oh and..I may do a lil more weight than you now but your bodyfat is like half mine and you are like 1 week out..plus you still own me on what really counts-size.Quote:
Originally Posted by Narkissos
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oh and..I may do a lil more weight than you now but your bodyfat is like half mine and you are like 1 week out..plus you still own me on what really counts-size.Quote:
Originally Posted by Narkissos
What are the macro totals per meal.. and totals per day?Quote:
Originally Posted by chest6
I think you may need to 'shock' yourself.
I'll think on it and get back to you.
In the meantime.. put up that info i asked for
Nark
editted...That is including protein from carb sources..but it would still be around 5k with them left out.
Saturday Aug 12
shoulders
Db military
65x10 (warm up)
80x10
90x8
95x7 1 assist :) on my way back to 100s :)
upright rows (ring finger on smooth/ridged split)
85x10
115x8
135x7 lil cheating on last 2
rear delts w/ cables
40lbsx8
didnt wanna do this cuz Im training back on Monday so I stopped there..
What's your current weight.. and when last've you had your bodyfat percentage checked?
Are you sure it's fat and not just 'bloating'?
Nark
Current weight is 235. Never had my bodyfat tested..I always just estimate..so it could be higher.
Yeah..its fat-not bloat. I got bloat the first week or so and then I noticed fat gain after that.
Monday Aug 14
Back/bi/traps
V bar pulldowns
warm up
135x12
165x10
185x8
deadlift
315x8
365x7
385x6
405x4: 1
db bent over row
90x10
110x8
120x8
tbar rows
3px12
4px10
5px9
preacher curls
70x10
80x7
80x4
incline curls
25x10
30x7
25x9
db shrugs
130x15x2
Tuesday Aug 15
Chest/tri
db bench
warm up
80x10
90x8
110x8
120x6
bb incline
185x12
225x8
245x5 +1 assist
cable flies decline
45x12
60x8
80x6 This felt amazing..may replace dumbells with these..any thoughts?
skullcrushers
70x8
85x6
85x3 Wristtt ahhh..glucosamine $#^@
db overhead ext
70x8
80x7
75x10
dips
bw+ 4
are you sure your doing hang cleans right? a man your size should be 225 for repsQuote:
Originally Posted by chest6
hang cleans :lol:Quote:
Originally Posted by Squatman51
My bad I meant upright rows. I dunno why I was thinkin hang cleans :scratch:
Yeah..when I used to do them in football 2 years ago I did 245 for reps...gotta go back and edit that..my bad
Tuesday Aug 17
Legs
Not even worth writing down. My legs are shrinking week to week and each week my leg session gets worse and worse. Im pretty much 100% postiive my test levels are in the dumps..I have no sex drive and today I had 0 energy and drive at the gym.
why for? what's goin on?Quote:
Originally Posted by chest6
My leg sessions are getting progressively worse. I haven't even been able to get 405 for more than 3 or 4 on squats. I did 405 for 5 like 2 years ago...I should be at 445 for 5 or so by now. Work fvcked me up for awhile but I havent worked in more than a week now. My diet has sucked this weekend cuz of movng in my dorm and my uncle's wedding I wasn't able to eat how I wanted to. I was w/ my family the whole time out doin stuff :(
Monday Aug 1
biceps/back/traps
Deadlift
315x8
365x8
405x5
455x3
Standing bb curls
warm up
85x10
105x8
105x6
preacher curls
65x8
65x6
65x6
hammers
25x8
25x5
tbar rows
4px8
5px8
5p + 25 7 reps
5p + 50 6 reps
wide grip seated rows
130x10
150x8
160x7
vbar pulldowns
100x10
130x8
140x6
shrugs in front
405x8
425x8
315x16
static hold
100lb db 67 seconds..light :(
Back to teh rec for liftin..Im gonna look around the area for other gyms..with bigger dumbbells
yeah *sighs* we've got the good ole' 150's....no need for much more.....at least not right now
Yeah..I remember u tellin me that before. Luckyy..I wish i didn't have to buy a new gym membership but 100s are just wayy too light. Most I would need other than shrugs and static holds would be 120/130s
Tuesday Aug 22
Chest/tri
bb bench
warm up
225x8
245x8
275x3
265x5 +1 assist
db incline
80x8
90x7
90x8 1 assist
decline flies
40x8
45x8
45x8
skullcrushers
65x8
75x8
85x6
db overhead ext
70x8
90x6
85x6
tri pushdowns
80x8
Had to start with bb flat bench cuz once again db's only go up to 100s. Next week im changing to Monday-chest Tuesday-back again. My shoulders are too sore after back...which I feel would obviously seem to effect my chest workout more than my shoulder workout.
Thursday Aug 24
Legs
squats
warm up
315x8
335x7
385x6
405x5
narrow stance leg press
540x12
720x12
900x8
990x4
laying leg curls
90x15
120x12
140x8
140x7
standing calf raises supersetted w/ seated
90x10: 135x8
90x10: 90x10
80x9: 90x9
80x9: 90x7
Friday Aug 25
shoulders/bi/cardio
db press
warm up
80x8
90x8
100x4 +1 assist
upright rows
115x8
115x8
145x5
135x6
preacher curls
65x8
65x9
85x5 +1 assist
15 mins PWO cardio
Monday Aug 28
bi/back
standing bb curls
warm up
95x8
115x5
105x7
incline curls
30x8x2
30x7
deadlift
315x8
405x5
455x3
495x4...ah holy shit..huge PR. My friend pumped me up like beyond what I thought was possible..I need to start listening to metal while lifting..he gave me his ipod this set and blasted death blooms :)
tbar row
4px8
5px8
6px7
6p+25 x6
(stacked 45lb plate and 25 on top of other plates..was kinna hard to not let them fall when I was going..)
4px12
V bar pulldowns
120x8
140x7
****in guy at the gym closed it 8 minutes early..I missed seated rows and shrugs..but I wasnt too upset cuz of my deadlift :)
And..I had work today..even betta :)
Tuesday Aug 29
Triceps/chest/shoulders
skullcrushers
75x8
85x8
95x6
overhead ext db
80x10
100x5
95x7
db incline
80x8
90x8
100x8
bb bench
185x9
225x7
245x4
decline flies
35x10x2
50x9 tuff
barbell military
95x10 My tri's were shot! :(
135x8
185x4
side laterals
35x8
50x8
50x7
ahhh so hard doing chest/shoulders with dead triceps
Gym was uber packed..I have to like walk halfway across the gym to do laterals so i dont smack some1 in the face
damn chest thats a ton of oats if thats all dry measurements. Ever try brown rice? tastes so much better, doesnt absorb as much water and isnt as filling which makes it easier to get down some more cals/carbs
i saw some where about your deadlift you were happy about.
the deadlift is funny like that isnt it. I for one ALWAYS surprize myself on that lift. I am excited to get back to school. the bar i use at home is real thick and the shcool one is standard. heheheheheh, cant wait
nice lift bro by the way, that 500 for 4 is EXACTLY what im going for as sooon as i get back on a standard bar back at school. I KNOW ill hit it
You'll hit it man. As I found out..its much more mental than anything. I thought judging by previous lifts that I would get it maybe one time and i got three more..i was stunned. I've tried brown rice but I didnt hear good things about it from Pinn's sticky and from others here as well. I used to use it for PPWO too...
The dl bar at school is standard too and I always bend the fvck outta it :)
its a solid ass lift. I pulled 485 for 4 on a thicker sticky bar. those chrome plated sticky gripped bars that you cant really drive your straps around. I am used to it now no excuses or anything, but God knows deadlifting is easier on a thinner bar.
I will check into that brown rice thing
and ya, it really is a mental lift.
Ahh f straps...chalk it up :)
my gym sais
NO CHALK ALOUD :7up:
so i must use straps:wg:
chest, was that dry or cooked measurements for your oats?
just curious
My gym says it too :wg:
Dry measurements...
Friday Sep 1
squats
315x8
365x8
405x7
455x2 Ipod helps..but now I have a knot on my head :(
leg press (feet 3" apart)
540x16
720x14
900x12
990x6 Deeper than last week :)
laying leg curls
90x15
120x12
140x10
140x9
Made me late to work..o well great session
Monday Sep 4
bi/back/no traps :( no time again
standing bb curls
warm up
95x8
115x5
105x7
preacher curls
65x8
75x7
75x5
deadlift
warm up
315x8
365x8
455x3
515x2 alllllmosttt 3..mad i missed it :frown:
tbar row
4px10
5px8
7px5
6px9 This is the machine. 5 is the max so I stack 45s on top after that. Its virtually a real tbar row to 5 plates but after that it gets difficult bc i have to let the plates rest against my wrist and its kinna awkard. I need to start doing them in the corner again but the other end will come up with more than 5 plates
*weightroom is closed* ghey
wide grip latpulls done in 3 mins
120x10
140x7
130x9: 100x10
Missed another back exercise and trap exercises AGAIN :frown: worked late tonight
Tues Sep 5
Chest/tri/shoulder
I basically forgot to do tri's first today.oops
bb bench
warm up
225x8
275x8 :) i luv bulkin
315x2 +1 assist
db incline
90x12
100x6
95x7
decline flies
45x12
50x10
50x8
tri overhead ext
80x9
90x7
85x7
dips
bwx7 reps
bwx2 reps :(
tri pushdowns
120x8
130x7
bb military
135x8
185x3
155x6 Tri's shot :(
weightroom closed
side laterals
50x8
Thursday September 7
Legs
squats
315x8
365x8
405x8
455x3
leg press (feet 3" apart on bottom)
540x15
720x14
900x13
990x10 :)
leg curls
100x15
140x12
160x9
130x10
No one reads my log anymore :(
Friday Sep 8th
Arms
skullcrushers
65x12 (warm up)
75x9
85x8
95x7
db overhead ext
100x8
100x7
95x9
db hammer curl
45x10
55x6
50x8
preacher curl
65x10
85x6
75x9
rope pushdowns
90x10
100x7
db alternating curls
35x7
30x10
Monday Sep 11
Bi/Back
db alternating curl
35x10
45x8x2
bb curl
95x8
85x8
85x6
deadlift
warm up
315x8
365x6 didnt use chalk..it was grip..thats y i dropped it..hands were sweaty
455x3
525x2 (correction 515 from last week..editted it)
tbar row
4px10
5px8
6px8
7px6
straight bar seated rows
120x15
160x9
160x8
vbar pulldowns
120x7
100x10
100x9
80x8: 60x10 In a hurry..weightroom closing
ahh i need to get there earlier on back day ive missed traps liek 3 weeks in a row :frown:
u really going all out on those bi's aintchya ><
Yeah...I have T-Rex arms :( smallllQuote:
Originally Posted by taiboxa
Tuesday Sept 12
Chest/shoulder
bb bench
warm up
225x8
245x7
315x3
275x7
incline db
80x10
100x8
100x7
decline flies
45x10
45x8
45x7
drop set lateral raises
45x8: 40x8: 35x8
40x8: 35x6: 30x6
30x6: 25x6: 20x9 the painn :)
ran outta time again..man im slackin. Need to hit the weightroom earlier. I thought it wasnt a bad idea to miss my tri's here cuz i wasnt really in need to prioritize them 2x a week like bi's
nice!!! You off today bro?