Progress/training log part 2:getting beary serious

[insaiyan93]

Macros
Goal was
2595 cal
230 p
250 c
75 f
Hit
2595 cal
230 p
200 c
75 f

Somethins feeling a little goofy in my front delts top of shoulder area today...i think maybe doing the pushups in the HIIT session maybe fucked with it after they were pre fatigued from the two pressing movements so i will probably do another exercise during my cardio on pressing days. Actually super sore and tight all over, especially in the hips and glutes and hammies. spent about a half hour rolling out and stretching when i got home from work, hopefully it wont stick around, guess we'll see tomorrow.

 

[insaiyan93]

Fun workout today

1.powercleans 6x3 135lb
2.bent over rows 8x8 115lb
3.asst pulluos 4x6 80lb counter
4.tri push down 4x16 150lb
5.incline fly 3x12 35lb (subbed for cable low to high. Cable area was crowded)
6.rear delt flys 3x12 15lb
7.3 set max pushuo 15 12 10
8.chest supported t bar row overhand 3x12 1 plate
9.10 minutes HIIT it wasnt raining so i did ny HIIT outside today even though it was cold as fuck did
-60 seconds 25lb kbell swings
-tire flips with the biggest tire down and back 5 reps each way
-lap around the parking as fast as i could manage
-30 second plank

Actually had fun with it today, the tire flips were something i havent done before but really enjoyed those. Plus it was funny to see the people inside looking at me like im nuts fuckin around in the cold, couldnt even feel the cold though really i was burning up.

Definitely the most intense HIIT session so far, actually had to lay down for about 2 minutes before i could get up to go inside.

 

[insaiyan93]

This shit was annoying though lol

 

[Kakarot]

Fun workout today

1.powercleans 6x3 135lb
2.bent over rows 8x8 115lb
3.asst pulluos 4x6 80lb counter
4.tri push down 4x16 150lb
5.incline fly 3x12 35lb (subbed for cable low to high. Cable area was crowded)
6.rear delt flys 3x12 15lb
7.3 set max pushuo 15 12 10
8.chest supported t bar row overhand 3x12 1 plate
9.10 minutes HIIT it wasnt raining so i did ny HIIT outside today even though it was cold as fuck did
-60 seconds 25lb kbell swings
-tire flips with the biggest tire down and back 5 reps each way
-lap around the parking as fast as i could manage
-30 second plank

Actually had fun with it today, the tire flips were something i havent done before but really enjoyed those. Plus it was funny to see the people inside looking at me like im nuts fuckin around in the cold, couldnt even feel the cold though really i was burning up.

Definitely the most intense HIIT session so far, actually had to lay down for about 2 minutes before i could get up to go inside.

I enjoy the hell out of tire flips.

 

[insaiyan93]

I enjoy the hell out of tire flips.

Yeah id never done them before but they were fun. I wish they had a bigger tire though haha.

 

[insaiyan93]

Macrozzz

Goal was
2395 cal
230 p
200 c
75 f

Hit
2395 cal
230 p
200 c
75 f

 

[Kakarot]

Yeah id never done them before but they were fun. I wish they had a bigger tire though haha.

Tire flips are awesome. After heavy ones I always feel like I got hit by a set of em the next morning. Shits almost a full body workout. Add some 20lb sledge hammer work on it after your done flipping and you'll want to call it a day.

 

[insaiyan93]

Tire flips are awesome. After heavy ones I always feel like I got hit by a set of em the next morning. Shits almost a full body workout. Add some 20lb sledge hammer work on it after your done flipping and you'll want to call it a day.

No sledgehammer unfortunately lol

 

[insaiyan93]

Late workout today, my brain decided to sleep in till noon so i didnt get to the gym till about 2 and just got back.

1.skwaats 5x5 265lb
2.ohp 3x6 105lb
3.banded deads 6x3 225lv
4.stiff leg deads 3x7 185lb 1x10 135lb
5.straight bar curls 3x8 75lb
6.hammer curls 3x8 35lb
7.HIIT miraculously wasnt raining so same as yesterday kbell swing, tire flip, lap around parking lot, and plank x4

Squats were pretty tough today, almost missed the last rep but managed to push through.

Umm i just realized i accodentally did the overhead presses with 115 instead of 105 cuz i fucked up my math and put 35lb plates on thinkin that made 105 for aome reason lol.

Ya know....i may have spoken too soon about this whole cardio thing, i actually feel really really good afterwards.

Like i always feel great after a workout but with this added HIIT stuff i legit feel high like when i used to pop adderal, in a real good mood, really talkative and upbeat and full of energy, so thats pretty rad actually.

Anyways, good workout and now time to slam food, it's time for spaghetti, never forghetti.

 

[insaiyan93]

Macros
Goal
2795 cal
230 p
300 c
75 f

Hit
2795 cal
230 p
300 c
75 f

 

[insaiyan93]

Bombed today

1.bench was supposed to be 5x5 205lb i got 2x5 2x3 1x2 fuckin pathetic lol

2.incline 3x9 115lb

3.cable low to high 4x12 50lb

4.tri pushdown 4x12 180lb

5.front squat 4x8 95lb

6.single leg ext 4x12 70lb

7.cardio same as yesterday kbell, tire, lap run, plank x4

Tryin not to let the strength loss get in my head too much, gotta stay positive and keep pushin hard.

It looks like i am for sure hitting 250 BW by end of january, then probably going to be shooting for another 25-30lb loss by idk what end of july?

Then comes the fuckin perma bulk and ima make yall proud.


In other news my right knee is fuckin killing me, stiff as shit and a fair amount of pain above the top half of the knee cab where my thigh area starts, gonna ice that throughout the day and hope for the best for tomorrow cuz thos front squats and leg extensions were feelin pretty shitty today.

 

[Perrin Aybara]

I always feel great after cardio, too. I still don't really enjoy it or look forward to it though.

 

[insaiyan93]

Oh no i certainly dont look forward to it, it's 10 minutes of fuckin hell, but the feeling afterwards is totally worth it. All healthy and shit, probably run a triathlon if i wanted lmfao

 

[insaiyan93]

Plus when people see me doing cardio i dont feel as bad about snacking in the middle of my workouts lmfao.

 

[Perrin Aybara]

Intra workout snacks? Never tried that outside of meets.

 

[insaiyan93]

Intra workout snacks? Never tried that outside of meets.

Hells yeah, not always, but somedays i get super hungry mid workout so i always keep like a jerky stick or a cliff bar or somethin in my gym bag.

Nothin to make me feel full but just somethin to make the hungry feelin go buh bye.

 

[insaiyan93]

Macros
Goal was..
2595 cal
230 p
250 c
75 f

Hit
2595 cal
232 p
248 c
75 f

Gonna keep icing my knee off and on while im up, got some advil for in the morning so hopefully i will be gtg for skwaats in tha AM

 

[insaiyan93]

Hey happy friday today.

1. Skwaat 5x4 275lb 1x20 135lb
2.deadlift 1x2 405lb 3x3 385lb tng
315 amrap 9.5 rpe 11 reps full stop
3.lst pulldown 5x10 140lb
4.bent over row 5x5 155lb
5.side lateral raise 3x12 25lb
6.cardio doin 20 minutes on eliptical. Pissing rain and the gym is packed so the HIIT aint happenin unfortunately.


Old knee felt ok today, iced it one last time this morning and took thode advil and gave it some extra time to warm up before squatting and it was ok.

Honestly i didnt know if i was gonna make the 275lb 5x4 but i got it so pretty pleased with that, i squatted with the bar a little lower on my back than i normally and it actually felt pretty good so most likely gonna stick with that.

Again fouldnt do full stops for the 3x3 385 deads, but i did what i could and pretty happy with the 315 amrap 11 reps after heavy squats and deads is just fine with me.

Gonna go play DBX xenoverse and pound some grub.

 

[insaiyan93]

1. Skwaat 5x4 275lb 1x20 135lb
2.deadlift 1x2 405lb 3x3 385lb tn

That should have been 1x10 135lb. Just realized dat...

 

[insaiyan93]

Macros

Goal was
3395 cal
280 p
400 c
75 f

Hit
3395 cal
260 p
320 c
75 f

Opted to have a cocktail instead of a big cheat meal today so subbed out some carbs/protein to do that.