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Want to compete next year

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D-Latsky said:
Journals looking great! Your diet looks alot like mine. I eat the exact same thing everyday and just adjust the amounts up or down depending on how I look. I only eat to fuel my body not for satisfaction..... For now lol!!
Click to expand...

thanks bro!
 
back 200lbs
deload week

didnt really feel like i got a good one today just felt like I could have done more.

deads *not including weight of bar
110x5
140x5
160x5

bent over row
4 sets of 12 @130lbs

hip thrust
4 sets of 10 @155lbs

zercher good mornings
4 sets of 10 @105lbs

eagle spread sit up
4 sets of 15

cardio
30 min @3.5mph @4%incline
 
Pre breakfast cardio
30min on treadmill
Min 1-15@3.5mph @ 3.5% incline
Min 15-27 @3.5mph for 30sec then @6mph for 60sec and repeat
Min 27-30 @3.5mph
 
yesterday

shoulder

standing military press *not including weight of the bar
70x5
80x5
90x5

overhead dumbell press
55x10
55x10
55x8
55x8

lateral raises ( I fuckin love these!!)
20x12
20x12
15x12
15x12

superset with rear lateral raises

10x12
10x12
10x12
10x12

barbell curls

4 sets of 10 @ 85lbs

hammer curls

3 sets of 10 @ 30lbs

cardio. 15min HIIT
(had to cut it short today shin splits were killing me! must of been cuz i up'd the speed a bit.)
min 1-3 @3mph
min 3-15 @6.2mph for 60sec then @3.5mph for 30 sec & repeat.
 
today
BACK

Deads *not including weight of bar

180x5
210x5
240x5

bent over row
132.5x12
132.5x12
130x12
130x12

weighted hip thrust (i hate these shits lol)
4 sets of 10 @165

zercher good mornings (these felt terrible last week so I did some research (youtube) and found out I was doing these wrong) Much better this week

4 sets of 10 @95lbs

eagle spread sit up
4 sets of 15

cardio 30 min
min 1-3 @3mph
min 3-27 @3.5mph @4%incline
min 27-30 @3mph
 
bwrag said:
I swear it makes a huge diffrence with me I eat a ton of calories on sundays, and then do nothing but straight protein on mondays and the fat strips off. I think my metabolism goes into overdrive from all the extra calories and then has to use my bf for energy the next day. My guess only so if Im wrong nobody rip me apart.
Click to expand...


I do the same. Cut on the week then sat and sun eat a ton and mon heavy protein and looks like I lost weight
 
Does Keto suck yet? try sugar free jello and whipcream
 
Chest

Bench *not including weight of bar
130x5
150x5
170x5

Decline press
195x10
195x10
185x8
185x6

db flys
4 sets of 12 @30lbs

Tri pulldowns
5 sets of 12 @60lbs

pushups to failure
18
12
10
10

Cardio 30 min HIIT
min 1-3 @3mph
min 3-15 @6mph for 60sec then @3.5mph for 30sec
min 15-27 @6.2mph for 60sec then @3.5mph for 30sec
min 27-30 @3mph
 
FRIGGIN MAKIN ME HUNGRY IN HERE !

nice workout. I just posted 7 mnth progress pics in my journal. It is har to think I was that fat. Still have a ways to go but DAYM.
I have one day a week ususally weekend where I aloow myself one meal of what ever I have been craving. last weekend it was pulled pork and fries, and mac and cheese from a BBQ place. that was stellar. Crazy thing like BWRag said I hit it hard on monday and fat keeps melting off. Weight has been near 230 for about 6 weeks but thge pics from months 6 to 7 show a lot of differnace
 
Jag's right. Last time I weighed what I weigh now (245-250) what a world of difference. It's amazing. Just keep taking my cue, train as hard as you can, eat the right way and you will succeed.
 
shoulders

standing military press* Not including weight of bar
80x3
90x3
100x3

dumbell press (im suppose to be doing 4 sets @12 reps but my ego never let me lol this time i checked myself dropped the weight and got a great burn)

4 sets of 12 @40lbs

lateral raises

4 sets of 12@20lbs

super with rear lateral raises

4 sets of 12 @12.5lbs

barbell curl ( same with these dropped the weight a bit)

4 sets of 12 @75lbs

hammer curl

3 sets of 10 @30lbs

cardio 20 min HIIT
min 1-3 @3mph
min 3-20 @6.2mph for 60 sec then @3.5mph for 30 sec and repeat.

overall a great workout. I figure as long as Im hitting my numbers on Wendler 531 I shouldnt let the drop of weight phase me on the other workouts.
 
ohh and i should also add that my wife has decided to start working out and following a similar diet as mine. This is great for me kinda like a motivation boost.
 
198lbs
Back

deads*not including weigh of bar
200x3
230x3
260x3

bent over rows
132.5x12
132.5x12
125x12
125x12

zercher good mornings
4 sets of 10 @95lbs

eagle spread sit ups
20
20
15
15

cardio 20 min HIIT
 
197
Chest

Bench*not including weight of bar
140-3
160-3
180-3

Decline press
185-10
185-10
175-10
155-10

Db fly
30-12
30-12
25-12
25-12

Tri pulldowns
65-12
65-12
60-12
60-12

Pushups till fail
18
14
10
9

No cardio today
 
bigcruz said:
ohh and i should also add that my wife has decided to start working out and following a similar diet as mine. This is great for me kinda like a motivation boost.
Click to expand...


This will be a major help!! Congrats on that!
 
195
Legs

Squat*not including weight of bar
130-3
150-3
170-3

Step ups
5 sets of 12 holding 10lbs

Shelcs
4 sets of 12

Hack squats with stability ball
4 sets of 12

Ab wheel
4 sets of 12

No cardio * yesterday and today felt really tired and dizzy after wo
 
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