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Day 22 Workout Log:AM: Lifting-BOOBIES-DeltsNotes:I have a gnarly AC joint injury that flares up from time to time... this was one of those times. Had to start off fairly light, but was able to push into my 80% range for most of the work out (rep range 6x6 at 30 degree DB incline and 4x12 at 75% DB incline, and 4x8 with standard BB incline). The 6x21 plyo pushups sucksed (3 narrow 3 wide), and lead to failure on the last set at 15, but the chest pump was JYOOOOCIE.Delts consisted of incline lying side laterals for 3x12, then a 3x21 seated DB side laterals with a NOS set to wrap it up... but I misread it and did a NOS-X set... whoops. I probably should have pushed a bit more weight on the seated side laterals, but AM fasted lifting is always kinda crappy. Sadly Monday evenings are a effing Zoo, and it's not even worth attempting to PM lift at the gym on go to on mondays. Afternoon: -10 x wingates -15 min of yoga.Notes:I was planning on doing some uphill walking after work too, but my back was bothering me and I just wanted to sleep. Ended up being a good idea, as my back felt amazing the next day.Macros for the day: 89 f / 325 C / 350 PStandard AM lifting backload: Iginition pre-workout, Carbs with PWO, ULC til dinner time, then chicken and waffles with a side of PB&J and pumpkin pie for dinner, and double scoop whey with a tbs of almond butter for the before bed. Next days weigh in, 206.4. up 1.4 lbs, but abd definition the same, and belly fat less dense. Probably "flushable gains". >:(
Day 23 Workout Log:AM: Lifting-Back-HamsNotes: Rows, on Rows, on Rows! literally just rows. 6x8 bent BB rows, 3x8 single arm DB rows (per side), then two arm incline prone DB rows with iso hold at the top and a NOS-X finisher (naturally everything is eccentric focused, like every other day). Then 6x6x10partials lying Hammy curls, and wrapped it up with 5x5 Deads. My back's been killing me lately, but after a little rest yesterday I felt strong today so I started with 185, then to 225 for the second, 275 for the third, and pushed it to 315 on the last two sets. Unfortunately my lower back started to bend on the last few reps, but I gutted it out. First time I pushed 315 for 5 since I injured my back 11 months ago.Afternoon: HIIT class... Notes:though not terribly challenging, a small sweat worked up.Macros for the day: 88 f / 322 C / 346 PStandard AM lifting backload: Iginition pre-workout, Carbs with PWO, ULC til dinner time, then chicken and waffles with a side of two sices of pumpkin pie and some cottage cheese for dinner, and double scoop whey for the before bed. Next days weigh in, 209 up 2.6 lbs, but abd definition the same.
Day 24 Workout Log:AM: Lifting-Quads-CoreNotes: EFF in the A! I dont think I've ever had a pure quad workout ever. I'm dreading the DOMS to come... Started with heel elevated eccentric front squats, ATG, for 4x8, though I did two extra warm up sets since this was my first time ever doing heel elevated front squats, and I have to say the difference in weight displacement to quads is INSANE! after that is was heel elevated DB squats with a NOS X Finish.. FUARK so brutal. After that it was modified bulgairan squats for 4x21 (per side) for a total of 168 straight reps... I had to sit for a minute or two after that was leg extensions with a NOS set finish... I rolled out of the machine and my quads were cramping even later in the day. Core consists of a slow and 5s isometric hold at peak contraction with all reps rotation of incline crunch, ball crunch, back extension sets to failure for 10 minutes.PM: 10x wingatesMacros for the day: 74 f / 65 C / 256 PDecided to clean it up a little and attack some of that body fat. Had a ignition for breakfast and a 56 of my carbs were from my PWO shake. The rest were from my guac at dinner and steak. Next days weigh in, 207. Down 2 lbs.
Day 23 Workout Log:AM: Lifting-Quads-CoreNotes: EFF in the A! I dont think I've ever had a pure quad workout ever. I'm dreading the DOMS to come... Started with heel elevated eccentric front squats, ATG, for 4x8, though I did two extra warm up sets since this was my first time ever doing heel elevated front squats, and I have to say the difference in weight displacement to quads is INSANE! after that is was heel elevated DB squats with a NOS X Finish.. FUARK so brutal. After that it was modified bulgairan squats for 4x21 (per side) for a total of 168 straight reps... I had to sit for a minute or two after that was leg extensions with a NOS set finish... I rolled out of the machine and my quads were cramping even later in the day. Core consists of a slow and 5s isometric hold at peak contraction with all reps rotation of incline crunch, ball crunch, back extension sets to failure for 10 minutes.PM: 10x wingatesMacros for the day: 74 f / 65 C / 256 PDecided to clean it up a little and attack some of that body fat. Had a ignition for breakfast and a 56 of my carbs were from my PWO shake. The rest were from my guac at dinner and steak. Next days weigh in, 207. Down 2 lbs.
I remember that workout. I almost puked.
Day 23 Workout Log:AM: Lifting-Quads-CoreNotes: EFF in the A! I dont think I've ever had a pure quad workout ever. I'm dreading the DOMS to come... Started with heel elevated eccentric front squats, ATG, for 4x8, though I did two extra warm up sets since this was my first time ever doing heel elevated front squats, and I have to say the difference in weight displacement to quads is INSANE! after that is was heel elevated DB squats with a NOS X Finish.. FUARK so brutal. After that it was modified bulgairan squats for 4x21 (per side) for a total of 168 straight reps... I had to sit for a minute or two after that was leg extensions with a NOS set finish... I rolled out of the machine and my quads were cramping even later in the day. Core consists of a slow and 5s isometric hold at peak contraction with all reps rotation of incline crunch, ball crunch, back extension sets to failure for 10 minutes.PM: 10x wingatesMacros for the day: 74 f / 65 C / 256 PDecided to clean it up a little and attack some of that body fat. Had a ignition for breakfast and a 56 of my carbs were from my PWO shake. The rest were from my guac at dinner and steak. Next days weigh in, 207. Down 2 lbs.
I remember that workout. I almost puked.
yeah... exactly this too. I got the urk-burps after finishing the bulgarian squats. Hate those.
Day 25 Workout Log: Rest day.AM: HIITNotes: stair sprinting 1 min on, 2 minute recover, 5 cycles for a total of 15 min.PM: Steady stateIncline walking for 35 min for approx. 650 cal15 min SaunaMacros for the day: 120 f / 25 C / 280 PNotes: Another ULC day, Just felt like doing low carb since I wasn't really working hard today, and want to try not limit the body fat accumulation. Next days weigh in, 205.6, Down 1.4 lbs. Likely water from the sauna, but hopefully some loose mass too.
Hey RX…Maybe you covered it,or maybe it's just none of my damn business,but 107 lb lost,26 gained…teaching classes,supplement whore…I mean,WTF? Lol!I mean that's a crazy amount of history right there.What the hell is going on?Looking good,BTW.You appear to have some damn good genetics for this.
(since my avatar is so tiny. Sent from my iPhone using TapatalkOops, didn't mean to send pic before answering you. I was 283 at my heaviest, ate like crap, felt like crap, lived like crap. Started eating better and working out. Over time I went from being a mediocre MMORPG player, to a mediocre runner, to a mediocre triathlete, to a mediocre adventure racer, to a mediocre bodybuilder. My lowest recorded adult weight was for my first show which I was at 176 at about 6% (bodpod). Then I worked my way up to 191 at 7% for my second show. At this point I was waiting on my coach to get me my meal plan for my reverse diet, which it took him two weeks to even start working on and he never did get it to me, since I basically told him off for taking so long and I had already been having a fair amount of success with CBL, and I wanted to keep going with that. As for the sup whoring... Well, I'm actually sponsored by a supplement company, so I get my sups pretty damn cheap, if not free. I'm a "natural" competitor which basically is a loose term for "liar" to some who compete or "uses anything that's not synthetic/illegal". I fall under the latter of the two categories. I like to experiment with different natural supplements to see what works and what doesn't, and to give feedback based on that info to my own clients. That segways into my side job as a fitness instructor/personal trainer/online coach(experimenting on the last one). I don't have a lot of time for this, so it's pretty limited. I only teach classes a couple times a week to help out my friends gym, I only personal train people I'm personally invested in from friendship or family ties, and the online coaching is an experiment right now to see if I can do it well and if it's worth the time and energy for the little bit of $ you make off it. That's an awesome journey,Brother.You have tons to offer the folks here.
Thanks Mag, I'm learning a ton from others here too as time goes by.
Day 26 Workout Log: POWERLIFTING DAYYYYYPM: (all at 4 second eccentric tempo and booty to parallell)Squats -10 x 45 to limber up and prep form.-8 x 185-6 x 205-4 x 225-8 x 205-6 x 285-4 x 315Banded Bench Press(red-35 lbs band on each side)-12 x 135-10 x 155-8 x 185-12 x 155-10 x 185-8 x 225Elevated Deadlifts-7 x 95 to warm up and focus on form-7 x 135-7 x 185-7 x 205-7 x 225-7 x 285-7 x 315-7 x 315-3 x 335 (new PR since my back injury)Macros for the day: 124 f / 209 C / 216 PNotes: Had company holiday party today and then dinner with the GF. Kept it ULC til lift, then went to town on the food after. didnt get enough protein though. Next day's weigh in, 206. up .4 lbs
Day 27 Workout Log: Last day of phase 4PM: Lifting-arms-side delts-coreNotes: started out standard, with some standing BB curls for 4x8 , then what KILLED was the superset of overhand BB pronated grip preacher curls super set to supenated DB preach curls for 3x10x12. I felt like my arms were going to fall off. Then it was off to incline bench BB 2-second isometric curls for 3x10 with the NOS finish on the last two sets. 154 curls for gurls plus partials in a super short time frame. Afterthat is was overhand pressdowns for 3x15 with the NOS sets on the last two sets. Then lastly supersets of eccentric parallel bar dips (need to add weight in the future, BW was too easy) to DB Lateral raises with Bpak Strip sets for 3x15x10. even though the lateral raises were really the only shoulder exercise in the workout, the pump on the BPACK strips was ridiculous. This may be my new favorite workout for arms and shoulders.Macros for the day: no clue.ULC til lift in the afternoon, then pho with all the appetizers, and then chicken and waffles and chocolate suffle with mint icecream and a massive oatmeal raisin cookie. Another night out with the GF. Next days weigh in, 210.3. Up 4.3 lbs.
Day 28: Rest dayAM: Uphill walking for 500 CalMacros for the day: 155 F / 56 C / 278 PWanted to keep it lower carb since I ate myself to death on Saturday night and I wasn't terribly active today. Next days weigh in, 210. Down .3 lbs.
Day 29 Workout Log: Start of phase 5AM: Lifting-Chest-BackNotes: Another push/pull day, which I dislike, but the workout over all was good. I cut the arachadonic acid from my supplements as of this workout because the inflammation was starting to really get to my joints, and I have to say, it was a great decision. I dont think I'll ever be using that sup again--for me the Cons outweighed the Pros. Anyways today was 4x10x10 for flat bench to wide grip Eccentric focused pull-ups. Then 4/4 tempo incline flies to chin ups for 3x10x10. This led to Incline DB Press for for 3x15 on 1&1/2 reps, and at this point my boobies were starting to fatigue and my shouler began taking a bit of the weight 🙁 and it was sore that night. Next was two arm DB Bent Over Rows for 3x10, i didnt care for these, as all the back and fourth led to a pretty subpar back pump. The highlight though of the workout was the cable cross super set with the nos-x finisher, for 2x10x10 with ROM from shoudlers to thighs for the first set and then shoulders to chin for second set. It wrapped up with 3 second ISO Row machine for 3x10, and this felt good, but this was really the only thing that was worth taking to future workouts for the back portion of todays sets.PM: Cardio10 x wingatesUphill walking for 300 calSauna for 15 minMacros for the day: 71 F / 300 C / 362 PNotes: Igniter for breakfast, PWO was 3 scoops of protein blend + my first usage of Carb Shock (thanks Ryan!), then ULC till dinner time. Phase 5 is high carb low fat and the last bit of Cardio for the whole program, but I still wanted to reign it in a little bit per my binge over the weekend. Next Days weigh in, 206. Down 4 lbs. Probably water weight from the Sauna and flushable gains from the weekend that my body was still purging.
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