body recomp and getting unfat again

[jagbender]

keep on going! glad to see you at it again!

 

[CG]

keep on going! glad to see you at it again!

Thanks brother. This time of year is tough!

 

[CG]

Back to legs mfer!
Box squat 5x5 225 235 245 255 265
Seated Leg press 3x8 270 360 450. (Blus 118 lb sled) felt awesome, used low foot position to emphasize quads

Sl ham culs 3x12 80 85 90 next time add 5

13 min liss cardio - treadmill

Can't wait to see how this feels lol

 

[CG]

New strategy. If I miss a workout, I make it up next time I sfw. Going on a 1 2 3 day schedule, if I miss day 3, thenext day is day 3.

Fasted cardio Treadmiull 20 mins 3.5 mph 3.5 incline

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

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


Incline curls 3x12 25 25 25

Tricep extension overhead 3x12 55 60 65

Hammer curls 3x12 45 45 50

 

[CG]

Starting a 20g creatine load today, going for 5 days, then 10g on w\o days, 5g on off days for say 4 weeks.

Is a deload necessary?

 

[independent]

Starting a 20g creatine load today, going for 5 days, then 10g on w\o days, 5g on off days for say 4 weeks.

Is a deload necessary?

Wow. This log fucking sucks. Just post cock pics.

 

[theCaptn']

Starting a 20g creatine load today, going for 5 days, then 10g on w\o days, 5g on off days for say 4 weeks.

Is a deload necessary?

not if it's NeoVar!

Wow. This log fucking sucks. Just post cock pics.

Indeed. Where's the gears and cat rape?

 

[CG]

Wow. This log fucking sucks. Just post cock pics.

Ill inbox them to ya

 

[CG]

not if it's NeoVar!



Indeed. Where's the gears and cat rape?

Mmmm neovar.lol.


Too flabby for gearsasis atm. That and my old lady needs a fuggin job before I can afford gears.... for now its just free placebos and protein.


And catrape? What is this??? Al's buttrock log?

 

[CG]

Deadliftssss
Deadlifts 5x5 225 235 245 255 265

Romanian deadlifts.. 3x8 185... good sets

Quad extensions 3x12 160 180 1200


readmill for 5

 

[CG]

Monday:

BENT OVER BB ROWS 5x5 140 150 160 170 180
5 Yates row 3x8 170 180 190.

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

Had to cut it short

 

[CG]

Box squat 5x5 230 240 250 260 270

Seated Leg press 3x8 280 370 460 (plus 118 lb sled) felt awesome, used low foot position to emphasize quads

Sl ham culs 3x12 85 90 95

Preacher curls- horrible 12x3 x60

25 min liss cardio - treadmill

 

[CG]

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

THICK BAR!! Oh bb press 5x5 105 115 125 125 135
Side lat raises 3x8 20 25 30 next week- 2 sets @ 25


Seated curls 3x12x25 much better than incline imo
Tricep extension overhead 3x12 50 55 60 +5 next week

Hammer curls 3x12 45 50 55


So the gym gt 1 thick bar and a pair of fat grips. Did that overhead bb press with the thick bar, totally killed the delts and shoulders, so fucking excited!

 

[CG]

Friday

BENT OVER BB ROWS 5x5 140 150 160 170 180
Yates row 3x8 170 180 190.

Flat DB bench 5x5 70 80 80 90 90
Pec flyes 8x3 20 25 30

Preacher curl 12x3x50

Tricep cable pressdown 12x3 42.5 50 55

Standing bb curl 14x50x3

 

[CG]

Sumo deadlifts 5x5 225 245 245 265 265

Romanian deadlifts 8x3x185

Quad extensions 12x3x200 - gooood but rough, had to pause after 10 on the last set

 

[CG]

Assisted chin 5x5 65 slow and controlled
Hammer pulldown 3x8 70 75 80

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


Seated curls 3x12x25 try last set @ 30 next time
Tricep extension overhead 3x12 55 60 65

Hammer curls 2x12 45 50 DONE

 

[DaMayor]

Good lookin' work, Cgrant.

Seems that you and your journal are getting a bumper crop of IM input...like myself, lol. But.......as long as you're keeping the numbers and doing the work, that's all that matters, right? Good job, man.

 

[CG]

Good lookin' work, Cgrant.

Seems that you and your journal are getting a bumper crop of IM input...like myself, lol. But.......as long as you're keeping the numbers and doing the work, that's all that matters, right? Good job, man.

Hahaha thanks brother.. gotta make my way over to your journal, haven't been too active lately lol

 

[CG]

Friday legs
ATG squats wu@ 135 then 5x5 155 165 175 185 195. God. I felt these all in the hips and quads, damn these are niiiiice.. start 10 higher next time.

Hack squat (ps hack squat machine) 8x3 130 180 200

Hamstring curl 12x3 85 90 95

Liss cardio - treadmill 2.1 miles

Awesome lower body workout

 

[CG]

Bent BB rows warmup 135x5 5x5 160 ..165 next time
Yates row 3x8 190.

Flat DB bench 5x5 80 try 85 next time
Pec flyes 8x3 25

Preacher curl 12x3x50

Tricep cable pressdown 12x3 50

Standing bb curl 12x3 60

Hiit treadmill.. 5 mins 30 sprint 30 rest
Liss treadmill 5 mins

 

[CG]

Sumo deadlifts 5x5 245

Romanian deadlifts 8x185 had to quit after 1 set, tweaked my back

Quad extensions 12x3x200 very nice

Liss cardio treadmill 10 mins

 

[CG]

Assisted chin 5x5 65 ouch
Hammer pulldown 3x8 75

THICK BAR Oh bb press 5x5 125
Side lat raises 3x8 25 30 30


Seated curls 2x12x25 8x30
Tricep extension overhead 3x12 60

Hammer curls 2x12 45 12x40 fucking rough

Tough workout all around, haven't worked upper body for too long

 

[CG]

Saturday

Bent BB rows 5x5 165
Yates row 3x8 190 rough

Flat DB bench 5x5 80 tough
Pec flyes 8x3 25

Preacher curl 12x3x50

Tricep cable pressdown 12x3 55

Db curl 14x45

Hiit treadmill.. 5 mins 30 sprint 30 rest
Liss treadmill 5 min before hiit, 5 after

 

[CG]

ATG squats wu@ 135 then 5x5 195 205 next time

Hack squat (hs hack squat machine) 8x3 180

Hamstring curl 12x3 95

Treadmill.. little run, little walk, kinda haphazard lol

 

[CG]

edit: the hack machine sled weighs 60.. so that was actually 240, someone pointed that out to me earlier lol


Imma start logging my food, hope to make me more responsible for my gut lol

Meal 1: eaa shake (same as 29g protein) with 5g glutamine peptides, and 1\4 tsp hawiian punch flavor

Brekky: 3 whole eggs, 1 slice cheese

Pre lunch: 3 oz turkey, 1.5 oz light swiss, 2 pcs light wheat bread (70 cal 12 g carb)

Lunch: 7 oz steak, 3oz shrimp 1\4c broccoli 2 oz potato

Mid afternoon: 6 oz greek yogurt plain 0%fat, 1 tsp agave nectar

Dinner: gumbo, idk how much yet, including 12 oz sausage, 12-16 oz chickey 10 oz shrimp and moar rice than I should eat, but fuck it.

Pre bed: min 1\4 c smooth cottage cheese (god I hope it doesn't taste like shit lol)

Will throw 1 can of tuna w\ 1 tbsp light mayo in if necessary

My lady went grocery shopping yesterday, now I officially have at least 4 lbs tilapia (frozen) god knows how many frozen filet pieces (can't beat gortons lol) and a ton of beer battered fish (carbs for sfw days? Fuck yes) 2.5 doz eggs (down from the 15 doz I used to get monthly lol) plenty o tuna, n still working on at least 10 lbs of boneless skinless chicken breasts..oh and TONS of fresh veggies, damn this broad takes care of me lol


Anyone try canned chicken breasts before? Great macros and I wanna try..

 

[CG]

Friday
Assisted chin 5x5 65
Hammer pulldown 3x8 75

THICK BAR Oh bb press 5x5 125
Side lat raises 3x8 30


Seated curls 3x12x25
Tricep extension overhead 3x12 65

Hammer curls 3x12 45

Hiit 9mph 30s sprint 30s walk for 5 mins

 

[CG]

Sumo deadlifts 5x5 245 *warmup at 135 ad 225 nect week try 5 @ 255 or 265. These were great today

Good mornings 8x3x95 subbed these for romanian deads, since I tweaked my back last time. Need to find out about adding more weight to these

Quad extensions 12x3x200 almost too easy. 210 next time

Liss cardio treadmill 10 mins

 

[CG]

After progressing nicely, I managed to pull off a sinus\ear\chest infection, totally deplete my energy, and end up on a 10 day course of augmentin.

Now, all I can do is shit my brains out, all day, and have little to say about it. Needless to say, a miserable, unwanted, unnecessary 1-2 week break is underway

 

[CG]

]so, theres a local trainer viewed as a hero by some (Joe Defranco) does alot of pro athlete training and training for former athletes, his book, built like a badass is my new virtue in regards to training..

started today
BB Bench (first time in prob 6 years) 135 wu 185x6 195x4 205x4 (should have gone 8,6,4 but the 2 week break, being sub 1000 cals and not having bb benched in years really did me in)

db bench 55x21 55x9 55x6 (should have been max rep x2 in the 20-25 range, but again, didnt have it)

seated overhand cable row 42.5 4x15
alt with
straight bar cable tricep pressdown 42.5 4x15

db shrugs (2 sec hold @ peak) 70 3x15
front lat raise (ooops should have been side) 15 3x15

bb complex.. holy shit, got through one cycle and lost my shnit, was about to pass out.
DeFrancosGym.com - Exercise Index: Barbell Complex w/ 135 lbs. - YouTube

ive been hungry as a mf ever since.

 

[CG]

Chin hangs (cause i could not hit a single chin.. wtf) 21 sec, 20 sec

a.lat pulldown (goal: 2x max; 20-25 and 10-20) 42.5x25, 21
alt with
b.standing db military press (goal: 2x max; 15-20 and 10-15) 35x21,20 -40 lb nxt time

a. rolling tricep curl 4x8 @ 35
alt with
b.db hammer curl 4x8 @ 35 - go with 40 nxt time

2x core circuit - threw up a lil bit hahah
toe touch "L" crunchx20
bicycle crunch x15 total (shoulda been 30 total)
side plank 30 sec/side

pushups (goal: 100 as fast as possible) hit 30, failed, couldnt put one more up


not a bad workout, not too sore today, but was TOTALLY shot afterwards