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Today’s workout:BACK
DEADS
140 x 10
230 x 8
300 x 5
WORKING SETS:
410 x 3 (PR!) (off rack)
410 x 1 (PR!) (off floor)
Used my hooks and belt for the last couple sets. I didn’t want to try a third set from the rack as I didn’t want to re-hurt my lower back
Will try for 3rd set next time
DB ROW
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10 (PR Reps!)
Wanted to do this in 3 more weeks, decided to just go ahead and get it out of the way 
WIDE-GRIP PULLDOWNS
170 x 8
170 x 8
130 x 8 (slower and strict)
Will stay the same next time
WIDE STANCE SQUATS
140 x 8
230 x 8
230 x 8
GOOD MORNINGS
70 x 10
100 x 10
100 x 10
CARDIO
115 push-ups followed by .6mi walk with the doggies
WORKOUT THOUGHTS
>> Great workout today

Whew!! Nice work on the PR deadlift. That is awesome. Especially after doing it for a set of 3 from the rack. Did you just decide that ya know what, I can do this from the floor! Then do it? Haha. Cool stuff. I like the workout by the way. Pretty simple set up but it looks very effective.

Solid workout as usual Pritch..Do you ever go a day without a PR?..Good to see you over here..

nice workout!! that is solid!! do you ushually do legs with back??
 
how much rest do you do between sets??
 
Are you competing in a sport or have you??

 
Yeah, I pretty much decided to try it from the floor. I’m following Mike O’Hearn’s Power-Bodybuilding program from bb.com. I really like it so far, but it definitely needs something to follow it after the 12 weeks. I might do the Spartan program …

 
Thanks Lonnie! I try not to, it’s bad for my image :p

 
Hey llulko! Thanks for popping in (and to you jesterno2, btw!). I don’t usually do legs with back, I only did it that time because I skipped legs previously in the week due to a lower back pain. 
I usually take 1-3 minutes on a set, depending on how I feel. 
Right now I’m not competing in anything, but there is a 100k challenge on BB.com that I am going to enter today =D

[/b]
I decided that since just about all the “resolutioners” were doing chest that I may as well do arms first thing in the week as a “pre-exaust” for the rest of the week. We’ll see how it plays out. I do have to say though, that after a week off of Gluta-tren and using straight Glutamine, I can really - really feel the difference. When I got home and did a most-muscular in the mirror, I seriously didn’t recognize myself I was so swollen.[/b]


BB CURL[/b]
50 x 15
50 x 15
50 x 12
90 x 8
90 x 7
80 x 8 [/i][/b]
Focused on keeping my elbows at my side and on the movement itself; it feels so much better![/i][/b] [/i][/b]
Will stay at 80 for all sets next time[/i][/b] [/b]
SEATED DB INCLINE CURLS[/b]
25 x 10 [/b]
30 x 12 (PR!)[/b] [/b]
35 x 10 (PR!)[/b][/i][/b]
In my most muscular when I got home I couldn’t help but notice a little peak forming. I think this is because of these and rev. ez bar curls[/i][/b][/i][/b]
This felt good; will stay at 35lbs next time[/i][/b][/b]
REVERSE GRIP EZ BAR PREACHER CURL[/b]
40 x 10
50 x 9
50 x 8[/i][/b]
Will do 50lbs for all three sets next time[/i][/b][/b]
SMITH CGBP[/b]
90 x 20
200 x 10
210 x 8 (PR Reps!)[/b]
210 x 7 (PR Reps!)[/b]
210 x 8 (PR Reps!)[/b][/b]
LYING DB EXTENSION[/b]
30 x 12
30 x 12
30 x 9
30 x 9[/i][/b]
Will stay at 30lbs; felt good.[/i][/b]
REVERSE EZ-BAR TRICEP CABLE PUSHDOWN[/b] (Single Pulley)90 x 890 x 890 x 890 x 8This felt good and I’ll stay here next time[/i][/b]

Haha great idea.. there are a lot of new resolutioners doing chest Monday.. why is Monday usually a chest day for guys??
well i take that back.. every day is chest day for most guys in my gym lol.
 
That’s a good idea to change things up.. maybe do legs tomorrow so you are fully recovered from the big upper body lifts
 
OMG!! 100K? that’s insane.. what is your goal to reach for that contest?

 
Arm day is usally every-day for guys in my gym :p
I was going to do Legs tomorrow :D
My goal is mostly fat loss. I really want to lean right down as I have never gotten down to a low BF %, so doing that and somehow maintaining muscle is what I hope to accomplish. 
Here is the log if you want to follow:
http://forum.bodybuilding.com/showthread.php?t=141235781
I’ll still be posting my workouts here though …

 
Great goal… If you are training hard and building muscle it would be nice to actually see the definition.
At least you understand the concept and dieting and avoiding muscle loss.. Most people don’t understand this concept and end up losing there hard earned muscle.. are you taking bcaa, practicing meal timing (pre and post workout), creatine ect??
 
Are you doing more cardio and if so which one… steady state, hiit, fasted cardio??
These all aid in fat loss and prevent muscle loss

 
I use ConCret pre-workout (creatine HCL), Gluta-Tren intra-workout (glutamine and other BCAAs) and have a hearty protein shake after I workout. 
As for cardio I’m going to do 3 miles 3x a week and it will be more steady state but I’m going to try and gradually work it to HIIT. I might run 1 mile after my workout and 2 in the afternoon.
Usually I workout fasted but this morning I’m forcing some oatmeal down and some Greek yogurt (20g Protein, 30-36g carbs) 

WIDE STANCE SQUATS
140 x 5
230 x 5
WORKING SETS
370 x 3
370 x 3
370 x 2
320 x 3
320 x 3

Not bad after 2 weeks off of doing legs :)
Was happy with today’s weight, though I’ll do 370 x 2 next week for all 5 sets

NARROW HACK-SQUAT
90 x 10
140 x 10
160 x 10
160 x 10
160 x 10
Felt just right for the 10 rep range, though I think I can do 160 for all sets next time :)

LEG EXTENSIONS
120 x 8
120 x 8
120 x 8
Might go up to 130 next time

ABS (as giant set)
Cable Oblique Crunch: 120 x 15ps, 15ps, 15ps
Weighted Leg Raise on Bench: +5lbs each ankle x 15, 15, 15
G’Mornings: 100 x 10; 120 x 10, 10

Supplements
Promera CON-CRET: 3 Pills (pre-workout)
Promera GLUTA-TREN: 1 3/4 scoops ORANGE (intra-workout)
Multi XS
Infinite Labs Phenyl Core: 1 Capsule PreWO

i love how simple nut effective your workout is!! keep up the great works,.
 
i would love to see your meal plan..
 
do you have weekly cheats, carb cycle, keto, meal timeing ect??

 
I have had too many cheats! :p
Usually I like to have a pizza and wings meal, unfortunately with leftovers that tends to last for a day rather than a meal. Right now I’m just trying to focus on eating more proper over the next few weeks. I’ve heard and seen a little bit about keto but don’t know too much about it. 
As for meal times I’m trying to eat every 1.5hrs earlier in the day because of my office hours, then 2.5 to 3 hrs in the afternoon / evening. I’ll be cutting carbs (oatmeal and sweet potato) as the day goes on and switching to salad and veggie soup (stew veggies, spinach, beans, green peppers, onions)

Workout: CHEST
INCLINE BB PRESS (Smith)
90 x 20, 15
180 x 5
230 x 3
230 x 3
230 x 3
230 x 3
230 x 3 (PR Reps!)
Feelin’ stronger. These went up much easier than last time and I did the 5th set with only slight difficulty
**Hands Wider than Shoulder Width, elbows under the bar, butt on the bench)
DB BENCH
90 x 8
90 x 8
90 x 8 
90 x 8 (PR Reps!) 
90 x 8 (PR Reps!)
I’ve done more weight before and have done 8 reps for 90, but I don’t think I’ve done this many sets, thus the last two sets are PRs. The total volume is not a PR though, so take what you will from this 
Will stay the same and shoot for 10 reps each
INCLINE DB FLY
40 x 10
40 x 10
40 x 10 
Focused on the movement, feels good  
 
CARDIO
1.1 miles on the treadmill, 12mins 

Supplements
Promera CON-CRET: 2 Pills (pre-workout)
Promera GLUTA-TREN: 1.5 scoops Mixed Berry (intra-workout)
Multi XS
Infinite Labs Phenyl Core: 1 Capsule Post workout with Shake (40g Protein)

WORKOUT THOUGHTS
>> Good workout today. My chest is definitely getting more definition and stronger … LOVIN’ IT.

 
 
Looks like you have a great set up… yeah cheat meals are hard… THATS WHY YOU should never bring left over’s home… OF COURSE you will consume them… who else will??
 
My weakness is wine and cheese… opening up a bottle at home is hard because of course i have to finish it lol who else will?? I can’t just throw it always lol… that’s why i like going out for a drink or two or three lol its a better idea…
 

Keto is great for fat loss but i would not recommend it… just keep doing what you are doing… you are smart to eat more in the morning and cut carbs at night.
 
I could never do keto!! I love my oatmeal wayyyy to much.
 
Keep up the good work and keep us posted on your progress
 

  

By the sounds of it, KETO wouldn’t be good for me. I hear ya on the wine! I like a good, semi dry red wine and cheese. I think the added ritz crackers do me in though :p. I usualy don’t have much though, probaby only a couple glasses every few months.
Wil keep you updated on the progress! Hope your doing well in your fitness goals!

trader joes has an amazing flax, raison, seeds cracker.. its smaller and on the healthier side and it taste soooooooooooo amazing.. its always a hit at the parties.. do you live by a trader joes??
 
i like rich wines like malbac, merlot, cianti, and cabs

 
I’ll keep those wines noted :)
I don’t believe I have a trader joe’s nearby, but I have heard of the place. Sounds like a great place to be around …

Workout: SHOULDERS

SEATED SMITH SHOULDER PRESS
70 x 15, 10
STRETCH 
WORKING SETS:
120 x 8
140 x 8
140 x 8
140 x 8 
Will stay here next time
 
WIDE-GRIP UPRIGHT ROWS
120 x 8
120 x 8
120 x 8 
Will stay here next time
 
CABLE DB LATERALS
30 x 12 
30 x 12
30 x 12
30 x 12 (PR Reps!) 
This felt good and I will stay here for next time
 
CABLE BENT-OVER DB REAR DELTS /SS/ CABLE OBLIQUE CRUNCH
30 / 120 x 10/15ea
30 / 120 x 10 / 12ea
30 x 10
30 / 120 x 10 / 12ea 
Went up 5 lbs and really felt the difference!
 
CORE
Bench Leg Raise: 5lb ankle weights x 20, 20, 20
G’Mornings: 120 x 10; 140 x 10, 10 (PR!)
CARDIO
.6mile treadmill
Workout Thoughts
— Had to go quick today, have a wedding to do at 5pm! Great couple, both widowed but found each other after being high school classmates (him QB, her, girl-next-door)

Good looking workouts Pritch..So!! Too many cheats huh?? That makes me feel a little better about my own diet…LOL..

[/quote]
 
trader joes is the BEST!! the food is actually cheaper because they dont have a middle man and thier products are GREAT!!
 
the want to you buy thier food and dont mind you returning it back if you dont like it.. they encourage that!!
 
they really stand by thier word.. you should see if there is one in your area..

 [/quote]
 
trader joes is the BEST!! the food is actually cheaper because they dont have a middle man and thier products are GREAT!!
 
the want to you buy thier food and dont mind you returning it back if you dont like it.. they encourage that!!
 
they really stand by thier word.. you should see if there is one in your area..[/QUOTE]
That’s always nice. There was a pizza place like that called Papa Murphey’s down south. You bought the pizza at the store but cooked it at home. Because of no middle men, stoves, or ovens they could buy better products / healthier food. It was awesome!

Workout: BACK
DEADS
140 x 10, 10, 10
230 x 8, 8, 8
300 x 6, 6, 6
230 x 8, 8, 8
140 x 10 
No belt, hooks, or straps. Felt good to work on the grip
Will be going heavy and higher weight next time. Working sets will hopefully be 420 x 2 for 5 sets
 
DB ROW
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Reps were done a bit fast, as in 10 reps took 10 seconds
 
WIDE-GRIP PULLDOWNS
130 x 8 (slower and strict)
130 x 8 (slower and strict)
130 x 8 (slower and strict)
Will stay the same next time
 
CARDIO
10 mins HIIT (kicked my butt! Was cramped up and everything. Feels great now, though )
125 push-ups, varying widths

WORKOUT THOUGHTS
>> Great workout today; lower back felt tight because of the G’Mornings yesterday. I could really feel a pump on the muscles along the side of my lower spine. It was weird, good, and satisfying to feel all at the same time 
TODAY’S MEALSToday I plan to fast for either 12 or 24 hours. I had a post-workout protein shake (about 60g protein) and an apple, but aside from water, coffee, and tea I plan to not eat anything. I’ve heard good things about intermittent fasting so I want to give it a go

wowo fasting??? i coudld never do it.. i give you lots of props if you can handle it.. i dont think i would ever do it.. i just feel like if you eat super clean and do everything right the weight will come off.. thats brutal!

  
 
Yes, that is very true. I just thought I’d give it a try, being that it’s like a new routine - just for diet.
———
Feeling good today after yesterday’s “fast”. I ended up cheating around 10pm with the last of my black raspberry ice-cream (about 2cups) and a sliver of my wife’s b-day cake. Then I had 24 almonds, a bottle of pepsi, popcorn, and a couple slices of organic bread with real PB. To make up for it I’m going until 1pm today (a 24 hour “fast”)I weighed myself this morning and was at 195, where at the beginning of the week I was at 200. I’ll weigh myself tomorrow morning after some meals today and see where I’m at. As for the weights it is a rest day, but I’m hoping to get some cardio in tonight at home along with some push-ups.

oh boy.. that was a decent cheat lol.. just remeber fasting is nto for everyone so if you are having a hard time with it find something that works for you that you can stick with and WONT make you binge on cheats..
 
keep us posted how your second fast goes

Naturally I get to the gym and the ONE guy that is normally there has 3 major things being used, one of which happened to be the smith machine. I wanted to use that for heavy incline presses today (wanted to go for 240 x 2 for 5 sets). I wouldn’t mind if he did that one exercise and then left, but he does heavy giant sets and so takes up three spots for a half an hour. Rather than wait, I decided to go ahead and do shoulders. I’ll do chest on shoulder day
SEATED SHOULDER PRESS
50 x 15
100 x 8
100 x 8
STRETCH
WORKING SETS:
140 x 5 (WOH, big difference)
120 x 8
120 x 8
120 x 8
It took until my third working set to get the seat angle positioned properly, I think I could have done the 140 for all sets if I had it in the right position. Most of the reps I did to where the bar touched the top of my chest and back down
Will stay here next time
WIDE-GRIP UPRIGHT ROWS
120 x 8
120 x 8
120 x 8
Will stay here next time
DB LATERALS
30 x 12 
30 x 12
30 x 12
30 x 12
This felt good and I will stay here for next time
STANDING BNP
50 x 8
70 x 8
90 x 8
90 x 8
90 felt just right
CORE
Cable Oblique Crunch: 120 x 10ps; 130 x 10ps; 140 x 10ps
Bench Leg Raise: 5lb ankle weights x 20, 20, 20
CARDIO
None. My jeep wouldn’t start this morning (too cold) so I had to take the wife’s car and be back in time for her to leave for work. I’ll hopefully run on the treadmill later after running the dogs; will also do my push-ups
Workout Thoughts
— Good workout today. Looking forward to legs tomorrow!
MEALS SO FAR
MEAL 1: 1c Egg Whites; 2 Whole Large Eggs; Large Sweet Potato

That sucks!! I would have asked if i could work in… I would NEVER let someone use a machine for that long… that’s not
Gym etiquette… at least you were able to make the best of it.
 
Your meal one looks yummy! 
 
I love sweet potato… actually you are most likely eating a yam… most super markets don’t have sweet potatoes…
 
There is a BIG difference from yams and ORGANIC sweet potatoes… my husband LOVESSSS them… they are much sweeter