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  1. #601
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    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Mate, how is your macro breakdown at the moment?

  2. #602
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    pap thats an awesome thing u have .. that from ur hr monitor?? if so whered u get it and how much did it cost?

    also 135 is not hard to get to.. used to be i could do 53rpms and be at 135BPM but now im at 59rpms to get there.. thats what getting fitter will do

  3. #603
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    Quote Originally Posted by --->>405<<---
    pap thats an awesome thing u have .. that from ur hr monitor?? if so whered u get it and how much did it cost?

    also 135 is not hard to get to.. used to be i could do 53rpms and be at 135BPM but now im at 59rpms to get there.. thats what getting fitter will do
    Actually i was at level 5 at 100 rpms and could pass 120bpm, yes i can get pretty high but that was while squatting, to maintain a steady 135bpm its hard since it only happens while doing HIIT, i guess this is the result of HIIT 3 times a day!!

    Is called WAHOO FITNESS, the strap and sensor for iphone $114 i believe, the iphone app is free!

  4. #604
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    Quote Originally Posted by SteM
    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.
    Yeah i did the formula wrong, anywys i'll try eliptical tomorrow, i do it on the afternoons but never in the mornings.

    The max there was while squatting SteM or while i do HIIT other than that it never gets that high at least not easily

  5. #605
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    Quote Originally Posted by SteM
    Mate, how is your macro breakdown at the moment?
    SteM the macro split/breakdown is still the same, havent changed the diet but i'll repost in a bit since im on the phone while driving !!

  6. #606
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    Quote Originally Posted by Papiriqui View Post
    Actually i was at level 5 at 100 rpms and could pass 120bpm, yes i can get pretty high but that was while squatting, to maintain a steady 135bpm its hard since it only happens while doing HIIT, i guess this is the result of HIIT 3 times a day!!

    Is called WAHOO FITNESS, the strap and sensor for iphone $114 i believe, the iphone app is free!
    Cool ill chk it out.. Although if ur havn a hard time hitn 135bpm i question the accuracy of ur hr monitor.. I regularly hit 180+ BPM while doing HIIT...

  7. #607
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    Quote Originally Posted by --->>405<<---

    Cool ill chk it out.. Although if ur havn a hard time hitn 135bpm i question the accuracy of ur hr monitor.. I regularly hit 180+ BPM while doing HIIT...
    Yes i do as well but at the beginning, i still do but i hardly get that high, remember ive been doing 3 sets of 20 mins HIIT every day for the past 3 months plus racquetball on weekends so my HR gets better and better, thats the whole purpose of the cardio. I have saved each workout ive done while using the HR monitor and trust me, is good, better than the watch but with time it has gradually decreased though!! These photos are of the past weekend racquetball and also yesterdays cardio.
    Attached Thumbnails Attached Thumbnails Dieting To Complete Transformation!!-image-400751398.png   Dieting To Complete Transformation!!-image-2473583361.png  

  8. #608
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    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

    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.

    Thursday 2/16:
    Incline DB Press:

    30x10, 40x5, 50x5
    60x25
    60x20, 30 minute intermision/stomach issue
    60x25

    DB Bench Press:

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

    DB Decline Press:

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

    Reverse Grip Skill Crusher EZ Bar:

    40x25
    40x25
    40x25

    I have a very important question regarding gear and doing it before 25, since there are a lot of new threads here where people are going on gear an most people have suggested to stay off of it because of age and damage that can be caused i was wondering how could you tell if you damaged anything while doing gear the wrong way and at the wrong time??

    I did a cycle of sustanon an deca durabolin i believe they are spelled about 6-7 yrs ago, i was about 22, long time so dont remember exact details anymore!! Now i would like to know if i damaged anything!!

  9. #609
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    Good to see you goin strong bro. Keep it up

  10. #610
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    Quote Originally Posted by -KJ-
    Good to see you goin strong bro. Keep it up
    Thanks buddy!! Been a little lost havent ya!?

  11. #611
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    Todays workout goes as follows:

    Friday 2/17:
    Wide Grip Pull Down:

    120x25
    120x25
    120x25
    120x25
    120x25

    V-Bar Seated Low Rows:

    150x25 wow my rear shoulder is on fiiiiiiiire!!
    150x25
    150x15,8,2
    150x20,5
    150x20,5

    DB Hammer Curls:

    20x25
    30x15,10
    40x10,10,5

    20x25
    30x25
    40x15,10

    20x25
    30x25
    40x25

    Preacher Curls:

    45x15, 65x11, 85x11, 105x11
    105x11
    85x11
    65x15
    45x20

  12. #612
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    SteM this is for you!! Sorry it took me a while to post the macro split.

    Meal 1. 406 cal, 27p, 58c, 7f
    Meal 2. 390 cal, 63p, 31c, 1f
    Meal 3. 253 cal, 30p, 24c, 3f
    Meal 4,5,6. 230 cal, 32p, 15c, 4 f
    Meal 7. 180 cal, 45p, 0c, 3f
    Meal 8. 170 cal, 23p, 0c, 8f

    Totals 2089 cal, 284p, 158c, 34f

    Meal 1 is pre and Meal 2 is post workout!!

  13. #613
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    Most likely after this post i will be lost till Monday, gone camping tomorrow, leaving at 1 am!! Diet is out the window this weekend, not counting but mostly will be protein with some carb source but definitely going to enjoy the weekend

    Have a good weekend everyone

  14. #614
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    Quote Originally Posted by Papiriqui

    Thanks buddy!! Been a little lost havent ya!?
    Yeah small bit pal. So much going on with my gf birthday and taking her away but eyes are still firmly on my goal but there are just a few speed bumps.

  15. #615
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    Quote Originally Posted by -KJ-

    Yeah small bit pal. So much going on with my gf birthday and taking her away but eyes are still firmly on my goal but there are just a few speed bumps.
    It happens but as long as you keep eyes on the proze is all good, coming back aint hard as long as you are still focused, and i know you are!! Welcome back buddy!!

  16. #616
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    Welcome bak pap!! Hope u had fun

  17. #617
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    Just finished my workout, felt really good but i tell you my glutes are on fire from yesterdays leg workout.
    Added a few exercises like leg press and lunges. Todays chest, shoulder, traps was awesome, exhausting, going back to heavy lifting feels great!!

  18. #618
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    Quote Originally Posted by Papiriqui View Post
    Just finished my workout, felt really good but i tell you my glutes are on fire from yesterdays leg workout.
    Added a few exercises like leg press and lunges. Todays chest, shoulder, traps was awesome, exhausting, going back to heavy lifting feels great!!
    Welcome back pap...

  19. #619
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    yeh i finally got some straps yesterday.. lookn forward to tryin them out for shrugs.. think itll help me not pull with my arms.. need some trap development

  20. #620
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    Quote Originally Posted by --->>405<<---
    yeh i finally got some straps yesterday.. lookn forward to tryin them out for shrugs.. think itll help me not pull with my arms.. need some trap development
    Yeah they are good, i use them all the time, i actually have 4 pairs so i can swith them out every week for clean ones while the other gets cleaned. Now i need gloves which i havent used in probably 6 yrs, my straps when i do bench press they into my skin in the palm of my hand, actually hurts.

    So i need gloves for almost everything and straps for the rest, but im lazy as you already know so using gloves and having to take them of each time is a pian in the neck for me!

  21. #621
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    Quote Originally Posted by Papiriqui View Post
    Yeah they are good, i use them all the time, i actually have 4 pairs so i can swith them out every week for clean ones while the other gets cleaned. Now i need gloves which i havent used in probably 6 yrs, my straps when i do bench press they into my skin in the palm of my hand, actually hurts.

    So i need gloves for almost everything and straps for the rest, but im lazy as you already know so using gloves and having to take them of each time is a pian in the neck for me!
    Gloves are for girls!

  22. #622
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    Just scanned through this thread and I want to start following... officially subscribed...

    Quote Originally Posted by gbrice75 View Post
    I get up at 4:30am and am in the gym by 5:45am, so I feel you. My preworkout meal:

    2 scoops protein powder (usually a scoop of myofusion, and a scoop of ON Pro Complex)
    1 cup water
    3/4 cup cottage cheese (1% milkfat, no salt added)
    2tbsp cacao powder (natural, unsweetened)
    6 packets splenda (or stevia, whatever you prefer)
    1/2 cup oats
    1 cup crushed ice
    2tsp instant coffee (I like Foldger's)

    optional (sometimes I add these)
    a 'squirt' of sugar free chocolate syrup
    a 'spash' of fat free half & half

    Blend, scrape down the sides, blend again until smooth - delicious protein smoothie, done in 5 mins!!!

    PS - needless to say you can and should adjust measurements to fit your own macros.
    ^^ This sounds freakin amazing.... I can't wait to get off my diet and try that sucka out!

    Quote Originally Posted by SlimmerMe View Post
    Oat Pancakes:


    1 cup oats (just regular old fashioned oats or quick oats)
    1 cup egg whites (about 7 large eggs)
    1 cup fat free cottage cheese (or 1% if you desire)


    Splenda all you want
    nutmeg, dash if you so desire
    drop of vanilla, if desired
    baking powder about 2 teaspoons


    First: Blend the oats in a blender until real powdery (no water just blend dry )
    Add all the above ingredients and blend until a good consistency for a pancake


    Cook on griddle/pan which should be real hot after sprayed with Pam....and then cook like a regular pancake


    TOP with:
    Sugar free syrup
    and banana or raspberries with a dollop of plain Greek yogurt to spread around the pancake and sprinkle some splenda on top of the yogurt
    -or-
    fry an egg with Pam and top your pancake with the egg


    ENJOY!


    MAKES 3 BIG PANCAKES! so good for 3 meals.
    ^^ Again... sounds retarded good... can't wait to give these a try!

  23. #623
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    Quote Originally Posted by SteM

    Gloves are for girls!
    SteM for me is more psychological, hence the straps which i use at all time regardless if im pulling or not!

  24. #624
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    ^^ yeh was curious bout tat.. Straps to bench??

  25. #625
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    Ha ha, i was joking. Maybe

  26. #626
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    Quote Originally Posted by --->>405<<---
    ^^ yeh was curious bout tat.. Straps to bench??
    Yeah i have gotten so used to it that i use it for everything, at times i have taken them off and i feel naked!! I literally cannot lift any weights without them,!! I have to have them on!!

  27. #627
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    Quote Originally Posted by SteM
    Ha ha, i was joking. Maybe
    Lol i know SteM, do i? hahaha

  28. #628
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    Just finished an extremely hard back/bicep workout!! Did 11 mins HIIT.
    On another note my glutes are reaaaaaaaally sore!! I can barely sit down, those lunges killed me!!!

  29. #629
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    Just ate a whole chicken (no skin)!! Did not have time or energy last night to cook my food so all i had sofar was a protein shake in the morning, eating the chicken will hold me off till later to eat my tilapia and beef.

    Man i am stuffed lol

  30. #630
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    Quote Originally Posted by Papiriqui View Post
    Just ate a whole chicken (no skin)!! Did not have time or energy last night to cook my food so all i had sofar was a protein shake in the morning, eating the chicken will hold me off till later to eat my tilapia and beef.

    Man i am stuffed lol
    remind me what that means again??

  31. #631
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    Quote Originally Posted by --->>405<<---

    remind me what that means again??
    Eat a whole chicken and you will be reminded lol

  32. #632
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    Here you SteM & 405. Picture as requested a long time agoooo LOL.
    Attached Thumbnails Attached Thumbnails Dieting To Complete Transformation!!-image-3970662543.jpg  

  33. #633
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    alright pap ur coming along now dude! good work

  34. #634
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    Quote Originally Posted by --->>405<<--- View Post
    alright pap ur coming along now dude! good work
    Hopefully not to much more so i can start the bulk...

  35. #635
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    I just linked over from STem thread and looks like u r one of the truly dedicated members. Congrats! and hope u continued success!

  36. #636
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    Looking good pap.

  37. #637
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    Thanks GGR and Bikeral. Trying, you know how this game is LOL. One step at a time!!

  38. #638
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    no joke bro, motivation you have is a huge inspiration. start mine on Sunday.

  39. #639
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    Good to hear, just remember to look back and see results, it's a huge boost in motivation as you dont want to give up all the hard work you've achieved. Welcome to the forum and good luck!!

  40. #640
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    hey pap!

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