1st cycle, out of shape, high bodyfat

[anonynmous39596706]

Morning weight- 289 even.

Bf -2.1%

Body fat measured using an OMRON HBF- 306 C bioelectrical impedance measurement machine.

You might want to get that machine recalabrated. Unless you look like an anatomy chart, then 2.1% might be accurate.

 

[vani11agori11a]

You might want to get that machine recalabrated. Unless you look like an anatomy chart, then 2.1% might be accurate.

-2.1%.... means I'm DOWN 2.1% from last week lolol.... and that was a mistake on my part anyways, -1.9% not 2.1

 

[HuckingFuge]

use the taper measure and the mirror. the scale wasn't designed to measure muscle mass, just total mass.

 

[vani11agori11a]

use the taper measure and the mirror. the scale wasn't designed to measure muscle mass, just total mass.

Agreed. That is why I do my measurements and take pictures every week. Check body fat etc...... but fact is, I'm still carrying around 85lbs of fat lol. Plus, I climb cell phone towers quite often, it's a lot easier to climb 200' in the air with 60lbs of gear and tools if you are lighter. Standing on a half inch thick piece of steel with 350-360lbs weighing down on your arches.... shank or not, it's a killer. Same with dragging my big ass up to the top.

 

[vani11agori11a]

nothing special going on today, but wanted to share my office with y'all

 

[vani11agori11a]

Shoulders and traps went good till the end. 5th set of heavy shrugs I pulled something in my back when my grip slipped and I tried to readjust lol.

 

[vani11agori11a]

Holy crap... just did my first actual LEG day since rehabbing my knee the last time. I was nervous as hell, and kept it super light so I could literally just focus on the contractions and pump. Knee acted up a bit, but not a lot.

Squats
2x10 at 95lbs
3x10 at 135lbs

Leg press
1x15 at 270lbs
4x10 at 450lbs

Single leg extension
3x12 at 50lbs
No rest, one leg to the next etc.

Standing single leg curls
3x10 at 15lbs (old equipment, no way that was only 15lbs of resistance)
No rest, right leg, left, right, left etc.

Standing calf raises
3x12 at 200lbs

Seated calf raises
4x10 at 135lbs

Definitely felt it. Knee is a bit shakey, but got a great sweat and pump... plus had a waddle / shuffle to my step while leaving...

Im just glad to have made it through, even if I was just pushing light weight.

 

[HuckingFuge]

remember to leave your ego at the door and you'll be fine. keep up the hard work.

 

[vani11agori11a]

Oh for sure. I care more for my health and longevity than tossing heavy weight. Gotta work smart.

I only ever go heavy with dumbbells. No training partner to spot me and usually only one or two people in there at a time. I've dropped some heavy weight on myself before. .. won't do it again.

Thanks for the encouragement!

 

[searchanddestroy]

Great job bro Ima write my shit down next time. Def lets you see how far you came.

 

[vani11agori11a]

today went in and destroyed some Chest and Bi's.... I'm loving the strength gains I'm seeing.almost to those 100lb dumbells for my incline... 95's today.

Progress, not Perfection.

Incline dumbbell press-
2x20 w/ 30lbs
1x10 w/ 90lbs
1x10 w/ 95lbs
1x10 w/ 85lbs

flat bench dumbbell presses
1x10 w/ 85lbs
1x10 w/ 80lbs
1x10 w/ 75lbs

low cable cross overs-
3x10 w/ 40lbs

high cable crossovers-
1x10 w/ 80lbs
2x10 w/ 90lbs
1x24 w/ 50lbs to burn out

Preacher Curls
2x15 w/ 60lbs
3x10 w/ 75lbs

Reverse Preachers
3x10 w/ 65lbs

Gotta fit it all in on my one hour lunch break, including driving both ways (across the Parking lot) and changing clothes before and after.... that's why my over all volume tends to be low.... but I make up for it by keeping my intensity as high as possible.

 

[vani11agori11a]

Tore up back and tri's today... and experienced that awesome moment when one of the power lifters at the gym compliments you on your gains... even though you've lost 30+ pounds, says your arms, back and chest are getting huge and defined. .. and congratulates you on putting in the hard work.

Nice to know it's showing

 

[vani11agori11a]

Back:

Overhand 2x hand Hammer strength Iso-row

2x20 – 45lbs

Single arm hammer grip Hammer Strength Iso-row

1x10 – 180lbs

2x10 – 225lbs

1x6 – 250lbs
(Pretty much blew my wad on these lol)

High angle seated row

3x10 – 180lbs

Wide grip pull down

1x10 – 160lbs

2x10 – 170lbs

Narrow underhand grip pull downs

1x10 – 150lbs

1x10 – 140lbs

2x12 – 120lbs

Triceps:

Cable pressdowns

1x30 – 50lbs

1x20 – 80lbs

3x10 – 150lbs

Cable cambered bar pulldowns

3x10 – 110lbs

1x50 – 70lbs

 

[XKawN]

Tore up back and tri's today... and experienced that awesome moment when one of the power lifters at the gym compliments you on your gains... even though you've lost 30+ pounds, says your arms, back and chest are getting huge and defined. .. and congratulates you on putting in the hard work.

Nice to know it's showing

Did he slap ya on the but when he did it, lol.

 

[vani11agori11a]

Did he slap ya on the but when he did it, lol.

Nah, we don't play that game on this island lol.

 

[vani11agori11a]

Just a fill in day today....

Deadlifts
1x10 at 135
1x10 at 185
2x10 at 225
2x5 at 275
2x2 at 315
1x1 at 315
1x10 at 135

Clean and press
4x5 at 135

Thrusters
3x8 at 135
1x5 at 135

Afterwards and took me about 20 minutes to change back into my work clothes, i sat down and didn't want to move. I just wanted to go to sleep lol

 

[vani11agori11a]

Did my weekly measurements.

288, down another pound, 1/2in off my abdomen, up a half inch on my right quad..... and down another .4% bodyfat.. considering my morning refeed yesterday wound up extending over to dinner (fights were on so got some jojos and chicken flautas)
Progressing

 

[HuckingFuge]

every inch off your waist is 4 lbs of fat loss.

 

[vani11agori11a]

Week 10 on 250mg of Test cyp finished today. ..then till now

 

[Notits]

Week 10 on 250mg of Test cyp finished today. ..then till now

10 weeks! This is a tremendous change - hats off to you! Your kicking ass, keep it up!