Don't call it a comeback...

[suprfast]

Okay, this is a comeback. I have been lazy, and only been off and on. School, BBQ, and everything else has been keeping me busy. I have been working out but not like i was when i started my first cut. I have however kept my weight down from my original fat self, but need to pick it back up.


Like always im sticking to my BGB. Thanks BUILT. Im monitoring macros with fitday and im holding myself to 2300 calories daily. Project 200lbs is back in effect for my birthday. I have 11 weeks(july 6) to go from 215 to 200. Will it work, i dont know, but i will try my damnedest.

Ill try to post most wonderful pics of my BBQ like I had. Its a damn hobby now

kris

 

[Marat]

Nice to see you back

 

[suprfast]

Nice to see you back

Nice to be back. I realized the less i logged the less i really stayed on point.

 

[DOMS]

I'd just like to say that I hate you.

I have that song stuck in my mind!

YouTube Video

Oh, and welcome back!

 

[suprfast]

I'd just like to say that I hate you.

I have that song stuck in my mind!

YouTube Video

Oh, and welcome back!

The exact reason i posted it.

 

[suprfast]

Garage is cleaned again and im ready to get back at it. I had to swap the engine in my little car since it died. NO EXCUSES NOW.

 

[suprfast]

The more i post the more i stay honest to myself, so DEAL WITH IT.

My first official back on track dinner.
Large Artichoke steamed
1C steamed brown rice
6oz of boneless skinless chicken thighs
4oz boneless skinless chicken breast
Marinated in SOY VAY teriyaki sauce. Damn good stuff.

Money shot

Kris

 

[suprfast]

Today looked like this.

Bench Press
5 x 135
5 x 165
5 x 185
5 x 205
5 x 225

Incline Dumbbell Bench
8 x 55's
8 x 65's
7 x 70's
3 x 75's

Incline Dumbbell Flys
8 x 35's
8 x 40's
8 x 45's
6 x 50's

Rack Pulls
5 x 225
5 x 275
5 x 295
5 x 315
5 x 365

Bent over Barbell Rows
8 x 135
8 x 165
8 x 185
5 x 205



2223 Calories
83g Fat
159g Carbs
211g Protein


Im freakin' beat. Numbers are way below what i was doing, but taking a month off hurts the first week.
Kris

 

[suprfast]

Squats
5 x 135
5 x 185
5 x 225
5 x 275
3 x 315

Lunges (8/Leg)
8 x 115
8 x 135
8 x 145
8 x 155

Glute-Ham Raises (thanks again for this one Built)
10 x BW
10 x BW
10 x BW
10 x BW
10 x BW

Seated alternating bicep curls(5/arm)
5 x 40's
5 x 45's
5 x 50's
5 x 55's
5 x 60's

Standing alternating hammer curls (8/arm)
8 x 40's
8 x 45's
8 x 50's
8 x 55's

Kris

 

[suprfast]

todays macros(and im feeling hungry, but will not cheat)

Calories - 2301
Fat - 91g
Carbs - 175g
Protein - 203g

kris

 

[suprfast]

Yesterday i was a tad on the light side. nothing sounded appetizing, well at least nothing that i wanted to eat.


Cal- 2030
Fat- 99g
Carbs- 108g
Protein- 172g

Should have finished the night off with a protein shake.

Kris

 

[suprfast]

Thanks to Curt James for the rep.

Workout

Weighted Chin Ups
5 x BW(211lbs)
5 x BW+5
5 x BW+10
5 x BW+15
5 x BW+20 (struggled on the last three, but still managed, somehow)

Barbell Pullovers
8 x 75
8 x 85
8 x 95
6 x 105

Hang cleans and Press
5 x 135
5 x 145
5 x 155(I totally hit the wall here, so i had to lighten up for the last two sets)
5 x 135
5 x 135

Arnold Press
8 x 45
8 x 50
8 x 55
8 x 60

Bent over side laterals
10 x 30

I was spent.


Today was a damn good day food wise. Yesterday I wanted to eat everything, today i feel full.

Calories - 2340
Fat - 77g
Carbs - 134g
Protein - 265

Tore me up some chicken breasts today, might have went overboard.

 

[suprfast]

Shitty shitty day. It started last night with not being able to sleep, then to my part time job, followed by a calculus exam at school. I had a shake for breakfast then worked 7 hours in the restaurant(part time job, full time student. hard work), followed by a quick shake again and right to school. Yes, i can eat at the restaurant but i would be forced to eat the shit they cook. Id rather starve than cheat on my "diet" . Finally got home and the misses made some baked chicken wings. I think i downed 12 wings and a little over a cup of broccoli.


Calories - 1616
Fat - 76
Carbs - 70
Protein - 163

At least the protein count was okay. Three tri tips in the fridge with my name on it for tomorrow.

I should add that todays bodyweight is 211.5. My goal is to hit 200 by my birthday in July(6th).

 

[suprfast]

Two day off because of the flu, but im going to try to squeeze my day 4 workout for the week in.

thought i would share my bbq from yesterday.
Three tri tips, and chicken breasts with a light citrus marinade.

I ate about 200 calories more than i wanted to but it is still below for the week.

Calories - 2586
Fat - 126
Carbs - 162
Protein - 193

 

[JerseyDevil]

Dayum, that looks good! I can honestly say, I have never had a steamed artichoke. Artichoke hearts for sure, but never a whole steamed one.

You should change your screen name to BBQBoy

 

[suprfast]

Dayum, that looks good! I can honestly say, I have never had a steamed artichoke. Artichoke hearts for sure, but never a whole steamed one.

You should change your screen name to BBQBoy

BBQ is a new passion of mine(well about three to four years new). It honestly is a great way to enjoy protein prepared with just spices and herbs and little to no extra fats(pan frying or searing).

Thanks for the props and artichokes are great.
kris

 

[suprfast]

Trap Bar RDL
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315

Good Mornings
8 x 135
8 x 155
8 x 165
8 x 185

Front Squats
8 x 135
8 x 155
8 x 165
8 x 185

Weighted Dips (BW = 210)
5 x BW+10
5 x BW+20
5 x BW+30
5 x BW+40
3 x BW+50

I didnt make it to skullcrushers. Shame on me
kris

 

[Stewart14]

ok, so skimming through your journal so far it looks like you're still pretty much on track. In fact, it looks like some of your numbers went up from your last journal. Mr Tree Trunks here still squatting 315 even after a layoff, that's some good shit man

 

[suprfast]

Thanks Stewart. Im very disappointed in myself for taking that break, and actually losing everything I previously worked hard for. I mustered everything I could on the three rep for 315, but I recall working super hard just to do 315 once. Im glad my muscles didn't deplete entirely.

Now im battling a flu that i just cant kick. Looks like I might be working out through it starting tomorrow if its still here.

 

[Stewart14]

Thanks Stewart. Im very disappointed in myself for taking that break, and actually losing everything I previously worked hard for. I mustered everything I could on the three rep for 315, but I recall working super hard just to do 315 once. Im glad my muscles didn't deplete entirely.

Now im battling a flu that i just cant kick. Looks like I might be working out through it starting tomorrow if its still here.

here's a tip I like to use when I'm sick. I swear by it, but I'm a little weird, lol. When you workout while sick, make sure you wear an excessive amount of clothes, like short sleeve shirt, then long sleeve shirt, then a big sweatshirt, make sure you have a crap load of water, and just sweat your balls off while you're working out. As long as you keep drinking you'll be fine. My *theory* is that you can sweat out the cold. See I'm weird, but I swear it works for me.

 

[suprfast]

here's a tip I like to use when I'm sick. I swear by it, but I'm a little weird, lol. When you workout while sick, make sure you wear an excessive amount of clothes, like short sleeve shirt, then long sleeve shirt, then a big sweatshirt, make sure you have a crap load of water, and just sweat your balls off while you're working out. As long as you keep drinking you'll be fine. My *theory* is that you can sweat out the cold. See I'm weird, but I swear it works for me.

Thanks. Ive done similar when i sleep. I recall having a fever of 100+ and i just pack on clothes, blankets, and even my heated blanket and i sweat like crazy(sleep well actually) and im usually done with it in a day or so. Ill try anything right now to get this to pass. My airways are really congested and breathing is the issue. I hate the central valley. Too many damn farms clogging up the tubes.

 

[suprfast]

Had not worked out all week, but i really wanted too. My daughter, wife, son, and myself were all SICK. None of us shared similar meals so it had to be a bug. Finally feel better and ready to put the weights back on the rack.

Project 405 squat here we come.

 

[Stewart14]

Had not worked out all week, but i really wanted too. My daughter, wife, son, and myself were all SICK. None of us shared similar meals so it had to be a bug. Finally feel better and ready to put the weights back on the rack.

Project 405 squat here we come.

I like that. I'm still working on Project Keep The Same Routine For More Than Three Days.

 

[suprfast]

I like that. I'm still working on Project Keep The Same Routine For More Than Three Days.

No shit. I was actually hoping you woudlnt see this post since youll start "PROJECT, I BENCH MORE THAN KRIS SQUATS"

I was at 375, not to turn the heat up and get my ass back into gear.

 

[suprfast]

Flu/Cold is done, now I feel like i'm still clearing it out of the lungs.

flat bench
5 x 135
5 x 185
5 x 205
5 x 225
4 x 245(I was quite impressed I was able to press 245x4 this early into returning. I think 275 is my one rep max, so hopefully I'll be pressing 275 for reps soon)

Incline Dumbbell press
8 x 60's
8 x 65's
6 x 70's
5 x 75's

Incline dumbbell flys
8 x 35's
8 x 40's
8 x 45's
8 x 50's

Rack Pulls(Or should I call them "EGO PULLS")
5 x 225
5 x 275
5 x 315
5 x 365
5 x 405

Bent over rows
8 x 135
8 x 155
8 x 175
5 x 205

 

[suprfast]

Yesterday blew monkey balls

Was in a hurry so the workout was shorter than I wanted, and SUCKED

Squats
5 x 185
5 x 225
5 x 275
3 x 315
0 x 365(yea, i tried, and gravity won)

Super set bicep curls and hammer curls(total reps each hand)

5 x 40lbs - 8 x 40lbs
5 x 50lbs - 8 x 50lbs

Shittiest workout in a long time

 

[suprfast]

I feel like stewart right now. My wife just asked me to join her on a membership at a local gym. I figured what the hell. Ill give it a month and see how it goes. Anything to get her back on track. Plus, I was getting bored working out by myself at home. Looks like I can change my BGB just a tad to accommodate larger assortment of machines.

Built, I'll be messaging you here in a few to get a workout routine update.

Kris

 

[suprfast]

First day at the new gym(it is actually a new gym) and i was impressed that it wasn't crowded, packed, or difficult to use any equipment i wanted. +1 so far.

Squats
5 x 225
5 x 245
5 x 275
5 x 295
5 x 315

I normally did lunges at this point but opted to switch it up for single leg / leg presses. weight is for each leg individually

8 x 180lbs(+weight of sled)
8 x 270lbs(+weight of sled)
6 x 360lbs(+weight of sled)
Last set was a regular leg press
8 x 540lbs(+weight of sled) Very easy to do

I couldn't find anything to rig for glute-ham raises. I was going to use the machine you just sit in and push the legs down with but it was busy and the leg presses actually got to me faster than i thought they would.

Seated alternating bicep curls
5 x 45
5 x 50
5 x 55
5 x 60

hammer curls
8 x 45
8 x 50
8 x 55

 

[suprfast]

wide grip pull downs
5 x 200
5 x 210
5 x 220
5 x 220
5 x 220

hang cleans and press
5 x 115
5 x 125
5 x 135
5 x 145
4 x 155

single arm overhead dumbbell press
8 x 50
8 x 55
8 x 60
8 x 65

Arnold presses(get in the choppa)
8 x 45
8 x 50
7 x 55

Still trying to figure out the new workout with more stuff at my disposal.
Day 2 for the misses too, so that makes me real happy

 

[suprfast]

Finals are coming to an end this coming week and I'll be back hard core.

I thought today was a damn good workout, and I haven't said that in quite some time.

Squat
5 x 225
5 x 275
5 x 295
5 x 315
3 x 335
(at this point I felt very awkward because I noticed people were looking. This is mediocre weight at best)

Leg Press
8 x 450(10 plates)
8 x 630(14 plates)
8 x 720(16 plates)
4 x 810(18 plates)
(Now it is weird because some guy walked up and asked to shake my hand because he wanted to give me props for how much weight I just leg pressed)

Leg Curls
8 x 100
8 x 145
8 x 160
(I hate this workout. I really need to find a way to do GHR)

Seated alternating bicep curls
5 x 40's
5 x 45's
5 x 50's
5 x 55's
3 x 60's

Hammer Curls
8 x 40's
8 x 45's
8 x 50's

Finished up with 10 minutes at 4.5mph on the treadmill plus cool down.
In my book this was a damn good workout. My squat is coming back up and I don't recall having this good of form on the leg press at all. Slow and low, just like my BBQ