Cardio : 55 mins on elliptical

Training
Decline Bench Press 155 x 15, 160 x 10 , 165 x 8, 170 x 6

Incline D/b Press 40 x 3 x 10 supersetted w/
Incline D/b Flyes 20 x 3 x 10

Neck Press 95 x 2 x 12 supersetted w/
Cable Flyes 35 x 2 x 20

Seated D/b Laterals 15 x 3 x 12 supersetted w/
Seated D/b Front Raises 15 x 3 x 12 supersetted w/
Seated D/b Press 15 x 3 x 12

Decline Tri. Extns 20 x 3 x 12 supersetted w/
Decline Tri. Extns+Press 20 x 3 x 12 supersetted w/
Decline Tri. Press 20 x 3 x 12

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

Comments
1. Getting back on track as far as diet goes. Going to have 2 low days to offset/damage control the last 3 days of straying of the plan in order enjoy some home cooked food.
2. Great workout. Slowly building up work capacity. Felt my chest working (my shoulders usually take the lead) but tomorrow's soreness will tell the truth.

Weight 168.8 lbs

Cardio : 55 mins on elliptical

Training
D/b Pullover 45 x 15, 55 x 15, 65 x10

Hammer PullDowns 80 x 10, 90 x 2 x 6 supersetted w/
Rear Delt M/c 60 x 15, 70 x 10, 8

Rack Deads 275 x 10, 315 x 8, 365 x 6

Hammer Strength Rows 3 plates x 12 (failure)

Incline D/b Curls 40 x 8 - 30 x 6 - 20 x 8 ( failure and drops)

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

Comments
1. Overall a good workout but gym was crowded and had to scramble to get done within a hr.

Weight : 165.4 lbs

Cardio : 30 mins on elliptical

Training
Leg Curls 100 x 12, 120 x 12 , 130 x 8, 110 x 3 drops + partials to failure

Smith SLDLs 195 x 15, 235 x 12

Leg Press 4 pl x 3 x 10 (3 sec negatives)

Frog Hack Squats 45 x 3 x 8 continuous motion w/ no locking

Seated Calf Raises 35 x 3 x 10 supersetted w/
Calf squats 15, 12, 12

Comments Awesome workout..definitely pushed me close to my limits but guessing thats how leg workouts are supposed to be.

Diet
Meal 1: 60g carbs, 30g protein
Meal 2: 50g carbs, 30g protein
Meal 3: 50g carbs, 30g protein
Meal 4: 60g carbs, 30g protein
Meal 5: 40g carbs, 30g protein
Meal 6: 40g carbs, 30g protein
Meal 7: 30g protein

Hi SA,

Are you doing your cardio before weights?

Chocochick wrote:
Nope. My Cardio is in the 5:30 in the morning on an empty stomach.

Weight 168 lbs

Cardio
5 mins warmup + 15 mins (15/45 HIIT)+ 10 mins moderate+ 5 mins (HIIT)+ 15 mins moderate = 55 mins on treadmill

Training
Decline Bench Press 185 (+5) x 5,5,5,5,5
Barbell Row 160(+5) x 5,5,5,5,5
Military Press 117.5 (-2.5) x 5.5,5
Barbell Curl 102.5 (+2.5) x 5,5,5
Dips bw + 25 x 5,5,5

Diet
Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

SilentAggression wrote:


Smart.

SilentAggression wrote:
Wow, you lost 30 lbs in 3 months...how did you do it?

Cardio : 55 mins on elliptical

Training

Leg Curls 160 (+10) x 5,5,5,5,5

Front Squats 140 (+2.5) x 5,5,5,5,5

Partial Barbell Squats 185 x 5, 195 x 5, 205 x 5
I know "partial' is a taboo but trying it out to see if I can emphasize quads more.

Calf Press 3.5pl x 2 x 10-10-10 (drop sets)

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

DFBB76712 wrote:
Hey Kevin - Thanks for stopping by!

First you need to focus on packing on enough lard on your frame.. kidding!

Following is a general outline of how I went about it

Training : 4 days a week : Push/Pulls/Legs. Low volume, 3 sets/muscle group, each set to failure

Cardio : Low days - HIIT, Medium days - Moderate, High days - No cardio. Started with 30mins and slowly upped it to the current 55 mins. HIIT days basically was 15 mins of HIIT followed by moderate pace to make up the total time. Cardio was done first thing in the morning @5:30. Days where there was extra motivation, I would do moderate pace 30 min cardio in the evenings.

Diet : Pretty much the key to my progress. The low/med/high days is indicative of my carb intake. I have my high and low day intake listed in my earlier posts. Medium consisted of ~150 gms of carbs w/ protein intake same as low day. Started out with 2 High days, 2 Medium, 3 Low days. Progressively to moved to 4 Medium and 3 low days.

Thats pretty much all I did.

SilentAggression wrote:
Congrats on your consistency & progress! :clapping:

DFBB76712 wrote:
Thanks! Hope to keep it going and see if I can morph this into competing for the first time.

Weight 164.4 lbs

Cardio
55 mins on elliptical

Training
Off

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

Weight 163.6 lbs

Cardio 25 mins on elliptical + 20 mins HIIT + 15 mins treadmill 3.5@10

Training
Decline Bench Press 160 x 12, 165 x 9, 170 x 7, 175 x 5
Incline Bench Press 115 x 8,6,6 supersetted w / pushups to failure
Hammer Bench Press 45 x 3 x 8 w/ partials

Seated D/b Laterals 20 x 12,10,8 supersetted w/
Seated D/b Front Raises 20 x 12,10,8 supersetted w/
Seated D/b Press 20 x 3 x 12,10,8

Decline Tri. Extns 20 x 3 x 12 supersetted w/
Decline Tri. Extns+Press 20 x 3 x 12 supersetted w/
Decline Tri. Press 20 x 3 x 12

Diet
Meal 1: 30g carbs, 45g protein, 3g fish oils
Meal 2: same as meal 1
Meal 3: 45g protein, 1.5 tablespoon all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 45 g protein

Cardio
55 mins on elliptical

Training
Decline Bench Press 190 (+5) x 5,5,5,5,5
Pull Ups 30 x 5,5,5,5
Incline D/b Press 50 x 5.5,5
Barbell Row 170(+5) x 5,5,5
Wide Grip Barbell Upright Row 95 x 3,3,3
Barbell Curl 105 (+2.5) x 5,5,5
Dips bw + 30 (+5) x 5,5,5