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The1s Log16476

the1 private msg quote post Address this user
@firemansi/ @bucky - my goal is to stay in between the 220-235lb and lean out from here with the use of "supps" and diet.. I can maintain a lean physique here with the right macros / cardiovascular and training methods.. I will post more indepth everything starting now.
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Bucky private msg quote post Address this user
@the1 hell yea man, time to do work. as of tomorrow I'll be 16 weeks into my dieting phase, down 32lb so far haha. keep it up though man!

and go check my log
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FiremanSi private msg quote post Address this user
@the1 Sounds good dude. Sounds like the fire is back and ready to burn. Just gotta put in the work now. Good job.
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the1 private msg quote post Address this user
Aug 3/15- Back, Traps

Wide grip pull downs 3X 15
Under hand grip barbell rows 4X 12
Wide grip hammer pull ups 4X 15,12,12,10
Seated cable row 4X 10-12
One arm hammer machine row 4X 12-15

Smith shrugs 4X 10
Dumbbell shrugs 4X 10
super set with Banded face pulls

====
Aug 4/15- Chest, Shoulders

* hurt my right pec last week on incline db presses

Seated barbell shoulder press 4 sets x 10-12
Seated dumbbell press 4 sets x 10-12
One arm hammer chest press 4 sets x 10-12
Cable flys (close hammer press) 4 sets x 12-15

Side dumbbell lateral raise 3 sets x 10-12
Front cable lateral raise 3 sets x 10-12
Up right barbell row 3 sets x 10-12

====
Aug 5/15- Legs


Barbell SLDL 5 sets X 6-10
Seated ham curls 5 sets X 12-15
High stance leg press 6 sets X 12-20
One leg leg press 4 sets X 10-15
Walking Lunges 4 sets X 100 feet
Side banded leg kicks 4 sets
Lying leg curls 4 sets x 8-10

First leg day in a while, knee felt great.. every day I am going to make sure I am progressing towards healthier legs to get better gains in these bad boys !!
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the1 private msg quote post Address this user
Aug 6/15- Cardio / Calves

I work every Thursday at 5am, I don't have clients until 8am usually.. the gym is self-sufficient and I can do a lot on my work shifts..

Today I did 15 mins treadmill, 15 mins elliptical sprints and then 6X 15 reps on leg press calf presses..

10 mins in hot tub / 5 min in sauna stretching

.. pretty awesome watching the sun come up while sitting in a hot tub at work and getting paid lol.

every Thursday this will be my routine, 30 min worth of cardio, calves or abs, stretching and hot tub / steam room..

creating healthy habits to adapt to and progress with, and this is one of them.. going to nail some arms later today and can't wait..
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the1 private msg quote post Address this user
in another week, i'll have my mornings to my self again.. which I really need to be honest.. my day is long and hectic and roughly 8-10 hours a day.. between 10-8pm.

after august, I will have 6/7 mornings to myself until atleast 12pm and I am going to take advantage of it with meal prepping and big breakfasts and training..

making some good $$$ right now so going to keep the ball rollin this summer..

p.s- also getting a half sleeve tattoo done on Tuesday.. stoked.
Post 181 IP   flag post
the1 private msg quote post Address this user
and I don't want to hear how you get up at 4am @bucky.. because I love / want my 8-9 hours sleep and I function as a human much better then short changing myself to get up at 5am for cardio lol..
Post 182 IP   flag post
the1 private msg quote post Address this user
just a quick update, worked out all last weekend.. trained some legs on Monday which was an awesome workout but got half sleeve tattoo done and taking some time off this week

diet is still not up to par, personal training is going great and making great $$$.. kels and I both need to step up our diet game though and put our hard working genetics to use.. just a matter of time really, not stressing about it simply because I don't have anything to prove and I am just trying to enjoy life a litte.. going to get a grocery order tn and prep some food while shes at work

ground turkey and salmon and try to get some kind of consistency in dieting again soon.
Post 183 IP   flag post
the1 private msg quote post Address this user
morning weight is holding at 231-232LBs..

bought a BBQ on the weekend so I will be cooking sooooo much meat on it lol.. chicken breasts, thighs, salmon, turkey, pork tenderloins, chops, burgers and steaks for the next 3-4 months..

this week is the week where I will start turning my diet around, my work shifts will be 12-8 or 1-9pm for the next while.. so i'll get 8-9 hours of sleep a night and then have the mornings for breakfast / errands .. i'll train 1.5 hours every work shift and include cardio 2X a week just to keep it in

watching calories more and eating until im satisfied and not force feeding.


--

I trained some arms today.. I am going to start writing down every work out here and weights aswell.

thanks for every one who follows along..



Mon.
Aug 17/15- Arms


V-Grip push-downs
150lb/4X 15-20

Barbell curl
50lb/15
70lb/15
90lb/12
100lb/2X 10

Seated overhead DB tricep ext
70lb/15
100lb/3X 15

Dumbbell curls
45lb/10
55lb/10
65lb/8

Dips
BW/3X 12,11,11

Rope press-downs
100lb/4X 15

Chin ups
BW/3X 12,12,12

One arm cable curls
50lb/3X 12-15

1 hour work out.. will do some shoulder rehab later today and then Full leg day tomorrow.
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the1 private msg quote post Address this user
Aug 18/15- Legs

Seated adductor machine
100lb/4X 15 w/ 30 sec rest

Seated leg curl
100lb/15
130lb/2X 12
130lb/ 8,8,8 rest pause 15 sec between

Stiff leg DB deadlifts
45lb/12
55lb/12
60lb/3X 12
* I can go to 100-130lb each arm, but I don't feel them like I do with lighter weight.. I am training myself to train slower and more controlled with everything.

Kettlebell Split Squats (back foot on bench)
+25lb/3X 12-15 on each leg

One leg leg press
45lb aside/ 8 sets X 12-20 on each leg

Walking Lunges 2 sets X 100 feet

Lying leg curls
100lb/10
130lb/3X 10

* Calves later tonight.
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ErickFromOmaha private msg quote post Address this user
when you say you are going slower do you mean like focusing on the negative movement when lifting?
Post 186 IP   flag post
the1 private msg quote post Address this user
yes @Erick , more or less.


Aug 19/15- Back, Traps


Was an off day but decided to train anyways, love the pump baby.


Stiff arm rope push downs 5 sets X 15 reps

Wide grip pull ups 3 sets X 12,10,10

Under hand grip pull downs 5 sets X 12

T-Bar rows 5 sets X 12-15

Rack chins / Horizontal rows 4 sets X 10-12

Rope cable face pulls 4 sets X 12
super set with Banded face pulls 4 sets X 12

Shrugs 5 sets X 10-12
Post 187 IP   flag post
ErickFromOmaha private msg quote post Address this user
Happy bday bro!
Post 188 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
Happy Birthday bud! Hope you have some Cake and some "Bake". Enjoy!
Post 189 IP   flag post
the1 private msg quote post Address this user
@Erick
@wannabe

thanks guys ! it's actually 2 days away (aug 22) but it's the 20th on here I guess lol..

I'm going to the city and going to a sweet gym , out for a big supper and movie and hotel for the night Saturday ! looking forward to it
Post 190 IP   flag post
zacharyc private msg quote post Address this user
@the1 What movie ?
Post 191 IP   flag post
the1 private msg quote post Address this user
I think either the NWA one / Straight outta Compton or Southpaw if it's still in
Post 192 IP   flag post
ErickFromOmaha private msg quote post Address this user
Go see Straight outta Compton. You get +5 hood cred.
Post 193 IP   flag post
the1 private msg quote post Address this user
that's definitely the one I want to see, my local Cineplex didn't get it for some reason.. same with southpaw lol, 2 biggest movies of the summer and my home town doesn't get them lol
Post 194 IP   flag post
ErickFromOmaha private msg quote post Address this user
Over here they had police at the showing of Compton lol
Post 195 IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
It's funny how all the Straight Outta Compton guys came up and got popular when I was a kid. I remember all the rap vs. metal fights and stuff.
Post 196 IP   flag post
ErickFromOmaha private msg quote post Address this user
There's slot of people I see now like younger generations starting to listen to nwa again. I'm like damn I used to listen to that when I was young and my a 90s baby
Post 197 IP   flag post
FiremanSi private msg quote post Address this user
@the1 Happy birthday brother.

Also going cinema this weekend but keeping NWA film for the lads and going to southpaw with the misses. Apprently tissues are needed absolute cryfest.. Damn.
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the1 private msg quote post Address this user
thanks brothas !! especially @Erick, he's a brother in the white flesh for sure.


Aug 20/15- A.M- Chest, Delts P.M- Arms

#1-

Cable chest flies 60lb/ 5 sets x 15

Incline barbell press
95lb/12
145lb/12
195llb/3 X 12
* first time doing these in over a year and really liked them.. will be using them as a primary exercise for chest / delts now.

Machine chest press partials
100lb/20
150lb/4 sets x 20 reps + pauses / stretching

Dumbbell flies
25lb/3X 15 with pauses

One arm DB over head db presses
45lb/10,10
35lb/12,12

Side db lateral raises
20lb/12
25lb/12
30lb/12
35lb/12
45lb/8 to dropset

Cable up right rows (wide)
100lb/4x 12-15 with pauses




. .. Arms were superset to failure Bi/Tri.
Post 199 IP   flag post
ErickFromOmaha private msg quote post Address this user
Just seeing this. Thanks my brotha. It's a honor
Post 200 IP   flag post
the1 private msg quote post Address this user
Hey guys, to be honest I don't have the passion to keep posting a log here right now.. I'll update it every other day / week but

follow my instagram @gunsguthro if you want to follow my progress/ updates..

ill be here regularly posting on the forum , just don't want to commit to a log .
Post 201 IP   flag post
FiremanSi private msg quote post Address this user
@the1 Samsies.
Post 202 IP   flag post
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