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Atlas Hugged: On the Fat Side > Well Rounded
 

1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 1191

PUSH 2

Hip is still feeling pretty bad, but I wanted to move around a bit... it is feeling better, but we'll see how it is tomorrow.

knee ext
65 x 3 x 15

3/4 Inc BB
115 x 4 x 10

Bench
95 x 6 x 3X
20s rest

Pec Deck
35 x 3 x 15
good form/1s squeeze

OHP
85, 90 x 10
suicide grip, up

bentover lat raise
15 x 10, 15 x 3 x 15

lat machine
17.5 x 3 x 25

v-grip pushdown
90 x 3 x 12, 100 x 12

lying tri extension
10 x 12, 12.5 x 3 x 12

seated calf
65 x 3 x 10

Had about a 1.5 hour cheat meal right after, which included some chicken breast, so it wasn't too ugly. I generally don't worry about fat too much w/ the shorter cheat meals, but I do avoid things like cheese (though I did have 1 slice of thin pizza).

New Macros

Training days
Meal 1 - 45mins pre workout: 40p, 26c, 15f
Meal 2 - (POST WORKOUT) : 50p, 47c
Meal 3 : 40p, 18f
Meal 4: 30p, 20f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

Off
Meal 1 : 45p, 30f
Meal 2 : 50p, 22c, 15f
Meal 3 : 45p, 30f
Meal 4 : 45p, 21c, 15f
Meal 5 : 45p, 28f

Need to start measuring again to get used to this 45g pro and 30 f

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1 Man Island
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Join date: Jul 2012
Location:
Posts: 1191

PULL 2
Hip is feeling much better, so I did a full workout, just went a tad light on the DLs

seated leg curls
60 x 12, 70 x 2 x 12
Turns out the machine is broken on the 60 lb, causing a lot of extra resistance.

DL 145 x 5
more form work

3/4 DB SLDL
60 x 3 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 2 x 12, 130 x 12

BB curl
50 x 3 x 10

standing calves
70 x 3 x 10
wide

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1 Man Island
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Join date: Jul 2012
Location:
Posts: 1191

Took 2 days off for the first time in a while. 1 w/ some walking to get the hip in order, the other with some rolling.

Weight has been odd: 206 first day off 208 second day off. Only difference was I swapped a carb meal into my last meal of the day and had like half a glass of wine, which shouldn't make me gain 2 lbs, but whatever.

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 1191

PUSH 1

leg ext
65 x 15, 65 x 20

I did 1 squat w/ the bar and knew I'm still not up to squatting. I can feel my hip is nothing long term, but I want to avoid it becoming so

Bench
130 x 2 x 5, 130 x 12

DB Incline
50 x 3 x 10

rev. pec deck
40 x 2 x 10, 45 x 10, up

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 4

donkey calves
70 x 3 x 10
wide

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 1191

PULL 1
weight is back down to about 206.... hopefully I'll be at 205 tomorrow and can up the food.

lying curls 55 x 12, 60 x 2 x 12, 65 x 12... knocked off the 5 for the last rep to see if it would effect the squeeze at the top.. it didn't.
rdl 145 x 2 x 10, 150 x 10... feeling it in the upper back
db row 40 x 3 x 10
pulldown 120 x 3 x 12
seated hammer 15 x 4 x 10
chest row 25 x 2 x 10, 30 x 10... feeling it. really squeezed the DBs. helped a lot
bb curl 40 x 2 x 12, 45 x 12
seated calf 65 x 3 x 10, wide

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1 Man Island
Level

Join date: Jul 2012
Location:
Posts: 1191

PUSH 2

Weighed in at 209 today. I had thai last night, so I didn't quite know what was in it, but I stayed away from the gravy and limited rice to like 1/2 cup, so I don't know what's up. Either way, I'm counting that as my cheat, am not upping my intake until I get back down to 205, and am addining in some cardio again... also hoping the extra walking will help my hip.

walk
2 percent, 3 mph, 15 min

knee ext
65 x 2 x 15, 70 x 15

OHP
95 x 2 x 5, 95 x 12

Decline smith
85 x 12, 90 x 2 x 12

Pec Deck
35 x 3 x 15

I tried a squat, but my hip wasn't having it.

bentover lat raise
15 x 4 x 15

lat machine
17.5 x 3 x 25, up

walk
2 percent, 3 mph, 10 min

v-grip pushdown
90 x 2 x 12, 100 x 2 x 12

walk
2 percent, 3 mph, 10 min

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