Gettin it in.. NovaFlex Training Log

[NovaFlex]

Average day today. Gym went well. Nothing to really report.

Incline Bench - 3x10 @ 165
RDL 3x10 @ 185
Pull ups 3x10 @ 70 assist

Leg curl 3x10 @ 135
seated row 3x10 @ 250

DB lat raise 3x25 @ 15

(I was doing these wrong this week, until I looked up the correct form, and had to drastically drop the weight.)

3x25 shrugs @ 185



Ate pretty well today. Kept it as clean as i could. Dialing it in every day.

Figure I'll post weekly progress as well. Here's a fat front pic, lol



Forgive the messy room, we're attempting to pack. Things are a mess here.

 

[NovaFlex]

OH... What do you guys feel about intermittent fasting? say, 8pm-noon, no food? Healthy, unhealthy, etc?

 

[RodgerThat]

OH... What do you guys feel about intermittent fasting? say, 8pm-noon, no food? Healthy, unhealthy, etc?

I like intermittent fasting but I do 10pm to 2pm as I like to eat before bed time

 

[NovaFlex]

Nothing to report today. Today was my scheduled rest day. However, I did some calculations with myfitnesspal and some shopping. So pretty decent day..

This is what I came up with to cut.

30oz of chicken throughout the day
4 eggs
4 cups of rice

maybe some PB if i need more fats.

94g carbs
34g fat
220g protein

I'll add in some steak, fish and broccoli whenever i need a change... I'm the type of person that needs to write things down and have an organized plan, in order for them to be cemented into action.

right now my TDEE is 3200. Given that info, with light cardio and my training, I should lose around 10lbs of fat /month for at least 2-3 months before I need to adjust my cals, if at all.

 

[NovaFlex]

Crazy busy weekend. Did my workouts, never got to post them..

on Saturday I ended up doing Front Squats 4x5 @ 225. I'm focusing more on total reps than number of sets with these, since my bar positioning seems to be the limiting factor.

Today F Squats 2x8 @ 195, 1x12 @ 195.. will be upping it this week



Just a little bruising from the front squats.. Still fighting for every rep, but I'm definitely getting stronger in them.


Been continually dialing in the diet, nothing special to see.. However, down 5lbs this week. Also been doing 20min. of light cardio after every workout.

 

[jaymaximus]

Crazy busy weekend. Did my workouts, never got to post them..

on Saturday I ended up doing Front Squats 4x5 @ 225. I'm focusing more on total reps than number of sets with these, since my bar positioning seems to be the limiting factor.

Today F Squats 2x8 @ 195, 1x12 @ 195.. will be upping it this week

View attachment 38900

Just a little bruising from the front squats.. Still fighting for every rep, but I'm definitely getting stronger in them.


Been continually dialing in the diet, nothing special to see.. However, down 5lbs this week. Also been doing 20min. of light cardio after every workout.

View attachment 38901
View attachment 38902

Front squats do take some getting used to. How are you holding the bar? There can be some pressure on the chest and delts, but it probably shouldnt but actually hurting or bruising you.

 

[NovaFlex]

Front squats do take some getting used to. How are you holding the bar? There can be some pressure on the chest and delts, but it probably shouldnt but actually hurting or bruising you.

I'm doing the crossed arm position. I think the bruising was because i wasn't holding the bar tight enough and it rolled a few times.

I watched a few videos, but I'm still trying to figure out where exactly to place the bar on my chest.

 

[c_natty]

You should show us your food choices as well for more insight/suggestions. Just a thought. Keep working hard brother!

 

[NovaFlex]

You should show us your food choices as well for more insight/suggestions. Just a thought. Keep working hard brother!

My food is pretty simple lately... Chicken, pork or ground beef with broccoli / rice and some eggs / milk. I've cut out 90% of the shit in my diet... except the odd lite icecream / frozen yogurt dish

I'll post some pics of my meals when Im preparing them.


Well, passed out early last night... definitely needed some sleep.

Yesterday was Day 4 of week 2 of WC's DUP. Decent workout, I'm adding weight every week. My incline bench has gone up significantly.


Incline Bench - 1x3 @ 215, 2x5 @ 195
No free weights were open at the time, so I ended up using the Smith Machine w/ 15lb bar.

RDL - 3x5 @ 225
Pull Up - 3x5 @ 60 assist

Leg Curl - 3x10 135
Seated Row - 2x6 @ 270, 1x8 @ 270

DB Lat Raises - 3x20 @ 20

BB Shrugs - 4x15 @ 225


Not a bad workout at all. Felt really short though. Added 20 min of incline walking at the end.

 

[NovaFlex]

Things are coming along really nicely. Yesterday's workout was pretty brutal, hitting 3x10 for squats.

Squat - 1x7 @ 225, 1x10 @ 175, 1x13 @ 175

I'm definitely getting these front squats down better. 175 felt super light and no pain on the delts. Form is a lot better, no rolling from the bar, by me leaning forward.

Dips - 3x10 @ 60 assist

Pull ups - 3x10 ... forget what weight

Leg ext - 3x10 @ 195
Tricep PD - 2x10 @ 120, 1x9 @ 130

The PD's surprised me. I definitely feel my upper body is getting stronger. 120 went down super easy. 130 I fought for reps.

Curls - 3x10 @ 90

again, did curls in the preacher machine.

Rev. Fly - 3x15 @ 20


I felt that I put up a decent workout, as far as effort is concerned, but walking out of the gym I felt like shit. Not sure why, just felt disappointed. One of those things.


I added T3 and clen to my diet yesterday. I bought them a while ago but stopped taking them due to my piss poor eating habits, and not wanting to waste them. Now that I feel I'm developing my nutrition, I'm adding them back to assist in the process.

Clen - 1 40mcg tab in the morning, 6am, 1 when I get home around 1pm.

T3 - 1 25mcg, same routine. 50mcg total. I'll taper up after 3 weeks.

I'll be doing 2 weeks on / 2 off with clen, and 6 wks on / 4 off with T3. Will probably run them until I run out at these intervals.

 

[Thenewera]

Jus tread trough a bit and I like the dedication. Keep that mentality strong and you'll come out with better results than you wanted. In!

 

[NovaFlex]

Jus tread trough a bit and I like the dedication. Keep that mentality strong and you'll come out with better results than you wanted. In!

Thanks man, I appreciate the support. Until making this thread, I never realized how much it helps to hold myself accountable to you guys here. It makes me push harder and be a lot more strict with my dieting


And it doesn't hurt that my wife is noticing the changes in body comp as well.

 

[NovaFlex]

Today's my off day... I wanna hit the gym, but it's probably a good thing that I can't. I slept 2 hrs last night between my 2 jobs. No fun.

Anyhow, the workout was decent yesterday. Day 6, 10 reps, etc. Nothing changed from last week, after checking over the log.

20 minutes of cardio at the end. I'll have more to report tomorrow

 

[NovaFlex]

well, wasnt gonna workout today.. was my off day and all. However, was helping my wife start lifting and got bored so jumped on the flat bench and hammered out, naturally, a goal I set for cycle.

Warm up: 135 x 10

2 x 5 @ 185, 1x5 @215

1x3 @ 225

Pretty fucking happy, even if it's light weight for most here.. My upper body strength has been shit. I guess i'll aim for reps with 3 plates on cycle.

 

[Perrin Aybara]

Congrats on the PR. Stick with it and you'll get three plates.

 

[NovaFlex]

Thanks @Perrin Aybara . Just pushing on bro.

Felt great leaving the gym today. Today was the start of week 3 on DUP. Was kinda rushed because the day care at my gym closed really early today, so I only had 50 minutes, but I made it count. Left out 2 exercises (leg ext and rev. flies)

Front Squat - 1x8 @ 225, 1x8 @ 245, 1x6 @ 245... busted out the last 2 on their own.

225 went up like nothing. Had a couple left. I fought with 245 after the first set.

Dips - 3x8
Chin up - 3x8

Not sure what assistance I used, since this wasn't my home gym. The weight was labeled in numbers, not pounds.

Tricep PD - 4x10.. again not sure the weight, but I'm guessing around 120

Cable Curls - 3x10 @ 90


No time for cardio, but I was DONE after the squats anyway. I was drenched leaving the gym. Love seeing the numbers go up.

 

[NovaFlex]

Hey guys. Been a few days... The wife's leaving for Colombia next week, so we've been getting everything in order, on top of 12+ hr work days, etc.. Never missed a workout, but really disnt feel up to logging the details this week. Just been drained.

anyhow, down 10lbs. Will take a shot of the scale when im home. Starting to notice growth in my shoulders especially. Liking this DUP program. Looking to run it prop 5 more months or so before switching to a PL based prog

 

[NovaFlex]

Officially back after deloading. Had a nice session this morning. Got some updated pics as well. steadily losing fat / recomping.


Front Squat - 3x5 @ 225
Pretty sure I can add 10lbs to this across the board

Flat bench - 3x5 @ 215
working on performing chest to lockout / pauses for PL'ing

Chin up - 3x5 @ 40 assist


Leg ext - 3x10

Single arm Preacher Curl - 3x10 @ 50

Tricep PD, supersetted w overhead tri ext - 3x10 @ 90

rev fly - 3x15


Wasnt the 'best' but the squats went up real easy and clean and I warmed up with 185 on bench that felt lite as anything... Definitely feeling stronger. And, from what I can tell, looking it too.





the only thing really fucking me up is these god damn man boobs. Not TOO noticeable with a shirt anymore, but once it's off... they fucking kill me.

 

[c_natty]

Officially back after deloading. Had a nice session this morning. Got some updated pics as well. steadily losing fat / recomping.


Front Squat - 3x5 @ 225
Pretty sure I can add 10lbs to this across the board

Flat bench - 3x5 @ 215
working on performing chest to lockout / pauses for PL'ing

Chin up - 3x5 @ 40 assist


Leg ext - 3x10

Single arm Preacher Curl - 3x10 @ 50

Tricep PD, supersetted w overhead tri ext - 3x10 @ 90

rev fly - 3x15


Wasnt the 'best' but the squats went up real easy and clean and I warmed up with 185 on bench that felt lite as anything... Definitely feeling stronger. And, from what I can tell, looking it too. View attachment 40611 View attachment 40612
View attachment 40613


the only thing really fucking me up is these god damn man boobs. Not TOO noticeable with a shirt anymore, but once it's off... they fucking kill me.

Hell yeah brother!! Strength up and bodyfat down, every person's dream. Don't lose focus and stay consistent!

 

[Seven]

You're getting there. Solid front squat.

I always notice shit in pics. That's not your face on that Chuck E Cheese thing...is it??