Thread: hasta la vista bodyfat!

I like your program

Good luck!

thanks man, we'll see if the results are as good as the program looks, lol

here are a couple of entries from when I started this program last Friday. I started on the Day "3" because that's just what I felt like doing at the time, lol. But from now on I will be posting the routine every other day, as is what I want to do on this plan. I will also post a sample diet from a training day, just so you guys can get an idea of what I am eating. Like I said, the goal is in the title of this thread, to lose bodyfat, not lose much total weight and to keep my strength at least where it is now, hopefully increase it.

friday 9/16

dips bodyweight + 100 x 6, 6

pullups bodyweight + 25 x 5, 5

standing db military press 65 x 6, 70 x 6

lat pulldowns 200x 6, 6

tricep pushdowns 160 x 8, 8

db hammer curls 60 x 7, 5


Sunday 9/18

deadlifts 245 x 6, 6

hamstring curls 160 x 6, 6

seated calf raises 115 x 8, 125 x 8

db rear laterals 40 x 6, 6

incline crunches with 35lb plate over head 10, 7

training day diet

m1: 1 cup smart start cereal with skim milk, 2 scoops whey protein in water, 1g vitamin C, multivitamin, flax oil pills

m2: turkey on whole wheat bread with 1 slice cheese

m3: 4oz ground turkey mixed with 1 cup brown rice

m4: myoplex shake in water

m5: turkey on whole wheat bread with 1 slice cheese

pre workout: 1 scoop whey protein in water, 1 scoop phosphagen(35g dextrose + 5 g creatine) in water

post workout 1: 2 scoops whey protein in water, 1 scoop phosphagen in water

post workout 2: teriyaki chicken breast, 1 cup brown rice

post workout 3: myoplex shake in water

post workout 4: teriyaki chicken breast, 3 cheddar and broccoli perogies

m6 (before bed): 1 cup 1% cottage cheese, cup skim milk, 1g vitamin c, multivitamin, ZMA.

Seems like a lot, but it is very small meals spread out every 2 hours or so, the total comes to around 3500 or so, not outrageous by any means, I am hoping the spreading out of the meals will help with lowering the bodyfat levels, we shall see. so far so good, only it's a pain in the ass to prepare so many meals and bring them to work and all.

Soild numbers on the lifts

What are you taking ZMA for ? Better sleeping ?

Originally Posted by yellowmoomba

Soild numbers on the lifts

What are you taking ZMA for ? Better sleeping ?

I used to take zinc during the day anyway, so I figured I would just try the ZMA instead. Any added benefits I get from it will just be a bonus I guess. I haven't found it to really help with my sleeping, the air conditioner in my bedroom really helps me get some sleep, on the nights where it's like 60 degrees outside and I try to sleep with the windows open and a fan, I sleep like crap, ZMA or not.

Do you think it's a waste?

Originally Posted by yellowmoomba

Soild numbers on the lifts

What are you taking ZMA for ? Better sleeping ?

I used to take zinc during the day anyway, so I figured I would just try the ZMA instead. Any added benefits I get from it will just be a bonus I guess. I haven't found it to really help with my sleeping, the air conditioner in my bedroom really helps me get some sleep, on the nights where it's like 60 degrees outside and I try to sleep with the windows open and a fan, I sleep like crap, ZMA or not.

Do you think it's a waste?

I didn't see a real difference w/ or without ZMA. I had a few vivid dreams but that's about it. I used it for about two months. All I take now is a multi-vit in the AM and PM along with 3 Whey shakes a day.

gotcha--we'll see if it's in the budget to get more after my current bottle runs out. If not, I can always just go back to regular zinc. I am a big proponent of zinc and vitamin c though, I really feel it helps you stay "sick free".

I definately pop Extra Zinc and V-C during the winter

tuesday 9/20

bench press 275 x 5, 4

db bench press 115 x 6, 6

barbell rows 215 x 7
225 x 6

low cable rows 250 x 7, 7

db hammer curls 60 x 7, 5

tricep pushdowns 170 x 6, 7

wow! 12 sets and it was one of the most exhausting workouts I have ever done. The bench presses were very tough, but the db presses were crazy....i think i have anxiety attacks just trying to get the dbs into place. It's hard cause in a way you think you can't do it, but you manage I guess. I will stick with the 115s for a while, maybe till I can get 10 reps in both sets. The thought of doing 125 which is the next ones up is daunting. I may order some plate mates or those magnetic things that stick on and add 1 1/4 or 2 1/2 pounds per db. we'll see.

low cable rows were a personal best--felt very strong on those

Nice job. Are you aiming for 6 reps ?

Originally Posted by yellowmoomba

Nice job. Are you aiming for 6 reps ?

yep, good old max-ot style

9/21

nothing doing today, had to work late today and I really don't like going to the gym past my normal time, so I said screw it, no cardio for the day.

I would really love to save the money to buy an elliptical machine for my house, but at $4000 I don't know if it will ever happen, but I can always hope right? That way I can just run down to my basement and jump on the thing for 20 minutes whenever the hell I want...it won't be a project of having to get to the gym, and stuff....life would be so much easier, lol

by the way, does anyone know what a good gym quality treadmill would cost me?

Just run outside It's not too cold out in NY yet

Originally Posted by yellowmoomba

Just run outside It's not too cold out in NY yet

yeah its the opposite---almost still too HOT to run outside....it;s like still 85 degrees over here, doesn't fall start today or something?? Give me the 60s and 70s any day over this crap in September!

Cool about the same stats but you are stronger then me right now (and older by a couple years) . I'm getting over injuries and shift changes.

Originally Posted by Stewart20

yeah its the opposite---almost still too HOT to run outside....it;s like still 85 degrees over here, doesn't fall start today or something?? Give me the 60s and 70s any day over this crap in September!

Not for long The high around here for the next few days is 72 and lows about 50 which means you get about the same weather.

thursday 9/22

Man, damn gym had a "power outage" when I arrived so it was closed all night. Really pissed since it was supposed to be squat day. Now my schedule will be all messed up, oh well., I guess we just learn to adjust, no biggie, can't complain about missing a workout, at least I don't have to evacuate my home because of a fricken hurricane

so today, Friday, I will do my squat day and tomorrow I will continue as planned with upper vertical day. It will be tough though, because I have yet to do 2 days in a row on this program and also, if I keep to the original days, Monday would be deadlift lower day, which would only mean 2 days of rest between squats and deads. We'll see how it goes....

9/23

back to training! I think I have that disorder called body dysmorphia or whatever its called where you think you aren't big, but in reality you probably are....i think i see myself every day so I just don't see it, people tell me, maybe I need to just accept it. But I look at other people in the gym and I just seem smaller than they are, even though I out lift them. but whatever, ok to the workout

squats 245 x 6, 5
lowered the weight a bit to practice really sinking into the hole on these. Got down the lowest I have ever gotten with this much weight so I am happy about that

stiff leg deads 205 x 6, 6
lowered the weight on these as well to try to get good form. I put 45s on the bar so the range of motion would be lessened to try to focus on the hammies. I think it wound up being a kind of conventional deadlift almost as I had a slight bend in my knees on the way up to try to take the back out of it...nevertheless, back was fried after these

seated calf raises 135 x 6, 6

weighted sit-ups 35lb plate behind head x 6 25lb plate behind head x 10
obviously my abs are pretty weak strength wise, so the 35lber was killer, but they felt much better with the 25 lb plate

db side laterals 40 x 6, 6
get my side shoulder work in here since it doesn't fit anywhere else...

good workout today, we'll see if tomorrow's is as good since it will be without a rest day due to the gym power outage from yesterday

Maybe you need to lighten up the weights on the SLDL's a little more until you get your form down ?? I really try to keep my shoulders pulled back and push my butt back as I lower the weight. I can really feel the stretch in my hammies before the bar reaches my knee

i think the sldls i did yesterday were ok...my hammies are a little sore today so I know i got them at least a little bit--and they are more sore than my back so thats a good thing. we'll see how it goes next time

as for today--grueling workout--i am debating over whether to drop direct arm work, or just drop isolation direct arm work. For example--drop db curls and replace them with close grip chinups or something like that, cause today i was in no mood to do my db curls after everything else i did, and heavy ass db curls at the end of a long and hard workout might be too much. I love doing them, but the workout is just so tiring. Maybe just one set at the end just to finish things off--and maybe instead of doing pullups and lat pulldowns, i can do the pullups, and close grip chins instead. We'll see

saturday 9/24

dips bodyweight + 105lbs x 6, 6

standing db military press 70lbs x 6, 75lbs x 6

pullups bodyweight + 25lbs x 6, 6 -->barely...i just can't seem to progress on these...any pointers from anyone who is good at these????

upright rows 105lbs x 6, 6 -->these felt good for having not done them in like forever---tendonitis in my right forearm prohibited be from doing them but i said what the hell and tried it, so far so good

neutral grip pulldowns 210lbs x 6 --> just love these so I had to do a set

close grip bench press 225lbs x 6, 6

db curls 65lbs x 5, 4 --->like I said, just completely wiped at this point, had nothing left for these

You're putting up big numbers in here. I'd drop the curls and do chins. As far as increasing your pullups..........You could try dropsets after your weighted sets to squeeze out 2 more.

That's a lot of weight on dips for 6 reps !!

monday 9/26

ok my gym sucks---hot as balls in there today, and that is just not cool...the way i see it, the more you sweat during a workout without intending to, the worse off you are since you are probably sweating out a lot of shit that would help you later in the workout, so you fatigue quicker and risk injury easier--my opinion of course

anyway, trudged on, and had a tiring but good workout---the heat of the gym and the intensity of my deadlifts nearly ended the day very early, but i marched on to finish.

sumo deadlifts 265lbs x 6, 6

lying hamstring curls 170lbs x 6, 6

seated calf raise(freeweight) 135lbs x 8

45 degree leg press calf raise 400lbs x 8, 7

crunches with 25lb plate behind head x 12
with 35lb plate x 7

latpulldowns to chin (for rear delts) 120lbs x 10, 130lbs x 10


still trying to get back up to my all time best for deads which was 275 x 5. I fooled around with changing my workout like every week for a while so I really screwed myself up on all my lifts. I am trying to stay on course this time and get my lifts back up to where they were and beyond, and so far, I think I found a good formula. I already hit personal bests for barbell rows and today was a personal best for hamstring curls with the 170.

the deads felt good...I am really getting it down now, the initial push "through" the floor with your legs as you pull upwards. I used to feel these a lot in my back, even with *seemingly* good form, but the past 2 times, no back discomfort at all, and a good 1 to 2 second hold at the top of the movement before lowering.

Question---is it best to lower under tension like other lifts, or is it best to explode up and then lower the weight *quickly* while maintaining form and reset at the bottom and do it again? Basically if I got 6 reps do you treat it like 6 separate reps or 6 continuous reps like any other exercise? I am thinking it is best to just put the damn weight down and reset as fast as possible since you don't wanna screw with losing form and hurting your back. today I did that---put the weight down, took deep breath and exploded up again as fast as I could while maintaining form---I almost passed out after the set, lol.

Originally Posted by Stewart20

monday 9/26

ok my gym sucks---hot as balls in there today, and that is just not cool...the way i see it, the more you sweat during a workout without intending to, the worse off you are since you are probably sweating out a lot of shit that would help you later in the workout, so you fatigue quicker and risk injury easier--my opinion of course

anyway, trudged on, and had a tiring but good workout---the heat of the gym and the intensity of my deadlifts nearly ended the day very early, but i marched on to finish.

sumo deadlifts 265lbs x 6, 6

lying hamstring curls 170lbs x 6, 6

seated calf raise(freeweight) 135lbs x 8

45 degree leg press calf raise 400lbs x 8, 7

crunches with 25lb plate behind head x 12
with 35lb plate x 7

latpulldowns to chin (for rear delts) 120lbs x 10, 130lbs x 10


still trying to get back up to my all time best for deads which was 275 x 5. I fooled around with changing my workout like every week for a while so I really screwed myself up on all my lifts. I am trying to stay on course this time and get my lifts back up to where they were and beyond, and so far, I think I found a good formula. I already hit personal bests for barbell rows and today was a personal best for hamstring curls with the 170.

the deads felt good...I am really getting it down now, the initial push "through" the floor with your legs as you pull upwards. I used to feel these a lot in my back, even with *seemingly* good form, but the past 2 times, no back discomfort at all, and a good 1 to 2 second hold at the top of the movement before lowering.

Question---is it best to lower under tension like other lifts, or is it best to explode up and then lower the weight *quickly* while maintaining form and reset at the bottom and do it again? Basically if I got 6 reps do you treat it like 6 separate reps or 6 continuous reps like any other exercise? I am thinking it is best to just put the damn weight down and reset as fast as possible since you don't wanna screw with losing form and hurting your back. today I did that---put the weight down, took deep breath and exploded up again as fast as I could while maintaining form---I almost passed out after the set, lol.

Most of the time I don't reset. I'm in control of the weights when I lower it but NOT TOO SLOW!! When I go HEAVY I normally reset. You are almost at your goal

Originally Posted by Stewart20

monday 9/26

ok my gym sucks---hot as balls in there today, and that is just not cool...the way i see it, the more you sweat during a workout without intending to, the worse off you are since you are probably sweating out a lot of shit that would help you later in the workout, so you fatigue quicker and risk injury easier--my opinion of course

anyway, trudged on, and had a tiring but good workout---the heat of the gym and the intensity of my deadlifts nearly ended the day very early, but i marched on to finish.

sumo deadlifts 265lbs x 6, 6

lying hamstring curls 170lbs x 6, 6

seated calf raise(freeweight) 135lbs x 8

45 degree leg press calf raise 400lbs x 8, 7

crunches with 25lb plate behind head x 12
with 35lb plate x 7

latpulldowns to chin (for rear delts) 120lbs x 10, 130lbs x 10


still trying to get back up to my all time best for deads which was 275 x 5. I fooled around with changing my workout like every week for a while so I really screwed myself up on all my lifts. I am trying to stay on course this time and get my lifts back up to where they were and beyond, and so far, I think I found a good formula. I already hit personal bests for barbell rows and today was a personal best for hamstring curls with the 170.

the deads felt good...I am really getting it down now, the initial push "through" the floor with your legs as you pull upwards. I used to feel these a lot in my back, even with *seemingly* good form, but the past 2 times, no back discomfort at all, and a good 1 to 2 second hold at the top of the movement before lowering.

Question---is it best to lower under tension like other lifts, or is it best to explode up and then lower the weight *quickly* while maintaining form and reset at the bottom and do it again? Basically if I got 6 reps do you treat it like 6 separate reps or 6 continuous reps like any other exercise? I am thinking it is best to just put the damn weight down and reset as fast as possible since you don't wanna screw with losing form and hurting your back. today I did that---put the weight down, took deep breath and exploded up again as fast as I could while maintaining form---I almost passed out after the set, lol.

Good workout bro. Too bad our boy didn't do too well this week.

Originally Posted by I'm Trying

Good workout bro. Too bad our boy didn't do too well this week.

yeah really, what the hell was that?? The guy is first in the points running for a championship and they give him that piece of crap car? That is unexcusable by JGR....someone should be fired for A)building that garbage and b)choosing to use it at this race....and the sad thing was it was a brand new car...i certainly hope their other brand new cars aren't junk like this one was

at least we got talladega on sunday, he's bringing back the daytona car

Originally Posted by yellowmoomba

Most of the time I don't reset. I'm in control of the weights when I lower it but NOT TOO SLOW!! When I go HEAVY I normally reset. You are almost at your goal

for me, every set I do is considered HEAVY, so on these you think I should reset each rep?

yeah I got a little ballsy and added 20 more pounds than I did last week for the deads...I was so tempted to just say screw it and throw 2 25s on there for 275, but I decided that a 20 pound jump was enough. So yeah, next week I will go for 275 so I should be passing the bench within the next week

Squats are coming a little slower though--decided to work hard on my form and make sure I am going below parallel from now on