|
Hello my name is tagelthebagel! Updated my thread for new toxx goal. Sex: Male Age: 28 Height: 5'7'' Weight: 156lbs 11/21/12 Diet: All vegan I generally get 150+ grams of protein a day and eat a lot of vegetables My  goal:Be able to Deadlift twice my weight by April 1st, 2013 COMPLETED 4/1/13 Video taken 04/01/13 CHECK OUT MY VID OF ME DOING IT!!!! =D http://youtu.be/3flv-96kbNA Background: I have been a yoga instructor for about 6 years and have been on and off weightlifting for years. About 6 months ago I started SS and took some advice from the people here and things have been going really well. Lifts improving and all that. I currently have been doing Alfs program 4. My weekly schedule looks like so: Monday: Yoga Tuesday: Yoga / Alfs4 (Chest/Biceps) Wednesday: Alfs4 (Legs) / Yoga Thursday: Yoga / Alfs4 (Shoulders/Triceps) Friday: Yoga Saturday: Alfs4 (Back) Sunday: Yoga Updated my schedule to contain the running I'm doing for the 15k on February 2. I am pretty much doing the Hal Higdon Novice Training program for that. Linked: http://www.halhigdon.com/training/5...-Novice-Program Completed my 15K! 15k Time: 1:17:32 Link for the pictures. I don't plan on buying them. I like to make silly faces. http://www.racephotonetwork.com/QPPlus/Proofs.aspx My number was 1355 for the Double Bridge Run in 2013. Current Lifts (Alfs4): As of 11/21/12 I will just post the first lift of each group in the OP and the rest on days I lift. Chest/Biceps DB Flat 4-6 80lbs (5) Incline DB Curl 6-8 30lbs (8) Legs Squats 4-6 185lbs (7) Straight leg deadlifts 2 sets of 10-12 62.5 lbs (10, 7) Shoulders/Triceps DB Seated Shoulder Press 4-6 60lbs (6) Reverse Grip Bench 6-8 145 (6) Back Deadlifts 4-6 285lbs (4) Holy crap here is some pictures of me as of 11/21/12  Here is me again! 12/20/12  And AGAIN! Warmer weather come soon I'm becoming paler by the minute =P 01/24/13  And again right after eating a poo poo ton of food apparently. Luckily getting tanner. 02/28/13  My camera started working for one of the pictures! =D  I'll update the pictures every month. And give you my weight every week. Also, I'll post some stats when I lift and dietary things. Weight: 11/21/12 - 156 lbs 11/29/12 - 150 lbs 12/06/12 - 149 lbs 12/13/12 - 148 lbs 12/20/12 - 146 lbs 12/27/12 - 147.5 lbs 01/03/13 - 149 lbs 01/10/13 - 154 lbs 01/17/13 - 154 lbs 01/24/13 - 151 lbs 02/07/13 - 156 lbs 02/15/13 - 156 lbs 02/21/13 - 157 lbs 03/01/13 - 158 lbs 03/09/13 - 156 lbs 03/14/13 - 160 lbs 03/21/13 - 158 lbs 04/01/13 - 160 lbs tagelthebagel fucked around with this message at Apr 26, 2013 around 19:09 |
| # ? Nov 21, 2012 18:12 |
|
|
|
| # ? May 26, 2013 03:08 |
|
|
reserved
|
| # ? Nov 21, 2012 18:13 |
|
|
Based on your specs and pictures, I'm not sure you have 25 pounds to lose without cannibalizing lean mass. (58/100)
|
| # ? Nov 21, 2012 20:17 |
|
|
Dross posted:Based on your specs and pictures, I'm not sure you have 25 pounds to lose without cannibalizing lean mass. About 8 months ago though I weighed about 30 lbs less. If I keep my protein averaging around 150 grams and losing about 1-2 lbs a week, hopefully mostely of fat. In 12-16 weeks I should be able to at least lose what 20 lbs? That would still put me at about 135...double that 270 on the deadlift? Maybe not 25 but 20 seems reasonable right? If not...lets say I drop myself down during the process and can't go below 140lbs and start to see a lot of strength failure. So I lose 15 lbs in the next months or so. Right now I can deadlift 270 about 5 times. My one rep max would be higher than that maybe? I have not tried it yet. But if I can keep the lean mass and not lose too much strength and then try for 280lbs weighing in at 140lbs? We shall see how it goes I guess. Maybe others will weigh in and tell me whether it is doable or I am setting myself up for disaster! ^_^
|
| # ? Nov 21, 2012 20:34 |
|
|
Dross posted:Based on your specs and pictures, I'm not sure you have 25 pounds to lose without cannibalizing lean mass. This is exactly what I thought, as well. It's not a matter of what you used to weigh. It's a matter of how much actual body fat you're carrying, and I don't think you have 25 pounds of body fat to lose. Perhaps you need to follow your plan of keeping your protein intake high so, but with the intention of building the muscle and gaining the additional strength needed to pull twice whatever your body weight is when you get there. Which I'm sure you can. You already look like you've got some good muscle going on there. 
|
| # ? Nov 21, 2012 21:01 |
|
|
Voodoo Doll posted:This is exactly what I thought, as well. It's not a matter of what you used to weigh. It's a matter of how much actual body fat you're carrying, and I don't think you have 25 pounds of body fat to lose. Perhaps you need to follow your plan of keeping your protein intake high so, but with the intention of building the muscle and gaining the additional strength needed to pull twice whatever your body weight is when you get there. Which I'm sure you can. You already look like you've got some good muscle going on there. Thanks Voodoo Doll! Well I'm going to use this Toxx as a hope to get my weight down for summer time. Like I said before though, even if I get it down to 140 and maintain my strength of 5 270lbs lifts. I bet I could get one rep max at 280. So I'll keep with the cutting and keep my protein high. I knew it was going to be a tough one but I'll keep you updated here! Thanks for the advice. We'll see how it goes.
|
| # ? Nov 21, 2012 23:17 |
|
|
Wishing you success and strength, and looking forward to following your journey. 
|
| # ? Nov 22, 2012 00:32 |
|
|
Going to to start this log off right today by moving Thursdays workout to tomorrow (gym closed) and eating tons of food today. Yay! for Thanksgiving.
|
| # ? Nov 22, 2012 12:02 |
|
|
tagelthebagel posted:Thanks Voodoo Doll! Well I'm going to use this Toxx as a hope to get my weight down for summer time. Like I said before though, even if I get it down to 140 and maintain my strength of 5 270lbs lifts. I bet I could get one rep max at 280. So I'll keep with the cutting and keep my protein high. I knew it was going to be a tough one but I'll keep you updated here! Thanks for the advice. We'll see how it goes. If you can do 5@270 you should be able to easily pull 1@280...
|
| # ? Nov 22, 2012 13:18 |
|
|
White Chocolate posted:If you can do 5@270 you should be able to easily pull 1@280... Great! Now if I can do it weighing 15 lbs lighter and I will have met the goal. =) Thanks for the encouragement.
|
| # ? Nov 22, 2012 16:52 |
|
|
Dude, you should try pulling 310 right now. You could probably do it from 270 @ 5. And if you can't you're only like a month or so of steady training away from it. Toxx over. I understand wanting to cut for the summer or whatever but you already look really good and you're pretty drat lean. I mean, if you wanna lose maybe 8-10 lbs you could do it, but why bother?
|
| # ? Nov 22, 2012 17:06 |
|
|
If you can pull 270lbs for 5 reps I'm pretty confident that you can already pull 312lbs (i.e. 2x your current BW) for 1 rep. Just get a good night's sleep and then eat the biggest bowl of porridge w/ sugar you can manage, then 1.5hrs later slam a coffee and go lift.
|
| # ? Nov 22, 2012 17:08 |
|
|
quote is not edit!!!
|
| # ? Nov 22, 2012 17:08 |
|
|
Welly well well. Maybe I'll weigh in this Saturday and see if I can. I would be pretty happy with that. Right now I'm currently being lazy on my couch with a 101 fever so attaining the goal is a bit past my mind, but I'm going to see what I weigh and give it a go soon. I've just always been about really slow progression and did not want to throw out myself attempting without losing a bit of weight. If I hit it I'll have to think of another TOXX. Hmmm I'll brainstorm.
|
| # ? Nov 22, 2012 20:54 |
|
|
Still keeping up my log as I said I would. I still have not been able to complete my Shoulders workout for this week. I might not be able to get to it this week, my illness is still hindering me. If I had a cold or something I generally take it to the gym, but this fever, and chills, and upset stomach is not waning at the moment. I manage to get in about 800 calories, with around 76 grams of protein today. I just can't seem to eat anything. Ice cubes are all that is really staying down.
|
| # ? Nov 24, 2012 01:33 |
|
|
Back in the gym felt very nice. Even though I still feel a bit weak from the illness the previous days it was still good to get in and lift. Shoulders/Triceps DB Seated Shoulder Press - 1 set 4-6 60lbs 5 reps BB Seated Military Press - 1 RPS 10-14 105lbs 12 reps DB Lateral Raises - 1 set 15-20 15lbs 15 reps Reverse Grip Bench - 1 set 6-8 45lbs 7 reps Close Grip Bench - 1 RPS 14-18 40lbs 17 reps Overhead Rope Pull from Low Pulley - 1 set 15-20 38.5lbs 15 reps Dips - 2 Sets of Max Amount - 45lbs 5 1st set 6 2nd set I attempted to move up on DB Seated and it worked for me so hopefully I can keep up with 60 pounds during my cut and not have to drop back down to 55lbs. Some of my sets seemed a bit lower than I had previously logged but I'm going to chalk that up to illness and hopefully they will bounce back. I don't generally log food everyday, but just to those interested in where I get my protein in as a vegan diet I'll post what I have eaten up until now today. I generally eat more carbs on workout days and get more fat in days I do not lift. Silk Soy Milk 1.5 cup 90, 2, 9, 9 Rice Protein 90 grams 360, 0, 12, 72 Oatmeal 0.5 cup 145, 2, 25, 6 Sweet potato 1 cup 258, 1, 59, 5 My Seitan Recipe0.5 serving 193, 1, 16, 31 Flour, white 0.25 cup 114, 0, 24, 3 Peanut butter 1 tbsp 94, 8, 3, 4 TOTAL 1254, 14.7, 148.7, 130.5 Calories, Fat, Carbs, Protein I also do not really log veggies I eat because I eat a lot of them. Dinner will probably consist of some olive oil and a bunch of veggies as I am pretty close to my protein intake for today.
|
| # ? Nov 24, 2012 19:12 |
|
|
So today I did my back day. Not 100% yet but the lifts did not reflect my illness which is good. I went without straps on my deadlift and thought I would have to drop down the weight a bit but I got 3 with a cross grip then strapped up for the other 3. Think I might make it that I want to deadlift double my weight without straps. Keep the grip in training. =) Back Deadlifts - 1 set 4-6 270lbs 3 reps no straps, 3 reps with Close Hammer Grip LAt Pulldowns - 1 RPS 10-16 165lbs 12 reps edited because it said 155 when it was really 165 Wide Grip Seated Row - 1 RPS 10-16 110lbs 16 reps Pullups - 3 sets as many as I can get 9, 7, 7 Face Pulls - 2 sets 12-15 88lbs 12 reps DB Shrugs - 2 sets 10 75lbs 10, 8 Again I logged most of my food today Silk Soy Milk 1.5 cup 90, 2, 9, 9 Rice Protein 90 grams 360, 0, 12, 72 Oatmeal 0.5 cup 145, 2, 25, 6 My Seitan Recipe0.5 serving193, 1, 16, 31 Apple 1 serving 45, 0, 11, 1 Blueberries 1 cup 79, 1, 19, 1 Banana 50 grams 45, 0, 11, 1 Peas 160 grams 140, 0, 24, 10 Totals 1120, 7.2, 135.9, 129.8 Calories, Fat, Carbs, Protein Handful of some almonds later and some mashed rutabaga with some green beans out to finish me off for dinner. I'll be around 1500 hundred then and if I feel a little peckish I'll nab a spoonful of peanut butter to make it a round 1600. tagelthebagel fucked around with this message at Dec 1, 2012 around 19:32 |
| # ? Nov 25, 2012 21:42 |
|
|
No workout for today but will do some yoga later tonight. Just to keep some consistency I'll post what I sort of eat on non workout days. I try to keep my fats higher and carbs lower and as always protein high. Silk Soy Milk 2 cup 120, 3, 12, 12 Rice Protein 90 grams 360, 0, 12, 72 Peanut Butter 1 tbsp 94, 8, 3, 4 My Seitan Recipe0.5 serving193, 1, 16, 31 Almonds 26 almonds 180, 16, 6, 7 Peas 100 grams 79, 0, 16, 6 Rutabaga 315 grams 113, 1, 26, 4 Margarine .5 tbsp 42, 5, 0, 0 Nutrional Yeast .5 serving 30, 1, 4, 4 Totals 1317, 37.3, 96.7, 157.9 Probably have some mushroom soup I made to finish off the night after the yoga. Keep me around ~ 1500-1600 cals
|
| # ? Nov 26, 2012 20:49 |
|
|
Time for chest/bicep day! YAY! Chest/Biceps DB Bench Press - 1 set 4-6 80bs 2 reps Hammer Strength Incline - 1 RPS 12-20 130lbs 18 reps Flat Bench Press - 1 set 15-20 125lbs 15 reps Cable Flies- 2 sets 12-15 22lbs each side, 12, 12 Incline DB Curls - 1 set 6-830lbs 4 reps Barbell Curls - 1 RPS 12-18 60lbs 15 reps Body Drag Curls - 1 set 15-20 40lbs 8 reps I was slightly disappointed with my numbers. I only could crack out 2 reps at first with the DB Press. I hit 4 with 80 last time so had to drop that down a bit to 75 to finish. Also the Incline DB Curls slid a bit downward too. I may be looking at already losing some numbers in my lifts? Or hopefully just chalk this up to a bad day. I will say though I felt a little less energized going in because it has been about 5 days with my cutting diet and I'm feeling hungry. I'll keep powering through.
|
| # ? Nov 27, 2012 21:22 |
|
|
Legs! Legs Squats - 1 set 4-6 185bs 6 reps Incline Leg Press - 1 RPS 15-20 230lbs 20 reps Leg Extensions - 1 set 15-20 55lbs 17 reps Straight Leg Deadlifts - 2 sets 10-12 165lbs 11, 8 Leg Curls - 2 set 10-12 105lbs 12,10 reps Seated Calf Raises - 1 set 20 80lbs 20 reps Felt good today. A little weak at the start but still happy with the numbers. Straight Leg Deadlift seems to be the grip that fails me out really before my hamstrings, but since my goal is to deadlift without straps now I think I'm going to keep doing them without the straps to keep grip training up! Woo hoo.
|
| # ? Nov 28, 2012 19:49 |
|
|
Updated weight: 150lbs I feel I might of been full when I first weighed and slightly under hydrated this time. But we'll see how it is next week. DB Seated Shoulder Press - 1 set 4-6 60lbs 4 reps same BB Seated Military Press - 1 RPS 10-14 105lbs 13 reps up DB Lateral Raises - 1 set 15-20 15lbs 17 reps up Reverse Grip Bench - 1 set 6-8 45lbs 6 reps down Close Grip Bench - 1 RPS 14-18 40lbs 14 reps down Overhead Rope Pull from Low Pulley - 1 set 15-20 38.5lbs 14 reps down Dips - 2 Sets of Max Amount - 45lbs 7 1st set 6 2nd set up I think the triceps were a little more tired than normal because I teach a yoga class on Thursday mornings normally, but due to Thanksgiving last week I did not teach that class and did the workout on Saturday. So this will probably be more representative of the Shoulder/Tricep workouts in the future.
|
| # ? Nov 29, 2012 15:14 |
|
|
Back Deadlifts - 1 set 4-6 270lbs 2 reps no straps, 4 reps with down Close Hammer Grip Lat Pulldowns - 1 RPS 10-16 165s 12 reps same Wide Grip Seated Row - 1 RPS 10-16 121lbs 16 reps up Pullups - 3 sets as many as I can get 10, 7, 7 up by one pullup! =D Face Pulls - 2 sets 12-15 88lbs 12 reps same DB Shrugs - 2 sets 10 75lbs 10, 10 up My grip felt a bit weak today. But I also moved a bunch of boxes at work today so maybe that had something to do with my grip not working too well during the lifts. I was happy to get one extra pullup. Maybe because I feel a bit lighter. I also need to quit being in the mindset of upping weights all the time since my diet is no longer reflecting a bulking stage. Just to to be ok with the numbers and push as hard as I can. 2 days off lifting. On to yoga tomorrow!
|
| # ? Dec 1, 2012 19:31 |
|
|
Two great yoga classes this morning was just what I needed after the back work yesterday. Keeping calories at around 1500 - 1600. Started doing a little running too on a few days to keep the cut going strong.
|
| # ? Dec 2, 2012 17:09 |
|
|
Chest/Biceps DB Bench Press - 1 set 4-6 75bs 4 reps down Hammer Strength Incline - 1 RPS 12-20 130lbs 18 reps same Flat Bench Press - 1 set 15-20 125lbs 14 reps down Cable Flies- 2 sets 12-15 22lbs each side, 12, 12 same Incline DB Curls - 1 set 6-825lbs 8 reps down Barbell Curls - 1 RPS 12-18 60lbs 14 reps down Body Drag Curls - 1 set 15-20 40lbs 8 reps same I felt a little tired today after work but the numbers were not too bad. I dropped down to the lighter weight on both DB Bench Press and my Incline DB Curls. Next week I'll put the curls back up to 30 lbs since I hit the 8 reps I needed today. Hopefully I can keep at 75lbs on the bench I don't want to drop below. Hungry every now and then. Cutting is tough at times. Again need to be in the mindset that I'm not going to be adding weight every week now like I'm use too. I did get a good 2 mile run in afterwards too! Woo woo. edit: grammar
|
| # ? Dec 4, 2012 21:19 |
|
|
Legs Squats - 1 set 4-6 185bs 4 reps down Incline Leg Press - 1 RPS 15-20 240lbs 18 reps up Leg Extensions - 1 set 15-20 55lbs 15 reps down Straight Leg Deadlifts - 2 sets 10-12 165lbs 12, 8 up Leg Curls - 2 set 10-12 105lbs 12,10 reps same Seated Calf Raises - 1 set 20 80lbs 20 reps same Felt pretty good today. Little tired in the legs but the main days I run now are Tuesday and Thursday. Weight still seems to be coming down and not losing too much in the lifts so I'm pretty happy with my progress so far about 2 weeks in.
|
| # ? Dec 5, 2012 18:16 |
|
|
Shoulders/Triceps DB Seated Shoulder Press - 1 set 4-6 60lbs 4 reps same BB Seated Military Press - 1 RPS 10-14 105lbs 12 reps same DB Lateral Raises - 1 set 15-20 15lbs 17 reps up Reverse Grip Bench - 1 set 6-8 45lbs 7 reps same Close Grip Bench - 1 RPS 14-18 40lbs 16 reps up Overhead Rope Pull from Low Pulley - 1 set 15-20 38.5lbs 14 reps same Dips - 2 Sets of Max Amount - 45lbs 7 1st set 6 2nd set same Updated weight 149lbs. Felt pretty tired today but really happy with keeping both my presses where they were with the amount of energy I thought I was going into the gym with. Weight down a lb. I'm thinking if I hit 145 or 140 before my date I'll go ahead and throw an extra 10 lbs on my deadlift and try to lift it. But then I'll have to think of a different TOXX I guess. Going strong right now with what I'm doing. Probably go running later this afternoon. Got a 15k scheduled for the 2nd of February and plan on running in that. Training for it has really helped me with my cutting period as well so that's good.
|
| # ? Dec 6, 2012 15:08 |
|
|
Friday no weight but I will be teaching a yoga class and biking around a bit. Weight is going well but man it is so different night and day when you really buckle down and count the calories. Recovery time after workouts is SO much different. Pressing on of course.
|
| # ? Dec 7, 2012 17:47 |
|
|
Back Deadlifts - 1 set 4-6 270lbs 5 with straps ??? Close Hammer Grip Lat Pulldowns - 1 RPS 10-16 165lbs 13 reps up Wide Grip Seated Row - 1 RPS 10-16 126lbs 13 reps up Pullups - 3 sets as many as I can get 10, 8, 7 up Face Pulls - 2 sets 12-15 88lbs 12 reps same DB Shrugs - 2 sets 10 80lbs 8, 8 up Felt sort of tired going into the workout but felt good about the results. Going to go on a run later today after I digest some food after that good workout. After reading some stuff up on Omega 3 in the forums here I just got in a vegan supplement with DHA and EPA. So I'll start taking that and see if that does anything. I never really thought I was low on anything but a lot of talk got me interested in them so I guess I'll try them out and see if there is anything to it.
|
| # ? Dec 8, 2012 20:35 |
|
|
Chest/Biceps DB Bench Press - 1 set 4-6 75bs 5 reps up Hammer Strength Incline - 1 RPS 12-20 130lbs 19 reps up Flat Bench Press - 1 set 15-20 125lbs 15 reps up Cable Flies- 2 sets 12-15 22lbs each side, 13, 10 same Incline DB Curls - 1 set 6-830lbs 7 reps up Barbell Curls - 1 RPS 12-18 60lbs 15 reps up Body Drag Curls - 1 set 15-20 40lbs 9 reps up Felt great today with my workout. Diet still sticking around 1500-1600 calories and feeling ok. Ran also 2 miles today as well. Woo working out! Time to eat some brussell sprouts
|
| # ? Dec 12, 2012 02:42 |
|
|
Ha! I just ate brussels sprouts, too! They're so yum.
|
| # ? Dec 12, 2012 02:43 |
|
|
Brussels Sprouts  .
|
| # ? Dec 12, 2012 02:52 |
|
|
Tenchrono posted:Brussels Sprouts If you eat enough though your barf would probably be that color.
|
| # ? Dec 12, 2012 04:12 |
|
|
Voodoo Doll posted:Ha! I just ate brussels sprouts, too! They're so yum. And yeah there are like my freaking favorite!
|
| # ? Dec 12, 2012 04:12 |
|
|
Legs Squats - 1 set 4-6 185bs 4 reps same Incline Leg Press - 1 RPS 15-20 240lbs 20 reps up Leg Extensions - 1 set 15-20 55lbs 14 reps down Straight Leg Deadlifts - 2 sets 10-12 165lbs 12, 10 up Leg Curls - 2 set 10-12 105lbs 12,12 reps up Seated Calf Raises - 1 set 20 90lbs 13 reps up Not bad. Today I really starting focusing on pushing out my knees when I squat to have them not bow in. IT takes a little getting use to but I felt better about the squats even though I got the same last week. Done with workout today! Yoga tonight. Time to go eat some protein pancakes. Yay!
|
| # ? Dec 12, 2012 14:29 |
|
|
Shoulders/Triceps DB Seated Shoulder Press - 1 set 4-6 55lbs 5 reps down BB Seated Military Press - 1 RPS 10-14 105lbs 13 reps up DB Lateral Raises - 1 set 15-20 15lbs 16 reps up Reverse Grip Bench - 1 set 6-8 45lbs 7 reps same Close Grip Bench - 1 RPS 14-18 40lbs 16 reps up Overhead Rope Pull from Low Pulley - 1 set 15-20 38.5lbs 15 reps up Dips - 2 Sets of Max Amount - 45lbs 7 1st set 6 2nd set same I seem to always wobble on DB Seated Shoulder Press. If I can get the 60lb weights out and up above my head I can normally crank out 4 of them. But those days I can't seem to get out of the starting position I tend to just fall back onto 55lb weights instead. Updated weight: 148lbs. edit: Also updated my OP to show the run schedule I put on to keep the weight coming down and also because I'm training for a 15k in February. tagelthebagel fucked around with this message at Dec 13, 2012 around 14:40 |
| # ? Dec 13, 2012 14:37 |
|
|
Back Deadlifts - 1 set 4-6 270lbs 6 with straps up WOO HOO! Close Hammer Grip Lat Pulldowns - 1 RPS 10-16 165lbs 13 reps same Wide Grip Seated Row - 1 RPS 10-16 126lbs 13 reps same Pullups - 3 sets as many as I can get 10, 8, 7 same Face Pulls - 2 sets 12-15 88lbs 12 reps, 12 reps same DB Shrugs - 2 sets 10 80lbs 8, 8 same I hit 6 at 270 lbs today! I did take a brief rest maybe 3-6 seconds on the 6th pull but still got it up and really pleased with that. So next week I'll probably up it to 275 lbs and see if I can hit 4. For every lb I can put up higher on that bar the better because that means I will have to cut less weight. Cutting is annoying but a necessary thing I suppose. =P Also I ran 2 miles today after. Got the next two days off from the gym...hmm what to do. Yoga and Biking!
|
| # ? Dec 15, 2012 19:55 |
|
|
Chest/Biceps DB Bench Press - 1 set 4-6 75bs 5 reps same Hammer Strength Incline - 1 RPS 12-20 130lbs 109 reps same Flat Bench Press - 1 set 15-20 125lbs 15 reps same Cable Flies- 2 sets 12-15 22lbs each side, 15, 10 up Incline DB Curls - 1 set 6-830lbs 5 reps down Barbell Curls - 1 RPS 12-18 60lbs 15 reps same Body Drag Curls - 1 set 15-20 40lbs 9 reps same Chest workout! Picture update this Thursday!
|
| # ? Dec 19, 2012 00:05 |
|
|
Legs Squats - 1 set 4-6 185bs 2 reps down Incline Leg Press - 1 RPS 15-20 250lbs 17 reps up Leg Extensions - 1 set 15-20 55lbs 14 reps same Straight Leg Deadlifts - 2 sets 10-12 170lbs 12, 8 up Leg Curls - 2 set 10-12 105lbs 12,10 reps same Seated Calf Raises - 1 set 20 90lbs 15 reps up I could not find the belt that my gym provides so I felt a little weary of my heavy set of Squats. I was only able to get 2 at 185. I think I'm going to drop it down maybe 10 or so lbs next week and see if I can just get a solid 6 of it before going up. All the running I'm doing is probably affecting my leg day. So I'll probably do that. But all in all felt good about the numbers otherwise. As my grip gets better the Straight Leg Deadlifts get easier.
|
| # ? Dec 19, 2012 14:09 |
|
|
Shoulders/Triceps DB Seated Shoulder Press - 1 set 4-6 55lbs 6 reps up BB Seated Military Press - 1 RPS 10-14 105lbs 11 reps down DB Lateral Raises - 1 set 15-20 15lbs 16 reps same Reverse Grip Bench - 1 set 6-8 45lbs 6 reps down Close Grip Bench - 1 RPS 14-18 40lbs 17 reps up Overhead Rope Pull from Low Pulley - 1 set 15-20 38.5lbs 15 reps same Dips - 2 Sets of Max Amount - 45lbs 6 1st set 7 2nd set same Felt good to thrown down all 6 of the 55lb weights. Just so hard to get those 60s up. I'll probably next week go for 8 at 55lb and then see if I can get the 60s above the head comfortably. Also ran a solid 2 miles today under 7 mins per mile. That felt good since I don't really consider myself a runner but it felt good afterwards. UPDATED my weight 146lbs. UPDATED some pictures! Woo!
|
| # ? Dec 20, 2012 14:42 |
|
|
|
| # ? May 26, 2013 03:08 |
|
|
Looking great! I really thought you'd be emaciated if you lost any weight, but I was wrong.
|
| # ? Dec 21, 2012 19:51 |
|
