Red Windsor doing work

[RedWindsor]

knocked out a 3 mile jog just now, tomorrow night ill be lifting again, going to give this full body higher intensity work out a try, if i don't see results in a month or so, im going back to my basic work out regime.

 

[RedWindsor]

breakfast... my usual cocktail of b12, green tea and CEE pills
2 hard boiled eggs
1 1/2 scoops of ON whey in water

Work out Full body excerises high intensity

shoulder presses/wide grip pull up/ hyper extensions
115x12 x5 x20
125x10 x5 x20
125x8 x3 x20

cable shrugs/ab crunches/ bent over DB rows

Chest Flies/ front lateral raises/ bent over barbell row

Bicep curls/ tricep pushdowns&skulll crushers

i honestly after teh first set of excerises kinda stoppped paying attention and anything that felt heavy i just started pumping as muuch as i could ha

PWO leanbody shake
4oz canned Tuna

couple hours later 1lb of 93/7 ground turkey

supposedly playing handball in a bit with my buddy, then for dinner is chicken! yum

 

[RedWindsor]

been a few days since i logged... just came home from a nice trip to PA...

Today breakfeast was the norm

1 scoop of ON whey, my usual cocktail of creatine pills green tea pills and b12 pills

GYM good full body

flat bench DB setted with seated rows
70x10 90x10
90x7 180x10
100x4 200x10
100x3 220x8
100x2 220x8

machine squats setted with side lateral raises
200x10 15x10
200x10 15x10
200x10 15x10

DB Shrugs / hyperextensions/decline sit ups
90x10 xx xx
90x8 xx xx
90x5 xx xx

was feeling VERY faint after the first sets and by te last set of shrugs i felt very dizzy so i just cut my losses and moved on at 5 reps

15 minutes low intensity 4mph walk

PWO leanbody shake

got tons of stuff to do today around the house so that will keep me pretty active.

 

[RedWindsor]

today didn't think i was going to lift, but very happy i got to the gym...

breakfast i just had a ON whey shake with my cocktail of CEE green tea and b12

lunch i had 8oz chicken breast with hotsuace and more CEE/greantea
1 broccoli crown with some butter

felt pretty hungry so i peeled and cut up a cucumber and some hummus for a snack

wasn't expecting to eat dinner before my lift so i crammed in a can of tuna a few hours before gym, but ended up eating dinner before gym which was 1 6oz chicken breast with some salad with oil and viniger

Workout
Sitting Machine chest press/ machine lateral pulldowns
90x10 90x10 warmups
180x10 180x10
200x5 200x10
200x4 200x10

DB chest flies/ machine squat
30x10 200x10
35x10 220x10
35x7 220x10

cable curls/ cable pulldowns
80x10 60x10
100x8 60x8
100x6 60x7

cable single hand curls/ cable single hand pulldowns
didn't even pay attenion to weight i was zoned in ha.

10 minutes low intensity cardio on inlcine

PWO 2 scoops whey shake in just water

 

[RedWindsor]

took a nice break most of the week from lifting mainly because my allergies have been fucking with me so much that im so cranky and not in the mood for anything bt today i felt good and hit the gym for some lifts supersetting doing a full body

started off with

DB squat presses <--- seriously killer excerise ha did 3 sets of it ranging in the 7-10 rep range

Decline benchpress BB / bent over DB flies
135 warmup for 10 reps / 15lbx10
225x4 / 15x8
225x5 PB / 15x8
245x2 PB / 15x6


Pull ups/ decline sit ups

didn't count but im suprised i did as much as i did seeing as the presses took alot out of me

VERY happy with the lifts today

 

[RedWindsor]

havn't logged in a bit, ive been pretty under the weather, allergies are KILLING ME, but my workouts are continueing in the same frequency but logging is the last thing on my mind afterwards.

I THINK i finally have my diet under control, im down to 238lbs in a week from 243, i understand this mostly water weight but i hope to keep dropping about a pound or so a week. but at least it lets me know my diet is working.... Changes some might wonder? im eating MORE up from 1800ish calories a day to around 2400calories... BIG difference!

 

[RedWindsor]

well i weighed in a few minutes ago mid day 5:30pm after a few meals ive had already (beef, chicken, broccoli, ON shake and 3 hardboiled Eggs) 237, lifting in a few hours as well

 

[RedWindsor]

been a few days since my last log, had a nice refeed this weekend with the holiday and all... lots of macaroni and potato salad, buns with my burgers and even a macaroni and cheese meal

lifted today for the first time since saturday, felt alright a little worn out from the beach earlier, those waves takes alot of you haha...

Im almost done with my CEE product afterwhich ill be switching to a monohydrate creatine, just have to decide which brand to go with

i do feel a bit leaner, i fit into my jeans for the first time since 2010 summer this passed weekend so im very motiviated now to just keep at it and do what i gotta do the target is to be inthe 229 range by july so i have an entire month to lose rougly 7-9lbs

 

[RedWindsor]

wow been a couple weeks since my last log, my weight is down to 236, yesterday i did a nice Squat day, and a little curling and triceps just to get a little pump going afterwards.

did about 7-8 sets on squats

4 sets being a heavy work set where i was getting in about 5 reps each set.

first 3 sets i was just getting loose working my way up.

 

[RedWindsor]

once again i have not been logging at all but my weight is now down to 228lbs, which most of which is fat loss becuase i have definately gotten stronger,

Bench max went up to 265, i am able to pop off like 5-6 reps on 225 now
My dead lifts feel awesome, im Throwing around 315lbs like its nothing
My squat ive been having alot of trouble keeping my form while doing them but they have most definately improved!

i look slimmer i feel good, and all the girls are even saying "oh hay there cutie" haha
and my pants fit just a bit looser