doin' it to it

[noend]

Hello all,
Introduction of sorts would be appropriate I suppose. I'm 23 and spent a good part of my child hood being significantly over weight. Since, 18 my weight has been up and down and spent a lot of time in the middle of in shape and not. I've been diligent for the last few months putting on some muscle mass to have something to cut down to. Goal is to hold a low bf level(~10%) to torture my skin into becoming tighter around my stomach. As of now I'm 185lbs at 5'9" 15% bf. My diet as of now is around ~2000 calories from EFAs and protein which is a lot different than my high carb diet of the last few months.

supplements consist of
pak
pump
nitro
cuts
fish oil

First workout on the new diet was chest/biceps/calves felt a little flat and endurance was down a bit.

4/20

flat bench
2 warm up sets 135x10ish
didn't have a spotter so I lifted lighter than usual
205x12
215x8
215x8 triceps felt super tight (not enough recovery time from previous triceps day)

incline DB press
60x10 triceps kept me from going up as much as I wanted
65x8
65x8

machine flies
180x10 drop set to 120x8
195x6 165x6 120x6

close grip cable presses
forget the weight 2 drop sets
12 reps-8 then 8 reps - 6

BB curls
45x12
65x12
75x10
85x6-65x6

hammer curls
30x12
35x10
40x8-20x6

standing calve raises
55x40
55x35
75x20
75x20

seated calve raises
1plate 25x20x20x20

30 min treadmill 3.5mph 3.5 incline

As I said previously my weights were down from usual which I am going to account in the switch of diet. I'll hopefully see my old energy levels back in a week when my body has entered ketosis. Looking forward to leg workout tonight were I'll keep a better log.

[bigmike08]

good luck man, give it your all. Im in to watch ya grow! High intensity bro!

-Mike

[C.Coronato]

Good place to be brother. Keep pushing.

[mritter3]

solid first workout bro, keep it up, staying tuned for this one....cant wait to see where it takes ya.

[noend]

Last night I weighed in at 188 after my 4th meal. Tonight I weighed in at 185 after my 5th. I suppose the cuts is doing its job getting rid of the water weight/bloat
Today I felt sort of lethargic throughout my work day. Once I ate meal 4 and 5 I started feeling good, ready for a solid leg workout.

pump+nitro preworkout

minimal stretching
squats
45x12
135x10
185x8
205x8
225x6 drop to 185x5 drop to 135x5

rdl
135x12
145x12
155x11
165x7

leg press
3ppsx12
4ppsx10
4ppsx8

leg extensions
150x8 drop to 90x4
150x6 drop 75x6

lying leg curl
100x12
100x10
100x7

short abdominal workout
leg and knee raises abs felt blasted
Another pack of nitro and I set onto the treadmill for 10 min. My body wasn't feeling it so I decided to call it a night.

[noend]

184lbs
45 min cardio on the treadmill 3.5mph 5 incline.
subbed steak(top sirloin) in for salmon tonight.

suppose I forgot to post my diet

meal #1
4 whole eggs
meal #2,4,6
is a shake that comes out to 350 calories, 52g protein, 27g fat, 9 grams carbs not from nuts(I will be switching to something like ultra isopure in the upcoming week to get rid of those extra carbs)
meal #3
5oz chicken/1cup spinach with some alfalfa roots/ third cup of raw almonds
meal #5
5 oz salmon or steak/ 1 cup green salad/1tbsp extra virgin olive oil.

ox suggested getting some specialized protein for lean mass, I'll probably pick that up.

[C.Coronato]

ox suggested getting some specialized protein for lean mass, I'll probably pick that up.

Very under appreciated supplement .. I was there for a long time, the taste is great dude and so is the profile. Looking good in here brother.

[noend]

4/24 182.5lbs
Felt alright for not having a lot of sleep(~5 hours)
Gym was a bit crowded and the equipment I felt like using occupied so I tried killing it on the smith machine

behind the head military presses
2 warm up sets 65x12 95x12
135x12
145x10
155x6
165x4+2 forced reps

DB presses super set with side laterals
50x9 20x10
50x8 20x9
55x5 25x5

bent over laterals
25x12
30x10
30x8
30x8 drop set 20x4

shrugs(influx of energy around this point)
135x12
225x12
275x12
315x12
405x6 drop 315x8 drop 225x10

incline skulls
70x11
75x12
80x9
90x6 +2 forced reps

dips
1 plate around waist 12... Lots of left elbow pain.
body weight x16 x13

overhead rope extensions

100x8 drop 50x8
80x10

calves did another high rep session
standing calve raises 4 sets 150reps total
precor calve machine 3 sets 'till my calves felt like tearing off my leg.

30 min on bike at the end of the night

[noend]

This is now
How can I change tomorrow if I can't change today
This is now
If I control myself I control my destiny

Fueled by rest, hardcore music, and pump

Wide Grip rear chins

body weight
10
8
8

lat pull down drop sets
210x10-150x10
220x7-150x10
230x5-150x8
180x12

Reverse grip BB row
135x12
145x12
155x10
165x8
185x7

seated row V handle
180x12
200x8
120x18

conventional dead lifts
135x10
225x10
275x6
295x5
315x4
355x1 doin' work

abs
flat crunches 3 sets x25
reverse crunches 3 sets x15
pack of nitro then
20 min of bike

Had my cheat meal right after the gym.

[noend]

182.4
Switch to the specialized protein for lean mass yesterday as that's when it came in the mail. The dutch chocolate with almond butter = tasty.
put in 30 min on the treadmill and subbed steak for fish today.

[noend]

last night was chest/bis/calves

flat bench
45x20
135x10
230x7
235x6
240x5
245x3

incline DB press
55x12
65x10
75x8
80x7

cable flies
40x12
50x10
30x15

CGBP
135x10
145x8

DB curls
20x12
30x12
35x10
40x8 DS 20x8

preacher curls
60x15
70x12
eccentric set with 70lbs
seated calve raises 4 sets 2 sets of precor calve raises

15 min cardio post workout.

[mritter3]

nice chest day, way to punish the tri's also....looking good bro.

[noend]

Thanks, elbow is throbbing today still. Legs tonight so no worries about that. I may go into a higher rep/lighter weight range untill I stop getting the elbow pain with heavy weights. I also started on some animal flex, hopefully that'll help some as well.

[noend]

legs/abs tonight

squats
45x12
135x10
185x8
205x8
225x5
235x2
135x8-12 a bunch of times at the end no real idea how many sets just did it

machine hack squats super set with lunges
2ppsx~12 25dbx12
1ppsxfailure 25xfailure

db hack squats
started at 70lbs up to 125lbs no idea on reps no real order jumped weight a I felt

leg extensions
8ds8ds8 forget weight

reverse leg curls
120x20
135x20
150x12

standing leg curls
30lbsx8 x3

leg raises
bw
12x3
knee raises
12x3
decline crunches
12x3

[noend]

db shoulder press
20x12-wu
30x12-wu
45x12
50x10
50x10
55x8

machine flies super set with reverse grip machine press
90x20 80x12
90x~18 60x15
90x15 60x12
90x12 60x12

shoulder cable cross overs
50x18
60x15
70x12

bent over cable cross
40x8
20x12
20x12

behind back shrugs
135x12
225x12
315x12
405x8
315x12

db extensions
25x12
25x12
30x10
15x15

rope pulldowns
forget weight
10 x3

reverse grip CGB
135x12
145x10
CGB
155x10

standing calve raises
4 sets

20 min cardio

[noend]

wide behind the head chins
bw
10 8 8

wide grip pull downs
180x15
190x12
200x10
150x15 DS 100x10

reverse grip bent rows
145x12
155x11
185x10
195x8

t-bar rows(coleman style)

1platex15
2x12
3x12
4x8

deadlift

135x10
225x10
275x8
315x4
365x1
405x0(got to my knees but couldn't get it up)

hanging leg raises
3 sets of 12
knee raises
2 sets of 12
decline crunches
3 sets of 12

15 cardio