body recomp and getting unfat again

[CG]

OK, so throughout the 2011 transformation challenge i broke my hand and a toe, and barely made any changes.. wtf.

so heres my continuation, where i hope to actually get something done

age:24
Height 5'11"
Weight 268
bf too high - mid 20's?

using built's BGB for a few weeks now, probably going to continue, but adding some extra bicep work

 

[CG]

last nights workout, normally a day 1 or 3, had to work late monday and tuesday, so wednesday was the first night in the gym..

Bent over bb rows 5x5 145 155 165 175 185 had a hard time on the last set..
Yates row 3x8 135 155 175 - these felt great, next time starting at 155

Flat lever bench 4x5(per arm) 75 80 85 90 (failed after 4 good reps @ 90, got 0 on 95)
db flys 3x8 20 25 30 (hard to complete 30, but got it done

normally seated calf press would come in here, but looknig at my biceps (and wanting to look hyooge this weekend) i decided to throw in a touch of "bicep building" work (yeah i know talk about being a schmuck, i hate billy biceps as much as anyone)

preacher curls 3x12x50lbs these got tough around rep 8/9, form was good but it was almost like my hands were working at different speeds

standing bb curl 2x12x40, 6x70 - these were much easier throughout, had to throw in a heavier low volume set at the end, cause shit, i couldnt do JUST a bunch of High rep bicep shit


after, 1.5 miles on the expresso bike

 

[jagbender]

Suscribed

 

[CG]

Suscribed

thanks bro! you win the transformation challenge yet?

 

[theCaptn']

 

[CG]

oh yeah. my goal?

get moar jacked moar tan and moar desierable (even though im tan as fk for myself)

and get to a low enough BF to do be gearded like the capt and sfw.

 

[jagbender]

thanks bro! you win the transformation challenge yet?

LOL I never considered my 50 Y/O butt in contention with those young whipper snappers.

They are taking their time to announce the winners tho Curious minds want to know.

 

[CG]

LOL I never considered my 50 Y/O butt in contention with those young whipper snappers.

They are taking their time to announce the winners tho Curious minds want to know.

hahaha nice, i've got my fingers crossed for ya!

 

[CG]

Sfw today armz again...

Pullups 5x5 using bw -95 for 3 sets, -90 for 2
Lat hammer pulldown 3x8 70 75 80

Oh standing bb press 5x5 95 105 115 125 135
Side lat raises

Spider curls
Reverse ez bar curl


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[jagbender]

looking good!

 

[CG]

Sfw today armz again...

Pullups 5x5 using bw -95 for 3 sets, -90 for 2
Lat hammer pulldown 3x8 70 75 80

Oh standing bb press 5x5 95 105 115 125 135
Side lat raises 3x8 20 25 30 (drop weight next time)

Spider curls 3x12 40
Reverse ez bar curl 3x12 40


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fixed weights -

 

[CG]

Today.. dropped weights a little.. rough weekend and I feel like overall I need to build up confidence\ solid lower weight lifts before going crazy..at least for today haha

Bent over bb rows 5x5 135 145 155 165 175 good set
Yates row 3x8 145 165 175 - these felt great

Flat lever bench 5x5 70 75 80 85 90. Good hard sets
db flys 3x8 15 20 25

preacher curls 3x12x50lbs easier thus week

standing bb curl 3x12x50 not tooo bad

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[jagbender]

Today.. dropped weights a little.. rough weekend and I feel like overall I need to build up confidence\ solid lower weight lifts before going crazy..at least for today haha

Bent over bb rows 5x5 135 145 155 165 175 good set
Yates row 3x8 145 165 175 - these felt great

Flat lever bench 5x5 70 75 80 85 90. Good hard sets
db flys 3x8 15 20 25

preacher curls 3x12x50lbs easier thus week

standing bb curl 3x12x50 not tooo bad

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Good to see you at it again!

 

[CG]

Good to see you at it again!

Thanks bro!

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[CG]

Wednesdays legs

Box squat 5x5 185 225 245 265 285
Leg press 3x8 +118lb sled 290 380 470

Sl ham culs 3x12 80 85 90

1.3 mi walk home..

Legs still hurting now lol

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[CG]

Lat pulldown 5x5 160
Hammer pulldown 3x8 70 80 90

Oh bb press 5x5 95 105 115 125 125
Side lat raises 3x8 15 20 25

Incline db curl 3x12 25 25 20 - jesus.
Reverse grip ez bar curls 3x12 40

 

[CG]

Workin ot tuesday-thurs this week, 50\50 on if ill get to sfw then... today was deadlifts for the first time in 3 weeks... oh yeahhh... and a lil bicep work cause shit, fat boys want guns too lol

Deadlifts 5x5 205 225 245 265 285 (maybe another 5 or 10 lbs on each set nextround)
Romanian deadlifts.. 3x8 225... good sets, 3rd set was not as good tho

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

Preacher curls ez bar 3x12 50 - next time go 50 60 60

Cross body hammer curls. Fml. 2x12 could barely hit 12th rep each time. Totally gassed after 2 sets with 40's

10 min liss cardio

Ate like an animal after this one lol

Let's see what I feel like after 11-12 hrsa of work tomorrow

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[CG]

Assisted chin 5x5 95 95 90 90 85
Parallel grrip lat pulldown 3x8 140 150 160

Oh bb press 5x5 95 105 115 125 135
Side lat raises 3x8 15 20 25

Incline db curl 3x12 20 20 25 better
Cross hammer curls 3x12 35 40 45

5 mins of 30\30 hiit. 30 sprint @ 7.5-8 mph 30 off

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[CG]

Monday

Bent over bb rows 5x5 135 145 155 165 175 not too bad
Yates row 3x8 145 165 175 - these felt great

Flat lever bench 5x5 70 75 80 85 90. Fell 2 short @ 90
db flys 3x8 15 20 25

preacher curls 12x50lbs 2x12x60 llbs

standing bb curl 3x12x50 not tooo bad



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[jagbender]

Monday

Bent over bb rows 5x5 135 145 155 165 175 not too bad
Yates row 3x8 145 165 175 - these felt great

Flat lever bench 5x5 70 75 80 85 90. Fell 2 short @ 90
db flys 3x8 15 20 25

preacher curls 12x50lbs 2x12x60 llbs

standing bb curl 3x12x50 not tooo bad



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nice workout

you gonna get a visit from Irene?

Now saying only a Cat 1-2

 

[CG]

Friday

Assisted chin 5x5 90 90 90 85 85
Hammer pulldown 3x8 70 80 80

Oh bb press 5x5 95 105 115 125 135
Side lat raises 3x8 15 20 25

Bicep work...uh...

Incline curls 3x12 15 15 20
Reverse grip curls 3x12 60


I think?
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[CG]

Bent over bb rows 5x5 135 145 155 165 175 not bad
Yates row 3x8 155 165 175 - these felt great

Flat lever bench 5x5 75 75 80 85 90 fkg garbage. Stopped at 4.5 on last set
db flys 3x8 15 20 25 pretty ok lol

Cross hammer curls 3x12 40 45 50

Bb curl 3x10 70


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[CG]

Killed it today. Awesome sfw

Assisted chin 5x5 95 90 85 85 80 weight keeeps movin
Hammer pulldown 3x8 70 75 80 better this way than jumping by 10

Oh bb press 5x5 95 105 115 125 135 this was awesome. 5 solid sets.
Side lat raises 3x8 15 20 25 good.


Incline curls 3x12 15 20 20 - woooo 2 sets @ 20
Reverse grip curls 3x12 50 - good but tough

Annnd tanning


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[jagbender]

Nice OH BB PRESS!

 

[CG]

nice oh bb press!

thanks brother!

 

[CG]

shitty week, lots of stuff going on only got to sfw once.

friday:

Assisted chin 5x5 90 85 80 80 70 yessssssssss
Hammer pulldown 3x8 75 70 85 tough one but getting the weight up

Oh bb press 5x5 95 105 115 125 135 95 is too low to start, but 135 is still the max..
Side lat raises 3x8 20 25 30 MOVED THAT UP TOO!!!


Incline curls 3x12 15 20 20 -go for 3 @ 20 next time
Reverse grip curls 3x12 50 - goodtry 1 set @ 60 next time

 

[jagbender]

priorities!
weights are moving the right way!

 

[CG]

priorities!
weights are moving the right way!

Sorry, should have corrected. Worked too damn much ol

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[skinnyguy180]

 

[CG]

Legs are feelin much better from the ass muscle pull lol.. back to squats it is

Box squat 5x5 225 235 245 255 265
Leg press 3x8 +118lb sled 270 360 450

Sl ham culs 3x12 80 85 90

2.4 mile xpresso bike
Legs still hurting now lol

I'm gon be hurtin from dis one lol. Good to see I ony lost 20 lbs off squat.

Oh and I'm down to muthafugin 259

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