!! Looked it up and thats whats comes up everywhere!!

[-KJ-]

^^ Ive no experience or knowledge with this situation.
Hope you get it sorted pap. Dont let it knock your spirits.

[Papiriqui]

^^ Ive no experience or knowledge with this situation.
Hope you get it sorted pap. Dont let it knock your spirits.

Yeah no big deal KJ, i dont think is painfull rather uncomfortable and weird! Still pushing through though

[Papiriqui]

Great workout today!! Weekend was not on point as i wante but it was really close, im thinking this comin weekend diet will be in check?, anyways workout goes as follows:

Monday 2/6:
Bench Press:

Bar x 4
Bar x 4
95x3
135x2
185x1
225x1

225x5, 225x5, 225x5, 225x5, 225x5 last 2 sets were more like 3-0-3 than 3-0-1 lol but definitely the best 5 sets i've done since i started this routine!!

Incline Bench Press:

225x5 definitely not as easy as the above mentioned!! Last set was like 3-0-5
185x5 thats more like it!!
185x5
185x5
205x5

Military Press:

95x5
95x5
115x5
125x5
135x5

Upright Rows EZ Curl Bar:

75x25
75x20,5
75x15,10
75x20,5
75x17,8

Toe Presses:

360x25
360x25
360x20,5
360x25
360x25

Dips:

1x36
2x15 holy shyyyyyyyt
3x15

[--->>405<<---]

hey pap.. good to see ya those weekends r tuff on u rnt they ? mine wasnt great either but ive noticed i still drop bf every week even with 1 cheat meal and another kindof cheat so i guess u could say i still drop bf every week with 2 cheats... LOL

[Papiriqui]

Yeah buddy they are, i still lose weight including bf as per my last bodpod but i just want to give it my all you know, because when bulking comes around if i dont get my shyt together i will gain fat alomg with muscle, more than i should and i dont want that!!

So we will see this weekend what happens

Currently on the bike sweating my behind off

[Papiriqui]

Todays workout was great, had a wet morning, was raining really hard but still woke up and went to workout even though i thought about staying lol. Workout goes as follows:

Tuesday 2/7:
Bent Rows:

45x11, 95x11, 135x11
185x5
185x5
185x5
225x5
225x5

V-Bar Pull Downs:

210x5
220x5
230x5
240x5
250x5 a little struggle but will go up in weight next week!!

Barbell Curls:

45x11, 65x11, 85x11, 105x11, 125x9, 105x8, 85x10, 65x15, 45x20

45x11, 65x11, 85x11, 105x11
105x9, 85x10, 65x15, 45x15

Crunches:

1x51 yeeeeees 51 straight again!!
2x51 yeeeeeeeah another straight set, it hurts like a mofo !!!
3x51 almost straight, paused like a second!!

[Papiriqui]

Had a fantastic leg workout!!! Im on Week 5 of the regime Tbody gave me, looking fordward to what comes next!!

Workout goes as follows:

Wednesday 2/8:
Squats:

45x5, 135x5, 225x5

225x10, 225x10, 225x10, 225x10, 225x10, 225x10, 225x10, 275x10, 315x10, 365x3, 135x11

SLDL:

135x21
185x21
225x10, 135x10

Toe Presses:

360x7x7x7
360x7x7x7
360x7x7x7

Cardio:

9 minutes on bike at level 1 between 50-70 RPMs, just a little cool down for the legs!!

[Papiriqui]

Great workout today!! Didnt finish the entire thing cause i was running late and have a meeting at work early this morning!!

Workout goes as follows:

Thursday 2/9:

DB Incline Press:

20x5, 30x5, 40x5, 50x5
60x25
60x15,10
60x15,10

DB Flat Press:

60x20,5
60x18,7
60x20,5

DB Decline Press:

60x20,5
60x15,10
60x15,10

Triple Threat DB Raises:

25x25 front
20x15,10 lateral
10x25 rear

25x15,10 front
20x10,10,5 lateral
10x25 rear

25x25 front
20x15,10 lateral
10x25 rear

[RaginCajun]

still killin it i see. i need to get off my lazy rear and start hitting that AM workout. the shoulder exercise at the end looks pretty mean

[Papiriqui]

still killin it i see. i need to get off my lazy rear and start hitting that AM workout. the shoulder exercise at the end looks pretty mean

Looks better than it feels lol i love it but its very painfull!!

[Papiriqui]

Workout goes as follows:

Friday 2/10:
Wide Grip Pull Down:

145x25
145x20,5 dont know why but when i do this my forearms, my rear shoulder/delts, outside biceps, hurt!!
160x15,10
175x15,10
190x15,10 holy shyts of shyt!!

V-Bar Low Cable Rows:

150x25 grunt!
165x20,5
180x15,10
195x15,10
210x15,10 woooooow

DB Hammer Curls:

25x25
30x15,10
40x10,10,5

25x25
30x15,10
40x10,10,5

25x20,5
30x15,10
40x10,10,5

[joebailey1271]

Im not stepping on your toes, but it seems if you can do 175x15,10 and then 195,1510, seems like you should just save your energy and do 200 or 210 and skip the 175 and 195

[BrownGirl]

Looks like you're doing great! Nice job buddy!

[--->>405<<---]

Pap wats up buddy? Hope ur doin well.. See u tomorrow? Maybe

[Back In Black]

Reckon Pap's been having a party weekend!

[Papiriqui]

Im not stepping on your toes, but it seems if you can do 175x15,10 and then 195,1510, seems like you should just save your energy and do 200 or 210 and skip the 175 and 195

Appareciate the thought buddy, i will give it a try for sure next week!! Thanks for the input

[Papiriqui]

Pap wats up buddy? Hope ur doin well.. See u tomorrow? Maybe

Im good buddy, thanks for asking! Yesterday was a very hectic day at work, had to do nursery visit (landscape project) all day so i couldnt even get on my phone, still here, not going anywhere lol

[Papiriqui]

Reckon Pap's been having a party weekend!

Lol SteM, no party just been off from here, between 3-4 hrs of racquetball saturday and sunday and then extensive recuperation time i barely have time to take a piss

[Papiriqui]

In the gym to get my workout done!! This is my last week of the workout TBODY deseigned for me so next week i will be changing it up, i will incorporate some of my regular exercises in the same way i am working out now but i will go back to heavy sets low reps and perhaps build a little muscle while im at it

Yesterdays workout goes as follows:

Monday 2/13:

Bench Press:

Bar x 4
Bar x 4
95x3
135x2
185x1
225x1

225x5
225x5
225x5
225x5
225x5

Incline Bench Press;

185x5
185x5
185x5
225x5
225x5

Military Press:

95x5
95x5
105x5
115x5
135x5

Upright Rows EZ Curl Bar:

75x25
75x25
75x25
75x25
75x25

Toe Press:

360x25
360x25
360x25
360x25
360x25

Dips:

1x36
2x20
3x15
4x15
5x13

[Papiriqui]

Todays workout goes as follows:

Tuesday 2/15:
Bent Rows:

45x11, 95x11, 135x11,
185x5
185x5
185x5
225x5
225x5

V-Bar Pull Down:

205x5
220x5
235x5
250x5
265x4 holy crap that was intense!! Lost a bit of technique!

Barbell Curls:

45x11, 65x11, 85x11, 105x11
125x5, 105x6, 85x5, 65x10, 45x9
105x12, 85x10, 65x15, 45x20

Crunches:

1x51, 2x51, 3x51 wow i did all 3 sets of straight 51s, NICEEEEEEE!

Cardio:

20 minutes on the bike at level 1 between 50-80 RPMs

[Back In Black]

Cardio:

20 minutes on the bike at level 1 between 50-80 RPMs

Is that not a bit too easy? Any idea what your heart rate is during?

[Papiriqui]

Is that not a bit too easy? Any idea what your heart rate is during?

Yes it is easy, i figured since is after the workout i could go easy and kill time in the bike, SteM i still have to do my 3 HIIT Seasions this afternoon but if you rather see 20 mins of steady mid-hard intensity i can do that, no problem!!

[Back In Black]

Ah, you still have HIIT todo, no probs, just checking

For that 20 mins though try and keep your heart rate about 135bpm.

[Papiriqui]

Ah, you still have HIIT todo, no probs, just checking

For that 20 mins though try and keep your heart rate about 135bpm.

I can do that, i still wear my hr monitor. I'll do that tomorrow after legs if i have time left.

Yes HIIT 3x20 every day unless i get out of work to late than i skip it but otherwise thats the plan every day

[--->>405<<---]

3 HIIT SESSIONS PER DAY?? welcome bak pap! Appears we lost tbody...

[Back In Black]

[QUOTE=--->>405<<---;5899965]3 HIIT SESSIONS PER DAY?? welcome bak pap! Appears we lost tbody...[/QUOTE]

Tbody was in my gym the other night. At least he was in my dream. But then, I also pulled my pants down and did some chins. I knew it was a dream because I never do chins

[Papiriqui]

3 HIIT SESSIONS PER DAY?? welcome bak pap! Appears we lost tbody...

Thanks bud!! Yeah i do 1 hr cardio session which consists of 3 sessions of 20 mins HIIT bike/ellyptical/stair master/treadmill. Whatever i can get my hands on but i split it that way it changes as well as i dont get to tire from the bike or to tired from the stair master, not to mention im burning 3k cals each racquetball session, 3k saturday, 3k sunday. I end up dead afterwards but it works lol

[Papiriqui]

Todays workout goes as follows:

Wednesday 2/15:
Squat:

45x5, 136x5
225x10
225x10
225x10
245x10
265x10
285x10
305x10
325x10
365x10 holy crap that shyt was fbcking hard as fvck!!
135x15 disnt want to kill myself

SLDL:

135x21
135x21
135x21

Toe Press:

360x7x7x7
360x7x7x7
360x7x7x7

Cardio:

5 minutes on the bike at level 5 at first and than level 10
5 minutes on treadmill at 3.5 mph 15 incline which is the max

SteM i never reached 135bpm, i was going hard and my legs gabe up before i did, my HR seems to be getting lower each time.

SteM apparently 70% of my max HR is 121, but yes now my HR is a lot lower at higher intensities, hence the less fat burning!! Here is a photo of what mu HR looke like today!!

[Back In Black]

How do you calc 121? Using the bog standard 220 minus age (193) multiplied by 70% = 135bpm.

What rpm do you use on the bike? 100? Ever use an eliptical?

It is true that as you get fitter your resting heart rate is likely to drop and that CAN make it harder to get up to your max but 135 shouldn't be a problem. Especially as the pic you posted says the max was 167!

IF it is a problem, then I suggest you do HIIT after your lifting instead. Except after legs, a steady pace on the bike will do.