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~heavyiron transformation~The UncleZ HEAD to HEAD Challenge~

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lrredbeard said:
Thanks for posting all the info on your caloric intake - (what's a quick and dirty guesstimation of your macro breakdown?)

Glad to see I'm not the only one that digs peanut butter, lol.
Click to expand...
Not sure, it changes a lot. Training days I eat more carbs and less fat.
 
hey heavy how nights a week do u include cardio?......k never mind got it bro went back and looked at ur log....:geewhiz:
 
A female a my old gym would do stairstepper for a hr everyday except weekends. Her calves we so huge and the rest of her looked like a blob and she never lost weight lol.
 
8 minutes of domestic cardio early this morning. She was smiling the whole time...

Taking the day off work to cook mass amounts of food and train. Plan for today is back training and more cardio. Because I'm weight training today I will up my carbs a bit for increased energy. I have been on my nutrition plan for 2 days and already feel better. I actually like to diet. I hate that constant full bloated feeling when bulking so this is a welcomed relief from eating like complete shit the last few months.

MY focus is very high. I'm a bit OCD so I get into a mental place that is pretty unmovable. I have always had a problem of not being able to stop thinking about a topic or goal. It consumes me to the point that I wake up in the middle of the night thinking about it. This is also my strength and I will use my OCD behavior to put my entire effort into dieting and training these coming months. I feel like a machine at times. I eat exactly what my nutritionist says to eat. I train and never miss a session. In this journal I will take you into my mindset and share some rituals I have done over the years. I can only focus like this for short durations. Maybe 3-4 months then I get burned out. I feel like it is a seasonal thing. I can focus hard for a season then I need a break. Anyway, enough with the writing. Its time to eat.
 
heavyiron said:
8 minutes of domestic cardio early this morning. She was smiling the whole time...

Taking the day off work to cook mass amounts of food and train. Plan for today is back training and more cardio. Because I'm weight training today I will up my carbs a bit for increased energy. I have been on my nutrition plan for 2 days and already feel better. I actually like to diet. I hate that constant full bloated feeling when bulking so this is a welcomed relief from eating like complete shit the last few months.

MY focus is very high. I'm a bit OCD so I get into a mental place that is pretty unmovable. I have always had a problem of not being able to stop thinking about a topic or goal. It consumes me to the point that I wake up in the middle of the night thinking about it. This is also my strength and I will use my OCD behavior to put my entire effort into dieting and training these coming months. I feel like a machine at times. I eat exactly what my nutritionist says to eat. I train and never miss a session. In this journal I will take you into my mindset and share some rituals I have done over the years. I can only focus like this for short durations. Maybe 3-4 months then I get burned out. I feel like it is a seasonal thing. I can focus hard for a season then I need a break. Anyway, enough with the writing. Its time to eat.
Click to expand...

^^^ great info here guys. It IS a seasonal thing- that is why life is cycles......just like seasons of the year-very nice indeed:winkfinger:
 
heavyiron said:
The stairstepper kicks my ass. I can't imagine going that long.
Click to expand...

yea man. i slowly worked my way up to 45. and it was intervals so i wasnt straight up running up the stairs for 45 mins. and i was only 210 215 when i was doin that kind of cardio
 
heavyiron said:
8 minutes of domestic cardio early this morning. She was smiling the whole time...

Taking the day off work to cook mass amounts of food and train. Plan for today is back training and more cardio. Because i'm weight training today i will up my carbs a bit for increased energy. I have been on my nutrition plan for 2 days and already feel better. I actually like to diet. I hate that constant full bloated feeling when bulking so this is a welcomed relief from eating like complete shit the last few months.

My focus is very high. I'm a bit ocd so i get into a mental place that is pretty unmovable. I have always had a problem of not being able to stop thinking about a topic or goal. It consumes me to the point that i wake up in the middle of the night thinking about it. This is also my strength and i will use my ocd behavior to put my entire effort into dieting and training these coming months. I feel like a machine at times. I eat exactly what my nutritionist says to eat. I train and never miss a session. In this journal i will take you into my mindset and share some rituals i have done over the years. I can only focus like this for short durations. Maybe 3-4 months then i get burned out. I feel like it is a seasonal thing. I can focus hard for a season then i need a break. Anyway, enough with the writing. Its time to eat.
Click to expand...
8 min = fail



haha...i did about the same this morning
 
8-24-2011

Back

I took off 1 week of weight training to get my body ready for an upcoming blast. Decided to do back training today and ease myself into it. Overall I felt good but my left knee has been bothering me for a few weeks. I have been stretching it and hopefully the added cardio will loosen it up.

Seated cable rows

150 x 15 reps strict~full stretch forward on the last 5 reps
180 x 15 reps strict~full stretch forward on the last 5 reps
225 x 8 reps strict
240 x 8 reps

Overhead medium grip behind the neck cable pull downs

150 x 12 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
225 x 8 reps
225 x 8 reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps

Shrugs on clean and press machine

1 plate each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 12 reps
3 plates each side x 12 reps

Rear delt cable machine (Reverse pec dec)

100lbs x 10 explosive reps
110lbs x 10 reps
120lbs x 10 slow reps
140lbs x 10 reps

Cardio

30 min treadmill cardio post training.

Immediately post cardio I consumed a drink with Gatorade, Chained Out, creatine and glutamine. Went to Tokyo Joe's and had a regular brown rice bowl with veggies, extra steak and a tall water.

YouTube Video
 
Hey bud,

I noticed that challenger was spelt wrong. If you are going to use one, use this one.


 
Last edited:
Hey Heavy! Everything is looking very good bro. I know I will learn alot from your log and so can others. Keep it up bro!:winkfinger:
 
J.thom said:
looking good heavy. I like your mindset! It reminds me a lot of how kevin levrone used to train. Keep it up buddy!
Click to expand...

Thanks!

GMO said:
Keep killing it brother!:winkfinger:

Great log BTW...
Click to expand...

Thank you, I'm trying to put some detail into it.
pebble said:
Hey bud,

I noticed that challenger was spelt wrong. If you are going to use one, use this one.

heavyiron.jpg
Click to expand...

Haha, that's awesome! One suggestion though. Can you add a link to Z's site in the image?
BigMuffin said:
Hey Heavy! Everything is looking very good bro. I know I will learn alot from your log and so can others. Keep it up bro!:winkfinger:
Click to expand...
Right on brother!
 
heavyiron said:
Thanks!




Haha, that's awesome! One suggestion though. Can you add a link to Z's site in the image?
Click to expand...


First off, i noticed Photo bucket messed up or clicked the wrong one and reposted the spelling mistake. It???s corrected in my post and linked the z's site.

I don???t know if I can do them all if I can edit the old posts.
 
They should all be hyperlinked to Z site, and I deleted all of the old mistakes from photo bucket. Hopfully only the proper ones are left behind on the website.
 
heavyiron said:
8-24-2011

Back

I took off 1 week of weight training to get my body ready for an upcoming blast. Decided to do back training today and ease myself into it. Overall I felt good but my left knee has been bothering me for a few weeks. I have been stretching it and hopefully the added cardio will loosen it up.

Seated cable rows

150 x 15 reps strict~full stretch forward on the last 5 reps
180 x 15 reps strict~full stretch forward on the last 5 reps
225 x 8 reps strict
240 x 8 reps

Overhead medium grip behind the neck cable pull downs

150 x 12 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
225 x 8 reps
225 x 8 reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps

Shrugs on clean and press machine

1 plate each side x 15 reps
2 plates each side x 15 reps
3 plates each side x 12 reps
3 plates each side x 12 reps

Rear delt cable machine (Reverse pec dec)

100lbs x 10 explosive reps
110lbs x 10 reps
120lbs x 10 slow reps
140lbs x 10 reps

Cardio

30 min treadmill cardio post training.

Immediately post cardio I consumed a drink with Gatorade, Chained Out, creatine and glutamine. Went to Tokyo Joe's and had a regular brown rice bowl with veggies, extra steak and a tall water.

YouTube Video
Click to expand...

nice back day here

what is a clean and press machine?? i know what they are but seems like it has to be a free weight movement

bumpin that cardio up
 
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