body recomp and getting unfat again

[CG]

friday:

Assisted chin 5x5 90 85 80 85 75 75 better every week
Hammer pulldown 3x8 75 80 85

Oh bb press 5x5 105 115 125 135 135
Side lat raises 3x8 20 25 30 rough this week, but did it


Incline curls 3x12 15 20 20 -go for 3 @ 20 next time
Reverse grip curls 2x12 50 12x60

 

[CG]

Monday

Bent over bb rows 5x5 135 145 155 165 175
Yates row 3x8 155 165 175 - neeed better form, back is a little tight

Flat lever bench 5x5 70 75 80 85 90
db flys 3x8 15 20 25. Add 5 lbs next week


preacher curls 3x12x50lbs. I think I can toss in at least 1 set at 60 nxt week
standing bb curl 3x12x50

3.4 miles on the xpresso bike after. Damn good time, added some new nutrition too..

1 scoop noxplode. 1 scoop DAA 45 mins pre workout. Excited and shakey as a mf'er

Let's see how long that lasts lol

 

[CG]

wednesday

Deadlifts 5x5 205 225 245 265 285
Romanian deadlifts.. 3x8 185... good sets, move up next time

Quad extensions 3x12 180 - def add another 10 next round

treadmill for 10

OH YEAH

 

[CG]

Fuck. Forgot to log this from friday
Assisted chin 5x5 85 80 85 75 75 70
Hammer pulldown 3x8 75 80 85

Oh bb press 5x5 105 115 125 135 145 fuck. Yes.
Side lat raises 3x8 20 25 30


Incline curls 3x12 20 20 20
Reverse grip curls 2x12x60[/QUOTE]

 

[CG]

Monday

Seated lever rows (per arm)5x5 135 140 145 150 155
Yates row 3x8 155 165 175 niiiice

Flat DB bench! 5x5 60 65 70 75 80(pr!!)
db flys 3x8 20 25 30. Rough but gooood


preacher curls 3x12x60 lbs
standing bb curl 3x12x60

No cardio

 

[CG]

Todays squats
Box squat 5x5 225 235 245 255 265
Seated Leg press 3x8 270 360 400. Damn, these were tough. Positioned feet low to focus quads

Sl ham culs 3x14 80 85 90

2.9 mile xpresso bike

 

[CG]

Friday
Assisted chin 5x5 80 75 75 70 70
Hammer pulldown 3x8 75 80 85

Oh bb press 5x5 105 115 125 135 145
Side lat raises 3x8 20 25 30


Incline curls 3x12 20 20 20
Reverse grip curls 3x12x60

 

[CG]

No sfw till Friday, taking time to hit some ot to pay off that 40" flatscreen I just bought lol

 

[Hench]

Nice work Cg, gettin' some pretty decent numbers in here.

How's the diet going? Dropping much weight?

 

[CG]

Nice work Cg, gettin' some pretty decent numbers in here.

How's the diet going? Dropping much weight?

Thanks brother.. the goal is to put up moar and moar every week lol.. so far that's only workin for pullups lol

Diet is going. I've got my good days and my bad. Staying at the number of cals is easy, low carb is easy enough, gettin down enough protein.. not always. Need to invest in a good 5lbs of protein to just keep around for good measure. I did just buy 15 dozen eggs and 40 lbs of boneless skinless chicken breasts lol
Think ill be good on hi protein for a few weeks at least

 

[CG]

Friday
Assisted chin 5x5 80 75 70 70 65 - keeps on movingggg
Hammer pulldown 3x8 75 80 85

Oh bb press 5x5 105 115 125 135 145 rough
Side lat raises 3x8 20 25 30 very nice


Incline curls 3x12 20 20 20 great, next week, last set at 25
Reverse grip curls 3x12x60

did 5 min of 30 second rest 30 second sprint intervals. damn. i looked skinnier all weekend after that lol

 

[CG]

Seated lever rows (per arm)5x5 135 140 145 150 155 these were tough but doable
Yates row 3x8 155 165 175 did the last set for 10 lol

Flat DB bench! 5x5 60 65 70 75 80felt like crap half these weights, TOTALLY WANTED TO START AT 65 and try to HIT 85..NEXT WEEK!
db flys 3x8 20 25 30. good

preacher curls 3x12x60 lbs - fucking miserable
standing bb curl 3x12x60 - not much better

 

[jagbender]

Nice squat numbers ealrier!

You will have these off days! keep SFW man!

 

[CG]

Assisted chin 5x5 75 70 70 65 65 - yes.
Hammer pulldown 3x8 75 80 85 add 5 next week

Oh bb press 5x5 105 115 125 135 145 good good start at 115 next week
Side lat raises 3x8 20 25 30 very nice


Incline curls 3x12 20 20 25 great,
Reverse grip curls 3x12x60 ,50,50

Had to drop after 1st set, weight was too much after incline curlw

did 5 min of 30 second rest 30 second sprint intervals. damn. i looked skinnier all weekend after that lol[/QUOTE]

 

[CG]

Fucked up my back on rollercoasters this weekend. No sfw Monday. Prob not weds. Reminder look into

Escalating density training

 

[CG]

Seated lever rows (per arm)5x5 135 140 145 150 155
Yates row 3x8 155 175 185

Flat DB bench! 5x5 65 70 75 80 85! Pr!!
Totally gassed\short on time forgot\skipped pec flyes lol

preacher curls 12x50 12x50 14x50

1.5 mile walk home

 

[CG]

^forgot standing db curls 20x20

 

[jagbender]

how's your back doing?

 

[CG]

Not too bad, I was (as you see) feeling well enough to sfw on Tuesday. Heading in again tonight.

 

[CG]

Forgot this last Friday

Assisted chin 5x5 70 70 65 65 60
Hammer pulldown 3x8 80 85 90 need to work on full contraction at "peak"

Oh bb press 5x5 115 125 135 135 145
Side lat raises 3x8 20 25 30 add 5 next week!


Incline curls 3x12 20 20 25 great,
Reverse grip curls 3x12x50

 

[CG]

Seated lever rows (per arm)5x5 135 140 145 150 155
Yates row 3x8 155 175 195 OOOHH YEAHHHHHH

Flat DB bench! 5x5 65 70 75 80 85 tough
Pec flyes 8x3 20 25 30

preacher curls 14x50 14x50 16x50

Done.

 

[CG]

1 MONTH OFF THE WAGON, 3 LBS FATTER. FUUUUUUUUUUUUUUUUUUU

tudsdays birthday SFW

BENT OVER BB ROWS 5x5 135 135 145 145 155
Yates row 3x8 155 165 175.. NOT BAD

Flat DB bench! 5x5 60 65 70 75 80
Pec flyes 8x3 20 25 30

preacher curls 12X50 12x50 14x50
STANDING BB CURL 12x50x3

Done.

 

[CG]

Assisted chin 5x5 70 70 65 65 60 didn't drop agpound in the month off...
Hammer pulldown 3x8 70 75 80

Oh bb press 5x5 95 105 115 125 135
Side lat raises 3x8 20 25 30


Incline curls 3x12 15 20 25 great,
Hammer curls 3x12x35 (or 40 can't remember)

 

[CG]

BENT OVER BB ROWS 5x5 135 145 155 165 175
Yates row 3x8 160 170 180

Flat DB bench 5x5 65 70 75 80 85
Pec flyes 8x3 20 25 30

preacher curls 12X50 14x50 14x50
STANDING BB CURL 12x50x3

 

[CG]

friday.. from what i remember

Hammer pulldown 3x8 70 75 80
wide grip lat pull down 5x5 60 65 70 75 80 (i think?)

Oh bb press 5x5 105 105 115 125 135 (next week start 105, hit 115 2x, move up weekly till i press 145 again)
Side lat raises 3x8 20 25 30


Incline curls 3x12 20 25 25 just awesome, hurt like a mofo, but making progress
db tricep diamon extension 3x12 50lb loves me the tricep work
Hammer curls 3x12x40

 

[CG]

BENT OVER BB ROWS 5x5 135 145 155 165 175 (not a full 90degree angle, much better)
Yates row 3x8 160 170 180 add 5 next week? i think so

Flat DB bench 5x5 70 75 80 85 90 (PR!)
Pec flyes 8x3 20 25 30

preacher curls 12X60x3
tricep rope ppushdown 12x3 42.5 50 55
STANDING BB CURL 12x50x3

 

[jagbender]

glad to see you back posting

 

[CG]

Assisted chin 5x5 70 70 65 65 60
Hammer pulldown 3x8 75 80 85

Oh bb press 5x5 105 115 115 125 135
Side lat raises 3x8 20 25 30


Incline curls 3x12 20 25 25 great,

Behind head tricep ext 3x12 50 55 60

Hammer curls 3x12 40 45 50

6 mph run for 4 mins, 2 min walk after

 

[CG]

^Friday

Monday V

BENT OVER BB ROWS 5x5 135 145 155 165 175
Yates row 3x8 165 175 185. Very nice. Stick this weight next time, maybe add another 5 week after

Flat DB bench 5x5 70 75 80 85 90 fkg tough, but I got it done
Pec flyes 8x3 20 25 30 maybe 2 @ 25 next week? Thinking about switching to pec deck or cable crossovers


preacher curls 12X60x3
tricep rope ppushdown 12x3 42.5 50 55
Standing bb curl 12x60x3

 

[CG]

BENT OVER BB ROWS 5x5 135 145 155 165 175 add 5 next week
Yates row 3x8 165 175 185. Add 5 nxt week

Flat DB bench 5x5 70 75 80 85 90 still rough
Pec flyes 8x3 25 25 30

preacher curls 12X60x3
tricep rope ppushdown 12x3 47.5 55 57.5
Standing bb curl 12x60x3