Getting Un-Fat

**Cgrant** · 03-03-2011, 08:42 AM

Last nights deadlifts.
8\8\6\6\4\4 185(warmupx10). 205 ok 225 kinda bothered low back 235 actually wasn't bad. NEED. FUCKING. STRAPS. Or grip training.

sl ham curls 50x8 60x8 70x6 70x6. Can't do this on pate iso machine. Max load is 75. Could have done that easily

Goodmornings 95x8 115x8 125x6x2

Annnd that's it.
Low back is a lil tight today.need to video\ghave someone critique deadlift form

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**Cgrant** · 03-07-2011, 08:15 PM

Fuck. Forgot to log this past Friday...

Tonight
Oh db press 8 8 6 6 4 4 45 50 55 60(last set)
Lever Shrugs easier to hold weight 90x8x2 100x8x2 110x8 110x12

Incline db press 8 8 6 6 65 70
Alt with
lat pulldowns per arm 8 8 6 6 85 90had to start lower. Strength wasn't getting anywhere on a wk to wk basis

Skull crushers 8 8 6 6 70 80
Ez bar curls 8 8 6 6 70 80 def ready to increase weight

10 mins cardio, fast paced walk

Annnddddd tanning lol
Great workout, totally amped for squats tomorrow...

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**Cgrant** · 03-09-2011, 06:28 AM

Squats last night.
Realization:
my legs are strong.
My form\core\back sucks.
Therefore, my squat sucks.

Squats (warmup 135x12) 205x8x2 225x6x2 done. Slipped form and back starter. HURTIN couldn't do last 2 planned sets

Quad extensions 180x8 200x8 210x8 220x8

Leg press (warmup 270x10) 360x8 450x8 540x6 630x6

Finished off with a good 30 mins of cardio,tiger blood and winning

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**Cgrant** · 03-12-2011, 12:50 PM

Fridayyyy
Flat db bench 8 8 6 6 4 4 65 70 75 (last set eith 80\pr)
Alt with
Bbbent rows 100x10,x8,x8 11x6,x6,x6

Decline lever bench press 70x8 90x8 100x6 105x6
Alt with
Low lever pulls 70x8 90x8 100x6 100x6

Low incline cg bench 80x8x2 90x6 100x6
Alt with
Db hammer curls 8 8 6 6 55 60
Strong as a motherfucker. Felt great all workout

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**Cgrant** · 03-15-2011, 08:39 PM

Oh db press 8 8 6 6 4 4 50 55 60
Alt
Lever shrugs 8 8 6 6. 4 4 100 110 120

High incline db bench 8 8 6 6 65 70
Alt
Lat pulldowns 8 8 6 6 80 90

Skull crushers 8 8 6 6 70 80
Alt
Ez bar curls 8 8 6 6 80 90

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**Cgrant** · 03-19-2011, 01:46 PM

Deadlufts wed.
Terrible.
Forgot to log, but deadlifts specifically were fucking terrible

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**33sun33** · 03-19-2011, 03:28 PM

Originally Posted by Cgrant

Deadlufts wed.
Terrible.
Forgot to log, but deadlifts specifically were fucking terrible

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Hey cgrant! Looks like you are making some progress. Cutting really, really, really sucks. I just started a cut yesterday, and still have a bit to go.

Re squats and deads, be very careful with form. Some low back pain is normal at times, but really take things slow until you have your form down. My wife herniated a disc (from yoga- not squats), had to have surgery, and her/our life was a living hell for almost two years.

But Im sure youve done all the research and have made sure not to round your back, etc... so keep up the good work!

btw, an EC stack is pretty awesome for cutting (curbs appetite, gives decent energy, safe if you dont go crazy with it)

**danielz04** · 03-20-2011, 06:53 AM

really great routine. hows the progress so far?

**Cgrant** · 03-21-2011, 10:17 AM

.Flat db bench 8 8 6 6 4 4* 70 75* 80
Alt with
Db rows 8 8 6 6 4 4 70 75 80

Decline lever bench press 90x8 100x8 110x6x2
Alt with
Low lever pulls 90x8x2 100x6x2

Low incline cg bench 90x8x2 100x6x2
Alt with
Db hammer curls 8 8 6 6 55 60

Inverted grip ez bar curls 30x8 40x8 50x8

Medicine ball toe touch abs

Tanning

Awesome Saturday workout

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**Cgrant** · 03-21-2011, 10:20 AM

Originally Posted by 33sun33

Hey cgrant! Looks like you are making some progress. Cutting really, really, really sucks. I just started a cut yesterday, and still have a bit to go.

Re squats and deads, be very careful with form. Some low back pain is normal at times, but really take things slow until you have your form down. My wife herniated a disc (from yoga- not squats), had to have surgery, and her/our life was a living hell for almost two years.

But Im sure youve done all the research and have made sure not to round your back, etc... so keep up the good work!

btw, an EC stack is pretty awesome for cutting (curbs appetite, gives decent energy, safe if you dont go crazy with it)

Thanks a lot brother. Cutting is the worst. I always have a hell of a time sticking to my diet. My core strength is just absolutely shit right npw, so I'm weak on exercises that stress the posterior chain.. keep training and keep yout diet in check, you'll make awesome progress.

I totally agree an ec stack is awesome. If I could only get the e nowadays lol. Thanks man

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**Cgrant** · 03-21-2011, 10:23 AM

Originally Posted by danielz04

really great routine. hows the progress so far?

Thanks man, I'm progressing realy well. Great recomp routine actually. My weight is pretty steady but I'm adding good muscle and getting MUCH stronger

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**Cgrant** · 03-29-2011, 07:38 AM

Well I WAS doing great.. then I fucking got sick. Took a week off. Jumped right back in though
Last night 3\28\11

DB OH press 8\8\6\6\4\4 50.55.60
Alt with
Lever Shrugs 8\8\6\6\4\4 100.105.110

Incline DB bench 8\8\6\6 65.70 (these were rough)
Alt with
Lat pulldown (single arm) 8\8\6\6 80.90

Ez bar curls 8\8\6\6 80.90

Should have done skullcrushers. Didn't have space\time\energy

Finished with medicine ball crunches - feet up, touch med ball to toes.. 2kg med ball15 10 8

Arms are a bit sore today. Can't wait to get past this feeling and get back in the groove, sometimes a week off is helpful, sometimes it sucks. I wasn't scheduled for a week off for another month.. maybe this will help??

Who knows

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**jagbender** · 03-29-2011, 08:15 AM

Glad to hear you are feeling better! good workout! keep on rockin them out!

**Cgrant** · 03-30-2011, 04:04 PM

Originally Posted by jagbender

Glad to hear you are feeling better! good workout! keep on rockin them out!

Thanks man. Just tryin to drop this damn weight!

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**Cgrant** · 03-31-2011, 12:57 AM

Deadliftssss woooo

Said fuckit. No more traditional deads. All sumo.
Cut the previous format. Deads are now 5x5

Sumo deads 5x5 135 185 205 225 245. Felt AWESOME

Mts sl ham curl 8.8.6.6 90 100 last set 105

Good mornings 8.8.6.6. 95 115. I know more weight isn't prudent. Maybe swtching out for rdl's

Holy freakin shit. Hiit
Slow pace 1 min sprint 30 sec. Did 3 full cycles and walked it off. Stopped short of a 4th cause of the major headache that my first HARD run in over a year induced. Def happy HIIT is back in my routine

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**Cgrant** · 04-05-2011, 08:05 AM

Hit it hard Friday. .. and broke my hand Friday night. Out of training MN 1-2 weeks

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**Cgrant** · 03-12-2012, 10:30 PM

so, theres a local trainer viewed as a hero by some (Joe Defranco) does alot of pro athlete training and training for former athletes, his book, built like a badass is my new virtue in regards to training..

started today
BB Bench (first time in prob 6 years) 135 wu 185x6 195x4 205x4 (should have gone 8,6,4 but the 2 week break, being sub 1000 cals and not having bb benched in years really did me in)

db bench 55x21 55x9 55x6 (should have been max rep x2 in the 20-25 range, but again, didnt have it)

seated overhand cable row 42.5 4x15
alt with
straight bar cable tricep pressdown 42.5 4x15

db shrugs (2 sec hold @ peak) 70 3x15
front lat raise (ooops should have been side) 15 3x15

bb complex.. holy shit, got through one cycle and lost my shnit, was about to pass out.

ive been hungry as a mf ever since..

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