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

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

Well I havent eaten it yet.. I suppose i could wait til next week.. Or i could leave off the 15oz sweet potato fries with dinner.. Hmm.. Thats a tuff choice.. 15oz sweet pot fries, peanut butter and banana and jelly sandwich.. Wat to do?

I dont wanna ruin my progress tats for sure..

[slfmade]

Think of that cruise...how good do you want to look?

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

Ok guys.. No peanut butter sammich..

DAMMIT!!!

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

Well high carbs dAy is a woNDerful thing!! Best day of eating ive had since christmas and thats no B.S. !!

Total daily macros: 2789/272p/302c/44f <----(i could get used to this)

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

Well i weighed 188.4 this am.. Up 2.4lbs from yest am.. Got my am fasted cardio in.. Only thing i woke up late and had plannd on not doing it but since i had to get out of bed to use the restroom decided to go on and do it LOL.. so i was able to squeeze 30mins fasted cardio instead of 40..

Lookn forward to chest today at lunch..

Sweet potato fries rnt that good btw.. Shoulda had the peanut butter sammich instead.. Bout same.. 500 cals / 100g carbs... Obviously more sugar but ..

[-KJ-]

Well i weighed 188.4 this am.. Up 2.4lbs from yest am.. Got my am fasted cardio in.. Only thing i woke up late and had plannd on not doing it but since i had to get out of bed to use the restroom decided to go on and do it LOL.. so i was able to squeeze 30mins fasted cardio instead of 40..

Lookn forward to chest today at lunch..

Sweet potato fries rnt that good btw.. Shoulda had the peanut butter sammich instead.. Bout same.. 500 cals / 100g carbs... Obviously more sugar but ..

Expected increase in glycogen stores and water...

And good job on the cardio.
I working chest too. Looking forward to it although its my least favourite part to work.

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

yeh thx kj.. Yesterday i had a bit of consern cuz it was after 3days of no carbs and down 3lbs which lookd like id lost LBm.. Stem told mento wait til after yesterday (high carbs) to see wat tat did to my weight.. Well i got 2.4 of thise lbs back

Chest is my fav bodypart to work.. Least fav is prob back.. Prob cuz i cant see it

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

had an ok workout today.. felt a little weak and have felt tired all day.. i cant wait to get home and lay on the couch.. i even took a 45minute nap this am.. unusual..

[BrownGirl]

Keep it up buddy! Were you on no carbs today? Is that why you're feeling tired maybe? I get lethargic at the end of my fast and also after a lot of carbs..so that means I'm always sleepy. lol

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

thx bg yeh yesterday was high carb day.. ate 300g carbs and 2800cals.. most ive eaten since christmas.. it was great! LOL

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

well up this am for 0600start at work.. no cardio.. and im not gonna stress myself out about it.. back at lunch..

[hex]

no point in worrying about a day, its not a race! got your whole life to look as good as you are now if not better!

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

^^ thx man

[hex]

well you have made some great progress you are an inspiration to me... kill it at lunch buddy!

[-KJ-]

well up this am for 0600start at work.. no cardio.. and im not gonna stress myself out about it.. back at lunch..

We have a very similar routine. What exercises are you doing?

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

well you have made some great progress you are an inspiration to me... kill it at lunch buddy!

will do man! appreciate it

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

We have a very similar routine. What exercises are you doing?

deads: 4-5sets
BB bent rows 4 sets
wide grip lat pulls 4sets
closegrip cable rows 4sets

thats it..

[-KJ-]

deads: 4-5sets
BB bent rows 4 sets
wide grip lat pulls 4sets
closegrip cable rows 4sets

thats it..

I always do deads 3rd or 4th exercise. Only go down to mid shin keeping focus on lower back.
I like that workout though!

[Back In Black]

deads: 4-5sets
BB bent rows 4 sets
wide grip lat pulls 4sets
closegrip cable rows 4sets

thats it..

Can you do chins instead of lat pulls?

[Back In Black]

I always do deads 3rd or 4th exercise. Only go down to mid shin keeping focus on lower back.
I like that workout though!

Do you perform you 'deads' in a rack?

[-KJ-]

Do you perform you 'deads' in a rack?

Yes. Start with bar around waist height and start the set from there.

[hex]

Wow is Tuesday back day? That's what I am off to do

[Back In Black]

Yes. Start with bar around waist height and start the set from there.

I do 'rack pulls' because of lower back issues. Always start and finish at the bottom of the movement just below knees. Not saying I'm right though they always come first in my back workout.

[-KJ-]

I do 'rack pulls' because of lower back issues. Always start and finish at the bottom of the movement just below knees. Not saying I'm right though they always come first in my back workout.

So start from the floor and finish on the floor?

[Back In Black]

I set the safety bars so the bar is at my upper shins. Up from there and down to there.

If I could do full deads I would but I would be out of action for weeks if I did.

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

yeh i start out light.. 135 x 12reps the 185 , 235, 285...

i start on the floor and finish on the floor.. have straps today.. will be interested to see how that does me on deads and lats...

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

Can you do chins instead of lat pulls?

i can do chins yes.. think i should switch it up?

[Back In Black]

i can do chins yes.. think i should switch it up?

Yes mate, absolutely. Even if you alternate 1 week on one and the next on the other. Your call really. If you can do them weighted without swinging, even better.

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

yeh to do them weighted i need a belt... my gym sux for equipment.. maybe ill look into one.. what u think a good rep amt is for chins before determining i need to add weight?

[Back In Black]

Depends on the rep range of your workout. If your rep count is 8-10 and you can do more than that then you need weight. Can you 'pop a dumbbell' petween your legs or calves til you get a weight belt?

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

i suppose i could

[Back In Black]

Feel free to refuse but can you list your individual measurements for your last caliper tests?

Show me yours and I'll show you mine

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

Sure no prob id also like to note i left work at 1100 today and did not return.. Had a good back workout.. The straps really helpd alot!! up to 285 x 8 on deads.. I believe im strong enuff to do 385 just not brave enuff with form yet to try

SteM i did chins today and last 2 sets i did 10 reps with 40lb DB between feet!! There was a time i couldnt even do 10 pullups (not long ago like a few months) and now i can do 10 with an xtra 40 lbs!! Im stoked and getn a belt!

After lifting i skippd my PWO shake with the bright idea of havn it at home along with PPWO to make a big meal cuz ivr been SO HUNGRY!

Well on the way home decided id eat 50g protein worth of meat instead of havn shake and ended up eating all my meat for the rest of the day plus my oats and veggies.. Then i took a 4hr nap! After which i woke up starving again and to avoid eatn any of the many carbs i was craving in the kitchen cookd an xtra 6oz chk breast and made a big cup of coffee.. I feel better now! MAN IVE BEEN SO HUNGRY!

Any thoughts?

Bodyfat caliper measurements (mm): 186lbs (84.37kg) 8.41%. 170.38lbs LBM (77.28kg) LBM

Chest: 7
Abs: 10.5
Thigh: 7
Tricep: 6
Subscap: 10
Supraillac: 5.5
Midax: 7

ur turn

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

well stem how bout them caliper readings?

[Back In Black]

Mate I'm out all day but I will get them posted later. Suffice to say I am about 11%!

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

well i had a pretty dang good leg workout..

squat:

10 x 135
10 x 225
10 x 225
10 x 225
10 x 275
10 x 275
10 x 275
10 x 325
5 x 375 (personal best)
10 x 275
10 x 275

[Back In Black]

Good for you! I had legs today and it was my worst workout in months!

I'll get those measurements on soon!

[Back In Black]

SteM i did chins today and last 2 sets i did 10 reps with 40lb DB between feet!! There was a time i couldnt even do 10 pullups (not long ago like a few months) and now i can do 10 with an xtra 40 lbs!! Im stoked and getn a belt! You'll really start noticing a difference in lat development!!!

After lifting i skippd my PWO shake with the bright idea of havn it at home along with PPWO to make a big meal cuz ivr been SO HUNGRY!

Well on the way home decided id eat 50g protein worth of meat instead of havn shake and ended up eating all my meat for the rest of the day plus my oats and veggies.. Then i took a 4hr nap! After which i woke up starving again and to avoid eatn any of the many carbs i was craving in the kitchen cookd an xtra 6oz chk breast and made a big cup of coffee.. I feel better now! MAN IVE BEEN SO HUNGRY!

Any thoughts?Did you go over planned cals for the day?

Bodyfat caliper measurements (mm): 186lbs (84.37kg) 8.41%. 170.38lbs LBM (77.28kg) LBM

Chest: 7 5
Abs: 10.5 8
Thigh: 7 9
Tricep: 6 7
Subscap: 10 8
Supraillac: 5.5 5
Midax: 7 10

ur turn

See bold. But you missed biceps out, I have a 3mm reading.

Very similar measurements, first time my Mrs has done it. I'll prob stick some pics somewhere soon, I have visible 4 pack and striations in chest. But I am really light at 173lbs. Cut continues til end of March which will be an 18 month on and off cut. Then I'm gonna really clean lean bulk . Can't wait, like you I'm hungry all the time at the minute even on 170g carbs per day!

[jpowell]

just want to drop by an say congrats man. haven't chimed in in a minute, tryna get own thing together. but congrats on ur hard work. I'm gonna get back in tho. just really struggling.

[-KJ-]

See bold. But you missed biceps out, I have a 3mm reading.

Very similar measurements, first time my Mrs has done it. I'll prob stick some pics somewhere soon, I have visible 4 pack and striations in chest. But I am really light at 173lbs. Cut continues til end of March which will be an 18 month on and off cut. Then I'm gonna really clean lean bulk . Can't wait, like you I'm hungry all the time at the minute even on 170g carbs per day!

^^ Your light? Imagine me if I succeed. I mean when I succeed. Ill be at most 155