Stallion's Fitness Journal

[Flyer]

COuld you post a demo of ES pls?

 

[I-tallionStallion]

Monday-

Incline Bench 1x15rp ---9+6+4=19 reps w/160 lbs PR Very nice!

ES for chest - 1 minute with 55 lbs hurt a lot

Lateral Raise 1x20 ---- 12+8+7=27 reps w/30 lbs PR

ES for shoulder 1 minute ---- painful

Skull Crusher 1x20rp 13+8+6=27 reps with 40lbs PR hurt the elbows a lot towards the end

ES for triceps 1 minute w/40bs ---did not make the full minute with each arm...it was too painful after the skulls

Wide Grip lat Pulldown 1x15 RP------7+5+5=17 reps w/150lbs - did not increase rep here...it may be too hard yet

ES for back 1 minute used 27.5lbs - a new PR here!

Rack Deadlift Knee level 1x6, 1x12

1x6 - 385 PR
1x12 - 295 lbs PR

Felt good, It's nice not having to pull it from the floor haha

 

[I-tallionStallion]

KERPAL - 170x8 is pretty tough. I could never do what I do now before I did DC. Thanks for the correction BTW

QUAG - You know I love to see bold red letters next to everything...strength is down

FLYER - Finding pictures is hard now that the orginial ES pictures were taken down. I'm not exactly sure how Doggcrapp feels about people doing it outside of DC...that's a question you'll have to ask at Intensemuscle.com in the Doggpound. I did find a slideshow of the same photos - http://img396.imageshack.us/slideshow/player.php?id=img396/4756/1163465404m2r.smil

All the photos I had were in a thread that is now taken down.

 

[Quagmire911]

QUAG - You know I love to see bold red letters next to everything...strength is down

Feels good to be stronger than ever, right?

 

[I-tallionStallion]

Haha you got it Quag

Leg Press 1x6 1x20
1x6 - 455 PR Tough..but not tough enough

1x20 - 300lbs PR was very sore after the 6 reps

ES for 1 minute for quads

Barbell Curl 20rp - 15+9+6 = 30 reps w/70 lbs PR

Reverse Barbell curl - 1x15 - 65 lbs - Will increase next time I think

ES for 1 minute for bis

Lying leg curl 15rp - 9+6+7= 22 reps w/90 lbs PR - Finally got the 90 here...pretty painful stuff

ES for 1 minute for hamstrings

Seated Calve Raise
1x12 (12 second positive followed by a 3 second negative) - 75 lbs PR painful

Diet and cardio has been good this week

 

[I-tallionStallion]

FRIDAY

Decline Bench 15rp - 9+6+4 19 reps w/195lbs PR - Getting pretty tough now

ES for 1 minute for chest - 55lbs - very very hard to do

Standing Military Press 20rp - 9+4+9= 22 reps w/100lbs - PR - screwed up my second set real bad...was still able to get a PR tho

ES for 1 minute for shoulders - yikes

CGBP 20rp - 11+9+6 26reps 150lbs PR

ES for 1 minute for triceps - 40lbs - YOUCH PR

Wide Grip Assited Pullups 15rp - 8+5+3=16 reps w/90 lbs PR - was way too tired by this point

ES for 1 minute for back 27.5lbs

BB Row 1x6 - 220 lbs PR -- 1x12 - 165 lbs PR The rows were easy compared to everything else but it took everything I had to get the last rep of the 1x6 set

Diet has been good but Saturday is the b-day so I'm going to eat like a fool. btw i measured myself this morning and I had a measurement of 40.7 inches - almost a whole inch in 10 days. GOOD STUFF! Later metal heads

 

[Quagmire911]

Hope it was good mate!

 

[I-tallionStallion]

Thanks Quag! Insane partying and I was wayyy too drunk.

This week so far I've felt very drained. I'm trying to start getting used to just eating 4 balanced meals a day for the modified Let's get shredded diet that EFFORT s putting me on. So far it's been very tough


Squats 1x5 - 305 lbs F - PR Cool thing it was a PR, bad thing is I couldn't finish it

Squats 1x20 - 195 lbs - I was able to get this

ES Legs 1 min

Preacher curls 20rp - 10+7+5= 22reps w/55lbs PR - very hard

Hammer Curls 1x15 - 35lbs - very hard

ES for 1 minute for bicepts - OUCH

Pullthrough 3x10 - 160 lbs - Did the same weight

ES for 1 minute for hams - very good painful long stretch

Seated calves - 1x12 3 negative, 12 postive - 77.5 lbs PR



WED

Bench Press 15rp - 13+7+6= 20 reps w/185lbs lost a bunch of reps here

ES for chest...55 lbs - very painful

Seated Db Press 20rp - 12+8+5= 24 reps w/55bs PR - felt very winded

ES for shoulders...yikes

Reverse Grip Bench Press 20rp - 12+8+4= 24 reps w/140lbs - just was too tired for more reps

ES for triceps w/40lbs ---brutal...couldn't do the full minute on left hand

Hammer Wide Pulldowns 15rp - 9+5+3= 17 reps w/150lbs - Lost a rep here

ES for back 1 minute - didn't do. Forgot

Deadlift 1x6 - 350 lbs - had a lot of trouble lifting this for some reason
1x12 - 270lbs - Just took it easy here..just too hard today


I will be posting the mock up of my diet on sunday along with the possible new workout that i'm looking at. Not the best two workouts but I blame that on my low carb amounts do to preparing myself for the new diet

 

[I-tallionStallion]

Soooo I didn't post Friday because...I was so drained that I didn't hit really any PRs since trying my new diet. So I have a new diet that I'm going on and it's a more true version of the 'Get Shredded' Diet. Which has been modded by EFFORT to fit my body size.

Here is the macro Breakdown for my 4 meals a day

170g protein 680cals
50carbs 200cals
155g fat 1395 cals

total cals= 2275

so

42.5g pro
12.5g carb
38g fat

per meal = 570 calories about

Only solid foods, and the carbs are almost 100 percent from veggies. Each meal has to be exactly those macros just like Dave Tate did.

-I'll be measuring and getting my scale weight every 2 weeks starting Friday
-I will be using BCAA and CEE creatine
-Morning cardio will be weighted backpacking up giant hills I can find 30 min
-Evening cardio will be a brisk walk around my home for 30 min
-I will take progress pictures to see the before and after
-This will last anywhere from 8-12 weeks and after I'm done shedding the fat, I plan to get bigger
-New workout - Powerbuilding, a combination of PL and BB - You will see what I mean as I go through it but PRs will not be a priority in the gym
-Every two weeks I get a cheat day
-No shakes of any kind
-I will mostly be eating red meat, chicken, cooked eggs, turkey, and all sorts of veggies plus fish oil when I need it

Monday

Deadlift 5x5 - Ramped up

1x5 275
1x5 285
1x5 295
1x5 305
1x5 310

2x5 Ramped down

1x5 295
1x5 285

Burnout set (Go all out til I stop)

1x6 275

I was extremely tired after this workout and my hands are so sore from the bar as I forgot my chalk. I was feeling a bit low on energy but I am fairly happy with my results.

Thats it for now. Later guys

 

[Being_the_Don]

Soooo I didn't post Friday because...I was so drained that I didn't hit really any PRs since trying my new diet. So I have a new diet that I'm going on and it's a more true version of the 'Get Shredded' Diet. Which has been modded by EFFORT to fit my body size.

Here is the macro Breakdown for my 4 meals a day

170g protein 680cals
50carbs 200cals
155g fat 1395 cals

total cals= 2275

so

42.5g pro
12.5g carb
38g fat

per meal = 570 calories about

Only solid foods, and the carbs are almost 100 percent from veggies. Each meal has to be exactly those macros just like Dave Tate did.

-I'll be measuring and getting my scale weight every 2 weeks starting Friday
-I will be using BCAA and CEE creatine
-Morning cardio will be weighted backpacking up giant hills I can find 30 min
-Evening cardio will be a brisk walk around my home for 30 min
-I will take progress pictures to see the before and after
-This will last anywhere from 8-12 weeks and after I'm done shedding the fat, I plan to get bigger
-New workout - Powerbuilding, a combination of PL and BB - You will see what I mean as I go through it but PRs will not be a priority in the gym
-Every two weeks I get a cheat day
-No shakes of any kind
-I will mostly be eating red meat, chicken, cooked eggs, turkey, and all sorts of veggies plus fish oil when I need it

Monday

Deadlift 5x5 - Ramped up

1x5 275
1x5 285
1x5 295
1x5 305
1x5 310

2x5 Ramped down

1x5 295
1x5 285

Burnout set (Go all out til I stop)

1x6 275

I was extremely tired after this workout and my hands are so sore from the bar as I forgot my chalk. I was feeling a bit low on energy but I am fairly happy with my results.

Thats it for now. Later guys

So that's 2275 cals per day?

 

[I-tallionStallion]

Yeah, that's right. A measly 2275 a day

 

[ProDJ26]

looks alot like what I've been doing....

 

[I-tallionStallion]

Wednesday (last week)

Bench Press

5x5
110
125
135
150
170

2x5
135
125

Burnout set
26 reps of 110

lat Pull down
4x10

120 lbs


Friday

Squat

5x5

115
140
175
210
245

2x5

210
175

Burnout set
8 reps 140


Monday

Incline Bench

2x5

185 (I felt strong but this was just a little too much)
170 (A little too easy)

Dumbbell Rows
4x10

45lbs

 

[I-tallionStallion]

Friday

Deadlift

2x5 - 355 lbs
1x20 - 205 lbs PR - Was pretty damn hard on this low carb diet. I wasn't feeling so good in the gym, I got a pretty bad headache, but I have never done 20 reps so that's good.

Diet has been pretty much perfect. I missed a meal yesterday but I've been pretty much been doing the following


Meal 1: 5 eggs scrambled with salt and pepper, 5 slices of bacon + a big block of spinach
Meal 2: 7 ounces chicken with spices, sweet peas and peapods and 6 fish oil
Meal 3: 7 ounces chicken with spices, sweet peas and peapods and 6 fish oil
Meal 2: 7 ounces Ground turkey with spices, sweet peas and peapods and 3 fish oil pills

15-20 grams creatine (CEE) on workout days and on off days 10 grams
30-40 grams of BCAA's a day

This by far the hardest diet I've ever been on. I'm used to shoving down 5-6000 calories for the past year. I don't know what to do with myself all day haha.

 

[I-tallionStallion]

FRI

Decline bench

5x3 170 lbs
1x20 115 lbs

Calve raises DC style 12 reps

 

[I-tallionStallion]

Feeling weak today. I was somewhat sick over the weekend

MONDAY

Squats
2x5 - 225 lbs
1x20 - 165 lbs

 

[I-tallionStallion]

WED

Chest

4x8 Flat Dumbbell Press - 65 lbs --- Too easy though...I should have upped the weight

4x8 Lat Raise - 20 lbs --- I should have done 25lbs

4x10 Barbell Rows --165lbs --- This was very hard on the last set but I got them all


Diet has been excellent
Morning cardio has been so-so this week, not as good as last week but my legs have been killing me since Tuesday so I'm really happy I got out there today with the weighted backpack

After 2 1/2 weeks I can see some noticeable changes for sure. Pants are getting looser, I'm getting complements on my physique, strength has dropped a bit due to the low amount of carbs but somedays feel stronger than others.

I'll be sure to have a measurement and weight for you guys at the end of this week. I've been doing almost perfect. One day at a time y'know?

 

[Quagmire911]

Keep it up man, your dedication is admirable.

 

[JohnnyIrish]

Ditto what Quagmire said!

Also, hows the progress going?
Is your bf loss moving along as fast as you want?

 

[I-tallionStallion]

Thanks Johnny and Quag! I almost opened a box of cheez-its but I remembered your post Quag and I put the box away. That was one of the worst cravings I've had in awhile.

BF is going good. Afterall, it's been two weeks and a couple days but overall I am happy at the progression. I'm taking photos and measuring to make sure there is progress