Going to 220

RE: Going to 220 (Perrynaytor)

Mon, 21 Jul 2008 09:43:20 GMT

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..

RE: Going to 220 (Perrynaytor)

Fri, 18 Jul 2008 10:15:07 GMT

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

RE: Going to 220 (Perrynaytor)

Wed, 16 Jul 2008 09:46:22 GMT

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)

RE: Going to 220 (Perrynaytor)

Wed, 16 Jul 2008 07:12:48 GMT

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

RE: Going to 220 (Perrynaytor)

Tue, 15 Jul 2008 11:37:07 GMT

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.

RE: Going to 220 (Perrynaytor)

Tue, 15 Jul 2008 05:01:42 GMT

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

RE: Going to 220 (Perrynaytor)

Mon, 14 Jul 2008 12:48:45 GMT

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?

RE: Going to 220 (Perrynaytor)

Mon, 14 Jul 2008 04:11:05 GMT

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

RE: Going to 220 (Perrynaytor)

Wed, 14 May 2008 16:04:45 GMT

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.

RE: Going to 220 (Perrynaytor)

Mon, 12 May 2008 18:43:14 GMT

ORIGINAL: thehardway

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

Maybe a little.

RE: Going to 220 (thehardway)

Mon, 12 May 2008 14:57:33 GMT

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

RE: Going to 220 (Perrynaytor)

Mon, 12 May 2008 14:42:04 GMT

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

RE: Going to 220 (Perrynaytor)

Wed, 16 Apr 2008 14:09:21 GMT

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.

RE: Going to 220 (Perrynaytor)

Mon, 14 Apr 2008 14:04:36 GMT

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

RE: Going to 220 (Perrynaytor)

Fri, 11 Apr 2008 13:44:20 GMT

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.