got laid off from work...nothing to do but train, eat, and drop 20 lbs

Weight this morning was 246

Training today was just calves on. Leg press sled
Cardio on the elliptical went for 45 min and decimated 608 calories
 
Weight this morning was 244.0 - another recent low!! Breakfast was steel cut oats(bobs red mill) Greek yogurt, choc whey isolate and a handful of frozen berries. Used a packet of truvia, and 2 tb of brown sugar as sweetener

Cardio - 45 min elliptical 630 cal torched

Lunch was rice pilaf w/ frozen peas and teriyaki chicken and big salad w/ broccoli.

Training tonight was just shoulders
Dumbell press's
55 Wu x 20 reps
3x75's x 15,13,11 reps
Smith machine presses
45 ES x 20 wu
70lbs ES x 15,14,12 reps

Smith machine upright rows 45 ES x 3 sets supersetted with dumbell laterals w/ 27.5 lbs
Cable front raises (Palm up) x 2 sets @ 25lb
F
Cable face pulls with rope 3 sets last 2 drop sets

What a pump!! Took 20 mg dbol and 40 mg var 2 hr before workout. Sipping scivation extend bcaa's plus taurine during workout.

Tomorrow legs....
 
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Weight this mornng was an exciting 242.5!!! Only 2.5 lbs from my year end goal of 240.
Breakfast is grits and eggs then off to the gym for an abbreviated cardio and modified leg workout

Low back has bothered me the last few days. I think it was from power cleans.
Anywho, I used that as an excuse to skip squats today. I started off legs with 15 min of elliptical for warm up. Then went right into walking lunges

Lunges 10 lb bar WU
50 lb barbell WU
70 lb barbell x 20 steps
80 lb barbell x 20 steps x 3'sets
Finally got some lunges in this afternoon, usually after squats and leg presses im toast.
Leg presses 4 plates ES wu x 20'reps
5 plates x 3 sets x 15,14,11
Leg curls 3 sets
Leg ext 3 sets
 
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Weight this morning was 248... Ouch!! Diet went south last few days.... More carbs than I usually eat but more important I think is the sodium in all the finger foods xmas eve and day!!

Back to the grind today though. Steel cut oats for breakfast with nf Greek yogurt. Training back and biceps today then cardio. Measurements on Sunday.. Stay tuned!

On a side note my glutes and hams are sore from walking lunges on Wednesday loving that. If my quads keep growing gonna have to find different pants lol
 
carverelli said:
Weight this morning was 248... Ouch!! Diet went south last few days.... More carbs than I usually eat but more important I think is the sodium in all the finger foods xmas eve and day!!

Back to the grind today though. Steel cut oats for breakfast with nf Greek yogurt. Training back and biceps today then cardio. Measurements on Sunday.. Stay tuned!

On a side note my glutes and hams are sore from walking lunges on Wednesday loving that. If my quads keep growing gonna have to find different pants lol
Click to expand...
Yeah, that water retention will really mess with your head. I can literally watch the scale change by 8-10lbs the same day depending on what I've had to eat and how much water I've consumed. Keep on plugging away! :D
 
Today I hit back pretty hard and finished with bicep work.

Cable split handle rows 4 sets
Med wide pulldowns 3 sets
Chest supported t bar low rows 4 sets
ISO lateral low rows 3 sets

Preacher curls with ezcurl bar
2 sets EA wide grip/ narrow grip
2 sets standing curls (bar + 25ES) for all sets

Finished with 30 minutes elliptical 424 calories torched
 
Weight this morning was 247. Diet yesterday was going smooth till my wife and I stopped at five guys after a gym session. I got my 45 min cardio session in burning 631 calories.

ERlier in the day had a chest/ triceps day. helleva pump felt great. Right elbow was in some pain, but it's been much worse last week.
I ordered some pain blocking sav called equi bloc from the net. It has capacium to help block the pain from tendinitis. Should be here in a few days.
No training today just church and seahawks football.

Legs tomorrow...
 
Weight Monday morning was 248. I have a strained rib muscle thats been bothering me the last few days. I'd planned on working legs today but scratched that, so just did my 45 min elliptical burning 620 cal.

Getting a little frustrated as my weight isn't coming down. I'm not exactly counting calories so it's my own fault I guess, but 3 hours after I eat I'm hungry again, and I usually go to bed a little hungry. I'd guess I'm right about 2000 cal/day but absolutely not more than 2500. I'll give it another week and if the scale ain't moving in the right direction, I'll count calories for a couple days
 
Today I got in my normal cardio ..45 minutes 608 cal
Afterwards deltoid training

HS isolateral presses

45lb ES wu x 20 reps
90 lb ES wu x 10 reps
115lb ES x 10,9,7 reps

Smith machine upright rows 90 lb x 12reps( or until I can't pull the weight above my chest)

Supersetted with 25 lb side laterals. 4 sets total each

Cable high face pulls with rope 3'sets

Good pump!! One of those shoulder burning I can hardly hold my arms up they feel on fire pumps

20 minutes steam room after wards
 
Cardio same today 45 min 634 cal

Afterwards I visited my daughter for a hour and ate a little bite then went back for a quick leg workout.

Squats

1x135x 15 wu
1x225x 10 wu
1x315x 7,5

Walking lunges with 60lb barbell 4 sets x 50 ft? Maybe 12 steps each leg

3 sets ea leg curls and leg ext

2 sets stiff legged deads w/100 lb plus ezcurl bar

I'm thinking about splitting legs into 2 workouts about 4 days apart . With 1 workout emphasising quads and the other mostly hamstrings/ calves. To do them both would take too long and probably exhaust me as I'm in cut mode currently
 
1-1-2015 weigh in was 245. 5 lbs above my goal I set for 240.

New goal for Feb 1 is 235. Tomorrow I start again!!!

Just donated whole blood to the tune of 2.5 cups to the shitter. Gots to keep them rbc count down my brothers
 
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Training today was arms. Seldom do I single out arm training in one day, decided to break the mold today for a change. My youngest son(18) joined the gym where I work out and has asked me about different exercises to do for arms etc so we did arms together.

Feels good to pass on some of my knowledge that I've accumulated over the years of training.

His comments were funny about some things. He is basically untrained so gains in strength and size will come rather quickly for the first 6 months, and I'm looking forward to working with him.
 
Trained back today... Bought some equi block online for my elbows. It's a pain blocked thT has capacium in it. Did some dumbell pullovers at the end of my workout and the elbows were in a little pain but very tolerable.

Strength was decent handling 100 lb Dumbbells for single arm rows.
 
weight this morning was 246. trained chest and triceps with my son in the afternoon.

bar bench press went ok. I felt like my right elbow was limiting me somewhat.

135x15 WU
225x 8 WU
275x 6 WU
315x 2
275x8
225x13

went straight into Hammer Strength iso lateral incline presses then steep incline presses. Also added 2 sets of dips to failure(15,12)

Then finished with various tricep exercises.

dumbell kickbacks(havent done these in years)
one arm dumbell tricep ext
both arm dumbell ext

didnt work very heavy on most of the tricep work as my elbows are still giving fits. I think its mostly just overuse(tendonitis) but still training them just less volume and I only go fairly every other week. I'm using equi-block prior to training and thermocare/dmso mix 2x/day.

neglected my cardio a little over the last few days but gonna hit it again tomorrow 1st thing in the morning. Leg/quads tomorrow afternoon...


side note* been running about 400 mg tren E with my other aas and I've stopped it this week.I've cut out the test C, and replaced it with test prop. and dropped the Deca down to .5 ml(125mg) eod. Still keeping the 1ml(200mg) maseron E eod.

Doctor wants some blood tests before the end of the month. Getting a cat scan of my aorta and need my kidney operating up to snuff prior to. Last scan my creatinine levels were !.4 and they wouldnt give me the contrast dye so the aorta picture wasnt very clear.

The tren I've been on was most likely skewing my creatinine numbers although the gfr number was withing spec. I've been told creatinine levels can be high from strenuous exercise and high muscle mass and creatine supps(all of which i was guilty of)
 
View attachment 560055Tuesday weight was 248. Cardio thd same 45 min elliptical burning around 620 cal
Tonight's training is quads mostly, as I'm experimenting with splitting legs into predom quads and hamstring days.

quads baby!!

front squats( I made a harness out of steel that sets on my traps with 1x3"pins that stick out from my collar bone area. Makes balancing the bar a breeze. Love the front quad burn from front squats

1x135x15 WU
1x225x8
2x245x8,7
low back tight as hell after last set

leg presses

4 plates ES
1x15 reps
5 plates
3x12,12,14 reps
had more rest between the 2nd and last set

back hyper extensions
2 sets of 25
trying to strengthen low back to handle more weight with squats

calves
seated 2 plates x 3 sets to failure

straight legs(leg press sled)

3 sets 2plates ES( to failure)

leg ext
3 sets 165 x 20,18,15 walked away, but barely(kness wobbly)

1st workout structured for mostly quadriceps. Low back had tremendous pump and was very tired. hopefully it will be recovered enough for back squats in 4 days time
 
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Yesterday was a day off, no cardio either

Today I trained shoulders in the evening so the equipment wAs busy. So I changed my normal pattern. Used some machines for presses, then did some face pulls. The smith machine got free so I did my normal upright rows supersetted with dumbell lateral raises. Getting stronger on these. Next workout I'll use the 30's instead of the 25 's

Finished up with some HS deadlift ISO for shrugs ,

shoulders were toast Ed and pumped. Getting rounder loving it!
 
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