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Undoing the Laziness - A Log of My Attempt to Get Back in Shape


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#26 BigZack

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Posted 22 February 2013 - 01:30 PM

As long as you locked out that 275 rep and didn't just drop it, I'd count it. For me when I do a max lift I only dis-count it if I fail or don't get full rom. Good back workout though. Congrats on the new job and possible new/old training partner.

#27 iceman99uc

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Posted 22 February 2013 - 02:25 PM

As long as you locked out that 275 rep and didn't just drop it, I'd count it. For me when I do a max lift I only dis-count it if I fail or don't get full rom.



I got the lockout, just felt I cheated it up so I didn't count it.

Good back workout though. Congrats on the new job and possible new/old training partner.


Thanks on both counts man! And I'm def looking forward to getting my partner back. Having a spotter means I can just up the intensity some more!

#28 iceman99uc

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Posted 22 February 2013 - 02:30 PM

Today was chest and tris day and I managed to get it in despite the freezing rain we had overnight that iced over the roads here. Gave me some extra time since the step-daughter was on a 2 hr delay!

BB Incline - 95x12,145x8,165x7 (x2),170x7 w ds 120x7
BB Flat - 195x6 (x3)
DB Incline - 80x6 (x3)
DB Flat - 80x6 (x3)

HS Seated Dip - 140x12 (x2), 160x8 (x2) (this was mixed in with DB Flat, I split my rest period with it so it wasn't really a superset)
V-Bar Pressdown - 170x8 (x3)
Rope Pulldown - 70x8 (x3) (Last 2 tri excercises were done w 30 secs or less of rest, thought I was running out of time)

Pec Dec Fly - 75x30 w/ ds 50x30

Decided I didn't have time for 7's at the end so I hit a high rep drop set on chest to pump it. It felt so good to finish the workout. Went home with a nice smile despite the crappy weather. Till next time amigos!

#29 iceman99uc

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Posted 24 February 2013 - 01:03 PM

Today was leg day. Hit it hard and felt good and strong today.

Squats - 235x7, 255x6, 275x6, 285x6, 315x4 (raw pr for me)
Hacks - 2 plates x 10 (x3)
Stiff legged deads - 155x8, 165x8, 175x8
Leg press - 450x6, 360x8 (x2)
Leg extension - 210x10, 210x11, 210x12
Seated calf raise - 55x8 (x3) (single leg)
Lying leg curl - 105x10 (x3)
Standing calf raise - 120x12 (x3)

Man I felt good on squats today so I went for the 315. I used to do all my squats w a belt and sometimes w knee wraps after I hurt myself doing squats being leaned too far over. So hitting 315 w great form today felt really good esp w no back twinge at all. My legs felt blitzed by the time I did leg press so I downed the weight a little after set one to concentrate on form. Might be throwing in some changes soon tho since I assessed my bf last night and am seriously disappointed w myself.

#30 BigZack

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Posted 24 February 2013 - 02:04 PM

awesome leg day. good job with the PR

#31 iceman99uc

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Posted 26 February 2013 - 08:24 AM

So yesterday was shoulders and biceps. Decent workout and had a great pump at the end.

Superset 1
HS seated press facing seat - 70x10, 80x10, 85x10
Hammer Curls - 30x10 (x3)

Superset 2
EZ Bar Upright Row - 60x10 (x3)
EZ Bar Curl - 40x7 (x3)

Front Shoulder Raise - 15x10 (x3)

Superset 3
High Cable Curl - 20x12, 30x10 (x2)
Lateral Raise - 15x7 (x3)

EZ Bar Curl - bar x 30, bar x 25 (minimal rest in between for pump effect)
Machine Shoulder Press - 50x31,12,7 (done rest/pause for pump)

Today was a 20 min HIIT cardio session. Trying to work on getting more cardio in to drop a few extra lbs. Been feeling very good since switching up to leangains diet. Haven't really been weighing myself at all lately to check on weight, put def feel pants/shirts fitting looser for sure. Will check in again after workout Thurs since tomorrow is likely to just be cardio day again.

#32 iceman99uc

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Posted 28 February 2013 - 11:57 AM

So there was no cardio yesterday, except for what little I did moving boxes up some stairs in the plant at work lol. Oh well, hit back this morning before work.

Lat pulldowns - 145x8 (x3)
DB Rows - 85x8 (x3)
Deads - 185x6 (x3)
Chest Supported T-bar - 60x10, 70x10, 75x8 w/ Bicep Curl - 15x12 (superset1)
Shrugs - 75x10, 80x10 (x2) w/ EZ Bar Curl - 20 +bar x 12 (superset2)
Rear Delt Machine - 90x10 (x3)

Def didn't feel as strong on deads today. Think it's because my leg day was brutal earlier this wk plus I did a half day on the plant for working the line this week as part of my training. This made my legs not feel as stable today and made me a little stiffer. Still feel like I have def accomplished a lot in my last month. New job give me an opportunity to fit some cardio in at my lunch time too so I might take advantage of that to squeeze in 15-30 min a day a few days a week. Chest tomorrow, tho I'm not sure what I'll be able to get in as I have to be in to work at 7 and gym only opens at 5...we'll see I suppose.

#33 iceman99uc

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Posted 01 March 2013 - 07:37 AM

So tired this morning...already at work this am. Here a half day then off to class for my Master's degree till 9 tonight. Yuck...

But gym this morning was chest and tris. Hit it hard and felt good.

Incline BB - 165x6,165x7 (x2) DS 115x7
Flat BB - 195x7 (x3) DS 145x7
Incline DB - 60x8 (x3)
Flat DB - 60x10 (x3)

HS Seated Dip - 160x15, 180x10, 180x10, 190x10 DS 140x10
Pressdown - 130x12, 150x9 (x2)
Cable Crossover - 40x20,20,10 (rest/pause)
Overhead Extension - 35x12 (x3) (2 hand, 30 sec rest)

Incline DB until crossovers was done w only 1 min rest between sets. I tried to add some drop sets this morning since I wasn't quite feeling it at the start. Thought it would help up my intensity so I could make sure I got a good workout in. Till next time brahs.

#34 BigZack

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Posted 01 March 2013 - 12:20 PM

Solid workouts man. I remember how shitty it was too work all day then class all night....do not miss those days! Good job still working in the workouts with so much other stuff going on

#35 iceman99uc

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Posted 04 March 2013 - 08:35 AM

Man this weekend was short with my class thrown in on Fri/Sat...not looking forward to the same next weekend. However, did get a good leg workout in yesterday.

Squats - 255x5 (x2), 265x5 (x2), 275x5
Hacks - 2 plates x 8 (x3)
Stiff legged deads - 155x10 (x3)
Leg Press - 4 plates x 8 (x3)
Leg Extension - 195 x 12 (x3)
Lunges - 85x12 (x2) 85x4 (stopped cuz it felt like I had pulled inside of right hammy)
Seated Calf Raise - 90x15 (x3)
Standing Calf Raise - 150x10 (x3)
Lying Leg Curl - 80x12 (x3)

Thought for sure after the lunges I had done something to the hammy. It was a burning, stinging pain but was able to do leg curls just fine after and I'm not feeling anything today. Guess it just means I need to do more lunges lol. All in all, it was a great workout. Back is def a little stiff yesterday/today from it. Will need to do some stretching again today/tomorrow and I should be good to go.

#36 iceman99uc

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Posted 04 March 2013 - 08:47 AM

Now for today's workout. Arms...

Superset 1
Hammer Curl - 30x9 (x3)
HS Press Reverse - 80x10, 85x10, 90x10
Superset 2
EZ Bar Curl - 50x10 (x3)
Arnold Press - 45x8 (x3)
Superset 3
Preacher Curl - Bar +40 x 10 (x3)
Lateral Raise - 15x8 (x3)
Superset 4
High Cable Curl - 30x10 (x3)
Plate Raise - 25x10 (x3)

V Bar Pressdown - 170x15 (x3) (1 min Rest)
Superset 5
Rear Pec Dec - 90x8 (x3)
Tricep Extension Machine - 50x10 (x3)

Machine Shoulder Press - 50x25,10,7,8 (rest/pause, 10 sec rest between)
HS Bicep Curl - 10x25,16,9 (rest/pause)

Left with a good pump this morning. It was a great way to start the morning and the week. Think I'm gonna throw some cardio in on my lunches the next couple a days to work at getting some more of this fat burnt off. Everyone keep up the good work, I'm out.

#37 BigZack

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Posted 04 March 2013 - 10:32 AM

Good job man. Nothin like starting the week off with a good gym session. Keep it up

#38 iceman99uc

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Posted 04 March 2013 - 11:23 AM

Good job man. Nothin like starting the week off with a good gym session. Keep it up


Ain't that the truth! Makes waking up well before dawn at least slightly worthwhile. Lol.

#39 iceman99uc

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Posted 04 March 2013 - 03:54 PM

So I've def thrown in on the cardio for tomorrow and going to go Wed. Might even throw in Thurs/Fri after seeing how I feel. Just figuring if I start throwing in 20-30 min cardio every day will help me shed some of this bf. Once I get to a happier number, then I might get set up for a cycle. Might have to update some measurements this weekend and post for all to see. Pics may come some day when I'm not as embarrassed at my rounded figure lol.

#40 iceman99uc

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Posted 05 March 2013 - 04:13 PM

Quick update for today...

15 min stairmaster
15 min elliptical

Then it was back to work. Glad to have thrown the cardio in and feel like this should be beneficial in the long run. I've never been big on cardio since my soccer playing days on high school. Now that I don't feel forced, I don't do it lol. So now I'm forcing myself.

On a bad note, I'm pretty sure I'm going to have to dial back the heavy squats/deads for a while. Back has been very stiff the last two and half days since legs. Gonna try to alternate lighter weight/high volume with heavy/low volume and see if I can balance that until my core strength has improved. Any ideas of good stretches for lower back would be greatly appreciated.

#41 JustSumguy

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Posted 06 March 2013 - 01:23 PM

Just checking in man glad to see your still at it, me personally after my whole weight loss am just eating maint for now and probably gonna bulk in a month or so, hope to see you on the other side brother just keep at it I noticed you did a 20min Hiit I personally swear HiiT is where I ended up shedding the most fat(started at one session then added 2 later on)

Otherwise just keep at it man You will get there all it takes is dedication.

Pce Brother & Keep Lifting

#42 iceman99uc

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Posted 06 March 2013 - 03:42 PM

So 25 min on the elliptical today went well. Still trying to determine how I'm going to pursue a split going forward. May start working out at lunch instead of morning so I can work out with a dude at my new job. Have to see if things align with what I want before I commit. If I do that, I'll start committing to cardio in the am's a few days per wk and start mixing in more HIIT. I need to do more of it and more of the evil stair master. At least until the weather starts to get warmer and I can start taking my pooch out for walks in the morning...

#43 iceman99uc

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Posted 07 March 2013 - 08:54 AM

Back and Bis workout this morning. Felt pretty good this morning energy wise, lower back was still stiff this am, but feels better now after workout.

HS Upper Row (weight per side) - 90x8 (x2), 95x8
DB Row - 85x9 (x3)
Reverse Grip Pulldown - 145x8 (x3)
Chest Supported T-bar - 70x8 (x3)

Superset1
EZ Bar Curl - 60x10 (x3)
Bent -Over Laterals - 25x10 (x3)

Superset2
Hammer Curl - 25x9 (x3)
DB Shrugs - 85x10 (x3)

Straight Arm Pulldown - 60x10 (x3)

Going back for some cardio on lunch again today, may throw in another set for Bis there and maybe some BB Shrugs. Will post update at that point.

Edit: Adding some thoughts...so I definitely feel I've been making some solid progress. Looking back I can see that my weight are slowly increasing over time. I def have still been concentrating on quality form so I know that I'm getting stronger again. My clothes are def starting to fit better again and hopefully my progress will continue smoothly. yeah, i know, it's a pipe dream...there will be bumps in the road, but that's why I post honestly. It helps when you know there's support, even if it's a bunch of random screen names you've never met before lol. Hopefully I'll be posting an official weight/stats update this Sunday prior to my leg workout.

Edited by iceman99uc, 07 March 2013 - 08:59 AM.
Update thoughts on progress


#44 iceman99uc

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Posted 07 March 2013 - 02:05 PM

Part 2 today....
Superset1
EZ Bar Reverse Curl - 40x12, 50x10 (x2)
BB Shrugs - 185x10 (x3)
Triset1
Plate Shrugs - 10 reps with 10 sec hold at top (x3)
DB Preacher Curl - 25x8 (x3)
Wrist Curl - 25x10 (x3)

Followed this up with a little ab work and 15 minutes of cardio. Overall, a good day in the gym. Unfortunately, my sinus are stuffed up atm....hoping this doesn't turn into a full blown cold...

#45 chez

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Posted 07 March 2013 - 02:43 PM

Your on a roll brother! Looks like the laziness is over! Good work. Im sure you are starting to feel good about yourself

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#46 iceman99uc

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Posted 07 March 2013 - 04:35 PM

Your on a roll brother! Looks like the laziness is over! Good work. Im sure you are starting to feel good about yourself


Def feeling much better again. Think I'm gonna set a short term goal here soon to set as a marker for starting a PH cycle for recomp now that I'm dialed in. Just want to assess how much I think it will help from a higher bf % or if I should set a particular weight. I'm of the mindset right now that I think it will be ok whenever, just want to make myself achieve one more goal to earn it.

And thanks for the support!

#47 iceman99uc

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Posted 08 March 2013 - 09:32 AM

Today was chest and triceps...started rough during warm-up but turned out to be a great workout!

Incline BB Press - 165x7, 175x7, 185x7
Flat BB Press - 225x5, 225x6 (x2)
Superset1
Incline DB Press - 75x10, 75x7 (x2)
HS Seated Dips - 180x11, 180x10 (x2)
Superset2
Machine Press - 125x8 (x3)
Tri Extension machine - 70x10, 75x10, 80x10

V-bar Pressdown - 170x11 (x3)
Pec Dec - 50x50

I also through in some abs in between my set of pressdowns. Unfortunately I will not be able to do cardio at lunch today due to having class again today. Thank god it's only two weekends and tomorrow is it for the class. I def have some sinus crap going on, but I'm fighting through this.

Still deciding on a goal...likely will set something this weekend after I settle in with my new numbers.

#48 gridiron

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Posted 08 March 2013 - 12:57 PM

in for your progress bro. the best way to stay motivated (in my opinion) is to post pictures in your log, no matter how horrible you feel your physique is. gracian1601 (aka gheycybrah) called me out to post pictures back when i was 250lbs or so and i knew i was in the spotlight and under the microscope. posting pictures will help you to stay motivated to your task when you feel like cheating on your diet or slacking off on cardio.
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#49 SPLocal

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Posted 10 March 2013 - 07:39 PM

The numbers just keep moving up!
What are you considering for your recomp cycle?

If you do choose to stay natural, I see excellent feedback for PES Anabeta Elite/Erase Pro and Alphamine being used for recomp purposes; though it's certainly more expensive than gear.

I'm actually considering an 8-week ABE run myself if I don't extend the D-Pol run.
(Or perhaps, I can just do both? But a man only has so much money)

#50 iceman99uc

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Posted 10 March 2013 - 07:55 PM

Alright so I'm gonna post these pics. They embarrass the hell out of me but its gonna keep me honest and will hopefully give me something to look back on and say damn I've come a long way. Attached File  20130310_104430.jpg   93.23KB   23 downloads

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