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  1. #1
    Givin Em Tha Bizness Rjeezie's Avatar
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    Journey back to sub 220

    It's been a while since I've been serious (disciplined) with my eating habits and my workout routines. Back in 2015, I had gotten down to about 210 and was in the best shape I'd been in (in my adult life). But since then, life has happened... and well, I find myself at 242 and just not feeling great. So it's time to get back at it, and I haven't done a journal in a long time, so this should keep me somewhat accountable.

    So my goal is somewhat simple - drop weight to get under 220, and pass the "eye" test (for me). In other words, I want to drop weight and also feel/look good in my own eyes. Not necessarily going for PR's in lifts here. Especially because this old man (35... but 35 in football years!!!!!) has a lot of wear and tear on the body. My goal is to workout 4-6 times a week, and I'll probably do a de-load every 5-6 weeks.

    My routine/split will be:

    M - Chest
    T - Back
    W - Legs
    TH - Shoulders
    F - Arms

    I will also do 30-45 min steady state cardio at least 3 times a week, and I will be doing HIIT cardio at least 2 times a week.


    To begin, I am also using a Pre/pump boost stack of RSP DyN.O. & Pump Boost. Been years since I've used any supps, so this will give me a little boost to at least get things kicked off.



    Alright... time to put in work...
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  2. #2
    Givin Em Tha Bizness Rjeezie's Avatar
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    Monday - Chest

    15 minute warm up on Treadmill

    Bench Press
    10x135
    10x185
    10x225
    6x275
    3x315

    BD Flies
    10x35
    10x45
    10x50

    DB Incline SS with DB Close Grip Press
    10x60 ===>>> 10x60
    10x65 ===>>> 10x40
    10x75 ===>>> 10x40

    DB OH Tri Extensions SS with 30 sec planks
    3x10 - 85


    Cardio
    30 minutes on elliptical


    Thoughts:
    Interesting chest day. I haven't done BB bench press in a while. Partly due to my left should has some issues and sometimes it bothers me. It honestly felt pretty good today. Today was the first day using the Pre workout stack, but I won't give any feedback after 1 day. I'll give my full thoughts on it after week 1.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  3. #3
    Givin Em Tha Bizness Rjeezie's Avatar
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    Tuesday - Back


    30 minutes of HIIT
    For this, we do 2 cycles of 3 stations, 1 minute each for 3 straight minutes, and then 1 minute rest. Then we end it with a shorter more rapid cycle.

    Cycle 1 (3x through - 3 minutes on, 1 minute rest)
    Quick Steps
    20lb Ball slams
    Step Ups

    Cycle 2 (3x through - 3 minutes on, 1 minute rest)
    Lateral Quick Steps
    Box Jumps
    20lb Ball dead-to-throws

    Short Cycle (4x through - 20 seconds on, 40 seconds off)
    Heavy Ropes


    Smith Machine Shrugs
    20x225
    20x315
    12x405
    10x405

    Wide Grip Pull Downs
    12x180
    10x210
    6x225

    VBar Pulldowns
    10x150
    10x165
    10x180

    TBar Pulldowns
    10x150
    10x165
    10x180

    Rope Straight Arm Pulldowns
    3x20 - 75


    Thoughts:
    Still getting use to doing 30 minutes HIIT for cardio... it still sucks right now! But, I like alternating between it and steady state cardio, so it's good. Today's back day was a little lighter... all machine/pulley work. Next week it will be more BB and DB work. I like to alternate and switch the workouts up. All in all, energy felt good today.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  4. #4
    Givin Em Tha Bizness Rjeezie's Avatar
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    Wednesday - Legs


    15 Warm Up - Walking on treadmill


    Leg Extensions
    20x110
    20x120
    20x130
    20x140

    Seated Leg Curls
    20x100
    20x110 ***(Cramped HORRIBLY at the end of this set. Not very fun at all)
    20x90
    20x90

    Squat Press (Leg Press)
    20x6 plates
    20x8plates
    20x10 plates
    20x12 plates
    20x14 plates

    DB Goblet Squats SS with DB Single-Leg Deadlift
    10x85 ===>>> 10x35
    10x85 ===>>> 10x30
    10x85 ===>>> 10x30

    Seated Calf Raises
    20x2 plates
    20x3 plates
    20x3 plates
    20x3 plates

    Cardio
    30 minutes Stairclimber


    Thoughts:
    I use to love leg days... but I'm no longer supposed to do squats (Docs orders). I'm not supposed to do lunges either. So technically I'm restricted to leg press for my "heavy movements." I also do RDLs, deads, and a few other lifts, but I actually miss squatting!

    That being said, today was a higher rep day for me. When I did that 2nd set on seated leg curls, I cramped so bad towards the end. It really sucked. After that, I pushed through the rest of the workout and felt pretty decent. Stairs sucked at the end. Gonna have terrible DOMs tomorrow and Friday!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  5. #5
    Givin Em Tha Bizness Rjeezie's Avatar
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    Thursday - Shoulders

    Cardio First
    35 minutes on elliptical

    DB Shoulder Press
    12x50
    10x60
    10x65
    10x70
    7x80

    Hammer Strength Shoulder Press
    10x180
    7x230
    6x270

    DB Front Raises
    12x30
    12x35
    12x35

    DB Leaning 1-arm Lateral Raises
    3x12 - 30

    DB Seated Rear Delts
    12x35
    12x40
    12x40

    Face Pulls
    20x60
    20x75
    20x90

    Thoughts:
    My schedule was really thrown off today. Got to the gym late because of a meeting that ran late, and then I had another meeting that night I had to get to. So the workout felt somewhat rushed. Overall I felt ok I guess, but just mentally wasn't there today.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  6. #6
    Givin Em Tha Bizness Rjeezie's Avatar
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    Friday - Arms

    Warm Up
    15 minute elliptical

    BB Curls
    20x45
    10x95
    8x115
    5x135

    Db Concentration Curls
    10x25
    10x30
    10x35

    Reverse Grip EZ Bar Curls
    3x20 - 50

    EZ Bar Skull Crushers
    12x70
    12x80
    12x90
    12x100

    DB Kickbacks
    12x20
    12x20
    12x25
    12x25

    Rope Tri Pushdowns
    10x90
    10x105
    10x105

    Thoughts:
    Another weird day... or rushed I guess I should say. Got to the gym over an hour later than normal, and had to get out quicker than normal. Kinda like yesterday, didn't feel like I was all the way there mentally. Still, overall it was a good week of work.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  7. #7
    Givin Em Tha Bizness Rjeezie's Avatar
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    Thoughts on RSP DyN.O. and Pump Boost Stack




    So it's been a full week now since I've been stacking these 2 together and just wanted to give some quick thoughts.

    I actually am enjoying the stack so far. It seems like it is giving me an energy boost during my workouts, but nothing crazy. I've had much more "intense" pre's. But I can still feel a little boost here without any jitters or any jacked up heart rate or anything like that. Now, I'm one who actually likes the "tingle effect" of BA, but I don't really get any of that with this. I wish I did...

    It's hard for me to rate how it's affecting my endurance, as this week was kinda up and down. My workouts are normally around 2 hours (45 of cardio and an hour to hour 15 of weights). But I felt good this week, so I guess it could be helping.

    As far as taste, it's hard for me to evaluate them individually since I'm stacking 2 different flavors. The pre is a lemonade flavor and the pump boost is peach mango. Together, not bad. Can't say how they taste individually though.

    Mixability could be better (for the DyN.O.). Again, since I'm stacking together, I can't say this to be 100% true, but I'm pretty sure it's the DyN.O. that's not mixing the best. It's not a deal breaker, but it could be better dissolving.

    Overall, like I said I'm enjoying it. I'll give another update when I finish the bottles.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  8. #8
    Givin Em Tha Bizness Rjeezie's Avatar
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    Monday - Off

    Monday I didn't make it to the gym, but was able to get some light cardio in (35 minutes).



    Tuesday - Chest Day

    Cardio
    35 minutes elliptical

    Bench Press
    15x135
    10x225
    7x275
    2x315
    2x325

    Incline Press
    10x135
    10x185
    5x225

    Decline Press
    16x135
    6x225
    6x225

    Machine Flies SS/w decline push ups
    20x100 - 7xBW
    20x110 - 5xBW
    20x115 - 4xBW

    Cardio
    15 minutes on elliptical


    Thoughts:
    After a nice long weekend (carb loaded), felt pretty good today. I've had left shoulder issues in the past so some days I don't feel good on chest, especially incline. But the last 2 chest days have been solid. I did my first rep of 315 and 325 clean, but on the 2nd rep I needed a spot. Still, it was good.

    My incline felt pretty good as well. Usually my incline is TERRIBLE. I felt good, but fatigued. Overall, chest felt great. Put up good weight for me, and my pump felt good.

    BTW, I won't do a weigh in and progress check until February. I've moved away from weighing in every week to not get obsessed with the scale, especially right now while I'm up in 240's. Once I drop some, I'll monitor it a little closer to make sure my macros are ok. But for now, just working hard and trying to eat clean.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  9. #9
    Givin Em Tha Bizness Rjeezie's Avatar
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    Wednesday (1/22/20) - Back Day

    Warm up
    15 minutes on elliptical

    Incline BB Rows
    12x135
    10x185
    6x225

    Inverted Rows
    10xBW
    10xBW
    10xBW
    10xBW

    DB Incline Rows
    10x65
    10x70
    10x75

    Cable rows - 30s (10 each - OH Grip, Neutral Grip, Underhand Grip
    30x105
    30x120
    30x120

    Cardio
    30 minutes elliptical


    Thoughts:
    A few different thoughts. For one, I thought my knee would be feeling better by now but its still a bit tight and swollen. Probably from the HIIT last week. Sticking to straight elliptical work for cardio for a while since that's light on the knees.

    As far as back day... I felt like today's workout sucked. Just wasn't there mentally. The workout itself wasn't that hard or anything. If anything, it was a lighter day for back... but just felt king of outta it. Hopefully tomorrow will be better, but my schedule tomorrow and Friday have me thinking my workouts will be rushed those days. We'll see.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  10. #10
    Givin Em Tha Bizness Rjeezie's Avatar
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    Thursday (1/23/20) - Leg Day

    Warm Up
    20 minutes elliptical

    1-Leg Leg extensions
    10x50
    10x55
    10x60

    Seated Leg Curls
    10x90
    10x110
    10x130

    RDL
    10x135
    10x185
    6x225
    6x245
    6x255

    Seated Calf Raises
    4x25 - 90

    Weighted Donkey Kicks
    10x100
    10x115
    10x135

    Cardio
    30 minutes on elliptical

    Thoughts:
    Since my knee is kinda bummed out still, I have to be careful with leg days. On the 1-leg extensions, I did light weight, nice and slow, and held the weight at the top for a few seconds. Got a nice little burn out of it. I could do heavy RDLs though since it doesn't really bother my knee so that was good. As a side note, I never really do donkey kicks but did them with the wifey so oh well. For a bum knee, today's workout felt ok.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  11. #11
    Registered User Camarija's Avatar
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    Stay Pumped!!!

    How's the cut going?

    From your notes it seems like the cut might be the part mentally zoning you out, maybe?

    Also, how do your shoulders feel? Do you get enough rear Delt work in?

    Gl gl mate
    ► Fierce 5 Novice Upper Lower High Frequency Training Log
    ► https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177960231
    ○ 220 lbs / 32% bf / Oct 11, 2019
    ○ 193 lbs / 25% bf / Jan 21, 2020
    ◘ 189.4 lbs / 24% bf / February 4, 2020
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  12. #12
    Givin Em Tha Bizness Rjeezie's Avatar
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    Friday (1/24/20) - Shoulder Day

    Warm Up
    15 minutes elliptical


    DB shoulder press
    12x50
    10x65
    6x80
    6x80
    6x80

    Incline Bench EZ Bar Front Raises
    4x10 - 50

    Machine Lateral Raises
    4x10 -70

    Reverse Fly Machine
    4x10 - 90

    Face pulls
    20x50
    20x60
    20x75

    Cardio
    35 minutes elliptical


    Thoughts:
    Honestly, really considered skipping today! Busy day of meetings and running around. Layed down at home and didn't go during my normal time, but decided to go anyways. Turned out to be a decent shoulder day. Glad I went and forced myself to go. Just one of those days.

    Overall, it was a weird week because I felt like a few of my workouts weren't good, but still made it. Kept to the diet pretty well all week. I will be interested in seeing how my weight is come this Saturday as it will be my first weigh in since the 10th. I feel (body wise) like I'm progressing some. Feeling stronger in the gym (probably the added pre has helped there), but I did notice this week a little sluggish creeping in. Could be from the cutting. So we'll see. Looking forward to this week and hopefully having a strong week of work!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  13. #13
    Givin Em Tha Bizness Rjeezie's Avatar
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    Originally Posted by Camarija View Post
    Stay Pumped!!!

    How's the cut going?

    From your notes it seems like the cut might be the part mentally zoning you out, maybe?

    Also, how do your shoulders feel? Do you get enough rear Delt work in?

    Gl gl mate
    Hey man, It's going ok so far. We (my wife and I) decided to only weigh in once a month. I use to weigh in every week, but she felt like she was getting obsessed with the scale and didn't want to do that, so at least for now we're at once a month. So I'll get a better idea of if the cut is working, etc. around Saturday. I feel like it is.

    You're probably right about the cut and zoning out. I at least push through it. Even on the days where I feel like it wasn't a great workout, I still worked out. A sluggish workout is better than no workout right!

    As far as the rear delts, probably not. I probably don't give them as much attention as I should! Might have to look into that. Any suggestions?
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  14. #14
    Registered User Camarija's Avatar
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    Good call on switching from weekly to monthly check-ins. I'll probably make that change myself soon enough.

    About the rear delt work; it looks like you already do a bunch of volume from face pulls on your shoulder days, but if you want to add in a finisher on another day to zero-in on the weakness I like these Shoulder External Rotations with a cable stack:



    I know some people prefer to do these lying on their sides using dumbbells instead of the standing cable version.

    Cheers bud!
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  15. #15
    Givin Em Tha Bizness Rjeezie's Avatar
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    Originally Posted by Camarija View Post
    Good call on switching from weekly to monthly check-ins. I'll probably make that change myself soon enough.

    About the rear delt work; it looks like you already do a bunch of volume from face pulls on your shoulder days, but if you want to add in a finisher on another day to zero-in on the weakness I like these Shoulder External Rotations with a cable stack:



    I know some people prefer to do these lying on their sides using dumbbells instead of the standing cable version.

    Cheers bud!
    Rotator cup exercises! I use to do them, but slacked off. I might add these to the end of chest days since that engages a lot of shoulders too.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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    Monday (1/28/20) - Chest Day

    Bench
    15x135
    10x225
    5x245
    5x275
    5x315 (spot help on the last 2)

    Incline
    10x135
    10x185
    9x225 (failed at 9, but got up with spot)

    Decline
    10x135
    8x225
    6x225

    Cable flies
    20x50
    20x75
    12x90

    Shoulder External Cable Rotation
    4x12 - 10lbs


    Cardio

    35 elliptical

    Thoughts:
    I didn't do my normal 15 minute warmup and I think I felt it on my first few sets... might be more mental than anything. Anyways, felt great today on my chest lists. Chest is getting stronger, though I might take a slight de-load next week for chest to make sure my shoulder stays ok. Might do a lighter weight/higher rep routine.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  17. #17
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    Tuesday (1/28/20) - Back Day

    Warm Up
    15 minutes elliptical

    Under Hand Grip Bent BB Rows
    10x135
    10x185
    10x225
    8x245
    5x275

    V-Bar Rows
    20x2 plates
    15x3 plates
    12x4 plates
    10x5 plates

    BB Shrugs
    4x30 - 225

    BB Upright Rows
    10x65
    10x95
    6x135

    Cardio
    40 minutes elliptical


    Thoughts:
    Felt great today. Lifted strong and felt like I had good focus and endurance during the whole session.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  18. #18
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    Wednesday (1/29/20) - Leg Day

    Cardio
    30 minutes elliptical

    Seated Hamstring Curls
    20x75
    20x90
    20x105
    20x120

    Leg extensions - alternating 10 slow reps and 1o fast reps
    *By slow, I mean a 5 count both ways

    20x65
    20x70
    20x75

    Hip abductions SS/ with hip adductions
    4x25 - 75


    Seated Calf Raises

    25x90
    20x135
    15x160
    10x180

    Cardio
    30 minutes elliptical

    Thoughts:
    So, my knee isn't necessarily hurting, but it still feels a little tight, so I'm still staying away from leg presses, etc. Since today was going to be a lighter day, I decided to double up on my cardio and do 30 minutes in the front and the end.

    The slow counts of the leg extensions were killers... they really burned. It's good to feel like I got a little quad work while still nursing this knee. Energy levels felt good overall.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  19. #19
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    Thursday (1/30/30) - Shoulder Day

    Warm Up
    15 minute elliptical

    DB Shoulder Press
    10x55
    10x65
    5x80
    5x85
    5x90

    Overhead Press Machine
    20x100
    19x100
    20x100

    Cable Front Raises
    20x20
    20x30
    20x30

    Cable Lateral Raises
    20x20
    20x30
    20x30

    Cable Bent Over Rear Delts
    15x10
    5x20, 7x10
    5x20, 7x10

    Face pulls
    20x50
    20x60
    20x75

    External cable Rotator extensions
    12x10
    12x20
    12x20

    Cardio
    30 minutes bike

    Thoughts:
    A lot of volume today, but felt great! Really focused and felt strong throughout the workout. Good day
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  20. #20
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    Friday (1/31/20) - Arms

    Warm Up
    Elliptical

    BB Curls
    10x45
    10x95
    10x105
    10x135

    DB Hammer Curls
    10x35
    10x40
    10x45

    Curl Machine
    20x50
    20x60
    20x70

    Cardio
    30 minutes Bike

    Thoughts:
    Ok, this was a terrible workout. I had a BUNCH of stuff going on in the middle of the workout (phone calls, etc.). A lot going on with a work situation. I couldn't focus at all, so I just cut the workout short after the machine curls and did a little more cardio and then bounced. Oh well. Just one of them days.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  21. #21
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    Progress Report

    So I finally had my first check in yesterday (1/31/20). I weighed in at 236.4 which is a -5.8 lb drop. So far, so good. Could've been better, but I had more cheat days than I'd like to admit, but overall I'm happy with the progress.

    Also, I'm feeling stronger than I have in a while, so that's a plus.






    Here are my progress pics:
    1/14/20 ==>>> 1/31/20


    =====>>>>>




    Overall, I'm happy with my progress so far. Gotta keep working now!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  22. #22
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    Monday (2/3/20) - Deload Complexes

    Warm Up
    20 minutes elliptical


    Complex - Deadlift, Hang Clean and Jerk, RDL, Bent Row, Shrugs
    *These complexes are meant to be done all after each other without putting the bar down. In other words, once you pick up the bar, you go through each lift, 6 reps each, 5 different movements, for a total of 30 reps each set.

    Set 1 - 115 lbs
    Set 2 - 125 lbs
    Set 3 - 135 lbs
    Set 4 - 135 lbs ***I was gassed really bad on this set and definitely had to set the weight down after I finished the clean and jerks

    BB Floor Presses
    10x135
    10x185
    10x185
    10x185

    Cardio
    35 minutes elliptical

    Thoughts:
    Deload weeks are always mentally tough because I want to say screw it and just lift heavy. But at the end of last week, I felt like my body was telling me to do it so I listened. I'm doing this deload slightly different though as I'm doing complexes 3 days. Not heavy lifting at all, but pretty much a HIIT workout. Felt good sweating and working out that Super Bowl cheat meal!!!!

    January was a strong month. Again, about 6 lbs down. Gotta keep it up and string another strong month together.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  23. #23
    Givin Em Tha Bizness Rjeezie's Avatar
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    Tuesday (2/4/20) - Deload Legs

    Leg Press SS with Calf Press
    4x25 - 270

    Lying Leg Curls
    4x25 - 60

    Leg Extensions
    4x25 - 70

    Hip abduction & adduction
    4x25 - 60

    Cardio
    30 minutes elliptical


    Thoughts:
    Not much to say... deload weeks are boring!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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  24. #24
    Registered User Camarija's Avatar
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    Originally Posted by Rjeezie View Post
    Progress Report

    So I finally had my first check in yesterday (1/31/20). I weighed in at 236.4 which is a -5.8 lb drop. So far, so good. Could've been better, but I had more cheat days than I'd like to admit, but overall I'm happy with the progress.

    Also, I'm feeling stronger than I have in a while, so that's a plus.






    Here are my progress pics:
    1/14/20 ==>>> 1/31/20


    =====>>>>>




    Overall, I'm happy with my progress so far. Gotta keep working now!
    Good drop man!

    That's a safe calorie deficit, and you know almost all of those 5.8 lbs were fat, not muscle

    These cuts are such a long mental game to do well but you got it!
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  25. #25
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    Originally Posted by Camarija View Post
    Good drop man!

    That's a safe calorie deficit, and you know almost all of those 5.8 lbs were fat, not muscle

    These cuts are such a long mental game to do well but you got it!
    Man you're not lying there! It's a long road too. In my mind, I wanted slightly more than 5.8lbs, but I knew I had more cheat meals than I wanted. But it's ok. Still gotta live a little too!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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    Wednesday (2/5/20) - Back Deload


    Warm Up
    15 min elliptical

    Wide Grip Pulldowns
    3x20 - 105

    V-Bar Cable Rows
    3x20 - 105

    Smith Machine Shrugs
    3x20 - 185

    Reverse Cable Flies
    3x20 - 10

    Cardio
    37 minutes elliptical

    Thoughts:

    Again, not much to say on a deload week. Decent volume, nothing too heavy. Also been stretching and foam rolling more this week which has felt great! Need to continue to stretch more than I normally do.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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    Thursday and Friday - Rest days
    Thursday and Friday ended up being rest days, and this weekend has been eating galore! Carb re-up I guess. Can't wait to get to Monday and get after it again!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



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    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  28. #28
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    Monday (2/10/20) - Chest Day


    Warm Up
    15 minutes elliptical


    Bench Press
    15x135
    10x225
    5x275
    5x315
    2x345

    DB Incline Press
    10x75
    10x85
    9x95

    HS 1-Arm Incline Press

    10x70
    10x90
    10x100

    Machine Flies
    12x100
    12x130
    12x135
    12x140

    Cardio
    30 minutes elliptical


    Thoughts:
    Back at it! Felt pretty good today. Needed a spot on the 315 and 345, but it felt good overall. A lot of energy and focus today, probably from the week off of diet and the deload. But back focused now and ready to put in that work.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  29. #29
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    Rjeezie is offline
    Tuesday (2/11/20) - Back Day

    Underhand Bent over Rows
    10x135
    10x225
    5x275
    5x275
    5x275

    V-Bar Rows
    10x135
    10x180
    10x225
    6x250
    12x135

    BB Shrugs
    20x135
    20x225
    20x315
    10x365
    10x365

    BB Curls
    10x95
    10x105
    10x115

    BB Good Mornings
    10x45
    10x65
    10x85

    Cardio
    45 minutes elliptical

    Thoughts:
    Good, heavy back day. Felt pretty good. I haven't done good morning in a really long time. Felt awkward, but oh well.
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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  30. #30
    Givin Em Tha Bizness Rjeezie's Avatar
    Join Date: Nov 2010
    Location: Texas, United States
    Age: 35
    Posts: 2,226
    Rep Power: 5817
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    Wednesday (2/12/20) - Leg Day

    Warm Up
    15 minutes walking on treadmill

    Leg extension SS with Seated Leg Curl

    20x100 ===>>> 20x75
    20x110 ===>>> 20x85
    20x130 ===>>> 20x95

    Leg press SS with 1 minute step ups

    30x270
    25x360
    20x450
    15x540
    10x630

    Seated Calf Raises SS with 1 minute step ups
    50x45
    40x70
    30x90
    20x115
    10x135

    Cardio
    45 minutes incline walking on treadmill

    Thoughts:
    Felt good getting to do a little heavier workload on my legs. Still not super heavy. Trying to be patient so I don't tweak my knee again. The step ups in between sucked. Really made the legs feel dead!
    "For bodily discipline is only of little profit, but godliness is profitable for all things..."

    ~ 1 Timothy 4:8 ~



    Journey back to sub 220 ===>>> https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177936931


    Starting Weight (1/1/20) - 247.4
    Current Weight (1/31/20) - 236.4

    Goal Weight ===>>> 210
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