I'm on it...
Built,
I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey.
Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change?
Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125
Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day
Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day
Routine: Day 1 – Chest / Tri / Cardio
Flat bench – 5x5 @ 225lbs
Incline dumbbell – 3x10 @ 50lbs dumbbells
Flys – 3x10 @ 20lbs dumbbells
Weighted dips – 3x10 (or failure) with 25lb weight
Scull crushers – 3x10 (or failure) @ 55lbs
Push downs – 3x10
25 minutes on the treadmill @ 6mph
Day 2 - Lats / Bicep
3 sets of pull ups till failure
4x10 – lat pull down
4x10 – close grip lat pulls
4x10 – seated rows with V bar
5x5 – barbell curls @ 75lbs
3x10 – hammer curls @ 25lbs dumbbells
3x10 – dumbbell curls @ 25lbs
Day 3 – Legs / abs / Cardio
5x5 – squats @ 115lbs
3 sets of calf raises till failure
3 sets of roman chair till failure
25 minutes on the treadmill @ 6mph
Day 4 – Shoulders / traps
Standing military press – 5x5 @ 75lbs
Side raises – 3x10 @ 20lbs
Front raises – 3x10 @ 25lbs
Rear raises – 3x10 @ 25lbs
Shrugs – 3x10 @ 185lbs
Day 5 – Off / Cardio
25 minutes on the treadmill @ 6mph


I'm on it...
One thing I forgot to say. I'm up at 4AM to start training and running. I don't know if that will play a role here or not, but with 2 little ones in the house, I had to make the time somewhere.
Thanks.


Curios about your ab work. Why to failure?
I can only manage to do 3 sets of about 20 reps![]()


I don't go higher than 8 reps for abs. I do 3x8 weighted crunches once a week.
I like how that sounds!


... lying on a bosu ball, with a 75 lb dumbbell on my chest...
Still like the sound of it?![]()
Um...I don't know. Never tried those, especially with 75lbs on my chest![]()


Start a little lighter than 75...
This is a pic that I took in Jan.
Does your PM link not work PGH?![]()
"Years of hard work for only a single moment of perfection is a worthy trade." - Myself
As far as I know it works. What happens when you try to send one?
I just tested it. It's working.


You're leaner than 15%.
That pic is flexed as I could get though. I pinched at 15%, but I have a feeling its a little higher than that, but could be wrong.


I really don't think so. My gut says 12% might be closer to it, but we can say 15% for now.
o shit if thats 12% then i rly ned to configure my diet lol.
Just wanted to post an updated pic for bf% estimate.
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