11.30.16
lying ham curls 2 x 10, 1 x 8 mtor - top set 102.5lb
straight arm rope pullovers 2 x 10, 140 x 1 x 8 mtor
chest supported row 2 x 8, 1 x 8+2+2 drp
ez bar curls 2 x 8, 1 x 8 mtor
seated calves 4 x 10
12.1.16
leg extensions 2 x 8, 1 x 8 mtor
pek dek 2 x 10, 1 x 10 mtor 192.5 top set
standing military press bar, 95, 135 x 1 x 8, 140 x 2 x 8 +1+1+1 trp
smith machine cg decline bench 135, 230 x 3 x 10
12.2.16
seated leg curls 4 x 8
supinated pulldown 2 x 8, 1 x 8, 10, 12 triple drop
ng cg cable row 2 x 8, 1 x 8 mtor
rope hammer curl 2 x 8, 1 x 8, 10, 12 triple drop
12.3.16
Las Vegas - Whiskey, hookers and coke.
12.4.16
Las Vegas - Bloody Marys, steak and weed
12.5.16
lying ham curls 3 x 8
wg pulldowns 170 x 10, 180 x 10, 180 x 10
db bent laterals 25, 27, 33 x 8 + 8,10 triple drop
standing cable curls 2 x 10, 1 x 10 + 2+2 double rest pause last set
12.6.16
hack squats 4 x 10 300 lbs top set
incline bb bar, 135, 185 x 8, 210 x 10, 210 x 7+1+1 double rest pause
side laterals 25, 27, 30 x 8+8+10 triple drop
skull crushers 3 x 10
12.20.16
squats bar, 95, 135, 185, 225, 275, 280 x 10 grooving the mmc
smith mach incline 95, 135, 185 x 8, 230 x 2 x 8, 230 x 6
side laterals 25, 27, 30 x 8+8+10 triple drop
cable kickbacks 2 x 12, 1 x 10+10+10 triple drop
standing calves 3 x 10
12.21.16
seated ham curls 3 x 8
straight arm cable pullovers 3 x 10
chest supported row 2 x 8, 1 x 8+1+1 drp
preacher machine 3 x 8
seated calves 4 x 10
25 mins liss bike
band pull aparts and face pulls between sets
12.27.16
squats bar, 95, 135, 185, 225, 275, 295 x 10 grooving the mmc
incline bb 95, 135, 175 x 8, 205 x 10, 215 x 7
side laterals 25, 27, 30 x 8+8+10 triple drop
cable kickbacks 2 x 12, 1 x 10+10+10 triple drop
1.9.17
lying ham curls 3 x 8
wg pulldowns 170 x 3 x 10 +2+1 double rest pause
db bent laterals 25, 27, 33 x 8 + 8,10 triple drop
standing cable curls 3 x 10 + 8,10 triple drop
standing calves 4 x 10
1.10.17
db bulgarian split squats 4 x 8
100 rep leg press x no added weight (CT) - been trying to do this every training session in the hopes of increasing vascularity. Plan on continuing this until I am done dieting.
smith mach higher than normal incline 95, 135, 185, 205 x 10, 225 x 2 x 6
side laterals with band 4 x 10 +10+10 triple drop ahhhhhh, these felt fucking great
bb skullcrushers 4 x 12
seated calves 4 x 15
Saw a fella using the smith machine this morning for squats. Pussy pad on his back and bar clipped. Impressive.
1.11.17
35 mins incline t mill walk - low intensity
seated ham curls 4 x 8+2+1 10 sec rest
straight arm pullovers 4x 8
chest supported row 4 x 8
seated banded db curls 4 x 10
leg press 1 x 100
I need to simplify my diet. Too much variation day to day is difficult for me to manage (prep, buy, cook, etc…).It takes too much time and is a pain in the ass. I’ll still rotate proteins, carbs, and fats in and out, I’ll just leave them in for longer periods of time.
1.12.17
occluded leg extensions 4 x 10
pek dek 4 x 8-10
standing military press bar, 95, 135 x 3 x 8
smith machine cg decline bench 4 x 10
standing calves 4 x 10
leg press 1 x 100
1.17.17
squats bar, 95, 135, 185, 225, 275 x 3 x 10
incline bb bar, 135, 185 x 3 x 10
banded db side laterals 2 x 10, 1 x 10+10+12 triple drop
overhead rope extensions 4 x 12
leg press 1 x 100
1.18.17
35 mins liss incline t mill
lying leg curls 4 x 10
seated chest supported wg rows 4 x 10
straight arm cable pullovers 4 x 10
seated supinated db curls 4 x 8 - 10
standing calf raise 4 x 8
leg press 1 x 100
1.19.17
35 mins liss incline t mill
leg press 1 x 100
leg extensions 4 x 8 - 20
cable flyes 4 x 10
standing ohp bar, 95, 115, 135 x 3 x 8
decline smith mach cg 135, 185, 225 x 3 x 10
1.20.17
lying hamstring curls 3 x 10, 1 x 10+8+10 triple drop
supinated single arm pulldowns 4 x 10
seated cg ng cable rows 4 x 8
incline curls 4 x 10
leg press 1 x 100
seated single leg calf raise 4 x 15
1.21.17
leg press 1-6pps x 12, 7pps x 16
incline db 4 x 8-10
bb front raises 4 x 10
vbar pressdowns 4 x 12
leg press 1 x 100
1.22.17
8 intervals bike 30/90sec followed by 20 mins liss w/one set of v ups every 6 mins
leg press 1 x 110
1.23.17
seated hamstring curls 4 x 10
rack pull ups 4 x amrap
db rear delt ext 4 x 8
preacher curls 3 x 10
ez bar cable curls 2 x 10+10+10
leg press 1 x 110
standing calves 4 x 10-8
30-45s rest
Last week:
dropped cals by approx 220 per day
increased cardio 1 35min liss session
current cals 2550/2200 6 days/1day
carbs(g) 235/70/35 5 days/1/1
bw = ?. Mirror changes negligible. Too early to reduce calories again, and I am hungry, so no.
increased intervals from 6 - 8 and liss 5 additional minutes to all LISS days. Continue to keep rest periods down and check progress in a week.
1.24.17
leg press 1-6pps x 12, 7pps x 17
incline bb bar, 135, 185 x 10, 205 x 2 x 7,6
banded db side laterals 4 x 10
rope pressdowns 4 x 12
leg press 1 x 110
seated calves 4 x 15
1.25.17
35 mins incline t mill
lying hamstrings 4 x 8
straight arm cable pullover 4 x 10
wg seated cabled rows 4 x 10
banded ez bar curls 4 x 10
leg press 1 x 110
1.26.17 - 1.28.17
Train, eat, work, sleep.
did this once - 20 mins hiit 10/50 sec intervals followed by 15 minutes liss
1.29.17
35 mins cardio liss
1.30.17
seated hamstring curls 4 x 10
wg pull dows 4 x 8
db rear delt ext 4 x 8
preacher curls 3 x 10
ez bar cable curls 2 x 10+10+10
leg press 1 x 110
seated calves 4 x 15
bw = don’t care. appear a bit leaner. Time to get more aggressive with my diet.
calories reduced to 2400 6 days per week / 2200 1 day
carbs 150g day 6 days per week / 30g 1 day.
increased fats a bit
current cardio =
40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss
Progress Pic
1.31.17
leg press 1-6pps x 12, 7pps x 20
incline bb bar, 135, 185 x 10, 205 x 2 x 8,8
banded db side laterals 4 x 10
rope overhead ext 4 x 12
leg press 1 x 110
Currently
bw = down 3 lbs over 5 weeks.
Time to reduce cals a bit more
calories reduced to 2285 6 days per week / 1950 1 day
carbs 150g day 6 days per week / 30g 1 day.
40 mins liss 1x/week
8 intervals hiit 30/90 sec 1x/week followed by 20 mins liss
20 intervals hiit 15/45 sec 1x/week followed by 20 mins liss
If everything keeps progressing over the next couple of weeks, I will ditch the cheat meal and change to a weekly carb refeed day.