Keeping me accountable

[suprfast]

Off day, i hate them. I feel so unproductive.

Picked up some stuff for cramps today(potassium, calcium, and magnesium), and fed ex was nice enough to deliver my Optimum Nutrition Creatine(creapure).

Thanks a lot bodybuilding.com. Fastest delivery of anything i have ever bought online.


kris

 

[suprfast]

Workout C

5x5 chins - bw + 20

3x8 barbell pullovers - 95lbs (adding 2.5 to each side next week)

5x5 hang cleans - 155lbs (these will be the death of me)

3x8 arnold press - 70lbs each

3x10 bent over side laterals - 45lbs each

didnt have time to fit in abs and calves today, and im pissed about this.

25 days to go until my 25 week diet and exercise phase 1 ends. Im worried i wont hit 200 even, but i think ill dip under 205 easy.
kris

 

[suprfast]

End of the week
Workout D

5x5 skull crushers - 115lbs

3x8 weights dips - bw + 20lbs

5x5 romanian dead lifts - 225lbs (i dont feel these at all unless i the weights are an inch from the floor, is this normal)

3x8 good mornings(and good night) - 135lbs (i had to lighten the load because i was apparently doing these wrong. took it down to 2 x 45 and wow, activation from the ass to the hams)

3x8 front squat - 165lbs (felt it all in the quads today)

Thinking about a yoga session tomorrow to work on flexibility.

kris

 

[suprfast]

last night

workout C

5x5 chins - bw + 20lbs

3x8 barbell pullovers - 100lbs

5x5 hang cleans - 160lbs

3x8 arnold press - 65lbs

Ran out of time to finish the rest of my workout.

Kris

 

[suprfast]

workout a

5x5 bench press - 240lbs
3x8 incline dumbbell - 67.5lbs
3x10 incline flys - 37.5lbs

5x5 rack pulls - 435lbs(new personal best, no straps)

I had a school function for the little one, so i wasnt able to finish the workout.
Story of my life this week.


Im going to start a deloading phase(if this is what its called) starting next week on the chest. It is by far the weakest of all my body parts. I really feel a need to build a stronger foundation before i move up, and i think moving the weight down to go back up seems like a good approach. What do you think about this?

Kris

 

[Stewart14]

well if you consider being able to do a 5x5 with 240 on the bench weak, what is it that you consider strong?

keep up the good work, your weights are really getting up there, I haven't been in here in a while, but I was impressed, especially by the rack pulls, awesome stuff man

are you still playing modern warfare? I won the damn thing already, and I'm not really into the online stuff, so I just pissed away $60,. I should have just rented it, but I had no idea it would be so damn short.

 

[suprfast]

well if you consider being able to do a 5x5 with 240 on the bench weak, what is it that you consider strong?

keep up the good work, your weights are really getting up there, I haven't been in here in a while, but I was impressed, especially by the rack pulls, awesome stuff man

are you still playing modern warfare? I won the damn thing already, and I'm not really into the online stuff, so I just pissed away $60,. I should have just rented it, but I had no idea it would be so damn short.

Im all about the online play. I get my bro in law, father in law, and brother then we get down to business.

Well, 240lbs doesnt seem like much(i guess comparing myself to others is a big no no). This comes back to the jokingly debate i had with built about a correlation to big bench numbers and getting laid. My wife is unhappy with my bench so i dont get any
I struggled every bit on the 240(reps 4/5), but i still think it might be wise to deload and build up again(unless you think its pointless). Chest is by far my weakest muscle(most pushes are). Im a strong PULL guy. Back, biceps and legs i own. Just trying to get my numbers up there. Diet will do the rest for the physique.

Thanks for looking stewart
kris

 

[Stewart14]

Im all about the online play. I get my bro in law, father in law, and brother then we get down to business.

Well, 240lbs doesnt seem like much(i guess comparing myself to others is a big no no). This comes back to the jokingly debate i had with built about a correlation to big bench numbers and getting laid. My wife is unhappy with my bench so i dont get any
I struggled every bit on the 240(reps 4/5), but i still think it might be wise to deload and build up again(unless you think its pointless). Chest is by far my weakest muscle(most pushes are). Im a strong PULL guy. Back, biceps and legs i own. Just trying to get my numbers up there. Diet will do the rest for the physique.

Thanks for looking stewart
kris

maybe you should try something like the dual factor 5x5 routine for your bench or everything else, but especially your bench. you know, the one where you work up over 4 weeks and week 4 is supposed to be a new record week, then you deload and start over again. the built in deload is when you start over and are doing the lower weights again.

So what do you need to bench to get laid? I'm pretty certain that my 520 deadlift at the powerlifting meet I did last year should have gotten me laid everyday for a week, but alas that didn't work out too well. Ah, the joys of marriage.

 

[suprfast]

What is the dual factor 5x5 in a little more detail.

BTW, the rack pull was with all my weights. Time to buy 2 more 45lbs weights. Sports Authority needs a black friday hookup

Would you happen to have good videos of rack pulls, RDL, and dead lifts. I truly get all mixed up with form between the three.
kris

 

[suprfast]

Workout D

5x5 skull crushers - 120lbs

3x8 dips - bw + 25lbs

5x5 RDL - 205 lbs(went lighter but i felt it more today than i have in the past)

3x8 good mornings - 135lbs (same comment as above)

3x8 front squats - 175lbs

Kris

 

[suprfast]

Workout A

5x5 bench press - 225lbs (went lighter to work back up)
3x8 incline dumbbell - 60lbs each
3x10 incline flys - 30lbs each

5x5 rack pull - 365lbs (1 rep of 490lbs )
3x8 bent over barbell rows - 200lbs
3x10 bent over dumbbell rows - 65lbs each

Ordered a newyork barbells trap bar so i cant wait for that to come in.
kris

 

[suprfast]

workout B

5x5 bicep curls - 50lbs each
3x8 hammer curls - 50lbs each

5x5 squat - 280lbs (felt really good, should be repping 315 within a month)
3x10 GHR - i love these

didnt get a chance to do lunges, but im giving my knee a break from the lunges as it cramped bad three weeks ago. Ill be back on those next week.

Current weight is 207lbs still. Started to double and triple check all my weights of food because i think i can hit 195 by year end.

kris

 

[suprfast]

Well 25 weeks is up and while i didnt reach my goal of a pound a week(my fault not following the diet 100%, more like 75%) i did reach a new low of 205lbs this morning. I am very happy and only have new goals to set. I am guessing i can knock off the 5 lbs within another month of really following the diet and look forward to a second stage goal of 195lbs.

Thanks to everyone here at IronMag for giving me guidance, motivation, and determination to making a new me.

Pics of my new 205lb frame will be up later.
kris

 

[CityHunter]

Hi Chris,

we are almost at the same point, with sometimes the same problems, I just get rid of a shoulder pain, thanx to anti-inflamatory

Show us your cut pic!!! Diet for the moment has been easy for me. Take a look to my thread if you have the chance, I'll follow yours with attention!!

What's your current macro right now???

 

[suprfast]

I in no way call it a "cut" but its down from 225. Im started to see muscles though(who knew i had them). Its really a reality check because i thought i was in decent shape at 225lbs, but my friends were not nice enough to tell me i was fat. A real friend would have busted my balls about it.

Macros are roughly as follows:
2300-2600 calories per day
90-110 grams of fat
150-200 grams of carbs(some days are worse than others, but nothing is better than a bowl of cereal before bed)
200-250 grams of protein per day

Diet is all whole grains, which include breads, pastas, rice. No refined crap or enriched crap if i can help it. I eat a lot of meat(as you can see in my BBQ thread). Ill check out your thread right now.

Just added one more EC into my daily regimen which brings me up to 600mg caffeine and 75mg ephedrine sulfate(bronkaid). I get funny looks when i buy a box then my wife buys a box so i dont run out. QUICK, LETS GET HOME TO MAKE SOME METH.
kris

 

[CityHunter]

LOL I see.

Why don't you try to lower you calories just a bit trying to stay at 2300 cal/day??

Concerning proteins Marianne/Built told me to eat at least 0.5 grams per pounds of lean body mass. 200gr is not enough I think in my HMO.

Show us your pics !!! Keep it up we're gonna succeed in our goal!!!!

 

[suprfast]

200g would put me at roughly 1g per lb of body mass(not lean). Im losing weight where i am, but its the days that i just go above and beyond. It happens as pay days get closer because i run out of good foods to eat at the house. When pay day gets here i stock up on all the goods. Ill grab the pics right now
kris

 

[suprfast]

Pics are at a bad angle. I didnt realize this until after i snapped them(my wife snapped them). Ill have to snap new pics for a better angle, but im usually too lazy to do this

UPDATED, scroll back to first page to compare and contrast. Differences are huge(i think)

Im a wheels kinda guy.

 

[suprfast]

some better pics if it matters.

 

[suprfast]

Workout D

5x5 trap bar RDL - 275lbs (trap bar makes all the difference to add more weight)
3x8 good mornings - 155lbs
3x8 front squat - 185lbs (too light)

5x5 skullcrushers - 115lbs (almost crushed my skull on the last rep, thank you spotter)
3x8 weighted dips - bw + 35lbs

enjoy
kris

 

[suprfast]

woke up at 6am so i would be fully awake for my workout at 8:30, and it paid off. 6am is early for me

workout C

5x5 hang cleans w/ overhead presses(whatever these are really called) - 135lbs
3x8 arnold press - 65lbs each
3x10 bent over sides - 45lbs each

5x5 chins - bw + 25lbs
3x8 barbell pullovers - 100lbs

skipped abs and calves like usual

 

[Stewart14]

tell you what, you're throwing up some pretty damn nice numbers on all your exercises. if i were you, i would not worry so much about your weight and diet and work on improving all your strength numbers. unless you want to be a contest bodybuilder, i think it's more worth it to get stronger and bigger as a whole than ripped and less strong.

we're relatively old and married guys, sure i like to look nice with my shirt off, but i'm really not trying to impress anyone anymore, i would rather be a little heavier and be able to crush any skinny ripped guy that messed with me.

 

[suprfast]

I feel like my numbers are just okay. Im leaning a little more towards the bodybuilding sexiness than i am with the big numbers power lifter(but i really do want both, i just know its hard to get both). I wont be competing in any bb events, nor would i be competing in any power events. In the event i ever have to quarrel with you, im looking for a large pipe

If i can get to 195 and look decent, then ill start packing the weight back on. I dont want to be 4% BF nor do i want to eat like a 105lb anorexic everyday
kris

 

[Stewart14]

I feel like my numbers are just okay. Im leaning a little more towards the bodybuilding sexiness than i am with the big numbers power lifter(but i really do want both, i just know its hard to get both). I wont be competing in any bb events, nor would i be competing in any power events. In the event i ever have to quarrel with you, im looking for a large pipe

If i can get to 195 and look decent, then ill start packing the weight back on. I dont want to be 4% BF nor do i want to eat like a 105lb anorexic everyday
kris

i shouldn't really talk, I'm actually a lot smaller than I was in that pic in my gallery with my son in the stroller. i was prob like 225 in that pic, now I'm hovering around 210, people have noticed i am looking leaner so i know it's not just my imagination. I admit that i do kind of like the way i look minus those pounds, but i am definitely always going to be a strength guy at heart. If i had the choice to be 190 lbs ripped or 230 and pudgy but could bench a small horse and deadlift a trailer, I am opting for the later.

 

[suprfast]

Sorta thinking about going in between what i want and what you said stewart. I know there isnt a true way to do it, but i would like to get more size and just eat more food, CLEAN that is. I know my muscles wont get bigger on a cut, they will just be more visible. Im upping my carbs to bring me closer to a maintenance than a cut. Maybe ill add more if i like what i see in a month or two. Baby steps.


Workout B(sorta)

Decided to add weight between sets instead of staying at the same weight. WHAT a difference this makes. My legs are still burning 15 minutes after workout and my ass feels like it was part of a gang bang.

Squats
5 x 225lbs
5 x 255 lbs
5 x 275 lbs
5 x 295 lbs
4 x 315 lbs(most weight ive ever done for so many reps. Im thinking 4 plates isnt too far off, soon ill squat what stewart benches)

standing lunges
8 x 155lbs
8 x 175lbs
5 x 185lbs

3x8 GHR

seated alternate bicep curls
5x5 50lbs

standing hammer curls
3x8 50lbs

protein shake time
kris

 

[CityHunter]

tell you what, you're throwing up some pretty damn nice numbers on all your exercises. if i were you, i would not worry so much about your weight and diet and work on improving all your strength numbers. unless you want to be a contest bodybuilder, i think it's more worth it to get stronger and bigger as a whole than ripped and less strong.

we're relatively old and married guys, sure i like to look nice with my shirt off, but i'm really not trying to impress anyone anymore, i would rather be a little heavier and be able to crush any skinny ripped guy that messed with me.

Not agree with that!!!!! We doing bodybuilding not boxing!!!!!! Anyway!

Suprfast the difference with the pics on page 1 is really hudge!

Honnestly try to lower you calories and keep your proteins hight, your wife is going to be enchanted to have her "new baywatch husband" just next to her!!!!

Keep it up!

 

[suprfast]

Not agree with that!!!!! We doing bodybuilding not boxing!!!!!! Anyway!

Suprfast the difference with the pics on page 1 is really hudge!

Honnestly try to lower you calories and keep your proteins hight, your wife is going to be enchanted to have her "new baywatch husband" just next to her!!!!

Keep it up!

And what do i get out of that trade off? Hmmm, Where is natalie portman
kris

 

[CityHunter]

LOLLLLLLLLL


I hope for you that your wife will never read that thread!

 

[suprfast]

might take a few days off until i get better. Im assuming i have a flu and it will pass in a day or so. Looks like i might be on my cut a few more days

 

[suprfast]

Took almost a week and half off recouping and hit it again today. Moved slow but i plan on blowing up my workout routine for something different.

For today it was just getting back in the saddle

trap bar RDL
185x5
225x5
275x5
315x5
365x5
Still had a little left in the tank

good mornings
125x8
155x8

Thats all i did today. Ran out of time, school function for the kiddo. Ill have to make it up tomorrow
kris