Announcement

Collapse
No announcement yet.

Quelly Powerbuilding til 09': Big, Lean & Powerlifting

Collapse
This is a sticky topic.
X
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • #16
    Thursday August 30th Day 107

    Intro

    Today was silly....I worked out with a 2.8lb kitchen pan, a wine bottle, my fireplace, and my CoC grippers....Ok I'll start from the beginning. Well, I got dropped off at work today by my wife, trained 5 clients and then got picked up and dropped off at home, while at work I noticed how tight my hammies were and I did some foam rolling on them between clients. Got home and called a tow truck to pick up the car and take me and my car over to the shop. While waiting for the tow truck my wife left for work...the tow truck gets here, takes me and my car to the mechanic and leaves....the mechanic says they're closing in 30 minutes and they'd start working my car first thing tomorrow morning. So....I tightened my laces on my running shoes and ran home, it took me just under 20 minutes to get home at a jog, which isnt very impressive because the place is only 2 miles from my house lol....hey I'm a weightlifter not a marathon runner lol....got home and downed some purple wraath and proceeded to do some CoC work, finished that up, opened up my kitchen cabinet grabbed my biggest pan, which weighed 2.8lbs, and proceeded to do some "empty can" rc cuff lateral raises, finished with those and hopped on the ledge in front of my fireplace and proceeded to do one legged bodyweight calf raises and reverse calf raises, then I finished up with some myofascial release using a wine bottle as my foam roller lol....got a pretty good workout too lol.

    Nutrition

    Total for all meals 256.6 g 245.4 g 51.8 g 2450.9 Cal
    Training
    Cardio, Grip, Calves, Tibialis Anterior, RC, Stretching

    Hamstring Foam Rolling

    2 mile jog in 20 minutes (over 100 degrees out today blech!)

    CoC Grippers
    Trainer x 5
    Trainer x 10
    #1 x 5
    #1 x 3
    Trainer x 6
    Trainer x 8

    Emtpy Can RC Raises with big Pan
    2.8lbs x 16
    2.8lbs x 16
    2.8lbs x 16

    1 Legged BW Calf Raises
    x 20
    x 20
    x 20

    BW Reverse Calf Raises (TA Raises)
    x 20
    x 15
    x 12

    Hamstring Wine Bottle Rolling lol

    Hamstring static stretching

    The run kicked my azz...and I actually got a crazy pump and burn doing the calves and tibialis anterior, RC work also was about the same weight I'd use to do that exercise in the gym and I definitely felt it, and my hamstrings are much less tight now.

    Misc

    who needs a car right?
    Last edited by Quelly; 08-31-2007, 12:41 AM.
    Controlled Labs Athlete

    Comment


    • #17
      Friday August 31st Day 108

      Intro

      Great day, got my car fixed for like $100, apparently it had nothing to do with my little oopsy (I drove over a parking lot curb that I forgot was in front of me...idiot) and it was just my battery needed changing. And I had a great workout, and my nutrition is very solid.

      Nutrition

      Pro 276.1 g Cho 307.0 g Fat 72.2 g 2936.0 Cal

      Training
      Push: Switched it up a little today, felt good, and I got some prs

      Incline Bench Press
      135lbs x 6 warm up
      135lbs x 5 warm up
      205lbs x 5 PR
      185lbs x 6
      185lbs x 6
      185lbs x 5

      Flat Dumbell Press
      120's x 4
      110's x 5
      100's x 5
      100's x 6

      Decline Bench Press
      265lbs x 3
      245lbs x 5
      235lbs x 5
      225lbs x 6

      Standing Military Press
      145lbs x 4
      135lbs x 5
      135lbs x 5
      135lbs x 5

      EZ Bar Skull Crushers
      30lbs/side x 6 not a pr but the most I've done at the end of a push workout
      30lbs/side x 5
      25lbs/side x 6
      25lbs/side x 5

      205lbs on incline is HUUGE for me....I'm gonna flip out when I hit 2 plates on that

      Misc

      gettin ripped, gettin strong
      Controlled Labs Athlete

      Comment


      • #18
        Saturday September 1st Day 109

        Intro

        Man I've dropped a lot of carb/water weight...close to 8lbs....and I'm noticeably leaner already...damn...its only been 6 days of dieting.
        Anywho, pretty good workout today, nutrition was on point too.

        Nutrition

        Pro 298.4 g Cho 294.1 g Fat 72.4 g 2958.7 Cal

        Training
        Pull: Good workout, hard and heavy, managed a pr out of this workout too

        Increased ROM Conventional Deadlifts: Used 25s to increase the ROM
        95lbs x 5
        245lbs x 6
        295lbs x 5
        345lbs x 5
        395lbs x 4
        445lbs x 1.5 could have gotten that second rep with a hitch
        245lbs x 8

        Barbell Rows
        165lbs x 6 overhand
        255lbs x 5 overhand
        255lbs x 5 overhand
        245lbs x 5 underhand
        225lbs x 8 underhand

        Chin Ups from Deadhang each rep
        BW x 8
        BW x 6
        BW x 6
        BW x 6

        Smith Shrugs
        5 plates/side x 6
        5 plates/side x 6
        5 plates/side x 6
        5 plates/side x 7

        Alternating DB Curls
        60lbs x 5 PR
        60lbs x 5 PR

        55lbs x 5
        50lbs x 5

        Good workout, those deads were HARD

        Misc

        I'm enjoying leaning out
        Last edited by Quelly; 09-02-2007, 04:22 AM.
        Controlled Labs Athlete

        Comment


        • #19
          Monday September 3rd Day 110

          Intro

          Man....frickin got my azz kicked in the gym today....chest and back....holy volume hell batman, 60-90 second rests, felt like doing 90 minutes of cardio while weight training....also I have to cover for another trainer tomorrow....first client I'm training is at 5am....fuuuuck....well I'll be in bed in like 5 minutes....not getting my last meal in because I'm hitting the hay early...not worried about it considering yesterdays "refeed"

          Nutrition

          Pro 253.2 g Cho 268.9 g Fat 54.7 g 2550.7 Cal

          Training
          Chest & Back Hypertrophy: kicked my ass!

          Flat Bench Press
          135lbs x 8
          225lbs x 10
          205lbs x 10
          185lbs x 10

          DB Rows
          120's x 15
          120's x 12
          120's x 10

          Incline DB Press
          80's x 10
          75's x 9
          70's x 10

          Hammer Strength Iso Lateral Front Lat Pulldown
          90lbs/side x 15
          90lbs/side x 12
          90lbs/side x 10

          DB Flys
          40's x 10
          40's x 10
          40's x 10

          Hammer Strength Iso Lateral Row
          135lbs/side x 15
          135lbs/side x 12
          135lbs/side x 10

          Cable Crossovers
          70lbs x 15
          70lbs x 12
          70lbs x 10

          Wide Grip Lat Pulldowns
          180lbs x 15
          180lbs x 10 fatigue!
          150lbs x 12

          Barbell Shrugs
          315lbs x 16
          315lbs x 15
          315lbs x 14

          Misc

          must.....sleep...
          Controlled Labs Athlete

          Comment


          • #20
            Tuesday September 4th Day 111

            Intro

            Well today both sucked and didn't...on the sucky side of life I had to cover a trainer out of town and ended up working from 5am-3pm....yeah....tried to get to bed last night at 10pm....fell asleep at 2am....frickin body....so basically I got three 2 hour naps today spaced apart....I expect I'll be sleeping like a baby tonight....workout was AWESOME today, nutrition was easy, had to try to eat the amount of cals I did...felt like I could have gone on forever in the gym too

            Nutrition

            292.1 g 248.9 g 55.5 g 2572.6 Cal ate lots of fruit today and felt awesome...may have to keep eating lots o' fruit I feel great! had 2 pears, an apple, a nectarine and two plums today

            Training
            Squat Day and Legs Hypertrophy

            ATG Squats...and yeah I mean all the way down...most I've ever done before with 335 was 8 reps to meet depth not atg yipee
            135lbs x 8
            205lbs x 5
            295lbs x 5
            335lbs x 5 PR
            335lbs x 5
            335lbs x 5

            225lbs x 12

            Plyos
            Tuck Jumps x 10
            Squat Jumps onto Plyo Box, box set at knee level for 8 reps, then just above knee level for 8 reps, then set at mid thigh for 3 sets of 8 reps

            Calf Raise on Leg Press
            6 Plates/side x 15
            7 Plates/side x 15
            7 Plates & 25lbs/side x 12
            7 Plates & 35lbs/side x 12
            8 plates/side x 12

            Seated Calf Raise
            3 plates & 10, 5 x 16
            3 plates & 25 x 15
            3 plates & 25 x 14
            3 plates & 25 x 12

            Weighted Hyperextensions
            70lbs x 8
            70lbs x 8
            70lbs x 8

            Bodyweight Sissy Squats
            x 12
            x 10
            x 8

            First time doing the sissy squats, loving the PR on squats, loving the plyos, and first time doing hypers with that much weight and a focus on squeezing my glutes and hammies

            Misc

            feeling very machine like lately....somebody send me back in time to kill somebody
            Controlled Labs Athlete

            Comment


            • #21
              Wednesday September 5th Day 112

              Intro

              Alrighty, good day today, got a little hungry today so upped my cals a bit, must have been glycogen depleted from legs yesterday, I think staying as low as comfortable and then adjusting to hunger is probably a good way to keep the metabolism optimal....obviously this is subjective speculation, but it just feels right....and obviously this kind of strategy is great for mini cuts or even regular summer cuts...but for contest prep this would be a great way to come in nice and comfortable at 8% bodyfat and take home the bronze lol

              Nutrition

              Pro 250.1 g Cho 329.0 g Fat 48.4 g 2709.7 Cal

              Training
              Shoulders & Arms Hypertrophy: awesome workout, strong and good endurance

              Seated DB Shoulder Press
              50's x 8 warm up
              70's x 8
              70's x 8
              60's x 10

              Barbell Curls
              65lbs x 8 warm up
              115lbs x 8
              95lbs x 10
              65lbs x 15

              Close Grip Bench Press
              135lbs x 7 warm up
              205lbs x 7 not a pr but the most I've done in a while
              185lbs x 8
              155lbs x 11

              Hammer Strength Preacher Curl
              2 plates x 14 reps PR
              2 plates + 25 x 8 PR

              2 plates x 10

              Tricep Cable Pushdown
              100lbs x 14 PR
              100lbs x 10
              90lbs x 12

              DB Lateral Raises
              37.5's x 12 PR
              37.5's x 10
              25's x 15

              DB Rear Delt Lateral Raises
              42.5's x 12
              42.5's x 10
              30's x 15

              Seated Incline DB Curls
              30's x 15
              30's x 10
              25's x 15

              Alterating DB Forward Raises
              40's x 12
              40's x 10
              30's x 15

              Seated Overhead DB Extension
              80lbs x 12
              80lbs x 10
              70lbs x 10

              Shoulders are leaning out a bit, good strength, I think I'll see a significant change in my measurements monday...fingers crossed

              Misc

              the cut continues....
              Controlled Labs Athlete

              Comment


              • #22
                Thursday September 6th Day 113

                Intro

                Great day today, awesome nutrition, feeling solid, great workout, felt good doing the sprints, I'm in great shape
                But godamnit lord help me I want to be bigger so bad...its enough to make me wanna say f it and start juicing....not really....but I have little juicer fantaises sometimes lol...anyway...I look big at 13% bodyfat...but once I start cutting and I get to the 10-12% all of a sudden the little layer of tub makes me look just athletic....But the good news is once I get to single digits I look big again...but only with my shirt off or a tight tank....I want to look big all the time no matter what my bf% is or what I'm wearing....end rant

                Nutrition

                271.4 g 245.2 g 61.2 g 2550.5 Cal

                Training
                Sprints, RC work, Calves, Tibialis Anterior, Abs, CoC Trainers: drove to the college track did my sprints and then drove to 24 hour, felt great

                400m brisk jog/slow run
                High Knees, Butt kickers, Hurdler Kicks dynamic warm up
                6 100m sprint and walk backs
                400m brisk jog/slow run
                High Knees, Butt kickers, Hurdler Kicks
                Static Stretching

                Standing Calf Machine
                240lbs x 15 DROP 195lbs x 10 DROP 135lbs x 6 DROP 90lbs x 8 DROP 30lbs x 6
                255lbs x 10 DROP 195lbs x 8 DROP 135lbs x 6 DROP 75lbs x 7 DROP 30lbs x 5
                240lbs x 8 DROP 180lbs x 6 DROP 105lbs x 7 DROP 60lbs x 6

                Tibialis Anterior Raises w/DB
                110lbs x 16 PR
                110lbs x 12
                110lbs x 12

                Nautilus Ab Crunch
                140lbs x 10 PR
                140lbs x 8
                140lbs x 8

                Cable RC Circuit & DB Empty Can Raises
                External cross body, Internal cross body, External upward, Internal Downward, Empty Can Lateral Raies 2 sets of circuit

                CoC Trainers
                Trainer x 15 each hand
                # 1 x 6 each hand (left hand not full close on last rep)
                # 1 x 5 each hand (left hand not full close on last 2)
                # 1 x 5 each hand (left hand not full close on last 2)
                Trainer x 15 each hand

                Feeling very athletic and explosive lately....woopdee****indoo...I just wanna be huge lol

                Misc

                my waist better be down at least an inch come monday
                Controlled Labs Athlete

                Comment


                • #23
                  Friday September 7th Day 114

                  Intro

                  This cut is progressing very nicely, starting to my v taper back lol, nutrition very on point, I'm loving eating lots of fruit, I feel fantastic, and my workout was very very solid, muscular endurance is up a lot

                  Nutrition

                  Pro 293.8 g Cho 235.4 g Fat 52.9 g 2525.1 Cal

                  Training
                  Upper Body Push: Excellent Workout, no prs, but I matched a bunch of prs and kept my endurance up despite pushing so hard

                  Incline DB Press
                  60's x 8
                  100's x 6
                  95's x 6
                  95's x 5
                  90's x 6

                  Decline Bench Press
                  265lbs x 5
                  245lbs x 6
                  245lbs x 5
                  225lbs x 7

                  Seated Military Press
                  135lbs x 6
                  135lbs x 6
                  135lbs x 6
                  135lbs x 7...huh...weird lol

                  Bench Press
                  225lbs x 5
                  225lbs x 5
                  225lbs x 5
                  225lbs x 5 spot on last
                  205lbs x 6

                  EZ Bar Skull Crushers...just found out the ez bar at my gym weighs 30lbs! Sweet my weight isnt down as much as I thought
                  35's/side x 5
                  30lbs/side x 6
                  30lbs/side x 5
                  25lbs/side x 7

                  Misc

                  feeling great, looking good, strength staying solid, endurance going up, can't complain
                  Controlled Labs Athlete

                  Comment


                  • #24
                    Saturday September 8th Day 115

                    Intro

                    Fantastic day that finished crappily...had my cheat day today, went out to italian with my wife had some chicken pomodoro linguine and got some dessert, then went over and hung out with my cousin and her boyfriend and had a leftover porkcop and some mashed potatoes and some brie and sourdough bread, also had some fruit, and couple chicken breasts and like a cup and a half of lowfat ice cream earlier in the day, sounds like a crazy eating day but non of the servings were gigantic, but I was definitely in a surplus, all in all great day....then I get in my car to go to the gym...the bitch won't start again...grrr....barb dropped me off at the gym she was very understanding....but goddamnit, I had to cancel my client and take it back to the shop!

                    Nutrition

                    cheat day

                    Training
                    Upper Body Pull: Good workout, been trying some new techniques based on this article I read http://www.t-nation.com/readArticle.do?id=1710469 so I lowered my weights a bit on some exercises today and focused on doing them properly and not cheating at all today.

                    Stiff Leg Deadlifts
                    135lbs x 8
                    225lbs x 6
                    275lbs x 5
                    315lbs x 5
                    335lbs x 5
                    355lbs x 5 PR

                    Seated Rows, leaned towards as opposed to away on these, liked it
                    150lbs x 8
                    180lbs x 6
                    195lbs x 6
                    210lbs x 5
                    225lbs x 5
                    225lbs x 5

                    Bent Over Rows, parallel to ground kept my arms slightly bent, wider grip
                    225lbs x 5 little cheaty
                    185lbs x 6
                    185lbs x 6
                    185lbs x 6

                    Clean Pulls really working on triple extension
                    225lbs x 8
                    275lbs x 8
                    275lbs x 8

                    Snatch crappy form
                    135lbs x 1
                    135lbs x 1
                    135lbs x 1

                    Standing High Cable Rows
                    110lbs x 8
                    150lbs x 6
                    150lbs x 6

                    good workout, I tried to have fun with it today, take my mind off of my car....sigh...after I hit that PR on SLDL I just tried to relax and enjoy the rest of the workout

                    Misc

                    ****ing car
                    Controlled Labs Athlete

                    Comment


                    • #25
                      Sunday September 9th Day 116

                      Intro

                      Well today pissed me off...mechanic is closed on sunday, so I couldnt get to the track to sprint or the gym to do calves and abs and shyt....so I just went on a 30 minute run in my neighborhood...ah well

                      Nutrition

                      P 271.6 g C 224.8 g F 55.5 g 2436.8 Cal

                      Training

                      3.1 Miles in 28 minutes, 2 minute walk cool down

                      Misc

                      looking forward to getting my car fixed
                      Controlled Labs Athlete

                      Comment


                      • #26
                        Monday September 10th Day 117

                        Intro

                        I had to work the whole friggin day today, trained like 10 clients today, food was ok, but only had access to work food so my protein intake was a little lower than normal, and carbs a little higher, but still hit my macros, hit the gym real hard tonight....man I was pissed tonight....after losing 5lbs in a little over 2 weeks I've lost .25 inches off my waist...I'm supposedly somewhere between 13-15% bodyfat...but with a 36.75 inch waist...either I'm fatter than I think or I need to cut out my overly large obliques.

                        Nutrition

                        P 246.7 g C 293.6 g F 41.2 g 2504.0 Cal

                        Training
                        Chest & Back Hypertrophy: very short rest times 45-90 secs

                        Flat DB Press
                        70's x 8
                        100's x 12 spot on last PR
                        100's x 8 spot on last
                        90's x 11 spot on last

                        Bent Over Barbell Row strict form
                        225lbs x 12
                        205lbs x 12
                        185lbs x 12

                        Incline DB Press
                        75's x 11
                        70's x 10
                        65's x 10

                        Close Grip Seated Cable Rows
                        180lbs x 12
                        165lbs x 11
                        150lbs x 12

                        Pec Deck
                        200lbs x 12
                        200lbs x 10
                        180lbs x 12

                        V Handle Close Grip Lat Pull Down
                        180lbs x 12
                        165lbs x 11
                        150lbs x 12

                        Hammer Strength Decline Press
                        90lbs/side x 12
                        115lb/side x 10

                        Assisted Wide Grip Chins
                        BW -45lbs x 10
                        BW -60lbs x 10

                        DB Shrugs
                        120's x 16
                        120's x 15
                        120's x 15

                        Good workout, strength is doing great on this cut

                        Misc

                        I'm seriously contemplating removing all forms of deads and squats and all ab, lower back, and oblique work from my training if I can't get my waist to 34 inches at 10% bodyfat....if I can't do that, goodbye powerlifting, I'm sick of being a fridge.
                        Controlled Labs Athlete

                        Comment


                        • #27
                          Tuesday September 11th Day 118

                          Intro

                          Car will be fixed by thursday...something is draining the battery, just gotta figure out what, at least I don't have to worry about it anymore, now I know its gonna get fixed...looking leaner, my shape is coming back, my legs are looking lean, got my calf split back, I figured if everything goes according to plan I'll be 207-210 @ 9-11% bodyfat, which will be a great place to bulk from. Hit legs up today, it was a good session....but all I could think about was how I need to get my upper body up to match my wheels.

                          Nutrition

                          273.1 g 246.0 g 58.7 g 2548.6 Cal

                          Training
                          Squat Day & Legs Hypertrophy

                          Box Squats Box just below parallel
                          135lbs x 8
                          205lbs x 6
                          275lbs x 5
                          315lbs x 5
                          335lbs x 5 PR
                          335lbs x 3 doh! bottomed out on 4th, scared barb lol
                          315lbs x 4

                          Standing Calf Raise Machine very short rest times
                          255lbs x 16 PR
                          255lbs x 12
                          190lbs x 16

                          Seated Calf Raises
                          3 plates + 25 x 20
                          3 plates + 10 x 18
                          3 plates x 18

                          Anterior Tibialis Raises
                          110lbs x 16
                          110lbs x 12
                          110lbs x 12

                          BW Sissy Squat
                          1 legged x 8/leg
                          Both legged x 12
                          Both legged x 12

                          Lying Hamstring Curl
                          130lbs x 12
                          150lbs x 10
                          130lbs x 10

                          Adducter/Abducter Superset
                          190lbs x 8/190lbs x 8 PR
                          190lbs x 8/190lbs x 8 PR


                          excellent workout, really focused on a slow negative on the curls and sissies, and the box squats and calves are getting stronger along with the inner/outer thigh, hopefully the adducter/abducter work will result in more stable squats.

                          Misc

                          looking forward to getting to a legit 10%ish bodyfat, taking my measurements, and then having something to compare to each time I recut to 10%
                          Controlled Labs Athlete

                          Comment


                          • #28
                            Wednesday September 12th Day 119

                            Intro

                            Man I'm impatient...I want to be big now, and ripped now....I'm really trying to stop looking in the mirror everyday and really focus on improving each workout and solidifying my nutrition....the whole waist thing has been plagueing my mind, but in reality I think I just packed on more fat than I should have during my last bulk...apparently 3800kcals is a little too much, I'm gonna try 3500 slow and steady and keep the cardio in and keep taking weekly measurements, see what happens....sigh...ok....I'm good

                            Nutrition

                            283.5 g 250.9 g 50.2 g 2548.3 Cal

                            Training
                            Shoulders & Arms Hypertrophy

                            Standing Military Press
                            95lbs x 8
                            135lbs x 10 not a pr but equal to my best
                            115lbs x 12
                            95lbs x 12

                            Barbell Curls
                            65lbs x 8
                            115lbs x 10 not a pr but equal to my best
                            95lbs x 10
                            65lbs x 13

                            Seated Overhead DB Extension
                            65lbs x 8
                            90lbs x 10 PR
                            80lbs x 10
                            70lbs x 10

                            Lateral Raises
                            27.5lbs x 8
                            35lbs x 12 not a pr but equal to my best
                            30lbs x 12
                            27.5lbs x 12

                            Seated Alternating DB Curls
                            40's x 10
                            40's x 8
                            30's x 10

                            EZ Bar Skull Crushers
                            25lbs/side x 10
                            25lbs/side x 10
                            25lbs/side x 10 spot on last couple

                            Alternating DB Forward Raises
                            40's x 12
                            35's x 12
                            30's x 12

                            Cable Tricep Pushdowns
                            100lbs x 10
                            90lbs x 10
                            80lbs x 10

                            Cable Rope Hammer Curls
                            110lbs x 15
                            120lbs x 12
                            110lbs x 12

                            Rear Delt Deck
                            180lbs x 10
                            160lbs x 9
                            140lbs x 10

                            very good workout, rest time was like 45-90 seconds once again, focused on slowing down my negative and doing strict reps, good shit

                            Misc

                            2lbs a week baby, fat is coming off.
                            Controlled Labs Athlete

                            Comment


                            • #29
                              Thursday September 13th Day 120

                              Intro

                              Pretty good day today, got the car all straightened out and we had a kettlebell mini clinic at work today, and we'll be having another soon Pretty awesome stuff, and it looks like our owner is going to buy kettlebells for the studio....I may end up having a kettlebell day thrown into my workout mix
                              Good workout today and very solid nutrition besides that, went to the track did my sprints then hit up the gym for some core work, calves and rc work, and since reading a few studies that show that spot reduction may actually work in small amounts with high rep work due to the closest fat stores getting mobilized to fuel the contracting muscle...I decided to try high rep core work every other core workout....if it works well goodie, if not....oh no I have better muscular endurance.

                              Nutrition

                              266.3 g 282.4 g 45.2 g 2546.2 Cal

                              Training
                              HIIT Cardio, Calves, Core, RC Work, CoC

                              400 meter light run warm up
                              butt kickers, high knees, hurdler kicks for 10m x 2
                              7 100m sprint and walk backs
                              butt kickers, high knees, hurdler kicks for 10m

                              Standing Calf Raises 45 sec rest
                              180lbs x 20
                              195lbs x 15
                              210lbs x 12

                              Hyperextensions 45 sec rest
                              BW x 20
                              BW x 15
                              BW x 15

                              Decline Sit Ups 45 sec rest
                              BW x 20
                              BW x 15
                              BW x 15

                              RC Circuit:
                              45lbs x 12 Downard Internal, 30lbs x 10 Upward External, 40lbs x 12 Lateral Internal, 35lbs x 12 Lateral External, Empty Can DB Laterals 15's x 12

                              CoC...man this makes my tendon in my left pinkie pop and crack and hurt like hell
                              Trainer x 8 both hands
                              # 1 x 8 both hands
                              # 1 x 8 spot on last 1 on right, last 3 on left
                              # 1 x 8 spot on last 1 on right, last 3 on left
                              Trainer x 25 spot on last one on left

                              I cant wait to have a sub 36 inch waist...sigh

                              Misc

                              1000kcal deficit chuggin along
                              Controlled Labs Athlete

                              Comment


                              • #30
                                Friday September 14th Day 122

                                Intro

                                Good day today, trained 3 clients today, all men, what a weird day lol, no it was cool it was nice to actually use the dumbells heavier than the 30's today with my clients. Anyway, put down about 1000kcals today in my first 2 meals and then I remembered that my mom was taking us out to eat today, so I made today my cheat/free/refeed day, we went out to chinese, probably had about 800-1000kcals of food there, and then we went and grabbed some cake/pie slices from this specialty dessert shop lol...not my idea, but hey without the big azz slice of mint chocolate cheesecake I wouldn't have been even at maintenance cals by my calculations....and the cheesecake....lol....probably a good 800-1000kcals by itself lol....then I had some purple wraath and some turkey post workout...I'm guessing I was barely over maintenance, and that's only if my metabolism has slowed a bit....lol, workout was ok, barb went out tonight with some friends for her work having a going away party so I didnt feel confident going for any prs tonight w/o a spotter, but a good workout nontheless.

                                Nutrition

                                cheaty, free refeedification

                                Training
                                Upper Body Push

                                Flat DB Press
                                80's x 8
                                120's x 5
                                115's x 5
                                110's x 5
                                105's x 6
                                105's x 5

                                Incline Bench
                                135lbs x 8
                                185lbs x 5
                                185lbs x 5
                                185lbs x 5
                                175lbs x 5
                                155lbs x 6

                                Decline Bench
                                245lbs x 5
                                225lbs x 5
                                225lbs x 5
                                225lbs x 5
                                225lbs x 4.5 just high enough to rack it lol

                                DB Shoulder Press
                                45's x 5
                                80's x 2.5 lol hey can't blame a guy for trying, could have got it if I started with shoulder press
                                70's x 5
                                70's x 5
                                70's x 5
                                70's x 5

                                Close Grip Bench Press
                                185lbs x 5
                                185lbs x 5
                                185lbs x 5
                                185lbs x 4.5 got it just high enough to rack it
                                155lbs x 6.5 same deal lol

                                solid workout, strength is maintaining....at this rate I won't be putting up any major prs at the Pling meet, well except with squat, my legs grow no matter wtf I do lol, but hey bodybuilding comes first, at least I'll look like a bad azz in a lifting suit at 10% bodyfat lol

                                Misc

                                Cheescake and chinese and still losing 2lbs a week beotch
                                Controlled Labs Athlete

                                Comment

                                Working...
                                X