Progress/training log part 2:getting beary serious

[insaiyan93]

Ok friday funday!

1.skwaat 5x5 245lb 1x10 135lb
2.deadlift 1x1 405lb 3x3 365lb
3.lat pulldown 4x10 140lb
4.bent over row 5x5 145lb
5.arbitrary calf work

Good workout. Form was a little off on deads today, idk been really tired the last few days, probably dieing or something hahaha.

Anyways...got all the ingredients to make a dope ass burger so im bout to go home and do dat haha

 

[insaiyan93]

Fell asleep before i posted last night but macros wassss

Goal
3395 cal
280 p
400 c
75 f

Hit
3281
280 p
376 c
73 f

Left those few carbsand fats out to make up for thursday.

 

[insaiyan93]

Whew got rid of that fuckin van finally haha

 

[insaiyan93]

Macros
Goal was
2135 cal
230 p
135 c
75 f

Hit
2135 cal
230 p
135 c
75 f

 

[insaiyan93]

Macros
Goal was
2135 cal
230 p
135 c
75 f

Hit
2135 cal
230 p
135 c
75 f

 

[insaiyan93]

Ooooh lawdy was that one heck of a workout to start the week! Feelin good son!

1.skwaats 1x1 295lb 1x3 275lb 1x3 255lb 4x4 225lb

2.bench 4x8 165lb 1x12 135lb

3.deadlifts 1x5 365lb 6x4 315lb

4.btn press 3x8 75lb burn out set with the bar somewhere around like 75 i think... i lost count for a second somewhere around 50

5.shrugz 4x12 225lb

6.tri push down v attachment 3x12 140lb

7.arbitrary calf work

8.cardio

Good work. I was worried about that 295 squat single cuz i havent gone that high in awhile, definitely challenging but i could have got 2 maybe 3 if my moms life was on the line or something haha.

Deads were easy, all full stops on those.


Weight was 265.6 this morning, down 1.6 from last week.

The boss man said i could either drop calories some more or start doing some cardio so i figured i may as well do some cardio to get in better shape breathin wise lol.

Gonna do a mix of HIIT and some lower intensity stuff depending on how in feeling.

Today just did 20 minute incline on the treadmill 15 minutes at 12/15 incline and 3.5mph 4 minutes at 15 incline and 2.5 mph and the last minute at 15 incline and 3.5mph

God damn that really does a number on you, wouldnt recommend it haha

 

[insaiyan93]

Back gainzzz. Fuckin waist is getting smaller and back is getting wider. This pleases me.

 

[Seven]

Back gainzzz. Fuckin waist is getting smaller and back is getting wider. This pleases me.View attachment 53268

Hell Yeah Dog!!

 

[insaiyan93]

Macros

Goal was
2595 calories
230 p
250 c
75 f

Hit
2586 calories
230 p
250 c
74 fat

 

[insaiyan93]

Tuesday cruiseday.

1.powerclean 6x3 135lb kept weight the same. Still not quite getting these

2.bent over row 8x8 105lb

3.asstd pullup 4x6 90lb counter

4.tri pushdown 4x16 150lb

5.cable low to high 3x12 50lb

6.rear delt flys 3x12 15lb

7.pushups 3xamrap 18,13,10

8.cardio 10 minutes HIIT kettlebell swings for 1 minute then hold plank for 30 seconds and repeat. Used a 12kg kettlebell (25 pounds?)

Holy shit....let me just tell you i havent been so out of breath since we used to run hills in football practice in the florida summers
@RodgerThat definitely tasted that puke in my mouth lol

Just collapsed afterwards, couldn't do anything but lay on my stomache in the pool of sweat i had created.

 

[RodgerThat]

Tuesday cruiseday.

1.powerclean 6x3 135lb kept weight the same. Still not quite getting these

2.bent over row 8x8 105lb

3.asstd pullup 4x6 90lb counter

4.tri pushdown 4x16 150lb

5.cable low to high 3x12 50lb

6.rear delt flys 3x12 15lb

7.pushups 3xamrap 18,13,10

8.cardio 10 minutes HIIT kettlebell swings for 1 minute then hold plank for 30 seconds and repeat. Used a 12kg kettlebell (25 pounds?)

Holy shit....let me just tell you i havent been so out of breath since we used to run hills in football practice in the florida summers
@RodgerThat definitely tasted that puke in my mouth lol

Just collapsed afterwards, couldn't do anything but lay on my stomache in the pool of sweat i had created.

Use more variation in your HIIT if you can ex
Kettle bells for 60 secs
Burpees for 30 secs
Push ups 30 secs
Plank 30 secs
Repeat.

The plank portion is suppose to be the "low intensity" portion of the hit so you don't want to do that for more then 1/4 of the actuall HIIT time

 

[insaiyan93]

Use more variation in your HIIT if you can ex
Kettle bells for 60 secs
Burpees for 30 secs
Push ups 30 secs
Plank 30 secs
Repeat.

The plank portion is suppose to be the "low intensity" portion of the hit so you don't want to do that for more then 1/4 of the actuall HIIT time

Oooooh i see. I thought i was supposed to just pick one haha. I think i may have to work up to that though bro, as sad as it is i dont think i can go 2 minutes straight on the high intensity part.

 

[RodgerThat]

Oooooh i see. I thought i was supposed to just pick one haha. I think i may have to work up to that though bro, as sad as it is i dont think i can go 2 minutes straight on the high intensity part.

I can't either, but that's the GOAL whether or not it's achieved is different I go as hard as possible for it the whole time but I have myself set for 15mins of hit and some days after 8 mins I'm done that's it and others I can get 13 maybe even the full 15 but rarely. Hit it hard with everything you got until exhuastion and once you know you have done all you can do flop and be proud man

 

[insaiyan93]

I can't either, but that's the GOAL whether or not it's achieved is different I go as hard as possible for it the whole time but I have myself set for 15mins of hit and some days after 8 mins I'm done that's it and others I can get 13 maybe even the full 15 but rarely. Hit it hard with everything you got until exhuastion and once you know you have done all you can do flop and be proud man

Gotcha home boia!

Ima d d d d do it too it!

I did enjoy it somewhat as sick as that sounds, it's nore involved than normal cardio so its not boring as shit. 20 minutes on the treadmill feels like an hour, but this goes by pretty quick.

 

[insaiyan93]

Macros


Goal was
2395 cal
230 p
200 c
75 f

Hit
2594 cal
231 p
201 c
74 f

 

[insaiyan93]

Hella progress pictures. Didnt think my stomache and chest had changed very much but looking at the before pictures they definitely have.

 

[insaiyan93]

One heck of a workout today

1.skwaats 5x5 255lb
2.ohp 3x6 95lb
3.banded deads 6x3 225lb
4.stiff leg deads 3x6 185lb 1x10 135lb
6.Straight bar curls 3x8 75lb
7.hammer curls 3x8 30lb
8.cardio packed today no room to do a HIIT thing so just did 20 minutes incline walk. 15 minutes 3 mph at 12 incline 4 minutes 2.5mph at 15 incline and then the 4.5mph at 15 invline for the last minute.

 

[insaiyan93]

Macros
Goal was
2795 calories
230p
300c
75f

Hit 2795 calories
230p
300c
75f

 

[insaiyan93]

Ok just got done with workout

1.flat bench 6x4 205lb
2.incline bench 3x8 115lb
3.cable low to high 4x12 50lb
4.tri pushdown 4x12 180lb
5.front skwaat 4x8 95lb
6.single leg extension 4x12 70lb
7.barbell preacher 3x10 70lb ez bar
8.cardio Did 10 minutes hiit 60 second 25lb kettlebell swing 30 seconds battle rope 30 second pushup amrap 30 second plank fuck dude that kicked my ass and i got some really funny looks doin it lol.

Umm.

So bench was hard today, dont know why just a couple weeks ago i did that 8x3 bench at 215 paused fairly easy and today i was struggling with 6x4 at 205, i really fucking hate bench, discouraging as shit yo lol.

 

[insaiyan93]

Macros
Goal was
2595 calories
230 p
250 c
75 f

Hit
2595 calories
230 p
250 c
75 f

Well made it through thanksgiving without fucking up lol. Still had some good food peopls brought me.

Gonna try and conk out, got deads tomorrow yay!

But hey, since its thanksgiving, thanks to all you guys for helpin me out all the time @Kakarot @Perrin Aybara @RodgerThat
@Seven Dog
anytime i got a question you guy's always got an answer for me whether its lifting related or something else, i appreciate the help and support and respect the hell outta all you guys, yall are the homies for real for real.
Aight, bromosexual rant over lol.