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  • 9/13/2020
    Weight:215.3

    Machine Assist Pull up
    bw-80x20
    bw-60x18
    bw-40x15
    bw-20x12,12,12 drop bw-50x10

    Hammer Reverse Pulldown
    1pps x 15
    2pps x12
    2pps + 25 x10

    TBar Row
    200x8
    220x8
    160x12

    Hammer Lat Biased Row
    3pps x15
    4pps x12

    Chest support tbar
    90x15
    115x12
    135x10

    Seated Ham Curl
    50,70,90,110x10 drop 90x8 drop 70x8

    BB RDL
    135,185,225 x12
    275x8

    BB Curl
    40,50,60,70,80,90x8 15s rest

    1 Arm Preacher Curl
    30x15
    35x12
    40x10

    posing

    PM
    30 minutes on bike
    30 minutes on treadmill

    Comment


    • 9/14/2020
      AM 45 minutes Cardio
      Weight:212.1
      PM 30 minutes cardio

      Comment


      • 9/15/2020
        AM 45 minutes Cardio
        PM Delts/Arms

        Rear Delt Row
        55,70,85,100,110x12

        Rear Delt Swing
        40's x30 drop 20's x20
        40's x25 drop 20's 15

        Laterals
        20's, 25's, 30's x12

        Machine Press
        100x30
        150x20
        190x15,12 drop 120x10 drop 80x10

        X Body Tri Ext
        120x15,12,10

        DB Curl
        30's x17,15,12

        Cable Overhead Ext
        100,120,140 x12

        Single Arm Preacher Curl
        30,35,40x8

        Weight 212.3

        No refeed until I hit 209

        9/16/2020
        No training, Hurricane Sally has us in a mess

        Comment


        • Couple update pics
          Attached Files

          Comment


          • 9/17/2020
            Weight:214.7

            LEGS

            Leg Curl
            110x20

            Leg Ext
            120x25

            Leg Press
            770+orange EFS bands x15/10/6 31R/P

            Hack Squat
            450x8

            DB SLDL
            95x18

            Smith GM's
            150x12

            High Wide Glute Leg Press
            540+orange EFS bands x15

            Single Leg Press
            110x20

            15 minutes on bike >90 RPM

            Comment


            • 9/18/2020
              AM 45 minutes treadmill, 15 minutes bike >90RPM Level 6
              Weight:213.5

              Had to take 2 complete days off of cardio and training thanks to Hurricane Sally. Luckily my neighborhood was one of the few that didn't lose power

              Comment


              • Switching up training to facilitate better recovery, less volume and intensity techniques but increase frequency.

                9/18/2020
                Chest/Delts/Tris

                Inc BB Bench 265x8
                Flat DB Bench 85x12
                Pec Deck 145x25
                Reverse Pec Deck 90x30
                DB Laterals 30's x12
                Hammer Military Press 270x10
                CGBP 225x7
                Incline DB Skulls 40's x15
                Dip Machine 150x27

                9 total sets

                Comment


                • 9/19/2020
                  PM

                  Pull Ups
                  BWx10/5/2

                  Chest Supported TBar
                  135x13

                  DB Row
                  80x22

                  1 Arm Lat Biased Hammer Row
                  205x12
                  160x15

                  Reverse Grip Hammer Pulldown
                  90x12

                  Dual Rope Str8 Arm Pulldown
                  100x18

                  DB Curl
                  40's x12
                  35's x15

                  BB Curl
                  80x15 drop 40x20

                  Cable Curl
                  100x20

                  Rope Hammer Curl
                  80x15

                  Reverse EZ Bar Curl
                  40x20

                  Band Shrugs
                  orange x20,17,15

                  Dragging ass today

                  Comment


                  • Ended up with a couple IV bags this weekend, got some nasty food poisoning and got dehydrated. Luckily the wife gave them to me at home, he being a nurse and 3 packets of Liquid IV(electrolyte drink). Once I'm behind the 8 ball with hydration I'm in trouble thanks to my surgery. I may pull the plug on this prep as I'm just wearing myself out. I get tunnel visioned and lose sight of everything else. Gonna take a diet and gym break this week and reassess as I'm not sleeping well and just pushing far too hard.
                    Last edited by justaguy; 09-22-2020, 01:41 PM.

                    Comment


                    • I'm definitely done with prep although, not much will change. I'm part of Paul Carter's "Yoke Squad Team" on the Train Heroic App which I love and we have 16 weeks of DC Training his way, starting with the 2 Way Split. I'm going to go the SKIP route and only train during the week, the other 4 days I'll do my 45 minutes cardio outside walking now that it's cooling off here in Florida.....finally. Lots of family stuff going on this time of year wedding, football season for my son and to be quite honest I'd rather have my Friday nights back with my family going to dinner. Now no plan to be a fat fuck either:

                      Training Days
                      250g Pro
                      300g-350g Carbs
                      45g Fat
                      ~2800 Calories

                      Non Training
                      280g Pro
                      100g Carbs(Going to try and keep them <50g and in my last meal only)
                      80g Fat
                      ~2200 Calories

                      Mondays - Fast Day
                      1 meal <1000 cals
                      65g pro
                      100g Carbs
                      30g Fat

                      I eat 24hrs after my last meal on Sunday whicj is roughly 1900hrs.

                      I will prep starting in January again, the plan is to go with SKIP this time.

                      Comment


                      • 9/22/2020
                        Retaining a ton of water for some reason, up to 230 from 212 and not sure what is going on, making an appointment to get some blood work.

                        For now, back to a 2 way DC split run by Paul Carter. First 2 weeks are acclimation phase

                        Reverse Band Inclines 4x10
                        180,230,270,320x10(reverse mini's) 5111 Tempo
                        Cable Laterals 3x10 3112
                        17.5x10x3
                        Dips 3x10
                        BW-60, BW-45, BW-30 x10
                        Cable Lat Row 4x10
                        45x10x4
                        Rack Chins 3x8
                        BWx8,8,12

                        9/23/2020
                        Still holding a ton of water, may be time for an ER visit.
                        Weight:227
                        Cardio:45 minute easy walk

                        Comment


                        • Dang man, hate to hear about all the water weight! I'd definitely head to urgent care or something and make sure its not something too serious. Keep us posted brother!

                          Comment


                          • Originally posted by Kcburrows24 View Post
                            Dang man, hate to hear about all the water weight! I'd definitely head to urgent care or something and make sure its not something too serious. Keep us posted brother!
                            I just got out of the hospital, been talking to Skip. It's related to a fat burner he had a problem with

                            Comment


                            • Originally posted by justaguy View Post

                              I just got out of the hospital, been talking to Skip. It's related to a fat burner he had a problem with
                              glad to hear you're out and were able to identify the issue. That can always be scary

                              Comment


                              • Originally posted by Kcburrows24 View Post

                                glad to hear you're out and were able to identify the issue. That can always be scary
                                Yeah, I've dropped 11lbs of water over night. I have to say it was pretty scary

                                Comment

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