T Nation

Defatinization


#1

Monday 7/27/09: CHEST & BACK
228.5Lbs

Circuit (4 times; 2m rest between each circuit)

  1. Incline Flys 40Lbs/9
  2. Wide Lat Pulldown 120Lbs/12
  3. Machine Bench Press 150Lbs/10
  4. Machine Rows 150Lbs/10
  5. Flat Bench Flys 40Lbs/6
  6. Rear Laterals 20Lbs/8
  7. Incline Dumbell Press 45Lbs/9
  8. Lat Pulldown 170Lbs/6
  9. Pec Dec
  10. One Arm Dumbell Rows
    REST 2M
  11. 35Lbs/5
  12. 100Lbs/12^
  13. 130Lbs/9
  14. 130Lbs/11
  15. 30Lbs/9
  16. 15Lbs/12
  17. 40Lbs/10
  18. 140Lbs/9
  19. 170Lbs/7
  20. 55Lbs/11
    REST 2M
  21. 25Lbs/8
  22. 110Lbs/7
  23. 110Lbs/8
  24. 110Lbs/10
  25. 20Lbs/12^
  26. 15Lbs/9
  27. 35Lbs/11
  28. 110Lbs/12^
  29. 150Lbs/9
  30. 50Lbs/9
    REST 2M
  31. 20Lbs/9
  32. 100Lbs/11
  33. 90Lbs/11
  34. 90Lbs/14^
  35. 20Lbs/11
  36. 12Lbs/11
  37. 30Lbs/12^
  38. 110Lbs/12
  39. 130Lbs/9
  40. 45Lbs/11

55m 517.67Lbs/m


#2

Wednesday 7/29/09: ARMS
221.5Lbs

Circuit (4 times; 2m rest between each circuit)

  1. Hammer Curls 40Lbs/12
  2. Tricep Pulldowns (on lat machine) 80Lbs/12
  3. Incline Curls 30Lbs/11
  4. Overhead Tricep Press 50Lbs/11
  5. Forearms 60Lbs/10
    REST 2M
  6. 35Lbs/11
  7. 80Lbs/10
  8. 25Lbs/10
  9. 45Lbs/10
  10. 50Lbs/10
    REST 2M
  11. 30Lbs/12
  12. 70Lbs/12
  13. 20Lbs/11
  14. 40Lbs/10
  15. 40Lbs/11
    REST 2M
  16. 30Lbs/10
  17. 70Lbs/11
  18. 20Lbs/9
  19. 35Lbs/11
  20. 35Lbs/11

31m 309.2Lbs/m (273.3Lbs/m last week)


#3

Week Rest Camping


#4

Friday 8/7/09: LEGS & SHOULDERS

Circuit (4 times; 2m rest between each circuit)

  1. Deadlift 160Lbs/11
  2. Lying Rear Raises 20Lbs/8
  3. Lunges 30Lbs/12
  4. Front Raises 25Lbs/10
  5. Leg Curls 190Lbs/10
  6. Side Raises 20Lbs/8
  7. Leg Extensions 190Lbs/10
  8. Machine Military Press 60Lbs/10
  9. Leg Presses 160Lbs/12^
  10. Customized Rear Raises 15Lbs/12
    ABS WEIGHTED 1:30sec 36reps (2 weeks ago 2m 61reps)
  11. 150Lbs/10
  12. 15Lbs/9
  13. 25Lbs/12
  14. 20Lbs/10
  15. 175Lbs/10
  16. 15Lbs/10
  17. 175Lbs/9
  18. 50Lbs/11
  19. 232Lbs/12^
  20. 20Lbs/12
    REST 2M
  21. 140Lbs/7
  22. 12Lbs/10
  23. 20Lbs/12
  24. 15Lbs/7
  25. 160Lbs/12
  26. 12Lbs/13
  27. 160Lbs/9
  28. 40Lbs/12
  29. 256Lbs/12
  30. 20Lbs/9
    CALVES 2m 103reps
  31. 130Lbs/10
  32. 10Lbs/12^
  33. 15Lbs/12^
  34. 10Lbs/12^
  35. 160Lbs/12^
  36. 12Lbs/12^
  37. 145Lbs/12^
  38. 40Lbs/12^
  39. 256Lbs/12
  40. 15Lbs/12^

81m 375.2Lbs/m -ABS&CALVES


#5

Monday 8/10/09: CHEST & BACK

Circuit (4 times; 2m rest between each circuit)

  1. Incline Flys 40Lbs/6
  2. Wide Lat Pulldown 120Lbs/12^
  3. Machine Bench Press 150Lbs/10
  4. Machine Rows 150Lbs/12
  5. Flat Bench Flys 40Lbs/6
  6. Rear Laterals 20Lbs/6
  7. Incline Dumbell Press 45Lbs/8
  8. Lat Pulldown 170Lbs/5
  9. Pec Dec 170Lbs/6
  10. One Arm Dumbell Rows 55Lbs/12^
    REST 2M
  11. 35Lbs/4
  12. 120Lbs/6
  13. 130Lbs/5
  14. 130Lbs/6
  15. 30Lbs/7
  16. 15Lbs/12
  17. 40Lbs/6
  18. 140Lbs/6
  19. 150Lbs/6
  20. 55Lbs/8
    REST 2M
  21. 25Lbs/8
  22. 110Lbs/7
  23. 110Lbs/8
  24. 110Lbs/10
  25. 20Lbs/12^
  26. 15Lbs/8
  27. 35Lbs/6
  28. 120Lbs/10
  29. 130Lbs/6
  30. 50Lbs/8
    WEIGHTED ABS 36reps 1:25m
  31. 20Lbs/10
  32. 100Lbs/9
  33. 90Lbs/8
  34. 100Lbs/11
  35. 20Lbs/10
  36. 12Lbs/10
  37. 25Lbs/6
  38. 110Lbs/9
  39. 110Lbs/7
  40. 40Lbs/8

49m 471.73Lbs/m; 449.5Lbs/m -(last pec dec and one arm row)&ABS


#6

Guess the food adjustment went alittle haywire...(only took out the choclate milk postworkout once [800Cals], then I lost 7Lbs in 3 days!![Fully Hydrated] ); shoulder hurts again, guess I'll be taking it light on Incline Dumbell Press. It'll be interesting to see if my lbs/m on ARM day goes up - that'll be judgment day.


#7

Wednesday 8/12/09: ARMS

Circuit (4 times; 2m rest between each circuit)

  1. Hammer Curls 40Lbs/12
  2. Tricep Pulldowns (on lat machine) 80Lbs/12
  3. Incline Curls 30Lbs/12
  4. Overhead Tricep Press 50Lbs/11
  5. Forearms 60Lbs/9
    *WEIGHTED ABS 1:55m 49reps *
  6. 35Lbs/8
  7. 80Lbs/10
  8. 25Lbs/8
  9. 45Lbs/8
  10. 50Lbs/9
    REST 2M
  11. 30Lbs/9
  12. 70Lbs/11
  13. 20Lbs/8
  14. 40Lbs/8
  15. 40Lbs/9
    REST 2M
  16. 30Lbs/8
  17. 70Lbs/9
  18. 20Lbs/7
  19. 35Lbs/11
  20. 35Lbs/10

27m 318.7Lbs/m -ABS (Didn't REST PAUSE)


#8

Calves are still sore.


#9

Breakfast: Today I ate Kashi cereal with lots of milk.
Lunch: 5 Cups of skim milk.
Dinner: Hamburger and frys.

Yeh I know it's crappy and it will change, once I get the resources.


#10

Watch me dream,

Breakfast: Cals Pro Carb Fat
Lots of milk 400 45 55 3
FISH preferably salmon ocean caught 275 38 0 12
egg whites 218 50 0 0
some weird good salad prepared with fruits & veggies 67 1 17 0

Snack:
Fat-Free Beef jerky 200 33 11 0
lots of milk 400 45 55 3
weird salad 67 1 17 0

Lunch:
FISH 275 38 0 12
lots of milk 400 45 55 3
weird salad 67 1 17 0

Snack:
Fat-Free Deer jerky 200 33 11 0
lots of milk 400 45 55 3
weird salad 67 1 17 0

Dinner:
Protein Shake 330 60 9 5

& maybe a steak thrown in here & there.

						[b]Total	Cals	Pro	Carbs	Fat
							3366	436	319	41[/b]

That's so good.


#11

Friday 8/14/09: LEGS & SHOULDERS
215Lbs

Circuit (4 times; 2m rest between each circuit)

  1. Deadlift 130Lbs/12
  2. Lying Rear Raises 10Lbs/10
  3. Lunges 20Lbs/12
  4. Front Raises 12Lbs/12
  5. Leg Curls 160Lbs/12
  6. Side Raises 12Lbs/12
  7. Leg Extensions 160Lbs/12
  8. Machine Military Press 40Lbs/12
  9. Leg Presses 232Lbs/12
  10. Rear Shoulder Rotations 8Lbs/12
    REST 2M
  11. 140Lbs/10
  12. 12Lbs/10
  13. 25Lbs/10
  14. 15Lbs/10
  15. 175Lbs/10
  16. 15Lbs/10
  17. 160Lbs/10
  18. 45Lbs/10
  19. 232Lbs/10
  20. 10Lbs/10
    REST 2M
  21. 150Lbs/10
  22. 15Lbs/12
  23. 30Lbs/12
  24. 20Lbs/10
  25. 175Lbs/12
  26. 15Lbs/10
  27. 175Lbs/8
  28. 50Lbs/12
  29. 232Lbs/10
  30. 12Lbs/9
    CALVES 1:55m 106reps
  31. 160Lbs/7
  32. 20Lbs/5
  33. 35Lbs/6
  34. 25Lbs/8
  35. 190Lbs/10
  36. 20Lbs/5
  37. 190Lbs/8
  38. 60Lbs/10
  39. 232Lbs/8
  40. 15Lbs/7

67m 493.2Lbs/m -CALVES


#12

Well Legs and Shoulders went well, hope this keeps up. Instead of doing heavy weights first I went light. I figured out that my Lbs/m went up even if I used the same parameters as last week. Granted things like Leg Press went up because I figured out the zone I should be working in. Shoulder didn't hurt. All in all great workout. *Didn't do ABS because they still ached probably should've since I have the weekend off.


#13

Monday 8/17/09: CHEST & BACK
215

Circuit (4 times; 2m rest between each circuit)

  1. Machine Bench Press 70Lbs/15
  2. Machine Rows 90Lbs/15
  3. Incline Dumbell Press 20Lbs/15
  4. Lat Pulldown 90Lbs/15
  5. Flat Bench Flys 15Lbs/15
  6. Rear Laterals 10Lbs/15
  7. Incline Flys 15Lbs/15
  8. Wide Grip Lat Pulldown 90Lbs/15
  9. Pec Dec 90Lbs/15
  10. 1 Arm Rows 35Lbs/15
    REST 2M
  11. 90Lbs/12
  12. 100Lbs/12
  13. 25Lbs/12
  14. 110Lbs/12
  15. 20Lbs/12
  16. 12Lbs/12
  17. 12Lbs/8
  18. 100Lbs/10
  19. 110Lbs/12
  20. 40Lbs/12
    Weighted ABS 1:25m 36Reps
  21. 110Lbs/9
  22. 110Lbs/10
  23. 30Lbs/9
  24. 120Lbs/10
  25. 25Lbs/10
  26. 15Lbs/10
  27. 25Lbs/5
  28. 110Lbs/5
  29. 110Lbs/10
  30. 50Lbs/10
    CALVES 2m 120reps
  31. 130Lbs/5
  32. 130Lbs/7
  33. 35Lbs/9
  34. 140Lbs/7
  35. 30Lbs/5
  36. 15Lbs/7
  37. 20Lbs/9
  38. 100Lbs/9
  39. 130Lbs/5
  40. 55Lbs/7

69m 385Lbs/m -ABS&CALVES Used better form.


#14

Shoulders didn't hurt with proper form, higher reps were due to proper form, upper back hurts from Machine Hack Squats, think I'm gonna go with regular hack squats.


#15

Wednesday 8/19/09: ARMS

Circuit (4 times; 2m rest between each circuit)

  1. Hammer Curls 30Lbs/12
  2. Tricep Pulldowns (on lat machine) 70Lbs/10
  3. Incline Curls 20Lbs/12
  4. Overhead Tricep Press 35Lbs/12
  5. Forearms 35bs/12
    REST 2M
  6. 30Lbs/10
  7. 60Lbs/10
  8. 25Lbs/10
  9. 40Lbs/10
  10. 40Lbs/10
    REST 2M
  11. 35Lbs/8
  12. 70Lbs/8
  13. 25Lbs/7
  14. 45Lbs/8
  15. 50Lbs/10
    *WEIGHTED ABS 1:46m 36reps *
  16. 40Lbs/5
  17. 80Lbs/5
  18. 30Lbs/5
  19. 50Lbs/7
  20. 60Lbs/8

270Lbs/m -ABS


#16

Friday 8/21/09: LEGS & SHOULDERS
214Lbs Just a little dehydrated.

Circuit (4 times; 2m rest between each circuit)

  1. HAMSTRING stretch 30sec (workin on form)#
  2. Lying Rear Raises 10Lbs/12
  3. Lunges 20Lbs/12
  4. Front Raises 12Lbs/12
  5. Leg Curls 160Lbs/12
  6. Side Raises 12Lbs/12
  7. Leg Extensions 160Lbs/12
  8. Machine Military Press 40Lbs/12
  9. HAMSTRING stretch 30sec#
  10. Rear Shoulder Rotations 12Lbs/12
    CALVES 2m 119reps
  11. #
  12. 12Lbs/10
  13. 25Lbs/10
  14. 15Lbs/10
  15. 175Lbs/12
  16. 15Lbs/10
  17. 160Lbs/10
  18. 45Lbs/10
  19. #
  20. 12Lbs/10
    WEIGHTED ABS 1:20m 37reps
  21. #
  22. 15Lbs/12
  23. 30Lbs/12
  24. 20Lbs/8 (better form)
  25. 175Lbs/12
  26. 15Lbs/11
  27. 175Lbs/10
  28. 50Lbs/10
  29. #
  30. 12Lbs/11
    REST 2M
  31. #
  32. 20Lbs/5 (bad form)
  33. 35Lbs/12 (bad form)
  34. 15Lbs/9 (good form)
  35. 190Lbs/10
  36. 20Lbs/6 (good form)
  37. 190Lbs/9
  38. 60Lbs/6 (good form)
  39. #
  40. 15Lbs/7

56m 362Lbs/m -CALVES&ABS but compared last week -DL&LP & was 290Lbs/m


#17

Right knee and lower back pain just a little.
So I'm gonna make sure I do proper form, don't want those escalating into a full blown blowout. On the other hand shoulders feel way better!