body recomp and getting unfat again

[CG]

nice saturday afternoon sfw

BB Bench wu 185x8 195x5 205x4 (should have gone 7,5,3 (or more)

db bench 55x22 55x13 and one half rep> failure
seated overhand cable row 50 4x12 (i actually think it was 100, cause there are 2 clips, and it reads that the stack is the weight per clip. idk, need to do it on single cable machine nxt time
alt with
straight bar cable tricep pressdown 50 4x12

db shrugs (2 sec hold @ peak) 70 3x12
alt with
side lat raise 15 3x12

bb complex.. only 75 lbs, 2 rounds of 10 reps WTF, murdered forearms, moer whooped that hiit

 

[CG]

last night legs.. jesusss..
jump squat holding 10 lb db's 4x10 (should have been 6)

ATG squat 185x8 205x6 225x4 been a good 3 weeks without heavy squats

45* back raises w/25lb plate 3x10 (should have been 15)

seated MB twists (1kg ball) 3x20/side

run 1 mile as fast as possible.. pulled it off in 12 minutes even.


holy crap, I am sore today.

revelation, i can actually sfw on mondays, thursdays, and try for saturdays. might not always work, but its better than only getting in the gym 2xweek max.

no gym time till thursday.. this new workout is really kicking my ass

 

[CG]

thursday
negative chins 14 - 8, 6 (like these better than chin hangs, feel like im actually making progress)

front lat pulldowns 42.5 (double cable, so its prob 85) 25, 20
oh db mil press 20,15

rolling tricep ext 35 5x8
db hammer curl 40 5x8

2x core circuit -
toe touch "L" crunchx20
bicycle crunch x20 total (shoulda been 30 total)
side plank 30 sec/side

totally forgot to try and hit 100 pushups..

bike 1 mile - 3:16 half mile cooldown

 

[CG]

last night
week 3 day 1 upper body
BB Bench 190x6 200x4 220x2 (awesome, just awesome)

Incline DB Bench 45's 25, 16 (Max reps)

3a Bent DB 1 Arm Row 3x10 @45 10 @50
3b tricep Rope pushdown 3x10 @40 10 @ 50

4a BB Shrug 185 3x12
4b Incline Rear Fly 15 3x12 (shoulda gone with 10's, this was TOUGH)

BB Complex 75 x1, caught a TERRIBLE headache, felt like i got donkey punched, had to DROP the weight while squatting, that SUCKED

 

[twotuff]

This explains everything! Your just a fat pile of goo (sadface) and pissed about it. I do give you props tho for taking your frustrations out on the key board. Good luck with the diet you fat fuck!

 

[CG]

This explains everything! Your just a fat pile of goo (sadface) and pissed about it. I do give you props tho for taking your frustrations out on the key board. Good luck with the diet you fat fuck!

Listen you limey fuck, keep the fucking trolling to ag and out of my journal. thanks for stalking me though

 

[twotuff]

Listen you limey fuck, keep the fucking trolling to ag and out of my journal. thanks for stalking me though

Trolling Ha I would never do such a thing, All I was doing was wishing you good luck on your dreams.

 

[heavyiron]

Keep the crap out of the journal. Thanks

 

[CG]

Keep the crap out of the journal. Thanks

Gych!

 

[CG]

thursday
negative chins 12,7

front neutral pulldown 25,20 i think it was with 85 or 90?

neutral db press 20,15 40 lbs

1 arm cable rear delt fly 4x10x10

run the rack db curls, 8 reps per weight 35,25,15,10

core circuit x2
sprinter situp x20
v up x15
l crunch toe touch x15
hip up (i guess its like a hip thrust? fml idk) x15

25 pushups, died, due to yet another massive neck headahce/spasm/cramp, this is REALLY becoming a problem

 

[CG]

WEEK 4 DAY 1
BB bench (4 warmup sets 3 work sets) 5x195 3x205 1.5x230 got 1 good rep, had to pop my hips up to force it back up for nr 2. dont count that shit.

DB incline bench w/45s 24, 16

single arm bent DB row 50 3x8 55x8
alt with
tricep rope pressdown 50 3x8 55x8

2 sec peak pause bb shrugs 185 2x10 205x10
alt with
incline rear delt raise 10 3x10 need to try with the "girly" 12 lb weights 10 is too light, 15 is WAY too heavy

2 mile mid intensity stationary bike
1 mile high intensity (140 bpm +)

 

[CG]

thursday
negative chins 12,8

front neutral pulldown 25,20 85lbs

neutral db press 20,15 40 lbs

1 arm cable rear delt fly 4x10x10

run the rack db curls, 8 reps per weight 35,25,20,15

core circuit x2
sprinter situp x20
v up x15
l crunch toe touch x15

.5 mile bike sprint

 

[CG]

yesterday (tuesday)
week 5 day 1 - deload

bench bar warmup x20 125x5 135x5

incline db bench 40x15x2

seated cable row 35(double cable so 70) 2x15

standing tricep bar pressdown 35x12x2

palms up curl 30x2x12

bike, 2 mile high intensity (bp +150 whole ride)

 

[CG]

Deload week part 2

negative chins 6 (6 second movement)

front lat pulldowns 70x15x2

oh db mil press 30x15x2

Hammer curls 25x12x3 (really focused on bicep concentration)

Oh db tricep ext (2 hands) 45x12x3

3 mins of tabata bodyweight squats, wanted to DIE after lol

 

[CG]

wk 6 day 1
monday
flat bench - warmup sets - 3 work sets/ 175x8 190x6 200x4

alternating medicine ball pushups (i hate these. alot. sorta) 2x max 1st set 9 full reps, 2nd 6 full reps

seated cable row double d handle 3x12 @ 100

lying db tricep extensions 3x12 @ 30 per arm

cable face pull 3x12 35
alt with
zottman curl 3x12 25

.5mi RUN on the treadmill, need new shoes to run, my right heel has been hurting since

 

[CG]

thursday
chins. i did 8 single fucking chins. ive never done a god damned one in my life. i hit 8 singles. amazing.
2.Rest-Pause, 3-Second Eccentric Front Lat Pulldowns(Wide, overhand):x1 uh, idk, totally forgot what i hit with this

3.Standing DB “Modified Arnold Press”:3x10 @ 30

4.Blackburns:4 Positions, 15 Seconds each x 4 sets.. 10lbs . shoulda been 2 sets

5.Cable Curls:3x15 @ 45 lbs w/ ez bar.

 

[CG]

Week 7 day 1
Bench 185x7 195x5 205x4 (3 or more? Got to 4)

Offfset medicine ball pushup 6 (larger ball), 6. I hate these.

Seated row w\ dd handle 3x10 100 110 120 .

Lying db tricep ext 3x10 25lb\arm

A.cable face pull 3x10 42.5

B. Zottman curl 3x10 25lbs. These kicked ass.

 

[CG]

9 chins.
2.Rest-Pause, 3-Second Eccentric Front Lat Pulldowns(Wide, overhand):x1 100 lbs

3.Standing DB “Modified Arnold Press”:3x10 @ 30

4.Blackburns:4 Positions, 20 Seconds each x 2 sets.. 5 lbs TERRIBLE

5.Cable Curls:3x15 @ 45 lbs w/ ez bar

weightied incline crunches

 

[CG]

TUESDAY WEEK 8 DAY 1
1. Bench Press: 190 x 6, 200 x 4, 220 x 2 or more - i got 3!
2. Alternate DB bench (fat bench): 2x10 ea arm with 55lb db's
3. Standing Rope “J” Pulldowns 4x12 50lbs
4. 3-Way “Shoulder Shocker” : 2x10 ea 25 lb plate, 20 lb dbs. these are a killer but are FUN as all hell
5a. Timed DB Shrugs: 2 x 30sec w/50, 60 lb dbs
5b. Alt. Hammer Curls: 2x10ea arm w/45lbs

pretty decent workout overall, really liking this program..

 

[CG]

Chin-ups (total reps) =chin-up max + 70% = 9 chins, 6 doubles 3 singles.

2.Drop-Set Front Lat Pulldowns (wide, overhand):2x8,6,6 (8 reps, drop 20lbs., 6 reps,drop 10lbs., 6 more reps)started with 100 first set, 110 second set

3a.Seated DB “Modified Arnold Press”:3x8 45's - these are pretty rough
alt with
3b.Incline DB “cleans”:3x10 10's now that i know how to do these correctly theyre great

4.Barbell Curls:4x8 1st set @50, last 3 @ 60. stick with 60, maybe 70 next week.

weighted crunches 12x2 w/10lbs - moar weight next time.

hit the bike after quick

 

[CG]

fell off logging for a few weeks. kept working tho
wk 11 day 1
Bench Press:195x4, 215x2, 225x1, 240x1, 250x1, 255x1 should have stopped at 250, felt good, 255 is my new 1rm.

2.DB Floor Press, palms in:2 x Max Reps 45lbs 25, 23 reps

3.BW Inverted Row 2x Max - skipped
4.Barbell OH shrugs - skipped

5. R/P Incline DB Curls - 3x max, 20 sec rest. (20lbs, 17 8, 4 reps)

 

[MuscleGauge1]

In for this. Congrats on making a journal. Good work so far

 

[CG]

Chin-12 4 sets of 3

2A.1-Arm, 3-Second Eccentric Front Lat Pulldowns:2 x 12ea 42.5lb
2B.Standing DB Side Press:2x12ea arm 45 lbs

3.Incline DB rear delt fyes, thumbs up:3x15 10 lbs

4.Eccentric BB Curls:2x5 cheat movement. 70 lbs

 

[CG]

In for this. Congrats on making a journal. Good work so far

Thanks!