Smcpsycho51 2012 transformation log

[smcpsycho51]

Workout

Stiff legged dead lifts

135/185/225/225/275
8 reps each

High feet placement leg press

2 100 lb plates each side
4 sets 15 each

Hypers
Holding 2 45 lb plates
3 sets 10 reps five second pause at the top

Gironda dips
BW
4 sets 10 reps

Underhand bench press
135/135/185/185/185
8 reps each

Dumbbell French press
25/25/30/30
Both hands same time 8 reps each set

Rope press downs flex at the bottom
50/70/90/110
8 reps each set

45 min precor machine

4 oz chicken
4 oz eye of round
1 cup asparagus
1 med sweet potato

Exekial bread
5 ounces smoke ham
Slice of cheese

2 scoops carnivore
Palm full of almonds

Can green beans
5 oz 93 % lean ground beef
2 oz 2 % cheddar cheese

5 oz eye of round
1 cup asparagus

2 scoops protein powder

Started taking krill that shit and using gelatine in shakes.

 

[smcpsycho51]

Workout

High hammer pulls
135/185/205/225/225
8 reps each

Body masters pulldowns
135/185/225/225/225
10 reps first set 8 reps other sets

Barbell pullovers
60/60/70
10 reps each set

Close grip front pull downs
170/180/180
8 reps

Arnold presses
55/65/75/75
8 reps

Lateral raises to front and side
20/20/25/25
8 to front 8 to side to warm up each set

Wide grip upright rows
95/95/115/115
8 reps

Raises with 45 lb plate
4 sets eight reps

Didn't do the chins today

45 minutes precor machine

Overtimes been light this week they laid some people off at work so there is a lot of sixteen hour days in my future still gonna be in the gym at least five days a week though just a little lower on the intensity

Cheated today on food made a pizza with lean ground beef 2% cheese sauce lots of olives did put some bacon on it too.

Rest of night

Turkey chilli
Gonna probably make two meals of it

Eye of round steak
Asparagus
Medium sweet potato

Grapefruit and carnivore shake before the gym

Post workout
Two scoops chocolate whey
Skim milk
Packet of gelatine

 

[smcpsycho51]

Workout

Pendlay rows
Trying something different I dont quite have the form down but I like them
115/135/135 8 reps each
Bent over rows
185/185/195 8 reps each

Rack pulls
225/315/405/405
8 reps sets 1 & 2. 6 reps sets 3&4

T- bar row wide grip
45 lb plate 2 sets 8 reps
45 lb plus 2 10s 8 reps
45 lb plus 25 8 reps
45 lb plus 35 8 reps

Machine bench press
185/185/185/205/225
15 reps each

Incline press dumbells
50/50/50/50/50
10 reps each

Machine flyes
115/115/125/125
12 reps each

Machine rows neutral grip
185/185/185
10 reps each

 

[LetsGrow]

Lookin good! How u feelin?

 

[Colstreamer]

I love them Pendlay rows! Great for your entire back!




-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[smcpsycho51]

Got drafted for sixteen hour shift today so didn't do cardio or workout. Diet still clean except ate a small bag of potato chips. Will be hitting legs tomarrow.

 

[smcpsycho51]

Workout
Legs

Full squat
225 5 sets of 8 reps
I've scaled back on the weight and bit and working on form and reps

Leg press
200 / 290 / 380 / 470
25 reps each set

Front squats
Still struggling with these but they are getting better

Machine squats
1 plate(each side)/2 plates/3 plates
10 reps each set

Preacher curls
Cambered bar plus 25 lbs
3 sets 8 reps

Drag curls
115/115/115
8 reps each set

Seated hammer curls dumbbell
40/40/40/40
8 reps each set

45 min precor machine

Diet
Turkey chilli
2 cups
1 can green beans

Low carb tortilla
I can tuna
1 tbsp olive oil mayo

8 oz eye of round steak
1 med sweet potato

2 scoops protein powder
5 oz Greek yogurt
5 oz milk
Packet of gelatine

2 slices Ezekiel bread
3 tbspn natty pb
Sugar free jam

Post workout
2 scoops carnivore
2 scoops MRI war
10 g creatine
1 packet gelatine

 

[smcpsycho51]

Workout
Stiff legged deadlifts
I still struggle with my form on these somedays just couldn't seem to get them right today
135/185/225/225
8 reps each set

High foot placement leg press
135/225/315/405
10 reps each

Glute ham raises
Holding 2 45 plates
3 sets 10 reps 3 sec pause at the top

Triceps
Olympic bar + 25 pound plates,
Done these in rack with pins level with my chest
3 sets 8 reps

Close grip bench press
185/205/225
10 reps/ 9 reps/ 8 reps

Tricep press down ropes
100/110/120
8 reps each

Overhead double handed tricep ext
45/55/65/75
8 reps each set

45 minutes precor

5 oz flounder
2 slice ezekiel bread

5 oz flounder
3/4 cup wild rice

1 cup 2 % cottage cheese
Medium sweet potato

1 cup wild rice
8 oz chicken
Barbecue sauce

2 packets oatmeal and flax
2 scoops protein powder

Post workout
6 oz milk
2 scoops protein powder
2 scoops MRI war
10 g creatine

Still taken n2 shred stack
Krill that shit
N 2 guard.

 

[smcpsycho51]

Had a few things going on here the past couple days putting in a new pool and doing some excavating work at the house so I didn't get in the gym over the week end done my usual leg workout on Monday. Still keeping the diet fairly clean. Did cheat a little bit on sat nothing outrageous

 

[smcpsycho51]

Workout Tuesday

Hammer machine high pulls
5 sets 6 reps

Body masters isolateral lat pull downs
5 sets 6 reps

Chin ups 3 sets 8 reps

Lay pull downs shoulder width grip
4 sets 10 reps

Warmed up
Side and front lateral raises

Front barbell raises
4 sets 10 reps

Front barbell shoulder press
4 sets 10 reps

Arnold press
4 sets 8 reps

Machine shrugs
4 sets 10 reps

30 min cyber machine about 650 calories

Diet
Large salad
8 oz chicken
1/2 cup cottage cheese
Olives
3 oz 2 % cheese

Turkey chilli
Will have that another time tonight

3/4 cup cottage cheese
Med sweet potatoe

Probably have a shake later and then a shake post workout.