A different type log (May 28, 2016-?)

[Hitman911]

Hey whats up everyone? A little about me:

36
5'10
245lbs
23-24% bf

Im a former combat athlete, competed in MMA and submission grappling. I competed in the 170lb and 185lb wieght classes. I currently hold the rank of Brown Belt in Gracie Jui Jitsu and Black Belt in Japanese Jui Jitsu. I have 19+ years experience in lifting, primarily bodybuilding. Over the last 2 years I have focused more on functional type exercises/ The saying you cant out train a bad diet is 100% true.


The first pic I was 27 at 194lbs and was cutting to 185 for a fight. I was taking prohormones at the time which is the only type of steroid Ive ever taken.

Second pic was 1 day before weigh ins at 168lbs and was taking nothing.

Im trying to get back to the first pic condition except with at a higher bodyweight, I hoping anyways.


Anyway, Im taking a short 12 week step away form heavy lifting and gonna focus on dropping bodyfat, increasing my conditioning and cardio, while rehabbing my body.

This is a different type log because of the phases of training Ill be going on. this isnt a 6 week transformation log or anything like that, I plan to use this as a journey log, for motivation and accountability. I hope I get some followers that can keep my going. I plan on giving back to other peoples log also, because Im sure alot of you are here for the same reason Im here in someway.

I started my program today, Ill outline it and the purpose in my next post along with what Ill be taking.

Cheers guys and lets get this done and get in shape and Shredded!!

 

[Hitman911]

a few more pics. i know these arent good pics, and I actually look better in thses pics becasue of the lighting, but Ill get full body pics with proper lighting...not trying to fool myself haha

 

[Hitman911]

12 Week Conditioning program

Weeks1-4 Endurance
weeks5-8 Strength
Weeks9-12 Power

Ill explain each phase at the start

Endurance Phase is exactly as it sounds, working Muscular endurance to the max while killing the cardio.
5 days per week, week 1 looks like this

Each workout except cardio are 6-5 min rounds with 1 mins rest between rounds. All the exercises are timed with 1 or 2 mins per exercise.

1- Legs
2- Upper Body
3- Core/Balance
4- Cardio/Combos
5- Legs

Most of this is body wieght training. You guys may or may not know some of these exercises but Ill post them anyways.

Todays Leg workout

Rd 1
Downhill skier sit 2mins
ISO Calf raise 2mins
Sumo Squat 1min

Rd 2
Side Lunge into Mountain Climber 2 mins
forward/back lunge 2mins
Hip bridge 1 min

Rd 3
10 reps Split squat with shoots 2mins
ISO Good Mornings 2mins
Overhead Squats 1min

Rd 4
Frontkick/sidekick/Round house kick 4mins
In stance movements 1min

Rd 5
Alt. Step up with knees 2mins
L&R side Lunges 2mins
Deck Squat 1mins

Rd 6
Squat Thrust (yes the old schoolhouse exercise) 1min
reaching Lunges 2mins
Downhill skier sit 2mins

Finale 100 BW Squats

This is no joke guys!

I will try to get some vids of these workouts

I also do 2 days of GJJ and 2 Days of stand up training per week

Movement training ala Ido Portal
Foam rolling
Flexibility training
Bioenergetics
Icing my body

The above 5 things will be done daily

Fridays will be complete rest!

Do you guys see where I get that this may be a different type of log?

 

[Hitman911]

Now on to Nutrition/Supps

Im shooting for 2200cals a day for the first 2 weeks or so just to see what happens. hopefully I can get some advice from you guys.

At least 210g of protein per day and 2-3 servings of healthy fats per day

6 servings of veggies per day
2 servings of fruit per day

fill in the rest with what ever macro I want be it carbs, more fat or more protein, unless of course some of the vets suggest otherwise.

Supps- Ive been on an abundance of peptides for the last 14weeks. I added 4 IUs of generics per day and Im 3 weeks in. Ive phased out the peptides the last couple weeks because of severe CTS. I think Im god now and will add them back in in a few days

here it is

Upon waking-mod/Ipam 150/200
15 mins later 2 IUs

afternoon- mod/ipam 150/200
early evening post 2nd workout mod/ipam 150/200
15mins later 2 IUs

before bed 10mg mk677 working up to 25mg. This is subjected to be exchanged out for boom dose of Ipam

I may add some smorelin in there, despite what has been found, I did low doses of it with ghrp2 and it was incredible!

what do you guys think? any questions, comments or concerns?

 

[Hitman911]

i should also mention that i started GW 501516 at 10mg today, I have liquid clean and T3 but not sure if there legit or not. I may get to clen tabs in my next order.

Calories and Macros for today

2199
67g fat
149g carbs 25g fiber
250g protein

I would like to get my protein down and carbs up a bit more. Honestly though, Im the type to feel the same whether Im on lower carbs or high carbs.

 

[1bigmofo]

Well thought out program brother. Logs are a great way to track progress, get feedback and keep progressing forward. Im sure u will drop some decent weight and solidify that base that u have. I'll be keeping an eye on this one...stay after it brother!!!

 

[iceman74]

Even though I'm not sure what a few of your exercises are, this log sounds interesting to me and I will do my best to follow it.

 

[Hitman911]

Well thought out program brother. Logs are a great way to track progress, get feedback and keep progressing forward. Im sure u will drop some decent weight and solidify that base that u have. I'll be keeping an eye on this one...stay after it brother!!!

Even though I'm not sure what a few of your exercises are, this log sounds interesting to me and I will do my best to follow it.

Thanks guys. I hope its enjoyable. I hope to gain insight into the bodybuilding world also. I mentioned different phases and how I want this to be a journey log, I also would love to compete in a bodybuilding contest. Its always been a dream of mine to step on stage, not to win, of course that would be the goal, but to just have the experience. When I started guys like Dorian Yates, Shawn Ray, Levrone, Cormier, Flew Wheeler, those were the guys who were on top.

 

[Hitman911]

Supps for today so far.

2 IUs hgh
10mg GW501516
40mcg Clen
50mcg T3

 

[Hitman911]

Hey whats up guys??? here is my workout for today.


Upper body Endurance

Rd1
inch worms 2mins
Rsistance band rows (slow) 2mins
arm circles 1min

Rd2
Half to full push ups 1min
chin up hang 1min
T stance 2 mins
Side raise hold 1min

Rd3
Pike push ups 2mins
pull downs (slow) 1min
Slow OH press 1min
Y raises 1min

Rd4
Slow 2 arm DB rows 2mins
Wide push ups 1min
Upright Rows 2mins

Rd5
Rear Delt ISO hold 1min
DB rotator cuff circles 2mins
Close to wide push ups 1mins
Push up plank 1min

Rd6
Inch Worms 2mins
Resistance band Rows (slow) 2min
arm circles 1min

FinalePush ups 10 reps, 9 reps, 8, 7 ,6........1


Killer workout. Shoulders were like j-e-LL-o!!

Bout to relax and watch the UFC fights. I got Garbrandt in the main Event