Training and Nutrition Log

[Leancuisine]

Dont call me sir, I work for a living

Im betting youve heard that before.

Many many times... but once you REALLY learn who officers are, you realize they don't work for a living

 

[Leancuisine]

Looking good my man and nice numbers !

Thanks brother! Appreciate that.

 

[insaiyan93]

I can officially say I pulled myself out the slums today, had a killer chest workout today. Did decline for the first time in years. No shoulder pain.

10x3 at 275 decline bench
6x5 at 80 lbs dumbbell alternating flat press (5 each arm)
5x6 hammer chest press at 2 and a 1/4 each side
3x10 Pec Deck fly @100lbs
2x15 svend press with 2 - 10lb plates
1x 20lb cable fly from top.
Alternated between each arm with no rest and did ascending reps of 1,,2,4,6,8,10,12,14,16,18,20,22,25,30.

8 rounds of kettle bell swing 20 sec on 10 sec off, then 15 minutes walking on 15% incline at 5mph followed by 3 sets of Calf raises, going non stop for 1 minute each set at only 40lbs.

Rested 30-35 secondo between sets. Got some pics today.

Gym bathroom doesn't have the best of mirrors so... apologies.

Killer workout, and lookin good bro montana!

 

[Leancuisine]

Killer workout, and lookin good bro montana!

Lol we're into the states now huh?
Thanks brother, always good to hear words of encouragement.

 

[Leancuisine]

I'm thinking 30 days....
And then I might run me a lil 10-12 week cycle

 

[Leancuisine]

Alright gents. Made the big boy decision.
I'm starting a cycle on April 4th
Projections are I will be sitting at around 197-199lbs by then and hopefully 9%.
I would like to feel good, look good, and lift gooder.
Thinking low dose test, mast, for sure and either NPP or EQ. I dunno...
What's your input gents?

 

[Leancuisine]

Went to bed at 204.7, woke up at an even 198
Just pulling up to the gym. Doing back today.

Everyone have a good weekend!

 

[MythotiK]

Went to bed at 204.7, woke up at an even 198
Just pulling up to the gym. Doing back today.

Everyone have a good weekend!

You piss like 6 times last night?

 

[Leancuisine]

You piss like 6 times last night?

No lol no idea what happened there. Didn't even sweat as much as I usually do either....
Idk. I usually fluctuate 3 lbs or so.... never 6 haha

 

[insaiyan93]

Went to bed at 204.7, woke up at an even 198
Just pulling up to the gym. Doing back today.

Everyone have a good weekend!

Sheeeeeeeiiiiiiittt i wish my fat ass would wake up 6 lbs lighter one day! Hahahah

 

[Seven]

Alright gents. Made the big boy decision.
I'm starting a cycle on April 4th
Projections are I will be sitting at around 197-199lbs by then and hopefully 9%.
I would like to feel good, look good, and lift gooder.
Thinking low dose test, mast, for sure and either NPP or EQ. I dunno...
What's your input gents?

You looking at a 12 week cycle?

 

[Leancuisine]

You looking at a 12 week cycle?

10-12 if I do NPP.
16 if I do EQ.

 

[Leancuisine]

Did an alright back workout.
Did I set warm up of pullups and got 30 reps!!! Finally getting those back up.
10x3 of rack pulls, first time ever doing them. Started just below my knees. 2 sets @315 and 8 @405.
Single arm row. 6x5. 100 for first 2 sets. 120 for last 4.
Pulldowns 5x6 @ 200
Barbell dead row - 3x10 @185
Lever pulls (?) 2x15 @25lbs dumbbell
Single arm pulldown @70lbs. Did the ascending thing again.
3 - 200m sprints. First 2 at 24 sec. Last one at 25.2
15 min stair mill @ lvl 10.

Here's pics of my Itty bitty biceps and calves.
I don't do curls..... or Tricep work. But I'm starting tomorrow.

 

[Leancuisine]

Post workout meal in..mm clothes on...
I might have AIDS!!!

 

[jaymaximus]

Aids arent bad. Jared had aids and it helped him get in shape...

 

[Seven]

Post workout meal in..mm clothes on...
I might have AIDS!!!

Dibs on your HgH.

Is that a dog bone on that scale?

 

[Leancuisine]

Dibs on your HgH.

Is that a dog bone on that scale?

Haha yeah.... it's supposed to measure your bodyfat, percentage of lean mass, percentage of water weight, and your bone mass.
All of which are highly inaccurate.
According to the scale I'm roughly 18% bodyfat, 40% water, and 60% lean mass. Plus 10lbs of bones.
I'm no mathematician... but that just doesn't add up.

 

[Leancuisine]

Day after....
Chest us a bit tender up top. Calves are minced up and sore as shit.... usually lift really heavy on calves, like 365-385 for 8-10 reps on smith Calf Raise.
But this 40lb raise machine for 1 minute goes massacred them yesterday.... gonna do it again tomorrow

 

[Leancuisine]

Killed it again today.
First arm workout in a fortnight.
Skullcrusher 3x10 @90 lbs
Straight bar Curl 3x10 @90 lbs
Calf Raise 3x10 @240lbs
Triset superset of:
Rope pushdowns 3x10 @40lbs
Rope Curl 3x40 @40lbs
Seated Calf Raise 3x6 seconds @90 lbs
Another trisuperset of:
Reverse grip pushdowns 3x40@40lbs
Cable curls 3x40@40lbs
Calf Raise 3x60 seconds @40lbs

4 minute circuits of each:
Standing cable crunch @60lb - 20 seconds on 10 seconds off
Plank 20 seconds on 10 seconds off
Slalom twists 20 seconds on 10 seconds off.

These last slalom twists were killer on upper abs and obliues. Wow.

Finished off with 15 minutes elliptical.

 

[Leancuisine]

Just finished up legs.

2 warm up sets at 600 for leg press
10x3 @820 - too easy!!
Front Squat 6x5 @225
Hip Bridge (first time) 5x6 @185
DB Lunge 3x10 @70lb DB (140 total)
GHD off lat pull down seat 1x14, 1x12
Leg Extension (ascending reps by 2) 110lb
Row Machine (first time) 20 seconds on, 10 seconds off for 4 minutes.
Elliptical stepper 10 minutes.

Popped my cherry on 2 exercises today, the glute bridge and the row machine.
I'm no physique expert, but my obliques are FINALLY becoming FAINTLY visible.
Calves are still very tender.