adrox ingests miracle grow

Discussion in 'Training Logs' started by adrox, Aug 13, 2009.

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  1. adrox

    adrox New Member

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    a biggest loser type challenge has been issued at my work starting tomorrow and lasting 60 days. figured i log my progress here, since this is where i've been getting my inspiration from for the last year +. there are two categories in the challenge, one for most fat lost and the other is for most lean mass gained. i've signed up for the lean mass gained, since there are more fatties around here than skinny people. :big grin:

    in the past year i've gone from 192lbs+ to ~162lbs and i've been stuck there for the past couple of months. i'm 5'7 on a good day. i figured it would be better to attempt the lbm challenge, since i've been down to 155lbs before and felt skinny and weak. that's only 7lbs from where i'm at now.

    diet will more than likely look something like this:

    meal1 - super mega awesome shake that i have every day:
    8oz water - 2scoops ON - 1/2c quaker oats - 1/2c frozen bluberries - big tbsp of adam's natty pb.

    meal2 - nature's valley granola bar + handful of almonds

    meal3 - 7oz can of tuna - 2tbsp kraft light zesty italian w/evoo - 1tbsp sweet relish and 2 pieces whole wheat bread

    meal4 (pre workout) - Yoplait non-fat yogurt and 1 scoop ON
    (post workout) 2 scoops ON + 20oz gatorade.

    meal5 - chicken breast, brown rice, broccoli

    meal6 (pre sleep) - 1cup lowfat cottage cheese w/ imitation vanilla and cinnamon

    Workout is basically Pur's routine w/ my current numbers:
    Mon - Legs
    3x5 overhead squat w/ bar
    3x5 back squat 135,185,195
    3x5 front squat 115,125,135
    3x10 romanian deadlift 135,145,155
    3x10 leg ext 90,100,110
    3x10 sitting leg curl 70,80,90

    Tues - Chest
    3x10 flat bench 135x10, 185x6, 185x4
    3x10 incline bench 135x10, 145x8, 145x6
    3x10 sets db fly 25, 30,35x8
    2 sets weighted dips 2x15(bodyweight)

    Thur - back (i do these back to back for 3 sets)
    bodyweight pullups (wide) 15a,6b,4c
    front pulldown wide 85a-c
    cable row 70a-c
    behind the head 40a-c

    3x10 bent over row barbell 65

    3x5 deadlifts 135,185,225,245x2

    fri - shoulders/arm
    3x10 db press 40,45,50
    3x10 cable side laterals 15
    3x10 cable rear lateral 15
    6x10 sets shrugs behind the back/front 105 bb

    tris
    3x10 rope pushdown 80,90,100
    3x10 sets french curl bar 40x3
    3x10 sets reversed push down 80,90,100

    bis
    3x10 straight barbell curl 65
    3x10 sets preacher curl curved barbell 55
    2x10 sets hammer curl db 20


    now some pics - me at 192lbs: (carry a lot of weight in my legs and love handles...)
    [​IMG]

    me boucning between 161-166lbs:
    [​IMG]
    [​IMG]
    [​IMG]

    suggestions are always welcome. :)
     
  2. adrox

    adrox New Member

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    yesterday's weigh in - 166.2lbs (clothed) 19.2% BF per the inaccurate hand held meter.

    today's w/o:

    fri - shoulders/arm
    3x10 db press 40,47.5,50
    3x10 cable side laterals 15
    3x10 cable rear lateral 15
    6x10 sets shrugs behind the back/front 115x2,135 bb

    tris
    3x10 rope pushdown 80,90,100
    3x10 sets french curl bar 40x3
    3x10 sets reversed push down 85,100,120x4

    bis
    3x10 straight barbell curl 65
    3x10 sets preacher curl curved barbell 55
    3x10 sets hammer curl db 20

    3x20 decline situps
     
  3. adrox

    adrox New Member

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    Mon - Legs
    3x5 overhead squat w/ bar
    3x5 back squat 135x10,185x5,195x5,205x5 (Smith because dipshits were doing pullups in the power rack)
    3x5 front squat 115,2x135x5
    3x10 romanian deadlift 135,145,155
    3x10 leg ext 90,110,120

    abs
    3x20 each side lying oblique lifts
     
  4. adrox

    adrox New Member

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    had to take a couple of days off to fight a cold/allergies thing. feel much better today. weigh in this week was 165.2 20% bf (up .8% :hs:)

    Chest:
    3x10 flat bench 135x10, 185x6, 205x2, 135x10
    3x10 incline bench 135x10, 145x8, 145x6, 115x10
    3x10 sets db fly 35,35,35
    3x10 incline bench db 35,35,35x8
    2 sets weighted dips 2x15(bodyweight)

    3x10 decline situps
     
  5. adrox

    adrox New Member

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    fri - shoulders/arm
    3x10 db press 50,50,50x7
    3x10 cable side laterals 20
    3x10 cable rear lateral 20
    6x10 sets shrugs behind the back/front 135 bb

    tris
    3x10 rope pushdown 100,100x8x2
    3x10 sets french curl bar 0
    3x10 sets reversed push down 100,120,120x8

    bis
    3x10 straight barbell curl 65
    3x10 sets preacher curl curved barbell 55
    2x10 sets hammer curl db 25
     
  6. adrox

    adrox New Member

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    Mon - Legs
    3x5 overhead squat w/ bar
    3x5 back squat 135x5,185x5,195x5,205x5
    3x5 front squat 115,2x135x5
    3x10 romanian deadlift 135,145,155
    3x10 leg ext 90,110,120

    abs
    3x20 each side lying oblique lifts
    3x10 decline situps
     
  7. adrox

    adrox New Member

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    Tues - Chest
    3x10 flat bench 135x10, 185x7, 205x2, 135x10
    3x10 incline bench 135x10, 140x8, 145x8, 135x8
    3x10 sets db fly 35,35,35
    3x10 sets db flat bench 40, 45x8,50x8
    2 sets weighted dips 2x10 (bodyweight)

    3x10 ab rollouts
     
  8. adrox

    adrox New Member

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    Thurs - back (i do these back to back for 3 sets)
    bodyweight pullups (wide) 10a,8b,5c
    front pulldown wide 85a,100b-c
    cable row 70a,75b,85c
    behind the head 40a,55b-c

    3x10 bent over row barbell 65,75,75

    deadlifts 135x5,185x5,225x5,265x2

    3x10 leg lifts
    3x10 decline situps
     
  9. adrox

    adrox New Member

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    fri - shoulders/arm
    3x10 db press 45,50,50x8
    3x10 cable side laterals 20
    3x10 cable rear lateral 20
    6x10 sets shrugs behind the back/front 135 bb

    tris
    3x10 rope pushdown 100,105,105x8
    3x10 sets french curl bar 0
    3x10 sets reversed push down 100,120,120

    bis
    3x10 straight barbell curl 65
    3x10 sets preacher curl curved barbell 60
    2x10 sets hammer curl db 25
     
  10. adrox

    adrox New Member

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    Mon - Legs
    3x5 overhead squat w/ bar
    3x5 back squat 135,185,205,215x5
    3x5 front squat 135,140,145
    3x10 romanian deadlift 135,145,155
    3x10 leg ext 90,110,130

    3x15 decline situps
     
  11. adrox

    adrox New Member

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    Tues - Chest
    3x10 flat bench 135x10, 185x6, 205x2, 135x10
    3x10 incline bench 135x10, 145x8, 155x5, 135x8
    3x10 sets db fly 30,35x10,37.5x8
    3x10 sets db incline bench 37.5x10, 40x10, 45x8
    3x10 sets db flat bench 40,45,50x8
    2 sets weighted dips 2x10(bodyweight)

    3x20 each side lying oblique lifts
     
  12. adrox

    adrox New Member

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    last friday - had to fit 2 workouts into one day due to gym being closed all weekend.

    back (i do these back to back for 3 sets)
    bodyweight pullups (wide) 10a,8b,5c
    front pulldown wide 85a,100b-c
    cable row 70a,75b,85c
    behind the head 40a,55b-c

    3x10 bent over row barbell 65,75,75

    deadlifts 135x5,185x5,225x5,275x2

    shoulders/arm
    3x10 db press 45,50,50
    3x10 cable side laterals 20
    3x10 cable rear lateral 20
    6x10 sets shrugs behind the back/front 135 bb

    tris
    3x10 rope pushdown 100,105,105x8
    3x10 sets reversed push down 100,120,120

    bis
    3x10 straight barbell curl 65
    3x10 sets preacher curl curved barbell 60
     
  13. adrox

    adrox New Member

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    Mon - Legs
    3x5 overhead squat w/ bar
    3x5 back squat 135,185,205
    3x5 front squat 135,135,135
    3x10 romanian deadlift 135,155,155
    3x10 leg press 135,225,315
    3x10 leg ext 90,110,130

    3x15 decline situps
    3x20 each side lying oblique lifts
     
  14. adrox

    adrox New Member

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    Tues - Chest
    3x10 flat bench 135x10, 185x6, 205x2, 135x10
    3x10 incline bench 135x10, 145x8, 155x5, 135x8
    3x10 sets db fly 35,35,37.5x8
    3x10 sets db flat bench 45,50,50x8
    3x10 sets db incline bench 40,40,40

    3x10 sets weighted dips (bodyweight)
    3x10 leg lifts
    2x10 incline situps
     
  15. adrox

    adrox New Member

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    haven't updated this in a while. numbers are pretty much the same.

    squat is up to 215
    leg press is at 365
    managed to bench 205x3 last week.

    still trying to get my diet sorted. trainer has me at 2750 calories/day. weighed in last week at 170 clothed and my bf @ 20.1% via the hand held pos meter. that was up 2lbs lean body mass for one week. not sure how much truth there is behind that since the hand held bf meters aren't very accurate.
     
  16. adrox

    adrox New Member

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    i'm horrible at logs. last weigh in was 172lbs (clothed) 4.31lbs of lean mass gained since i started the challenge.

    bench looks like this currently - 135x10, 185x8, 205x3, 210x3 (pr)
    squats - 135x5, 185x5, 205x5, 215x5 (pr)
    dl - 135x10, 225x5, 275x1, 295x1 (pr)

    calorie intake per day is roughly 2750 - gains started happening when i added a meal post workout to compliment my post w/o gatorage + 2 scoops ON.
     
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