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Health & Fitness
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Old 09-04-2012, 02:38 PM   #1
sweetbro858
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Sweetbro gets to 215

Spring Break 2013 bros ! jk, I'd like some input along the way though.

Current stats: 6'2" 226lbs.

Workout

Monday: Bench, Incline DB, Weighted Dips, Skull Crushers.

Wednesday: Deadlifts, Weighted Chin/Pull-ups, Pendlay rows, Straight Bar Curls.

Friday: Squats, Military Press, Lunges, Leg Curls.

I've been experimenting with RPT, I haven't lifted heavy in over year so I'm figuring out where I'm at. I never really tried to rep more weight than 225 on bench, but yesterday I got 275.. barely. Dumbbells I'm getting close to the 100's again.

I've seen much better gains in the past month only lifting 3x a week. Low volume but high intensity, pouring sweat, sometimes I'll be out of the gym in less than 45min. I don't run, but I go mountain biking and surfing a few times a week.

Diet



Cheating

Weekends have been tough, but if I know I'm going to a BBQ or going out for drinks then I'll try to switch around my workout days since I'll be eating more calories/carbs.
I've been going on a lots of dates recently during the week so avoiding alchy has been kinda tough.
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Old 09-04-2012, 03:11 PM   #2
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eat more fat on workout days. I think your fat intake is very low.
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Old 09-04-2012, 04:18 PM   #3
sweetbro858
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It's really hard to stay under that, I'm probably eating around 50-60gs.
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Old 09-04-2012, 04:55 PM   #4
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Lower the carbs a bit and get more fat
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Old 09-04-2012, 05:20 PM   #5
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11lbs? Run for a month.
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Old 09-05-2012, 05:09 PM   #6
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11lbs? Run for a month.
Yeah but I'm going diet over exercise this time. Already down close to 15 pounds without any cardio. I'll implement it soon though
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Old 09-05-2012, 05:17 PM   #7
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Today I went up with 205 on deadlifts, taking it slow, learning correct form and all that. Chin ups are still harder than pull ups for me, since I've always done pull ups in the past... but rep count is going up, the pump is there in the bi's too.

Went light with the Pendlay rows, light weight, proper form, pinching it. Went up to just 115 but I'll be going heavier in the next few weeks.

95 pound curls on the olympic bar. It's funny how it's more challenging than the small flat 95 pound bars. Why is that? Does anyone know? Is it a mental thing, or a balance/stabilization thing?

Fasted training w/ bcaa's

PWO meal

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Old 09-05-2012, 06:16 PM   #8
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Today I went up with 205 on deadlifts, taking it slow, learning correct form and all that. Chin ups are still harder than pull ups for me, since I've always done pull ups in the past... but rep count is going up, the pump is there in the bi's too.

Went light with the Pendlay rows, light weight, proper form, pinching it. Went up to just 115 but I'll be going heavier in the next few weeks.

95 pound curls on the olympic bar. It's funny how it's more challenging than the small flat 95 pound bars. Why is that? Does anyone know? Is it a mental thing, or a balance/stabilization thing?

Fasted training w/ bcaa's

PWO meal

not bad man. Keep at it. You're doing it right focusing on the form.
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Old 09-05-2012, 06:45 PM   #9
sweetbro858
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not bad man. Keep at it. You're doing it right focusing on the form.
thanks. the pendlay rows are especially something you need to do correctly or else you'll be doing working shoulders and arms instead.
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Old 09-09-2012, 08:54 PM   #10
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Big milestone for me



For the past 5 weeks I've been doing fasted training, and my strength has gone up.

All my lifts have gone up. Today on flat bench I got 225x8, I've never be able to do that much without a spotter. On the 8th rep I was totally convinced I was getting pinned

The bench routine was 135x5, 225x8, 275x4 (2 forced), and 185x10. Incline dumbbell: 90x8, 75x8, 60x8. Then weighted dips 3x30lbs. Skullcrushers: 95x6, 75x8, 60x8

With losing 15 pounds I'm surprised I've been getting stronger, pretty sure it's because I'm working out less, eating the right macros, and today it's been 5 weeks since I've had soda or any kind of energy drink. So maybe it's not fully the leangains/paleo diet, but maybe I'm finally operating at a healthy level.
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Old 09-19-2012, 06:36 PM   #11
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Been locked up 4 days straight cramming for a licensing exam.. had delivery, candy, and energy drinks First time in 7 weeks!

Chest the other day, tried to safely max out without really knowing how.

Flat BB
135x4
205x4
225x4
275x1 --Heaviest I ever attempted. Got one by myself and forced out 2 more reps
220x5
175x5

Incline DB:
95x5
90x5
75x6
60x6

Finished up with some cable crossovers, weighted dips, skull crushers.
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Old 10-04-2012, 10:33 AM   #12
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Hows the weight loss coming? should be getting close!
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Old 10-14-2012, 11:05 AM   #13
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Sh1t man...

I pulled/strained a part of my upper pectoral 8 days ago. I have no idea how it happened, heavy night of drinking and I woke up on my side, I think I slept on my shoulder all night in a very uncomfortable way, but was too wasted to be woken up from it.

So yeah, haven't been to the gym since, and it's feeling better every day. I'm gonna let it rest for another 2-3 days. I stopped dieting too.. i'm fkn up at a high rate of speed

I've never had any muscle strains before, ever. It was upper middle pec, below clavicle. Hurts when I lift air straight up, out, across chest, outwards...

So much for being in excellent shape for halloween
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Old 10-15-2012, 12:01 AM   #14
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And we need pics for reference....
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Old 10-16-2012, 06:29 PM   #15
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And we need pics for reference....
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Old 10-16-2012, 09:58 PM   #16
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...And we have Sir sweetbro858!
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Old 10-16-2012, 10:49 PM   #17
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keep it up mayne!
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Old 10-18-2012, 09:04 AM   #18
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damn man.... chest is still jacked. Tomorrow will be two weeks.
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Old 03-17-2013, 02:01 PM   #19
sweetbro858
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First time weighing in under 220 in over 2 years... 218 this morning.

Today's workout, (after two rest days of eating at a 30% deficit. Yesterday I fasted for 18 hours and eat one big meal)

Flat Barbell
135x5
165x4
225x3 +1 forced
255x3
285 - PINNED lol

Pull-ups
Bodyweight, 3x6

Incline DB
90x4
80x5
65x8

Dips
20lbs x5
30lbs x2
BW x6

Laying tricep extensions
85x5
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Old 03-17-2013, 05:42 PM   #20
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Yeah yeahhhhhhh! <Ice Cube ad lib>
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