Lumberjacks 12 weeks of mayhem supported by needto and supps

[Peterlumberjack]

Not sure if this is where we should be posting this... But its time to start showing a log as per rules of this contest.

What ive got going on is pretty simple. Need to get into the single digit body fat.

Always all natural, at time of pics i was about 235. 5,9

2-3 weeks ago i hit all pr's. 410 flat bench. 550 dead, 725 18inch rack. 500 squat.

Dont need to change too much in regards to the gym. Maybe more supersets, cut out the <6 reps i do every 3 weeks. Decrease rest time. Add fasted cardio. 120-135 hr 30 mins.

My meals have been more or less identical for the passed two weeks.

breakfast
serving of real oat meal, or zoom. mixed with a scoop of protein and aminos (couple times a week add egg whites here, 5white1whole)

2nd breakfast is "the weeks meal" ill explain this below

Lunch
strt protein, and veggies, either 8oz chicken, steak fish or shrimp and salad, broccoli, green beans etc.

1-2 hours before workout
either "the weeks meal" or a protein shake with fruit

immediate post workout
whey with fruit (if hungry i may eat some chicken or tuna now too)

Dinner, 12oz lean meat, either grilled or just tossed in a pan with some seasoning. ( i got an awesome collection of 12 seasonings for christmas, all salt and sugar free) and veggies

before bed if sore, beef isolate shake.Or more chicken

Note: i also enjoy power butter in oatmeal or shakes, except bed time shake now


In order to ensure plenty of good food, i tend to cook in bulk 2 days a week. This will consist of a family pack of chicken on the grill and or 2 lbs of shrimp in a pan.

I also make one big meal. Referred to above as "the weeks meal" This week was a turkey soup. 2 turkey breasts back in the oven till 160 degrees, added to a pot and simmered for hours till able to separate from bone and shred. I added 1lb shredded carrot. 3 crowns of broccoli,2 summer squash, half an onion. a bolion cube and 3 small cubed sweet potatoes.


Last week was a chili
2lbs 93percent ground beef, 1 lb ground chicken breast, 1 lb lean ground turkey. Half a white onion, 7 roma tomatoes, 4 jalapenos, 5 cloves garlic, 1 can red beans, 1 large can chili beans in sause, 1 can whole peeled tomatoes, 1 small can of butter beans, 1 can black beans.


macro targets:
2500-2800 cals
280-340 protein
100-140 carbs only simples within an hour of workout before or after

 

[RickO'Shea]

Those are some seriously beasty numbers big man. Good to have you on the team man!!!

 

[zedhed]

Hey PLJ you got some nice numbers going there bro. Keep posing up here for us plz and good luck bro!

 

[Peterlumberjack]

Thanks guys, i appreciate it.


Im very curious as to where everyone else, other than the sponsored logs are. Im also curious as to where/when the pics will be posted and the number of people in the contest.

This week was spot on. all macros, meal timing, rest, supplementation all great. My lifts were very legit considering im in a caloric deficit. NO cravings so far, im really enjoying my food.

this week,
4 fasted cardio sessions, 30minutes. hr 125-140
1 aggressive grappling session. 1hr. spiked hr very high
2 kickboxing sessions, 1 hr. again very exhausting
6 lifting sessions since last saturday, will go today too. hr kept at 120plus for the 50 minute lifts. Recovery good.



For those of you that are curious to my starting point or want to see a picture of a Neanderthal trying to figure out a cell phone camera.....
View attachment 43691

 

[zedhed]

LOL neanthral...

 

[zedhed]

yeah I know I cant spell

 

[Peterlumberjack]

thursday i made some more food, another family pack of chicken on the grille plus 12oz sirloin.

i also put 4 breasts in the crockpot with a large can of kidney beans (drained and rinsed) as well as 3 table spoons high quality chilie powder..extra good

another meal, cooked 6oz of hand trimmed sirloin in a pan, than added 12 eggs, (10white,2whole) and a frozen package of spinach (defrosted/drained).

These plus my protein shakes, 4 slices of whole wheat, 2 servings of oatmeal, 4 bananas, some other veggies and 1lb of salmon brought me through the end of today. 3 servings quinoa pasta were also in there...dont know that i'll buy that again.

fasted cardio again today, kickboxing again tonight.

killer shoulder/arm workout last night. still managed seated military 275 * 5 to the nose. Wont do that again for awhile, (not enough reps).


thanks for following zed

 

[zedhed]

Hey bro, I know your a busy guy but could you post a little more detail as to your workouts? Would appreciate very much dude.

 

[RickO'Shea]

Yeah I want to know how a Neanderthal works out as well

 

[Roxy722]

Looking good so far!! I'm following along too!

 

[Peterlumberjack]

thanks for the support,

by popular demand heres some insight on my workouts

Keep in mind these get switched regularly and i usually follow a few principles.

1.)Try and hit everything every 4 days.
2.)At least 2 muscle groups per workout
3.)roughly 400reps/muscle group per 8 days
4.)stager volume and strength work
5.)rest less than 1min on volume, less than 2 on strength

so a standard split i may do.
1.)chest volume/back heavy
2.)shoulders heavy/ arms volume
3.)legs heavy
4.)off
5.)back volume/chest heavy
6.)arms heavy/shoulders volume
7.)legs volume

by heavy, im not saying maxing out. But rather keeping reps 3-12. And using principles such as rest pause, mechanical drop sets, etc. 3,4 exercises.

volume probably includes some gvt 10*10, 5*20, 25,20,15,12,10,8. on a compound exercise. probably 2,3 more auxiliary exercise. with range 12,10,8. A lot of supersets on the volume portion as well.

so a volume leg workout.
squats.
wu
250*10, for 10 sets. 1 minute rest
standing calf raise on smith standing on platform working up to 275 on bar, 25,20,15,12,10,8
quad extension, 180 * 10. 4 sets. 1 minute rest
hamstring curl, 90,120,150 8-12

chest/back split
incline bench 10*10 205lbs
flat flys 3-4 * 10 prob 55ish
dips 3 to failure.. roughly 20ish

back
rack pull
wu, 7 275, 7 315, 5 365,5 405, 3 495
lat pull down
180 12, 200 10, 220 8
seated row
150 12, 170 10, 190 8,

i try to stagger width and thickness dominance on back, also try and stagger pectoral minor and major on chest

 

[zedhed]

thanks for the support,

by popular demand heres some insight on my workouts

Keep in mind these get switched regularly and i usually follow a few principles.

1.)Try and hit everything every 4 days.
2.)At least 2 muscle groups per workout
3.)roughly 400reps/muscle group per 8 days
4.)stager volume and strength work
5.)rest less than 1min on volume, less than 2 on strength

so a standard split i may do.
1.)chest volume/back heavy
2.)shoulders heavy/ arms volume
3.)legs heavy
4.)off
5.)back volume/chest heavy
6.)arms heavy/shoulders volume
7.)legs volume

by heavy, im not saying maxing out. But rather keeping reps 3-12. And using principles such as rest pause, mechanical drop sets, etc. 3,4 exercises.

volume probably includes some gvt 10*10, 5*20, 25,20,15,12,10,8. on a compound exercise. probably 2,3 more auxiliary exercise. with range 12,10,8. A lot of supersets on the volume portion as well.

so a volume leg workout.
squats.
wu
250*10, for 10 sets. 1 minute rest
standing calf raise on smith standing on platform working up to 275 on bar, 25,20,15,12,10,8
quad extension, 180 * 10. 4 sets. 1 minute rest Bro I hate these muther fuckers. So dam bad for your knees espicially at this kind of weight. Would really like to see move to Fr Squats instead. A much better excersize for you anatomically. Just a thought.....
hamstring curl, 90,120,150 8-12

chest/back split
incline bench 10*10 205lbs
flat flys 3-4 * 10 prob 55ish
dips 3 to failure.. roughly 20ish is this volume or intensity?

back
rack pull
wu, 7 275, 7 315, 5 365,5 405, 3 495 is this volume or intensity?
lat pull down
180 12, 200 10, 220 8
seated row
150 12, 170 10, 190 8,

i try to stagger width and thickness dominance on back, also try and stagger pectoral minor and major on chest

Curious to see your responses bro.

 

[Peterlumberjack]

chest example was volume. back was heavy. i use front squats on heavy leg day. that wt, i could get for over 20. so sets of 10 with flexing i feel is safe....

 

[Peterlumberjack]

sneak peak of week 2 for those taking the time to frequent my log.

 

[RickO'Shea]

Pete your awesome. That's some serious work in the gym. By the look of Picture #2 it sure is paying off. You're looking very yoked! I can promise you that Zed speaks the truth of front squats. He steered me away from the leg extension not to long ago, and my knees are already feeling much better. I wish you the best of luck man, keep at it!!!

 

[zedhed]

Ok bro, you know your limitiations, just be careful with those fuckers. They jack so many good peeps up.
Nice pic too btw. You gonna be some serious competitino on here bro. I hope everybody is paying attantion here....

 

[moya]

hmm... im gonna have to keep a watch on this one...

 

[Peterlumberjack]

thanks guys.

Im noticing that 155 people have viewed my log only a few different responders... freaking rick has like 20 million of both.

That means if this turns to a popularity contest we are all screwed or my content just sucks.

I've never kept a log, i gave a broad outlook of my workout principles in hopes of helping or giving ideas to those that need it. I doubt people really care how many sets and reps i do of each exercise. If anyone will find this helpful i will start. i THOUGHT that people may be interested in food ideas, rough outlines of workouts, pr updates and random thoughts (such as this). Im willing to answer ANY questions the best i can and will include any content people will be interested in reading.

Note: less than 1hr sleep last night, not sure why

 

[Peterlumberjack]

anyone wanna see 11weeks worth of supplements?

 

[zedhed]

Nice pic of your supps bro. What is that in the big clear plastic bag?
I for one would like to see your sets and reps.
Dont know about the popularity but I do know that you all will be judged partly on your logs too.
And hey bro RickO has been around for a long time so dont let that get to you.
Your log is looking good bro keep it up and dont be afraid to put in the details.
Gr8 job PLJ keep it up good bro and stay injury free!

 

[Peterlumberjack]

After rereading that, I sound like a baby.... Plastic bag is 12lbs protein. 1lb glutamine, 1 creatine.

Maybe bulk taurine too

 

[OSUBEAVERS]

Are you on no juice?

 

[gymjunkie09]

anyone wanna see 11weeks worth of supplements?

i thought i read something about you being all natural? Looks like you got some juice in that pic.........What you runnin for your cycle?

 

[Peterlumberjack]

I was natural until last week.... 4 years ago i was 170lbs, hard to bench body wt.

so heres my gonna win or get C cups trying cycle

1-10 test-e 250mg twice a week
1-10 eq 200mg twice a week
1-4 katanadrol 150mg every day
4-10 provirone 25mg twice a day )
1-10 T-3 dose of 12.5mcg every day move up by 12.5mcg every 3 days till a max of 75mcg and taper back down week 9
2-4 clen 20mcg max dose of 120mcg
6-9 same as above

PCT
10-14 Clomid 25mg every day
10-14 Unleashed and post cycle 1 cap 3 times a day of each.
10-16 need2slin 1 cap 3 times a day 30 mins before meals ( T-3 PCT)
10-14 forged steal full dose every day.
10-14 need2gaurd

derma, forma, phyto, armid on hand

1-14, cycle support, prostate support, rla, ala, multi, glutamine, leucine, taurine

please recommend anything else i should have on hand or consider for pct.



Oh yea, its all as good as it gets. Im running that silky smooth gentlemen's club anabolics

 

[Peterlumberjack]

beaver,
yes a shit ton

gym junkie,
good eye

 

[Peterlumberjack]

side note, 170 was the smallest ive been since 8th grade. yea, i was that kid. The one full grown in grade school. Been lifting sense 2nd year in highschool. (started with dave tsi)


Zed,

tried to mix it up this week leaving behind some of the principles that got me here. This was done in an effort to be able to burn more calories per workout.

yesterday was chest and chest only.

flat bench (90 sec rest)
stretch 135
wu 225*15
275*12
315*10
335*9

incline bench
10*10 @ 205 target 45 sec rest

Flat fly one minute rest (these were done very slow controlled w/ lots of flexing throughout motion)
60*10
60*10
60*10

super set

Decline cable and dips to failure for 4 sets
probably 10 cable flys and 20 dips / set


2.5 hrs later I went and kickboxed the pads for an hour.

Exhausted I took, 2 meletonin, 3 zma w/ gaba and drank some chamomile tea. Than i only slept for an hour between 4-5am today.*** This is the biggest set back ive had yet and i am NOT happy about it.

 

[zedhed]

You know bro, I've had. A very similar exp. When I first started with ZMA, Meltonin,etc I slept like never before. Then all of a sidden like over night, itall started keeping me awake all nigjt long. Never did learn why, but as soon as I stopped taking it all I started sleeping again. Just my experience bit maybe help for you dude. Hope so anyway.

Sent from my X10a using Tapatalk

 

[gymjunkie09]

I was natural until last week.... 4 years ago i was 170lbs, hard to bench body wt.

so heres my gonna win or get C cups trying cycle

1-10 test-e 250mg twice a week
1-10 eq 200mg twice a week
1-4 katanadrol 150mg every day
4-10 provirone 25mg twice a day )
1-10 T-3 dose of 12.5mcg every day move up by 12.5mcg every 3 days till a max of 75mcg and taper back down week 9
2-4 clen 20mcg max dose of 120mcg
6-9 same as above

PCT
10-14 Clomid 25mg every day
10-14 Unleashed and post cycle 1 cap 3 times a day of each.
10-16 need2slin 1 cap 3 times a day 30 mins before meals ( T-3 PCT)
10-14 forged steal full dose every day.
10-14 need2gaurd

derma, forma, phyto, armid on hand

1-14, cycle support, prostate support, rla, ala, multi, glutamine, leucine, taurine

please recommend anything else i should have on hand or consider for pct.



Oh yea, its all as good as it gets. Im running that silky smooth gentlemen's club anabolics

That's a good looking cycle bro. Def can tell needto designed it that shit is solid.

 

[Peterlumberjack]

feel great today

 

[zedhed]

side note, 170 was the smallest ive been since 8th grade. yea, i was that kid. The one full grown in grade school. Been lifting sense 2nd year in highschool. (started with dave tsi)


Zed,

tried to mix it up this week leaving behind some of the principles that got me here. This was done in an effort to be able to burn more calories per workout.

yesterday was chest and chest only.

flat bench (90 sec rest)
stretch 135
wu 225*15
275*12
315*10
335*9
This is fuckin awsome bro. Gr8 numbers...LOL WU @ 225 FUCK ME bro!

incline bench
10*10 @ 205 target 45 sec restIm not sure what youre sayin here man...

Flat fly one minute rest (these were done very slow controlled w/ lots of flexing throughout motion)
60*10
60*10
60*10
Fuck bro 60 Lb flat flys. You kill me bro!

super set

Decline cable and dips to failure for 4 sets
probably 10 cable flys and 20 dips / set
No additional weight here man


2.5 hrs later I went and kickboxed the pads for an hour.

Exhausted YEAH I GUESS, DAM DUDE!I took, 2 meletonin, 3 zma w/ gaba and drank some chamomile tea. Than i only slept for an hour between 4-5am today.*** This is the biggest set back ive had yet and i am NOT happy about it.

This shit rocks PLJ. Dam nice write up!

 

[Peterlumberjack]

edit>
incline
205*10
205*10
205*10
205*10
205*10
205*10
205*10
205*10
205*10
205*10

45 sec rest


the cable was probably 90/arm
for 10 than just bodywt for failure

 

[Peterlumberjack]

Gentlemens club silky again today. I feel like the katanadrol is working like crzy. All and all i feel great.

Legs.

hammer strength leg press

10 plates* 15
12* 10
14 * 10
16 * 10
18* 10
18+ plus a 220lb man* 6
dropped into 16 plates * 10

front squads... ZED
205 * 10
205 * 10
205 * 10
205 * 10
205 * 10

standing calf raise on smith with box
225 * 21
225 *21
225 * 21
225 * 21

walking lunges
135 not sure. full length basketball court and back plus a half

seated calf raises
2 plates

25
25
25
25

hammer strength leg curl
2 plates * 10
2 pl * 10
2 Pl * 10

50 minutes

macros all in line.

 

[zedhed]

Shitz bro, this is really gettin to be pretty dam impressive. Will comment more when I get back to my pc.
Lookn good man, REALLY LOOKIN GOOD!

 

[Peterlumberjack]

fasted cardio 45 mins. incline treadmill avg hr 134

 

[RickO'Shea]

Dude, Pete, you're retardedly strong man. Seriously. Very inspirational. Katanadrol is the shit isn't it!?

 

[Peterlumberjack]

something is. most likely the katanadrol because that'd be the fastest acting. But i feel great.

 

[RickO'Shea]

Good for you mang!
Hey weird question for ya: What do tigers dream of?

Serious question for ya, how tall are you?

 

[Peterlumberjack]

halle berry in her catwomen suit

5,9 after squats

 

[Roxy722]

Good for you mang!
Hey weird question for ya: What do tigers dream of?

Serious question for ya, how tall are you?

That's a quote from a song in a movie isn't it?? Can you name that movie??

Amazing workouts Peter! Keep it up!

 

[Peterlumberjack]

thankyou, hangover

 

[zedhed]

Gentlemens club silky again today. I feel like the katanadrol is working like crzy. All and all i feel great.

Legs.

hammer strength leg press

10 plates* 15
12* 10
14 * 10
16 * 10
18* 10
18+ plus a 220lb man* 6
dropped into 16 plates * 10
To steal RickOs comment ...... This shit is retarede bro! All in a good way!!

front squads... ZED your knees are and will love you for this brotther, trust me.
205 * 10
205 * 10
205 * 10
205 * 10
205 * 10

standing calf raise on smith with box
225 * 21
225 *21
225 * 21
225 * 21
Right in the sweet spot dude. Calves as a rule respond real good to 20+ reps. Excellent

walking lunges
135 not sure. full length basketball court and back plus a half

seated calf raises
2 plates

25
25
25
25

hammer strength leg curl
2 plates * 10
2 pl * 10
2 Pl * 10
A question PLJ, how these and not SLDL or GMs? Just curious bro.


50 minutes

macros all in line.

Keep it up Master Blaster!

 

[Peterlumberjack]

back tight

 

[Peterlumberjack]

shoulders/tris
seated military to front
185*10
same
same
same
same
same
same
same
same
same
same
same
30 sec rest between


standing cable rear delt

40 * 20
50*15
60*12
70*10
30 sec rest


lateral raise
27.5 * 20
30 * 12
32.5 * 10
32.5* 10
30 sec rest

front raise
2 dropsets
35 * 8
30 * 8
25 * 10


1 minute between drops


close grip bench
135 * 15
185 *12
225 * 8
225 * 8

30 sec rest


seated dip/pushdown hammer strength machine super set with a bodwt skull crush on the smith... (smith bar at waist ht. over hand grip, legs strt. lower till my forehead touches)

3 plates per hand * 12 immediately to the skull crush

this superset 4 times


rope pull down extension

70 * 15
80 * 12
80 * 10
90 * 8

30 sec rest



reverse grip single hand cable extension

40 * 10
40 * 10
40 * 10
50 * 8

 

[Peterlumberjack]

1 hr workout

 

[Peterlumberjack]

40 min fasted cardio. 550 cal

 

[RickO'Shea]

How the hell does your workout take an hour!? It looks like it would take me 3 hrs plus!

 

[Peterlumberjack]

no rest. no talking. bring my water....and the gym was empty. Maybe hour 10min. but i really try and leave at an hour no matter where im at.

 

[zedhed]

Awsome bro totallyl awsome.
Hey a tip for all of you contestents.
I got this from Omega bout a year ago. Always before your workout drink at least 2 liters of water.
Somehow this really does make every workout better cuz you will be just a little bit stronger.
And of course dring water during your workouts too.
Regards all,
Zed

 

[Peterlumberjack]

ive been about 2gal a day so far. Thanks for the support zed

 

[Peterlumberjack]

questions i have.

can the relationship between metabolism and testosterone be quantified?

and

can the relationship between protein synthesis and test be quantified?

or is it just as simple as, yea faster and you can use more protein per meal?

trying to dial this in over here.

thanks

 

[Peterlumberjack]

is there a caloric deficit point at which your surely burning a portion of your muscle?

 

[Peterlumberjack]

back width/bis

wide grip pulldown
140 * 15
170 * 15
200 *12
230* 8 30 sec rest between sets

shoulder width reverse grip pulldown
150 * 10
150* 10
150 * 10
150 * 10
30 sec rest between sets

close grip pulldown
170 * 10
170 * 10
170 * 8
30 sec rest between sets

standing strt arm lat pulldown
80 * 12
80 * 12
80 * 12
80 * 12
30 sec rest between sets

seated close grip cable row
140 * 15
150 * 15
160 * 12
170 * 10
30 sec rest between sets
seated shrugs
90lb db * 12
90 * 12
90 * 12
90 * 10
30 sec rest between sets

2 min rest.
Charlie arms drop/super set db on preacher
35Lb db 15/arm flip 25 *10
35db 12/arm flip 25 * 10

strt bar curl
95 * 8
95 * 8
95 * 8

reverse grip strt bar
65 * 10
65 * 10
65 * 10
65 * 10

standing cable above the head curl (like a double bi pose)
40 * 15
50 * 12
50 * 10

modified peak curl on smith
50 lbs on bar
50 * 10
50 * 10
50 * 10

bout an hour

 

[Roxy722]

questions i have.

can the relationship between metabolism and testosterone be quantified?

and

can the relationship between protein synthesis and test be quantified?

or is it just as simple as, yea faster and you can use more protein per meal?

trying to dial this in over here.

thanks

Interesting questions. I just read an article on protein synthesis so I'll have to go look and see if test had any part of the article. I'm not sure it did but I'll check!

 

[Roxy722]

is there a caloric deficit point at which your surely burning a portion of your muscle?

I think that would depend on so many things...protein macros, bf%, amount of cardio, nattie vs non etc.

 

[moya]

is there a caloric deficit point at which your surely burning a portion of your muscle?

like roxy said, will depend on a lot of factors...
with that said, i have seen a friend of mine start out with fairly decent size and end up looking scrawny by the time he was done cutting... and he was on a pretty good ammount of juice...
i will add genetics play a big role here, and also how long you have been holding the muscle... the longer you've had it will better your chances in keeping it...

 

[Roxy722]

like roxy said, will depend on a lot of factors...
with that said, i have seen a friend of mine start out with fairly decent size and end up looking scrawny by the time he was done cutting... and he was on a pretty good ammount of juice...
i will add genetics play a big role here, and also how long you have been holding the muscle... the longer you've had it will better your chances in keeping it...

Good call on the genetics part. I wonder if speed of the cut has anything to do with it as well? So the faster and more drastic the cut, the higher chances of losing some muscle. I've heard many say they use strength in the gym as an initial indication, although that could be impacted just by dropping carbs too.

I think, at the end of the day, it's about paying attention to your body and really keeping track of what works and what doesn't. I've kept a journal over my 3 year transformation, so to speak, and it's amazing to look back and see what helped and when.

 

[zedhed]

hmmmmm
you guyz are gettin deep here.......

 

[Peterlumberjack]

i had a great journal that i kept during my climb from 170 to 200.... than someone broke in my house and stole my laptop and i was too dumb to back it up anywhere. I still remember alot of the stuff i learned from it, but i'd love to be able to double check on others.... bastards

 

[Peterlumberjack]

fasted cardio. Hard ass day at work, very physical. 1hr of kickboxing tonight

 

[Roxy722]

i had a great journal that i kept during my climb from 170 to 200.... than someone broke in my house and stole my laptop and i was too dumb to back it up anywhere. I still remember alot of the stuff i learned from it, but i'd love to be able to double check on others.... bastards

I learned that one too...only crashed computer problems. Stupid thieves! lol

 

[zedhed]

Yeah fuckin theives rank right in there with cowardly gang bangers. All of em scum!

 

[zedhed]

BTW Nice log PLJ!

 

[Peterlumberjack]

chest

flat
225 * 15
275 * 12
315 * 10
drop
295 * 8

decline
225 * 15
275 * 12
315 * 10

incline
205 * 12
205 * 12
205 * 12
205 * 12

cable fly standing (cables from floor) for pec minor
60 * 10
60 * 10
60 * 10
60 * 10

slight incline fly
55 * 10
55 * 10
55 * 10
55 * 10

single arm db press
60 * 10/arm
60* 10/arm
60*10/arm

1 hr

 

[bigshiv]

Big numbers and massive effort PLJ. Keep it up! Still fascinated at the speed of your workouts.

 

[Peterlumberjack]

thanks bro

 

[moya]

thats some strong pressing for sure!

 

[zedhed]

Impressive bro very impressive.
When you gonna put up new pics?
Would be super cool if you do a vid of one of your workouts too bro.

 

[Peterlumberjack]

new pics need to be in friday... Dont currently have a way to take video and it'd probably slow me down some. But, if theres something in particular someone wants i could figure something out.

 

[Roxy722]

You are rockin it! I'm impressed. Keep up the good work!

 

[Peterlumberjack]

legs

135 stretch 20
wu 225* 15
315 * 20
365 * 12
415 * 9

modified front squat (zeetman) or something like that
155 * 15
155* 15
155 * 12
155* 12

calve super set, seated and leg press

20/20
20/20
20/20
20/20
20/20
20/20

hamstring curl, backwards on an incline bench, extreme incline
30lb db * 15
30 * 12
30 * 10
30 * 10

lunges
55lb dbs distance roughly 15 per leg * 3 sets



1 hr

 

[zedhed]

legs

135 stretch 20
wu 225* 15
315 * 20
365 * 12
415 * 9

modified front squat (zeetman) or something like that Zotman? Howcome thes?, curious bro.
155 * 15
155* 15
155 * 12
155* 12

calve super set, seated and leg press

20/20
20/20
20/20
20/20
20/20
20/20

hamstring curl, backwards on an incline bench, extreme incline
30lb db * 15
30 * 12
30 * 10
30 * 10

lunges
55lb dbs distance roughly 15 per leg * 3 sets



1 hr

Excellent bro, very nice.

 

[Peterlumberjack]

Just read about them, mixing it up. Definately hit at a differnt angle. I really enjoyed them. Only draw back was how uncomforable they were to hold on my arms

 

[bader85]

Bro.. some serious freaking numbers you put up, that's some insane strength. My hats off to you.

Just curious, do you know your wingspan?

Keep killin it man.. jeez.

 

[Peterlumberjack]

hammer curls
40 * 15
45 * 12
50 * 10

ez curl 21's
70 * 21
70 * 21
70 * 21

cable single arm curl
50 * 15
60 * 12
60 * 10
60 * 10

strt bar cable curl
110 * 20
110 * 15
110 * 15

arnold presses
45 * 20
50 * 15
55 * 12
60 * 10

rear delt cable flys
60 * 10
60 * 10
60 * 10
60 * 10

lateral cable raise
30 * 10
30 * 10
30 * 10
30 * 10

strt bar cable tricep extension
90* 20
100 * 15
110 * 15
120 * 12
140 * 10

rope cable
90 * 10
90 * 10
90 * 10
90 * 10

reverse grip single arm cable
50 * 10
50 * 10
50 * 10


1 hr

 

[Peterlumberjack]

This shiits crazy. Feel so f'n good. Recovering like never before while in a caloric deficit!

 

[RickO'Shea]

Awsome bro totallyl awsome.
Hey a tip for all of you contestents.
I got this from Omega bout a year ago. Always before your workout drink at least 2 liters of water.
Somehow this really does make every workout better cuz you will be just a little bit stronger.
And of course dring water during your workouts too.
Regards all,
Zed

Like Mike Tyson, I eat babies pre workout. It's done wonders for me.

 

[Peterlumberjack]

fasted cardio and core workout. worked with a trainer...kicked my ass.

 

[Peterlumberjack]

adding in potassium chloride as a support sup today, hopefully this with the 5g daily taurine will help with cramping.

 

[Peterlumberjack]

back
above the knee rack pull
225 * 20
315 * 20
405 * 15 (no wraps)
495 * 15 wraps
585 * 17 wraps

body wt wide grip pull up
230 * 10
230 * 10
230 8 10
230 * 10

seated hammer strenght row, isometric
2 plates * 16
2 plates and a 25 * 12
3 platews * 10
3 platees and a 25 * 8

super set, shoulder width reverse grip pull down and high cable rope pull
140 * 10/ 140 * 10
140 8 10/130 * 10
140 * 10/ 130 * 10
140 * 10/ 130 * 10

seated 2 hand close grip cable row
150 * 12
150 * 12
150 * 12
150 * 12

1 hr

 

[moya]

i like the pace of your workouts... 1hr is fast for the kind of workload you are handling.... im going to have to pick up my pace a bit i think...

 

[Peterlumberjack]

thanks, but it all depends bro. My number one is trying to drop bf%. I feel like im definitely stronger when i rest longer.

 

[zedhed]

Sounds like youre doing Zercher Squats bro for your modified ft squats.
I love that shit man. For some reason that was the only way I could squat for a long time with my knee "issues" .
If I did any other type of squat the pain stopped me dead in my tracks.
After doing them for a year now for what ever reason I can do back squats. Go figure....
Dam nice workouts Pete.!

 

[Peterlumberjack]

fasted cardio, 550 cals 150hr

 

[Peterlumberjack]

chest
flat bench
225 * 15
295 * 12
345 * 8
345 * 7

took longer rest on the 345. didnt have a spot and i hit the rack several times... working stabalizers i guess.

225 on the smith machine, slight incline
225 * 10
225 * 10
225 * 10
225 * 10
225 * 10
225 * 8
225 * 6
i was doing 30 sec rest, increased to 1 min
225 * 10
225 * 10
225 * 10

steep incline flys
40 * 15
40 * 15
40 * 15
40 * 15

singlearm db press
60 * 10
60 * 10
60 * 10
60 * 10

cable fly
60 * 8
60 * 8
60 * 8
60 * 8

incline fly cable

40 * 20
40 * 15
40 * 12

 

[gymjunkie09]

thanks for dropping by my log bro,how's everything goin over here? Your workouts are looking pretty impressive. They cutting you up nice?

 

[RickO'Shea]

Geejubs your a beast man. I like the single arm stuff.

My buddy Casey had a really bad knee, and when he went to sweeden to play ball, they tested his full body balance. They said that his hip flexors were overworking and a few other things. Basically he was off balance. They gave him a bunch of single leg exercises to start doing. He did them, and as he's told me, never had pain again. So he put me on it too. I'll have to get you all of them.

 

[zedhed]

Big ass numbers on your workout bro.
Yeah its amazing how once you get out of balance how painful that can be and how it messes with everything you do.
Keep up the impressive work good brother.
Best regards..

 

[Peterlumberjack]

1hr20 min cardio

 

[Peterlumberjack]

well, kickboxing

 

[Peterlumberjack]

yea junkie, Ive added a fair amount of wt and dropped several % body fat with this program so far. Will get bf% tested again this weekend.


side note: headache today and wasnt very hungry at dinner time last night


rick: yea i love how isometric movements feel. Helps with everything.

 

[zedhed]

Hey bro you might try a little bit of caffine for the headach and lack of appetite. May be just what you need to kick it in.
Lemme know plz.
Regards.

 

[Peterlumberjack]

terrible lift today.
I didnt have my preworkout carbs. A coworker didnt have a lunch today so i shared my 3 oclock meaL, and preworkout fruit. Replaced it with a protein shake... work has been very labor intensive this week.

legs
leg press
8 plates
* 25
* 25
* 25
* 25
* 25
* 25
*25
*25
* 25


zercher squat
135 * 15
135 * 15
135 * 15
135 * 15

hamstring curl
4 sets 8 - 12

forget weight, light


calves
25
25
25
25
25
25
25
25
25
25
25

 

[gymjunkie09]

Hey bro you might try a little bit of caffine for the headach and lack of appetite. May be just what you need to kick it in.
Lemme know plz.
Regards.

doesn't caffiene decrease appetite zed?

 

[Peterlumberjack]

it may, but i think it helped with my headache. Im a caffeine junkie, i usually have half a pot of coffee or more, a preworkout, and usually an afternoon energy drink..... Since, the clen i cut the coffee. Since the bad sleep i cut the rest. Added some back in (bcaa boost), love that product. Think it helped.

 

[Peterlumberjack]

shoulders
smith machine front military press
1 plate * 20
2 plates * 15
2 plates anda 25 * 12
3 plates * 8

rear delt dumbell raise, chest on incline.
25 * 20
27.5 * 15
30 * 12
35 * 10

superset
upright row, lateral raise db

95 * 20/ 27.5 * 12
145 * 10/27.5 * 10
145 * 10/27.5 * 9
145 * 9/27.5 * 8

lateral raise db, dropset
40,35,30,25,20,15 all to failure

front raise drop set
35,25,15

35,25,15

seated shrugs
3 plates on a hammer machine
20,20,15,15


40min

 

[Peterlumberjack]

So i injected last night after legs. Just noticed large bruises at both sites. Perhaps lesson learned... dont inject into a pump?

 

[moya]

if it makes you feel better, i knicked a vein in my delt yesterday morning, and when i pulled out the blood was flowing...

i do like injecting into a site that i am going to train later that day...

 

[gymjunkie09]

it may, but i think it helped with my headache. Im a caffeine junkie, i usually have half a pot of coffee or more, a preworkout, and usually an afternoon energy drink..... Since, the clen i cut the coffee. Since the bad sleep i cut the rest. Added some back in (bcaa boost), love that product. Think it helped.

there's your answer pete..............caffien withdrawals will give you headaches everytime

 

[zedhed]

terrible lift today.
I didnt have my preworkout carbs. A coworker didnt have a lunch today so i shared my 3 oclock meaL, and preworkout fruit. Replaced it with a protein shake... work has been very labor intensive this week.

legs
leg press
8 plates
* 25
* 25
* 25
* 25
* 25
* 25
*25
*25
* 25
360 Lbs and 225 reps. Not bad bro not fuckin bad at all.


zercher squat
135 * 15
135 * 15
135 * 15
135 * 15
Love this shit right here bro. How are your arm holding up? I use a pc of foam pipe insulation for padding.

hamstring curl
4 sets 8 - 12

forget weight, light


calves
25
25
25
25
25
25
25
25
25
25
25

Not too bad "little guy" LOL

 

[gymjunkie09]

how's that t-3 and clen working out for you pete? any noticeable sides?