I made a bet with a friend that I could be down to 235 by his wedding in June. First 2 months went by fast and I dropped ~20lbs. Started 299lbs. Now at 278 and steady every week. I’m getting stronger and able to increase my volume, but I have to become more consistent in the gym. Thus, workout log.
One arm cable shrugs
5x20 each arm @ stack (min rest)
Cable Curls
3x20 each arm @ 45 (min rest)
2x15 each arm @ 35 (min rest)
2x10 each arm @ 35 (min rest)
So I recently started going high volume to see what happens. And for this workout all I had was a pullup bar and a cable stack. When I have time at work I go to their gym and I have access to plenty of toys and I get a much better workout.
[quote]Ct. Rockula wrote:
Fuck dude you can cruise to that weight goal. How’s the diet? And you ever do higher intensity cardio like complexes sprints and intervals?
Your goal is VERY reachable WAY before June…[/quote]
I’m trying to keep from losing any strength while I drop the weight, which is still very attainable, but complicates things.
I try to do interval cardio twice a week. diet always get at least 300g P/day and I try to limit my C to under 100g (which is really tough). I try to limit my cheat meals to 1 or 2 a week (which is also difficult). I get most of my F from fish oil and olive oil, also get a handful of almonds or mixed nuts a day. Hard part is that I get hungry and want to binge. This saturday for college football I ate 2 packs of brats and a rotisserie chicken. But supper was healthy at least.
Since you asked about nutrition I’ll quit being lazy and try to log it.
Breakfast:
1/8 cup oatmeal- 1P 6C 1F
Protein Shake with milk- 42P 30C 1F
Black Coffee- black coffee doesn’t count and wont be logged anymore, just assume I drink 3 cups/am
Workout:
ATG squats narrow stance
-3x15 @ 225
GHR
-3x20 @ BW
Leg Ext
-1x100 thanks a lot tankman. I can’t walk
Calf raise machine
-1x80 @ 65 (back was cramping, so I wasn’t getting up to find weights)
-2x50 each leg @65
weighted situps on incline
-3x10 @ 25
Work has sucked lately, but this month I have more time. I also will be working nowhere near my normal gym, so this morning was fasting cardio, pushups and pullups. Gonna look for gyms tonight.
Close Grip Bench 20@135, 15@225, 4x8@275
DB Incline Press 4x8@85
Flies 4x6@55
OH Row/French Press 4x5 @ 145
DB military Press 4x10@55
DB Tri Ext 5x10 @ 45
Cable Tri Ext 12,10,10,8,7,5,4 @35
Hmmm, I posted my workout yesterday, it never showed up though. Lets see if I can remember.
Pullups
Shoulder width Pronated Grip BW 90 (4x3 I think)
Wide Grip BW 45 (4x3 I think)
Soulder width Pronated grip @ BW (4 or 5 sets of 5 or 6)
Neutral Grip @ BW (4 or 5 sets of 5 or 6)
Band Assisted 3 sets to failure
DB Rows 15,11,8 @ 130
BB curl did several sets working up to 185 for 4x6
Cable Rows worked up to 4x8 @ 200
Hammer Curls 2 sets @ 70 2 sets @ 65 (reps were between 6-8)
Had to lean the seat back on the way home to keep from cramping.
got hungry after that workout. Heres dinner
12oz mixed veggies cal 120 P4 C20 F0
1 cup Greek yogurt cal 150 P23 C9 F0
With 1 scoop whey cal 140 P27 C3 F2
TunaGuac cal 280 P34 C6 F13
Protein Shake cal 220 P42 C27 F2
still hungry so I had:
cup of oikos cal 120 P12 Carbolin 19 F0
Protein shake cal 220 P42 C27 F2
Almonds cal 170 P6 C5 F15