Going to 220

Back Biceps
 
Biceps
 
Curls, EZ Bar, whatever. My biceps were tired at the end when I got to them from all the back work.
 
Rack Pulls
 
5 x 8
 
Seated Machine Rows
 
85 x 8
100 x 8
115 x 8
115 x 8
130 x 8
 
Cable Rows
 
110 x 8
120 x 8
140 x 8
140 x 8
 
Dumbell Pull overs
 
35 x 8
40 x 8
40 x 8
 
Pull downs
 
110 x 8
130 x 8
130 x 8
140 x 8
150 x 8
 
 
As you can see, I got some more PR's. My CNS is burning out. Motivation is lacking like crazy.
 

The only way of finding the limits of the possible is by going beyond them into the impossible.

Chest/Shoulders/Triceps
 
Bench Press
 
135 x 10
165 x 8
175 x 8 PR
185 x 6 PR
155 x 6*
135 x 2*                    
 
*Superset
 
DB Military Press
 
40 x 8
50 x 8
50 x 8
60 x 6 PR
 
Side Laterals
 
20 x 10
20 x 8
20 x 8
 
Rear Laterals
 
25 x 10
25 x 10
25 x 10
 
Incline Press
 
40 x 8
40 x 8
50 x 8
60 x 2 Failed miserably (Shoulders & Triceps gave out due to the heavy flat benching)
 
Tricep Press Downs
 
90 x 8
120 x 8
140 x 8
 
Dips
 
Couple sets of 8 or so. I don't remember, my triceps were burning so damn bad.
 
Flat Flyes
 
25 x 8 for 4 sets

The only way of finding the limits of the possible is by going beyond them into the impossible.

Well ladies and gents, the weather outside is getting warm, and my fat ass has gotten fat enough for this short term bulk. I think everyone knows what time it is. It's time to cut.
 
Current Weight & Bodyfat Stats
 

• 185lb
  
• 16-18% BF

 
Goal by July 1st (About 2 months & 1 week)
 

• 170lb
  
• 8-10% BF
  
• I will begin this journey April 21st

How Will I Do It?
 

• I need to lose around 14 -15lb to get there
  
• 2450 Calories a day (should lose 1.5 - 2lb per week) 9 Weeks x 1.5 = 13.5lb
  
• Strength Training 3 times per week (5x3 Method)
  
• Cardio 3 - 5 times per week (HIIT, trampoline work, and walking)

What Will I Eat?
 

• Macros about 50p/30c/20f
  
• Carbs I intake will be whole grain and vegetables. Limited fruit for Vitamin C
  
• Protein will come from tuna, chicken, turkey, lean hamburger
  
• Fat will come from peanut butter, the meats, fish oil and good ol' muscle milk
  
• I will allow myself 2 cheat days per month (probably weekends)

What Supplements Will I take?
 

• I am going to finish my Animal Stak for and keep taking ZMA; It's a staple 
  
• Later, I will order Thyrotabs from Gaspari Nutrition or Animal Cuts
  
• I will probably jump back in to a cycle of Activate Xtreme to keep strength
  
• Fish oil - plenty of it.

I'm taking into consideration that I will probably loose a bit of lean mass MAYBE. If so, I might drop on down to 167 or so. Either way, I will be shredded to the average joe at 8-10%.
 
I have never been ripped in my life. I am an endo. I do not lose fat easily. But I will this time.
 
Any suggestions/input would be appreciated.

The only way of finding the limits of the possible is by going beyond them into the impossible.

So, been a month since I have updated. I started strength. I am down to roughly 175 pounds at 13% BF. My lifts have sky rocketed with the strength training. Hopefully I can get some vids up of these lifts soon.
 
New PR's
 
Bench Press - 250 1RM*
Squat - 345 1RM*
Front Squat - 200 1RM*
Deadlift - 305 1RM (No more lower back pain )
Rack Dead - 410 1RM
Hang Clean - 170 1RM
 
* = Safety rack enclosure (Helps form)
 
And that's basically all I have been using lately.
 
Here's today's workout:
 
Bench Press
 
195 x 3
215 x 2
235 x 1
 
205 x 3
225 x 2
250 x 1
 
Deadlift
 
185 x 3
225 x 2
275 x 1
 
225 x 3
275 x 2
305 x 1
 
Front Squat (ass touching the floor literally)
 
135 x 5
185 x 3
135 x 3
200 x 1
 
Overhead Squat
 
105 x 3
115 x 2
125 x 1
 
Back Squat
 
225 x 3
275 x 2
305 x 1

The only way of finding the limits of the possible is by going beyond them into the impossible.

Well you have made great strength gains now haven't you, good work!

ORIGINAL: thehardway

Well you have made great strength gains now haven't you, good work!

 
Maybe a little.  

The only way of finding the limits of the possible is by going beyond them into the impossible.

Today was weak but nice. I am tired from work, school, girlfriend, etc. Diet sucks. You name it.
 
 
Deadlift
 
185 x 5
225 x 3
275 x 3
315 x 1
 
Front Squat
 
135 x 5
185 x 2
200 x 1
 
Power Cleans
 
155 x 3
160 x 2
170 x 1 partial. missed it kind of. pisses me off still.
165 x 1
 
skated when i got home, napped, then went outside for a trampoline jump after dinner.
 
i am ready to see some ****ing abdominals. christ.

The only way of finding the limits of the possible is by going beyond them into the impossible.

Well last few times I posted.. it was prom time. We took pictures. I saw them and realized I was a fat bastard.

So I went on a hardcore cut.

I am now around 158 - 160, but this time I am going to bulk up cleanly.


I will be following Christian Thibaudaeu's HSS 100 routine.



Meals so far

Meal #1:

3 eggs (210 calories)
Banana (120)
2 turkey bacon slices (70)
Tomato half (15)
8oz orange juice (110)
8oz 2% Milk (150)

Meal #2:

Chicken bites - (420)
2% Milk - (150)

Meal #3:

Roast Beef Sandwich (380)
Water
 
Meal #4 Post Workout:

Turkey and cheese Panini (360)

Meal #5:

Cup of cottage cheese with tomato (200)
 
Meal #6:
 
Subway Club (730)

Calories thus far: 2915
Calories per day: 3200

The only way of finding the limits of the possible is by going beyond them into the impossible.

Workout today:
 
HSS - 100
 
Chest & Triceps
 
Bench Press
 
135 x 8
155 x 8
165 x 8
135 x 6
 
Super set - Flyes and Incline DB Press
 
Flyes 75 x 8; 90 x 8
Incline Press 40 x 8; 35 x 8
 
50 rep smith machine press
 
Tricep close grip press
 
70 x 10
85 x 10
85 x 10
 
Super set - Press down and dips
 
Press downs 100 x 8; 120 x 8; 120 x 8
Dips 3 sets of 8
 
Pretty decent seeing as how I have strep throat right now, eh?

The only way of finding the limits of the possible is by going beyond them into the impossible.

Meal #1

4 Eggs (280 - 18F - 4C -24P)
2 Pieces of Cheese (120 - 8F - 4C - 8P)

Meal #2 Pre Workout
 
2 Yams (140)
Banana (120)
 
Meal #3 Post Workout
 
Lean Body Shake (260)
 
Meal #4
 
Chicken Bites (420)
Milk (150)
 
1250 Calories thus far

The only way of finding the limits of the possible is by going beyond them into the impossible.

Back & Biceps Today
 
Cable Row
 
130 x 8
150 x 8
160 x 7
170 x 6
 
Pull Down Super Setted with Seated Back deck
 
130 x 8; 145 x 8; 145 x 6
55 x 8; 65 x 8; 75 x 8
 
Barbell Rows
 
95 x 10
135 x 10
145 x 10
 
Barbell Bicep Curls
 
65 x 8
70 x 8
70 x 8
 
then more bicep work, nothing special..
tada. nice day.

The only way of finding the limits of the possible is by going beyond them into the impossible.

Meal #1

3 Eggs (210)
Packet of grits (100)
2 Slices turkey bacon (70)
8oz OJ (110)

490 total

Meal #2 (pre workout)

Salmon filet (230)
2 yam patties (140)
8oz Skim Milk (90)

460 total
 
Meal #3 (post workout)
 
Muscle Milk (350)
 
350 Total
 
1300 Total today thus far

The only way of finding the limits of the possible is by going beyond them into the impossible.

Workout:
 
Shoulders and Abs
 
I did some decent ab work.. then..
 
Barbell Shrugs
 
185 x 8
225 x 8
275 x 8
300 x 6 -
225 x 4 - together makes 10 reps
 
Military Press
 
95 x 8
115 x 8 (my shoulder kept popping so I went to dumbells)
(DB) 40 x 8 
40 x 6
 
Super set side laterals with upright rows
 
Side Lats 20 x 8; 15 x 8; 15 x 8
UR 70 x 8; 90 x 6; 70 x 8; 100 x 10(extra set)
 
 

The only way of finding the limits of the possible is by going beyond them into the impossible.

So I realized that strength training while eating a maint./cutting diet is what suits my lifestyle best. So from here on out, I plan to get very lean, stay very lean while becoming extremely strong.. I tested my 1RM today, and I haven't lost a lot of strength since a few months ago.

Deadlift

185 x 4
205 x 3
225 x 2
250 x 1

I have always had lower back problems, so I am going to have to really work my back. A nice football injury a few years ago has set my DLs back a lot.

Hyper Extension with added 50lb
 
3 Sets of 6

Squat

225 x 4
275 x 3
315 x 2
365 x 2
 
Leg Extensions
 
150 x 4
190 x 3
220 x 2
240 x 1

Bench Press

185 x 4
200 x 3
225 x 1

I almost failed that 225, so I decided to call it a day on benching.

Pull Ups

Sets of 5, 4, 3, 2, 1; all were relatively easy

The only way of finding the limits of the possible is by going beyond them into the impossible.

Pull Ups
 
5 x 5
 
Squats
 
225 x 5
275 x 5
315 x 3
400 x 3
 
Deadlift
 
185 x 5
225 x 5
275 x 3
 
Bench Press
 
185 x 3
200 x 3
200 x 3
225 x 1
 
Weighted Dips
 
45 x 8
90 x 8
135 x 8
 
Ab work..

The only way of finding the limits of the possible is by going beyond them into the impossible.