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

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

405 is fine

[Papiriqui]

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

Is an area in Nassau, Bahamas!! Just hop in a cab and tell them to take you to the fish fry!!! Awesoooome

Go to Atlantis Hotel as well, they have a nice water park as well as the atlantis lost city aquarium which is pretty nice, or get a tour to go and do something at another island like feed the sting rays, swim with dolphins, etc

[tbody66]

I rotate my shaving so it isn't a "chore" So mondays I'll shave my arms, tuesdays my chest/belly, wednesdays my pits, thursdays my calves, fridays my thighs, saturdays low back/butt, my wife hits my upper back with the peanut whenever I ask her to.

I'll look over the pics closely, you will probably want to avoid barbell bench for the entire rest of your life, it sounds like, but as has been mentioned quite a few bodybuilders and don't barbell bench. The obvious difference in your shoulders and biceps would be nice to fix if at all possible, not sure how to go about that without surgery. Have you asked a Chiropractor?

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

Is an area in Nassau, Bahamas!! Just hop in a cab and tell them to take you to the fish fry!!! Awesoooome

Go to Atlantis Hotel as well, they have a nice water park as well as the atlantis lost city aquarium which is pretty nice, or get a tour to go and do something at another island like feed the sting rays, swim with dolphins, etc

good deal pap thx man!

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

I rotate my shaving so it isn't a "chore" So mondays I'll shave my arms, tuesdays my chest/belly, wednesdays my pits, thursdays my calves, fridays my thighs, saturdays low back/butt, my wife hits my upper back with the peanut whenever I ask her to.

I'll look over the pics closely, you will probably want to avoid barbell bench for the entire rest of your life, it sounds like, but as has been mentioned quite a few bodybuilders and don't barbell bench. The obvious difference in your shoulders and biceps would be nice to fix if at all possible, not sure how to go about that without surgery. Have you asked a Chiropractor?

good idea with shaving

yeh sux bout my shoulder and bi but oh well..

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

well had a great cardio interval hill sprint session at lunch.. 5 min warm up/ 15 sets sprints on incline / 2 min cooldown

[RaginCajun]

i know how ya feel with the shoulder, i cant do any heavy lifting right now and it is killing me! the 3 big exercises are my favorite and the only one i can do is squats. can tell you are getting leaner by your avy!

[tbody66]

Good Morning, 405!

[Papiriqui]

Yeah good morning mister skinny

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

Thx cajun
Mornin tbody and pap!
Well last nite i had shrimp fajitas,chips and salsa, and refried beans.. Yum yum! And i did no cardio this am cuz ive done HIIT incline sprints on treadmill 4 days in a row.. Thought i deservd a break..

Lunch:legs.. Figure the mex food last nite will help fuel that workout

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

had a good leg workout today.. kept it simple..

squat:
20 x bar
10 x 135
10 x 185
10 x 225
10 x 225
10 x 275
10 x 275
10 x 275
10 x 275
10 x 225
10 x 225
10 x 225

done...

[tbody66]

How'd that feel?

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

Felt good

Was tired when dun but legs felt good.. Shoulder was ok.. Need a pad for the bar to even consider going any heavier.. Shoulder did pretty good and no prob at all with knee.. I enjoyed the simplicity of the workout.. Never dun a 10x10 before .. Although i think i did a lil more than 10x10 today.. Course i didnt wanna count the first 2 sets and debated on counting the set with 185.. But was tired and didnt feel like doing one more set so let it slide Was good!!!

[slfmade]

had a good leg workout today.. kept it simple..

squat:
20 x bar
10 x 135
10 x 185
10 x 225
10 x 225
10 x 275
10 x 275
10 x 275
10 x 275
10 x 225
10 x 225
10 x 225

done...

That looks MISERABLE!!!! I hope Tbody NEVER has this in store for me!!!!!

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

That looks MISERABLE!!!! I hope Tbody NEVER has this in store for me!!!!!

funny... actually i came up with that on my own.. i will say the leg wkout tbody gave me for the past month is actually harder than that was..at least for me..i woulda thrown in a 315lb set or 2 but i need a pad for the bar..

im happy to say i woke up and did my 45 min fasted LISS cardio this am.. first time this week.. every other day has been lunchtime HIIT

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

That looks MISERABLE!!!! I hope Tbody NEVER has this in store for me!!!!!

funny... actually i came up with that on my own.. i will say the leg wkout tbody gave me for the past month is actually harder than that was..at least for me..i woulda thrown in a 315lb set or 2 but i need a pad for the bar..

im happy to say i woke up and did my 45 min fasted LISS cardio this am.. first time this week.. every other day has been lunchtime HIIT

[tbody66]

10x10's are pretty popular here, and definitely a stress inducing change of pace!

[Back In Black]

Mate, if you add a pad to the bar it will make it harder to balance and if it slips you have the potential for increased risk of injury and not just to the shoulder.

The more the padding the more the risk.

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

10x10's are pretty popular here, and definitely a stress inducing change of pace!

maybe thats an idea

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

Mate, if you add a pad to the bar it will make it harder to balance and if it slips you have the potential for increased risk of injury and not just to the shoulder.

The more the padding the more the risk.

noted:i think 275 is heavy enuff for wat i wanna do.. not too worried bout making the legs bigger

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

had a good shoulder workout today:

seated db press:
12 x 45
12 x 55
12 x 65
7 x 70;7 x 45

side raise:
12 x 15
12 x 15

front raise:
12 x 15
12 x 15

facepullls:
12 x 90
12 x 90
12 x 90
12 x 90

bb press to failure:
26 x 135

[BrownGirl]

Wow...your workouts are intense!!! Awesome job for being able to do that!

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

thx browngirl

i gotta cruise to get ready for! gotta make the wife proud to be seen with me.. LOL

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

Mate, if you add a pad to the bar it will make it harder to balance and if it slips you have the potential for increased risk of injury and not just to the shoulder.

The more the padding the more the risk.

think i just need to add padding the proper way stem... TRAPS!!

[-KJ-]

Hey 405... I know you get your wife to test your BF levels but i was just wondering I am gonna start getting my gf to test mine as I have a calipers.
Is your wife trained in that area or did she just do it for you??

[Back In Black]

think i just need to add padding the proper way stem... TRAPS!!

Mate, the leaner you get the more painful it gets. Though the bar is easier to balance with less fat as it seems to sit in the 'grooves' of the muscles. If you need some padding maybe a tshirt or small towel. Or you could just man up, ha ha.

BTW does the military barbell press not bother your shoulder?

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

Hey 405... I know you get your wife to test your BF levels but i was just wondering I am gonna start getting my gf to test mine as I have a calipers.
Is your wife trained in that area or did she just do it for you??

Shed been trained in the area but i has been awhile.. She also is trained kickboxing instructor .. As well as a cpr trainer

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

Mate, the leaner you get the more painful it gets. Though the bar is easier to balance with less fat as it seems to sit in the 'grooves' of the muscles. If you need some padding maybe a tshirt or small towel. Or you could just man up, ha ha.

BTW does the military barbell press not bother your shoulder?

Yeh ive done the shirt and towel thing.. Its ok until i put 275 on there .. 315 or more and i really need one...

As far as bb shoulder press..no doesnt bother shoulder at all.. I dont bring the bar all the way to my chest though.. Stop at about the chin...

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

Weighed in today.. Beginning weight:213 Bf:21.87%
Todays weight:190 Bf:9.36%

Beginning LBM:75.48
Todays LBM: 78.11

LBS LOST(16weeks):23
% LOST:12.51
LBM gained:2.63kg(5.8lbs)

Thats what im talkn bout!

[Back In Black]

Happy days matey boy.

Desire, Discipline & Dedication, the magic 3 D's. Man, that's what you got. Oh, and a pretty ok teacher;-)

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

Happy days matey boy.

Desire, Discipline & Dedication, the magic 3 D's. Man, that's what you got. Oh, and a pretty ok teacher;-)

an awesome teacher!! I cant tell u how much i appreciate ur help man ... Thx for helping me in the beginning and all the way thru.. And for continuing to help me cuz i still have a ways to go this is really an awesome website and im proud to be a part of it! Beats the hell out of any nutrition expert u have to pay for any day.. Plus u get to make friends on top of it! Im def feeling really good mirror is startn to look good chest is coming in and i think it wont be too long before the abs start to show.. Its funny i even notice when im showering how difft my body feels to the touch now!! A real blessing

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

I remember when i askd if u could get me where i wanna be and u said u could and ur reputation depended on it .. U lived up to that for sure mate...

[Back In Black]

Mate, you can lead a hoss to water etc etc. I knew after your initial couple of posts you'd be good for this transformation. Very few people have the determination to see any kind of 'diet' beyond a month, so I doth my cap to you.

And I don't need to know about you touching yourself in the shower...............................

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

Mate, you can lead a hoss to water etc etc. I knew after your initial couple of posts you'd be good for this transformation. Very few people have the determination to see any kind of 'diet' beyond a month, so I doth my cap to you.

And I don't need to know about you touching yourself in the shower...............................

LMAO... Now thats funny sorry... LOL..

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

Double post

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

Well a good day all the way around.. Finally was able to put on the elusive banana republic chinos i havent been able to button in 6yrs today!! Thought it was about time to give em a go.. Fit like a glove

Tbody wheres my wkout!!??! LOL j/k man

[tbody66]

Mon Chest/Calves

Decline Bench progressive warm up sets then 3 sets 6 reps, 4th set to failure, heavy as you can stand on the last set if you get more than 8 you need to start heavier next time.
Flat DB Bench 3 sets 6 reps, 4th set to failure, progressive weight, on the last set if you get more than 8 you need to start heavier next time.
Incline Bench 3 sets 6 reps, 4th set to failure, progressive weight, on the last set if you get more than 8 you need to start heavier next time.
DB Flyes, lightweight for a stretch, full stretch at the bottom, steady and slow 4 sets 25 reps SUPERSET with
toe presses, straight on 4 sets 25 reps

Tue Back/Abs

Deadlifts progressive warm-ups followed by 3 sets 11 reps, 4th set to failure, heavy as you can, if you get more than 15 reps on last set go heavier next time.
T-Bar Rows 3 sets 6 reps, 4th set to failure, heavy as you can over 8 reps on last set go heavier next time.
Wide Grip pull downs 3 sets 11 reps, 4th set to failure.
Low Rows 3 sets 11 reps, 4th set dropset supersetted with
Ab crunches 4 sets 51 reps each

Wednesday - cardio

Thursday - Legs

Squats 225 10x10
SLDL's 4 sets 25 reps supersetted with
toe-raises 4 sets of 21's

Friday Shoulders/arms/abs

Upright Rows 4 sets 25 reps
Standing barbell Military Press 3 sets 11 reps, 4th set to failure
Shrugs 4 sets 25 reps superset with
Bicycles 4 sets 51 reps

Rope push downs 4 sets 15 reps superset with
Standing Barbell Curls 4 sets 1 reps
Skull-Crushers 4 sets 15 reps Superset with
EZ Curl narrow grip preacher curls 4 sets 15 reps
Dips 4 sets to failure superset with
DB Concentration curls 4 sets 15 reps

[slfmade]

LOL-Tbody - 51 reps of bicycles???? Why not 50 or 55? Just curious

[tbody66]

LOL-Tbody - 51 reps of bicycles???? Why not 50 or 55? Just curious

It's my favorite number.

[slfmade]

My favorite is 52...so please change it! LOL j/k