Smcpsycho51 2012 transformation log

[smcpsycho51]

I'm 32 6 2 235lbs been back in the gym full time for about 2 years now. Have lifting on and off since my early teens. Goal is gonna be to continue to lose bodyfat and gain muscle. Im gonna start out on need to shred stack with a 46 pro 32 carb 22 fat diet very clean. Lifting will be a four day push pull split with daily cardio. Im probably gonna run an albuterol t3 stack during the
last six weeks of the competition

 

[dmk777]

Best of luck to you !

 

[smcpsycho51]

Will post pics today or tomarrow

 

[sterolizer]

Good luck!

 

[johnnyrockit8665]

looks good bro! Remember the more info the more help you will get. Anything from diet to how you are feeling that day! Don't forget the spoon in the pics!!!!

good luck!

 

[smcpsycho51]

Yeah I'll put a lot more info on here when I can we have some people off sick at work and I've been stuck with a string of 16 hour days will get the pics and updates on her tomarrow

 

[smcpsycho51]

Using workout that was constructed by built

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5 (direct, hard, strength range)

Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

Flat bench 5×5

Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5×5

Leg press 3×8

Hamstrings:

Leg curls, pull throughs, or high foot placement leg press 3-4 sets of 12-20

Biceps:

Seated alternating bicep curls 5×5

Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5×5

Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

Arnold Press or Military Press 5×5

Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/Glutes:

Hamstrings/glutes:

Romanian Deadlifts 5×5

Good mornings, Glute Ham Raises, or high foot placement leg press 3×8

Quads:

seated leg extensions 3×12-20

Triceps:

Skull crushers and , Dips ( adding weight with a belt) 5×5

Cable pressdowns 3×8-10

___________________________

 

[smcpsycho51]

I work night shift at a steel mill with lots of overtime usually work 30-40 additional hours most weeks so I workout directly after work which can be 7 am 11 am or 3 pm so my timing on workout nutrition are a little messed up at times. I also do not get sufficient sleep sometimes I'm sure there are several other on this board in the same boat It just takes a whole different mindset so I hope this competition serves to keep me motivated.

 

[badboybounce]

Good luck mate im same nightshift an it makes it just little bit harder esp the sleep

 

[bader85]

Wow.. that's quite the cool workout regime. Good luck!

 

[zedhed]

Hey bro,
Your man set you up with a very nice workout plan that is all inclusive IMO. No help needed there at all. Congrats to you on that bro.
I feel for you man on that night shit and the killer OT. Hope the very best for you bro and good luck to you.
On that workout and your work schedule you gonna need to really have a good diet plan. If you need help with that PM my good bro RADAR.
He kicks ass on diet and he is a gr8 bro/mod on here.

 

[smcpsycho51]

post the pics I weighed 370 lbs a year and a half ago so hopefully i can tighten everything up during this contest

 

[smcpsycho51]

I got a general plan on diet I'll post it tomarrow and hopefully you guys can give me some pointers on it. I eat mostly clean right now I have some issues when I run short on time but I'm gonna fully resolve that now. Posting my pictures reminds me that I still have a bit to go on getting in the shape I want to be this in its self has served to motivate me and I look forward to seeing what I can accomplish in the next 90 days

 

[smcpsycho51]

Thanks for the info zed I'll pm radar and see if he will take a look at my diet plan. Ive read through lots of his post his knowledge base is amazing.

 

[gymjunkie09]

Using workout that was constructed by built

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

Rack pulls 5×5 (direct, hard, strength range)

Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

Flat bench 5×5

Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

Full squats 5×5

Leg press 3×8

Hamstrings:

Leg curls, pull throughs, or high foot placement leg press 3-4 sets of 12-20

Biceps:

Seated alternating bicep curls 5×5

Hammer curls 3×8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:

Chins 5×5

Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

Arnold Press or Military Press 5×5

Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/Glutes:

Hamstrings/glutes:

Romanian Deadlifts 5×5

Good mornings, Glute Ham Raises, or high foot placement leg press 3×8

Quads:

seated leg extensions 3×12-20

Triceps:

Skull crushers and , Dips ( adding weight with a belt) 5×5

Cable pressdowns 3×8-10

___________________________

I like this routine, whoever designed this put alot of thought into it.....

 

[smcpsycho51]

Workout
Bent-over rows
5x5 185 lbs
Rack pulls
8 reps each set
225/315/365
3 reps at 405
Dumbbell rows
55x8 60x8 65x8 70x8
Incline machine 5x5
225lbs
Flat dumbbell 10 reps
50/55/60/65
Machine flyes 10 reps
115 each set
Seated calf raises
3 sets 15 hanging knee raises
20 minutes cybex machine (cardio)

Diet
6 egg white 1 whole egg 1/2 grapefruit

2 cups salad with 2 packs tuna salsa

2 cups broccoli spears 2 packs tuna

1 cup bobs red mill wild brown rice blend with 5 ounces pot roast I made from eye of rounds steaks ( cooked these in the crock pot low heat)

1 cup bobs red mill Irish oats with 2 scoops prolab protein (46 grams protein)

Post workout
2 scoops carnivore
2 scoops MRI war
10 grams creatine

Currently taking n2 shred stack

 

[RADAR]

Thanks for the info zed I'll pm radar and see if he will take a look at my diet plan. Ive read through lots of his post his knowledge base is amazing.

Thank you for the kind comments, first of all you need to get rid of that forest on your chest!don't wait until the last minute so irritation shows up, and consider tanning, Muscles really shine after a good tan.


Next read thad this , I have added some addition info for those with odd jobs!


http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

 

[smcpsycho51]

i read through all of your provided link that wil definitely help with the diet plan. Also will follow through with the tanning and the hair removal.

 

[smcpsycho51]

workout
squats
5 x 5 225/275/315/325/335
legs press
3x8 2 hundred pound plates 1 45s(each side)/ 2 hundred pound plates 2 45s/ 2 hundred pound plates 3 45s
hack squat
3x10 2 plates(each side)/ 3 plates/ 4 plates
legs curls
3x 15 145 lbs
alternating bicep curls
5 x 5 35/40/45/50/55
incline hammer curls
3x 10 40/45/50
25 minutes on the precor machine

diet
post workout nutrition
2 scoops carnivor
10 grams creatine
2 scoops mri war

6 egg whites
2 whole eggs
1/2 grapefruit

2 cups salad
several small olives
light italian dressing
5 ounces of eye of round roast

1 cup irish oatmeal
2 scoops of prolab whey (46 grams protein)

1 cup bobs red mill wild brown rice mix
1/2 cup kidney beans
2 packages of tuna

I cup irish oatmeal (couple packets of stevia)
2 packages of tune

1 cups of rice (the wild brown is the only one i buy)
5 ounces of flounder (seasoning)

been drinking about a cup of water with each meal will bump it up to 2 as soon as i can

 

[smcpsycho51]

Meal one
2 cups salad
Small amount of Italian dressing
Few olives
Eye of round roast 5 ounces

Meal 2
2 cans tuna
1 tbsp olive oil mayo
1 low carb tortilla ( whole grain)

Meal 3
2 cans tuna
1 tbsp. olive oil mayo
2 cups raw broccoli

Meals 4
1 cup Irish oatmeal
2 scoops protein powder

Meal 5
2 scoops carnivor protein powder

Meal 6
1 cup Irish oatmeal
2 scoops protein powder

16 hr shift ran short on time not the best meal plan today. No workout no cardio today because of work

 

[smcpsycho51]

alright done the 16 hour shift, just got home from the gym

Chins 5×5 body weight which i guess is more around 240 than 235

Hammer high rows 3×8 hammer machine 225/315/315/315

lying pullovers 3×12 60/60/60

bent over side laterals, 3×10 25/30/35

finished off with assisted close handed pull ups 3 sets of 10 (70 lbs weight assisted)

Arnold Press 5×5 55/65/65/70/70

Standing side laterals 3×8 20/20/20

Calves: seated calf raises, 3×8-10 2 45's 2 25's/ two more sets 3 45's 2 25's

Abs: 3 sets of 8-12, hanging knee raises

15 grams creatine
2 scoops MRI war (maybe not the best but it was a vitamin world clearance i got several bottle it does have waxy maize in it so i can't complain)
2 scoops carnivore

i am gonna get some need to whey products when i run out of the carnivore and the prolab also clearance buys

i have started taking my need to shred stack

2 lipostim and 1 need to burn

later 2 lipoflame 1 need to burn

later 2 need to burn 2 lipoflame

 

[smcpsycho51]

sorry should be n2burn and n2flame, i used the old liposhred stack so still stuck on the old names

 

[smcpsycho51]

Sorry it's been a couple days will get back to posting everyday starting tomarrow couple things came up didn't workout or do cardio Thursday or fri. Got back in the gym today for legs and biceps and 45 minutes cardio on the precor machine.

 

[zedhed]

Hey bro your looking dam good in here man1
Your meal plan is looking pretty good to me but Im not best on that either....LOL
Your workouts are excellent bro! Just this little bit of advice, get off the assisted machine as soon as you can. Its like those things actually retard growth and strength.
On the body hair, Im hairy too man. I dont even shave all the way down. I just use the electric clippers with the smallest attachemnt head and that looks a world better.
Feel for you on those brutal shifts bro.
Keep Killin That Shit bro!

 

[smcpsycho51]

Workout

Hammer machine pull downs 3x10
chins 3 x10 bodyweight
Lat pull downs 5x5

Arnold presses 5x5
Upright rows 3 x 10
Standing lateral raises 3x15

Seated calf raises 3x25

30 minutes on the precor machine

N2shred stack
2 stim 1 burn
2 flame 1 burn
2 burn 1 flame
10 grams of creatine post workout
2 scoops MRI war 2 scoops carnivore. Will definitely be trying some n2 protein after I'm out of my current stash

Diet
2 whole eggs 3 egg whites
Low carb tortilla
1/2 grape fruit

6 oz chicken
Half can asparagus

2 scoops protein powder
6 oz Greek yogurt
Enough milk to mix

1 cup Irish oatmeal
1 can 6 oz tuna

I made some better protein bars with natty pb and sugar free honey so I had one serving of these

I cup raw broccoli
5 oz eye of round steak

 

[smcpsycho51]

Zed , yeah I'm gonna ditch the assisted as soon as possible just gotta get my body weight down a little I was closer to 245 when I started I'm not quite strong enough to do many reps at that weight I'm down closer to 235 so far do its coming along. Yeah probably going to try to maintain the best I can with the clippers shit grows back too fast to try anything else.

 

[brittneyleigh79]

Keep up the good work!! Best of luck with the pull ups!!!

Brittneyleigh79

 

[smcpsycho51]

I have managed to get a cold still made it through a workout today

Romanian deadlifts
5x5 225 lbs each set

Hyper ext
Bw holding 2 45 plates
3 x 10

High feet placement leg press
2 100 plates 1 45 each side
3 x 10

Triceps
Underhand grip bench
5x5 205 lbs

Lying tricep extensions dumbbell
3 x 10 35/40/40

Cabel press downs
3 x 10 150 lbs

Dips
3x 15 body weight

45 minutes precor machine cardio

2 scoops carnivore
1 scoop MRI war
10 grams creatine

 

[zedhed]

Alright psych looking dam good in here bro espicially considering your shifts.

I have managed to get a cold still made it through a workout today

Romanian deadlifts
5x5 225 lbs each set This is a gr8 excersize bro. Dont be afraid to add all the weight that you can and still get your sets and reps in. Even if you miss the last few reps all good. The weight is what matters in this one bro, well and of course doing them right LOL..

Hyper ext
Bw holding 2 45 plates
3 x 10

High feet placement leg press
2 100 plates 1 45 each side
3 x 10 Usually I like to get high reps in on leg press. That seems to be the money for most peeps. IDK if you knew this or not, just giving you info bro. Also if it dosnt mess with you too much try doing them right after squats. Huge benefit doing them this way.

Triceps
Underhand grip bench
5x5 205 lbs Dam bro thats a good number right there. How do you like these?

Lying tricep extensions dumbbell
3 x 10 35/40/40

Cabel press downs
3 x 10 150 lbs

Dips
3x 15 body weight Go to google and type in Gironda Dips. Then you will know exactly how to get the most out of em for what you want, Tries and shoulders or chest.

45 minutes precor machine cardio

2 scoops carnivore
1 scoop MRI war
10 grams creatine

Gr8 job brol. Keep it up!

 

[smcpsycho51]

Just did 45 minutes of cardio on the precor machine

It's taken me a long time to get my form down on the Romanian dead lifts I'm working my weight up on these I can really tell the difference in my hamstring since I got the form down.

I really like the underhand/ reverse grip bench press I seem to get more out of them than I do on close grip bench press.

I will definetly take your advice on upping the reps on the leg press and doing them right after my squats. Will update you on how they work out.

I checked out the vironda dips and i will start doing them on my chest days I can see how they isolate so much better than the way I have always done chest dips.

Zed I appreciate all the advice on the workouts

 

[smcpsycho51]

No workout today still really sick and a sixteen hour shift maybe will be able to get in gym tomarrow

 

[LetsGrow]

Get some sleep. Feel better bro!

 

[smcpsycho51]

I appreciate it man. I will try and then back to kts

 

[smcpsycho51]

Finally felt good enough to get back in the gym today that cold really kicked my ass

Workout
Full squats
3 sets 275 x5
2 sets 315 x 5

Leg press
2 100 lb plates each side
4 sets x 25

Hit higher reps like zed suggested will take me a little bit to get used to that

Hack squat
100 lb plate each side
3 sets x 15

Drag curls
Olypic bar plus 25s
5 sets 5 reps

Preacher curls
Cambered bar plus 25s
3 x 10 reps

Pin wheel curls
30/40/45 8 reps each set

45 minutes precor machine

So far on diet

2 eggs 4 whites
Low car tortilla

Salad
Low fat cottage cheese
5 large olives
Cherry tomatoes
Vinegar and olive oil

I got tuna, pinto beans and sirloin steak, almonds for the rest of the shift tonight

Will do the same post workout in the morning
2 scoops carnivore
2 scoops MRI war
15 g creatine

Also taking n2 shred stack and n2 guard multi.

 

[dmk777]

Awesome job!!

 

[LetsGrow]

Looking good!!!

 

[smcpsycho51]

Thanks both of you are doing an amazing job also

 

[smcpsycho51]

Workout

Hammer machine high pull downs
185/185/205/225 x 8 reps
Isolateral pulls owns ( body master machine) 2 plates(each side)/3 plates/3 plates/3 plates x 8 reps
Chin ups 4 sets eight body weight

Military dumbbell press
55/60/65/70/75 x 6 reps each set
Standing side laterals 20/20/20
X 15 reps
Front lateral raises with a 45 pound plate 3 sets 8 reps


Food
1/2 cup buckwheat pancakes
Mixed with six egg whites instead of water spenda and light amount of natty pb on top ( weird but I love these)

7 ounces sirloin steak with can of asparagus

Sweet potato, eight ounces of yogurt mixed with chocolate whey.

7 ounces sirloin steak
Some 2 % cheese
Low carb tortilla

Turkey
Two slices Ezekiel bread

Palm full of almonds as a snack when needed.


I will have
Carnivore, MRI war, creatine post workout. Working over till eleven am so will workout shortly after that.

 

[Colstreamer]

Nice workouts bro! Glad you seem to be getting over your cold. Sux balls being sick!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[smcpsycho51]

Yeah finally fully over it back to full speed again

 

[smcpsycho51]

Workout

Rack pulls 225/315/405/405
10 reps each set these are killing my hands gotta find my lifting straps

Bent over row 185 lbs 5 sets of 5

Dumbbell rows
70/75/80/85 sets of 8 reps

Calves seated 4 plates
3sets of 25

Chest press
Body masters machine
225 5 sets 6 reps

Incline dumbbell press
45/50/60
8 reps each set

Machine flyes
120 lbs 3 sets 15/12/10 reps

Like a dumbass I tried the vironda styles dips at the end of the workout and I didn't get many reps will move them to right after flat bench next time

Was busy today so didn't make it to do cardio

 

[the.gladiator1987]

Hey bro, nice to see an awesome routine and an awesome diet, you will really see results. How do you keep yourself so strict on a diet? I am 22 years old and I have a2nd kid on the way and it is so hard to eat healthy every day. I wonder if it even matters at my age....for example taking a multivitamin and fish oil right after eating Burger King.....anyway I will be checking this log often bro

 

[RADAR]

Shift work just throws everything outta wack, I don't see how some of you do it!

 

[Colstreamer]

Shift work just throws everything outta wack, I don't see how some of you do it!

^^agreed! My training went to sh*t when I worked shifts. Glad I'm not doing that anymore.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[zedhed]

Yeah some of us have it so easy by comparison to those that do shift work. I have to say that Im in awe of all of the contestents in here tho. They all making sacrifices to do this. And most all of em are sticking to it and just getting it done.
Well Done All!

 

[smcpsycho51]

Gladiator, I appreciate the support, once I psychologically get myself into the mindset to go strict it isn't so bad. Just as long as I cook ahead for most things and have keep some quick foods to have on hand i keep things like oats sweet potatoes whey the jugs of egg whites in the milk carton things tuna almonds. As long as I don't crazy on a cheat meal or get stuck in a bind and need something in a pinch I really don't crave any of the old things I used to eat. In a way your right it looks like your carrying a good deal of muscle mass so you could probably eat the fast food and still have good gains but for me I just feel so much better and have much better energy on the better quality less processed variety. I have a naturally slower metabolism and am not carrying as much muscle mass ( but working diligently on that).

 

[dmk777]

Excellent job in here , I'm going to look see if I can get some buckwheat round here then maybe you could share your recipe for pancakes lol ,
I start rack pulls this week I can't wait I've never done them before , what do you make of them as a posed to DLs. ?

Donna

 

[smcpsycho51]

I usually just use the buckwheat or whole wheat mix about 1/2 cup of it with 4 to 5 egg whites. Mix some vanilla or cinnamon in them. I don't care much for eggs so sometimes I'll spread a light layer of natty pb on top with some artificial sugar packet sprinkled on top weird but kinda good. I used to make them with oats and egg whites but just didn't like the consistancy. I really like the rack pulls where you can use heavier weight really is the only advantage I find in them I throw in regular deads once about every three weeks now and seems to work out well. Aside from ripping my hands apart where I'm just getting used to the higher weights.

 

[RADAR]

Keep it going bro!

 

[the.gladiator1987]

Gladiator, I appreciate the support, once I psychologically get myself into the mindset to go strict it isn't so bad. Just as long as I cook ahead for most things and have keep some quick foods to have on hand i keep things like oats sweet potatoes whey the jugs of egg whites in the milk carton things tuna almonds. As long as I don't crazy on a cheat meal or get stuck in a bind and need something in a pinch I really don't crave any of the old things I used to eat. In a way your right it looks like your carrying a good deal of muscle mass so you could probably eat the fast food and still have good gains but for me I just feel so much better and have much better energy on the better quality less processed variety. I have a naturally slower metabolism and am not carrying as much muscle mass ( but working diligently on that).

I think cooking ahead is my main problem, i dont know how to cook anything except mac and cheese and eggs. BTW thats an old pic ahha im smaller now, but Im ready to get back into it

 

[smcpsycho51]

Workout

Stiff legged dead lifts

135/185/225/225/275
8 reps each

High feet placement leg press

2 100 lb plates each side
4 sets 15 each

Hypers
Holding 2 45 lb plates
3 sets 10 reps five second pause at the top

Gironda dips
BW
4 sets 10 reps

Underhand bench press
135/135/185/185/185
8 reps each

Dumbbell French press
25/25/30/30
Both hands same time 8 reps each set

Rope press downs flex at the bottom
50/70/90/110
8 reps each set

45 min precor machine

4 oz chicken
4 oz eye of round
1 cup asparagus
1 med sweet potato

Exekial bread
5 ounces smoke ham
Slice of cheese

2 scoops carnivore
Palm full of almonds

Can green beans
5 oz 93 % lean ground beef
2 oz 2 % cheddar cheese

5 oz eye of round
1 cup asparagus

2 scoops protein powder

Started taking krill that shit and using gelatine in shakes.

 

[smcpsycho51]

Workout

High hammer pulls
135/185/205/225/225
8 reps each

Body masters pulldowns
135/185/225/225/225
10 reps first set 8 reps other sets

Barbell pullovers
60/60/70
10 reps each set

Close grip front pull downs
170/180/180
8 reps

Arnold presses
55/65/75/75
8 reps

Lateral raises to front and side
20/20/25/25
8 to front 8 to side to warm up each set

Wide grip upright rows
95/95/115/115
8 reps

Raises with 45 lb plate
4 sets eight reps

Didn't do the chins today

45 minutes precor machine

Overtimes been light this week they laid some people off at work so there is a lot of sixteen hour days in my future still gonna be in the gym at least five days a week though just a little lower on the intensity

Cheated today on food made a pizza with lean ground beef 2% cheese sauce lots of olives did put some bacon on it too.

Rest of night

Turkey chilli
Gonna probably make two meals of it

Eye of round steak
Asparagus
Medium sweet potato

Grapefruit and carnivore shake before the gym

Post workout
Two scoops chocolate whey
Skim milk
Packet of gelatine

 

[smcpsycho51]

Workout

Pendlay rows
Trying something different I dont quite have the form down but I like them
115/135/135 8 reps each
Bent over rows
185/185/195 8 reps each

Rack pulls
225/315/405/405
8 reps sets 1 & 2. 6 reps sets 3&4

T- bar row wide grip
45 lb plate 2 sets 8 reps
45 lb plus 2 10s 8 reps
45 lb plus 25 8 reps
45 lb plus 35 8 reps

Machine bench press
185/185/185/205/225
15 reps each

Incline press dumbells
50/50/50/50/50
10 reps each

Machine flyes
115/115/125/125
12 reps each

Machine rows neutral grip
185/185/185
10 reps each

 

[LetsGrow]

Lookin good! How u feelin?

 

[Colstreamer]

I love them Pendlay rows! Great for your entire back!




-----------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu

 

[smcpsycho51]

Got drafted for sixteen hour shift today so didn't do cardio or workout. Diet still clean except ate a small bag of potato chips. Will be hitting legs tomarrow.

 

[smcpsycho51]

Workout
Legs

Full squat
225 5 sets of 8 reps
I've scaled back on the weight and bit and working on form and reps

Leg press
200 / 290 / 380 / 470
25 reps each set

Front squats
Still struggling with these but they are getting better

Machine squats
1 plate(each side)/2 plates/3 plates
10 reps each set

Preacher curls
Cambered bar plus 25 lbs
3 sets 8 reps

Drag curls
115/115/115
8 reps each set

Seated hammer curls dumbbell
40/40/40/40
8 reps each set

45 min precor machine

Diet
Turkey chilli
2 cups
1 can green beans

Low carb tortilla
I can tuna
1 tbsp olive oil mayo

8 oz eye of round steak
1 med sweet potato

2 scoops protein powder
5 oz Greek yogurt
5 oz milk
Packet of gelatine

2 slices Ezekiel bread
3 tbspn natty pb
Sugar free jam

Post workout
2 scoops carnivore
2 scoops MRI war
10 g creatine
1 packet gelatine

 

[smcpsycho51]

Workout
Stiff legged deadlifts
I still struggle with my form on these somedays just couldn't seem to get them right today
135/185/225/225
8 reps each set

High foot placement leg press
135/225/315/405
10 reps each

Glute ham raises
Holding 2 45 plates
3 sets 10 reps 3 sec pause at the top

Triceps
Olympic bar + 25 pound plates,
Done these in rack with pins level with my chest
3 sets 8 reps

Close grip bench press
185/205/225
10 reps/ 9 reps/ 8 reps

Tricep press down ropes
100/110/120
8 reps each

Overhead double handed tricep ext
45/55/65/75
8 reps each set

45 minutes precor

5 oz flounder
2 slice ezekiel bread

5 oz flounder
3/4 cup wild rice

1 cup 2 % cottage cheese
Medium sweet potato

1 cup wild rice
8 oz chicken
Barbecue sauce

2 packets oatmeal and flax
2 scoops protein powder

Post workout
6 oz milk
2 scoops protein powder
2 scoops MRI war
10 g creatine

Still taken n2 shred stack
Krill that shit
N 2 guard.

 

[smcpsycho51]

Had a few things going on here the past couple days putting in a new pool and doing some excavating work at the house so I didn't get in the gym over the week end done my usual leg workout on Monday. Still keeping the diet fairly clean. Did cheat a little bit on sat nothing outrageous

 

[smcpsycho51]

Workout Tuesday

Hammer machine high pulls
5 sets 6 reps

Body masters isolateral lat pull downs
5 sets 6 reps

Chin ups 3 sets 8 reps

Lay pull downs shoulder width grip
4 sets 10 reps

Warmed up
Side and front lateral raises

Front barbell raises
4 sets 10 reps

Front barbell shoulder press
4 sets 10 reps

Arnold press
4 sets 8 reps

Machine shrugs
4 sets 10 reps

30 min cyber machine about 650 calories

Diet
Large salad
8 oz chicken
1/2 cup cottage cheese
Olives
3 oz 2 % cheese

Turkey chilli
Will have that another time tonight

3/4 cup cottage cheese
Med sweet potatoe

Probably have a shake later and then a shake post workout.

 

[smcpsycho51]

I'm changing things up a little bit gonna do some dc training for the next eight weeks or so.

Incline hammer machine chest presses (I count these like the machine has 45 lbs like an Olympic bar for convenience)
Warm up
135/8. 185/8 225/8
Working set
275/8 rest 275/3 rest 275/2

Dc extreme stretches after each working set I forgot how much this shit hurt have not done any dc training in years

Front shoulder press
Warm up
95/8 95/8 115/8
Working set
135/8 rest 135/3 rest 135/2

Close grip bench press
I do these from the pins in power rack where I work out without a partner
Warm up
135/8 135/8 155/8
Working set
185/8 rest 185/3 rest 185/2

Rack pulls
Warm up
225/8 315/8
Working set
385/8 rest 385/3 rest 385/2

Wide grip pull downs
Warm up
115/8 135/8 160/8
Working set
190/8 rest 190/7 rest 190/5

Really enjoyed this but it kicked my ass especially the stretches but it will be a nice change. As my flexibility increases again I think it will get a little easier

 

[dmk777]

Looking great in here I'm going to google this DC training!! I live learning new shit!! Thanks lol

 

[smcpsycho51]

Here one of the better write up on it

http://www.bodybuilding.com/fun/wotw53.htm

 

[smcpsycho51]

Workout
I will give a little more info on my current workout.
Still doing Doggcrapp/ dc training workout warmups one working set 8 reps take 12 deep breaths hit about 4-5 more reps 12 deep breaths 4-5 more reps. Extreme stretching after each working set.
Will give examples of stretches


Flat bench press machine (body masters)

135/10 185/10 225/8
275/8 rest pause 275/4 rest pause 275/3
Extreme stretching hold 65 lbs dumbbells in the bottom of a dumbbell flye for 60 seconds these ate f'in painful

Hammer machine pull downs
135/10 185/10
225/8 rest 225/5 rest 225/5
Extreme stretch. Hanging bottom of wide grip pull up position with 75 lbs dumbbell for 45 second suppose to do 60 seconds but cant yet.

Medium grip up right row
Bar/10 65/10 95/10 115/8 rest 115/5 rest 115/5

Extreme stretch underhand grip on smith machine bar set at shoulder height walk out till on heels drop shoulders down hold for 60 seconds

Lying cambered barbell tricep extensions close grip
60/8 70/8 80/8 rest 80/5 rest 80/5

Hold dumbbell in bottom portion of overhead tricep extension used a 70 lbs dumbbell hold for 60 seconds

Dead lift
These are straight sets
205/8 275/10 reps

Extreme stretch
Used smith machine set slightly lower than shoulder height. Rest back of heel on barbell try to help force leg straight with free hand. This ones hard to explain. Hold for 60 seconds each leg.

Diet is pretty much same

Had 7 ounce ribeye steak
1 can asparagus

Carb down flat bread
2 % cheese
3 ounces lunch meet

Smart balence milk
2 scoop whey and casein protein powder

2 slices Ezekiel bread
6 ounces Tuna
1 tbspn olive oil mayo
Med sweet potato

Post workout will be
2 scoops whey
6 ounces milk
15 g creatine
2 scoops MRI war

 

[RADAR]

Looks good Bro ,keep it up if it's working!

 

[smcpsycho51]

Seated dumbbell curls
35/10 40/10 45/8 rest 45/5 rest 45/5

Wrist curls overhand
Bar/10 65/10 75/8 rest 75/5 rest 75/5
Supersetted with Wrist curls underhand

Hack squat calf raises
Explosive to the top hold for 15 seconds 5 seconds to the bottom

245/12 315/12

Sumo leg presses
245/15 245/15 445/15 rest 445/5 rest 445/5

Machine squats
3 plates (per side)/10 4 plates/10 5 plates/10. 2 plates/20

Dc stretches bicep, back, hamstrings, quads.

 

[smcpsycho51]

Sorry that's it been a couple days

Monday workout
Drag curls
8 reps rest 5 reps rest 5 reps
Hammer curls seated
8 reps rest 5 reps rest 5 reps
Calf raises on machine squat machine
12 reps 30 seconds top 5 second negative
Seated leg curls
15 reps rest 7 reps rest 8 reps
Squat machine squats
8 reps/ 8 reps/ dropped weight set of 20.

Works been busy so diet has not been up to par past week so have to continue planning ahead with meals still working on this I do good probably 80 percent of the time.

 

[smcpsycho51]

Workout

Preacher curls
70/8reps. 80/8 reps. 90/8 reps rest pause 90/4 rest pause 90/4

Wrist curls underhand and overhand
45/10 45/15, 65/10 65/15, 85/10 85/15

Bicep stretch 60 seconds

Sumo leg press
2 100 lb plates 20 reps
4 100 lb plates 20 reps
4 100 lbs plates 2 45's
15 reps rest pause 7 reps rest pause 5 reps rest pause

Hamstring stretch 60 seconds

Rack pulls
225 8 reps
315 8 reps
405 6 reps

Back stretch 60 seconds

Squat machine
2 plates 8 reps
3 plates 8 reps
4 plates. 8 reps
5 plates 8 reps
2 plates. 20 reps

Quad stretch 60 seconds

Diet has been still fairly clean.

 

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