09/20/10
20x5 pushups
20x3 situps
20x3 crunches right/left/center
20x5 lunges
assorted other body weight exercises idk the names of.
3.5 mile run.
9/21/10
Decided not to take the day off today.
Squats 155x5x5 Seems like I may finally be getting used to squatting.
Lunges 100x8x5
Leg extension ramp to 185
leg curls ramp to 205
Didn’t do calves some douche was monopolizing the machine. Waited 20 minutes…
20 min elliptical avg hr 172.
Planning to provide pics at the 30 day mark, if anyone is following.
9/22/10
35min fasted bike ride.
warm-up
incline press 165x5x5
shoulder press 55x5x5 Felt really weak during these lifts and realized I’d had no carbs all day. Decided that rather than risk injury I’d just call it a day early and finish early tomorrow.
9/23/10
row horizontal grip ramp to 280
Row vertical grip ramp to 305
pull downs
20 minute elliptical hr 170 avg
9/24/10
Did an easy day just reg bench and triceps.
Bench i got
185x5
205x5
225x8 could maybe have squeaked one more out, but didn’t have a spotter. 225 is a pr too, never been able to lift it before.
triceps 80x8x3
20 minutes elliptical 160 hr avg
9/25/10
Drank last night.
Just put in a four mile run. Went fast. Doing two workouts tomorrow to make it up.
9/26/10
Went for a long bike ride.
9/27/10
Did Legs
Squats advanced to 185x8x5 feeling more comfortable with the form.
9/28/10
Incline Bench to 5x5 185
Shoulder press 5x5 100
decline to 165
triceps 80
20 mins elliptical
9/29/10
Horizontal grip 5x5 to 230
vertical grip 5x5 to 280
lat pull-downs to 13 5x5
center grip to 14 5x5
9/30/10
40 minute bike ride.
10/1/10
Wrists
Back Extension
Abs
20 mins elliptical
45 minutes bike ride later.
What’s your weight/BF% at now?
why did my post not show up lol?
twice.
10/2/10
Legs
warm-up
squats 185x8x5
weighted lunges 100x10x5
extensions ramp to 190
curls ramp to 225
seated calf raises 210x5x5
10/3/10
Bike in the morning for 30 mins. Felt like crap called off weights for the day.
BF%16 via circumference method
Weight 225
I also drop about 2% bf and 6-9lbs when i stop the creatine.
Awesome work dude.
Thanks! it’s people like you on this site making it easy to stay motivated.
got really sick there for a few days and couldn’t lift.
10/9/10
Chest
Incline to 185
Shoulder Press 100
Decline to 175
triceps 80
did elliptical for 10 minutes. Was having difficulty at my usual level, still kinda congested. Stopped early.