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  #51  
Old 09-16-2016, 04:33 PM
cockswole_gentlemen cockswole_gentlemen Is Off Line
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I admit, I had to search deload week. Looks like I got part of it right, by reducing the weight and avoiding failure training. But, maybe I added too much volume.

On the diet, I found I do better hunger wise the more strict I am. When I add things like Atkins bars in, I feel like I get cravings. I'm pretty near doing Vince girondas diet right now. Guess when your options are meat or eggs, you know how hungry you are.
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  #52  
Old 09-16-2016, 10:43 PM
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AI didn't write anything down tonight. I'm just pumping and not overdoing anything.

Side dumbbell raises
Couple sets with 10's
Couple sets with 15's

Cable raises
20lbs/4 sets

Shoulder press behind head
95/15+12+8+6

Alt dumbbell curls
30/15
25/12
20/12
15/18

Will update macros later.
2,047 14 117 238

Last edited by cockswole_gentlemen; 09-17-2016 at 02:05 AM.
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  #53  
Old 09-19-2016, 02:26 AM
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Legs
Warmed up with 3 sets leg extensions.then
4 sets pyramid

Couple sets of bodyweight squats


Deadlifts
135/2 sets of ten.
Would usually do with back but with my hip/leg warmed up, thought I'd try it here. My bad leg began to shake toward the end of the second set, but I completed ten.

Bench squats
I only used 95 lbs but I did 3 sets of ten and my hip/leg seemed ok with that.

Triceps rope pushdown
4 sets. Decreased 10 pounds every set.

Gonna be light on calories. I've always felt pukey after a leg day and apparently that hasn't changed even with such light weight. Don't think I'll be able to eat any more tonight.

1,111...15...51...144
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  #54  
Old 09-19-2016, 01:38 PM
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Doing legs always makes people nauseous (or worse). Good job!
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  #55  
Old 09-20-2016, 03:23 AM
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Pec deck
Couple warm-ups then
150/12
165/10
180/8
195/6
150/9

Decline dumbbell press
40's/12
45's/10
50's/8
40's/9

Preacher curls
65/12
70/10
75/8
65/9

Macros
2,004...4...122...217
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  #56  
Old 09-22-2016, 03:38 AM
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Tuesday was an off day.
Macros
1,915...26...106...199

Tonight
Couple warm-ups of each exercise then
Decline dumbbell pullovers superset/w
Reverse grip lat pulldowns

I wrote the damn workout down as I went and left the sheet at the gym. I used the same weight each time for each exercise. I think k it was 40's for the pullovers and 105 for the pulldowns.

Really felt like I was actually using my lats during the decline pullovers. I struggle with this and think this exercise might help. I used less weight than normal on the pulldowns and utilized versa gripps for the first time, in an attempt to get the lats to do the work.

I did 4 sets of each exercise.

I finished with
Triceps dumbbell behind head
65/12
60/9
55/8

I can tell my weight has been as low as its been in a long time. If I do a morning cardio session I'll weigh. Actually put on some xl shirts vs xxl this week.

Macros
1,906...26...97...221
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  #57  
Old 09-22-2016, 09:14 AM
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Good work brother. I have never been a fan of the pull-over for lats. Like you, it seems like my lats are not doing the work or they are only doing work for about 3-4 inches of the movement.
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  #58  
Old 09-22-2016, 09:21 AM
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Great work! dropping that shirt size must have felt awesome!
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  #59  
Old 09-23-2016, 02:52 AM
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I worked out in a neighboring city tonight so I was busy getting acclimated, and didn't write.

Dumbbell side raises
5 sets, nothing over 20's

Cable raises with 10lbs
2 sets til burned

Smith behind head press
Used 45's/11+8+5

Preacher bench machine
45/18+11+8
Drop set to 35 for 8 more

I didn't get up and weigh myself today. My engine runs pretty good after I work out and I've been getting to sleep late. I'm needing that extra hour in the morning.

Weighed 276 tonight.
Went through my log...the last time I took a PM weight it was 8/26 and I weighed 291.6. so I'm down 15 in about a months time. I'll take it.

Macros
2,057...31...133...187

Last edited by cockswole_gentlemen; 09-23-2016 at 02:59 AM.
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  #60  
Old 09-23-2016, 07:58 AM
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1/2 lb per day they say is perfect

good job
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