--->>405<<--- accountability/progress log

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

Very nice, I really must say. It almost looks like an after shot of your after shots!

Takes some getn used to

Had a good wkout today.. The plan was lite and easy.. Ended up doing:

BB incline:
12 x 95
12 x 135
8 x 185
5 x 225

DB Flat Bench(cant do bb i tried):
12 x 75
12 x 90
7 x 110
8 x 90 superset w/ 8 x 75

Pec dec ss with pushdown:
12 x70 x 2
12 x 80

1 hand pushdown:
12 x 50
12 x 60
12 x 80
12 x 80

Closegrip:12 x 135 x 3 ss with
Overhead tri DB: 10 x 20 x 3
Kickbacks:10 x 12 x 3

[tbody66]

Good workout. Any trouble other than the flat bench?

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

no that was it .. cant do flat bench..tried it at 185lbs...did 5 reps and threw in the towel..

[BBrian]

no that was it .. cant do flat bench..tried it at 185lbs...did 5 reps and threw in the towel..

Don't feel bad, a lot of experienced lifters have done away with this and overhead shoulder presses.

[RaginCajun]

405, do you have shoulder issues? is that the flat bench prob?

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

yeh shoulder..flat bench BB

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

well lets try this again:

did 40 mins on treadmill at lunch cuz i only got 3 hrs sleep last nite and couldnt do cardio this am... sprints on incline.. if thats not HIIT i dont know wat is!

15 sets/30sec/90sec 5min warmup/5min cooldown

[tbody66]

Good job, good day sir, working on that workout, will be ready soon soon soon.

[Sgt. Hartman]

Just saw your latest pics bro. You don't even look like the same person as your before pics. Amazing progress.

Nice going and keep after it.

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

Just saw your latest pics bro. You don't even look like the same person as your before pics. Amazing progress.

Nice going and keep after it.

Thx sarge will do!!

[tbody66]

It's because you shaved!

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

^^^LOL ... u know what tbody.. Im glad i did.. I think i will continue.. And ive also considered doing my legs ...

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

Well occasionally i get really hungry before bed and tonite was one of those nites.. Like other nites i ate xtra 8oz chk breast 1whole egg 5egg whites.. I figure this can do the least harm and maybe the old body will actually use it to do good.. I sure feel better.. I also always have 1cup cott. CHeese and 2 tbs nat pb(which i had as well) but those fit into macros..

[SlimmerMe]

Man o man you have done a great job 405~ Good work. Really really good.

Keep it up.

[Standby]

Just saw your latest pics bro. You don't even look like the same person as your before pics. Amazing progress.

Nice going and keep after it.

pretty much this bro. wow wtf who are you? and you even look 10x better shaved bro! fvck ridiculous

[slfmade]

Very well done 405...Keep it up!

So you're thinking about shaving the legs huh? I'll tell you what; if you do it, I'll do it too! My legs look like sasquatch!

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

Man o man you have done a great job 405~ Good work. Really really good.

Keep it up.

def keeping it up slim thx

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

pretty much this bro. wow wtf who are you? and you even look 10x better shaved bro! fvck ridiculous

thx standby i tell u i like myself shaved better! i think im gonna keep it this way..

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

Very well done 405...Keep it up!

So you're thinking about shaving the legs huh? I'll tell you what; if you do it, I'll do it too! My legs look like sasquatch!

DEAL SLF ill let u know when its dun.. will post pic before and after.. be prepared to do the same LOL...

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

well no cardio this am cuz im only wkn a hal;f day and gonna try my hand at some PWO cardio..

SteM ive not done alot(if any) PWO cardio so what should i do? have a treadmill.. LISS or HIIT?? duration?? thx..

[Back In Black]

Depends. What muscle group? If legs I wouldn't do HIIT but up to 40 mins LI. If not legs I would suggest 5 min warm up, 20 mins HIIT and then the remaining time (20 mins) doing LI. How's that sound?

Oh, and I'd be sipping on 10g BCAA's during my lifting.

[Papiriqui]

well no cardio this am cuz im only wkn a hal;f day and gonna try my hand at some PWO cardio..

SteM ive not done alot(if any) PWO cardio so what should i do? have a treadmill.. LISS or HIIT?? duration?? thx..

I would go with slow and steady cardio session pwo imo.

[Papiriqui]

WAGL PRANUT TRIMMER!!! Is electrical but very small so is easy to use and not heavy at all!! Happy trimming

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

Depends. What muscle group? If legs I wouldn't do HIIT but up to 40 mins LI. If not legs I would suggest 5 min warm up, 20 mins HIIT and then the remaining time (20 mins) doing LI. How's that sound?

Oh, and I'd be sipping on 10g BCAA's during my lifting.

yeh SteM today is back and bi's... 10g bcaa..hmmm i ran out like a week ago guess i need to get some more huh LOL

[tbody66]

WAGL PRANUT TRIMMER!!! Is electrical but very small so is easy to use and not heavy at all!! Happy trimming

I use a Wahl Peanut Trimmer.

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

im getting one let me ask yall this.. do ur wife/girlfriends ever comment that u feel prickly using that thing?

[tbody66]

My wife hasn't known me any other way. She likes it! I've been shaving for 20 years.

[Papiriqui]

im getting one let me ask yall this.. do ur wife/girlfriends ever comment that u feel prickly using that thing?

Nope, never! Buy it at ebay or something, you should be able to get it for less than $40

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

how often do yall use it? and how long does it usually take?

tbody u get her to do ur back?

do yall do ur legs too?

[Papiriqui]

how often do yall use it? and how long does it usually take?

tbody u get her to do ur back?

do yall do ur legs too?

I dont do my legs at the moment, want to do the legs almost at the end of cuttin phase, so a bit to go still.

As far as frequency it all depends on how fast your hair grow, i could do my front area (chest, stomach) every 3 days but is to much so i do it every friday!! or if im going out or something i will shave just in case, you never know where you might end up at the end of the night lol

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

^^^LOL.. i remember those days.. Of course now i know exactly wher i end up.. Home with the wife

Had good bak wkout.. Did:
Rows x 4sets
Chins x 4 sets
Deads x 4 sets

HIIT X 10 sets


A little tuffer PWO than am fasted plus im used to ellipticL..not sprinting...

[-KJ-]

good job 405! keep up solid work bro

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

Kj thx man

Well another day down.. Tomorrow 0600 start so ill head on over to the gym at lunch and get in a good HIIT treadmill session.. I like it actually.. The time really goes by faster with HIIT too.. I enjoy the extreme pain/awesome relief/extreme pain/awesome relief .. Of it

Oh yeh im takn the fam on a cruise in may to the bahamas.. So i have about 13-14 weeks to reAlly get bf down low... Will be hittn tanning bed by march.. Now i have something (other than myself and my wife) to look good for

Tbody when u can would u mind pointing out what appears to be lagging to u so i can start thinkn bout new routine?

[G Hulk]

hey 405 been following up on some of ur forums im 5ft9 22.8%bf 225 pounds can u please help me or refer me to a good diet plan

[Back In Black]

hey 405 been following up on some of ur forums im 5ft9 22.8%bf 225 pounds can u please help me or refer me to a good diet plan

Sart your own thread, post your daily diet(including macro's) and the cycle you are on.

[Back In Black]

Kj thx man

Well another day down.. Tomorrow 0600 start so ill head on over to the gym at lunch and get in a good HIIT treadmill session.. I like it actually.. The time really goes by faster with HIIT too.. I enjoy the extreme pain/awesome relief/extreme pain/awesome relief .. Of it

Oh yeh im takn the fam on a cruise in may to the bahamas.. So i have about 13-14 weeks to reAlly get bf down low... Will be hittn tanning bed by march.. Now i have something (other than myself and my wife) to look good for

Tbody when u can would u mind pointing out what appears to be lagging to u so i can start thinkn bout new routine?

Is this as well as a trip to France?

[Papiriqui]

Nice buddy, make sure you go to the fish fry in bahamas, small little town where they have the best seafood!!

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

Is this as well as a trip to France?

shoot yeh man! france 2013.. Le Tour de France

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

Nice buddy, make sure you go to the fish fry in bahamas, small little town where they have the best seafood!!

well as long as disney cruise line goes there.. where is it specifically?

[Times Roman]

Question
should we call you --->>405<<---
or can we just call you 405 for short?