-
03-08-2013, 09:26 AM #201
Day 5: Shoulders, Bi's, Tri's
Shoulder Warmup:
Seated Lateral Raise: 2x15
Set 1: 20lbs x 15
Set 2: 20lbs x 15
Face Pulls: 3x20 (I use the seated row machine w/ rope attachment)
Set 1: 60lbs x 20
Set 2: 50lbs x 20
Set 3: 50lbs x 20
END OF WARMUP
Barbell Push-Press: 4x12
Set 1: 135lbs x 12
Set 2: 125lbs x 10
Set 3: 105lbs x 10
Set 4: 95lbs x 10
Not happy that I had to keep reducing weight to the point I was down to 95lbs, but so be it. Haven't done push-press in a while. I'll get it next week!
Cable Upright Rows: 4 x 8-12
Sets 1-4: 80lbs x 12
Yea... I obviously could have done more weight. Next week.
Seated Alternating Dumbbell Curl: 3 x 10-12
Set 1: 40lbs x 10/10
Set 2: 35lbs x 12/12
Set 3: 35lbs x 10/10
One Arm Dumbbell Preacher Curls: 3 x 8-12
Set 1: 35lbs x 12/12
Set 2: 35lbs x 11/12
Set 3: 35lbs x 7/9
One Arm Dumbbell French Press: 3x6
Set 1: 45lbs x 6
Set 2: 40lbs x 6
Set 3: 40lbs x 6
30 mins of cardio... AGAIN. Just happy I got through this week's workouts without feeling TOO bad and weak. Looking forward to my re-feed on Sunday (already have half my meals planned out... how pathetic am I!?) and hitting it hard next week now that I remember what it feels like to run a hyopcaloric diet.
-
03-08-2013, 10:49 AM #202
-
03-08-2013, 10:58 AM #203
-
03-08-2013, 11:00 AM #204
good to hear..........ha indeed it is lol
-
03-08-2013, 02:33 PM #205
What. A. Boring. Fcking. Day!!
I post sexy pics of food and myself (ok, at least the food was sexy) and get NO love!!!
-
03-08-2013, 06:33 PM #206Originally Posted by gbrice75
-
03-08-2013, 06:47 PM #207
-
03-08-2013, 07:07 PM #208
Man I love your hair cut, where you get that done ?
-
03-08-2013, 07:13 PM #209
-
03-08-2013, 07:16 PM #210
Would things get awkward if I said yes?
Scrolled up and saw your pics, lookin thick.
Be interesting to see what it all looks like after you're done cutting
-
03-08-2013, 07:27 PM #211Originally Posted by cj111
Thanks bro. Thick, but a fatty right now. Very excited about getting lean again, and if I've estimated correctly, I've gained roughly 10lbs of LBM over the past year which. That would thrill me if it's the case. Guess we'll find out!
-
03-08-2013, 07:33 PM #212
Just a little off the top then please!
Being lean is great, I personally haven't been down around 10% in a while and it feels ****ing awesome. I can honestly say I'm going to try and float around that % for a long time to come. Some of my friends bug me cause they are 220+ but sitting at 20% bf and they come up and tell me how swole they are..... ya right go soak your head
Anyways, best of luck with the cut, sure you wont need it though
-
03-08-2013, 10:55 PM #213Originally Posted by gbrice75
-
03-09-2013, 06:35 AM #214Originally Posted by cj111
Originally Posted by Brick
-
03-09-2013, 09:13 AM #215
what is a "push press"?? shoulder press?? like military?
-
03-09-2013, 09:18 AM #216
-
03-09-2013, 09:52 AM #217
Just looked at those pics
You def look thicker in your shoulders and your chest.
You had to put on some LBM, at least from the looks of it
-
03-09-2013, 11:20 AM #218Originally Posted by --->>405<<---
I'll post a video showing proper form when I get a minute.
Originally Posted by oatmeal69
Originally Posted by 00ragincajun00
-
03-09-2013, 03:13 PM #219
Push Press
Top half of the 'clean and press' movement
Stand with bar resting on shoulders slightly.
Elbow slightly wider then shoulders. Hand position slightly wider then elbows.
Dip slightly without allowing body to move forward. Drive feet into ground and hips forward launching bar up push with shoulders. Drive bar up and over and behind head. End position has bar behind head in shoulder lockout. Imagine pushing your head between the hole the bar and arms make
-
03-09-2013, 04:57 PM #220
So is the main benefit from this push press movement mainly from the negative? Seen as your cheating on the way up.
I will have to check a demonstration out on youtube to get a better picture, sounds interesting.
-
03-09-2013, 06:48 PM #221
-
-
IS your current weight 5% over your goal weight or more?
-
03-10-2013, 06:26 AM #224
-
03-10-2013, 06:28 AM #225
-
03-10-2013, 06:31 AM #226
Less writey. More eaty.
EnjoyNO SOURCES GIVEN
-
-
03-10-2013, 06:47 AM #228
oh yeh the glorious refeed! u never know how much u love carbs and emotionally depend on them until u have to go without them!
-
03-10-2013, 07:47 AM #229Originally Posted by Back In Black
Originally Posted by mockery
Originally Posted by --->>405<<---
2 whole eggs
30g protein shake
3 slices lean Canadian bacon
Light English muffin
1/2 cup oats
Large bowl (about 2 servings) Kashi Go Lean Cereal
70g protein, 80g carbs, 17g fat
-
03-10-2013, 08:20 AM #230
Muffin oats and cereal.. Stretching it out baby!! Lol.
GB im not trying to get u to change ur plan at all but one of these days u gotta try what im doing and have done. Wouldnt u prefer to eat like this EOD and still cut to single digit bf%??
(I know the answer already)
-
03-10-2013, 09:29 AM #231Originally Posted by gbrice75
-
03-10-2013, 11:09 AM #232Originally Posted by --->>405<<---
Originally Posted by Blondee
-
03-10-2013, 11:25 AM #233
-
03-10-2013, 11:28 AM #234
fasting tackles both of these simultaneously! of course i eat sugar because i have found i can get away with it! it is not a necessity and actually i would probably get/stay leaner without it. to be quite honest here lately i have been wondering how much of what i am able to get away with is due to the peptides and L-Carnitine im on.
dont take this as me saying my way is better im just talking to u here buddy! i have been on maintenance now for 4 weeks and am able to eat 4500-5000cals + 500g carbs EOD and my waist is the exact same and my weight has only increased by 5 lbs from my cutting weight. i actually think i may be re-comping a little bit which is awesome! just trying to share the joy..
it beats the hell out of how i used to eat! also like when i want to go out to say carabbas and have pizza and stuff i just fast that day and hit cardio hard.. or maybe add an extra fasting day in during the week.. fasting is really great dude! i cant say enuff good things about what it has done and is doing!
-
03-10-2013, 12:40 PM #235Originally Posted by oatmeal69
Originally Posted by --->>405<<---
Now, you have managed to be disciplined without 'fancy' dieting to a point where perhaps you feel in control enough to where you can eat like this. It's been over a year since I've eaten with strict discipline and I'm just not there now... I don't have the comfort level yet. Baby steps...
Originally Posted by --->>405<<---
Originally Posted by --->>405<<---
lol funny how things turn around. I remember not too long ago, you had written off fasting (granted, it was the Leangains approach, not what you're doing now) as it wasn't working well for you. Glad you found something that did!!
-
03-10-2013, 12:44 PM #236
Weighed in this morning...first 'official' weigh-in seeing as I really didn't bother last week since the numbers would have been completely off due to binge eating, etc.
According to MY scale (which I haven't used in over a year), I'm 206 on the nose. At first I was disappointed; lower than I thought to start with, meaning I'd be lighter than expected by the end of this cut.
HOWEVER - after just a week, with the water retention down, etc. it's clear that I overestimated my bodyfat as well. Based on what I assessed this morning, I'm probably closer to 15-16% vs my original 17-18% assessment. Hey, every bit counts. This still puts me in the ballpark of where I think I'll be in 11 weeks. Time will tell!
-
03-10-2013, 12:55 PM #237
Good luck!!
Keep up the good work. :-)
-
03-10-2013, 01:09 PM #238
[QUOTE=gbrice75;6434629]
Decreasing insulin resistance, yes. Achieving self discipline and a new perspective towards food? Not in my opinion. Again, it goes back to that 'rewarding good eating with bad eating' and the negative relationship with food that creates. I touched on this in another thread recently but can't remember which.
Now, you have managed to be disciplined without 'fancy' dieting to a point where perhaps you feel in control enough to where you can eat like this. It's been over a year since I've eaten with strict discipline and I'm just not there now... I don't have the comfort level yet. Baby steps...
Could also just be the difference between our bodies. I don't know how long you were a fat boy for (would like to know though), but I was for the better part of 16 years and I caused some major 'trauma' to myself during that time, specifically with regard to metabolic processes. I'm an extremely inefficient muscle builder, and just the opposite when it comes to storing bodyfat. The fact is it's possible I may never be able to run a diet like you are now. But you know me... I'll experiment with just about anything. However, not until I get down to 10-11% using my own tried and true regimens. Our bodies also seem to simply start processing nutrients/macros differently (more efficiently) at < ~12%. It would be foolish of me to try a diet like yours at my current condition, IMO.
Did you HAVE to mention Carrabba's!?! Low blow!!! Chicken Bryan... omfg. And a few Carrabarita's!!
lol funny how things turn around. I remember not too long ago, you had written off fasting (granted, it was the Leangains approach, not what you're doing now) as it wasn't working well for you. Glad you found something that did!!
-
03-10-2013, 01:34 PM #239
^^ I'm just referring to anything outside of the widely accepted standard type of dieting, i.e. what you and I have both done to get down to a relatively low bodyfat. 'Fancy', for lack of a better term, can refer to anything incorporating fasting, severe deficits (e.g. UD 2.0/stubborn fat loss diet), etc.
-
03-10-2013, 01:48 PM #240
Baby steps indeed. Slow and steady wins the race. Consistency is key
Don't you just live that first week water dropNO SOURCES GIVEN
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
SVT and steroids?
Today, 09:28 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS