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Starting a log, training like a madman to work out my anger!

Well guys I was definitely training too hard. That cardio was too much. And I wasn't even really losing any fat.

Been doing HIIT and already I feel much more energized. Less run down.

I kinda did like 3 rounds of HIIT spread out through a 2 hour 15 min session.

HIIT - Power cleans 12 sets, 135 lbs 5 reps: Do 5 reps, rest 20 seconds, immediately repeat until you've done 12 sets. SMOKED

Overhead Press: 95 x 5 / 115 x 4 / 105 x 5 / 100 x 5 / 100 x 5 / 95 x 5

HIIT- 5 rounds Kettlebell swings then 10 burpees, rest 15 seconds.
Kettlebell swings: 80 lbs x10/ 50 x 12 / 50 x 15 / 50 x 20 / 50 x 25
Burpees 10/10/10/10/10

Barbell Upright Row: 75 x 8 / 75 x 8 / 70 x 8 / 70 x 8

Superset
Seated Dumbell Press: 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8
Face Pull: 32.5 x 10 / 32.5 x 10 / 32.5 x 8 / 32.5 x 8

Seated Lateral Raise: 15 x 8 x 8 x 8 x 8
Barbell Shrug: 170 x 8 / 170 x 8 / 165 x8 / 165 x8
Dumbbell Shrug: 70 x 8 / 70 x 8 / 70 x 8 / 65 x 8

Sled Pushes, 12 intervals. 180 lbs on the sled, pushed for approximately 40 seconds, rested 20-30 seconds.
 
NoFatChicks91 said:
Well guys I was definitely training too hard. That cardio was too much. And I wasn't even really losing any fat.

Been doing HIIT and already I feel much more energized. Less run down.

I kinda did like 3 rounds of HIIT spread out through a 2 hour 15 min session.

HIIT - Power cleans 12 sets, 135 lbs 5 reps: Do 5 reps, rest 20 seconds, immediately repeat until you've done 12 sets. SMOKED

Overhead Press: 95 x 5 / 115 x 4 / 105 x 5 / 100 x 5 / 100 x 5 / 95 x 5

HIIT- 5 rounds Kettlebell swings then 10 burpees, rest 15 seconds.
Kettlebell swings: 80 lbs x10/ 50 x 12 / 50 x 15 / 50 x 20 / 50 x 25
Burpees 10/10/10/10/10

Barbell Upright Row: 75 x 8 / 75 x 8 / 70 x 8 / 70 x 8

Superset
Seated Dumbell Press: 40 x 8 / 40 x 8 / 40 x 8 / 40 x 8
Face Pull: 32.5 x 10 / 32.5 x 10 / 32.5 x 8 / 32.5 x 8

Seated Lateral Raise: 15 x 8 x 8 x 8 x 8
Barbell Shrug: 170 x 8 / 170 x 8 / 165 x8 / 165 x8
Dumbbell Shrug: 70 x 8 / 70 x 8 / 70 x 8 / 65 x 8

Sled Pushes, 12 intervals. 180 lbs on the sled, pushed for approximately 40 seconds, rested 20-30 seconds.
Click to expand...

Fuck that's awesome man expect to shed some more fat with this training style :) although you have no fat
 
Oh yeah that's the spot for everyone. Like contest prep guys have that issue too. We all do. You could def gain some mass during summer tho. Just gain like 1/2lb a week tops.
 
Thank you guys so much! BB thanks for stopping by my brother!

I'm gonna try to gain some this summer Chikoo looking forward to it!

Oh by the way man yesterday I did some dumbell floor presses like you suggested awhile ago... Idk what it was about those but they were fucking brutal dude!! Super setted them cable flys

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Holy shit I'm so sore today I can hardly turn my head lol... Especially my traps. Holy fuck..
It's from the HIIT power cleans. And I'll tell you what those kettle bell swings lit my shoulders up like nothing else.

New favorite shoulder routine.

I've found that my shoulders are the toughest muscle group for me to get sore. Back is my second day hardest.

But my shoulders feel like they've been cheese grated today

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Isn't that a great feeling, when your traps are so sore it hurts to sit up straight and turn your head? Good shit man, that cardio looks intense!
 
Thanks man you too... Damn, sounds nice outside. Enjoy it! I haven't done a damn thing but sit on my ass and eat all day :D it's been nice. Might go to some cardio later
 
Here's the new diet :D It's SPOT ON. For me, anyway.

Now, some days when I feel run down I carb up and eat 300-400 carbs, like on leg day.

Total Calories roughly 2650 Calories.
Carbs: 200-250 g
Fats: 40-50g
Sugar: rougly 30 g, VERY low for me... this is hard to accomplish...

Meal 1 - Around 550 to 600 calories, 40-45 carbs
2 to 2 and a half cups of egg whites (equal to 12+ egg whites)
3/4 cups oats, with 1 tbsp.PB2, 3/4 cups Almond Milk

Meal 2 - about 160 to 180 calories
1 and 1/2 protein shake - 40 g protein roughly. OR 1 pack of tuna, 40 g protein

Meal 3 Preworkout - 50+g protein, 80-90g carb
3/4 Cups of Ezekiel Almond Cereal, 300 calories, 55-60g net carbs
3 Wasa Crackers - 60 calories each, 11g carbs
1 Tbsp Natural Peanut butter 90 calories 8g fat
Tuna - 40 g protein 180 calories

Meal 4- Intra workout
1 and 1/2 scoop protein with 1 tbsp. natural peanut butter

Meal 5 Post Workout
100-120g protein, roughly 30g carbs, just enough to spike insulin. This is also when I take in the most sugar
2 to 2 and 1/2 cups egg whites (over 12 egg whites, around 60+g protein)
1.5 scoops whey protein
1 cup Greek Yogurt - 9 grams sugar 9 grams carbs
1 Banana - 20ish carbs, 12 grams of sugar or so
1 tbsp. natural peanut butter
2+ Cups Broccoli
9 spears asparagus

Meal 6
Tuna 180 calories 40g protein

Meal 7 Dinner
10 egg whites

Meal 8
Before bed I take another protein shake to fight off hunger pains. 1.5 scoops.
 
I believe my meniscus is bruised... That's what has been bothering me in my knee so no heavy lifting for legs

10 min stairstepper warmup

HIIT
Squats @ 135lb, 10 reps, 15 total sets. No more than 20 seconds of rest after completing 10 reps.

Stiff Leg Deadlift: 245 x 8 / 245 x 8 / 245 x 8 / 245 x 8 / 225 x 10 / 225 x 10

HIIT
Front Squats: 135 x 5 for 10 sets, no more than 20 seconds rest....

More HIIT....
Sled Pushes 180 lbs, 16 rounds (back and forth) for a distance of what I'd guesstimate to be about 50 feet? Regardless of the distance, it's absolute hell after all that HIIT squats.

Leg Curl: 80 x 12 / 80 x 10 / 70 x 10 / 65 x 12
Hack Squat: 140 x 20 / 140 x 20 / 140 x 20 / 140 x 20
Leg Curl Seated: 135 x 8 / 130 x 8 / 120 x 8 / 115 x 8

10 Mins of stair sprints (Sprint one minute, rest 20 seconds, sprint one minute...)
 
Brutal chest day

DB Bench Press: 80 x 3 / 80 x 3 / 75 x 3 / 75 x 3 / 75 x 3 / 75 x 3
Incline DB Press: 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3 / 70 x 3

HIIT - 10 rounds no breaks
20 pushups
15 burpees
30 second rope slams...

Totaling 200 pushups, 150 burpees...

Superset
Dumbbell Floor Press: 45 x 12 / 45 x 10 / 45 x 10 / 45 x 10 / 45 x 10
Cable Flys: 17 x 10 / 17 x 10 / 17 x 10 / 17 x 10 / 13 x 12

Incline Bench Press: 95 x 12 / 95 x 10 / 95 x 10 / 95 x 10
Hammer Strength Bench Press: 135 x 15 / 115 x 15 / 115 x 15 / 115 x 15
Incline Dumbbell Flys: 17.5 x 12 / 17.5 x 12 / 17.5 x 10 / 17.5 x 10

Abs
 
Shoulders

Overhead Press: 115 x 6 PR / 115 x 5 / 115 x 4 / 105 x 6 / 105 x 6

HIIT - Power cleans 135 x 5, 20 seconds rest between sets. 15 sets.

Seated Dumbbell Press: 60 x 3 PR / 55 x 5 / 55 x 5 / 50 x5 / 50 x 5
Kettlebell Swing: 80 x 10 / 80 x 10 / 80 x 8 / 80 x 10 / 80 x 10
Barbell Upright Row: 75 x 10 / 75 x 8 / 75 x 8 / 65 x 10 / 65 x 10

HIIT - 5 rounds (no resting)
Power Clean 135 x 5
20 kettlebell swings 50 lbs

4 sets - Supersetted low Cable crossovers into high cable crossovers for rear delts 12 x 7 lbs each

Superset
Face pull: 37.5 x 8 / 32.5 x 8 / 32.5 x 10 /32.5 x 10
Bent over Rear fly: 22.5 x 8 / 17.5 x 8 / 17.5 x 8 / 17.5 x 8

Dumbbell Shrug: 70 x 8 / 65 x 8 / 60 x 8 / 60 x 8
Seated DB Lateral Raise: 15 x 10 / 15 x 10 / 15 x 8 / 15 x 8

Abs
 
Back

Bent Over Row: 155 x 5 / 155 x 5 / 160 x 5 / 160 x 5 / 160 x 5
Deadlift: 405 x 2 / 405 x 2 / 365 x 5 / 360 x 5 / 355 x 5 / 350 x 5
Pendlay Row: 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Dumbbell Lawnmower: 70 x 8 / 65 x 8 / 65 x 8 / 55 x 10

HIIT 180 lb sled pushes, approx. 40-50 feet, 20 rounds. 10-20 second rest between rounds

Lat Pulldown: 140 x 8 / 140 x 8 / 135 x 8 / 130 x 8 / 125 x 8
Reverse Grip Lat Pulldown: 130 x 8 / 130 x 8 / 120 x8 / 120 x 8 / 120 x 8
Seated Cable row: 90 x 8 / 90 x 8 / 90 x 8 / 85 x 8 / 85 x 8

Forearms
Abs

10 minutes of stair sprints, sprint 1 minute rest 20 seconds, repeat

Carbs today roughly 210, calories 2900, fats 55, sugar 40g or under, protein 430

Feeling exhausted and run down in the mornings and after the workout because of low carbs, but I'm still beasting through the workouts if I eat 80g carbs or so preworkout.

Leaning the fuck out tremendously, back fat is really burning away.

Also, all I'm on is DAA, test infusion and keto burn... so, no anabolics or androgens
 
Normally I'm doing 135 X 12 or 10 but it needs work I agree. Hard to improve without a spot ya know? What would you suggest?

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I'd read up on Dave Tate benching n apply his bench routines to the incline. Your upper chest/delts will add some solid mass n u be strong like Bullllllll
 
NoFatChicks91 said:
Thank you sir >:D

Dude I took your advice in the hiit I'm getting lean as fuck!

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Click to expand...

It makes you more athletic.
My thinking is that anyone can go on a stairclimber for 1 hour; they look like marathon runners.

U wanna look like a sprinter/cornerback.ill link u the article for benching later this morning after Mother's Day breakfast
 
Fucked shit up today, Idk how I did all this on 150g total carbs for the day lol

Pullups: 6/4/4/4
Dip Machine: 240 x 4 / 230 x 4 / 230 x 4 / 225 x 4
Barbell Curl: 105 x 4 / 100 x 4 / 95 x 4 / 90 x 4

Giant Set - 4 sets (12-15 reps)
Close Grip Bench Press: 95 x 15/ 95 x 12 / 95 x 12 / 95 x 12
Overhead Dumbbell Extension: 50 x 12 / 50 x 12 / 45 x 12 / 45 x 12
Skullcrusher: 50 x 12 / 50 x 12 / 50 x 12 / 50 x 12
Bench Dips 12 / 12 / 12 / 12

Giant Set - 4 sets (12-15 reps)
EZ Bar Curl: 65 x 12 / 65 x 12 / 60 x 12 / 55 x 12
Incline Dumbbell Curl: 17.5 x 12 / 15 x 12 / 15 x 12 / 15 x 12
Hammer Curl: 25 x 12 / 22.5 x 12 / 20 x 12 / 20 x 12
Spider Curl: 40 x 12 / 35 x 12 / 35 x 12 / 35 x 12

Superset
Tricep Rope Extension: 27.5 x 12 / 25 x 12 / 22.5 x 12 / 20 x 12
Tricep Extension: 52.5 x 12 / 47.5 x 12 / 45 x 12 / 42.5 x 12

HIIT - 10 rounds as fast as you can
20 kettlebell swings 50 lb kettlebell (200 total)
15 burpees (150 total)

abs
 
5 Min stairstepper warmup

HIIT - 20 sets 200 squats total
Squats 135 lb 10 reps. No more than 20 seconds rest between sets.

Front Squats: 135 x 5 / 165 x 3 / 170 x 3 / 170 x 3 / 170 x 3 / 170 x 3 / 165 x 3 / 165 x 3
Stiff Leg Deadlift: 245 x 10 / 255 x 8 / 245 x 8 / 245 x 8 / 245 x 8
Barbell Lunge: 70 x 20 / 70 x 20 / 70 x 20 / 70 x 20

HIIT - 15 rounds
Sled pushes 180 lb, roughly 40-50 feet. 15-30 second rest between rounds

Seated Leg Curl: 140 x 8 / 130 x8 / 130 x 8 / 130 x 8
Leg Curl: 90 x 8 / 90 x 8 / 85 x 8 / 80 x 10

4 Sets seated calf raises
Forearms and abs
 
Refined diet once again.

Breakfast Meal 1 490 calories
12 egg whites 42g protein / around 170-180 cals
1/2 Cup oatmeal 27g carbs / 150 calories / 1g sugar
1 and 1/2 tbsp. natural peanut butter 135 calories/ 5 g carb/ 1.5g sugar
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories

Meal 2 180 calories
Tuna - 40g protein

Preworkout Meal 3 500 calories
Tuna 40g protein / 180 calories
1/2 Cup oatmeal 27g carbs / 150 calories / 1g sugar
1 and 1/2 tbsp. natural peanut butter 135 calories/ 5 g carb/ 1.5g sugar
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories

Intraworkout Meal 4
1.5 scoops of whey protein - roughly 170 calories 40+g protein

*Take in the most sugar here to spike insulin along with 30g carbs, right after my workout. This is the meal I'm getting anything over 5g of sugar. Keeping sugar as low as possible

Lunch/Postworkout Meal 5 780 calories
1.5 scoop of Whey Protein 40g protein 170 calories
1 banana 90 calories / 23 carbs / 13g sugar
1 Greek Yogurt 23g protein / 9 g sugar / 9 carbs / 130 calories
1 tbsp. pb2 2.5 carbs / 22 calories
1/2 Cup almond milk 15 calories
12 egg whites 42g protein / around 170-180 cals
1.5-2 cups steamed broccoli
8-10 spears of asparagus
1 tbsp. natural peanut butter 90 calories

Meal 6
Tuna or egg whites 180 calories 40g protein

Meal 7
If I'm not too hungry, 1.5 scoops whey protein. 40g protein 170 calories
I may have 8-12 more egg whites if I'm just dying of hunger

This nets:
2300-2500... maybe 2600 calories a day. Regardless, anything in this range is in a defecit.
150 g carbs or less a day
350-400 g protein a day
35g sugar or so on average. Very low for me
Fats - 40-50g

I don't seem to be losing any muscle, and strength hasn't taken much of a hit at all, to my surprise. I'm lifting heavier than normal, as to opposed to more reps, as to do anything to preserve muscle mass. Weight is probably at 195 lb.

Measuring out everything and I'm following my diet to a T. Feeling run down at the gym and I crash often, but its just one of those things. I still work harder than anyone else in the gym, despite it.
Back fat and love handles are definitely getting blasted :) HIIT 6 days a week and the strictest diet of my life... I've pushed my body and mind harder than ever before this past month. It's getting tough!
 
yo sorry been MIA- if you're friends with Mike on FB..find me! or PM me the link to yours.

I think the protein may be too high and the fat too low in your diet btw. I'd drop to 275-300g protein n up fats closer to 90g n keep carbs around 100-120g.

HIgher Fat= good for natural Test production (unless you're on something idk about)

adding fat would be easy as swapping some egg whites for whole eggs. like add 6 whole eggs to your diet n boom you'll have an extra 40g fat.

Just my $.02
 
No problem bro! Already at it lol. In doing 1.5g protein . 5 g fat. 5g carb

so 97g carbs and 97g fats. I feel like I have the flu. I will do this for the rest of this week and next week though. Carb load once every Sunday.

I have NO energy, but I knew it wouldn't be easy

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Only seems to be getting worse for me lol.. I may carb load today. My symptoms are like almost identical to flu symptoms. Even have a fucking headache

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Man I've definitely lost fat but I was straight up seeing stars today no joke. I was scared to get behind the wheel of a car. I mean I felt... Just terrible is the only way to describe it. So I ate like 2000 calories when I got home and feel so much better. The only way I can survive on 100g carbs a day is if I refeed at lease every 3 days, or go back up to 150g carb

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I'm also going to have to take a rest day today and get back on it tomorrow. I never rest on Fridays usually. But I'm glad I didn't hit the gym today... There's no doubt I could have injured myself

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One more thing, I noticed my muscles immediately felt pumped when I ate carbs. It was strange. And my veins exploded. This was just from eating carbs.

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Well mike helped me clear up some. Confusion. I've been counting fibrous veggies for carbs like an idiot so I've been closer to the 60g range of carbs

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Thanks man took me forever lol. Shit when I started this log I'm not sure if I could get 95lbs more than 2 or 3 times.

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NoFatChicks91 said:
Thanks man took me forever lol. Shit when I started this log I'm not sure if I could get 95lbs more than 2 or 3 times.

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Click to expand...

Start doing them more often I used to have chicken shoulders. I started military pressing 3 times a week for a while and it made a tremendous difference. Also after you have done your working sets of MP, go set up the smith machine with like 10-25 lbs per side and just endlessly rep. I mean like 50 reps 30 sex break 35 reps 30 sec break 25 reps 30 sec break then go lay down and cry cause your shoulders are just fried. Have a carb reload after every one of those shoulder days and you will be pressing 185 in no time :)
 
I'm about to finish my first week of Jim Stoppani's shortcut to shred.

It's a huge change from the routine I was used to, which is good, and it's also very tough. I'm just doing the last phase of the program for 3 or 4 weeks until I'm content with the back fat that has been melted.

Diet is rougly
2500 calories
97g carbs 97g fats
300g protein

Breakfast
1 scoop whey protein
3 whole eggs, 3/4 cup egg whites
1/3 cup cheddar cheese

Snack
1 oz. mixed nuts, 1 cup greek yogurt

Preworkout Snack
1 avocado, 1 can/package of tuna, 1 scoop whey

Postworkout/Lunch
1 scoop whey with .75 tbsp. of honey
250 grams of potato
3 whole eggs, 3/4 cup egg whites
1/3 cup cheddar cheese

Dinner
1 can/package of tuna
2 cups broccoli and 10 asparagus or 100g portabella mushrooms

Snack
1/2 cup cottage cheese
 
Damn NFC; page 76! And your still killing it. Check out my latest cycle log, I just post a couple pics for my 50th B'day. DL's 495, squats 355, bench 335 just to name a few.
 
Hey I have been reading this for awhile now good shit! Keep motivated and lets see some more of those crazy workouts you do!

yesterday you said tomorrow
 
Thanks man. I've been absent for awhile but I'm still at it.

I've kind of been bulking for the past month. I tried a keto diet and gained some fat from the rebound effect when I came off so figured I might bulk a little. I want to cut soon again

My knee is totally fucked up. I'm in physical therapy at the moment and I'm really able to only squat and deadlift for legs. After those two exercises, I can feel my bones grinding against each other.

Still sprinting stairs and doing sled pushes to compensate. Those don't aggregate the injury.

I can't get an MRI until one month of physical therapy is complete.

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Fuck I have not been very active lately...
Lol

I'm currently in physical therapy for meniscus and cartilage issues.. Making progress.

Also, I manned up and started bulking.
I am extremely insecure about fat gain but I'm not going to be a little bitch about it.

Last time I posted on here was after my cut.. 190 lbs. I'm now weighing in at around 220

4500 calories a day Minimum 400g carbs minimum 350g protein minimum

On average it's probably about 5k to 5500 calories.


This pic is from like yesterday. In the morning when I wasn't bloated and fluffy lol
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I haven't been keeping up With weight really lately but I did legs and shoulders today... New routine by the way.

Squats 7 sets. First set was 185 lbs 20 reps. The next were 225 or so lbs at 8 reps. On the last set, I did a drop set to 185.

Overhead press 5x5 worked up to 120 lbs

Superset 4 sets
front squats 8 reps
Decline hack squats 8 reps

Stiff leg deadlift 5 sets 6 to 8 reps
Dumbbell presses 5 X 5 worked up to 65 lbs

Superset 4 sets
Arnold press 8 reps
Upright barbell row 8 reps

Superset 4sets
Leg press 8 reps
barbell lunge 8 reps each leg. Only used 90 or 80 lbs, felt very heavy.

4 sets lying leg curls
Calves

8 incline sprints at 14 mph 10 to 15 seconds
15 mins moderate stair stepping, 5 mins stair sprints

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I am proud of you mike! The fat gain can be scary but if you implement the bulk correctly you can minimize it. And dude, at 220 you look fuckin beastly and lean still you can easily add 10 more lbs before being concerned about BF
 
Thanks for the kind words dude! Your support has helped me so much, I can't thank ya enough!

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Damn that's some impressive progress! Always hardcore on the diet, whether it's cutting or bulking, good shit. Lookin swole as a muthafukka in those pics, ripped abs at 220, don't even worry about fat gain cause nobody can see it!
 
Just did probably one of the most intense leg workouts of my life today and PRd 405x5 deadlift easy and nailed a 315 lb box squat after 3 working sets of squats

Slammed a 650 calorie weight gainer shake with 85g carbs, a protein shake, an apple, a banana, 3 tbsp of honey, a half cup of oats and 2 cups of egg whites afterwards

Probably well over 500g carbs today

Weight right now is 230 so I'd guess a solid 220 raw

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Deadlifts 5 X 5 new PR 405 X 5
Squats 6 sets starting with 20 reps at 175, worked up to a new PR of 315 X 1
Overhead press 4 sets

Superset 4 sets
front squats only 155 lbs 6 to 8 reps
Leg press 4 plates 8 to 10 reps

Superset
Hack squat 8 reps 220 lbs
Lunges 8 reps each leg 80 lbs

4 sets leg extensions

3 sets of this ridiculously painful hamstring exercise my bud showed me, similar to back extensions but absolutely brutal

3 sets of glute work on the leg curl machine to work the ass
3 sets seated leg curls

4 sets dumbbell lateral raises
4 sets barbell front raises
4 sets back Flys on pec deck

3 sets of seated calf raises with a dropset

4 sled pushes with 7 45lb plates stacked on the sled.


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Several new PRs lately...

By the way, guys... You won't believe this...

This girl texted me, she had the wrong number, saying she met me at a bar and wanted to fuck.. Sent me pics and she's hot as holy shit. I thought someone was playing a prank on me...

Well guess who I saw at my gym yesterday!! Craziest thing ever. I've never met her in my life but I'll be dammed if I don't hop on that lmao

Yesterday dumbbell press 85 X 5 that's a pr


Was pissed today
Nailed a 315 lb back squat then 275 X 5
215 front squat but it was a box squat
Overhead press 135 X 2
110 lb lunges
500 lb leg presses
315 lb stuff leg deadlifts

Increasing calories over 5k as I feel I'm no longer gaining as much

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Good job on the prs buddy.. 315 backsquat was a happy moment! same with 135 ohp..
 
Nailed 3 new PRs just now but this gym session isn't very pleasant. I feel like shit. I need to turn my phone off at night because girls keep me up. Didn't get much sleep.

325 squat
225 X 3 front squat
135 X 5 overhead press

Yesterday I also made a PR of 90 X 5 flat dumbbell press.

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Its inspiring seeing how much progress you have made.. Honestly keep up the good work. Youre a freakshow in the making
 
Just got home and blended 2.5 cups of oats and make 2 cups of egg whites and 2 scoops of whey protein lol

I hate food. I have to cram it down my throat. All day. The struggle

Here's what I did

Squat 325 X 1
Squat 315 X 1
5 sets back squats 8 to 12 reps. Hit 245 X 8 and 225 X 12
5 sets of front box squats. Hit 225 X 3, then 185 lbs 6 to 8 reps
5 sets Stiff leg deadlifts around 275 lbs and then one drop set at 265 lbs. Dropped down to 225 for 6 more reps
5 sets overhead press worked up to 135 X 5
5 sets leg press started with 6 plates on each side for 8 reps. Dropset on the last set.
5 sets Seated dumbbell press 4 to 5 reps
4 sets upright barbell row worked up to 100 lbs X 8

Then some isolation lifts
4 sets of lateral raises
4 sets of reverse db Flys
4 sets of leg curls
3 sets of seated calf raises

20 mins of stair stepper hiit


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NoFatChicks91 said:
Just got home and blended 2.5 cups of oats and make 2 cups of egg whites and 2 scoops of whey protein lol

I hate food. I have to cram it down my throat. All day. The struggle

Here's what I did

Squat 325 X 1
Squat 315 X 1
5 sets back squats 8 to 12 reps. Hit 245 X 8 and 225 X 12
5 sets of front box squats. Hit 225 X 3, then 185 lbs 6 to 8 reps
5 sets Stiff leg deadlifts around 275 lbs and then one drop set at 265 lbs. Dropped down to 225 for 6 more reps
5 sets overhead press worked up to 135 X 5
5 sets leg press started with 6 plates on each side for 8 reps. Dropset on the last set.
5 sets Seated dumbbell press 4 to 5 reps
4 sets upright barbell row worked up to 100 lbs X 8

Then some isolation lifts
4 sets of lateral raises
4 sets of reverse db Flys
4 sets of leg curls
3 sets of seated calf raises

20 mins of stair stepper hiit


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Click to expand...

Sick workout man
 
6 sets Deadlift 440 lb PR, 420x3, etc...

10 sets box squats reps of 20/12/8/8/6/6/8/8/12/20 started with 185x 20

1 Rep max 145 lb overhead press PR
4 sets smith machine military press 20 reps
6 sets leg press reps of 30/20/10/10/20/30

4 sets db Arnold press 10 to 12
4 sets lunges 16 reps total 110 lb barbell
3 sets lateral Flys 20 reps
4 sets cable front raise 20 reps
4 sets back Flys 20 reps
4 sets leg curls 15 to 20

4 sets leg extensions at 70 lbs.. Do 5 helps, hold for 5 seconds, then 5 more reps.. For a total of 20 reps
3 Sets calf raises

12 rounds of incline sprints worked up to 5% incline 14 mph


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NoFatChicks91 said:
6 sets Deadlift 440 lb PR, 420x3, etc...

10 sets box squats reps of 20/12/8/8/6/6/8/8/12/20 started with 185x 20

1 Rep max 145 lb overhead press PR
4 sets smith machine military press 20 reps
6 sets leg press reps of 30/20/10/10/20/30

4 sets db Arnold press 10 to 12
4 sets lunges 16 reps total 110 lb barbell
3 sets lateral Flys 20 reps
4 sets cable front raise 20 reps
4 sets back Flys 20 reps
4 sets leg curls 15 to 20

4 sets leg extensions at 70 lbs.. Do 5 helps, hold for 5 seconds, then 5 more reps.. For a total of 20 reps
3 Sets calf raises

12 rounds of incline sprints worked up to 5% incline 14 mph


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Click to expand...

This is inspiring me :) that's an insane workout
 
Thanks boss!

Sick chest workout today

Chest
6 sets dumbbell press 2 to 5 reps.. Hit 95 X 2
8 sets incline dumbbell press 2 to 5 reps
4 sets hammer strength incline press 10 to 12 reps
4 sets hammer strength flat press 10 to 12 reps, 2 drop sets on the last set
100 Pushups

Triceps 6 to 8 reps
5 sets close grip bench press started with 145 X 6
5 sets weighted bench dips. Started with 70 lbs. Drop set on the last set
4 sets skull crushers
5 sets overhead dumbbell extension
4 sets rope extension

Abs
20 mins stair stepper hiit



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Sick leg workout today

New PR 335 lb squat

Squats 315 lbs then 335 X 1.
5 sets of squats 5 reps starting with 275
5 sets front squats 5 reps starting at 205
4 sets Stiff leg deads 10 to 12 reps
5 sets overhead press 3 to 5 reps. Worked up to 140 lbs X 3
5 sets of leg press 8 to 10 reps. Started with 7 plates on each side but could only get 4 reps. Went to 6 plates

4 sets 100 lb barbell lunges 8 reps each leg

5 sets of 5 reps seated dumbbell press
4 sets smith machine military press 20 reps
4 sets dumbbell upright row 10 to 12 reps 4 sets lying leg curls
4 sets leg extensions. On the last set, went to failure, then did 3 drop sets after failure each time

Calves
10 rounds of sprints
20 mins of hiit on stairstepper


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Hit back and bis today

Was able to barbell row 185 X 5 with tight form and nail 5 strict pullups. Weighing 225, that's pretty good for me.

Stayed in the 6 to 8 rep range on all my other lifts for back

Barbell rows 5x5
Db lawnmowers with 90s 4 sets
T bar rows 4 sets
Seated cable rows 5 sets
4 sets db shrugs supersetted with seated ez bar shrugs
4 sets lat pull down supersetted with 12 rep barbell curl... Started with 70 lbs went down to 55 lbs
4 sets preacher curls 12 reps
4 sets incline db curl 12 reps
4 sets hammer curls 12 reps
Forearms

20 min hiit

Arms are getting bigger... But still lagging behind. I go so hard on back that they are definitely fatigued when I move to biceps, so lifted very light today and went for the pump I guess


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