1st cycle, out of shape, high bodyfat

[vani11agori11a]

Today though.... i kicked my training up a notch.... Chest and tri's, transitioning from high volume, to low volume / high intensity. Chest sticking to 2 warm up sets at 20 reps then 4 lifts at 3 sets of 8-10 reps.... last lift was high cable crossovers, and with every rep and squeeze I about shit myself watching my chest roll and clinch, biceps show, and traps become vascular as I essentially hit a Most Muscular pose at the end of the last rep and held for 5 seconds

Tri's had again, 2×20rep warm up sets followed by 2 lifts, cambered bar press downs, and overhead rope cable press 20-15-12-10 reps.

Then as a burn out because I still had energy and the lactic acid wasn't quite maxed, I hit a set of 50 underhand straight bar tricep pull downs, followed by 50 cable crossovers..... I felt like an animal after I was done. Went in the locker room and hit and held a side triceps with each side, squeezing as tight as possible for 10 seconds each.. hurt like hell lol.. then did the same thing for a most muscular 4x.... yes I've got high bodyfat, it is what is, but over the last 3 weeks I've had more visible changes than I would typically see in 8 weeks of typical training.

 

[Notits]

you need to have a cheat meal ry 7 to 9 days.

Imperative.
Nothing has severed me better to keep from completely falling off the diet than 1 full on cheat MEAL (not day)every week.
It has also kept my weight loss moving as things seem to slow to a complete crawl after about 10 days of being in a caloric deficit.
Without it I get really weak and flatten out.
Then the mind fuck comes and boom - I'm eating out of control.
Bad shit.

 

[vani11agori11a]

Imperative.
Nothing has severed me better to keep from completely falling off the diet than 1 full on cheat MEAL (not day)every week.
It has also kept my weight loss moving as things seem to slow to a complete crawl after about 10 days of being in a caloric deficit.
Without it I get really weak and flatten out.
Then the mind fuck comes and boom - I'm eating out of control.
Bad shit.

Just to clarify... when I say Sunday was cheat day I only mean that was the day I had my cheat meal. Not that the whole day was for cheating lol.

 

[Notits]

Just to clarify... when I say Sunday was cheat day I only mean that was the day I had my cheat meal. Not that the whole day was for cheating lol.

Sometimes i accidentally eat pancakes and a cheat meal in the same day, don't tell anyone.
4.6lbs per week is serious business. What your doing is working, rock on man, stay the course!

 

[vani11agori11a]

Sometimes i accidentally eat pancakes and a cheat meal in the same day, don't tell anyone.
4.6lbs per week is serious business. What your doing is working, rock on man, stay the course!

Thanks! Funny thing.... been working so much that I haven't had energy at the end of the day to do cardio, and have only been able to get in to lift 3-4 times a week.... just finished my big travel projects today so plan to kick it up...... done good so far, can't wait to see what happens over the next couple weeks with adding cardio back in and getting 5-6 times a week now that my schedule is lightening.

 

[Notits]

Thanks! Funny thing.... been working so much that I haven't had energy at the end of the day to do cardio, and have only been able to get in to lift 3-4 times a week.... just finished my big travel projects today so plan to kick it up...... done good so far, can't wait to see what happens over the next couple weeks with adding cardio back in and getting 5-6 times a week now that my schedule is lightening.

I don't do cardio unless i absolutely have to

 

[vani11agori11a]

When using Test can it make insomnia worse? Like, I can take benedryl and melatonin to go to sleep, but lately it doesn't work. I had 150mg of diphenhydramine (benedryl) and 12mg of melatonin 7 hours ago and am still wide awake. This is after 9 hours of sleep the last 4 night s (combined) and intense gym sessions yesterday and today... wtf?

 

[HuckingFuge]

no, Testosterone doesn't give you insomnia.

 

[vani11agori11a]

no, Testosterone doesn't give you insomnia.

I already had it... just noticing that things that normally work to help me go to sleep haven't been working this week. So figured I'd ask.

 

[anonynmous39596706]

Nothing has severed me better to keep from completely falling off the diet than 1 full on cheat MEAL (not day)every week.

I wish I could say the same. One cheat meal for me is like giving an alcoholic a shot and saying this will help you stay on the wagon. One cheat meal derails me for at least a day, and sometimes two.

Roc

 

[Mofotyler]

I take 30 of melatonin and at this point it does not work anymore. I don't want to go back on meds to help sleep. Make me feel terriable when I wake up. I started to take a warm glass of small milk with benedryl. That has been knocking me out pretty good.

 

[vani11agori11a]

Finally got some sleep last night after being up for 41 hours.... thus felt refreshed to hit the gym.... im proud of the progress I'm making so far.
Delts and traps today... and if you look closely you can see my delts finally starting take shape.... haven't seen that in years... im in love with what I'm running right now.... I don't know why I waited so long to do it myself. Thanks guys, for the knowledge and guidance. .. and @HuckingFuge for bearing with my ridiculous questions lol
.

 

[Mofotyler]

Haha I'm loving that face over you did. Man you gonna be a beast in no time. Keep it up

 

[vani11agori11a]

Haha I'm loving that face over you did. Man you gonna be a beast in no time. Keep it up

Haha thanks, got sick of trying to draw over it and messing up... this was much easier lol....
And thanks again on the encouragement. ..
Just did a side by side from 2 weeks ago and today, both after Traps and delts... today is on top, I can already see my traps getting wider and thicker and i can see my arms leaning out and delts popping, finally seeing some separation between the biceps and delts.... I'm far from finished, but definitely a happy camper.

 

[vani11agori11a]

Well, been sidelined from training and not had perfect control over my food for basically the last three weeks due to traveling for work. ... heck, haven't even had Internet access or even data access on a phone in a week.. but got home to civilization today and told the wife I wanted to start back following a Keto diet in the morning. Thus this was the send off dinner she made. ..

Lightly sautéed Brussel sprouts with bacon, garlic mashed potatoes, and bbq chicken thighs cut off the bone after cooking and then chopped, then drizzled with the excess sauce from the pan the chicken cooked in. It's good to be home

Not going to wait for a new week to start lifting again because I've been out too long. ...

So tomorrow afternoon I am starting a 4 week run of Century set training. Hoping that and a good amount of cardio being added in will get me back down and then some. .. been a crazy few weeks due to work, being an endo the weight humored right back on while eating road food and not training. .... do work son!

 

[Mofotyler]

Was woundering where u disappeared to lol. Time to get back to it!!!

 

[grey]

Nice work! Shoulders and arms shaping right up!

 

[Notits]

Living up to your name man, holy traps Batman.

 

[vani11agori11a]

Man...... Century sets are no fucking joke. Chest and bi's today. Could only get in 4 sets and 2 sets respectively.
Incline dumbbell press
Flat bench dumbbell press
High cable cross overs
Low cable cross overs
Cambered bar curls
Rope cable hammer curls

Gonna throw in a couple Century sets for abs this evening before jumping on my treadmill. Always nice to do cardio at home in front of the big screen lol.

 

[shockermaster]

Man...... Century sets are no fucking joke. Chest and bi's today. Could only get in 4 sets and 2 sets respectively.
Incline dumbbell press
Flat bench dumbbell press
High cable cross overs
Low cable cross overs
Cambered bar curls
Rope cable hammer curls

Gonna throw in a couple Century sets for abs this evening before jumping on my treadmill. Always nice to do cardio at home in front of the big screen lol.

Inspirational dude keep it up. Century sets? What is that, 5x20?