Gotta get that diet straightened out man. You cant out train a bad diet unless you have great genetics or train for a living (or are very active during the day and lift).
The quesidilla can be fine but it depends on your total calories and macros. I am a believer in IIFYM (if it fits your macros) for weight loss (not general health). So if that quesidilla fits your macros and calories for the day it should be fine. But if it pushes you out of your macro or total calroie goal then no its not fine for the diet. Hope that helps.
Same warm up as yesterday
Rack Pulls 225x12 315x12 405x10x8x6 225x6
High pulls 4x10
Seated row 3x10
Supinated row 3x10
Fat grip curl 4 sets 10 10 6 10
Preacher Curl 3x10
Spider Curl 3x10
Band Curl 3x10 each arm
20 min Run 10 min Bike
Food
None till lunch which was the same salad, tons of water supper consisted of rice and tuna (really good) nothing but water between. Need to up green veggies and protein. but still a good day!
3/5/2012
Chest and Tri
Bench 225 10 9 9 7
Skull Crushers (straight bar) 85 10 10 9 7
Incline bench 135 10 10 8 7
Superset with Supermans 70 10 10 8 8
Cable Fly 35 10 10 10 10
Superset with Pulldowns 65 10 10 10 75 8
Machine Fly 135 10 10 10 10
Bench Dips 25x4
Jog for 20 min walk at incline for 10
Was an awesome workout. Huge swell going on. Dave Tate should write an article everyday, was just pumped to lift.
Back and bi
Rack pulls 405 10 10 10 8 (could have done ten wraps gave out)
Curls 95 10 10 8 7
Pulldowns 125 10 10 10 10
Superset with hammer curls 30 10 10 10 35 10
T bar rows 45 additional 10 10 10 10
superset with preacher curl machine 55 10 10 10 10
High pull 85 10 10 9 8
Superset with rope curls 45 10 10 9 9
Ok workout was hoping for more was to spent for cardio but all in all a decent day
Good looking workouts. You should check what you rest is doing. I wouldnt except a performance drop of that many reps. I only like a drop of 2 reps from 1st set to second. But thats me. Keep it up. How is the weight?
What lift are you talking about. Weight is decent still around 230 like i said was shooting for 220s by this week. Yeah I do have a feeling that I am going a little bit to fast, not really forcing any breaks.
Food yesterday was my normal salad at lunch and a version of chicken cordon bleu and brown rice with a dinner roll for supper. Then before bed there was another half a chicken breast and a slice of cheese and a half a roll.
Just some of the lifts from the last two workouts. The reps drop down to 7 or something by the last set. BUt its all good man. you do what you like and what works. Keep that diet tight so you can keep losing.
I hear ya…seems like I was just done by the forth set…probably due to the lack of break time. On Rack pulls my straps got so sweaty i couldnt get a full 10, might be a good sign!
Just got back from Vegas 1st workout back, trying a push pull split, worth a shot.
Shoulder Press 115x10 125x8 125x8 115x9 95x10
Arnold Press 45x8 50x8 50x8 40x10
Side and front raise 20x10x4
Incline bench 135x10 135x8 135x8 135x9
Nautilis Fly 130x10x3 110x10
Cable fly 35x10 30x10x2
Skull Crushers 75x10 85x10x3
Pulldowns and supermans 50x10x4
Dips 100 reps
25 Minutes on the stair climber
Good workout very nice to be back
Diet Chicken lettuce egg and spinach salad
Protein 2 hours before workout
Protein after workout
2 chicken cordon bleu breasts one piece cheese and one bun
Looking to add healthy calories but really not a bad start only gained 2 pounds in vegas I will take that.
Good looking workout. Make sure that chest work is not to failure cuz you will be hitting it again shortly and you want to be able to go heavy. Then just do some pump work for da delts. Diet looking solid as well. Shit when i was in vegas i put on 2lbs a day so that was a 10lb weight gain in 5 days lol. Keep that diet tight so you can keep dropping. The nice weather is upon us
The nice weather is definitely here
Today was a pull day, going to do heavy back on Fri so did some mid heavy lifts today
Assisted pullup 3x8
Pulldowns 110x10 140x10 140x10 125x10 125x10
BB Rows 185x10 185x10 205x9 225x6
Seated row 105x10 135x10 135x10 135x10
Good Mornings 115x10 135x10 165x8 115x10
Straigt bar curl 85x10 90x10 90x7 75x10
Preacher curl 75x10 75x10 75x9 75x8
90 degree seated curl 30x10 30x9 30x8 15x10
25 minute eliptical burned about 250 cals
Diet sucked for lunch good after that drank plenty of protein but definitely needs work. Looking forward to more heavy end of week
Look at dem BB rows. Very nice. quite sucking it up on the diet man. Buckle down so you dont have to yo yo diet the rest of your life. Going heavier next session huh. What you gonna row 315
Wednesday aka Leg day
Front squat 155x10 175x10 195x6 135x8
Hack Squat 4x8
Leg Press seated machine 10x270 10x360 6x450 6x450
RDL 8x185x4
Single leg extension 10x85x4
Single leg curl 30x10 40x10 30x10
Seated calves 3 plates 20 15 15 15
Standing calves 4 plates 15 15 15 15
Lunges with a plate 4 sets max steps
25 minute bike
Legs were absolutely shocked after leg press other lifts came out of no where the body adapted well when forced to perform but shook none stop after. Only did the bike so i am able to walk tomorrow.
Diet Same salad for lunch
Protein in the afternoon
Spegetti and meat sauce supper
1/2 meat sauce sandwich with cheese and 1 bologna
1/2 chicken breast sandwich with cheese and slice fat free bacon
Ate alot after workout but needed the fuel. Should have drank protein afterwards could have curved the appetite
Started with a giant set of Floor press, leg press, overhead press, pulldown
Bench 10x185 10x225 8x225 9x225 (185x6,135x6)
Decline Bench 135x10 185x10 155x10 155x10
Incline Fly 10x30 10x35 10x40 10x20
Cable fly 10x25 10x30 (10x35, 10x15)
Skull Crushers 10x75 10x85 8x90 10x75
supermans 45x10 60x10x3
Rope pulldowns 10x50 10x45 10x40 10x35
Dips- 4 sets of 15
20 minutes on elliptical
Diet was good lots of healthy carbs from brown rice, frosted flakes in the am switching to protein bar tomorrow
1869 cals, 65.7 g fat, 174.4 g carbs, 140.3 g protein
Been a while since last post
Chest
Bench
185x5 225x5 255x5 270x5 275x3 275x3 255x5 135x10
Decline
205x12 205x10 205x9
Incline DB
65x3x10
Fly
20x35 25x20 17.5x20
Close grip Floor press
185x5 185x5 185x3 185x4
Skull Crusher
85x12 85x10 85x10
French Press Machine
100x12 100x9 100x11
Rope pulldown
35x20 35x20 35x20
Alright so not too good at posting everything on here but me and a good friend are trying this diet plan that has worked through expierimentation with him in the past. My goal is to get where I need to be weight wise so I can concentrate on putting on lean muscle. Stepped on the scale last night and needless to say i was very dissappointed 237 pre workout 235 after. Basically my log for at least the next month will outline this expieriment and how my workouts are affected.
Back
Rack pulls-Worked up to 495 increments of 50 lbs starting at 225 495x4x5 515x3
Bent BB Rows- 135x12 185x10 185x10 185x12 (felt almost too light)
One arm rows- 100x3x12 60x30
Pulldowns (3 sec pause at bottom)- 110x12 125x12 110x12
BI
Straight bar curls- 95x6 115x4 105x6 105x6 105x6 105x4
Hammer Curl- 30x12 35x12 40x12
Preacher curl- 85x3x12
Rope Curl- 30x15 35x15 45x15 55x15 (need to up this, but was concentrating on pump)
Diet
Lots of water until lunch
Lunch- 2 cups lettuce and some spinach 3 oz chicken breast
Preworkout C4
Supper- 7 asparagus spears, 2 cups spinach, 1/2 pound 93% lean hamburger (should have ate a pound, but wasn’t that hungary)
Lots of energy today, to be expected, first day…
Very nice. We are gonna get you down there. Good looking workout as well. The 3 sec pause on the pulldowns well really help the MMC on that.
Shoulders
Barbell seated ohp- 115x10 135x6 155x6 145x8 145x7 95x8
DB ohp seated- 70x6 50x3x10 60x10
arnold press- 50x3x10
cable upright row- 65x4x12
Shoulder complex 50x25 15x2x10 3 times (3 different lifts)
Traps
Shrugs- 225x12 275x12 315x12 335x10 365x7 315x12
Smith machine reverse shrug- 185x12 225x3x10
Stack the rack shrug- 100x10 80x10 60x8 40x12
Eliptical burned 250 cals
Diet
Salad with 2 cups mix lettuce and spinach and 3 oz chicken
c4 pre workout
Dinner was 5 servings egg whites with a can of tuna over 1.5 hands spinach and 3 asparagus spears (wasnt too hungary)
Tons of water all day
I’m going to show you how great I am (or should be)
I listen to this before i workout every day.