Going from lean to ripped

[chiquita6683]

If you notice at the end of the clip the guy is doing his workout with a gas mask on. I remember having to do stuff with my gas mask on in the military and it was absolute torture, because it makes breathing extremely difficult. No wonder this guy is known as a conditioning machine in the MMA.

That video was insane! How tall are you? Are you going to do any MMA?

 

[sexy_animal]

That video was insane! How tall are you? Are you going to do any MMA?

I'm 6'2". Nah...I'm not going to do MMA for now. I'm waiting to have a knee surgery and then I'll go back to playing soccer and doing boxing.

Man...I'm feeling spent today. I went to the gym, sat in the locker room and then walked straight out. Couldn't do it. Body needs rest.

I have to say the stress of my upcoming exam and the low-carb dieting lowered my testosterone levels. How do I know...the sex drive is down.

So I want to recover a little bit.

 

[sexy_animal]

Yup, it's happening! Here's a current pic. I'll post my goals for the month shortly. Fatloss is obvious despite the bloat caused by lots of carbs and spicy foods. I'm not even flexing anything in this pic! Yea!

Today's workout (fasted, early morning):

Barbell squats 4x6
Seated calf raises 4x10
Standing calf raises 4x10

Heavy bag-15 minutes (intense).

 

[chiquita6683]

 

[sexy_animal]

Thank you!

Ok, it's time for some new fitness goals!

1. Drop around 5lbs of bodyfat. My goal is to be at around 188lbs at dry, carb-depleted weight. Current weight around 194lbs.
2. Stay smoke free for the entire month.
3. Use creatine to power the workouts.
4. Get a full body tan.


Will be following a training split that looks like this:

M: Legs + intense heavy bag work
T: Core work + 1 hour low intensity cardio (stationary bike)
W: Chest + back
Th: Intense conditioning superset training
Fr: Shoulders + Arms
Sat: 30 minute jog

Most of these will be done in a fasted state.

 

[cutnbulk]

I am very impressed with what you have laid out so far. You started with some attainable short-term goals, you set out a very nice, clean diet, and you overcame some obstacles (cold- which I currently have now, and other problems with your living) and look where you're at. I congratulate you, and will follow suit with my journal, as well.

I look forward to following your journal! Keep it going. Good luck with your training.

 

[sexy_animal]

Thanks, I appreciate it.

I have to say getting ripped is hard work and so I would like to really focus for one more month and achieve my goals. I'm very much looking forward to just maintaining for a while and getting stronger.

Progress pictures will be up by May 13th.

 

[sexy_animal]

Yesterdays workout:
Did this one with my woman. She's a pretty fit chick. Circuit training...

Jumping jacks 30
Squat thrusts 10
Pushups 10
Situps 10
Front-Back-go 10
Mountain climbers 10
Ball side twists 10 each side
Ball throw and retrieve 4
Jog 2 min

Repeat x7
Total reps: 95x7=665


Today:

Beach run 2.5miles

 

[danzik17]

Looking leaner. How come you decided to do your workouts in a fasted state?

 

[sexy_animal]

Looking leaner. How come you decided to do your workouts in a fasted state?

I just get better fastloss results when exercising first thing in the morning, before breakfast. I do lots of crosstraining stuff now, and my performance doesn't seem to be affected.

 

[sexy_animal]

New strength record broken on the bench press. Up 10lbs for 6 reps.

Incline dumbbell bench press (#4 incline)

1x8 50lbs
1x5 70lbs
2x3 90lb
1x3 85 lbs
1x10 50 lbs

Pullups:

1x11
2x10
1x5 with negative pullup held 30 seconds at the end.

 

[sexy_animal]

Temporarily working out 7 days a week to get the desired results.

Mon: Chest/Back
Tue: Abs/Core+heavy bag
Wed: Legs
Thur: Abs/Core+1 hour steady state cardio
Fri: Shoulders/Arms
Sat: Conditioning (body weight, medicine ball drills)
Sun: Sprints/Anaerobic training on the beach

 

[lola1182]

great progress!! very encouraging!

 

[sexy_animal]

^^^Thank you! I try...

I have to say I like working out a lot more then I like dieting. So I brought up my calories and carbs a little bit, but I'm also training 7 days a week now, and feeling really good.

 

[AKIRA]

Today's core workout:

hanging leg raises 10
leg raises/L-chairs on dip bars 10
plank 30 seconds
side planks (on extended arm) 20 seconds each
60lbs weighted cable punches (right cross) 10 each
60lbs weighted cable side rotations 10 each side
60lbs weighted cable underhanded wood chops 10 each side
medicine ball crunches with full extension 20

steady state cardio (stationary bike) 40 minutes

I was gonna say...that this was a bit much, but these are one sets, yes? How many days a week do you do these?

I do core every workout. 1-2 exercises.

 

[sexy_animal]

I was gonna say...that this was a bit much, but these are one sets, yes? How many days a week do you do these?

I do core every workout. 1-2 exercises.

Yes, that is just one set. I do core training 2 days a week, usually prior to cardio. The thing is I'm going to start boxing after my surgery, so I'm focused on building up my rotational strength. That's why I do more diverse exercises for the core then someone who is primarily concerned with aesthetics.

We had a great combat conditioning workout with my woman out in the park yesterday. It was tough as hell, I was gasping for air all throughout.

We used a 12lbs medicine ball.

Ball overhead toss+retrieve 10 reps
Ball side twists 10 each side
Ball side scoop toss+retrieve 10 reps
Squat thrust+pushup+mountain climber 10 reps
Ball basketball pass toss+retreive 10 reps
Bear walk 25meters
Crab walk 25meters

Each set took 3 to 4 minutes to complete and we did 4 sets.

 

[chiquita6683]

Yes, that is just one set. I do core training 2 days a week, usually prior to cardio. The thing is I'm going to start boxing after my surgery, so I'm focused on building up my rotational strength. That's why I do more diverse exercises for the core then someone who is primarily concerned with aesthetics.

We had a great combat conditioning workout with my woman out in the park yesterday. It was tough as hell, I was gasping for air all throughout.

We used a 12lbs medicine ball.

Ball overhead toss+retrieve 10 reps
Ball side twists 10 each side
Ball side scoop toss+retrieve 10 reps
Squat thrust+pushup+mountain climber 10 reps
Ball basketball pass toss+retreive 10 reps
Bear walk 25meters
Crab walk 25meters

Each set took 3 to 4 minutes to complete and we did 4 sets.

Your woman must be really badass!

 

[BIGBRADUK]

well done mate, you can clearly see all your effort and hard work has paid off!

 

[sexy_animal]

Your woman must be really badass!

Yeah, she's a piece of ass, I like her...

 

[sexy_animal]

well done mate, you can clearly see all your effort and hard work has paid off!

Thank you, I always appreciate the kind words!

I won't be able to go to the gym for the next few days, but luckily its nice and sunny out which means I can work out at the gym.

I plan to do 300meter shuffle sprints in the sand, as a part of my anaerobic conditioning.

I'm also going to do bodyweight muscular endurance exercises from Stew Smith's Navy Seal Fitness book. Nothing like doing 500pushups, 100 pullups and 300 dips in the morning!

 

[sexy_animal]

Slightly dehydrated and carb depleted weight this morning-191 lbs

I'm right on the schedule to get to dry/carb depleted 188lbs by the 13th of May.

 

[sexy_animal]

I worked out twice yesterday. I did a legs workout in the morning, and then 45 minutes of steady state cardio on a stationary bike in the evening. Not bad at all, I like this.

 

[sexy_animal]

I have pulled a muscle in back where the lat ties into the spinal erector, so I'll be limited to steady state bike cardio for the next few days. Oh well

 

[gymforall]

Massage will get wrid of that pain in no time.........

 

[sexy_animal]

Been doing some form of cardio every day now. Either running on the beach or doing stationary bike cardio.

Yesterday's workout:

8am-45 minutes stationary bike steady state cardio-moderate effort
8pm-45 minutes stationary bike steady state cardio-intense effort

Whoever said that steady state cardio can't be intense was wrong...I was huffing and puffing and willing myself to continue every minute. I really challenged myself.

The more intense the effort, the greater the results.

Looking quite muscular. My goal is to have full-blown 6pack abs by my 27th bday (June 24th). I have every bit of confidence that I will get there.

 

[DIVINITUS]

Looking great! all the more reason to SMILE!!!

 

[sexy_animal]

^^Thanks. I take these first thing in the morning...I don't do mornings...

Here is one more month of progress. I'm leaning out still. I guess, as a newbie I severely underestimated how much bodyfat I carried on me. I'm going to post my dry weight tomorrow. I would estimate I need to lose about 7more lbs of fat until I start looking like I'm made of granite. Interesting, the abs really are the last area where the fat comes off. It has noticibly come off my legs last month and I now have a visible vein in my left bicep, so I know I'm on the right track.

 

[sexy_animal]

By contrast, here's what my back looked like just over a year ago.

 

[sexy_animal]

I have to say those pictures are not the most flattering and don't really do my progress justice. I've been killing myself in the gym and the results have been amazing.
It's very hard to look defined in a frontal picture unless you have a heavy tan. Here is what my abs really look like today.

NOW ITS TIME FOR ONE FINAL PUSH. THE NEXT SET OF PROGRESS PICTURES WILL BE POSTED ON JUNE 24th (MY 27TH BDAY).

 

[Balin]

Looking like some good progress man. You can do it for the 24th