Improving Everything!

[stone]

09DEC13
Deload week

Hip thrust
Bw 3x20

Tried to improv some leg extensions using a band but it really didn’t work.
Band leg ext
1x15
In place Lunge
2x10

Calf Raise
32kg KB 3x25

Sled drag
4 plates 3x160’

[stone]

No gym update today...










because I fucking nailed an interview I had today!

Its an entry level position but there is tons of room for advancement and more importantly its something to just get the bills paid for now. Have another interview sometime tomorrow with the site manager and assuming that goes as well as it did with the sexy recruiter girl today I'll be starting probably next week.

[stone]

Kicked ass at my second interview this morning with the site manager. He was a vet so super easy to relate with andddddd just got a call back from HR and got offered the job. Go in tomorrow for a background check and more then likely will start training next week! Not anything crazy pay wise but enough to get the bills paid and work down my debt I've brought up the past few months. Progress!

11DEC13
BW 237.2
BF 27.6%

Between every set I did a sled pull for 160’ with 2 plates on it. Don’t like the body weight/fat going up how it has so needa get the diet locked down a bit more accurately. Did end up with two cheat days instead of one over the weekend so that certainly doesn't help. The extra sled work should help with that a bit to though.

DB incline
45’s 3x15

Green Band Pushdowns
4x15

DB front raise (pause at top)
15’s 3x15

DB Side raise (pause at top)
15’s 3x15

Another guy was doing farmers so offered him some tips and worked in with him a bit even though it wasn’t planned
Farmers handles
145x50’
165x50’
185x50’

[stone]

12DEC13
BW 362.2
BF 26.3%

45degree hyper extension
Bw 3x15

DB Row
75 3x15

Chin Up
Bw x5, x3, x3 30sec rest

Shrugs
53lb KB x35, x21

Band Face Pull
3x20

Axle bar curl
X22

[stone]

Updates!

13DEC13
Last of the deload week finally!!!
BW 237.6
BF 24.7%

Yoke
155 50’x2
245 50’x2
335 50’x1,1,1,1,1,1

Stones
185x5
205x5




16DEC13
Had my scale on the wrong settings and didn’t realize it till after so no weight or %

Speed Squat
45x10
95x8
135x5
185x3
245 10x2 (30sec rest)

BB Hip Thrust
225 3x10

Lunge
40lb db 3x10/leg

Calf raise (circle farmers handles)
95lb/hand x25, 14



17DEC13 @ the GF’s no workout
BW 239.4
BF 25.3%

18DEC13 @ the GF’s no workout
BW 235.2
BF 26.6%

19DEC13 (feelin a cold coming on and my stomach is in knots. Still doin work though)
BW 236.2
BF 27.3%

Log C/P
C&P
80x5, x4
130x3
150x1
Press only
160x5

Floor Press
45x10
135x5
185 3x8

Green Band Tri Pushdown (2 sec pause @ extension)
Hammer grip 2x10
Out grip 2x10

Lateral raise
25 3x12





Takeaways
I need to knock the cheat days down to a cheat meal. I’m simpily taking in way to many damn calories and it shouldn’t take me until the middle of the weak to be back down to my body weight from the weak before. So for now I’m gonna work on controlling that and keeping it to just a single meal which will limit how many calories I can take in.

[thelocal]

Hey brotha take everything i say with a grain of salt but here is a few things that may help you on cutting

Cheat days itself is not the issuie.Dirty food can do the body good in moderation both for mental help and some body health

But

How about setting a goal?Like Ex.Every 12 days of clean eating treat yourself to one cheat day,or something like that.It may give you more of an edge and then when you get that cheat day youll enjoy it more,it will be like a foodgasm lol

I read a interview with the rock eats clean for 14 days then the next day he cheats,and on his cheat day he goes crazy.eats everything in sight

Im not sure what your eating regime is,but and i prolly said this already.Cycleing carbs works crazy well for shedding weight while keeping muscle

ephedrine and or a ECA stack can help make cutting easier and also control those food cravings