Results 561 to 600 of 1156
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04-08-2013, 07:49 AM #561
Last meal Saturday night before the big carb up day: Grilled pork chop w/ grilled sweet peppers and asparagus.
Breakfast (w/ protein shake) on carb up day: A little cheat... Taylor Ham (Pork Roll), Egg and Cheese. Unless you're from Jersey, this won't make any sense to you!
Last meal of the carb up day, right before hitting the pillow: Pescado Encocado (fish in coconut sauce) w/ coconut curry jasmine rice!
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04-08-2013, 07:54 AM #562
man, i know how you feel with the weight. i busted my ass for two weeks and only saw a pound lost!
just stay the course, and make the changes you feel you need to make
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04-08-2013, 08:01 AM #563
Starting to iron out training for the next 2 weeks (after this week). Going with EDT (Escalating Density Training) - if you're not familiar with it, google it. It's a fairly simple routine that will KICK YOUR ASS. Probably one of the toughest routines of this entire 12 weeks. Basically, it concerns itself with 1 big superset and total work done per 'time block' moreso than X amount of sets/reps like most traditional routines, then beating that number each workout. You'll see what I mean:
Day 1: Chest, Back, Soulders
Warmup: Elliptical, 20 mins
A1 - T-Bar Row - 10 reps, 10 secs rest
A2 - Incline Barbell Bench Press - 8 reps, 30 secs rest
Perform as many sets as possible in a 20 min block
10 min rest period
B1 - Dumbbell Pullover - 10 reps, 10 secs rest
B2 - Clean and Press - 10 reps, 30 secs rest
Perform as many sets as possible in a 20 min block
Cardio, 20 mins
Day 2: Cardio, 60 mins
Day 3: Legs
Warmup: Elliptical, 20 mins
A1 - Lying Leg Curls - 15 reps, 10 secs rest
A2 - Front Squat - 12 reps, 30 secs rest
Perform as many sets as possible in a 20 min block
B1 - Leg Press - 15 reps, 10 secs rest
B2 - Dumbbell Deadlift - 8 reps, 30 secs rest
Cardio, 20 mins
Day 4: Cardio, 60 mins
Day 5: Total Body/Depletion Workout
Warmup: Elliptical, 20 mins
Jumping Jacks - 200 reps
Burpees - 100 reps
Plank - 3 mins (w/ breaks)
Step Ups - 100 reps
This will be a disgusting week indeed!
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04-08-2013, 11:53 AM #564
Have fun doing 100 burpees.. my girlfriend does so many cause she trains for fire fit, I said pfff those look easy, I did 10 and then said **** this!
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04-08-2013, 01:30 PM #565
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04-08-2013, 01:32 PM #566
I thought that was the only way to do them with a push-up, jump your legs to your hands then jump straight up with arms above head? I duno I don't practice the art of burpees enough
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04-08-2013, 01:41 PM #567
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04-08-2013, 02:00 PM #568
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04-08-2013, 02:04 PM #569
Do it right or don't do it at all!!
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04-08-2013, 02:06 PM #570
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04-08-2013, 02:31 PM #571
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04-08-2013, 03:22 PM #572
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04-09-2013, 08:13 AM #573
Day 37: Chest, Shoulders, Tri's, Abs
Warmup: Elliptical, 30 mins (moderate intensity, steady state)
Feet Elevated Push-Ups - 3 x failure
Set 1: 38 reps
Set 2: 25 reps
Set 3: 20 reps
Plyometric Push-Ups - 3 x failure
Set 1: 26 reps
Set 2: 16 reps
Set 3: 16 reps
Incline Barbell Bench Press - 3x10
Set 1: 205lbs x 10
Set 2: 195lbs x 7
Set 3: 185lbs x 10
Squat Press - 5x10
Sets 1-5: 70lbs (35lb dumbbell in each hand) x 10
Weighted Parallel Bar Dips - 4x15
Set 1: 35lbs x 15
Set 2: 35lbs x 13
Set 3: 25lbs x 15
Set 4: 25lbs x 15
Decline Sit-Up - 4 x 15-20
Sets 1-4: 20 reps
Cardio, 30 mins
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04-09-2013, 09:44 AM #574
gonna look into that EDT GB see what its about. i always enjoy beating (or trying to beat) the previous weeks' numbers.
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04-09-2013, 10:01 AM #575
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04-09-2013, 11:39 AM #576
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04-09-2013, 11:47 AM #577
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04-10-2013, 07:27 AM #578
Day 38: Back, Bi's, Abs
Warmup: 30 mins elliptical (moderate intensity, steady state)
Chin Ups - 3 x failure
Set 1: bodyweight x 20 reps
Set 2: bodyweight x 12 reps
Set 3: bodyweight x 13 reps
Dumbbell Pullover - 3x10
Sets 1-3: 100lbs x 10
Supinating Pulldown/Row - 3x12 (used freemotion machine which is angled to be sort of a hybrid pulldown/row)
Set 1: 120lbs x 12
Sets 2-3: 110lbs x 12
Standing Cable Curl - 3x12
Sets 1-3: 130lbs x 12
Lying Bent-Knee Leg Raise - 4 x 10-15
Sets 1-4: 15 reps
Cardio, 30 mins
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04-10-2013, 07:39 AM #579
datta boy!
and will ya look at all that cardio!
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04-10-2013, 07:43 AM #580
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04-10-2013, 07:46 AM #581
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04-10-2013, 08:37 AM #582Originally Posted by gbrice75
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04-10-2013, 08:46 AM #583
Ill be in fla april 26,27,28 and may 5,6
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04-10-2013, 08:48 AM #584
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04-10-2013, 09:24 AM #585Originally Posted by gbrice75
Keep rocking it mate, it's all worth itNO SOURCES GIVEN
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04-10-2013, 09:28 AM #586
Keep it up bud. I have started more cardio and better dieting last week.
So your six weeks in. How much weight have you lost in total so far? Any recent pics?
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04-10-2013, 09:41 AM #587
lol... see below.
Thanks bud. Almost 6 weeks in, only 6lbs net loss (as per the scale) but I don't rely much on the scale by itself. Visually, I am definitely progressing in the right direction and that's what really counts.
Re: pictures - I'll likely put up some pics when I finish the 12 weeks routine. I was going to do it at the 6 week mark (which will be this weekend), but I don't feel comfortable enough yet.
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04-10-2013, 09:48 AM #588
I agree with not just relying on the scale. I take measurements and pictures for a more accurate account. No ones going to flame you for your pictures. Your starting point is better then most already. You mention you do steady state cardio. Can you be more specific as to equipment, target heart rate, mph and on treadmill the incline. I have been doing steady state as well. Keeping in the fat burning zone 60-70% max heart rate for 45 mins. After weight training. Mostly on the cross trainer. Sometimes on the treadmill.
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04-10-2013, 10:00 AM #589
Same here
Damn right they won't!! lol. It's not about being flamed or not; it's just a personal comfort level for me. I've been much leaner and hate going backwards... re: my starting point - I'm not nearly as lean right now as I am in my avy... pics attached (albeit clothed) for where I'm at right now. Even though I'm in clothes, you can see i'm a bit 'bulky' and far from cut. No worries though, I'll get back there.
Sure. Tbh, I don't pay attention these days to heart rate, etc. as I know my body well enough by know to know when i'm working where I want to be. But my cardio routines (for steady state) involve:
Treadmill: Walking at 4.0mph, 8.0 incline OR Running at 6.0mph, 0-2.0 incline.
Elliptical: I always pyramid when I use the elliptical. I can manipulate incline and resistance... so I start at 10/1 and increment by 1 for each every minute until I'm at 20/10 (max) at the 10 min mark, then decline back down in the same fashion. Great workout.
Stepmill: My arch nemesis!! Always kicks my ass. I just use the programs as they're all pretty challenging depending on the level (I usually go midway) selected, unless I use it for HIIT in which case I just manipulate it manually.
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04-10-2013, 12:24 PM #590
Step mill sucks. But is effective. Do you ever do morning empty stomach cardio? I'm considering trying it out a couple days a week.
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04-10-2013, 12:37 PM #591
Yep - whenever I have a cardio only day (such as tomorrow), I do it fasted. Unfortunately I can only workout in the am, but if that weren't the case, my ideal cardio schedule (while cutting) would look something like:
AM fasted - 60 mins, moderate intensity, steady state
PWO (evening) - 20 mins HIIT, followed by 20-30 mins moderate intensity, steady state
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04-11-2013, 07:41 AM #592
DAY 39: Cardio
Yep, cardio only... meh.
Fasted: 30 mins elliptical (I pyramid resistance and incline by increments of 1 every 2 mins to max on both, then back down by increments of 1 every minute)
15 mins treadmill (walked at 4.0mph, 8.0 incline)
15 mins stepmill (fat burner program, level 5 [midway])
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04-11-2013, 07:48 AM #593
How's things GB.... U sound like ur still on track which is good just keep doing it... Over and over lol
I got back from my holiday last night, man I killed the food... Lol more than I should have, but oh well.... I have about 15 long slow weeks now until I go away again so were in the same boat of repetitiveness....
Looking forward to those 12 week shots
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04-11-2013, 08:14 AM #594
First - welcome back brother!!! Feel free to list everything you ate - I'll live vicariously through you!
Nice bro... 15 weeks is plenty of time for you to make some killer progress. Unfortunately, I only have 3 weeks before I go on vacation (holiday)... so I won't be anything close to where I want/need to be, PLUS I'll be set back several weeks by the time I return... but it is what it is. Life happens, we keep going.
Re: pics - I actually took a few things morning. First pics taken since starting this cut. I'm just under halfway through... not particularly comfortable with the pics but I'll consider posting them up later today.
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04-11-2013, 05:11 PM #595Originally Posted by gbrice75;64***04
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04-12-2013, 08:27 AM #596
I'll post this up in the recipe section as well. Makes 1 serving (for me):
2 boneless, skinless chicken breasts
salt and pepper, to taste
1tbsp coconut oil
2 green onions (scallions), chopped
1tbsp curry paste (I used red)
1/3 cup chicken stock
1/2 cup coconut milk
juice from 1 lime
1tbsp fresh cilantro, chopped
Pound the chicken breasts semi-thin. Heat a skillet on med-high. Season the breasts w/ salt and pepper. Add the coconut oil to the pan, place the breasts in and cook through, about 3-4 mins per side. Remove from pan and set aside on a plate.
Reduce heat to med-low. Add the green onions and curry paste to the pan, scrape the bottom to get any bits off the pan, and cook for about 2 mins. Add the chicken stock and reduce to a glaze, about 5 mins. Add the coconut milk, bring to a boil and continue cooking to reduce down, about 8 mins. Add the fresh lime juice and any juices on the plate from the chicken. Add the chicken back to the pan to warm through. Spoon the sauce over the breasts and finish with fresh cilantro.
Plate and enjoy!!!
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04-12-2013, 08:39 AM #597
Day 40: Total Body Depletion Workout
Warmup: 30 mins elliptical (moderate intensity, steady state)
Bodyweight Squats: 200 reps
Sets 1-4: 50 reps (full ass to heels, full glute contraction at the top)
Push Ups: 100 reps
Sets 1-4: 25 reps (varied hand placement)
Squat Press: 50 reps (moderate weight)
Sets 1-5: 80lbs (40lb dumbbells in each hand) x 10
Sit-Ups: 100 reps
Sets 1-4: 25 reps
Dumbbell Swings: 100 reps
Sets 1-4: 18kg x 25
Cardio, 20 mins
And that wraps up phase 3!!! On to EDT next week... I wanna puke just thinking about it!!
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04-12-2013, 08:47 AM #598
First Pics
Ok guys... I'm far from comfortable posting these up, but I told you I'd consider posting pics 1/2 way through my cut, and I decided to do so.
These were taken yesterday, after about 24 hours of carb depletion.
5'10 (and a half, lol)
202.5lbs
Guesstimating bodyfat at 15%-ish (opinions?)
1 - I still have a lot of work to do. Holding plenty of fat over my chest as you can plainly see, and my lower abdominals/ass/hips are a mess (not ready to show that yet lol)
2 - Still disgusted with my lack of delt development. But there's something in the works to address that soon enough... Marcus knows what I'm talking about
3 - I need a fcking tan!!
Go ahead guys, lay it on me. No need to go easy, you won't hurt my feelings. I'm well aware I have plenty of work left to do, bodyfat to strip, muscle to build, etc. Working with what God gave me!!
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04-12-2013, 11:16 AM #599
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your right there bro, you can see your abs so your not as hideous as you think lol...
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04-12-2013, 11:22 AM #600
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