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


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#51 iceman99uc

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Posted 10 March 2013 - 07:57 PM

Wow it just kinda throws the pics any which way...lol

But anyway, official numbers for today:
Weight - 273
Bf- 31.1%
Musc - 179 lbs
Visceral - 13

Seems like progress on all fronts but its only the first steps along the path

#52 iceman99uc

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Posted 10 March 2013 - 08:14 PM

Alright, so here's the workout update for today...it was leg day.

Squats - 205x8, 215x8, 225x8, 235x8
Hacks - 70 per side x 8 (x3) went narrow, toes in to focus on outer
Stiff legged deads - 135x8 (x3)
Leg Press - 3 plates per side X 10 (x3)
Leg Extension - 210x12 (x3)
Seated Calf - 115x12 (x3)
Standing Calf - 165x10 (x3)
Lying Leg Curl - 110x10 (x3)
Standing Calf - 60x20,15 (r/p) Did this to get a nice pump in my calves

All sets today except squats were done on 1 minute rest cycles. Def was a great way to get some good work into the muscles and get volume in while saving my back a little. Concentrated on perfect form today and did a little stretching too and back is feeling way better. Plus weather here was high 60's and sunny!! It was a damn fine day today.

#53 iceman99uc

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Posted 10 March 2013 - 08:18 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)


I've purchased enough to run a trenavar/hdrol/stano stack for 6 wks plus have supports and PCT on hand for it already. However, I'm still weighing whether I wouldn't be better off picking up something like Alphamine and going for that for a little bit before I do a PH recomp. My biggest concern at the moment is my gym membership officially runs out at the end of May, and I'm not sure I want to stay there or if I just want to pony up and by a Smith/power cage for my house, which is what I would love to do if I had the money and space. The last thing I want to do is be 4-5 wks into a cycle and have no gym to workout at lol.

#54 SPLocal

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Posted 10 March 2013 - 08:22 PM

Props on posting the pictures, you now have a visual starting point to correlate with your workout logs, it goes a long way towards tracking progress. Where there is a will, there is a way--it's only a matter of time.

My Dad (sn "jolmeda" here on the boards, but he only really posts in my log) has been on a steady weight loss regiment since he was confronted with being in a pre-diabetic state at ~310lbs or so, he's now down to ~285 and every time I see him he seems to have shrunk a big more! I train with him when I can, but otherwise he takes the initiative to hit the iron with my beanpole brother (who is trying to gain weight) and they're both seeing results.

Regarding the cycle, I do think something like Alphamine or perhaps Genomyx "Decimate" would be a wise choice to test your sensitivity to macronutrient/diet changes prior to cycling. The gym issue is, of course, a more pressing matter and you don't need to be stressed during your cycle.
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#55 iceman99uc

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Posted 10 March 2013 - 08:34 PM

I might do some more thinking on Alphamine. I know that I'm curious what I'm going to do macronutrient wise if I was on cycle. I tend to keep my carbs fairly low most days just as a byproduct. I usually shoot for around 260-300g protein and let the rest fall. Usually ends up about 150g carbs and 60-70g fat. Obviously if I went on a cycle, I would like to up my carbs a bit, but I'm def a endomorph bodytype and would be afraid to get out of balance and ruin the goal of my cycle. I appreciate the input for sure, it has def given me something to consider.

I'm pretty sure when it comes to the gym, I'll end up staying where I'm at (LA Fitness) just because the locations I use are 5 min from work and 5 min from home literally so it allows me to lift and do cardio each day right now, which is very helpful at getting in my gym time while juggling work and family.

#56 gridiron

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Posted 10 March 2013 - 08:46 PM

alphamine is good stuff. alpha t2 (made by PES as well) stacked with EC is legit also
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

#57 iceman99uc

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Posted 11 March 2013 - 07:32 AM

Arms workout today. Feel awesome afterwards.

Standing OHP - 95x8, 115x8 9x2)
Superset1
EZ Bar Curl - 70x8 (x3)
DB Upright Row - 30x8 (x3)
Superset2
Arnold Press - 40x8 (x3)
Incline DB Curl - 25x8 (x3)
Triset1
HS Dips - 200x12, 220x10, 230x10
Lateral Raise - 15x8 (x3) single arm
Hammer Curl - 30x8 (x3)
Triset2
Rope Pulldown - 90x10, 100x10, 110x10
Front Raise - 15x8 (x3)
Preacher Curl - EZ Bar +40 X 8 (x3)

Tricep Extension Machine - 80x10 (x3)
Machine Shoulder Press - 50x30,13,7 (r/p)

Overall I felt like it was another good workout and I'm feeling better and better about my workouts. Just gotta keep getting in my cardio and working on the nutrition to make sure everything keeps coming together.

Edit: Tossed in 20 min HIIT training at lunch today plus some mid level warmup and cooldown time.

Edited by iceman99uc, 11 March 2013 - 02:49 PM.


#58 iceman99uc

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Posted 13 March 2013 - 08:53 AM

So decided in the last few days for sure that a PH cycle is being postponed. I didn't feel comfortable with doing it now and much of the feedback I've received has confirmed that. So instead, I bought some Alpha T2 and some Alphamine and might see about stacking those to go with my increased amount of cardio lately.

I feel like these will help me reach my goals so much better with my renewed effort to cardio and diet. IF has been treating me real well and now I might start tweaking my macros to see about maybe filtering in a few more carbs at some point to see what kind of effect it has on me prior to starting a recomp cycle. Thanks to everyone for their input.

#59 gridiron

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Posted 13 March 2013 - 10:14 AM

both products are solid. alpha t2+EC=BOMB. hope you picked up raspberry lemonade flavored alphamine. the fruit punch, while delicious, will stain your shaker cups like theres no tomorrow.
"The body has to be punished with hormones from every angle :cool:"- mcgeier

"The strong do what they can and the weak suffer what they must" - Thucydides

#60 iceman99uc

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Posted 13 March 2013 - 10:31 AM

both products are solid. alpha t2+EC=BOMB. hope you picked up raspberry lemonade flavored alphamine. the fruit punch, while delicious, will stain your shaker cups like theres no tomorrow.


Damn...stained shakers I guess it will be. Guess I can just devote one shaker to alphamine lol.

#61 iceman99uc

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Posted 14 March 2013 - 08:14 AM

So as I patiently wait for my alphamine...ok not so patiently lol...I continue on my previous path. So it was back day today...unfortunately, I woke up 20 min late cuz I'm an idiot and forgot to set the alarm. That led to a speed workout with only 1 min rest between sets. Still got a fairly good one in, and may throw in a few finishing sets too on cardio time at lunch.

Wide Grip Pulldowns - 145x7,135x8 (x2)
DB Rows - 80x10 (x3)
Chest Supported T-bar - 100x5, 90x6, 90x5 (x3)
A1)HS Pulldown - 90x6 (x3)
A2)EZ Bar Curl - 50x12 (x3)
B1)D-Handle Pulldown - 100x12, 115x10 (x2)
B2)Machine Curl - 65x8 (x3)
Superset B was done with rest only to walk from machine to machine, about 10-15 secs

All in all, a decent workout anyway. Will post any additions after lunch session.

#62 iceman99uc

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Posted 14 March 2013 - 01:04 PM

So lunch time session was cardio and a few extra Bi exercises with shrugs

15 min on stairmaster
Preacher Curl EZ Bar - 50x15 (x3)
Hammer Curl - 25x6, 20x8, 15x10 (30 sec rest)
DB Shrugs - 75x10, 65x12 (x2) (30 sec)

Got a pretty Bi bump going from this. That's it till tomorrow's Chest/Tri day.

#63 Domenic

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Posted 14 March 2013 - 01:38 PM

In for the ride. Like the lunch session. Keep that fire, that motivation.

#64 iceman99uc

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Posted 14 March 2013 - 02:04 PM

In for the ride. Like the lunch session. Keep that fire, that motivation.


Glad to have you man.

The lunch session is a nice pairing with me. Helps me because I hate long cardio sessions, plus it helps extend my IF a little longer. I think it's bearing good results so far. I'll know again the next time I check out the scale and take some measurements.

#65 punjabimunde

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Posted 14 March 2013 - 05:07 PM

I'm in bro!!! Lets kill this fat together lol

#66 iceman99uc

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Posted 14 March 2013 - 07:18 PM

I'm in bro!!! Lets kill this fat together lol


Glad to have you bro! And let's kill some fat!

#67 punjabimunde

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Posted 14 March 2013 - 07:19 PM

Glad to have you bro! And let's kill some fat!


That's what we talking about :)

#68 BigZack

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Posted 14 March 2013 - 07:43 PM

workouts all looking good man. I think you made a good decision postponing your cycle idea. Everything else looks good and good to see youre still at it hard. Good work brother

#69 iceman99uc

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Posted 15 March 2013 - 07:12 AM

workouts all looking good man. I think you made a good decision postponing your cycle idea. Everything else looks good and good to see youre still at it hard. Good work brother


Thanks man. I'm glad I postponed too. I just kept thinking that if I did it now, it would compromise my ability to make the best of it all. If I'm gonna do a cycle, I wanna make sure I can put on some muscle and enjoy the final product. Instead of just using it to "save" muscle and kill fat, only to know I still had work to go. Plus it's my damn carrot now...I know it's out there and I want it lol.

Def looking forward to the Alphamine/Alpha T2. Thinking I can stack it with some A-HD I have to make kind of a natty stack for now to help crush some fat.

#70 iceman99uc

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Posted 15 March 2013 - 08:07 AM

Workout summary for today, chest/tris:

Incline BB - 175x7 (x3)
Flat BB - 205x6, 215x6 (x2)
Incline DB - 75x9 (x3)
A1)Flat DB - 80x6 (x3)
A2)HS Dips - 230x6, 230x5+1, 210x8
V-Bar Pressdown - 170x10, 180x10, 190x10
Cable Cross - 40x22,11,7 (r/p)
Machine Tri Extension - 40x10 (x2), 45x10 (single arm)

Felt pretty good this morning and feel like for sure my weights show it. However, I'm pretty sure I tweaked my lower back being an idiot while I was picking up the DB's for flat press. It sure is stiff and painful right now. Hope I can stretch it out later. Have to tour a daycare place today for my 4 month old at lunch, but hopefully can still get some cardio in on the way back to work. Till next update...

#71 BigZack

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Posted 15 March 2013 - 01:01 PM

Workout summary for today, chest/tris:

Incline BB - 175x7 (x3)
Flat BB - 205x6, 215x6 (x2)
Incline DB - 75x9 (x3)
A1)Flat DB - 80x6 (x3)
A2)HS Dips - 230x6, 230x5+1, 210x8
V-Bar Pressdown - 170x10, 180x10, 190x10
Cable Cross - 40x22,11,7 (r/p)
Machine Tri Extension - 40x10 (x2), 45x10 (single arm)

Felt pretty good this morning and feel like for sure my weights show it. However, I'm pretty sure I tweaked my lower back being an idiot while I was picking up the DB's for flat press. It sure is stiff and painful right now. Hope I can stretch it out later. Have to tour a daycare place today for my 4 month old at lunch, but hopefully can still get some cardio in on the way back to work. Till next update...


If you strained your back you might want to postpone the cardio. Let it rest a day or so and it should be good. I can't tell you how many times I've strained my back just unracking a db, picking one off the ground, or any other mundane task. Backs are bitches. At least mine is.

#72 Domenic

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Posted 15 March 2013 - 01:10 PM

If you strained your back you might want to postpone the cardio. Let it rest a day or so and it should be good. I can't tell you how many times I've strained my back just unracking a db, picking one off the ground, or any other mundane task. Backs are bitches. At least mine is.


Just Tuesday, I tweaked my back picking up a dumbell from the floor. And I'm only 23! Wtf. Admittedly, I did skip cardio the next day... better to be safe, Iceman.

#73 iceman99uc

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Posted 15 March 2013 - 01:26 PM

Just Tuesday, I tweaked my back picking up a dumbell from the floor. And I'm only 23! Wtf. Admittedly, I did skip cardio the next day... better to be safe, Iceman.


If you strained your back you might want to postpone the cardio. Let it rest a day or so and it should be good. I can't tell you how many times I've strained my back just unracking a db, picking one off the ground, or any other mundane task. Backs are bitches. At least mine is.


Yup. Went to visit childcare place and by that point back was on fire. Making it uncomfortable to sit even. So I made a detour to the Wal-Mart for some advil and some topical menthol (expensive, but the numbing effect at work is quite nice right now).

Skipped the cardio for sure today and will likely take it easy this weekend, maybe even skipping/postponing my leg workout Sunday. Makes me angry right now lol. And I knew as soon as I did it...as I laid back on the bench w the 80s I went damn I think I got my back...

Thanks for the advice guys! seems we all think alike...whether that's good or bad, I don't know lol

#74 iceman99uc

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Posted 18 March 2013 - 07:49 AM

Ok...so for yesterday's update first. Back is feeling better. Much less pain, just a mild uncomfortable feeling. Hit legs yesterday and concentrated on perfect form, higher reps, and slower pace to keep stress off back.

Squats - 185x8, 205x8, 225x8 DS 185x6,135x6
Stiff Legged Deads - 115x8 (x3)
Hacks - 70x8 (x3)
Extensions - 210x12, 225x10 (x3)
Lying Curls - 110x10,125x8 (x2), 110x10
Horizontal Calf - 130x15, 140x15, 150x20, 160x15

Overall, not a bad workout for how sore my back had been. And I left with no real pain in the back and a def burn in my legs.

#75 iceman99uc

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Posted 18 March 2013 - 07:55 AM

Today's workout. Shoulders/Bis/Tris...

HS Press Reverse - 85x8, 90x8, 95x8
Upright Row - 70x10 (x3)
Arnold Press - 40x8
EZ bar Curl - 70x7 (x3)
A1) Preacher Curl - Bar+40x11 (x3)
A2) Lateral Raise - 15x7 (x3)
B1) Hammer Curl - 20x10 (x3)
B2) Front Raise - 15x (x3)
C1) HS Seated Dip - 230x8, 230x10, 240x10
C2) Bent Over Raise - 20x10 (x3)
C3) Incline Curl - 20x8 (x3)
V-Bar Pressdown - 200x10 (x3) (30 sec rest)

Damn did this morning feel good. Felt like I was crushing everything, but even with that the pump felt a little lacking this morning. Probably because I spaced a little more than usual. Def felt like the muscles were full when I got home though. Probably will hit a couple of tri exercises at lunch today since I didn't get in everything I wanted to this morning and then some cardio.




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