Diesel City's Transformation 2nd run at a transformation...

[Diesel City]

Oh man...

 

[Diesel City]

last one...

 

[Diesel City]

Diet crusher.

 

[Diesel City]

Dirty.

 

[Diesel City]

Porterhouse looking good...

 

[Diesel City]

11/3/9
C2:

-STRAIGHT BAR CURL-
115X12+6+3=21

-EZ CURL MACHINE-
107X20

-HAMMER CURL-
45X20

-RACK CHINS-
45LBSX 10+5+4=19

-SEATED ROW MACHINE-
52.5KG X 20

-PENDLAY ROWS-
225X12 + 205X20

-PULLOVER MACHINE-
157X20

 

[Diesel City]

I am pissed at myself for being so loose with my diet lately, I've got to get dialed back in and focus...

11/5/9 C3:

-Calf Press-
350x3xfail

-LEG PRESS-
16 PLATES X 12 + 12 PLATES X 37

-ROMAINIAN DEADS-
S2'S PROTOCOL (6'S TILL YOU CAN'T STAND IT)
LAST SET WAS 455X16

 

[Diesel City]

11/7/9
A1:

-FLAT BENCH-
365X10+4+2=16----PR

-10 DEGREE FLY MACHINE
103X20

-BRADFORD PRESS-
160X10+4+2=16

-LAT RAISE MACHINE-
105X20

-DIPS-
85X15+5+2=22

-TRICEPS EXT. MACHINE-
115X20

-ABS-
TECHNO GYM 65KG X 30

11/8/9
A2:

-SEATED DB CURL-
50X12+6+3= 21

-EZ CURL MACHINE-
102X20

-ROPE CURLS-
9X15

-NEUTRAL GRIP CHINS-
5X9+5+2=16

-SEATED ROW MACHINE-
55KG X 20

-RACK DEADS-
455X10 + 500X8

-PULL OVER MACHINE-
160X20

11/9/9

AM CARIDO
5 MINS WARM UP 15 MINS HIIT 20 MINS MODERATE

 

[Diesel City]

11/10/9

A3:

-ROTARY CALF PRESS-
62.5KGX 3X FAIL

-REVERSE HYPERS-
5X13+5+3=21

-SQUAT-
505X8 + 415X20

30 MINS CARDIO (2 MIN INTERVALS)

 

[Diesel City]

11/12/9
B1:

-INCLINE BENCH-
315X10+3+1= 14 PR

-10 DEGREE FLY MACHINE-
105X20

-ARNOLD PRESS-
55X10+6+4=20

-LAT RAISE MACHINE-
107X20

-CLOSE GRIP BENCH-
275X12+5+3= 20 PR

-TRICEPS EXT. MACHINE-
120X20

-30 MINS CARDIO

 

[Diesel City]

Training is getting really fun right now. Every time I go in, I'm coming out with a new PR.

11/13/9
35 mins HIIT

11/14/9
B2:
-1 ARM HAMMER CURL-
40X15+6+3=24

-EZ CURL MACHINE-
103X20

-PINWHEEL CURL-
55X15

-WIDE GRIP CHINS-
5X7+5+4=16 PR
I COULDN'T EVEN DO THESE UNASSISTED LAST YEAR...

-SEATED ROW MACHINE-
57.5 KGX 20

-TBAR ROW-
4 PLATES + 20 LBS X 8 THEN 3 PLATES + 35 LBS --- PR

-PULLOVER MACHINE-
162X20

35 MINS CARDIO - INTERVALS

11/15/9
B3:

-45 DEGREE CALF PRESS-
320X3XFAIL

-LEG CURLS-
120X15+7+3=25

-FRONT SQUAT-
365X10 + 320X20--- PR

35 MINS CARDIO (INTERVALS)

11/16/9
45 MINS HIIT CARDIO

11/17/9

C1:
-DECLINE-
385X12+6+3=21 PR

-10 DEGREE FLY MACHINE-
106X20

-SEATED SHOULDER PRESS-
275X12+5+2=19--PR

-LAT RAISE MACHINE-
108X20

-REVERSE GRIP BENCH-
285X15+5+5= 25--- PR

-TRICEPS EXTENSION MACHINE-
125X20

35 MINS CARDIO (INTERVALS)

 

[Diesel City]

11/20/9

C2:

-STRAIGHT BAR CURL-
120X8+5+2=15

-EZ CURL MACHINE-
104X20

-HAMMER CURL-
50X15

-HAMMER PULLDOWNS-
180X10+5+3=18

-SEATED ROW MACHINE-
60KGX20

-PENDLAY ROWS-
225X12 + 245X8

-PULL OVER MACHINE-
163X20

35 MINS CARDIO (INTERVALS)

 

[Diesel City]

Took a deload, went to Ft. Lauderdale and the Keys with my wife.

11/28/9
A1.

Bench-
385x8+3+2=13 PR

10 DEGREE FLY MACHINE-
107X20

BRADFORD PRESS-
165X10+3+2= 15

SEATED LAT RAISE MACHINE
110X20

DIPS-
90X15+5+3=23

TRICEPS EXTENSION MACHINE-
130X20

45 MINS CARDIO

11/29 AND 11/30
45 MINS CARDIO

 

[Diesel City]

A few pics while I've been out dicking off...

My wife's 30th BDay.

 

[Diesel City]

Cat 5's will make you think you have big arms.

 

[Diesel City]

The cat 5...

 

[Diesel City]

Some good friends and clients of Shelby's...

 

[Diesel City]

Florida...

 

[Diesel City]

While the diet has been shit, the weights are coming along nicely. I should be getting to some new PR territory on Deads and Squat within the next 4-6 weeks or so...


Good jam here...

YouTube - Mudvayne - "Scream With Me" [FULL SONG / NEW SINGLE]

12/1/9
A2:

-SEATED DB CURL-
55X10+5+3=18

-EZ CURL MACHINE-
105X20

-ROPE CURLS-
10X15

-NEUTRAL GRIP CHINS-
10 LBS X 8+4+3=15

-SEATED ROW MACHINE-
62.5KG X 20

-RACK DEADS-
475X10 + 525X6

-PULLOVER MACHINE-
165X20

45 MINS CARDIO

 

[Diesel City]

I'm back on a keto diet as of Monday basically. It took me until last night to get where I felt good. Those first couple of days are a bitch. I've noticed that when I do get into ketosis, that my energy is through the roof. My training gets crazy intense, and I get bat shit crazy. I should probably say more crazy as I'm a pretty nutty mofo anyways.

I'm doing cardio 7 x per week at 40 mins per day right now and still using a DC template for training.

12/3/9

I'm calling todays squat a "raw" pr. I've done 600x8 before, but I had on an Inzer single ply and used knee wraps. Today I used only a belt.

A3:

-ROTARY CALF PRESS-
65KG X 3X FAIL (I REALLY NEVER CAN KEEP COUNT ON THESE BECAUSE THE ONLY COUNTING I DO ON ANY CALF WORK IS THE 5 SECONDS DOWN AND THE 10 SECONDS I HOLD IT AT THE BOTTOM)

-REVERSE HYPERS-
10X15+7+3=25

-SQUAT-
575X6-- PR

-WIDOWMAKER SQUAT-
460X20-- PR (THISE ONE BEATS THE TIME I DID IT W/ A SINGLE PLY)
THAT SHIT IS BUCK!

40 MINS CARDIO INTERVALS. HR WAS PROBABLY TOO HIGH, BUT I WAS FEELING IT TODAY, SO I WAS GIVING IT HELL. HR WAS IN THE 140'S.