Training and diet log

[3clipseGT]

Leg/Shoulder volume:

Leg press:
380x12
470x8
560x6

Smith Machine shoulder press:
130x13
150x9
150x8
150x7
130x10

SLDL:
225x12
245x10 (+2)
255x6 (+10lbs)

Lateral Raises:
20x12
25x10
30x8

Leg Curl:
115x12
30x12 ( single leg)
40x12

DB Shrugs:
120x12
130x10
140x10

Felt really good today in the gym and sweating was rediculous. Its gotten so bad ive had to not wear an undershirt to the gym. Sleep is still good, no complaints there. Was in a bit more of a rush today then most days as i had errands to run before work, so i only got in 20 minutes of cardio, but no big deal, still killed the workout. Diets been on point of course.

I have also started to notice my aggression is increasing and alpha male is coming out more and more.

 

[3clipseGT]

Chest/Bis/Abs

Incline BB press:
185x12
205x9
225x6

Machine bench press:
150x12
190x12

Incline DB flys:
35x12
40x9

Pec Dec:
120x10
120x12

Incline DB Curls:
25x12
35x8

EZ Curl bar curls:
65x10
75x8

Cable Curl:
150x11
160x6

Rope ab crunches:
120x15
130x10
130x8

35 minutes of cardio

Today was a pretty sick workout, pump was huge and i felt pretty strong, great muscle contractions, just overall felt really good. Vascularity is starting to show up again since some of my fatassery is going away. Alpha male mentality is still up, sleep is still good, and libido was back on the up and up today. Diets been perfect and that will not change. Tomorrow is a scheduled cheat meal though, so i will enjoy that and since it is New Years eve i might enjoy a couple drinks at the house!

Tomorrow is also a much needed rest day. I will be foam rolling tonight and tomorrow for added recovery.

 

[builder]

nice work amigo!

as you know from my log i have been doing DC and it has treated me pretty well. i checked my measurements from 4 months and did some new ones today, I am pretty happy with the results....so i rewarded myself with a ham, pepperoni and mushroom pizza tonight! lol

 

[3clipseGT]

nice work amigo!

as you know from my log i have been doing DC and it has treated me pretty well. i checked my measurements from 4 months and did some new ones today, I am pretty happy with the results....so i rewarded myself with a ham, pepperoni and mushroom pizza tonight! lol

Thanks bro. Yea i seen that, some damn good improvements man. I gotta start taking measurements other then bf. Just to see where im at.

 

[3clipseGT]

Back/Rear Delts:

Lat pulldowns ( V handle ):
140x15
160x15
180x10

Barbell rows:
185x12
205x9

Machine one arm rows:
70x12
80x12
90x12

Cable rows ( overhand grip ):
200x12
220x9

Rear delt pec dec:
110x12
120x12
130x10

Bent over DB raises:
35x12

Deadlifts with a hex bar:
275x8
315x8

Todays workout was sick. Sweat was up like crazy, pump was huge, felt really strong and increased on numerous exercises from last week.

Hit up outback last night with the wife and enjoyed some good food there, then had a couple drinks at home while we watched movies and ushered in the new year.

Today diets been perfect and we did 35 minutes of cardio after the workout.

Tomorrow will be back/chest volume.

 

[3clipseGT]

Back/Chest volume:


Incline bench:
155x15
185x12
205x10
225x5/135x7

Felt very weird on these, like my balance was all out whack for some odd reason.

Lat pulldowns:
180x15
200x11
220x8

DB Bench press:
80x12
100x6
80x8

T-bar rows:
90x12
115x12
135x10

Incline DB flys:
35x12
40x10
45x7

Cable rope pullovers:
120x12
130x10
110x8

Cable crossovers:
50x12
60x10
40x10

So a decent workout, felt really good on some exercises and like crap on others. I pushed the limit with the incline DBs when i shouldnt have as my shoulder now hurts, so ill just rest it and hope it isnt hurt.

Did 35 minutes of cardio after training and diets been on point. Tomorrow is a much needed off day. Im also looking into grabbin some GH, just gotta find who i want to go with.

 

[3clipseGT]

Today was a much needed off day, although not really off as i did cardio this morning. Ran up and down the football field for a good hour and a half.

Diets been on point and tomorrow will be leg day.

 

[3clipseGT]

Today was Leg day, changed things up a tad. Did a bit higher of a rep scheme then usual to give my back and upper neck a break from the heavy squats. Plus ive been battling some stingers in my back, but i sure as hell wasnt going to miss training!

Diets been perfect today, dropping weight steadily which im happy about. Feeling really good as well, not overly hungry and sleeping well.

Anyway heres the workout

Leg extensions:
120x15
130x15
150x15

Adductor:
120x15
130x15
140x15

Abductor:
120x15
130x15
140x15

Squats:
135x12
185x12
205x10
225x10 / 135x10 ( squeeze at the top )

Hack squats:
90x15
140x10

Lying leg curls:
120x10
110x10

Ham curl:
100x15

Seated Calf Raises:
135x15 Reg
135x15 In
135x15 Out

I foam rolled after the workout and then pounded my PWO nutrition. Tomorrow will be shoulders/traps/tris/abs.

 

[builder]

thats a killer leg workout bud! walking with jello legs by the end?

 

[3clipseGT]

thats a killer leg workout bud! walking with jello legs by the end?

Omg yes, haha. I almost threw up a couple times too which was great. Lol

My legs this morning dont hurt per say but definitely feel like theyve been hammered.

 

[3clipseGT]

Shoulders/traps/tris/abs

Military shoulder press:
90x15
140x9
110x10 ( All of the weights are without the addition of how much the bar weighs as i have no idea )

Seated Laterals:
20x14
20x17

One arm laterals:
20x20
40x10

DB Shrugs:
130x12
140x8

Tri Pushdown:
140x17
160x13
170x12

CG Bench:
185x11
135x10

Ab rope curls:
120x15
120x13
120x12

So a damn good workout for the most part, pumped up reallllll nice, vascularity was up, strength was decent too. Beating the log book on a lot of exercises almost every week which is nice.

Diets been on point and did 30 minutes of cardio after the workout. Tomorrow is legs/shoulder volume. :headbang:

 

[builder]

i bet those 1 arm laterals got a nice pump going!

 

[3clipseGT]

i bet those 1 arm laterals got a nice pump going!

Yea they do, blood flowin like crazy!

Shoulder/Leg Volume

Leg Press:
400x12
490x10
580x8

Smith Machine Shoulder press:
90x15
110x12
130x10
140x8
160x6

SLDL:
135x10
185x8
225x6 ( took it easy on these today )

Lateral Raises:
20x15
25x12
25x12

Leg Curls:
100x10
100x10

Behind the back smith machine shrugs: ( These look weird, but work amazingly well for an area that is underdeveloped for me )
50x15
90x12
90x12

THis was last nights workout. I got home and was so tired i ate and passed out. Workout was pretty decent, was just so tired from PT earlier in the day i kind of found i was going through the motions.

Anyway today will be back and chest.

 

[3clipseGT]

I will update later with my workout from yesterday. Today will be a rest day and yesterday was my refeed meal. Only put on 3 lbs which was a surprise, but hey i wont complain!

 

[3clipseGT]

Chest/Back/Bis

Incline BB press:
155x12
185x10
225x6

Machine bench press:
210x10
230x12

Machine one arm row:
90x12
100x12
110x10

Reverse pec dec:
110x12
110x10
110x8

Incline Flys:
30x15
30x12
25x10

Pec Dec:
110x12
120x12

Incline DB curls:
30x12
35x8
35x6/25x4

Overhand low row:
200x12
220x10
150x11

DC Forward low row:
100x16
100x12

Cable rope Curl:
120x12
100x8

Reverse lat pulldown:
150x8
140x8


So i wasnt going to workout today, but the urge to get in and shred some weights was just far to great, so i murdered some back again. Gotta get the blood to engorge the muscles and feed the nutrients! :headbang:

Back/Abs

Lat pulldown:
180x12
190x10
200x8

T-bar rows:
90x8
90x12
90x8

Cable rope pullovers:
110x15
120x12
110x10

Machine rows:
170x10
170x10
170x10

Behind the back smith machine traps:
50x20
90x12
50x15

 

[Mini Truck]

Gotta Love Progress

3, my man.

Sounds like things are movin' in the right direction.
Just keep it rollin'.
And by the way, keep up with the rolling especially on those quads.
It works!.. I got my Rumble Roller about 2 weeks ago.
Wow. I'm a Rumble Roller Junkie.

Peace,

Mack

 

[Thunder46]

No need to be sorry bro its completely understandable and i thank you for contributing to my log. Its much appreciated.

Hey 3clipseGT I'm the same way very carb sensitive I used to keep mine at about 150 a day, its a lot higher now my trainer upped mine and I had my doubts but it seems to be working I wish I could go into detail on what he has me doing but its the total opposite of what I am used to

 

[3clipseGT]

3, my man.

Sounds like things are movin' in the right direction.
Just keep it rollin'.
And by the way, keep up with the rolling especially on those quads.
It works!.. I got my Rumble Roller about 2 weeks ago.
Wow. I'm a Rumble Roller Junkie.

Peace,

Mack

Yessir things are definitely moving in the right direction! I am definitely still rolling and feeling good! I ordered the rumble roller this passed weekend, just waiting for it to be delivered!

Hey 3clipseGT I'm the same way very carb sensitive I used to keep mine at about 150 a day, its a lot higher now my trainer upped mine and I had my doubts but it seems to be working I wish I could go into detail on what he has me doing but its the total opposite of what I am used to

Yea im the same way, im kind of carb-phobic just because of what i am used to. Trying to get leaner now and get to sub 10%, moreso around 7-8 % and then slowly lean bulk and add some good mass onto my frame.

Had a great leg workout tonight, took it lighter but upped the reps and intensity, which i didnt think was possible, but man my legs are toast. Im looking forward to rolling here in a second after my PWO meal.

Heres how it went

Leg extensions:
150x15
170x15
190x13

Lying leg curls:
110x15
120x12
120x12

Squats:
135x12
185x12
205x10
135x20 ( fast paced, slow paced, squeezing at the top and a closer stance )


SLDL:
135x12
185x12
225x4 ( this just didnt feel to well so i racked the weight )

Leg Extensions:
110x15

Leg Curls:
110x12 ( Both of these just murdered my legs as a nice finisher)

Adductor:
130x15
140x15
150x15

Abductor:
130x15
140x15
150x15

Seated Calf Raises:
135x13 In
135x12 Out
135x10 Reg

So like i stated not a heavy day by any means, but i sure made it count and the higher reps felt amazing. Diets been on point and i did 35 minutes of cardio earlier in the day.

Tomorrow will be a legit rest day, no cardio and no weights, just eating clean and relaxing until work.

 

[3clipseGT]

Ok guys been really busy with work lately, changing schedules and whatnot. So heres an update of last nights workout.

Back:

Lat pulldowns:
190x12
200x10
220x9

Machine Rows:
170x15
190x12
210x12

Rope pullovers:
110x13
110x13
110x13

Lat pulldown: (V-handle )
150x12
140x12
110x10

Low rows: Overhand
190x12
200x11
220x7

DC Low rows:
120x13
110x12
100x12

DB Shrugs:
105x10
100x11

Behind the back trap
50x15
60x15
70x15

Today will be shoulders. The diets going great, im losing a tad bit of strength here and there, nothing crazy, but i guess that happens when your not enhanced. Got my rumble roller in the other day and been doing some work on it, it hurts so good ( haha ).

 

[3clipseGT]

Shoulders:


Side laterals:
25x10
20x10
20x14

Cable laterals:
20x20
30x12
20x12/10x12

Smith machine press:
90x15
140x10
160x6
90x12

Arnold presses:
40x12
40x11
45x12

Rear delt machine:
100x12
100x10

Rear delt DBs:
35x12
35x10
35x10

35 minutes of cardio after

So overall a pretty decent workout, not breaking any PRs by any means, but figured id be losing more strength then i am. Lookin full and vascularity is on the up and up. The syntheselen is making my appetite go through the friggin roof.

Tomorrow should be arm day but i may switch it to sunday as i have some things id like to get done tomorrow. Cardio will be done regardless and tomorrow is my refeed meal. :headbang: