Thread: Csh - Read Only!!!!

I wanted to tan before my workout because i was so sore, but my client and I went 15 minutes over so I said fuck it...did 2 sets of warm up presses w/ the bar instead...and someone was using the seated BB press...wasn't sure if I should do the seated smith or standing BB?....went w/ standing BB.

Standing BB Press bar/12, bar/12, 55/8, 65/6, 65/6...120 RI

DB Front Raise 10/8 x 3
Rope Front Raise 15/8 x 3...90 RI

BB Shrugs W/U w/ 65/10, 135/15, 185/12, 205/8, 210/8

Lean Away DB Lateral 10/8 x 3
Cable Lateral behind back 10/8 x 2, 10/10....90 RI

Seated One Arm Cable Pull 5/8, 5/10, 5/10
Lying Rear Raise 5/8, 5/5, 5/5....90 RI

Nautilus Press 65/12, 50/8, 35/10....30 sec RI

Progress Pics - Side Chest

Front....

I had an awesome arm workout.....FINALLY!

You CAN get a pump w/ no carbs!

We got new cambered bars at work too...so I might be able to use them for pressdowns if I warm up enough. I'm convinced I have tendonitis in my left arm at the elbow joint again. Also, my left arm went slightly numb on the overhead extensions...so obviously something's wrong.

Forgot my watch so couldn't time rest....HATE that!

Rope Pressdown 50/12, 60/10, 70/8, 75/6
DB Curl 10/12, 15/10, 17.5/8, 20/6

Overhead Extension 30/12, 35/10, 35/8 + 25/5, 35/7 + 25/5
2-arm Cable Curl 50/12, 55/10, 55/8 + 45/5, 50/8 + 40/8

RG Single Arm Pressdown 20/12, 20/9 + 10/6, 20/8 + 10/5
Hercules Curl 30/8, 25/12, 25/10 + 15/8


25 minutes TC on the elliptical...although it was pretty intense

I have literally no food in my house...as you will tell from my meals ...not even protein!

GGGGGGGGGGGGGGGGRRRRRRRRRRRRRRRRRRR!!!!!!

Meal one

4 oz steak
1 green apple

Meal two

Can of Tuna
2 tsp flax
1 oz cheese

Meal three

2 whole eggs
5 strawberries
1 scoop protein


SUGAR!!

Meal 1

2 coffee
2 tbsp cream
4 oz chicken
1/3 cup mixed berries
1 tsp peanut butter

Meal 2

Can of tuna
2 tsp flax
1/2 cup fibre one
1 tbsp slivered almonds

Meal 3

4 oz steak
4 oz sweet potato
1 tsp butter
1 tsp peanut butter

3 pm

tea w/ 1/2 tbsp cream

Meal 4

6 egg whites
2 yolks
veggies cooked in butter and garlic

Meal 5

5 oz ground beef
romaine
1/2 tbsp newmans
1 knife of peanut butter

Meal 6

Fish...forget what kind, it's fatty though...trout?
asparagus w/ butter

Water Not enough....3 litres

Tweak B

1650 calories ...6 meals

180 P 30 C 90 F


30P, 15F

Biweekly Carb-ups...in place of meal 6 ..2 times/week

NO NUTS, NO NUT BUTTERS, only 2 T of Cream w/meals per day (no other dairy), and 5 Liters of water min/day


AND NO CARDIO for at least 6 DAYS!

DP

Meal 1

2 coffee
2 tbsp cream
3.5 oz chicken

meal 2

5 oz ground beef
broccoli
1/2 tbsp newmans

Meal 3

tuna
1 tbsp walnut oil

Meal 4

4 oz trout
1.5 cup veggies cooked in butter

Meal 5

1.25 srving protein
1 egg
1/3 cup berries

Meal 6

1.25 srving protein
1/2 tbsp CO
veggies w/ newmans

Total: 1589
Fat: 92 830 52%
Sat: 22 200 13%
Poly: 17 155 10%
Mono: 21 193 12%
Carbs: 18 67 4%
Fiber: 1 0 0%
Protein: 175 698 44%


water = 5 litre

I don't think I can go back to chocolate PP...the cookies & cream is too good



I loved the Dominatrix ...Fucking hard as hell, but I loved it...I was kinda nervous doing it at first cause everyone was wondering WTF I was doing, lol.

BB Incline Press 45/12, 65/10, 75/8, 75/6.....

Dominatrix 10lb on cable......10lbDB/8 + 8, 12.5/6 + 5, 12.5/5 + 3

DB Incline Press 25/12, 30/10, 30/8

DB Pullovers 30/12 x 3

OK, first you put the leg cuffs on each wrist, leave them loose enough so you can slip out and change partners!
Then place a flat or low incline bench between the cables, cables on the bottom!
Get some DB's, the women use 15, 20, 25.. the men vary 20-40.
OK, with the leg cuffs attached and DB's in your hands, do 8 reps of big stretching flyes (hard contraction), then w/o rest, immediately go to 8 presses, full extension!
Sounds easy, then try it! Oh yeah, cable resistance varies 2-5 plates!
DP

Okay....I want the fat the fuck off too

PG Pullups 8, 7, 6, 6...RI 90-120

RG BB Row 90/10, 115/8 x 2...180 RI

One arm DB Row 30/12, 35/10, 40/8....120 RI

Cable Row w/ Handles 90/9, 90/8, 90/8....120 RI

Totally forgot the reps you wanted so I did a penalty exercise

Str8 arm pulldown 60/12, 65/10, 70/9
One Arm Cable Pulldown 45/4 + 30/4, 35/8, 30/8....120 RI

Machine Row 90/4 + 75/4 + 60/4 + 45/6

w8ed hypers 25/15, 25/12 x 2

Was gonna do abs but by the end I just wanted to go home and eat


Meal 1

2 coffee
3 tbsp cream
1.25 srving protein

Meal 2

1.25 srving protein
1 tbsp flax

Meal 3 PWO

4 egg whites
2 yolks
1 oz beef
1.5 cups veggies cooked in butter

Meal 4

3.5 oz chicken
mixed veggies
1/2 tbsp walnut oil
1/2 tbsp olive oil

Meal 5

3.5 oz steak
1 cup asparagus
butter

Just ate an hr ago and I'm starving already

Meal 6

2 oz chicken
1.5 oz trout
veggies w/ O&V
1 tsp peanut butter

Total: 1639
Fat: 89 805 50%
Sat: 17 155 10%
Poly: 26 231 14%
Mono: 21 193 12%
Carbs: 24 78 5%
Fiber: 5 0 0%
Protein: 182 728 45%
Alcohol: 0 0 0%


Water = 5 litres

Meal 1 7:15

2 coffee
2.5 tbsp cream
1.25 srving protein
2 tbsp mixed berries

Meal 2

1.25 srving protein
2.5 tsp flax

Meal 3

6 egg whites
2 yolks
veggies cooked in olive oil

Meal 4

3.5 oz steak
asparagus
1 tsp butter

Meal 5

tuna
2 tsp flax

Meal 6

1 asian pear
6 oz sweet potato
1/4 tsp butter
2/3 cup steel cut oats
1 tbsp peanut butter
banana




Water = 6 litre

All vits/minerals taken


Back Squats 95/10, 115/10, 135/8, 145/6

Hack Squats, w8 per side 45/10, 55/9, 65/8, 65/10

Leg Extension 75/12, 90/10, 95/10, 105/8

Smith Lunges, w8 per side 20/10, 20/10, 20/8

Those were harder than one leg up! WTF? I could barely do the other leg

And lunges have to be the single best "non-cardio" cardio ever

Abduction 95/12, 110/12, 125/12, 140/10

Seated Leg Curl 90/12, 105/10, 105/8, 105/8

Body Report

Um....barely 120....and very cut....

Although my tummy still sticks out from so much food

Well...diet has sorta gone to hell today

Meal 1

2 coffee
2 tbsp cream
1.25 srving protein
1 tsp CO

Meal 2

Tuna
1 tbsp walnut oil

Meal 3

6 egg whites
2 yolks
handful of walnuts :Isuck:
coffee w/ cream (and caffeine) :Isuckevenmore:
veggies cooked w/ butter and garlic

Meal 4

1.25 srving protein
1 tbsp flax
hopefully fresh raw veggies if they have them

Meal 5

5 oz ground beef
veggies w/ O&V

Meal 6

4.5 oz chicken
1/3 cup berries

Total: 1708
Fat: 103 930 54%
Sat: 16 148 9%
Poly: 36 320 19%
Mono: 16 144 8%
Carbs: 22 74 4%
Fiber: 3 0 0%
Protein: 177 708 41%
Alcohol: 0 0 0%

Unsatisfactory workout! ...Didn't feel like I could push myself for that extra rep cause of my back...and I had to crouch down inbetween each set to give my back rest

Smith Upright Row, w8 per side 10/12, 15/12, 20/10
DB Shrug 60/12, 65/12, 65/12

Only did 65 cause they were hard enough to unrack!

Cable Lateral, 2 arm 10/12, 10/10, 15/5 + 10/5
DB Lateral 10/8, 10/6, 7.5/12

Seated Cable Fly on Ball 5/12, 5/10, 5/10
Machine fly 50/10 x 3

The ball was a bad idea but there was no bench nearby

Seated Front Raise 7.5/10, 10/10, 10/10

Did I forget to write down front raises or did you just not give 'em to me?


Meal 1 7:30

2 coffee
2 tbsp cream
3.5 oz chicken

Meal 2 11:30

1.5 srving protein
1 tbsp flax
veggies

Meal 3 4:00

3 oz steak
veggies cooked in butter
1/3 cup berries

Meal 4 7:00

5 oz ground beef
bite of a pork chop
veggies w/ O&V

Meal 5 10 pm

5 oz steak
veggies

Meal 6 11:30

1 scoop protein
2 tsp CO

Total: 1506
Fat: 83 746 50%
Sat: 21 191 13%
Poly: 16 147 10%
Mono: 15 137 9%
Carbs: 15 54 4%
Fiber: 1 0 0%
Protein: 174 695 46%



.........ok, I'm missing a meal...gimme a minute and I'll think of it

7 am

2 coffee w/ caffeine
2 tbsp cream

Meal 1 8:30

6 egg whites
2 yolks

10:30

tsp peanut butter

Meal 2 11

Tuna
1/2 tbsp walnut oil
1/3 cup berries

Meal 3 2:30

1.25 srving protein...chocolate mint

Meal 4 PWO 5:30

3 oz chicken
1 egg
salad w/ newmans

Meal 5

5 oz steak
2 oz fresh coconut
veggies w/ spinach dip

Meal 6

1.5 srving protein
1 oz coconut

water = 3 litre

vits w/ meal 2

w/u set of pressdowns: 50/20

Cambered bar pressdown 60/12, 70/12, 80/12, 90/10
Preacher Curl 30/12, 40/10, 50/8, 50/6

Single Arm Overhead Extension 10/12, 12.5/10, 12.5/8
Alternating DB Curl, seated incline 12.5/12, 15/10, 20/4

Parallel bar dips 14, 14, 12
CG Smith Press, w8 per side 10/12, 20/8, 20/7

Single Arm Cross Body Cable Curl 30/8, 25/8, 25/8 + 20/4
DB Hammer Curl 12.5/8 x 3

Single Arm Rope Pressdown 20/12, 25/10, 20/10 + 10/6....no RI
RG Cable Curl 35/12, 35/10, 35/10 + 25/6



ABS

MB Double Crunch......10/20, 10/18, 10/15.....I think I need to up the w8 here

One set of swiss ball crunches...but I didn't wanna push my back

Knee ups off bench, 5lb in feet.....20, 20, 15

Oblique Raise off back extension bench....no w8 ....20 x 2

Meal 1

2 coffee
2 tbsp cream
1.25 srving protein
Coconut!

Meal 2

6 egg whites
3 yolks
salsa
coconut!

Meal 3

4 oz steak
1 oz cheese
1 tsp peanut butter

Meal 4

Can of tuna
1/2 tbsp walnut oil
veggies w/ spinach dip

Meal 5

1.25 srving protein
1 egg
1 tsp CO
3 tbsp berries

Meal 6

1 banana
1 tsp peanut butter
10 oz SP
1/2 cup SCO

Total: 2394
Fat: 106 952 42%
Sat: 43 387 17%
Poly: 15 137 6%
Mono: 24 218 10%
Carbs: 176 598 26%
Fiber: 27 0 0%
Protein: 181 725 32%


Water = 5 litres

CSH rules....it's time for Skinfolds/measurements!


DP

Meal 1 7:15

2 coffee
2 tbsp cream
1 oz steak
5 egg whites
1 yolk

Meal 2

1.25 srving protein
1 tbsp flax

Meal 3

Tuna
1/2 tbsp flax
veggies w/ newmans

Nibbling

bite of cheese
oz of coconut

Meal 4

4 oz chicken
veggies cooked in Olive oil

Meal 5

6 egg whites
2 yolks
1 tsp mayo
veggies w/ spinach dip.

water = 5 litres



Total: 1520
Fat: 92 829 55%
Sat: 26 237 16%
Poly: 23 205 14%
Mono: 19 171 11%
Carbs: 17 51 3%
Fiber: 4 0 0%
Protein: 153 614 41%




Flat DB Press 25/10, 30/8, 35/7, 40/4....total spot

Incline Fly 17.5/10, 20/8, 20/8

Dominatrix 10 + 10/8 + 8, 10+10/7 + 6, 10+10/5 + 5, 10+10/6 + 4

Failure on the last set...how bout failure on EVERY set

Smith Incline, w8 per side 20/12, 25/6, 30/4
Flat DB Fly 15/8, 15/6, 15/8

Forgot to do the 606 on the flyes.....and hey!...why don't ya add some more flyes in that workout!

Machine flyes 60/8 + 45/6, 60/7 + 45/5, 55/7 + 30/6

Meal 1 7 am

2 coffee
2 tbsp cream
1.25 srving protein

Meal 2 10:30

1.25 srving protein
2.5 tsp flax

Meal 3 1 pm

1.25 srving protein
2.5 tsp flax

Meal 4

5 oz chicken
1 tbsp peanut butter
veggies w/ dip

Meal 5

carton of egg whites

25G protein, 5 g fat

Meal 6

4 oz steak
sick amt of veggies w/ newmans
1/4 cup berries
alcohol


Total: 1645
Fat: 84 754 47%
Sat: 13 118 7%
Poly: 28 256 16%
Mono: 22 196 12%
Carbs: 25 90 6%
Fiber: 3 0 0%
Protein: 193 770 48%


water= 4 litre

Tweak C

180 P 60 C 72 F 1608 calories...6 meals

Like high day form Tweak "A" above


So "C" is the one we are looking at....one cardio session boosts you by about 50 cal/day...so we can leave 70 C, or trim that down to 60 C or make 5 meals out of it instead....which may suit your work/weekends better

Meal 1 7 am

2 coffee
2 tbsp cream
1.25 srving protein
2 tbsp berries

Meal 2 10:15

1 can tuna
1 tbsp mayo
1 stalk celery

Meal 3 1 pm

1.25 srving protein
2 tsp flax

Meal 4 PWO 4 pm

1.5 srving protein
.333 cup steel cut oats
????...1/2 tbsp flax

Meal 5 7 pm

1 can tuna
1/2 tbsp flax
1/4 cup fibre one
mixed veggies w/ newmans and olives

Meal 6

1 can tuna
1 tbsp mayo


Total: 1677
Fat: 77 691 42%
Sat: 7 64 4%
Poly: 22 200 12%
Mono: 15 136 8%
Carbs: 64 202 12%
Fiber: 13 0 0%
Protein: 188 750 46%


Water = 6 litre

1 green tea

Meal 1 8 am

2 coffee
2 tbsp cream
1.25 srving protein
1/3 cup steel cut oats

Meal 210:30

4 oz steak
5 frozen strawberries

Meal 3

Carton of egg whites
veggies w/ newmans

Meal 4

4 egg whites
2 yolks
green beans

Meal 5

Catfish (339cals, 23F, 1C 31P)
1/2 cup rice
1/2 cup veggies
1/4 cup colslaw

Total: 1661
Fat: 78 702 44%
Sat: 16 143 9%
Poly: 17 152 10%
Mono: 26 234 15%
Carbs: 76 275 17%
Fiber: 8 0 0%
Protein: 152 606 38%


Water = 4 litres



1. Tricep Pressdown 40/20, 50/15, 80/10, 80/10, 90/8

2a. Overhead Tricep Extension 30/12, 35/10, 40/8
2b. Bench Dips 45/12, 70/10 x 2

3. RG Pressdown 20/12 + 10/8, 20/12 + 10/6, 25/8 + 15/6

4. EZ bar Curl 30/16, 30/12, 40/10, 50/8, 50/6

5a. Incline Alternating DB Curl 15/7, 15/6 x 2
5b. BB Curls bar/5 x 3

6. Hercules Curls 30/12 +20/8, 30/10 + 20/6, 27.5/10 +17.5/8 + 10/12

Meal 1 9 am

1 tea
1.5 tbsp cream
1.25 sring protein
3 strawberries
1 small apple

Meal 2 12

6 egg whites
2 yolks
green pepper

Meal 3 3

4 oz chicken
1.5 cup asparagus
1 tsp butter
green pepper

Meal 4 5:30

tuna
1 tbsp homemade mayo
salad w/ flax/vinegar...mostly spinach but a little mushroom and brocoli.

Meal 5 8

1 srving protein
1 whole egg
1 tsp CO
4 tbsp mixed berries

Meal 6

5 oz steak
1/3 cup berries

Total: 1617
Fat: 71 636 40%
Sat: 20 182 12%
Poly: 8 69 4%
Mono: 18 163 10%
Carbs: 49 157 10%
Fiber: 10 0 0%
Protein: 196 783 50%



water = 4 litre

1 green tea

Meal 1

2 coffee
2 tbsp cream
1.25 srving protein
1/2 grapefruit

Meal 2

tuna
1 tbsp flax/olive oil
1/2 cup rice

Meal 3

4 oz chicken
1/2 cup rice
2 tsp flax

Meal 4

1.25 srving protein
2 tsp flax

Meal 5

4 oz steak
huge salad w/ 2 tsp flax, ACV
1/3 cup berries

Meal 6

6 egg whites
2 yolks
spinach
1/4 cup berries


Total: 1696
Fat: 78 700 42%
Sat: 12 105 6%
Poly: 29 263 16%
Mono: 18 159 10%
Carbs: 63 228 14%
Fiber: 6 0 0%
Protein: 183 733 44%
Alcohol: 0 0 0%


Water = ...don't know, but not nearly enough!


I felt really weak and shaky all day...and short of breath. I know I'm supposed to go carb, no carb, but I had two carb meals in a row...it helped

1. Flat DB Press 25/10, 30/8, 35/7, 40/3 , 35/6

Incline Smith, w8 per side 10/12, 20/10, 30/5, 30/4 + 20/8 + 10/12

Swiss Ball Flyes 20/8 x 2, 20/6
Incline DB Press 25/5, 20/7, 15/12.....18 reps, yeah right! Totally underestimated my tired-ness! lol

Flat bench cable Flyes 20/9, 15/12, 15/12

No abs


30 brutally long minutes on the bike.

Meal 1

2 coffee
2 tbsp cream
1.25 srving protein
2 tbsp mixed berries
1 small green apple

Meal 2

4 oz chicken
veggies
1 tbsp flax

Meal 3

1.25 srving protein
2 tsp flax

Meal 4

tuna
2 tsp olive oil
1/2 cup rice

Meal 5

3 oz ground beef
3 egg whites
2 cups spinach
brocoli
1/2 cup chopped red cabbage

.....all mixed together

Meal 6

Red Cabbage w/ 1 tsp homemade mayo

2 egg whites
1/2 tbsp CO
1 srving protein
1/4 cup mixed berries

Total: 1620
Fat: 75 673 42%
Sat: 9 79 5%
Poly: 24 217 14%
Mono: 10 88 5%
Carbs: 56 201 13%
Fiber: 6 0 0%
Protein: 182 727 45%


Water = 5 litres


WG Pronated Pullups 8, 7, 6, 6.... just realized at was supposed to be NG!

RG Hammer Pulldown, w8 per side 45/12, 45/10, 55/8

One Arm DB Rows 35/10, 40/8, 40/6, 40/6

Plate-loaded row, w8 per side 45/80 x 3

One arm cable row 37.5/8, 35/10, 30/10
One arm Pulldown 30/10, 35/8, 35/9

WG Cable Straight Arm Pulldown 60/12, 70/12, 75/9


Rverse crunch on decline bench 20, 12, 10

Straight leg Raise 8, 6, 6

Swiss ball crunch w/ twist 15 x 3

Flat crunch w/ twistp 10 x 2

Prone Swiss Ball Pike 8, 6

Meal 1 7ish

2 coffee
2 tbsp cream
1.25 srving protein
3 tbsp mixed berries
1/2 grapefruit

Meal 2 10:30

1.25 srving protein
2 tsp flax

Meal 3 1

5 oz chicken
2 tsp flax
veggies

Meal 4 4:30

3 oz ground beef
3 egg whites
mixed w/ veggies

Meal 5 9 pm

5 oz chicken
1 tbsp flax
veggies

Total: 1428
Fat: 60 538 38%
Sat: 5 46 3%
Poly: 19 168 12%
Mono: 9 79 6%
Carbs: 42 155 11%
Fiber: 4 0 0%
Protein: 177 706 50%

Meal 1 6:45

2 coffee
2tbsp cream
1.25 srving protein
1/4 cup berries

Meal 2 10

4 oz ground beef
1/2 cup rice


The unilateral exercises really fucked my back up!


1a L/E 90/10, 105/10, 112/10
1b Lying L/C 50/10, 60/10, 65/10

2 One Legged Leg Press 90/8 x 3

3 Hack Squat 110/10, 130/10, 150/10

4 Smith Squats, legs forward, w8 per side 35/12, 40/10, 45/10, 55/10

5a L/E except 2-5-2 tempo 75/8 x 3
5b Sitting L/C 2-5-2 tempo 90/10 x 3


Standing DB Calf Raise 40/13, 40/12 x 2 ....could only do 3 sets, my back hurt too fuking much.

Seated Calf 70/12 x 3, 70/10 + 45/8 + 45/6 + 45/6

Meal 1 7:30

1 tea w/ 1/2 tbsp cream
1.25 srving protein
1 egg
4 tbsp berries
1 tsp CO
small green apple

Meal 2 10

4 oz chicken
2 tsp olive oil
veggies I think

Meal 3 1

1.25 srving protien
2 tsp flax

Meal 4 PWO 4:30

4 oz steak
1 cup asparagus
1 tsp butter
1/2 grapefruit
tea w/ 1/2 tbsp cream

Meal 5 7

6 egg whites
1 yolk
salad veggies (w/ spinach ) w/ 1/2 tbsp flax and ACV

Meal 6 10

tea w/ 1 tsp cream
1/4 cup berries
tuna
1/2 tbsp flax

Total: 1626
Fat: 74 666 42%
Sat: 15 138 9%
Poly: 26 234 15%
Mono: 17 150 9%
Carbs: 47 156 10%
Fiber: 8 0 0%
Protein: 195 779 49%
Alcohol: 0 0 0%
Calorie Breakdown




water = 4.5 litres


I think I'm having a heart attack...I've had shooting pains through my left shoulder since the middle of my workout

I'm off till Monday

So that leg workout was very wussy yesterday...no Pain

Good workout.

Side Lateral Raise 15/8, 12.5/10, 12.5/10, 12.5/10
Front Raise 12.5/8, 10/10 x 3
Rear Delt Raise 10/8, 10/10 x 3

Smith Shrugs, w8 per side 45/15, 70/12, 80/12

Smith Upright Rows, w8 per side 25/6, 20/8, 15/10

First set was a little too much, lol

DB lean-aways 10/8 x 3
Bent Cable Lat. 10/8 x 3

held the pads for mel...desperately wanted to do 'em myself

Meal 1

2 coffee
2 tbsp cream....+ a drizzle
1/4 cup SCO
1.25 srving protein

Meal2

1 egg
1.25 srving protein
1/4 cup berries
1 tsp CO
1 slice of grapefruit

Water 2 litres


bar dips 14, 12, 14, 12
Cable curls 60/12, 60/12, 65/10, 65/10

Overhead extension 35/12, 40/10, 40/10
Incline Curl 12.5/12, 15/8, 20/6

Lying Tri 40/8, 40/7, 40/6
Preacher Curl30/12, 40/10, 50/8

RG Pressdown 20/12 x 2, 20/10
Hammer curls 12.5/12 x 2, 12.5/10

Awesome pump today

30 minutes skipping.....4-5 minutes on, 2 minutes rest...didn't time work intervals...just went for about one song or till I kept fucking up and needed rest