Macedog24 blueprint transformation contest /metamorphosis

[macedog24]

Last night took my son with me. I want him to keep going . But he is throwing me off a little. One day he goes 2 -3 days he doesnt. Then when we get there he doesn't wanna do legs . So known I have to change up things. So we jumped around a little.


Flat bench
Seated bench.
The place was mobbed . It was 10 at night and it was crazy!
Couldn't get on the incline or pec deck.
So we did
High rows
Pull downs
Seated cable rows
Leg extensions
Arch trainer 20 min.
Workout was less then great! As a matter of fact I was disappointed at best! No ot tonight so I will go right after work.
yesterday I did a carb load /refeed.
Had chick quesadilla
Jambalaya
Buffalo wings
Mesa fries
Spaghetti w/Mt sauce.
Cannoli
2 oranges


Today's weight after carb load/refeed
Weight 249! As expected.
Today I've done 30 minutes HIIT so far . Getting ready to start some pushupS

 

[macedog24]

Yesterday was a pretty good day. Started off taking my daughter to catechism. 8:30am. It was very nice . When it was over I went to the gym early. It wasn't to crowded. I decided to do chest. I changed things up a little. Lotta reps!!!
Flat bench
5 sets total of 110 reps.
incline dumbells 5 sets 91 reps
Decline press dumbell 5 sets 95 reps
Pec deck 5 sets 89 reps
I was sweating like a hog. And totally burned out. I m gonna go high rep this week on everything. Then change up next week.


Todays weight 244lbs. Update as the day goes on. Working 7a-3p. Will hit the gym early today. With this winter weather I'm hoping it's not busy!! Let's get this log rolling. Sorry bout the break in the action, having some marital issues I'm trying to workout out.

 

[macedog24]

Weight 243.5
Yesterday hit the gym with my son.


Did a range of exercises.
Seated chest press
Shoulder press
Leg press
Calf raises
Tricep extensions
Reverse grip tricep ext. It was after 11pm. Called it a night and went home.


Not to bad. Wasn't what I planned on doing, but my son decided he wasn't doing biceps. That he could do a few other things so this us what we did.
Today Gonna try and get in some jogging. I work til 7p today. So gym time will be later in the evening

 

[Conceal30]

great log Mace, been following the whole time. looking forward to some progress pics. those were some serious reps number you put up yesterday...that had to burn

 

[macedog24]

Well here is some food pics for now. Sorry bout the lack of updates and pics .I've had a lot going on at home right now. But I can't let it keep affecting me and my log and the forums.

 

[macedog24]

Yesterday I managed to get in a back workout.


Back


Pulldowns (behind head)
Pulldowns (to chest )
Pull ups w/bar
seated rows (cable)
One arm rows dumbells
Back extensions


Back felt pretty good. Had some cramping in my upper back. Need to take in more water. Yesterday I didn't drink nearly as much as normal.
Today
weight 243lbs.
Not sure what I'm doing today. Maybe a full body workout try and get in lot of reps.

 

[macedog24]

I was kinda beat yesterday after staying til 7p at work. So I ended up just doing 40 min of cardio. Split between arch trainer, elliptical , bike.
Todays weight 242.4lbs.
Arms and shoulders are the plan for today. Update in a bit.

 

[macedog24]

Yesterday's workout


Delt raises/extensions
side 3 sets
forward 3 sets
Rear 3 sets


Shoulder press
In and out bicep curls
Tricep kickbacks


Upright rows
Supination curls
Dips


Shrugs
Preacher curl
Reverse tricep extensions


Reverse curls
Oh tricep extensions


Wrist curls /reverse wrist curls
3 sets ea .back to back
Standing wrist curls behind the back


Had a pretty good workout. Feeling pumped. And a little sore.
Did everything til failure. Long workout.


Todays weight 241.8

 

[macedog24]

Hey everyone . Still don't feel 100% but gotta get moving. Don't wanna keep sitting on my ass. So here is what I did.


Preacher curls 4 sets
Nautilus xplode bicep curls 4 sets
Cable curls 4 sets
Hammer curls 4 sets
Reverse curls 3 sets
Seated wrist curls /reverse wrist curls (e z bar)
3 sets each
Standing cable wrist curls 3 sets.
arms were definitely pumped. But I didn't hit the normal weights I'm used to. Felt weaker than normal. Earlier today I did triceps.


tricep pushdowns 4 sets
Reverse grip tricep pushdowns 4 sets
Nautilus xplode dips 4 sets
Seated oh tricep extensions 3 sets.
Triceps were pumped felt a little sore. Also, didn't hit my normal weights. But im satisfied for the way I feel . Again I flew through the workout! Glad to be back

 

[Conceal30]

glad you feeling better. keep up the good work.

 

[macedog24]

glad you feeling better. keep up the good work.

Thanks conceal30!!! Dam meds I was on suck! Something for inflammation, forgot the name! taking my nebulizer. Prednisone! !! (I absolutely hate). And benadryl! .
Last night I worked til 11pm. Hurried out of here and met my son at golds!
Last night got to the gym at 11:12. Met my son. Did 4 sets on the seated bench. Jumped to
Shoulders
Machine shoulder press
4 sets x 12
Shrugs 4 sets
Upright rows 4 sets x 15-10
High rows machine. 4 sets x 15-10
Closing time. Had to go.
Wasn't a bad workout. Today I will do delts.
Also get in some back. I work til 3am. Will go to the gym at 4!
Delts and some back will be done here at work. Chest will be done at the gym.

 

[raysd21]

What the christ is that thing in the foil? Chicken alfredo? Cheesy potatoes? Cauliflower au gratin?

You can't post food pics and not tell us what they are you rat bastard!

 

[macedog24]

It was just penne pasta and a cheese sauce. I didn't know. I thought I was getting a penne past and chicken in a cream or Alfredo sauce. But I was wrong. So some of my Co workers ate half!. The first pic was baked Cajun chicken over rice. Side of string beans and some type of hot sauce. Chicken was good. Rice sucked . Didn't eat it. Ate the string beans .and the oriental hot sauce burned my fucking lips. And throat for hours. But was good . Until it burned!!!

 

[macedog24]

Dam... yesterday was a long day. I hit some delts after 2am. Front rear side. I was totally drained at 4 30am. Soaking wet and slightly dehydrated. I sucked it up. Drank 2 liters of eater and a 32 oz gatorade. Hit the gym for just under an hour. Didn't get fancy just a warm up and 3 working sets.
Incline dumbells
Flatbench
Declines dumbells
Seated bench
Pec deck


Totally exhausted. Went home showered took supps in bed by 6:45am.

 

[raysd21]

Yeah that was some weird lookin food. Where the fuck do you live? Like fucking Idaho or something. Terrible looking rice with 3 little lonely black beans and 3 corn niblets. That penne in white sauce? Really? No BB orders that. It's pure fat and carbs. Of course I'm off the wagon so I might be off da rocker.

 

[macedog24]

No your right! It's work cafeteria food! The rice sucked . It was trashed. The chicken was ok. As was the string beans!
They fired are cafeteria people. This is the new company running the cafeteria! I work swing shift. This was my first time on daylight in three weeks! Didn't know they changed out the company running the cafeteria! So this is what they had....
my plan was to take the penne and drain out the sauce and cut up my Blackened chicken and eat it over plain penne. But it wasn't a sauce it was cheese!!!! Anyway, I haven't eaten food from there since!
I usually have a pretty steady way of eating. Chicken eggs beef greek yogurt! Fish .hotsauce. of course my protein. Veggies salad ,turkey. Except on my carb load days or refeed days!
And it's Maryland , the most taxed state in the usa!!!

 

[macedog24]

Yesterday I hit the gym at 4am. Did some light back work. I was cramped up from work. Slightly dehydrated.
Here is some food porn for the work day. I'm here until 3am.
We have a rotisserie chicken 160 gr protein
32 oz. Greek yogurt 80 gr protein
And ON 100 % whey protein. Add 2-3 scoops to my yogurt. Hive NE 50-75 gr more protein.
Today is arms! Supersets.

 

[macedog24]

Tonight I hit delts
3 sets each. Front ,side, rear



Bi's/tri's/forearms




I'm gonna superset these. Do Biceps then triceps back to back , no rest. Then repeat for three sets. Once done move on to my next set of exercises and do the same and repeat.




Standing bicep curls in and outs 12reps in 8 reps out.x3
Tricep kickbacks 15 reps x3.




Supination curls 3 sets x 12
Dips 3 sets x 30



Close grip curls (like preacher curls) 3sets x 12
Reverse grip kickbacks 3 sets x 15


Reverse curls 3sets x 12
Oh tricep extensions 3 sets x 15




Wrist curls/reverse wrist curls
3 sets x25/ 3sets x 15
Done. Not a bad workout. Would of been much better if I didn't have problems tonight.
Will hi the gym 4 am.

 

[macedog24]

Got off at 11pm last night. Right to the gym.
Decided to do legs.
So this guy is on the leg press with maybe 100 pounds. Do 1 leg at a time.
So I figured I'd do calves first . By the time I'm done this guy should be done. Right?? Wrong???
By the time he did 1 set, I completed 3 sets toes forward, and 3 sets toes pointed outward. You would of thought he was lifting a ton of weight. 15 minutes before he started his next set! Wtf. I'm tired and aggravated! So I do 5 sets of leg extensions! He still fucking off on the Leg press! I'm tired and not in the mood so I do leg curls. Then proceed to do tricep extensions, flat bench, pek deck,. It's time to go ,the gym is closing. Went home did some abs. Couldn't sleep had to be back here at work by 7am. Get off at 3pm. Will hit the gym later! Maybe do some p90x while here or get in some jogging!.

 

[macedog24]

So I hit the gym in this cruddy weather!
Triceps
Extensions 5 sets goes up to 160lbs. Last set 160lbs x 8 dropset, 100 til failure, 60 til failure
Nautilus explode dips! 4 sets went up to 340 x10 dropset 270 til failure, 180 til failure
Reverse grip tricep extensions 5 sets
Diamond pushupS 3 sets x 20
Left to get my son


Came back did bicep/forearms
Seated hammer curls 3 sets x 12
Preacher curls 3 sets then dropset til failure x2
Nautilus explode biceps 3 sets x 10-8
Standing cable curls two hand 4 sets x 12-8
Reverse curls 3 sets , dropset til failure x2
Wristcurls/reverse wrist curls
3sets each 25-20/ 15-12
Standing wrist curls 3 sets w/dropset til failure
Not a bad workout! And did it in the snow!!!

 

[macedog24]

Last few days have been crazy! I've managed to get in a few good workouts. Food has been decent. I've started eating more salad with chicken, gp,tom,celery,cuc,egg,broc, I've had one of these everyday this week.. Greek yogurt with ON protein, tilapia, banana, I have about 24 oz of 1%milk when I get with supps.
I have pasta on my carb load day! Last week was baked ziti!
Not sure this week.
This weather sucks ass! Tired of the slush, and muck. Snowing again today!
Tonight gonna do p90x arms and shoulders. I have a feeling my relief is gonna call out and I'll be here til 7am. Let's see.

 

[macedog24]

So I knew it! Relief called out. I'm stuck in this place til 7am. What a joke. I guess I'll get some cardio in also. Update shortly. Have to get some food since I'm staying til 7am.

 

[macedog24]

New guy! Doesn't know a dam thing, but thinks he is sharp as a tack!!lol...Hasn't been here but about a year. Has a big ass suburban! Older model. That's twice since last week. He called out. I'm driving a vw passat. No 4wd here. And he lives about 15 minutes away. Fucking sissy! ...they want the easy money. Come in and do nothing. But if they have to work forget about it!
So I've gotten in 1 jog for 25 minutes. It's friggin cold in here. Gotta watch so I don't sweat to much and then go outside. That's all I need is pneumonia. .. so I get paid for 20hrs . Today. Helps with the bills. But need a lot more where that came from. So mon-thurs. I've worked 52hrs.and figure at least 12 tomorrow.not including the weekend . Enough pondering. Gotta get moving.

 

[macedog24]

Tonight workout was very good. Had a great pump going.
This is what I did.
Delts 3 sets each.
front,side,rear


All exercise are done in order in a group then repeated x3


Shoulder press
in +out bicep curls
Tricep kickbacks


Upright rows
Supination curls
Dips


Swimmer press Alt arms
Congdon curls
Reverse grip kickbacks


Hammercurls
Reverse curls
Oh tricep extensions


Wrist curls/reverse wrist curls


Standing wrist curls /behind my back56

 

[macedog24]

Hey everyone back for round 2! Haha. Just got outta here at 7am. Went to sleep about 10ish back to work by 3pm. What a life.... anyone wanna trade. ........lol... seriously. I'm gonna get on some chest and back today. Again .p90x style. But I use a lot of variance. Today is no meat!!! So again this will be my cheat/carb day/reload! Trying to back to my normal routine.
So I have some eggplant parm! Greek yogurt/100 vanilla. On protein , salad with lots of goodness!!! And a gallon of water. Not sure how long I'm here. 3am or 7am. We will see.
Update shortly!