damn, good work! You are lean now bro
hahahahah - thanks bro - i knew i could grow into that name - better than "PudgeBody - soon to be lean"! LOL
Been uber busy last month or so - hence no posts. it's all good tho - I am keeping up w/ the diet for the most part and workouts are great - love seeing new vascularity in the mirror when i ma lifting!
Update:
Okay so here it is Xmas day already! Wha whoo!!!!! Lots of reasons to look forward to this day but one of my biggest is that it is the end (for a while) of too many tempting foods!
Had a hella busy week so no time to log, plus was not really too proud of my performance in the face of holiday treats.... Did great on the workouts - Ill log those below and nailed the cardio, but had a few sugar binges that sent my body into insulin overload - like the night we compared 3 brands of peppermint bark to see which had the best flavor, most chocolate, etc. Two holiday dinners that were a bit stressful and i went off the deep end. Fortunately I kept weighing myself and after 2 of these days and +5 lbs I decided that it didnt matter which brand was the best. Plus i had a really nice chat with Tad, my diet coach - awesome dude - check out Tadthedietcoach dot com. - always good motivation.
So here I am 2 days out from the worst and back down 4 of those pounds - whew! I got several compliments at the gym last week - which helped a lot and saw some new veins popping out on my shoulders
- love to see those subtle changes come to pass. I am concentrating on my upper body this week since the 27-30 I'll be skiing 5+ hours a day and will really fry my quads!
Tuesday
Shoulders & Abs
smith Military press
15x25lbs ea side (+30lbs for bar)
15x30lbs ea side (+30lbs for bar)
10/5x35lbs ea side (+30lbs for bar)
15x25lbs ea side (+30lbs for bar)
DB lat raises
15x20
10x25 5x20 (2 sets)
15x25
superset w/
Front Lat raises
4 sets 12x 35
Upright Rows
4sets 12 x 50
Abs
4 sets 10reps hanging upside-down crunches (before 60 mins cardio)
Wed
Chest & biceps didn't log this
Incline bench press
flat bench press
flat flyes
incline cable flyes
pec deck
Straight bar arm curls
preacher curls (ez bar)
seated incline one arm curls
2x 60 min cardio
Thursday
Back & triceps
wide grip pull ups
4 sets of 10
WG pull downs
4 sets
One armed Rows
4 sets
Close grip bench press
4 sets
Tricep kickbacks
tricep cable pushdowns (one armed)
really enjoyed seeing the definition coming out in my tri's!
2x 60 min cardio
Friday Christmas Day
Shoulders &Abs
smith Military press felt really strong today!
12x25lbs ea side (+30lbs for bar)
12x35lbs ea side (+30lbs for bar)
12x40lbs ea side (+30lbs for bar)
12x40lbs ea side (+30lbs for bar)
DB lat raises
2x15x25
10/5x25
15x25
superset w/
Front Lat raises
4sets 10 (ea side) x 15
Upright Rows
4sets 10 (ea side) x 15
Cable upright front raise (cable between legs, butt to weight stack)
4 sets 10x35
Abs
4 sets 10reps hanging leg raises (felt really strong on these- got my knees up to my shoulders!!!!)
3 sets 10reps hanging upside-down crunches (before 60 mins cardio)
Whew - lots to log - workouts are really going well with the diet, feel like I'm lots weaker but getting a really great pump and good intensity/DOMS, etc. So I feel like I am maintaining muscle and not loosing it as much as fat.
Prolly won't log at all for the next 5 days but will def be pushing myself to get good exercise on the slopes (eg, leg extensions on the chairlift with ski's & boots!) and eat as close to diet as possible.
And I'm not going to go crazy with the peppermint bark or the moosemunch!
Have a great holiday all!
M
