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

[Papiriqui]

Dammmmmn you are looking good guy!! I definitely have to get my act together and see if i beat you in this race because you are kicking my behind by like 1000 miles......

[tbody66]

oh yeh tbody i forgot to tell u i went up yesterday on chest from the 60lb dbs to the 70lb dbs...

incl DB: 12 x 45. 12 x 65, 12 x 70, 17 x 70
flat DB: 12 x 70, 12 x 70, 12 x 70, 17 x 70
dec DB: 12 x 70, 12 x 70, 12 x 70, 14 x 70

also did more reps on all biceps sets some with more weight and went up on abs and calves in reps...

u think i need to go up to 75lb dbs next week based on my 4th sets to failure???

I agree there man/beast!

Dammmmmn you are looking good guy!! I definitely have to get my act together and see if i beat you in this race because you are kicking my behind by like 1000 miles......

So do it!

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

I agree there man/beast!



So do it!

^^x2 PAP lets step it up my man!

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

Well days dun.. Feel luke a bum on non workout days .. But not enuff of one to come home Nd do a 2nd cardio session LOL.. Tomorrow:back/tris/abs/calves... Im really digging the fact that i can do 4 sets of unassisted pullups.. Ive never been able to do 12 before .. I like doing them for back i just never could before

[Back In Black]

Mate, can you weigh yourself first thing and let me know what your weight is compared to the last time you did it.

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

Mate, can you weigh yourself first thing and let me know what your weight is compared to the last time you did it.

yeh 193lbs or 87.54kg

why do u ask?

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

SteM i think ive been at 193 for like a month...

[Back In Black]

Mate, I'm gonna suggest 2 things:-

1. Drop your fats down to 45g per day

2. Start alternating your fasted cardio between HIIT and LIC. You know HIIT and how to do it. For LIC keep your heart rate between 125-130bpm.

Let's see if that doesn't kick start something.

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

ok sounds like a plan.. so with the HIIT ill be doing it am fasted 5 min warmup 20 min interval 5 min cooldown

LIC ill do 60 mins (as long as i can drag my lazy butt outta bed 15 mins early )

i suppose i can cut my nat PB out before bed which will put my fat from 55 to like 41 (ill figure it up exactly)

[RaginCajun]

just catching up with your thread, looking good. with regards to your workout, have you switched it up in a while? sometimes, switching up your routine for a few weeks could possibly help?

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

also stem should i up my protein to compensate for the 180 calories or however many it is???????????

[Back In Black]

ok sounds like a plan.. so with the HIIT ill be doing it am fasted 5 min warmup 20 min interval 5 min cooldown Do 30 mins intervals if you can. If not, spend the extra 10 mins at a steady pace. Breakfast asap after this type of training.

LIC ill do 60 mins (as long as i can drag my lazy butt outta bed 15 mins early ) Good man, this needs to be a 40 minute minimum and 60 minute maximum really

i suppose i can cut my nat PB out before bed which will put my fat from 55 to like 41 (ill figure it up exactly)

Just reduce the amount of PB, I know you look forward to it.

[tbody66]

small anc consistent changes make the most difference, just not always the quickest!

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

ok SteM 5 minute warmup (which for me is 150 BPM, i only know one speed at moderate ) 30 mins intervals, 5 min(or so) cooldown

i think my biggest challenge is gonna be the mental one i anticipate having with LIC cuz i know im not gonna "feel" like im accomplishing anything at 125-130bpm

at nite ill have 16g PB instead of 32... and ive discontinued balsamic vinegar on my broccoli (which i never figd into my macros)

[Back In Black]

LIC is much easier on a treadmill, get the right pace and listen to your tunes or watch TV and catch up on the news. IO know you you don't have a treadmill, just saying. I have done LIC on an eliptical though, can you set a programme to keep you at a certain heart rate? Means you'll be able to fucus on something else other than the boring monotony? Maybe read a book?

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

oh yeh stem no prob on getn the hr rite ill just reduce the tension and prob reduce rpm's as well.. now to chek HR i put index finger on neck and time it for 30 secs.. based on my calculations i should be between 62-65 ?? until now i usually am at 75 for 30 secs so it shouldnt be too tuff... ive done it before ...

and actuallly im a big Le Tour de France guy(believe it or not) and i have the entire 2011 TDF recorded on my dvr and thats what i watch every morning while i do my cardio.. its excellent for that! go Andy Schleck and Mark Cavendish!! LOL

also did u think the pics i posted 2 days ago gave u a good idea where i am on bf%? cuz if not i took a few more today with less clothes on.. although not a desirable thought for u im sure if u think itd help to see where i am ill post them.. i was inspired by Tbody although im not wearing tidy whiteys ...got a couple back shots couple front shots and 1 side shot.. thought it may help to figure out where i am..?

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

small anc consistent changes make the most difference, just not always the quickest!

TBody today i did back/tri/ab/calves andmanaged to go up on quite a few exercises!

CHINS:12,12,12,7 UP FROM 12,11,10,7 maybe soon ill be able to do 4 sets x 12 reps..ive always sucked on chins ..like couldnt do more than 3 sucked NEVER 12 LET ALONE 3 SETS OF 12

CLOSE GRIP bench: 15 x 135,12 x 155, 12 x 166, 12 x 166

DB rows(hip): 12 x 40 x 3: 20 x 40 (failure set)

DB rows(chest):12 x 40 x 3: 20 x 40(failure set) maybe go up to 45s next week?

calves i improved on but abs i got 3 sets x 50 reps...

enjoying the workout man thx again! im looking forward to the strength one ur gonna give me in a month or so that way ill have 3 difft wkout routines to really mix it up!

[SlimmerMe]

405: Here is some great info (before you joined up I believe) from Phate in my log on page 18.

I know that Papi had the link in his thread awhile back in his thread but just in case you have not read it, when you have a moment you might want to absorb what all he says. Start reading when Phate chimes in. Hope you enjoy. Sharing this with you since we ALL seem to want to take it to another level in 2012.

http://forums.steroid.com/showthread...8#.TwSfJRw0i6Y

[Back In Black]

oh yeh stem no prob on getn the hr rite ill just reduce the tension and prob reduce rpm's as well.. now to chek HR i put index finger on neck and time it for 30 secs.. based on my calculations i should be between 62-65 ?? until now i usually am at 75 for 30 secs so it shouldnt be too tuff... ive done it before ...

and actuallly im a big Le Tour de France guy(believe it or not) and i have the entire 2011 TDF recorded on my dvr and thats what i watch every morning while i do my cardio.. its excellent for that! go Andy Schleck and Mark Cavendish!! LOL

also did u think the pics i posted 2 days ago gave u a good idea where i am on bf%? cuz if not i took a few more today with less clothes on.. although not a desirable thought for u im sure if u think itd help to see where i am ill post them.. i was inspired by Tbody although im not wearing tidy whiteys ...got a couple back shots couple front shots and 1 side shot.. thought it may help to figure out where i am..?

Not sure I understand what you mean about the heart rate, sorry?

Cavendish is a legend already, he just won the UK Sports Personality of the Year, that's usually reserved for boxers, F1 drivers, football players etc

Pics the other day give a better idea but I'd like to see the wheels for sure!

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

as u know i do all my cardio on the elliptical... with HR at 150-156 BPM i have the resistance on said elliptical set at 4 and i average 58 RPM's for 45 minutes which is around 2600 reps over the 45 minute time period..

when i switch to LIT ill drop resistance down to 3 and drop down to say 53 RPM'S and between the lighter resistance and slightly slower pace see where that puts my HR.. if its still too high ill drop to say 49 RPM'S and so on until i find where i maintain 125-130 BPM HR

clear it up?

and yes Cavendish is my def favorite over Schleck for sure.. the MANX MISSILE is def the man! im planning on going to the 2013 TDF .. will hope to catch a couple mountain stages as well as be in paris for the final stage... very expensive trip though.. i wanna do a riding tour with wife and daughter and for the 3 of us its like $12,000.00

thats cool he won the UK SPORTS PERSONALITY.. ill have to chek that out..

will post couple pics and get ur opinion on bf.. let me say before hand i felt a little gay with what im wearing and let me also say im NOT GAY IM NOT!!! LOL

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

ok now the reason i wanna post these is to get opinions on bf% as well as SteM for u to see if u think im lean enuff to warrant reducing my cardio to LIT and HIIT.. thx

id also like to add that the leg shots didnt come out as well as id have hoped but at least u kind of get an idea

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

Well SteM i have some good news.. U were rite now ive been weighing 193-195lbs for a month now... Well yesterday at the gym i got on the scale(which i always do) and there my weight has stayed between 199.5 and 203 for about a month as well( i weigh more there but i go by consistency not weight plus i have clothes on) .. Anyways well yesterday i weighed myself and it said 197... Which is about 3 lbs less than ive ever weighed on there... So when i got up this am and got on tbe scale at home :190.3

So i droppd 3 lbs all of a sudden .. Needless to say im happy about that and i also look leaner in the mirror as well so after a month of 193-195 now i got 190... Maybe the change-up in lifting routine has triggered something.. Def lookn forward to sunday and bf chek

Strength is up on lifts/reps so i dont think ive lost any LBM..

Now time for cardio

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

Well 30 min intervals dun... Now time for breakfast.

[Papiriqui]

Remember also that changing the routine in lifting could make you gain some LBM, as well as the test helps in that area, IMHO if you look leaner every week but the scale doesn't change, go by the mirror, like i said it could be you are gaining LBM and you would stay at the same weight while burning that fat.

[Back In Black]

Well SteM i have some good news.. U were rite now ive been weighing 193-195lbs for a month now... Well yesterday at the gym i got on the scale(which i always do) and there my weight has stayed between 199.5 and 203 for about a month as well( i weigh more there but i go by consistency not weight plus i have clothes on) .. Anyways well yesterday i weighed myself and it said 197... Which is about 3 lbs less than ive ever weighed on there... So when i got up this am and got on tbe scale at home :190.3

So i droppd 3 lbs all of a sudden .. Needless to say im happy about that and i also look leaner in the mirror as well so after a month of 193-195 now i got 190... Maybe the change-up in lifting routine has triggered something.. Def lookn forward to sunday and bf chek

Strength is up on lifts/reps so i dont think ive lost any LBM..

Now time for cardio

Yeah, funny isn't it; all of a sudden - BAM and it disappears overnight. Literally!

Mate go with the alternate HIIT/LIC for the next 2 weeks as well as the end of this week. We'll probably take you down to LIC from then on, dependant on where you are at that time.

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

Will do u got a guess on bf% ??

[Back In Black]

Don't think your wife is too far off, post them in the members pictures section, you'll get a few replies and you can take the average. You are quite lean in some places and not so in others.

May need to get you to 10% for the abs to show. And a wax too!

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

Don't think your wife is too far off, post them in the members pictures section, you'll get a few replies and you can take the average. You are quite lean in some places and not so in others.

May need to get you to 10% for the abs to show. And a wax too!

LOL on the wax.. Def for summer will do on member pics .. I have some stubborn areas.. Figd id be the 10% guy to have abs.. Wouldnt be any other way for me prob part of why i never had then.. Even at 21 and 165lbs!

[GirlyGymRat]

^^^ hate those stubborn spots...but looks like you doing well and making progress towards your goal!

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

Thx girl yeh makn progress stubborn spots suck! Id even trade my stubbron spots for someone elses just for a change LOL

[Papiriqui]

Baby steps bud!! They will go away eventually!! Just look back at the first picture you took and you will see how far you've come, some other areas will look leaner first but the stubborn areas are not to far behind in the race

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

yeh pap ur def rite i have come a long way...

well i did my first LIC cardio today.. think i got my HR pace figd out.. i tell u this LIC deal is nice.. basically almost like laying on the couch watching tv for 45 minutes maybe not exactly but close in comparison to moderate and HIIT..

[tbody66]

TBody today i did back/tri/ab/calves andmanaged to go up on quite a few exercises!

CHINS:12,12,12,7 UP FROM 12,11,10,7 maybe soon ill be able to do 4 sets x 12 reps..ive always sucked on chins ..like couldnt do more than 3 sucked NEVER 12 LET ALONE 3 SETS OF 12

CLOSE GRIP bench: 15 x 135,12 x 155, 12 x 166, 12 x 166

DB rows(hip): 12 x 40 x 3: 20 x 40 (failure set)

DB rows(chest):12 x 40 x 3: 20 x 40(failure set) maybe go up to 45s next week?

calves i improved on but abs i got 3 sets x 50 reps...

enjoying the workout man thx again! im looking forward to the strength one ur gonna give me in a month or so that way ill have 3 difft wkout routines to really mix it up!

I am so stoked to hear this, I expected it to be like this mind you, but still good to hear.

Don't think your wife is too far off, post them in the members pictures section, you'll get a few replies and you can take the average. You are quite lean in some places and not so in others.

May need to get you to 10% for the abs to show. And a wax too!

Yeah 13-14% in some Areas 16% in others, IMO. Another vote for body-hair removal!

LOL on the wax.. Def for summer will do on member pics .. I have some stubborn areas.. Figd id be the 10% guy to have abs.. Wouldnt be any other way for me prob part of why i never had then.. Even at 21 and 165lbs!

Your back, primarily width, and shoulders, primarily traps and tops, will need the most focus on our next routine to catch them up with your arms and even your look out. I personally don't like stubborn spots, but I ain't tradin', it took me this long to get used to them and how to overcome them, I sure don't want to start all over in un-familiar territory.

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

All sounds good.. Yeh never really got into back.. Prob cuz i couldnt see it in the mirror LOL.. im glad ur able to pinpoint my lagging areas.. Not someth im good at

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

Oh yeh i did legs today.. Whooo!!! Is all i can say.. Still shaking think it may be awhile (if ever) before i can include abs and calves in on leg day.. Those split lunges 3sets x 30 and 3 sets x 30 one leg squats do me in dude!!! I did complete all sets/reps ...

[tbody66]

LEG DAY!!!! Thank you Jesus!

[Papiriqui]

Yeah baby LEGGGGGGS!!

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

well SteM ive encountered a slight obstacle

waking up at 0430 to the thought of HIIT caused me to stay in bed this am.. i remember having the thought "if i had to do LIC id get up but since its HIIT i think ill just skip it today" .. funny huh??

shoulders at lunch...

[Papiriqui]

well SteM ive encountered a slight obstacle

waking up at 0430 to the thought of HIIT caused me to stay in bed this am.. i remember having the thought "if i had to do LIC id get up but since its HIIT i think ill just skip it today" .. funny huh??

shoulders at lunch...

Hey think of what i told you again!! Once you already interupted your sleep by waking up, wake up!!! Get up from bed and hit it buddy!!

[tbody66]

well SteM ive encountered a slight obstacle

waking up at 0430 to the thought of HIIT caused me to stay in bed this am.. i remember having the thought "if i had to do LIC id get up but since its HIIT i think ill just skip it today" .. funny huh??

shoulders at lunch...

Maybe this won't make sense to you, but while my wife and I were driving to dinner last night (we live in a really small town, so date night means at least a 30 minute drive one-way) the preacher was talking about getting in shape and how when he wakes up to go running there are a lot of times that he doesn't feel like doing it and just thinks he can't, one day recently he was reminded of Jesus in the Garden of Gethsemane, Jesus didn't feel like going to the cross, but he wanted to honor the Father so he went anyway. Now obviously there is no way we can relate our exercise to this moment on a "value of importance" scale, but the point was that if we aren't disciplined in little things how will we be disciplined in major things? We all play on Game Day how we practice throughout the week, some are lucky enough for their talent to squeak them out a win when the opponent is weak, but there is a sign that the Head Strength coach at Oklahoma has posted that reads "Hard Work beats Talent when Talent doesn't Work Hard"