Indeed. I was working with a guy who got me down to 9% BF, after that no matter what we tried.....FAIL.
Good luck HI!!!
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Indeed. I was working with a guy who got me down to 9% BF, after that no matter what we tried.....FAIL.
Good luck HI!!!
I use gatorade post training with a few other sups like creatine.
No idea on my carbs. I just eat what I am told. I have a higher carb day and a lower carb day depending on my training schedule. I have done plans before that were tough but this time I am just doing what I am told and not worrying about it. So far it hasn't been that hard but we will see in a few weeks if I feel the same =)
2-21-2011
236 lbs
Leg press
3 plates each side x 15 reps
4 plates each side x 15 reps
6 plates each side x 12 reps
8 plates each side x 10 reps
Leg Extension
3 plates x 15 reps
4 plates x 12 reps
5 plates x 10 reps
7 plates x 14 reps~2 more reps than last time
Standing Calf Raise
15 reps x 210lbs
15 reps x 210lbs
15 reps x 240lbs
15 reps x 270lbs~15lbs more than last session
Still sick =(
236 lbs
Leg press
3 plates each side x 15 reps
4 plates each side x 15 reps
6 plates each side x 12 reps
8 plates each side x 10 reps
Leg Extension
3 plates x 15 reps
4 plates x 12 reps
5 plates x 10 reps
7 plates x 14 reps~2 more reps than last time
Standing Calf Raise
15 reps x 210lbs
15 reps x 210lbs
15 reps x 240lbs
15 reps x 270lbs~15lbs more than last session
Still sick =(
235lbs this AM
45 minutes of elliptical cardio.
Still sick
45 minutes of elliptical cardio.
Still sick
ParadiseCup
Elite Member
get better brother ! fight night is coming up
235lbs~2-23-2011
Back
Seated cable rows
150 x 10 reps strict
180 x 10 reps strict
225 x 10 reps
255 x 12 reps~2more reps than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
210 x 10 reps~2more reps than last time
Rear delt cable machine
100lbs x 10 reps
120lbs x 10 reps
140lbs x 10 reps
150lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps~1 more plate than last session
30 min cardio.
Back
Seated cable rows
150 x 10 reps strict
180 x 10 reps strict
225 x 10 reps
255 x 12 reps~2more reps than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
210 x 10 reps~2more reps than last time
Rear delt cable machine
100lbs x 10 reps
120lbs x 10 reps
140lbs x 10 reps
150lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps~1 more plate than last session
30 min cardio.
2-25-11
Arm day
233.5lbs
Standing EZ Curls
10x70lbs
8x90
8x100
10x130~2 reps more than last time
Preacher Curl Machine
30reps x 100lbs~rest pause every 10 reps (10 sec pause)~10lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x55 slow reps
8x60 slow reps
8x80 explosive reps~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
15x225
Overhead rope extensions
15x100lbs
15x110
15x120
10x160~10lbs more than last time
Reverse Tricep Extensions
12x130lbs
10x140
10x150
10x190~10lbs more than last time
Went home and did 30min interval elliptical cardio.
Arm day
233.5lbs
Standing EZ Curls
10x70lbs
8x90
8x100
10x130~2 reps more than last time
Preacher Curl Machine
30reps x 100lbs~rest pause every 10 reps (10 sec pause)~10lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x55 slow reps
8x60 slow reps
8x80 explosive reps~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
15x225
Overhead rope extensions
15x100lbs
15x110
15x120
10x160~10lbs more than last time
Reverse Tricep Extensions
12x130lbs
10x140
10x150
10x190~10lbs more than last time
Went home and did 30min interval elliptical cardio.
Subscribed, sorry it took so long! Great work heavy 
-T
-T
Carb load day!
2-26-2011
233.5lbs this AM
Today will be a carb load day! I just finished 5 pancakes with maple syrup and 5 egg whites with coffee. I get extra carbs all day long.
Progress pics
I started at 250lbs on 1-18, I am now 16.5lbs lighter. I am stronger than when I started the challenge 5 weeks ago. Mostly because I had little time to train much in 2010. Now that I am training more regularly my previous strength is returning fast.
233.5lbs this AM
Today will be a carb load day! I just finished 5 pancakes with maple syrup and 5 egg whites with coffee. I get extra carbs all day long.
Progress pics
I started at 250lbs on 1-18, I am now 16.5lbs lighter. I am stronger than when I started the challenge 5 weeks ago. Mostly because I had little time to train much in 2010. Now that I am training more regularly my previous strength is returning fast.
Thanks brother!Subscribed, sorry it took so long! Great work heavy
-T
2-27-11
235.5 lbs after last nights carb load. I feel warm today. This is likely a sign my metabolism kicked up due to the carb load.
Chest and shoulders
I decided to warm up on BB incline presses and then went and did very heavy Incline presses on an old hammer strength style machine. My rotator cuff felt very good today after the rotator prehab excercises.
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
225lbs x 20 reps
Hammer Strength Incline Bench Press
3 plates each side x 10 reps
4 plates each side x 10 reps
5 plates each side x 6 reps
6 plates each side x 3 reps~failed on the 4th rep about half way.
Pec Fly Machine
140lbs x 12 reps
160lbs x 10 reps
180lbs x 10 reps
230lbs x 10 reps~10 more lbs than last session
Seated DB Shoulder Press
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps
105lbs each hand x 5 reps~5 more lbs than last session
Decided to do upright rows with free weights today. I have been using a cable machine with an EZ bar attachment but decided to use a free EZ bar today.
Free Upright EZ Bar Rows
90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 8 reps
Ab Crunches
Bodyweight x 15 reps for 3 sets
30 minutes of treadmill cardio. Kept heart rate around 135-140 beats per minute.
235.5 lbs after last nights carb load. I feel warm today. This is likely a sign my metabolism kicked up due to the carb load.
Chest and shoulders
I decided to warm up on BB incline presses and then went and did very heavy Incline presses on an old hammer strength style machine. My rotator cuff felt very good today after the rotator prehab excercises.
Rotator Cuff Excercises
Barbell Incline Bench Presses
135lbs x 15 reps
225lbs x 20 reps
Hammer Strength Incline Bench Press
3 plates each side x 10 reps
4 plates each side x 10 reps
5 plates each side x 6 reps
6 plates each side x 3 reps~failed on the 4th rep about half way.
Pec Fly Machine
140lbs x 12 reps
160lbs x 10 reps
180lbs x 10 reps
230lbs x 10 reps~10 more lbs than last session
Seated DB Shoulder Press
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps
105lbs each hand x 5 reps~5 more lbs than last session
Decided to do upright rows with free weights today. I have been using a cable machine with an EZ bar attachment but decided to use a free EZ bar today.
Free Upright EZ Bar Rows
90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 8 reps
Ab Crunches
Bodyweight x 15 reps for 3 sets
30 minutes of treadmill cardio. Kept heart rate around 135-140 beats per minute.
2-28-2011
233 lbs
Leg press
3 plates each side x 15 reps
4 plates each side x 12 reps
6 plates each side x 10 reps
8 plates each side x 12 reps~2 more reps than last session
Leg Extension
3 plates x 15 reps
4 plates x 12 reps
5 plates x 10 reps
7 plates x 20 reps~6 more reps than last time
Leg Curls
70lbs x 10 reps
70lbs x 10 reps
70lbs x 10 reps
80lbs x 10 reps~10 more lbs than previous session
Standing Calf Raise
15 reps x 210lbs
15 reps x 225lbs
15 reps x 240lbs
15 reps x 285lbs~15lbs more than last session
233 lbs
Leg press
3 plates each side x 15 reps
4 plates each side x 12 reps
6 plates each side x 10 reps
8 plates each side x 12 reps~2 more reps than last session
Leg Extension
3 plates x 15 reps
4 plates x 12 reps
5 plates x 10 reps
7 plates x 20 reps~6 more reps than last time
Leg Curls
70lbs x 10 reps
70lbs x 10 reps
70lbs x 10 reps
80lbs x 10 reps~10 more lbs than previous session
Standing Calf Raise
15 reps x 210lbs
15 reps x 225lbs
15 reps x 240lbs
15 reps x 285lbs~15lbs more than last session
234lbs~3-2-2011
Back
Seated cable rows
150 x 15 reps strict
180 x 10 reps strict
225 x 10 reps
270 x 6 reps~15lbs more than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
225 x 7 reps~15lbs more than last session
Rear delt cable machine
100lbs x 10 reps
120lbs x 10 reps
140lbs x 10 reps
160lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 16 reps~1 more rep than last session
No cardio, still sick =(
Back
Seated cable rows
150 x 15 reps strict
180 x 10 reps strict
225 x 10 reps
270 x 6 reps~15lbs more than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
225 x 7 reps~15lbs more than last session
Rear delt cable machine
100lbs x 10 reps
120lbs x 10 reps
140lbs x 10 reps
160lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 16 reps~1 more rep than last session
No cardio, still sick =(
3-4-11
Arm day
232.6lbs
Standing EZ Curls
10x70lbs
10x90
10x100
14x130~4 reps more than last time
Preacher Curl Machine
30reps x 110lbs~rest pause every 10 reps (10 sec pause)~10lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x60 slow reps
8x70 slow reps
8x85 explosive reps~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
20x225~5 more reps than last session
Overhead rope extensions
15x100lbs
15x110
15x120
12x160~2 more reps than last time
Reverse Tricep Extensions
12x130lbs
10x140
10x150
10x200~10lbs more than last time
Went home and did 45min interval elliptical cardio.
Arm day
232.6lbs
Standing EZ Curls
10x70lbs
10x90
10x100
14x130~4 reps more than last time
Preacher Curl Machine
30reps x 110lbs~rest pause every 10 reps (10 sec pause)~10lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x60 slow reps
8x70 slow reps
8x85 explosive reps~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
20x225~5 more reps than last session
Overhead rope extensions
15x100lbs
15x110
15x120
12x160~2 more reps than last time
Reverse Tricep Extensions
12x130lbs
10x140
10x150
10x200~10lbs more than last time
Went home and did 45min interval elliptical cardio.
3-5-2011
45 min interval cardio
I missed some cardio this week due to being sick so I decided to make up a session today.
45 min interval cardio
I missed some cardio this week due to being sick so I decided to make up a session today.
weightslayer
Registered
looking good Heavy.
katt
Registered
Wow you're dieting and you still have PR's! 
Nice!
You're before and after photo looks awesome! You're really leaning out!
Nice! You're before and after photo looks awesome! You're really leaning out!
Thanks brother
Thanks, I hope to get way leaner but we will see.Wow you're dieting and you still have PR's!
You're before and after photo looks awesome! You're really leaning out!
3-6-11
233.6 lbs after last nights cheat meal
Chest and shoulders
I decided to do flat bench today. I severely injured my right rotator cuff again on 10-5-09 and have been trying to work around the injury for over a year. In 2010 I took about 6 months off of training and it really made it feel a lot better. I lost a lot of strength during that time but now it's coming back fast. I wanted to see if it was really healed today so I did the excercises that I could not do in the past.
Rotator Cuff Excercises
Flat BB Bench~this has been very difficult on my shoulder in the past. Today I had zero pain for the first time in 17 months doing flat bench!
Bar only x 15 reps
135lbs x 15 reps
225lbs x 10 reps
315lbs x 5 reps
Barbell Incline Bench Presses
225lbs x 8 reps
315lbs x 3 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 12 reps
160lbs x 10 reps
180lbs x 8 reps
240lbs x 10 reps~10 more lbs than last session
Seated DB Shoulder Press
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps
105lbs each hand x 6 reps~1 more rep than last session
Free Upright EZ Bar Rows
90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 10 reps~2 more reps than last session
Lateral Raises~this is how I injured myself in 2009. I felt my rotator cuff pop doing 65lb dumbells so I went super light today and had zero pain!
15lbs x 10 reps
20lbs x 10 reps
25lbs x 10 reps
30lbs x 10 reps
Ab Crunches
Bodyweight x 15 reps for 4 sets~1 more set than last session
30 minutes of elliptical cardio.
233.6 lbs after last nights cheat meal
Chest and shoulders
I decided to do flat bench today. I severely injured my right rotator cuff again on 10-5-09 and have been trying to work around the injury for over a year. In 2010 I took about 6 months off of training and it really made it feel a lot better. I lost a lot of strength during that time but now it's coming back fast. I wanted to see if it was really healed today so I did the excercises that I could not do in the past.
Rotator Cuff Excercises
Flat BB Bench~this has been very difficult on my shoulder in the past. Today I had zero pain for the first time in 17 months doing flat bench!
Bar only x 15 reps
135lbs x 15 reps
225lbs x 10 reps
315lbs x 5 reps
Barbell Incline Bench Presses
225lbs x 8 reps
315lbs x 3 reps
225lbs x 15 reps
Pec Fly Machine
140lbs x 12 reps
160lbs x 10 reps
180lbs x 8 reps
240lbs x 10 reps~10 more lbs than last session
Seated DB Shoulder Press
60lbs x 12 reps
70lbs x 12 reps
80lbs x 10 reps
105lbs each hand x 6 reps~1 more rep than last session
Free Upright EZ Bar Rows
90lbs x 10 reps
100lbs x 10 reps
110lbs x 10 reps
130lbs x 10 reps~2 more reps than last session
Lateral Raises~this is how I injured myself in 2009. I felt my rotator cuff pop doing 65lb dumbells so I went super light today and had zero pain!
15lbs x 10 reps
20lbs x 10 reps
25lbs x 10 reps
30lbs x 10 reps
Ab Crunches
Bodyweight x 15 reps for 4 sets~1 more set than last session
30 minutes of elliptical cardio.
3-7-2011
232 lbs
Leg press
3 plates each side x 16 reps
4 plates each side x 15 reps
6 plates each side x 12 reps
8 plates each side x 13 reps~1 more rep than last session
Leg Extension
3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
7 plates x 21 reps~1 more rep than last time
Leg Curls
70lbs x 10 reps
70lbs x 10 reps
80lbs x 10 reps
90lbs x 10 reps~10 more lbs than previous session
Standing Calf Raise
15 reps x 210lbs
15 reps x 225lbs
15 reps x 240lbs
15 reps x 300lbs~15lbs more than last session
232 lbs
Leg press
3 plates each side x 16 reps
4 plates each side x 15 reps
6 plates each side x 12 reps
8 plates each side x 13 reps~1 more rep than last session
Leg Extension
3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
7 plates x 21 reps~1 more rep than last time
Leg Curls
70lbs x 10 reps
70lbs x 10 reps
80lbs x 10 reps
90lbs x 10 reps~10 more lbs than previous session
Standing Calf Raise
15 reps x 210lbs
15 reps x 225lbs
15 reps x 240lbs
15 reps x 300lbs~15lbs more than last session
231lbs this am
45 minutes elliptical cardio PM
45 minutes elliptical cardio PM
229.6lbs~3-9-2011 (Starting weight was 250lbs)
Back
Seated cable rows
150 x 15 reps strict
180 x 10 reps strict
225 x 10 reps
270 x 8 reps~2 more reps than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
240 x 8 reps~15lbs more than last session
Rear delt cable machine
100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 reps
170lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 18 reps~2 more reps than last session
Machine Shrugs
2 plates each side x 20 reps
3 plates each side x 15 reps
3 plates each side x 20 reps
4 plates each side x 15 reps~1 plate more than last session
30 minutes interval cardio
Back
Seated cable rows
150 x 15 reps strict
180 x 10 reps strict
225 x 10 reps
270 x 8 reps~2 more reps than last session
Overhead wide grip cable pull downs to chest
150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
240 x 8 reps~15lbs more than last session
Rear delt cable machine
100lbs x 12 reps
120lbs x 10 reps
140lbs x 10 reps
170lbs x 10 reps~10 more lbs than last session
Hyper extensions
bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 18 reps~2 more reps than last session
Machine Shrugs
2 plates each side x 20 reps
3 plates each side x 15 reps
3 plates each side x 20 reps
4 plates each side x 15 reps~1 plate more than last session
30 minutes interval cardio
- Joined
- Dec 17, 2009
- Messages
- 14,747
- Reaction score
- 4,238
- Points
- 0
- Location
- Carlisle, Pennsylvania, USA
^ Stronger and leaner! 
You seem to be dropping the weight off pretty quick, what weight are you going for?
No target weight just want to be very lean so the mirror is my guage.
45 minutes interval cardio.
3-11-11
Arm day
227.4lbs
Standing EZ Curls
10x70lbs
10x90
10x100
6x160~30lbs more than last time
10x110
Preacher Curl Machine
30reps x 115lbs~rest pause every 10 reps (10 sec pause)~5lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x60 slow reps
8x70 slow reps
8x90~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
25x225~5 more reps than last session
Overhead rope extensions
15x100lbs
15x110
15x120
12x170~10lbs more than last time
Reverse Tricep Extensions
10x130lbs
10x140
10x150
21x200~11 reps more than last time
Arm day
227.4lbs
Standing EZ Curls
10x70lbs
10x90
10x100
6x160~30lbs more than last time
10x110
Preacher Curl Machine
30reps x 115lbs~rest pause every 10 reps (10 sec pause)~5lbs more than last session
Across The Chest Hammer Curls
8x50lb Dumb Bells each hand~slow reps
8x60 slow reps
8x70 slow reps
8x90~5 more lbs than last session
Cable pushdowns
15x150lbs
15x180
15x200
25x225~5 more reps than last session
Overhead rope extensions
15x100lbs
15x110
15x120
12x170~10lbs more than last time
Reverse Tricep Extensions
10x130lbs
10x140
10x150
21x200~11 reps more than last time
Great log, subbed.
Pic is last night.
I have about 5 more weeks left on my diet.
I have about 5 more weeks left on my diet.
