Approved Log On the road of redemption cutting phase starting now

[Topps_Baseball88]

You’re doing great man. Love seeing the progress

Appreciate that brother, I definitely got another great update for tonight when I get home and can post it. I appreciate you sticking with me brother

 

[Topps_Baseball88]

Back day today

Seated Machine Rows
2x20@120
3x10@200lbs

Seated Cable Rows
2x20@100lbs
3x10@180lbs

Lat Pull Down
2x20@120lbs
3x10@140lbs

Bent over cable rows pulling from floor.
5x10@105lbs

Standing Single Arm row ( with twist )
2x20 each side

Rear delt Flys
5x10@20lbs

Cardio
Duration 60 minutes
Uphill 12.0 Incline
Speed 2.6
Miles 2.44
Calories burned 600

Decided to a bit more Calories refeed today since I didn't eat very much this past week.

Meal 1
Weight 569g
Calories 688
Protein 52.52g
Carbs 53g
Fat 16.11g
Sugar 11.36g
Fiber 9.7g

Meal 2
Weight 500g
Calories 500
Protein 50g
Carbs zero ( all Protein fat this meal )
Fat 30.22g
Sugar 1g
Fiber 2g

Meal 3 ( stir fry) ( steak 12 oz )
Calories 888
Protein 70g
Carbs 83g
Fat 30g
Sugar 20g

Total Calories 2076
Total Protein 170g
Total Carbs 136
Total Fat 76.33
Total Fiber 19.7g
Total Sugar 32g

Factoring in cardio and Calories burned
2076 - 600 = 1476 Calories for today.

Enjoy everyone
Topps

 

[25homes]

Chest Day with fasted training and cardio.
Still not feeling 100% but today was better then my yesterday So I count that as progress forward. I was very pleased with training today.

Incline Smith Machine Bench
1x10@115lbs
1x10@125lbs
1x10@135lbs
2x10@145lbs

Smith Machine Flat Bench
1x10@135lbs
1x10@145lbs
1x10@155lbs
2x10@175lbs

Dips Bodyweight
5x10@218lbs

Machine Chest Flys
5x10@105lbs

Dumbbell Chest Isolation Movements (3 )
5x10@15lbs
3x10@25lbs
3x10@25lbs

Cardio 45 minutes
UpHill 11.5 Incline
Miles 1.9
Calories 405
Speed 2.5

Three meals for today all 500g meals for a total or 1500g

Meal 1.
Calories 395
Carbs 26.31g
Protein 63g
Fat 18.29g
Fiber 8.4g

Meal 2
Calories 486
Carbs 36.55g
Protein 51.76g
Fat 16.27g
Fiber 9.5g

Meal 3
Calories 486
Carbs 36.55g
Protein 52.76g
Fat 16.27g
Fiber 9.5g

Total Calories 1367
Total Carbs. 98.2g
Total protein 167.48g
Total Fat 50.83g
Total Fiber 27.4g
Total Sugar 15.22g

nice hit bro

 

[Topps_Baseball88]

nice hit bro

Appreciate that brother

 

[Topps_Baseball88]

Some quick updates flexed and not flexed from this morning, definitely starting to notice some small differences coming in. One day at time we take it and we progress. Long way to go still

 

[ballin2504]

Some nice volume

 

[Topps_Baseball88]

Some nice volume

Slowly but surely we are getting back at it each day and I'm able to do a bit more. I was pleased with that training session.

 

[the_alcatraz]

Some quick updates flexed and not flexed from this morning, definitely starting to notice some small differences coming in. One day at time we take it and we progress. Long way to go still

@Topps_Baseball88 leaner each time well done

 

[Topps_Baseball88]

@Topps_Baseball88 leaner each time well done

Appreciate that brother we definitely are doing what we need to do to make that happen.

 

[Topps_Baseball88]

Shoulders/Triceps/Forearms/Biceps
With how lite I had gone this whole week I decided to toss in some extra work for these body parts.

Seated Arnold Press
1x10@25lbs
1x10@30lbs
1x10@35lbs
1x10@40lbs
1x10@45lbs
1x10@50lbs

Bodyweight Dips
5x10@218lbs

Triceps

Cable push downs
1x20@30lbs
3x10@40lbs

Rope Cable push downs ( 2 variations)
2x20@20lbs
6x10@20lbs

Tricep Push Down Machine
5x10@160lbs

Skull crushers
5x10@30lbs

Forearms ( 4 Dumbbell variations)
1x20@20lbs
1x20@20lbs
1x20@20lbs
1x20@20lbs

Forearm Cable curls
5x10@20lbs

Biceps

Standing Cable curls
2x20@30lbs
2x20@35lbs

Bicep Curl
1x20@25lbs

Dead weight hang pull-ups
2x10@218

Partial pull-ups ( Bicep work squeezing with pause at the top )

2x10@218lbs

Cardio 60 minutes
Uphill 12.0 Incline
Speed 2.3
Distance 2.34 miles
Calories burned 486

Tried something a little different with meals today more fat and calories less carbs ( work in progress needs tweaking still)

Meal 1
8 large eggs
2 tbps nautral butter
1 whole cooked sweet potatoe.
Calories 895
Protein 51g
Carbs 26g
Fiber 5g
Fat 62g
Sugar 9.7g

Meal 2
Cauliflower style pan bake
1 oz part whole part skim milk shredded mozzarella cheese
2 oz chopped bacon
1/4 cup green olives
5 oz chopped boneless skinless chicken
8 teaspoons Marana sauce
1 Cauliflower crust
Also utilized my greens powder x2 today ( I was in a pinch I know it doesn't replace eating actual greens will do better tomorrow )

Calories 969
Protein 75.43
Carbs 44.79
Fiber 5g
Sugar 8g
Fat 29.75g

Meal 3
Lean Ground beef ( 2 servings)
Calories 450
Protein 46g
Fat 16g

Total Calories 2354
Total Protein 172g
Total Carbs 70.79
Total Fiber 10g
Total Fat 107.65g
Total Sugar 17.7g

Cardio factored in 2354 calories - 486 grand total of 1868 calories for today.

Topps