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7 Weeks to a Shredded ME!...

Had a SICK workout last night!

Back: Only did maintenance work, seated rows.
Bis: E-Z Curl drop sets, seated alternating dumbell, cable curls (straight bar, and rope).
Tris: Seated overhead presses (cable/machine and dumbell). Tris will be switched with bi's priority next week.
Delts: Smith machine seated heavy presses for 3 sets.
Cardio: 20 mins.

Just completed my anti-DOMS workout... light sets all around cuz my arms were killing me, got some blood in the area, should heal up faster now.... works like a charm.
 
:wavey: Hey Sarge.

Wishin' you a fantasmic week of Hard & heavy training :D

How's the arms feeling? Also, I was curious, what does your cardio consist of? Are you still into HIIT?
 
hey hey!!

Thanks same to you... HARD & HEAVY!

Arms are like rocks... fuggin' good! Not sore... I did happen to SLAM my "funny bone" (actually more of the soft spot below triceps and right above elbow) hurt like a bastard and had limited R.O.M. for a day or two... it's pretty good now though.

My Cardio... varies greatly. Some days it's 5 minute walk warm up and then a 10 min. "cool down" after lifting... others it's 10 min run/bike before and then 20-30 HIIT after using Eliptical... i switch it up ALOT.
 
sgtslaughter said:
My Cardio... varies greatly. Some days it's 5 minute walk warm up and then a 10 min. "cool down" after lifting... others it's 10 min run/bike before and then 20-30 HIIT after using Eliptical... i switch it up ALOT.
Click to expand...


I HAVE to switch it up a lot... beccause I CANT STAND just doing cardio. It bores me to death. I get most of my cardio from just doing a circuit-style weight training routine, but when im trying to cut then I usually will follow my workout up with a good 30 mins on the elipticle machine. :qt:
 
cardio bores the crap outa me too... although once in the groove i can keep going and forget about the world, a nice escape.

Just to let ya know the ":qt:" smilie is kinda ghey/":rainbow:" when used in reference to a fellow dude. I appreciate the good words though.
 
Off to the gym in about 30 mins to enjoy myself a hardcore chest workout.

HOPING to all that is good in the world that my elbow/funny bone/arm issue doesn't affect my bench :rolleyes:

I've been doing some "air benching" like air guiter ya know... tensing everything and it seems "sturdy" lol... I'll find out, especially with the dumbell workout I have planned.

Better be some spotters around tonight, that's all i gotta say. I will update later.

Oh, preworkout meal consisted of salmon and some 'tato (as someone would say ;) .. yes, I found some pre-prepared 'tato!! WOHOO!).

During workout shake will be enforced as always.. and purecee is going down the hatch shortly.

peace :fro:
 
SICK WORKOUT Tonight!

Venting:

IDIOT that looked 160lbs... coulda been ~ 170lbs who knows... at any rate, a good amount smaller than I (~191 lbs) benching 315 for 1/4 reps (only 2 i might add) with NO SPOTTER... dude drops on his chest and i'm walking by and shrug it off of him. Kid gets up and walks away all embarassed to his "posse" of 2-3 other kids (they could have been older than me too... but they're retarded so I'm calling them kids)... I said "YOUR WELCOME" as I walked away after he peace out... he turned around and said "Thanks man"... DAMN RIGHT BEOTCH... I think i tea bagged him by mistake too cuz i rocked the shorts tonight... eh, he deserved it if I did bag him :lmao:

Ok on to my workout:

Dumbell incline 4 sets went up to 60's
Dumbell Flat bench 3 sets went up to 75's (another set of 55's repped it out and 1/4 reps at top for inner chest)
Pec Deck/Flys 3 sets
Flat Bench on Senior Smith 3 sets 185/205/135 - Some reverse grip, all close grip though... chest deff. toasted after that.
Cable Standing up flyes from lower bracket: 3 drop sets

30 mins of Cardio.

Time to eat again... peace out :fro:

P.S. The ONLY time I really felt my elbow "issue" was when i was taking off my wet ass t-shirt after cardio. So i'll deff. feel it when bi/tri day comes, hopefully it'll heal up by then.
 
you tea bagged a bro at the gym!!!!


thanks man I didn't think I could get it up.. I needed that bud.. i knew you'd be there

haha
 
sgtslaughter said:
SICK WORKOUT Tonight!

Venting:

IDIOT that looked 160lbs... coulda been ~ 170lbs who knows... at any rate, a good amount smaller than I (~191 lbs) benching 315 for 1/4 reps (only 2 i might add) with NO SPOTTER... dude drops on his chest and i'm walking by and shrug it off of him. :FRlol: must been that 'tato you have pre w/o for that power shrug lol :verygood: Kid gets up and walks away all embarassed to his "posse" of 2-3 other kids ... I said "YOUR WELCOME" as I walked away after he peace out... he turned around and said "Thanks man"... DAMN RIGHT BEOTCH... I think i tea bagged him by mistake too cuz i rocked the shorts tonight... eh, he deserved it if I did bag him :lmao: :spit: :FRlol: :lmao: OMFG lol hahahahahahaha you did NOT just say that .... I would've paid big bucks for that one

Ok on to my workout:

Dumbell incline 4 sets went up to 60's
Dumbell Flat bench 3 sets went up to 75's (another set of 55's repped it out and 1/4 reps at top for inner chest)
Pec Deck/Flys 3 sets
Flat Bench on Senior Smith 3 sets 185/205/135 - Some reverse grip, all close grip though... chest deff. toasted after that.
Cable Standing up flyes from lower bracket: 3 drop sets

30 mins of Cardio.

Time to eat again... peace out :fro:

P.S. The ONLY time I really felt my elbow "issue" was when i was taking off my wet ass t-shirt NICE ... wet tshirt contest eh? after cardio. So i'll deff. feel it when bi/tri day comes, hopefully it'll heal up by then.
Click to expand...
Nice job on the workout Sarge! Great to see the 'bow wasn't an issue ... :) hehe 'tato ;)
 
*Bunny* said:
"I think i tea bagged him by mistake too cuz i rocked the shorts tonight... eh, he deserved it if I did bag him" OMFG lol hahahahahahaha you did NOT just say that .... I would've paid big bucks for that one HAHAHA... paid big buks for that one?! Ok, i'll remind you whenver reminding is needed ;)
Nice job on the workout Sarge! Great to see the 'bow wasn't an issue ... :) hehe 'tato ;)
Click to expand...

lol, it was definetly the 'tato! :D

Natures prelifting carbo.
 
Can we get an update on your current goals and where you are as far as meeting them?

when you gonna start hittin the juice? you know you want to . . .
 
cyrex said:
Can we get an update on your current goals and where you are as far as meeting them?when you gonna start hittin the juice? you know you want to . . .
Click to expand...

Basically, just started back up last week. Goal hasn't changed since last re-vamping. Which is to be lean enough to be comfortable at the beach this summer... I have a few pounds of sheer fat to go. Goal of loosing next to none of muscle is going great... probably increased my LBM so far. I'd say i'm sitting around 12-13% bf right now (191.5 lbs this morning).

Peer Pressure alert!!! :happyscra Yeah, I know I want to... but it's not for me yet.

I'm happy with results and I know I can keep progressing naturally... so I'm not going to go that route yet.

After I lean out more for summer... I think Septemberish I start to bulk again but hit the weights more frequently, or add cardio, or just eat more clean food so i don't put on too much fat. I can deff. hit 210-220 natuarlly I think.... actually I know I can, just making it more muscle than fat will take time.

It's a marathon, not a sprint :p
 
sgtslaughter said:
Basically, just started back up last week. Goal hasn't changed since last re-vamping. Which is to be lean enough to be comfortable at the beach this summer... I have a few pounds of sheer fat to go. Goal of loosing next to none of muscle is going great... probably increased my LBM so far. I'd say i'm sitting around 12-13% bf right now (191.5 lbs this morning).

Peer Pressure alert!!! :happyscra Yeah, I know I want to... but it's not for me yet.

I'm happy with results and I know I can keep progressing naturally... so I'm not going to go that route yet.

After I lean out more for summer... I think Septemberish I start to bulk again but hit the weights more frequently, or add cardio, or just eat more clean food so i don't put on too much fat. I can deff. hit 210-220 natuarlly I think.... actually I know I can, just making it more muscle than fat will take time.

It's a marathon, not a sprint :p
Click to expand...

hehe

good update!
 
Had a killer leg workout planned for tonight... but something happend to a much loved pet... well, he's no longer with me. We'll c how this goes. :(

I'll update when I feel up to it.
 
sgtslaughter said:
Had a killer leg workout planned for tonight... but something happend to a much loved pet... well, he's no longer with me. We'll c how this goes. :(

I'll update when I feel up to it.
Click to expand...



oh no.. what happened?

(i'm a huge animal lover
 
I'm truly VERY sorry to hear about your loss. :( :rose:

Do what you need to do to refocus ... your log will be here when you're ready.




And so will an angry Bunny with a :velvett:
 
Sorry to hear about the pet dude. Doesnt matter if its a loved pet or animal..it hurts. As I could tell you from exspirence the last couple months.
 
Thanks bros and Buns.... much appreciated.

Cy: Well the pros and cons were weighed on his overall quality of life, and he also lived well past his expetancy... just his time, and thought i was ready. but i guess you never can be.
 
sgtslaughter said:
Thanks bros and Buns.... much appreciated.

Cy: Well the pros and cons were weighed on his overall quality of life, and he also lived well past his expetancy... just his time, and thought i was ready. but i guess you never can be.
Click to expand...

:(
My dog was murdered by the vet (my father took him in to be put to sleep). I still give my dad crap about it. He was a 120 lb beagle.. (pure bred) very very fat and he was having trouble going up and down the steps so rather than putting him on a CKD and some light cardio.. they killed him
 
PM'd u broski.

UPDATE:

I feel like i'm going to PUKE :sick:

eating every 2-3 hours still though... holy SHIT, feel wicked nausous right now... daaaayum.

Drinking a pre-packed muscle milk shake right now outa the carton still though.

Planning on going to the gym tonight regardless... at least do cardio, sit on the bike and zone out or whatever... and i'm sure i'll get pumped up at some point in the gym and hopefully bust out a killer leg workout.

It will be leg sled, extensions, curls, and power clean to squat if I'm up to it.
 
sgtslaughter said:
Planning on going to the gym tonight regardless... at least do cardio, sit on the bike and zone out or whatever... and i'm sure i'll get pumped up at some point in the gym and hopefully bust out a killer leg workout.

It will be leg sled, extensions, curls, and power clean to squat if I'm up to it.
Click to expand...
Slaughta ...

You're going to leave me all by my lonesome up on my "Killer Leg Day Pedestal" ...? Come on NAH ...

You WILL kill them legs & you WILL like it son ...kaPOW :velvett:

(Hope you feel better :rose: )
 
*Bunny* said:
You WILL kill them legs & you WILL like it son ...kaPOW :velvett:
(Hope you feel better :rose: )
Click to expand...
:D I made it to tha gyzm

thanks hun :heart:

Some old people hogged the leg extension and leg curls... but i'm greatful... deff. would have :sick: had I added them into this workout:

1.5 hour workout
bike: 5 min warm up
power clean-squat: 95, 115, 135x4 (don't remember the others)
... dying for breath after those... damn more cardio than anything else.
... still feel like a zombie and wanted to puke, moved on though..
Leg Sled: 2, 4, 6, 8, 8 and 25's (single digit represents # of 45lb plates)
Seated Calve: 1, 2, 3, 4, (super set with leg sled ^^)
...moved on to standing calve raises...
Standing Calve: Drop sets: 10, 8, 6, 4 (# = notch... weird set up)
Cardio: eliptical for 10 mins (semi HIIT)
Bike: 5 mins...

... wanted to die still felt like pukin' kept it in.

now off to get raped by GNC prices cuz i forgot to order my protein goods online this month... can't wait for shipping, need it tomorrow :p
 
Can you post eating routine ?

cyrex said:
Don't believe everything you read :-) I've lost 3 lbs of fat in a week and gained 2 lbs of muscle before . .

but for someone at 13% bf and 130 lbs, they probably aren't gonna be losing 3 lbs of fat in a week
for someone like me who is much bigger, I can lose a lot more fat in a week than your average joe without losing muscle
Click to expand...

How do you know that you lost 3lbs of fat and gained 2 lbs of muscle ?
 
sgtslaughter said:
:D I made it to tha gyzm

thanks hun :heart:

Some old people hogged the leg extension and leg curls... but i'm greatful... deff. would have :sick: had I added them into this workout:

... dying for breath after those... damn more cardio than anything else.
... still feel like a zombie and wanted to puke, moved on though..


... wanted to die still felt like pukin' kept it in.

now off to get raped by GNC prices cuz i forgot to order my protein goods online this month... can't wait for shipping, need it tomorrow :p
Click to expand...
Atta boy!!! Takin' it like tha champion you are ;)

Thanks for showing me how it's done :D ... SEEEEEE now isn't it much more fun up here on my Pedestal with me??

:wavey:
 
*Bunny* said:
Atta boy!!! Takin' it like tha champion you are ;)

Thanks for showing me how it's done :D ... SEEEEEE now isn't it much more fun up here on my Pedestal with me??

:wavey:
Click to expand...

sgtslaughter has his own personal drill sgt . . . lol
 
BUNSofSteel said:
SEEEEEE now isn't it much more fun up here on my Pedestal with me??
Click to expand...
Yeah... the air is surprizingly fresher ;)

cyrex said:
sgtslaughter has his own personal drill sgt . . . lol
Click to expand...
lol... apparently!


on a side note... feeling a shit load better than yesterday.

"Today is a good day" - Ice Cube :fro:
 
sgtslaughter said:
Yeah... the air is surprizingly fresher ;)

"Today is a good day" - Ice Cube :fro:
Click to expand...
That is GREAT news! lol :FRlol: BunsofSteel eh?

cuuuuuuuuuuute. :) working on it

cyrex said:
sgtslaughter has his own personal drill sgt . . . lol
Click to expand...
Only fair i return the favor ... :velvett:

Great idea for a pic btw ... :D
 
sgtslaughter said:
HAHAHA, you caught it!! lol, nice!

Great idea for a pic?? interesting. Do tell.

;)
Click to expand...
Sure did!
:think: I'll send you a PM about THAT topic.

Since you feel much better today, did that nausea pass? Completely? I know you felt ill BEFORE the gym, ...
 
sgtslaughter said:
WOW!!

lol... Daddy likes. :D

Yeah, it has past completely as of so far today thanks! :) doin' alot better.
Click to expand...
:FRlol: Told ya ... I knew you would lol :Perk:

Back to your regular scheduled logging :wavey:
 
Last edited:
you've got PM broseph.


:artist:

UPDATE:

off day tonight... took on mucho responsiblities from now to sunday.

Diet is crusin' well.

Gym tomorrow night is bi and tri blasting and a little back... i'm considering not even doing any damn back stuff cuz after some shots i took today,.... holy shit, my arms need to come up big time to be more proportional.
... along with chest, but that's already on lock down.
 
:wavey: :D

TGIF.. Hellz yah!!

Feeling great today... "today is a good dauy" lol

Can't WAIT to destroy my arms tonight @ 1900 hours.

Back tomorrow.

I was toying with back first or bi/tri first... ect... decided on bi/tri first because they need the most work and my back i just need to do "maintenance lifts" basically and it'll get some blood in my bis tomorrow doing back too cuz they'll be a lil' sore i'm sure.

Eating a very green leafy salad, mmmm, mostly spinich with some cherry tomatoes, chick peas, carrots, green peppers.
 
sgtslaughter said:
:wavey: :D

TGIF.. Hellz yah!!

Feeling great today... "today is a good dauy" lol

Can't WAIT to destroy my arms tonight @ 1900 hours.

Back tomorrow.

I was toying with back first or bi/tri first... ect... decided on bi/tri first because they need the most work and my back i just need to do "maintenance lifts" basically and it'll get some blood in my bis tomorrow doing back too cuz they'll be a lil' sore i'm sure.
Click to expand...
:wavey:

How did that destroying go big guy?

I gotta go hit shoulders & arms today :) Yay! I love shoulder day :) I can see the striations coming out again ... in a very hawt & feminine way of course :D

:verygood:

I want a full report when I get back ... :user:
 
*Bunny* said:
How did that destroying go big guy?
Click to expand...
:D
AWESOME! I wanna measure my arms after a bi and tri workout see how full they get for fun.... gotta remember to throw the measuring tape in my bag.

opps... forgot to update last night, good CALL!

cardio 5 min warm up
bis...
Seated free weight leverage preacher curl (unique for sure).
25x12, 45x8, 55x8, 65x6, 45x10
Standing cable rope push down (and outs)... ^ weight 2 sets stack numbers... blah.
standing hammer curls.
25's, 35's,40's,45's,50's,55's ... started taking breaks with the last few sets... and cheating for negative work... exhausted by this point
Standing cable push downs ( using ^ shape bar): 10,11,12,whole stack.
went over for some more abuse... could barely move my arms at this point, u know what ur standing relaxed but ur arms a little out in front cuz u've got a sick pump, lol... yeah felt like Ahnold.
25's for some standard alternating curls, strict form... and done bi's.
seated overhead behind head presses tri:
warm up 30.... 50... and was just tired..... so doing a few sets of skull crushers and maybe somehting else with some delt and back.
cardio... 5 min eliptical, 5 min bike... .bored outa my mind and tired as hell... glad I don't have to go THAT late to the gym all the time, only that day.

time to eat :D

and then going to hit up the batting cages... shwing..
 
^^ Thank you :) Nice work! You seem like the male Energizer Bunny with this abusive mentality when you hit the weights ...in a GOOD way of course ... I dig it...

Ugh, I just got back from Part II of today's training = ARMS, Part I was shoulders ... I need a massage, DEEP TISSUE & a whirlpool or SOMETHIN ...

Sorry this is YOUR log ...

Great work ... catch ya lata :sleep2:
 
Weekend: Played family man... didn't hit the gym at all (usually don't but needed to hit delts).

Tonight:
(1 week trial at new gym)

Pre/During workout shake: Muscle Milk and gatorade powder

~ 60 minutes on the gym floor

Hit Delts and Traps.

Seated dumbell presses. Warm up 40's (ahnold style)... said screw it after that and repped out normal cuz I got bored... damn ADD.
50's, 55's, 60's

Seated Smith Press.
135, 155, 135, 95

realized I hated working delts, lol... and need to start loving Delt day as much as I made myself start loving chest day to make some major improments.
Also, just a side note... I have rotator issues... not an excuse, but a reason i'm DAMN careful... injuries are NOT an option bitches!

Side Lateral Raises:
20's, 25's, 20's (I hold at the top position for a few seconds, elbows slightly bent)

Upright rows.
95, 70.... I hate upright rows, lol.

went to shruging
Barbell Shrugs: 225x8, 315x6, 365x4, repped out 225 til failure (don't remember)... stomped off to the heavy dumbell rack. (straps came out on second set)
DB Shrugs:
70's, 80's, had to bust out the straps cuz my left forearm gave way, pretty roasted.
100's, and then 115'sx5


:( No cardio after... but I did notice this gym has damn LCD screens on the treadmills (even eliptical too I think)... SWEET! I'm checkin' that shit out tomorrow :D

Post workout meal: Steak, Yam, and Brocolli.

Yams are apart of my diet now on a regular basis... great stuff.

/updatereviewcourseworkandthenbed

EDIT: Had to make sure the "'s" was after 115 to aviod any misconception that it was barbell instead of 2 115lb dumbells :)
 
Last edited:
I hate delts......maybe thats why they look like penanuts. Im workin on it to bro. But its funny I notice gains a lot faster when I start workin a new muscle group but still its just not as fun.... Oh well I got Chest tommarow :)
 
sgtslaughter said:
Seated dumbell presses. Warm up 40's (ahnold style)... said screw it after that and repped out normal cuz I got bored... damn ADD. Know this feeling all too well lol :FRlol:


realized I hated working delts, lol... and need to start loving Delt day Yes you sure do ... Danggit I may have to fly updownaround to your hizz-ouse and play Ahnold... "Two more, no matta what..." (as Pumping Iron plays in the other room :rolleyes: ) as much as I made myself start loving chest day to make some major improments.
Also, just a side note... I have rotator issues... not an excuse, but a reason i'm DAMN careful... injuries are NOT an option bitches! Smart man...

Side Lateral Raises:
20's, 25's, 20's (I hold at the top position for a few seconds, elbows slightly bent) Nice ...

Upright rows.
95, 70.... I hate upright rows, lol. Wow, these have to be one of my favorites ... I GOTTA get you to start liking these some how

went to shruging
Barbell Shrugs: 225x8, 315x6, 365x4, repped out 225 til failure (don't remember)... stomped off to the heavy dumbell rack. (straps came out on second set)
DB Shrugs:
70's, 80's, had to bust out the straps cuz my left forearm gave way, pretty roasted.
100's, and then 115x5 NYCE work!!!!!!!


:( No cardio after... but I did notice this gym has damn LCD screens on the treadmills (even eliptical too I think)... SWEET! I'm checkin' that shit out tomorrow :D Both of my gyms have these :) ... It's hard to get the cardio king & Queens of these sometimes ... :rolleyes: all ya gotta say is "MOVE B*tch, git out da way ... " lol

Post workout meal: Steak, Yam, and Brocolli.

Yams are apart of my diet now on a regular basis... great stuff. Very good choice my friend

/updatereviewcourseworkandthenbed
Click to expand...
niceworkrestwellwaytopushthrutheworkoutnitenite
:sleep2:
 
sgtslaughter said:
Weekend: Played family man... didn't hit the gym at all (usually don't but needed to hit delts).

Tonight:
(1 week trial at new gym)

Pre/During workout shake: Muscle Milk and gatorade powder

~ 60 minutes on the gym floor

Hit Delts and Traps.

Seated dumbell presses. Warm up 40's (ahnold style)... said screw it after that and repped out normal cuz I got bored... damn ADD.
50's, 55's, 60's

Seated Smith Press.
135, 155, 135, 95

realized I hated working delts, lol... and need to start loving Delt day as much as I made myself start loving chest day to make some major improments.
Also, just a side note... I have rotator issues... not an excuse, but a reason i'm DAMN careful... injuries are NOT an option bitches!

Side Lateral Raises:
20's, 25's, 20's (I hold at the top position for a few seconds, elbows slightly bent)

Upright rows.
95, 70.... I hate upright rows, lol.

went to shruging
Barbell Shrugs: 225x8, 315x6, 365x4, repped out 225 til failure (don't remember)... stomped off to the heavy dumbell rack. (straps came out on second set)
DB Shrugs:
70's, 80's, had to bust out the straps cuz my left forearm gave way, pretty roasted.
100's, and then 115x5


:( No cardio after... but I did notice this gym has damn LCD screens on the treadmills (even eliptical too I think)... SWEET! I'm checkin' that shit out tomorrow :D

Post workout meal: Steak, Yam, and Brocolli.

Yams are apart of my diet now on a regular basis... great stuff.

/updatereviewcourseworkandthenbed
Click to expand...

Sweet potatos are good stuff ;-)
i like mine with butter brown sugar and marshmallow
about 3 cups of marshmallow, 1/2 cup of brown sugar, 1 stick of butter and a medium sized yam..

great stuff


I say learn to HATE shoulder days and then take it out on your shoulders.
 
cyrex said:
Sweet potatos are good stuff ;-)
i like mine with butter brown sugar and marshmallow
about 3 cups of marshmallow, 1/2 cup of brown sugar, 1 stick of butter and a medium sized yam..

great stuff


I say learn to HATE shoulder days and then take it out on your shoulders.
Click to expand...
lol... holy shit!!! Trying to do a little insulin spiking are ya?! butter, brown sugar and marshmellows?! lol.. i hope you're kiddding unless your still packin on the pounds!

yeah i take it out on dumbell presses those bitches... sluts. Damn i'm tired... think it'd be frowned upon to take a nap on the keyboard at work? lol.
 
:velvett: is RIGHT! lol.

Tonight is going to consist of legs or chest... thinking I may push chest to tomorrow cuz i did delts last night... So I'll keep leg day at moderate intensity so I can go all out on Chest day because that is priority over legs :)

choking down some tuna right now... ah, I hate that stanky ass fish.
 
sgtslaughter said:
:velvett: is RIGHT! lol.

Tonight is going to consist of legs or chest... thinking I may push chest to tomorrow cuz i did delts last night... So I'll keep leg day at moderate intensity so I can go all out on Chest day because that is priority over legs :)

choking down some tuna right now... ah, I hate that stanky ass fish.
Click to expand...
tuna lol
sfi89i.gif


I say go for your first 'instinct' ... Legs THEN chest ... for the shrug abuse ... :)

Kill that shit Sarge :evil:
 
:puke: *tuna* yup.... evil in a can. Glad I brought some steak :D and 'tatos too!

Legs it is... and with a minimum of 20 minutes cardio :velvett: my ass into gear!! KAPOW!

Killin' it on a daily basis :evil: :qt:
 
:lmao:


That'd suck... good idea though!!! I can do that in the comfort of my driveway!... hmmm, going to invest in a jumprope soon!!

GOOD CALL!!

BTW: Your new avi is weirdly cool... bengal tigre?
 
cyrex said:
oh yeah.. and if you mess up during the 500 you start counting over.. :p

MUAHAHAHAHAHA
Click to expand...
^^^^ NICE I like that better ... :velvett: You super set 60 seconds of speed skipping with 60 seconds ab work (i.e. bicycles + scissor kicks) and keep going til you drop ...

:)
 
Yesterday:
source grams cals %total
Total: 2948
Fat: 89 804 29%
Sat: 17 154 6%
Poly: 32 289 10%
Mono: 33 299 11%
Carbs: 267 909 33%
Fiber: 40 0 0%
Protein: 268 1072 38%
Alcohol: 0 0 0%

it's close... did it from memory.

BMR = 2026
3495 (hard/heavy exercise 6-7 days a week)
3141 (moderate exercise 3-5x/week)

to loose 1lb / week: 2700 calories.
to loose 2lb / week: 2200


Not to shabby... going to start counting to bust through my weight loss plateau.


Legs last night SUCKED... got lightheaded, didn't have enough carbs I guess to lift how I like to.

Lifting and cardio burns a significant amount of calories.

How does everyone factor that into their macros?

And that total, 2948, is after my PWO, meal, and meal before bed.... I lift at night.... need more carbs during the day on heavy lifting days... to train like I do.

Actually looking for input on this one... throw some thoughts over here, anyone.
 
honestly I think you could drop more carbs to bust through the plataeu. Drop down to like 50 or 60g of carbs/day dietary and add in 2-3 scoops of no-xplode 30-40 min before a workout. That will makeup for the lost energy (i promise)
 
I tried low carb like that before almost passed out at work... must have something to do with my blood sugar... i'm not fucking around with low carbs again...

Calories in < calories out = weight loss

any thoughts on calorie expenditure while lifting and intake?
 
sgtslaughter said:
I tried low carb like that before almost passed out at work... must have something to do with my blood sugar... i'm not fucking around with low carbs again...

Calories in < calories out = weight loss

any thoughts on calorie expenditure while lifting and intake?
Click to expand...
I know your type with the low carb/energy issue and I do NOT recommend dropping carbs that low .. MAYBE if you want to incorp a carb rotation to 'shock' the metabolism, I would suggest the lower carb days corresponding to the training days where you're NOT hitting your focus (i.e. Chest...).

If you are hungry, you need to eat. If you are training intensely, your muscles need to eat. Be sure to be drinking water, even sip on a Gatorade during your workout if you don't have a DWO Shake ... I would suggest getting the oatmeal (NOT instant), brown rice, yams/sweet potatoes, etc IN during the day if you feel your energy levels are waning ...

Sorry to jack your thread sweetie, but this morning I burned 1149 cals according to my HR monitor ... (given that cannot possbile figure in the thermos or supps I take) that is ALOT of cals ... and all I've had to far is my pre & PWO shake ... thats only 349 cals in me ... But the kicker is, I use to do this on an empty stomach ... & as you can see, I haven't sacrificed all this muscle mass, and have actually went UP on my lifts and added size! Talk about a mind phuck ... Point being, take the suggestions, try some things out & find what works for you...

You can also add another meal & throw in a little extra cardio for the cals in vs cals out, then more food the better ... & the cals WILL be burned off, muscles fed & you should feel replenished ...

If results are in question, or you're not seeing results as expected, I would FIRST look to the diet, clean up the processed foods, toss the condiments (if there are any) ... I cannot stress how important a clean diet is ... I can do all the cardio in the world, train my ass off, but my skin will look like crap & lack the cuts & defintion AND never see my 6 pack & ab veins without a clean azz diet... /end mini rant (not directed to you, but your log is followed by others and I wanted to make some valid points)

:rose:
 
Bundizzle... you ROCK!

yeah, I guess some experimentation is in order :D I love experimenting on myself... thankfully I have plenty of time before beach weather!!

You KNOW I drink plenty of H20! On average it's about 1.5 gallons a day, for the record ;)

Awesome points.... *golf clap*
:D
 
sgtslaughter said:
Bundizzle... you ROCK!

yeah, I guess some experimentation is in order :D I love experimenting on myself... thankfully I have plenty of time before beach weather!!

You KNOW I drink plenty of H20! On average it's about 1.5 gallons a day, for the record ;)

Awesome points.... *golf clap*
:D
Click to expand...
Yes you do have time :) & YES you do drink plenty of water :jarswim:

When depleting before getting some pics taken last year, I low carbed it (green veggies only) & OMG I seriously felt like I was a space cadet ... lol I CAN relate to the feelings you've discussed, and also an athlete friend of mine wasn't getting enough (plays baseball & basketball) & wondered why he kept get dizzy & almost passing out all the time... we broke it down to his carb intake... some people are just ooober sensitive and need them to function.. MY MUSCLES need them & love me for it :chomp:
 
My suggestion was just to hop into ketosis for 3 or 4 days and then go back to what you are doing now. a shock more or less not an absolute change.

Also remember that your Caloric expenditure is an unkown. the numbers and formulas you are using are not as accurate as their precision would indicate. Meaning:
BMR = 2026
3495 (hard/heavy exercise 6-7 days a week)
3141 (moderate exercise 3-5x/week)
Click to expand...

the real numbers may actually be:
3200 and 2800 respectively. or possibly 3800 and 3500.

With that in mind, I think that by now, you know what has worked and what hasn't. You've lost some weight and thus are burning fewer calories anyway. As the weight loss comes off you will need to keep reducing your calories until you get to where you want to be.

What should you take out of all of this? simply, what bunny said, experiment :-)
 
word.

thanks man... yeah i'm aware I need to adjust my calories everytime my weight changes and experimentation is key for sure.

To bad I can't plug myself in like a car diagnostics test to see how everthings going, lol.

No WAY... no ketosis for me. I don't know what it is, but i can't function and want to pass out... if i didn't have a job and could just zone out to TV for 3-4 days while doing a short K.D. it'd be fine but other than that... my health and wellbeing is numero uno.

I WILL however go lower on the carbs on a TOTAL "off" day to see how that goes... but I think I'd rather just keep them up and do cardio on my "off" days... eh, I go full circle, we'll see.
 
you should go get some blood tests done and see if your fasting blood sugar is in normal ranges (as well as other things that we've talked about via PM). Maybe you are slightly diabetic.
 
TODAY'S INTAKE.. so far.

Calories Eaten Today
source grams cals %total
Total: 1880
Fat: 33 300 18%
Sat: 4 38 2%
Poly: 9 84 5%
Mono: 7 66 4%
Carbs: 205 701 42%
Fiber: 30 0 0%
Protein: 169 677 40%
Alcohol: 0 0 0%

EDIT: These are not EXACT, I'd have to create custom foods... which i haven't done for all of my dietary sustenance.

Fats are specifically reserved for last 2 meals so I can sleep at a normal hour.
 
sgtslaughter said:
Could that be the reason that when i do "cheat" i cheat and pig out and spike insulin levels then want to take a nap?
Click to expand...

Tell me about it my brother in law took me out to hit some golf balls and we split a pizza at the pub afterword....I think im going into a comma. Nap time.
 
cityhick said:
Tell me about it my brother in law took me out to hit some golf balls and we split a pizza at the pub afterword....I think im going into a comma. Nap time.
Click to expand...

Sure it wasn't the 2 pitchers of beer that made ya wanna sleep :p
 
LOl no but it sounded good. I got class or else I might have. I have slowed my drinking down dramiticlly. After my bud died... its strange for him not to be around and I dunno makes me take a step back and realize shit was going outta control. Its foolish.
 
Yeah, gotcha... good for you bro, not many change their habits while in the midst of college life.... wow, sorry to hear that again man... rough.

:coffee:
 
Well I will still drink. Just not like I used to. For awhile i couldnt tell you anything about anything that happened on the weekend. Black outs were commin and I started becoming the craziest fucker in town and people didnt know what to do with me. Anyway. His death has got a lot of my friends outta thier "slumps" and addictions and for that I am happy. As soon as my cycle starts and I get off probation...it will be heavy lifts and green buds and bed.......I cant wait.
 
Na, i know bro... it's all good. You've come quite the ways. Just keep it there, going over the edge isn't worth it. Sucks that we learn lessons the hard ways most of the time.

Ok update:
This will have been my intake for the day by the time I go to sleep, factored in later meals:
**not exact** +/- 150 calories i'm guessing.

Calories Eaten Today
source grams cals %total
Total: 3022
Fat: 73 661 24%
Sat: 12 106 4%
Poly: 17 156 6%
Mono: 20 182 7%
Carbs: 285 970 36%
Fiber: 42 0 0%
Protein: 270 1081 40%
Alcohol: 0 0 0%

Wow... egg white vs. my protein powder:

120 grams Protein vs. 64 grams Protein
600 calories vs 696 calories

egg whites are cheaper and calorie wise are on top.... good to keep in mind.

This whole calorie counting has me thinking completly differently... i don't know if it's good or not yet, lol.
 
well the food payed off... had a pretty sick workout.

Need to do chest BADDD traps are still sore and wouldn't have been able to go all out like i need to.. so did the rest of my back, lats... row movements, some deads and finsihed off with 10 minutes of cardio (wow, i hate cardio, lol).

Duration on weight floor: 75 minutes.... kicked my heart rate up supersetting so i'm counting that for some cardio :D

Had a muscle millk and water throughout til the end... not starving or lighthead at all today.

My palms hurt like a bitch... always after deads... i have some hefty caluses but they're still red... i like complaining... ok, done typing... tired, getting some stuff done...

2 tablespoons ANPB and 1 cup of egg whites then i'm passing out.
 
Training last night - Back Part Dos:

Low Pull row: 90x12, 140x10, 180x8

High Pull row: 90x12, 180x8, 230x6, 270x5

Deads: 225x5, 275x5, 315x4 (wasn't planning on deads at all... felt good so I did 'em)

Cable close grip row: 3 sets increasing on the stack... don't remember which slots.

fuggin' beat by this point, it was about 8:45pm now

Bent over Row: 75, 95, 135

Cardio: bike for 5mins
Treadmill: 10 minutes semi HIIT.
 
sgtslaughter said:
Training last night - Back Part Dos:

Low Pull row: 90x12, 140x10, 180x8

High Pull row: 90x12, 180x8, 230x6, 270x5

Deads: 225x5, 275x5, 315x4 (wasn't planning on deads at all... felt good so I did 'em)

Cable close grip row: 3 sets increasing on the stack... don't remember which slots.

fuggin' beat by this point, it was about 8:45pm now

Bent over Row: 75, 95, 135

Cardio: bike for 5mins
Treadmill: 10 minutes semi HIIT.
Click to expand...

I had a good backworkout myself last night. Pretty soon I'll be in the same boat as you as far as looking to lose weight but keeping muscle. Although I'll be doing a more aggresive weight loss plan starting out with a CKD (maybe bodyopus style). We'll see ;-)

Deads killed me last night. I attempted 565 and got it up like 5 inches and couldn't go any further. 3 times in a row lol. I dropped down to 495 and got 1 very sorry ass looking rep
BOOOOO
i ended up just doing 415 for 5 after that and went and cried like a baby (not really)

anyways


Do you do your Bent Over rows with an underhand or overhand grip? or do you ever switch it up?
 
cyrex said:
Deads killed me last night. I attempted 565 and got it up like 5 inches and couldn't go any further. 3 times in a row lol. I dropped down to 495 and got 1 very sorry ass looking rep
BOOOOO
i ended up just doing 415 for 5 after that and went and cried like a baby (not really) Do you do your Bent Over rows with an underhand or overhand grip? or do you ever switch it up?
Click to expand...
Nice work though... try for a solid 500lb or so next time broski!

It pisses me off when I can't do a rep of something I'm trying do, i know EXACTLY what you mean... not surprized that you wanted to cry, lol.

I hate being weak while cutting... it sucks... i want to bust through 405lb dead (that's my PR).

Bent Over Rows... overhand mostly. I RARELY do them.... i'm a fan of seated rows. Dumbell rows are the bent over one's I prefer if i'm going to tax my lower back a little bit (got issues with my spine).
 
hit ~1000 calories so far today all clean of course... 40/40/20 right now... that'll even out throughout the day.. wow, i'm obsessed with Fitday now too :rolleyes:
 
I've done some research and complied a Blood Test Value List... not sure which one's I'll get done because I will be paying out of pocket:

Hormone
1. Cortisol, Total
2. Estradiol, Extraction
3. Prolactin
4. LH
5. FSH
6. T3, Free
7. T4, Free
8. TSH
9. Testosterone, Total, Free and Weakly Bound
10. Hemoglobin A1C
11. Fasting Insulin
12. Somatomedian C (optional)

Cardiovascular
13. CBC
14. Comprehensive Metabolic Panel
15. Lipid Panel

Other
16. GGT Important Liver Value not included in Comp Metabolic Panel

Liver
17. AST
18. ALT
19. ALP
20. albumin
21. total bilirubin
22. direct bilirubin

Can anyone out there narrow down my list to the most important ones?
Concerns: Insulin levels (possibly semi-debetic?), Hormones (want to do cycle in the future), Liver (make sure it's good to go from Clen, ect.), and basic health.
 
Get CBC and Lipid panel done for sure this are the most important things you need to know for your general health and well being.

if you are considering doing a cycle at some point in your life, you might as well get free and total test done also..

do you not have insurance? they should pay for it if you do.
 
^^

I Agree... also went a step further and asked a good friend very knowledgeable about (1) Diabetes & (2) more importantly steroids and these were his replies...

“answer is all of them”
“the A1C takes 90 days and is the most essential to diabetes … it's several tests over 90 days”
“all of those test are for the things he's concerned with if he wants a comprehensive analysis”

I asked if you wanted to avoid the topic of AAS and possible use, which I highly recommend being 110% open with your doc (you know why I feel that way, the suggestion was to “tell his doc he's been reading men's health and they recommend those tests” :)

Or some fitness model you’re dating told you she wants you to get them … whatever works :)
 
*Bunny* said:
also went a step further and asked a good friend very knowledgeable about (1) Diabetes & (2) more importantly steroids and these were his replies...
“answer is all of them”
“the A1C takes 90 days and is the most essential to diabetes … it's several tests over 90 days”
“all of those test are for the things he's concerned with if he wants a comprehensive analysis”

I asked if you wanted to avoid the topic of AAS and possible use, which I highly recommend being 110% open with your doc (you know why I feel that way, the suggestion was to “tell his doc he's been reading men's health and they recommend those tests”
Click to expand...
;) Appreciate it Buns... and the "Unknown" (Thanks bro!).
"all of them" :worried: not looking to spend Thousands of dollars just on blood tests, although I would love to.

A1C *check*

haha, this Doc has seen me since I was just a little guy... he's seen my body go through huge changes over the years and he knows i'm an intellegent "kid." I'll just tell him I research it and was interested in the other tests for personal knowledge ;) .... I REALLY want to bring up AAS to him though, we'll see how the conversation goes when it's time.
 
Was thinking of doing the same thing with my doc. Hes a pretty cool guy and loaded me up with vicodine for a simple sprained ankke. :) ;) But I backed out last minute. I want to go get blood work done but not sure exactly where to go. I gotta call around later today. Right now its time to eat.
 
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