T Nation

Shredded, Strong, Muscled - A Quest

Killed it today.

.8lbs down from yesterday - 209.4

Back

Underhand Row

45 x 8
45 x 8
135 x 8
135 x 8
225 x 8
275 x 8

315 x 15

Meadows Partial Pullover To Forehead

40 x 15
60 x 15
85 x 15
85 x 12

Sternum Chins (Loving these)

x 10
x 8
x 8

1 Arm T Bar

Bar x 8
+25 x 8
+50 x 8
+75 x 8

Behind the back shrugs, scapula retracted.

45 x 15
135 x 15
225 x 15
315 x 12
225 x 15
135 x 15


Biceps (Honestly retract your scapula on db curling movements. I promise you weight will decrease by like half, but you’ll only be using biceps, relax your shoulders and let the arms hand as well.)

Scapula retracted hammer curls.

60 x 6 - too heavy
40 x 12
40 x 9
20 x 20

Ez Bar Curl (Legit 2 second squeeze at the top)

60 x 15
60 x 9
60 x 9

Concentration Curls/Reverse Barbell Curl

20 x 15/45 x 15
20 x 10/45 x 15

Did 30 of FMC this morning, doing 15-30 more tonight.

Triceps used to suck and now they’re becoming a better bodypart.

Idk why all these pics get blown up huge every time I post. O well.

Was so hungry tonight. Had an extra meal and it was kind big, do I feel guilty, no. I weigh less tonight than yesterday morning, but sometimes this dieting shit is a mind fuck.

Reason being, you want to lose the fat so fast, you almost don’t want to eat at all. I have to keep reminding myself, I need to recover and food is not the enemy!!!

4 eggs, 1.5-2 potatoes, 2 strawberries, a gala apple, carrots and celery, 2 oz peanuts, 6 oz roast beef.

Cardio was 2 mile walk, 30 minutes like I said earlier.

Chest/Triceps/Delts tomorrow!

Subscribed. Awesome progress happening here, you’re definitely going to look fitness model at 190-195. Do you have anything planned like a competition, or a photo shoot, or anything like that, or just get in amazing shape?

[quote]Gmoore17 wrote:
Subscribed. Awesome progress happening here, you’re definitely going to look fitness model at 190-195. Do you have anything planned like a competition, or a photo shoot, or anything like that, or just get in amazing shape?[/quote]

Thanks bro.

A few goals;

Amazing shape first and foremost and maintaining that leanness even when I focus on bumping calories again and gaining more muscle.

The leaner I am the better I feel physically and mentally. I take a “look good feel good” approach to life.

Then I wan to look like the models on all those websites simplyshredded, cutandjacked, spotmebro, and see if I can do some fitness modeling or something along those lines on the side.

Might can the FMC this morning and just do one big cardio session tonight.

Working out later, I’ll video the benching. I’m hoping to rep 315 a lot of times.

Was annoyed at the scale this morning.

It was reading the I lost anywhere between 1.2-2 pounds from yesterday which is like impossible.

So I picked it up from where I typically weigh myself and put it somewhere else. Well magically I gained 5 pounds in the new room, and now it’s reading heavier everywhere.

It’s funny I went to bed a 210.2 and woke up at 214 when I moved my scale…So we get the point, I might have to buy a new one.

Session 1 of 3. I didn’t do FMC today because something came up.

So it’ll look like this. Chest/Tri, Delts tonight, 45-60 cardio after dinner.

Bench Press

45 x 8
45 x 8
135 x 8
135 x 8
225 x 8
315 x 11 PR

Low Incline To The Neck

135 x 8
185 x 8
225 x 6
185 x 8
135 x 8

Flat Fly

20 x 12
40 x 12
60 x 12

Kept it heavier today.

Dips

x 15
x 15
x 15

Skulls

60 x 8
80 x 8
100 x 4

Close Grip hands 6-8 apart

45 x 8
95 x 8
135 x 8
185 x 4

Shit man that’s one hell of a bench.

Thanks man


Delts, I was tired

Strict 90 degree seated DB press, nice squeezed reps

20s x 12
40s x 12
60s x 8.5
60s x 6

DB upright row

20 x 15
30 x 15
40 x 15

Side Laterals

10 x 20
20 x 15
30 x 12

Rear Delt Row

20 x 12
40 x 12
60 x 12

DB Kettlebell Swing

20 x 12
40 x 12
60 x 12

[quote]austin_bicep wrote:
Might can the FMC this morning and just do one big cardio session tonight.

Working out later, I’ll video the benching. I’m hoping to rep 315 a lot of times.

Was annoyed at the scale this morning.

It was reading the I lost anywhere between 1.2-2 pounds from yesterday which is like impossible.

So I picked it up from where I typically weigh myself and put it somewhere else. Well magically I gained 5 pounds in the new room, and now it’s reading heavier everywhere.

It’s funny I went to bed a 210.2 and woke up at 214 when I moved my scale…So we get the point, I might have to buy a new one.[/quote]

Scales typically cannot zero-out if they are essentially ‘floating’ on carpet or anything else that yields once you step on. What type of scale do you currently have?

[quote]fncj wrote:

[quote]austin_bicep wrote:
Might can the FMC this morning and just do one big cardio session tonight.

Working out later, I’ll video the benching. I’m hoping to rep 315 a lot of times.

Was annoyed at the scale this morning.

It was reading the I lost anywhere between 1.2-2 pounds from yesterday which is like impossible.

So I picked it up from where I typically weigh myself and put it somewhere else. Well magically I gained 5 pounds in the new room, and now it’s reading heavier everywhere.

It’s funny I went to bed a 210.2 and woke up at 214 when I moved my scale…So we get the point, I might have to buy a new one.[/quote]

Scales typically cannot zero-out if they are essentially ‘floating’ on carpet or anything else that yields once you step on. What type of scale do you currently have?[/quote]

Not sure the brand lol. But this sucks because now I don’t know how much I weigh to judge progress… O well I guess I’ll stick to waist measurements and the mirror. I am definitely at my leanest today.

Will probably hit legs later…in the meantime.

Hit some squats and called it quits yesterday. Shitty workout, low energy, bad sleep…Then I ate a big cheat meal and dessert. Not the best day, but I needed it. Woke up leaner today, and I feel good.

Did FMC for 40 minutes

Next few days I won’t be lifting or posting much, well not until Tuesday unless I have time. Very busy packing and getting ready to make the move back up to school.

[quote]austin_bicep wrote:

[quote]Gmoore17 wrote:
Subscribed. Awesome progress happening here, you’re definitely going to look fitness model at 190-195. Do you have anything planned like a competition, or a photo shoot, or anything like that, or just get in amazing shape?[/quote]

Thanks bro.

A few goals;

Amazing shape first and foremost and maintaining that leanness even when I focus on bumping calories again and gaining more muscle.

The leaner I am the better I feel physically and mentally. I take a “look good feel good” approach to life.

Then I wan to look like the models on all those websites simplyshredded, cutandjacked, spotmebro, and see if I can do some fitness modeling or something along those lines on the side.[/quote]
Same goals here, whats you opinion on the whole IF’ and when your biggest meal comes into play.

I personally have started spacing out where I work out thru the last hour of my fast and try to eat a huge post workout meal. I work out earlier in the day, I’ve been thinking about applying some backloading to the IF and eating low carb all day and hitting the high carbs at night in one meal before I start my fast. Not sure if I feel comfy doing it tho lol.

[quote]Mike T. wrote:

[quote]austin_bicep wrote:

[quote]Gmoore17 wrote:
Subscribed. Awesome progress happening here, you’re definitely going to look fitness model at 190-195. Do you have anything planned like a competition, or a photo shoot, or anything like that, or just get in amazing shape?[/quote]

Thanks bro.

A few goals;

Amazing shape first and foremost and maintaining that leanness even when I focus on bumping calories again and gaining more muscle.

The leaner I am the better I feel physically and mentally. I take a “look good feel good” approach to life.

Then I wan to look like the models on all those websites simplyshredded, cutandjacked, spotmebro, and see if I can do some fitness modeling or something along those lines on the side.[/quote]
Same goals here, whats you opinion on the whole IF’ and when your biggest meal comes into play.

I personally have started spacing out where I work out thru the last hour of my fast and try to eat a huge post workout meal. I work out earlier in the day, I’ve been thinking about applying some backloading to the IF and eating low carb all day and hitting the high carbs at night in one meal before I start my fast. Not sure if I feel comfy doing it tho lol.

[/quote]

What’s up Mike.

Idealy I’d like to always eat my biggest meal Post WO. I was normally having a light moderate carb breakfast at 2pm, (when I began eating). Would have some caffeine, train 4 o’clock, then eat a bigger and higher carb dinner. Pre ped would be no carbs, eggs and veggies, ground beef and veggies etc.

Reason being, I can get those insulin levels low earlier on the fast which is great for fat burning. Also, I do not know how much it helps but since GH production increases at low insulin levels and GH is very important for fats, and GH levels peak when you are sleeping; I was avoiding carbs before bed.

At school, I will have a very strict diet counting cals for the first time in this current diet of mine. I have things mapped out.

I may not IF anymore just with my class schedule. It’s up in the air so far. It works, but other things work just as well too.

Driving back to school right now.

I planned my diet, wrote it in word.

2800 cals 5 days a week

300p/200c/90f

3200 cals 2 high carb days

275p/325c/90f

Starts today. 4 meals per day.

If I have time back and biceps tonight. Lets ****ing shredddd

Looked my best this morning despite being a pound heavier.

Awesome workout.

Back to school. Took some pre-workout to fight the tiredness. Gnarly ass pump, killed back width and biceps.

Got my food. Began the diet this afternoon. Tonight I have 45-60 on cardio.

Sternum Chins, Controlled, Squeeze, Pauses, Slow Negs

x 14
x 8
x 8
x 6

Meadows Partial DB Pullover To Forehead, (Head off bench)

20 x 20
40 x 20
60 x 15
75 x 20

Lat Pulldowns

75 x 12
150 x 8
195 x 8

1 Arm T Bar

Bar x 12
25 x 12
50 x 12
75 x 12


Biceps

Meadows Cross Hammers, 1-2 second pause, 1-2 second negative

45 x 10
45 x 6 + 2
30 x 12

Reverse BB Curl/Cable Curl

65 x 8/80 x 12
65 x 20/80 x 15

Behind The Head Curls With The Lat Pulldown Machine/Concentration Curls

30 x 15/25 x 8
45 x 15/15 x 12

Food

1 PM Chipotle Bowl (Rice, Double Chicken, Mild Salsa, Lettuce) Was not on diet, but I was on the road driving to school.
330 PM, 8 oz Chicken breast baked, 1 cup rice, 1 cup broccoli, 1 tablespoon coconut oil
630 PM, 12 oz Chicken breast baked, 1.5 cups rice, 1 cup broccoli, 1 tablespoon coconut oil
11 PM, (Meal after cardio which has not happened yet) 4 oz chicken breast, 1/2 cup rice, 1 1/3 tablespoon coconut oil, Some Kale

Then that is it!

Resting up, Chest/Tricep/Delts tomorrow.

30 minutes FMC with 2 cups black coffee, 20mg yohimbine. Yohimbine works. Yesterday my heart rate on incline treadmill was 126 BPM…today with the addition of yohimbine it was 149-154 BPM. No doubt it is a working thermogenic.

Bench

45 x 12
45 x 12
135 x 8
135 x 8
225 x 8

325 x 8 PR

Pec Deck

85 x 20
145 x 12
205 x 12

HS Incline

70 Per Side x 8
70 Per Side x 8
70 Per Side x 8

DB Fly

30 x 12
40 x 12
50 x 12


Pushdown

80 x 12
100 x 12
150 x 8
195 x 6 —> 120 x 8 —> 60 x 12

Seated Tricep Machine (Like Reverse Preacher Curls)

3 sets of 12

Standing French Press

3 sets of 12

CGBP

4 sets of 8-12

Pumped to the Max. Awesome workout, second day back to college.