Progress/training log part 2:getting beary serious

[insaiyan93]

Macros

Goal was
2135 calories
230 p
135 c
75 f

Hit
2135 calories
230 p
135 c
75 f

 

[insaiyan93]

Macros

Goal was
2135 calories
230 p
135 c
75 f

Hit
2137 calories
230 p
140 c
73 f

 

[insaiyan93]

Helluva workout
1.skwaats 2x1 305lb 1x3 275lb 3x3 255lb
2.bench 4x7 185lb 1x12 135lb
3.deadlift 1x5 365lb 5x5 315lb
4.btn press 3x8 85lb burnout set 1x35 65lb
5.shrugs 4x12 225lb 1x20 135lb
6.dumbbell incline 3x12 60lb did these for my accessory as i havent done any dumbbell presses and dumbbell inclines are one of my favorite movements so i snuck em in today
7.cardio it was fuckin cold today but no runny and a little sunny so i went outside and killed it with the kbell swings tire flips and lap around the lot x 4 feelin good. God steak and lobster tail for dinner

 

[insaiyan93]

Forgot to put up my nutrition for yesterday but it was

2595 cal
230 p
250 c
75 f

Hit it right on the hizzead. Bout to go smash this workout now.

 

[insaiyan93]

Good workout

1.cleans 6x3 145lb
2.bent over rows 8x8 125lb
3.asstd pullups 6x4* 70 lb counter
4.tri pushdown 4x16 150lb
5.incline flys 3x12 30lb
6.rear delt flys 3x12 15lb
7.pushups 3xamrap 20,15,11
8.side laterals 3x12 20lb
9.HIIT

Cleans went well, however i am never bot using hookgrip for those again, ive been doing just normal grip and today my right hand lost the bar for a second, i was able to catch it in time but it was not a good catch and it hurt like a fuckin motherfucker so its hookgrip from now on.

*pullups were ehhh it turned out be a 4x4 1/2 each set

The 20 pushups was a pr for those, so definitely showing some improvement there, and i guess the 145lb clean was a pr but anytime i add weight its gonna be a pr since ive only done them recently lmfao.

HIIT was good, fuckin getting cold though, gonna need to invest in a long sleeve shirt if i plan to keep doing that outside it was like 32° and im outside flippin tires in sweat soaked shorts and tshirt lol the people at my gym must either think im extremely dedicated or extrenely retarded lol.

Did a little extra cardio for fun cuz the sunset was pretty sweet so i hiked up one of the trails near where i live to check it out.

Also forgot to post weight yyesterday i think but i was at 262lb down 1.4lb from last week so cutting some more carbs throughout the week, 12lbs away from 250 and the 100lb total fat loss mark.

Now i would say its just about food time haha.

 

[insaiyan93]

@Leancuisine just seent you liked a post, where you been hidin brohemoth? You doin aight?

 

[insaiyan93]

Macroz so i was just about to log for the day and i realized i fucked up yesterday and today and i was reading from my old weekly diet plan and not the new adjusted one. So yesterday and today i forgot to drop the 10g carbs, today i did that extra cardio so im not worried about it and for yesterday i'll just make it up another day.

So for today
Goal was 2355 cal
230 p
190 c
75 f

Hit 2395
230 p
200 c
75 f

 

[insaiyan93]

Whew that workout was totally brutal!

1.skwaats 6x4 275lb
2.front skwaats 4x4 155lb
3.banded deads 4x3 245lb
4.stiff leg deads 3x8 185lb 1x10 135lb
5.single leg ext 4x12 70lb
6.dumbbell curls 4x12 25lb
7.HIIT did it inside today on account of it was sub 30° outside so i did 1 minute kbell swing, 30 second battle rope, 30 seconds pushups, 30 second plank hold x4

Thats the heaviest ive gone on banded deads, 20lbs makes a big difference lol. Everything moved ok though, that last set of squats took everything i had though. All in all it was a good workout.

 

[insaiyan93]

Ooooh also got some good news today! While i was doing the last round of HIIT one of the employees was putting up a sign and i thought "oh great, i bet thats like a no deadlifting sign or something" little did i know christmas had come early, the gym is getting a second power rack in about 2 weeks! Man its about time too!

 

[theprodgicalson]

That's what's up! Always good when your gym invests in new equipment!

What's your weight doing these days?

 

[insaiyan93]

That's what's up! Always good when your gym invests in new equipment!

What's your weight doing these days?

Yesss it is, i hate waiting for the rack, and i hate feeling like a cock when i hog the rack for a half hour or more haha.

Down to 262 right on the dot when i weighed in on monday, got another 12 to go to hit the 250 goal and 42 to get down to the final goal of 220 and then i can finally focus on really starting to get strong.

 

[theprodgicalson]

so roughly 13 pounds down in 3ish months?

thats a good steady loss right there man. slow and steady is the way to go!

 

[insaiyan93]

Bit more than that, when i officially restarted the first week of the first part of the bears protocol i believe i was sittin right at like 280 so about 18lb in three months.

 

[insaiyan93]

Macros
Goal was 2475 calories
230 protein
220 carb
75 fat

Hit 2435 calories
230 protein
210 carb
75 fat
Cut those 10 extra carbs i went over from monday so im back on track for the week.

 

[insaiyan93]

Well that was one humbdinger of a workout, i tell you what!

1.flat bench 5x5 205lb
2.incline bench 3x9 115lb
3.incline flys (subbed for cable low to high lift) 4x12 35lb 40lb 50lb 55lb
4.tri push down 4x12 180lb
5.barbell curl 3x8 75lb
6.hammer curl 3x8 35lb
7.HIIT 1 minute kbell swing, 30 second jumping jacks, 30 second pushup amrap, 30 second plank hold x4

Bench went better than expected today, first set was a little rough but i adjusted my form a bit after that, i think i was putting too much emphasis on getting a bigger arch and it was taking away from my leg drive so i got into a position where i could plant my feet better which helped considerably.

The sets still werent easy but i got through them so ya know...yay me lol

 

[insaiyan93]

Macros
Goal was 2555 cal
230 p
240 c
75 f

Hit 2555 cal
230 p
240 c
75 f

 

[insaiyan93]

Man idk why but im feelin the hurt today, this lifting regimen is runnin a train on me lmao. Gonna have my last meal and roll out a bit before bed, got a big daggum day in the gym tomorrow. Lovin it but this is showin me how sissy my previous routines have been in the past hahaha

 

[RodgerThat]

Man idk why but im feelin the hurt today, this lifting regimen is runnin a train on me lmao. Gonna have my last meal and roll out a bit before bed, got a big daggum day in the gym tomorrow. Lovin it but this is showin me how sissy my previous routines have been in the past hahaha

#sorrynotsorry lol

Man you are given er hell doin a more intermediate style training while cutting weight consitantly so I say you are owning this program. Plus you are doing 5 days straight which in my opinion is harder then 3 days day off then 2 days and a day off but your schedule is what it is and this works best for you

 

[insaiyan93]

#sorrynotsorry lol

Hahah its all good, fam.

Man you are given er hell doin a more intermediate style training while cutting weight consitantly so I say you are owning this program.

Me and it are going blow for blow for sure, mama aint raise no bitch

Plus you are doing 5 days straight which in my opinion is harder then 3 days day off then 2 days and a day off but your schedule is what it is and this works best for you

Yeah i think next time around i may just have to finaegle it so i can do it in that format.

For now im just thankfuk for foam rollers, lacrosse balls, ice packs, and advil lol

 

[RodgerThat]

Hahah its all good, fam.



Me and it are going blow for blow for sure, mama aint raise no bitch



Yeah i think next time around i may just have to finaegle it so i can do it in that format.

For now im just thankfuk for foam rollers, lacrosse balls, ice packs, and advil lol

Don't worry next program I've already started to drum up a template just gotta wait for your numbers and to see if there's a change in any goals to finalize it but it's Monday Tuesday lifting then Wednesday mobility day (working up to creating a base for more Olympic lifts and better form positioning) and Thursday Friday lifting