Mess To Success!

[Foxxxy]

Yeah its alright haha. Oh well, I didnt know that site wasnt "known" as well as these other ones that have been around for awhile Either way.... I get the point.

Today Was an alright day for a leg and back day.
didnt go heavy at all today. Just didnt feel right.

The diet is fine, added more stuff like you guys said. I sure felt better.
I got a shoulder injury last weekend so im debating benching on monday. But will see how that goes.

 

[Foxxxy]

Because of the shoulder injury i just decided to use dumbells because they dont hurt as much.
Also we dont have 3 boards, so i added decline.
On all 3 lifts warmed up with 70's x 5
Then 80's x 5
Then 100's x 8
Increase the rep range on the last to really get a good pump in the chest.
Everything else went fine.

 

[Foxxxy]

Shoulder is healing, doesnt hurt to much anymore.
Havnt had any junk food withdrawls thank god. Im hanging in well.

Tuesday i had done an ab workout, felt solid.

Wednesday I did Really Deep squats. Way below parallell. Didnt really go anything higher than 225 though. (5x5)

Thursday I did chest again, no pain in the shoulder. Used dumbells for incline and decline and just used a barbell for straight.

Today, I just decided to do an arms day. Im trying to overload arms once a week. Seems to work well for me in the past.

- straight barbell curls 3 sets ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Spider curls with a dumbell to isolate it (( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Pinwheel curls to get the long head working ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)
- Forearm curls also.
- Then did some dips, skull crushers, and rope pull downs. ( 2 warm ups 10 reps each set, 1 heavy set 6-8 reps)

Started taking Jack3d to get me focused. Works really well.

Down to 205 today. Feels good.

 

[Foxxxy]

Sunday -
ate a cheat meal to confuse my body. Weight had platued so i figured that if i confuse my body it would restart.
Just did abs and really light deadlifts.

 

[Foxxxy]

Today (monday)
Another chest and arm day. Went crazy.
Walked on high incline before breakfast this morning. Figured it would help with weightloss in the morning rather than at night.

tomorrow will be a crazy leg day and then wednesday will be upper back and shoulders. Excited

 

[Foxxxy]

Tuesday -
Did back instead of legs. Felt good. Solid pump, backs looking thicker lately.

Today ( wednesday)
Did deep squats and deadlifts, leg press, calves and some isolation on the quads and hamstrings. Calves are burning!
Im down too 202. Im looking a lot better than i did.

 

[Foxxxy]

Workout felt great today, Bench press has gone up.
No having any probelms dieting. I actually enjoy it.
Im starting to see definition in the abdominal area. I believe its been 2 weeks now? Not sure exactly. Will do measurements soon.

 

[Foxxxy]

Today was back day. Dead lifts went alright. Little weak today.
Started throwing in more protein shakes. Will see how this works for me.

tomorrow will be a core day. Not excited.

 

[Foxxxy]

Tuesday was a core day, Pretty solid. I throw those in every once in awhile
Today was a good bench day. Put up 225 x 7 for 3 sets. Which is about a 278-280 max. Which means its gone up 8 lbs + or - .
Feeling good. Stoped duing morning cardio because i needed the sleep. So i might restart it next week and do 20 minutes instead of 40.

 

[Foxxxy]

Sorry everybody iv been busy for awhile. Im switiching to a new workout routine. This will be for the whole summer. gonna sharpen up the diet. Focus more on eating more lean stuff, as muc has possible. Go for the gain muscle lose bf, Itll take awhile but i can do it.

Workout below:


Monday- Chest/Calves
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)

Tuesday- Back
Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)

Wednesday- Legs (2-3 second negatives recommended on all exercises)
Lying leg curls - 4x 6-8 (2)
RDL's - 4x 8-10 (1)
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)

Thursday- Arms/Abs Supersets for arms
Pinwheel Curls - 4x 6-10 (1)
Dips- 4x 6-10
Preacher curls on vertical side (spider curls) - 3x 8-10 (2)
Lying Behind the head extensions - 3x 8-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
French Presses - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)

Friday - Shoulders/Traps
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X's - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)

Sample workout for those not familiar with how ramping works. I'll use chest/calves:
* (f) indicates failure
Inc Dumb - Warmup (20x25's x2, 10x40's, 8x55's) 10x70's, 10x80's, 9x90's(f), 6x100's(f)
Flat Bar - 10x185, 10x205, 8x225(f)
Dec Dumb - 10x85's, 8x90's(f), 6x95's(f)
Standing - warmup (20x50 x2, 15x100) 10x150, 10x180, 10x210(f), 9x220(f)
Seated - 10x90, 10x135(f), 8x145(f)
LP calf - 15x270, 13x360(f), 12x400(f)