Gonna give myself hell over the next 6 weeks! :)
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So today is my birthday... do I give myself a break? FCK NO!!! Kicked off the day with early morning high volume leg training:
Weighted Hyperextensions: 10x8
Sets 1-10: 35lbs x 8
Zercher Squats: 10x8
Sets 1-10: 135lbs x 8
Note: Gotta keep this one light weight due to the awkward bar placement and weight distribution, requiring much more core stability vs. traditional squats. Will bump this to 155lbs next week however, and see how many sets I can take it through.
Barbell Calf Raise: 10x8
Sets 1-10: 185lbs x 8
Note: Will be bumping weight next week, likely 225lbs. Today I was more focused on strict and slow movement vs. just bouncing up and down
3 exercises, 2 of them relatively easy - seems like a weak workout, right? No way. Those squats killed me!!
Happy Birthday buddy!
Thanks J!!!
Happy Bday GB!
you need a cake!
Happy birthday buddy!
Good to see your focused more on the workout, it will take ya mind off a midlife crisis ;) lol
happy birthday GB! how old r u?
remember last year when u said i couldnt have birthday cake!?! LOL (if not ill bring it to ur recollection below) ;)
ORIGINALLY POSTED BY GB THE DICK LOL.. "You're a grown man, forego the fvcking cake for once! You gonna wear a party hat and blow on those things that roll out too?
lol, i'm being sarcastic and don't mean to sound like a d!ck, but you need tough love right now. You'll live if you don't have cake on your bday, my .02"
37 years young... ugh!! :(
Bahahaha!!! I sound like a complete asshole!!! I should have let you have the cake. I'm more relaxed these days (and my waistline proves that)... I think the issue was you had just started getting serious, and I didn't want that to derail you. Once you get really settled in to a routine, a cheat day/bday thing shouldn't derail, but in the beginning, it's very easy. Was looking out for you... and look at you now. Methinks I did right by you lmao!! But yea - a dick nonetheless.
37? Young whippersnapper!!! Happy birthday mate, reckon you should have 2 pieces of cake. Or one large one:)
If they're large enough that would equal 1 cake! Go for it GB!Quote:
Originally Posted by --->>405<<---
lol, thanks buddy. How about 2 pieces - mine for this year, and 405's from last year! Bahaha!!
lol, sorry again man!! You can DEFINITELY have some cake now. Have some for my bday! :)
PS - so far, I haven't had any cake - and probably won't either.
Hmm... all this pressure... ok maybe I can have just 1 (cake) lol! ;)
happy birthday mate,
Today: Cardio only. 7am, fasted:
15 mins on treadmill - intervals - 1 minute walking at 4.0 / 30 seconds running at 10.0
15 mins on stepmill - intervals - 1 minute at 6 (intensity) / 1 minute at 12
Tomorrow - time to crush back!!
Today's workout:
Warmup: Kettlebell swings, 3x30
Face Pulls: 2x20 (50lbs w/ rope attachment)
Push Press: 10x8
Sets 1-10: 115lbs x 8
T-Bar Row: 10x8
Sets 1-5: Done old school style with Olympic bar in a corner. 90lbs added to bar. So basically 135lbs x 8
Sets 6-10: Done on T-bar machine w/ chest support. 90lbs x 8
Pendlay Row: 10x8
Sets 1-10: 135lbs x 8
Row row row your.... way to a thick back!! :wg:
morning there buddy! :)
how u like those kettlebell swings??
^^ thx man :)
here lately i have been doing 5 mins cardio for warm up and i really like it! a lot better than getting under the weight cold!
Weighed in at 215lbs this morning. Not particularly bloated or fat, but far from lean.
Today's Workout:
Warmup: Iron Cross Squats - 4x15 (w/ 10lb dumbbells)
Incline Skull Crushers: 3x8
Sets 1-3: 75lbs x 8
Barbell Curls: 3x15
Sets 1-3: 65lbs x 15
Dumbbell Kickbacks: 3x15
Sets 1-3: 15lbs x 15
Concentration Curls: 3x12
Sets 1-3: 35lbs x 12
One Arm Dumbbell French Press: 3x10
Sets 1-3: 30lbs x 10
Mason Twists: 5x10 (w/ medicine ball)
High volume week 1 of 6 behind me! Light at the end of the tunnel!
Figured i'd post yesterday's diet too, so you can get an idea of how i'm eating currently:
Yesterday (yes, now i'm giving full days):
Meal 1:
3 whole eggs, 6 whites
3 slices Canadian bacon
1/2 cup oats
1/2 cup blueberries
Workout
PWO Shake:
2 scoops protein powder
1/2 cup oats
Meal 2:
8oz pork tenderloin
medium sweet potato
Meal 3:
Whole chicken roaster
medium sweet potato
Meal 4:
12oz Top Sirloin
homemade veggie juice (beets, carrots, apple, lemon, kale, broccoli, celery, spinach)
Meal 5:
1 scoop protein powder
1tbsp natty PB
1/2 cup 1% milkfat cottage cheese
1/4 cup oats
1/4 cup plain nonfat Greek yogurt
3/4 cup almond milk
3/4 cup egg whites
(All blended into a shake with ice, stevia, instant coffee, and cacao powder)
How is that veggie juice?
I have been thinking about getting one because I have been lacking n the veggie department
It's great!!! Requires a bit of effort with regards to prep (washing veggies, cutting them into manageable sizes, etc) and cleanup, but it's worth it IMO. I'm forever lacking in the veggie dept. too, so this is a great way for me to get plenty of good stuff. Of course I'd rather eat the veggies whole, but something is better than nothing, and before juicing, I was getting virtually nothing.
I am like you, love veggies just don't consume enough.Quote:
Originally Posted by gbrice75
Recommend any juicer?
I actually hate em, lol! I love the juicer I just got - check it out here: http://www.brevilleusa.com/beverages...lti-speed.html
Today's workout:
Warmup:
Kettlebell swings, 3x30
Face pulls: 3x20 @ 50lbs (seated row machine w/ rope attachment)
Incline Barbell Press: 10x8
Sets 1-7: 185lbs x 8
Set 8: 185lbs x 7
Sets 9-10: 175lbs x 8
Decline Fly/Pec Deck: 10x8
Sets 1-10: 120lbs x 8
Wide Grip Pullups: 10x8
Sets 1-4: bodyweight x 8
set 5: bodyweight x 5
switched to weight assist
Set 6: -40lbs x 8
Sets 7-8: -40lbs x 6
Sets 9-10: -50lbs x 8
Dumbbell Front Raise: 5x15
Sets 1-5: 15lbs x 15
Upright Row: 5x15 (using a 45lb plate)
Sets 1-5: 45lbs x 15
On today's menu:
Meal 1: (preworkout)
1/2 cup oats
1 scoop protein powder
1/2 cup 1% milkfat cottage cheese
3/4 cup unsweetened almond milk
3/4 cup egg whites
1/4 cup nonfat plain greek yogurt
1tbsp natty PB
Blended w/ ice, instant coffee, cacao powder and sweetener (stevia/splenda)
WORKOUT
PWO Shake:
1/2 cup oats
1/5 scoops protein powder
Meal 2:
8oz pork chop
1/2 large sweet potato
Meal 3:
7oz 95/5 lean ground beef
1/2 cup quinoa
Meal 4:
3 whole eggs
1/2 cup whites
3 slices lean Canadian bacon
1 'light' English Muffin
Homemade Juice: Beets, carrots, celery, broccoli, kale, apple, lemon, spinach
Meal 5:
1/2 cup 1% milkfat cottage cheese
1 scoop protein powder
1tbsp natty PB
how is all this coming along?
making any gains?
is your HRT helping your body?
It's hard to tell right now man... my diet isn't good so it's tough to say what's what. The truth will come out in the spring when I start my cut. We'll see how much actual muscle I've put on, and how much fat was really there. I'll be very happy if I can cut to 10% and stay over 190lbs.
I saw something at my supplement shop, hasn't looked into it a whole lot, so it may be a bust, but it's worth looking into, it's called cytogreen I think. It's a vegetable supplementQuote:
Originally Posted by 00ragincajun00
-TroN
Yeah I know, he was saying he wanted to make veggie juice cuz he was lacking in the veggie department. Just putting a possible alternative out there for him, he may have known about them as u do, but in case he didn't and didn't wanna go through the hassle of juicing veggies. I really need to eat more veggies myself, but there are very few I can tolerate lolQuote:
Originally Posted by gbrice75
-TroN
Yeah I should prolly do one or the other, but in all my 27 years lol, I've eaten very minimal veggies and everything is in line, I think anyway lol. I think I'm just meant to b carnivorous, not omnivorous lol however since starting this IF diet I have been a lot less frequent on the BM's. thinking bout just dropping some fibersure in my shakes instead lolQuote:
Originally Posted by gbrice75
-TroN
TMI? Haha
-TroN
lol nah, it's cool. :)