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  • #31
    Saturday September 15th Day 123

    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

    290.7 g 262.8 g 47.3 g 2579.8 Cal

    Training
    Upper Body Pull

    Deadlifts
    135lbs x 6 sumo
    225lbs x 5 sumo
    315lbs x 5 sumo wow hamstrings really tight...
    405lbs x 5 conventional, felt a lot better than sumo PR
    405lbs x 3 tried sumo again, and the hammies just felt too tight
    405lbs x 3 conventional
    405lbs x 3 conventional
    405lbs x 3 conventional

    Cable Rows
    225lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 6
    210lbs x 6

    Hammer Grip Lat Pulldown
    255lbs x 5
    240lbs x 5
    240lbs x 5
    240lbs x 5
    240lbs x 5

    Smith Machine Shrugs
    5 plates + 5/side x 5
    5 plates/side x 5 felt a weird roll/pop in my left trap, and then it got warm...scary....didnt hurt though, so I stopped and felt it out
    1 plate/side x 10....noticed from this that the smith machine has uneven weight distribution...no wonder...no more smith

    DB Shrugs
    100's x 8 just kinda checkin out my trap, could still feel it...like I said no pain, but I decided to lay off it

    Barbell Curls Strict
    115lbs x 5
    115lbs x 5
    115lbs x 5
    115lbs x 5
    115lbs x 5

    Feel really good about the 405 x 5 on deads thats a great pr...but, I feel like my strength is plateuing lately...

    Misc

    I cant wait to get to 10% bodyfat "Clearing my canvas" if you will to paint my masterpiece...its gonna be great
    Controlled Labs Athlete

    Comment


    • #32
      Sunday September 16th Day 124

      Intro

      Woke up this morning and drove over to a clients house and worked her and her son out, did a 15 minute fast walk with them and then we hit the weights.
      Went shopping for food today, baggers are getting pretty used to what I get, 7 bags of broccoli, 7 apples, 4 cottage cheeses, 4-6 things of turkey, bag of walnuts, almond butter, Fish oils, brown rice, nonfat milk....but today I switched it up on them and also got some borage oil, cla and some bannanas...tricky tricky lol!

      Nutrition

      282.1 g 217.8 g 67.8 g 2542.6 Cal

      Training
      Cardio
      15 minute fast paced walk with client in the AM

      45 minutes on the treadmill speed 4.0, Incilne 3.5, HR 130-135.

      Misc

      looking forward to hitting the weights tomorrow
      Controlled Labs Athlete

      Comment


      • #33
        Monday September 17th Day 125

        Intro

        Decently good day today....good news is I'm steadily losing 1.5-2lbs a week, my once a week cheat meal, 2x a week cardio and 5x a week lifting with 2500cals a day is working like a charm....bad news is I'm losing inches everywhere except my waist, its all fat, in fact I even gained a little on my thigh and arm...but damn it I want to lose some inches off my waist lol....well now that I'm approaching sub 15% bodyfat that should start happening, I'm using CLA, GLA, and Sesamin now along with Red Acid gen 2. Hope progress stays steady and strength keeps slowly climbing, good workout today and nutrition was solid.

        Nutrition

        282.3 g 251.6 g 53.4 g 2550.1 Cal

        Training
        Chest and Back Hypertrophy: 60 secs rest on all sets, and no spotter today, so I was actually quite pleased with this workout

        Bench Press
        135lbs x 10
        155lbs x 8
        225lbs x 10
        205lbs x 8
        185lbs x 8

        Barbell Rows
        135lbs x 10
        155lbs x 8
        225lbs x 12
        205lbs x 12
        185lbs x 12

        Incline DB Press
        80's x 12 might be a pr
        70's x 10
        60's x 10

        Wide Grip Pull Ups
        BW x 12
        BW x 10
        BW x 8

        Incline Flys: ROM decreased slightly with each set
        45's x 10
        45's x 10
        45's x 10

        Hammer Strength Row Close Grip
        2 plates + 25/side x 12
        2 plates + 35/side x 12
        3 plates/side x 10

        Cable Crossovers
        80lbs x 10
        70lbs x 10
        60lbs x 10

        Close Grip V Bar Lat Pull Downs
        180lbs x 12
        180lbs x 10
        165lbs x 10

        Barbell Shrugs: Took these easy in case that twinge acted up from sat's workout
        315lbs x 12 hook grip
        315lbs x 12 hook grip wow thumbs started killing me
        315lbs x 12 mixed grip
        315lbs x 12 switch mixed grip

        very intense workout, short rest times and explosive positive, controlled negatives, felt good

        Misc

        Can't wait til Friday push with Father Flex and Spawn Fthr Flex
        Controlled Labs Athlete

        Comment


        • #34
          Tuesday September 18th Day 126

          Intro

          Nutrition was solid and training was...ok...I went for a PR on squats and it didn't happen...but I think I can get it, I just psyched myself out....good news is I got a huge pr on lunges Besides that good day, did some cardio today too. Nutrition getting more easy and easy, just habit now.

          Nutrition

          282.3 g 251.6 g 55.4 g 2568.1 Cal

          Training
          Squats and Legs Hypertrophy: 1 min rest on everything except squats

          Meet Depth Squats
          135lbs x 10
          225lbs x 6
          315lbs x 3
          365lbs x 1
          385lbs x 1
          405lbs x 1
          415lbs x FAIL got stuck at the bottom

          Bottom Up Squats: Tried these out considering where I got stuck
          225lbs x 8

          Alternating Barbell Lunges
          135lbs x 10/leg
          185lbs x 10/leg
          205lbs x 10/leg
          225lbs x 10/leg PR previous best was 225 x 5

          Standing Calf Raises
          225lbs x 20 REPS PR
          225lbs x 15
          210lbs x 12

          Leg Press
          5 plates/side x 8 was figuring out foot position
          5 plates/side x 10
          5 plates/side x 10

          Seated Calf Raises
          3 plates x 20
          3 plates x 18
          3 plates x 16

          Seated Leg Curl
          150lbs x 10
          170lbs x 10
          170lbs x 10

          10 minutes on the StairMaster, HR was pretty damn high, had it on level 6-8, wow this soaked me and lit up my legs.

          Misc

          Well at least I'll be squating over 400 at the meet...barely lol.
          Controlled Labs Athlete

          Comment


          • #35
            Wednesday September 19th Day 127

            Intro

            Good day today, looking leaner bit by bit, workouts are still high energy, and strength is sloowly creepin up, hit up the shoulders and arms today, trained a few clients, watched blades of glory....good day

            Nutrition

            286.7 g 228.1 g 61.3 g 2523.7 Cal

            Training
            Shoulders & Arms Hypertrophy

            Seated DB Shoulder Press
            50's x 8
            80's x 8 PR
            70's x 9
            60's x 9

            EZ Bar Curls
            40lbs/side x 10
            35lbs/side x 10
            30lbs/side x 10
            25lbs/side x 12

            EZ Bar Skull Crushers
            25lbs/side x 12
            25lbs/side x 10
            25lbs/side x 8

            One Armed DB Lateral Raises
            30lbs x 15
            30lbs x 12
            30lbs x 10

            Double Bicep Cable Curls
            70lbs x 12 PR
            70lbs x 10
            60lbs x 10
            50lbs x 12

            One Armed Cable Tricep Pushdown
            80lbs x 10
            70lbs x 10
            60lbs x 10
            50lbs x 10

            Rear Delt Cables SUPERSET Double Arm DB Curls
            50lbs/side x 10 35's x 12
            50lbs/side x 10 35's x 12
            40lbs/side x 12 30's x 10

            Seated Double Arm Overhead Cable Tricep Extension
            120lbs x 10
            110lbs x 10
            100lbs x 10
            90lbs x 10

            Seated DB Arnold Press
            60's x 6 wow triceps were toast
            50's x 8
            40's x 10

            Pretty happy with this workout, gotta couple of big prs, really happy about the db shoulder press

            Misc

            I cant wait to get back to bulking so the strength gains get more pronounced
            Controlled Labs Athlete

            Comment


            • #36
              Thursday September 20th Day 128

              Intro

              Crappy sleep today, fought off some little bug and that was fine...but my wisdom tooth started aching...pretty common for me whenever I get sick, my immune system gets distracted and I get a minor infection in my one wisdom tooth that is partially sticking out....so I decided I'm getting the bitch taken out...probably in a week or so.
              Had our second of three kettle bell clinics at work today, a lot of fun, and we got our club's kettlebells in today, and me and a few trainers did a full 30 minute kettlebell workout today after the clinic...this was a lot of fun...high intensity and really good for the shoulders, lower back, forearms, and hammies and butt a bit....so yeah no sprints and RC and grip work today kettlebells did me in!

              Nutrition

              235.3 g 255.0 g 72.4 g 2601.0 Cal

              Training
              Kettlebell Conditioning: No rest, used a 16kg (35lbs) kettlebell for all exercises

              Swings x 10 each arm
              Snatches x 10 each arm
              Clean & Press x 10 each arm
              1 legged deadlifts x 10 each side
              Windmills x 10 each side
              Turkish Get Ups x 3 each side HOLY CRAP THATS HARD!
              Figure 8's x 10 both directions
              Figure 8's to shoulder x 10 both directions
              Halos x 10 each side these are awesome
              Ribbons x 10 each side these are too
              Side to Side Lunges x 10
              Lunge to Clean Lunge to Press x 10 each side HARD!

              SOAKED AND HEART WAS POUNDING! Awesome session

              Misc

              Tomorrow I'm pushing with the boys! Quelly, Father Flex, Spwn Father Flex PUSHING WEIGHT BABY!
              Last edited by Quelly; 09-21-2007, 02:31 AM.
              Controlled Labs Athlete

              Comment


              • #37
                Friday September 21st Day 129

                Intro

                Frickin great day today....trained a client then packed up my stuff and drove out to the bay area to train with Alberto and Levi (Father Flex and Spwn Father Flex) my main two bodybuilding homies....I'm the Frank Zane to their Arnold and Franco lol...meaning they are bigger than me lol. Had an awesome push session, except I pulled a muscle in my neck...but I'm ok Also played an azz ton of halo...and I found out that Levi is a frickin world class player and he smacked me down worse than I have ever been smacked down in halo....lol...anyway, lots of pics to come once the boys get their log updates up, I'll steal pics and links and vids

                Nutrition

                Refeed/Cheat day, I ate very clean until post workout, we went to chilis and I had tilapia and steak with loaded mash potatoes and veggies....probabably still wasnt even at maintenance so I ordered the Paradise Pie lol...big scoop o vanilla on top of a warm carmael chocolate chip cookie brownie doused in hot fudge and caramel...good times

                Training
                Push...although it was more of a shoulder, chest, and tris workout.

                Seated Military Press SUPERSET Upright Rows
                135lbs x 10 55lbs x 12
                135lbs x 10 55lbs x 12
                155lbs x 7 55lbs x 12
                185lbs x 3 55lbs x 12 spot on last press

                Seated DB Shoulder Press SUPERSET Lateral Raises
                70's x 8 35's x 12
                80's x 5 40's x 10
                85's x 3 45's x 8 spot on last press

                Suppinated BB Forward Raise SUPERSET Seated Rear Delt Flys
                40lbs x 12 35's x 15
                50lbs x 12 45's x 12
                60lbs x 12 45's x 10 Tore something in my neck

                Incline Barbell Press SUPERSET DB Flys
                135lbs x 8 25's x 12
                185lbs x 5 30's x 12
                205lbs x 3 45's x 10

                Flat Barbell Press
                225lbs x 6
                245lbs x 6
                275lbs x 3 spot on last

                Close Grip Bench Press competition...they did a race to 50 reps w/225 in 4 sets lol...I was just trying to do it lol
                225lbs x 6
                225lbs x 6
                225lbs x 6
                225lbs x 6.5 almost go 7 lol

                Bodyweight Dips competition: as many as you can do in 2 sets, lol I made them lock out on these
                BW x 24
                BW x 17
                Alberto beat me by one rep, I tied AJ and Levi kicked all our asses lol

                And then...it was the offseason posedown...it was sloppy and nasty baby!

                then it was halo 2 baby...my neck tear isn't terrible...but its the worst injury I've had in a while....I actually took ibuprofen....which I never do because anti inflammitories degrade protein synthesis...but I could not sleep last night with my neck and my wisdom tooth screaming....so I said f it and knocked one back and slept in late....I think today (sat) I'll be doing cardio because my neck/trap won't be letting me do a pull day today

                Misc

                Awesome day
                Controlled Labs Athlete

                Comment


                • #38
                  Sunday September 23rd Day 131

                  Intro

                  Had to pop another ibuprofen to sleep through the pain of my tooth ache last night...sucky...and catabolic But getting 0 hours of sleep would probably be a less favorable alternative....on the good side of things my neck is healing quickly, was able to get through a good pulling session today and only had to be careful with my form and avoid really heavy shrugging....so it was good. Food is on point and I'm looking leaner and my "bber shape" is returning...and...I have traps! That is a first, probably had em for a while now but I looked at them today and went...hey! Neat.

                  Nutrition

                  270.0 g 240.0 g 60.0 g 2580.0 Cal

                  Training
                  Pull

                  Rack Pulls 3 inches below knee, deload each rep
                  225lbs x 6
                  315lbs x 6
                  405lbs x 5
                  405lbs x 5
                  405lbs x 5
                  315lbs x 6

                  Hammer Strength Seated Iso Row
                  2 plates/side x 10
                  3 plates/side x 10
                  3 plates +10/side x 8
                  3 plates +10/side x 8
                  3 plates +10/side x 8
                  3 plates/side x 10

                  Hammer Grip Pull Ups to chest
                  BW x 6
                  BW x 6
                  BW x 6
                  BW x 6

                  DB Shrugs nice and slow and controlled
                  80's x 12
                  100's x 12
                  110's x 12
                  120's x 12

                  Cable Curls
                  120lbs x 10
                  140lbs x 10
                  150lbs x 10
                  150lbs x 10

                  rack pulls felt great, actually felt them in my lats lol, did an overhand grip with straps, might have to keep doing that...

                  Misc

                  just over 4 weeks of cutting left then its the lean growth phase that is going to solidify my physique as that of a bodybuilder....positive thoughts, extensive planning, half a pound a week, perfect training, nutrition, recovery, and supplementation.....hopefully 3 months of bulking with minimal fat gain and the goal of having 190lbs of lean body mass on my frame...then you get to see pics
                  Controlled Labs Athlete

                  Comment


                  • #39
                    Monday September 24th Day 132

                    Intro

                    Well I guess the bug has fully left my system because my tooth ache is almost gone...neck is healing, and I'm feeling good...had a great chest and tris workout today...did a USP labs comp to see how many reps I could get with 185....dissapointed I only got 18...ah well...then I focused on hitting up one higher rep set and 1-3 sets in my 80-90 1rm max range...I need to get stronger.

                    Nutrition

                    289.5 g 239.1 g 53.4 g 2537.2 Cal

                    Training
                    Chest and Tris

                    Flat Bench
                    135lbs x 10
                    185lbs x 18
                    245lbs x 5
                    275lbs x 2
                    275lbs x 2

                    Incline DB Press
                    50's x 10
                    70's x 12
                    90's x 5
                    100's x 3
                    100's x 3

                    Close Grip Bench Press SUPERSET DB Flys
                    135lbs x 10
                    155lbs x 12/40's x 10
                    185lbs x 7/40's x 8
                    225lbs x 3/40's x 7

                    Bodyweight Dips
                    x 18
                    x 15
                    x 12

                    Overhead Cable Tricep Extension (Tractor pulls for squizzzer)
                    140lbs x 15
                    160lbs x 10
                    160lbs x 10

                    Felt pretty good lifting heavy....squizzzer pointed out to me that I hadnt done anything heavier than 225 on bench in a month and that I need to focus more on the 80%-90% of 1rm max if I want to get my bench up....I don't know what I've been doing....I've got a damn meet at the end of next month lol!

                    Misc

                    looking forward to the future and enjoying the present these days, getting leaner getting stronger, and planning the first of many successful lean bulks
                    Controlled Labs Athlete

                    Comment


                    • #40
                      Tuesday September 25th Day 133

                      Intro

                      Tooth ache is totally gone so that's cool, and I got in another back workout without the neck being bothered, still not doing full weight on shrugs but that's to be expected. Cut is going well, nutrition very on point, getting good mind muscle connection lately. Feeling Focused.

                      Nutrition

                      282.5 g 239.1 g 53.4 g 2509.2 Cal

                      Training
                      Back and Bis

                      Barbell Rows
                      135lbs x 12
                      185lbs x 15
                      245lbs x 8
                      275lbs x 5
                      275lbs x 5

                      Lat Pulldowns
                      120lbs x 12
                      150lbs x 15
                      180lbs x 10
                      210lbs x 7
                      225lbs x 5

                      High Cable Rows
                      120lbs x 12
                      150lbs x 15
                      180lbs x 10
                      210lbs x 8
                      225lbs x 6

                      Underhand Grip Pull Ups
                      BW x 10
                      BW x 10
                      BW x 8
                      BW x 8

                      Barbell Shrugs SUPERSET Standing Alt. DB Curls
                      225lbs x 12
                      315lbs x 12/40's x 12
                      315lbs x 12/40's x 10
                      315lbs x 12/40's x 8

                      Hammer Strength Seated Preacher Curl 1 arm at a time
                      55lbs x 8
                      45lbs x 11
                      45lbs x 9
                      45lbs x 12 decreased ROM good pump

                      good workout, had to focus a lot more on form with the neck injury got a very good mind muscle connection.

                      Misc

                      get to do shoulders and legs tomorrow....should be an azz kicking
                      Controlled Labs Athlete

                      Comment


                      • #41
                        Wednesday September 26th Day 134

                        Intro

                        Actually looking relatively lean Life is good right now, just need to continue this cut for another month and I should be ripped and ripe for bulking...Did Legs and shoulders today and a bit of cardio with the wife, she's been great lately as a spotter and workout partner, she never reads my logs so don't think I'm saying this just to get laid...but the girl is awesome I love her and she makes my life better
                        Nutrition was on point and I got a couple PRs

                        Nutrition

                        282.2 g 246.0 g 52.3 g 2532.4 Cal

                        Training

                        Shoulders and Legs

                        ATG Squats
                        Bar x 12
                        135lbs x 10
                        225bs x 6
                        275lbs x 5
                        315lbs x 5
                        340lbs x 4 PR barely grinded out that 4th scared barb lol
                        340lbs x 3

                        Seated Barbell Military Press
                        Bar x 10
                        135lbs x 10
                        155lbs x 6 PR with good rom
                        155lbs x 5
                        155lbs x 5

                        Lying Leg Curls
                        130lbs x 12
                        170lbs x 7
                        170lbs x 6
                        170lbs x 6

                        Standing Calf Raise SUPERSET Cable Rear Delt
                        195lbs x 15/40lbs x 12
                        210lbs x 12/45lbs x 10
                        225lbs x 10/45lbs x 8

                        Seated Calf Raise SUPERSET DB Lateral Raises
                        3 plates + 20lbs x 20/35's x 12
                        3 plates + 20lbs x 18/35's x 10
                        3 plates + 20lbs x 15/35's x 8

                        Cardio: Treadmill
                        15 minutes, HR 125-130, Speed 3.6-3.7, Incline 5.5

                        Good workout, pleased with the ATG squats, really getting better form, and narrowing my squats a bit on ATGs more oly style now than PL.

                        Misc

                        good workout feeling very solid
                        Controlled Labs Athlete

                        Comment


                        • #42
                          Thursday September 27th Day 136

                          Intro

                          Really excited about the very near future, got a meet at the end of oct, got a 2 month log of AX and XF, and Squizzzer is going to be my routine manager/creater for a while....I second guess myself too much and I feel like I need more structure and structured progression so I enlisted his aid in designing and tracking my workout program.
                          Nutrition on point today and hit up some Ab strength, CoC, forearm curls, and Tibialis Anterior rasies and cardio. Also taught some kettlbell stuff to the rest of trainers, had our own in house clinic on how to do KB stuff, I'm by no means an expert but I've been playing with them more than the rest of the staff so that was fun, got some work there too.

                          Nutrition

                          234.5 g 282.6 g 50.1 g 2477.4 Cal

                          Training

                          Cardio and random stuff

                          CoC
                          Trainer x 5 both hands
                          # 1 5x5 long rest between sets
                          very pleased that my left hung with my right

                          Nautilus Ab Crunch
                          80lbs x 8
                          Stack (155lbs) x 5
                          Stack (155lbs) x 5
                          Stack (155lbs) x 5
                          Stack (155lbs) x 5

                          Forearm Curls SUPERSET Rev Forearm Curls
                          10's x 10/10's x 10
                          40' x 10/20's x 10
                          40's x 8/20's x 8

                          Tibialis Anterior DB Raises
                          80lbs x 12
                          110lbs x 15
                          110lbs x 12
                          110lbs x 10

                          12 minutes on the Row Machine
                          13 minutes on the treadmill
                          8 minutes @ 8 minute mile pace, 5 minute walk cool down

                          then right after I got home Barb called me, found a dog that was hit on the side of our street, really bad...really dead, we checked the collar called the owner and it was really sad....I got a bag for them and put the dog in for them, and had to run up and down our street a couple times to do that...sucky

                          Misc

                          good day, poor dog
                          Controlled Labs Athlete

                          Comment


                          • #43
                            Friday September 28th Day 137

                            Intro

                            Very awesome day today...All I gotta say is holy Dennis Wolf batman! When they put him next to Ronnie...Ronnie looked bad....I think Dennis is seriously top 3 material...its just too bad he didn't get first call out...ANYWAYS, sampled RPM today....that plus green bulge and red acid...and holy frickin intense workout...props to squizz on his workout routine for me, excellent workout today, lower volume than I'm used to so I really focused on intensity on each set

                            Nutrition

                            263.5 g 242.9 g 51.6 g 2442.8 Cal

                            Training

                            Chest and Tris Hypertrophy

                            Incline DB Press
                            65's x 10 warm up
                            95's x 8 PR
                            85's x 9
                            75's x 10

                            Flat DB Press
                            70's x 10 warm up
                            100's x 8
                            90's x 9
                            80's x 10

                            DB Flys
                            40's x 12
                            40's x 10
                            40's x 8

                            BW Dips
                            x 14
                            x 12
                            x 11

                            EZ Bar Skull Crushers
                            25's/side x 10
                            25's/side x 8
                            25's/side x 8

                            Tricep Cable Pushdowns
                            80lbs x 10
                            70lbs x 10
                            60lbs x 12


                            excellent mind muscle connection, pleased about the pr, and tris got an awesome pump.

                            Misc

                            Ronnie is lookin bad from the waist up this year...Jay looking solid, conditioning 98% of what it was last year, waist looking smaller....Vic is looking very good...and honestly...honestly...I think Wolf should be compared to Ronnie and Vic...Dex looks good....but 3rd or 4th is the best I think his physique can do.
                            Controlled Labs Athlete

                            Comment


                            • #44
                              Saturday September 29th Day 138

                              Intro

                              Dennis wolf and victor martinez got robbed...all I have to say is just wait for the picture of Dennis Wolf next to Jay Cutler hitting a rear lat spread center stage, just the two of them to circulate the net and we'll see how bs the judging was this evening....sigh...anyway...training went ok...I'm switching over to conventional deads....and I guess 455lbs or slightly higher is my 1rm w/o a belt or chalk right now....sigh.

                              Nutrition

                              262.8 g 213.1 g 71.3 g 2527.6 Cal

                              Training

                              Deadlift Day

                              Conventional Deadlifts
                              135lbs x 5
                              225lbs x 5
                              315lbs x 3
                              365lbs x 1
                              405lbs x 1
                              455lbs x 1
                              475lbs x an inch off the ground

                              Deadlifts off 4 inch box, touch and go
                              410lbs x 2
                              410lbs x 2
                              410lbs x 2

                              Barbell Rows
                              225lbs x 6 overhand
                              235lbs x 6 overhand
                              235lbs x 6 underhand

                              Cybex Angled Leg Press, feet high and wide, full rom knees to chest
                              6 plates/side x 7
                              7 plates/side x 6
                              7 plates +25/side x 6

                              Strict Shrugs to Power Shrugs did these with a mixed grip no straps
                              225lbs x 5 warm up
                              315lbs x 5 warm up
                              365lbs x 6 shrugs then 6 power shrugs
                              385lbs x 6 shrugs then 6 power shrugs
                              405lbs x 6 shrugs then 6 power shrugs

                              I need to get my belt and see what I can get in training with it...same goes for knee wraps on squat day.

                              Misc

                              blah at the O...I hope dennis gets the O next year now that he cracked the top 5
                              Controlled Labs Athlete

                              Comment


                              • #45
                                Sunday September 30th Day 139

                                Intro

                                Good day today, woke up and went to a celtic festival in grass valley about an hour from sac, stayed until about 330pm...saw a few cool bands, had some buffalo burgers, a gyro, and some home made ice cream...also saw some caber tossing and checked out a lot of medieval arms and armor with my mom and wife good times. Headed back and I had to go to work to help out with an auction we had....clients got monopoly money based on how much cardio they have been doing and then could use it to bid on supps, free sessions, bodybugg leases etc. It was fun and I ate a crap ton of fruit veggies and protein bars and shakes that were left over.
                                Then I came home, changed, knocked out some cardio, and after I got home from that barb and I ordered pizza and chilled and watched a 3 parts of a documentary on Aushwitz, good sunday...probably ate like 1000kcals over maintenance lol.
                                But I'm looking good...probably a solid 12-13% bf right now, AX/XF is in the mail so I've probably only got 1-2 weeks of cutting left, should get me to a solid 12% before I start my lean bulk

                                Nutrition

                                cheaty refeed that was more cheaty refeedy than normal

                                Training

                                45 minutes Incline Walk on treadmill, 5 minute cool down
                                speed 3.8 Incline 6 HR 130-135

                                Misc

                                very lower back right near my hips is sore as hell from those deads off the block yesterday
                                Controlled Labs Athlete

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