Keeping me accountable

**Built** · 09-22-2009, 11:35 PM

I usually skip abs, too.

LOVED the description of the calf work. I wear high heels when this happens. I imagine this isn't an option for you...

suprfast · 09-22-2009, 11:41 PM

If high heels make my calves feel any better id do it. Now, point me in the direction for a size 13 pump 4E(yea yea, big ass feet make for hard to find shoes).

**Built** · 09-22-2009, 11:59 PM

Way to turn a suggestion to wear girl-shoes into an opportunity to brag about your shoe size!

suprfast · 09-24-2009, 11:10 PM

Workout B

5x5 Seated alternate bicep curls - 50lbs each

3x8 standing hammer curls - 50lbs each

5x5 Squats - 225lbs (working on form, please see following link post #17 (Can you critique my rack pull form please)

3x8 Standing Lunges 115lbs

3x10 SLDL 135lbs(working of form again, not weight)

Triple Threat · 09-25-2009, 11:27 AM

I skip a few days of reading this journal and what do I miss? Doing lines of protein powder, posts from drunks, reports of sexual assault and cross-dressing tips.

I've gotta get back here more often.

suprfast · 09-25-2009, 11:57 AM

Thats just what im allowed to post. You should see the good stuff

suprfast · 09-25-2009, 02:08 PM

Im shooting for 200lbs. and sitting at 212lbs right now. Does anyone know where my macros and calories should be at?

right now im about 2500 calories(90+/- fat), (200+/- carbs), (200+/- protein)

Its all pretty darn clean. Just trying to make sure im staying on par.
kris

**Built** · 09-25-2009, 04:17 PM

Are you dropping? If so, leave it alone.

suprfast · 09-25-2009, 05:48 PM

My weight tends to drop then stop for a couple weeks then it will drop again. Im guessing its me not being 100% consistent.

suprfast · 09-26-2009, 09:20 PM

Workout C

5x5 Chins - bodyweight only, but i was able to finish almost every single rep. Huge improvement over last week.

3x8 barbell pullovers - 70lbs

5x5 hang cleans - 135lbs, these make my back feel huge when im finished

3x8 arnold press - 60lbs

3x10 bent over side laterals - 40lbs

3x15 negative/decline ab crunch - 60lbs

3x20 standing calf raises - 60lbs

Today felt great. I think im going to post some progress pics tonight for my motivation. I feel better about this week.

kris

suprfast · 09-26-2009, 09:46 PM

I weighed 212 lbs today which is 1 pound heavier than my lightest last week(most likely water weight since CA never cools down) and 13 lbs down from my starting weight. It feels hard to shed lbs right now.

Pics as promised. Ill let everyone tell me how fat i am to keep me going. BTW, i just realized i have been holding out on the wheels.

Best pics i could take. Thanks.
kris

suprfast · 10-12-2009, 01:35 PM

Sorry guys, been caught up in school and i havent had the time to post. i even didnt monitor my calories via fitday and i still have an all new low of 209.5lbs.

Today was workout D Real light working on form once again. I feel real comfortable with RDL now.

5x5 RDL - 135bs
3x8 good mornings - 135lbs
3x8 front squats - 135lbs

5x5 skull crushers - 95lbs
3x8 dips - body weight

Im about one week out from adding weights to the dips which makes me really excited. The leg weights were all too light, but i wanted to make sure i was doing form right once again.

Im subtracting about 30-40 g carbs out of my diet (mostly grain, not veggies or fruit) to help with the weight loss.

Finally broke 210, its all uphill from here
kris

suprfast · 10-13-2009, 12:39 PM

Workout C and it kicked my ass

5x5 chin ups - body weight. Im going to add 5 lbs next week since i FINALLY did all 5x5 without hesitation.

3x8 Barbell Pullovers - 65lbs

5x5 Hang Cleans - 135lbs

3x8 Arnold Press - 60lb dumbbells

3x10 bent over side laterals - 40lbs

3x15 abs - 60lb

3x20 stand calf raises - 60lb backpack

I am spent. Where is my dextrose.
kris

**Built** · 10-13-2009, 03:10 PM

Nice thick wheels! You're going to develop and build that upper nicely; can't wait to see the result once you cut up.

suprfast · 10-13-2009, 06:34 PM

Thanks built. Working double time now to see results.

suprfast · 10-15-2009, 11:23 PM

Lovely day of Workout B

5x5 seated bicep curls - 50lbs(per dumbbell)

3x8 standing hammer curls - 50lbs(per dumbbell)

5x5 full squats(below parallel) - 225lbs

3x8 Lunges - 135lbs

3x8 SLDL - 135lbs(working on form, but im still slightly confused with RDL)

Question between the two.

Is RDL more of a hip hinge movement and SLDL more of a bend over from the waist movement?

Feeling really really good though about everything. I started monitoring my diet the way i should have been since day one and im under 210lbs for the first time in probably 5-6 years easy, if not closer to 8. Official weight it 208lbs which now puts me at a 17lb loss since June 5(and i wasnt honest about my diet or working out until about September)

Thanks for looking

**Built** · 10-16-2009, 01:36 AM

SLDLs and RDLs are the same movement when you do a proper SLDL. You push the barbell into your body/legs. SLDL is not STRAIGHT leg, but rather STIFF leg.

That help?

suprfast · 10-16-2009, 01:49 AM

Thanks it helps. Now i need your help yet once again Built.

Day 2 or workout B as i posted has SLDL and Day 4 or workout D has RDL. Should i be doing basically the same movement two days out of the week, or is there something else i can substitute on one of the days.
If i were to change anything at your discretion, id like to change the SLDL i have listed on Workout B with whatever helps.

I have only free weights and a rack if that helps any.

Kris

**Built** · 10-16-2009, 03:06 AM

I quite often do 8-rep RDLs on my quad-dominant workouts, after squats, and 5-rep, heavier RDLs on ham-dominant workouts.

Another option for you for either of these days is glute ham raises. If you don't have one, you can fake it with a bosu ball and the padded support for a seated leg extension machine. Just set the pin at the heaviest setting and get a friend to sit in the seat (or load up a few 45-lb friends if you don't have an actual human handy).

YouTube Video

suprfast · 10-16-2009, 09:58 AM

Thanks. I actually didnt think of doing RDLs twice, but adjusting weight for the end goal makes sense. Ill go light after squats and heavy on the ham day.

Once again, thanks built
kris

suprfast · 10-17-2009, 01:29 AM

Workout A

5x5 flat bench - 225lbs (i struggled on rep 5 of set 4 and reps 4/5 and set 5, partner assisted)

3x8 include dumbbell press - 60lbs each

3x10 incline dumbbell flys - 30 lbs

5x5 rack pulls - 225 lbs(i think i finally have the form down)

3x8 bent over rows - 185lbs

3x10 dumbbell bent over rows - 50lbs each

Skipped abs and calves.

Only downfall today was my food intake. My wife surprise me with the kids spending the night at grandmas house so we can get a bite to eat and it threw off my daily intake. Over shot by about 600-700 calories total. Well worth it though.

DangerousK · 10-17-2009, 01:37 AM

Nice lifts, man! Keep up the good work!

suprfast · 10-17-2009, 01:50 AM

Thanks. My chest is feeling the weakest at the moment, but i have a good feeling that staying true to the diet and routine(i have not been honest to myself in the past) is already making a difference.
kris

suprfast · 10-17-2009, 11:29 PM

This is the first week i have ever monitored every day via fitday. I plan to keep this going until i reach my destination.

This weeks breakdown:

I want any and all criticism. Im not quite sure if my diet is where it needs to be, but i am losing weight.

Grill me, let me have it.
kris

**Built** · 10-18-2009, 12:20 AM

Looks good to me - fats nice and high, ample protein, calories under control and the weight's coming off while the strength is going up.

What could be better?

suprfast · 10-18-2009, 01:07 AM

A huge chocolate cake, 12 bagels, home made flour tortillas, OREOS, kids cereal, and a partridge in a pear tree.

did i miss anything? I love carbs, i now know why i was fat. Sitting down at a restaurant i would devour basket after basket of bread. Not anymore.
Thanks for helping me out again built. When all is said and done, im going to owe you big time.
kris

**Built** · 10-18-2009, 01:36 AM

Your continuing success is more than enough. Although tasteful nudes are always appreciated...

suprfast · 10-18-2009, 02:05 AM

I have a fireplace and tiger skin rug.

**Built** · 10-18-2009, 02:11 AM

I'll look forward to it.

suprfast · 10-19-2009, 01:04 PM

Another beautiful day.

Workout D

5x5 skullcrushers - 100lbs

3x8 dips - bodyweight. i think ill add 5 lbs next week into a back pack

5x5 romanian dead lifts - 225lbs , these might be my new best friends. Forearms are blowing up and hamstrings feel a direct hit

3x8 good mornings - 155lbs

3x8 front squats - 145lbs , way too light. i need to up this

Good workout, feeling it nicely. Working on form every workout.
kris

09-22-2009, 11:35 PM	#31
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	I usually skip abs, too. LOVED the description of the calf work. I wear high heels when this happens. I imagine this isn't an option for you... Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-22-2009, 11:41 PM	#32
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	If high heels make my calves feel any better id do it. Now, point me in the direction for a size 13 pump 4E(yea yea, big ass feet make for hard to find shoes). 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-22-2009, 11:59 PM	#33
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Way to turn a suggestion to wear girl-shoes into an opportunity to brag about your shoe size! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-24-2009, 11:10 PM	#34
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Workout B 5x5 Seated alternate bicep curls - 50lbs each 3x8 standing hammer curls - 50lbs each 5x5 Squats - 225lbs (working on form, please see following link post #17 (Can you critique my rack pull form please) 3x8 Standing Lunges 115lbs 3x10 SLDL 135lbs(working of form again, not weight) 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-25-2009, 11:57 AM	#36
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Thats just what im allowed to post. You should see the good stuff 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-25-2009, 11:27 AM	#35
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I skip a few days of reading this journal and what do I miss? Doing lines of protein powder, posts from drunks, reports of sexual assault and cross-dressing tips. I've gotta get back here more often.

09-25-2009, 02:08 PM	#37
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Im shooting for 200lbs. and sitting at 212lbs right now. Does anyone know where my macros and calories should be at? right now im about 2500 calories(90+/- fat), (200+/- carbs), (200+/- protein) Its all pretty darn clean. Just trying to make sure im staying on par. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-25-2009, 04:17 PM	#38
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Are you dropping? If so, leave it alone. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-25-2009, 05:48 PM	#39
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	My weight tends to drop then stop for a couple weeks then it will drop again. Im guessing its me not being 100% consistent. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-26-2009, 09:20 PM	#40
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Workout C 5x5 Chins - bodyweight only, but i was able to finish almost every single rep. Huge improvement over last week. 3x8 barbell pullovers - 70lbs 5x5 hang cleans - 135lbs, these make my back feel huge when im finished 3x8 arnold press - 60lbs 3x10 bent over side laterals - 40lbs 3x15 negative/decline ab crunch - 60lbs 3x20 standing calf raises - 60lbs Today felt great. I think im going to post some progress pics tonight for my motivation. I feel better about this week. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

09-26-2009, 09:46 PM	#41
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	I weighed 212 lbs today which is 1 pound heavier than my lightest last week(most likely water weight since CA never cools down) and 13 lbs down from my starting weight. It feels hard to shed lbs right now. Pics as promised. Ill let everyone tell me how fat i am to keep me going. BTW, i just realized i have been holding out on the wheels. Best pics i could take. Thanks. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-12-2009, 01:35 PM	#42
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Sorry guys, been caught up in school and i havent had the time to post. i even didnt monitor my calories via fitday and i still have an all new low of 209.5lbs. Today was workout D Real light working on form once again. I feel real comfortable with RDL now. 5x5 RDL - 135bs 3x8 good mornings - 135lbs 3x8 front squats - 135lbs 5x5 skull crushers - 95lbs 3x8 dips - body weight Im about one week out from adding weights to the dips which makes me really excited. The leg weights were all too light, but i wanted to make sure i was doing form right once again. Im subtracting about 30-40 g carbs out of my diet (mostly grain, not veggies or fruit) to help with the weight loss. Finally broke 210, its all uphill from here kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-13-2009, 12:39 PM	#43
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Workout C and it kicked my ass 5x5 chin ups - body weight. Im going to add 5 lbs next week since i FINALLY did all 5x5 without hesitation. 3x8 Barbell Pullovers - 65lbs 5x5 Hang Cleans - 135lbs 3x8 Arnold Press - 60lb dumbbells 3x10 bent over side laterals - 40lbs 3x15 abs - 60lb 3x20 stand calf raises - 60lb backpack I am spent. Where is my dextrose. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-13-2009, 03:10 PM	#44
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Nice thick wheels! You're going to develop and build that upper nicely; can't wait to see the result once you cut up. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-13-2009, 06:34 PM	#45
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Thanks built. Working double time now to see results. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-15-2009, 11:23 PM	#46
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Lovely day of Workout B 5x5 seated bicep curls - 50lbs(per dumbbell) 3x8 standing hammer curls - 50lbs(per dumbbell) 5x5 full squats(below parallel) - 225lbs 3x8 Lunges - 135lbs 3x8 SLDL - 135lbs(working on form, but im still slightly confused with RDL) Question between the two. Is RDL more of a hip hinge movement and SLDL more of a bend over from the waist movement? Feeling really really good though about everything. I started monitoring my diet the way i should have been since day one and im under 210lbs for the first time in probably 5-6 years easy, if not closer to 8. Official weight it 208lbs which now puts me at a 17lb loss since June 5(and i wasnt honest about my diet or working out until about September) Thanks for looking 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-16-2009, 01:36 AM	#47
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	SLDLs and RDLs are the same movement when you do a proper SLDL. You push the barbell into your body/legs. SLDL is not STRAIGHT leg, but rather STIFF leg. That help? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-16-2009, 01:49 AM	#48
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Thanks it helps. Now i need your help yet once again Built. Day 2 or workout B as i posted has SLDL and Day 4 or workout D has RDL. Should i be doing basically the same movement two days out of the week, or is there something else i can substitute on one of the days. If i were to change anything at your discretion, id like to change the SLDL i have listed on Workout B with whatever helps. I have only free weights and a rack if that helps any. Kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-16-2009, 09:58 AM	#50
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Thanks. I actually didnt think of doing RDLs twice, but adjusting weight for the end goal makes sense. Ill go light after squats and heavy on the ham day. Once again, thanks built kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-17-2009, 01:29 AM	#51
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Workout A 5x5 flat bench - 225lbs (i struggled on rep 5 of set 4 and reps 4/5 and set 5, partner assisted) 3x8 include dumbbell press - 60lbs each 3x10 incline dumbbell flys - 30 lbs 5x5 rack pulls - 225 lbs(i think i finally have the form down) 3x8 bent over rows - 185lbs 3x10 dumbbell bent over rows - 50lbs each Skipped abs and calves. Only downfall today was my food intake. My wife surprise me with the kids spending the night at grandmas house so we can get a bite to eat and it threw off my daily intake. Over shot by about 600-700 calories total. Well worth it though. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-17-2009, 01:37 AM	#52
DangerousK Registered User Join Date: Sep 2009 Location: Canada Posts: 53	Nice lifts, man! Keep up the good work!

10-17-2009, 01:50 AM	#53
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Thanks. My chest is feeling the weakest at the moment, but i have a good feeling that staying true to the diet and routine(i have not been honest to myself in the past) is already making a difference. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-17-2009, 11:29 PM	#54
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	This is the first week i have ever monitored every day via fitday. I plan to keep this going until i reach my destination. This weeks breakdown: I want any and all criticism. Im not quite sure if my diet is where it needs to be, but i am losing weight. Grill me, let me have it. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-18-2009, 12:20 AM	#55
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Looks good to me - fats nice and high, ample protein, calories under control and the weight's coming off while the strength is going up. What could be better? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-18-2009, 01:07 AM	#56
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	A huge chocolate cake, 12 bagels, home made flour tortillas, OREOS, kids cereal, and a partridge in a pear tree. did i miss anything? I love carbs, i now know why i was fat. Sitting down at a restaurant i would devour basket after basket of bread. Not anymore. Thanks for helping me out again built. When all is said and done, im going to owe you big time. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-18-2009, 01:36 AM	#57
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Your continuing success is more than enough. Although tasteful nudes are always appreciated... Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-18-2009, 02:05 AM	#58
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	I have a fireplace and tiger skin rug. 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

10-18-2009, 02:11 AM	#59
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	I'll look forward to it. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-19-2009, 01:04 PM	#60
suprfast Registered User Join Date: Jul 2009 Location: Merced, ca Posts: 388	Another beautiful day. Workout D 5x5 skullcrushers - 100lbs 3x8 dips - bodyweight. i think ill add 5 lbs next week into a back pack 5x5 romanian dead lifts - 225lbs , these might be my new best friends. Forearms are blowing up and hamstrings feel a direct hit 3x8 good mornings - 155lbs 3x8 front squats - 145lbs , way too light. i need to up this Good workout, feeling it nicely. Working on form every workout. kris 5'8" 207 lbs 225lbs(6.8.09)/207lbs(10.22.09) looking for 200lbs in 25 weeks(a pound a week) Exercise Examples

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