Mister69's Log

[AngryMuscles]

or as someone would put it, under recovery

i'm taking this week off from lifts and concentrate on cardio. cardio is a bitch

 

[mister69]

8/30

walk around neighborhood- 25minutes

 

[AngryMuscles]

how da walk feel?

 

[mister69]

felt good , i have been extremly stressed because of work this week so it def relieved some of the unwanted stress.

 

[mister69]

9/2
Fasted morning cardio (walk around neighborhood)- 20 minutes

-for anyone that is interested figured I would post my breakfast;
Meal 1- 1.5cups egg whites
1\2 cup oats
1\4 cup cashews
1 grapfruit w\spleda for taste

-Had 3 refeed meals yesterday; Mcdonalds breakfast, sushi, bbq w\hotdogs etc.

 

[AngryMuscles]

yum

 

[mister69]

9/5

squat- 315# 1x8, 345# 1x4
hack squat- #185 1x20
pullthrus- 225# 2x20
ab\aductor- 100#,120# 1x20 each
dc style calves donkey- 1x8 #156
situps- #35 2x20
cardio- 20minutes

-dc stretches-
quad- 60sec
ham-60sec

-notes-
thats it guys no more low carbs my preformance was suffering. I will post the diet up for those who care later.

 

[mister69]

as for diet changes-- lowering fat and adding in carbs--protein staying the same. On workout days i am going to be taking in 350grams of carbs from (waxy maze \rice cakes\honey\cream of wheat\rice etc)
On off days i will be closer to 250 grams of carbs from teh same sources.

Protein will still come from lean steak\or very lean hamburger \ground turkey fat free\ or chicken or ahi tuna steaks.

Basically i am not going hogwild this time around and am going to shoot for a good amt of carbs where performace goes very well and i dont gain weight too fast (bf) . ANd making sure to stay healthy and getting the sled pulling and walking done!

 

[mister69]

9/5
Walk around neighborhood- 20 minutes

 

[adidamps2]

damn bro, nice too see ya back here posting.
diet looks good and work outs look nice as well.

whats the wt sitting at right now?
are you doing MMA training as well? competing at any events?

 

[mister69]

I trained at a Royce gracie affiliated school for about 5 months back 1.5 years ago. Joining a grappling school oct 1st.

Weight before my carb up this past weekend was 187lbs waist is down to a 33inches from a 38. I will write more about this tongiht .

 

[mister69]

9/6

pause bench- 285# 2x5
incline hammer strength- 2x10 (3plates per side)
machine shoulder press- 168# 1x12
tri pushdowns- #150 1x20
crunches- 1x50
hanging knee raises-2x20
Eliptical- sprints 15minutes

-dc stretches-
chest- 25# 60 sec
tris-25# 60 sec
shoulder- 60 sec

-notes-
Talked to my buddy who has wrestling mats--its on starting sunday we are going to start rolling for 1 month, then Oct 1st we are joining a grappling school.

 

[AngryMuscles]

stretches are good!

 

[mister69]

god knows i need them--my legs are fryed from tuesday still and i was doing sprints lol

 

[mister69]

9/7
rack deads- 435# 1x8, #500 1x4 (PR)
45 hyper- 2plates 2x20
chest supported row- 1x6 #3plates
reverse pulldowns- #170 1x15 r\p
cable curls- #70 30r\p
1arm reverse curl- 2x10 #35
hs abs- 2x20 #2plates
low intesity cardio-20minutes

-dc stretches-
bis- 50sec
back-50sec

-notes-
PR on rack deads! legs were still sore so could not do floor deads. Hips\glutes\adductors still sore from tues. Hoepfully get some blood in there tomorrow via sled.
Carbs at 300ish today.
This week dropped all fat burners- The one fat burner contained TTA which makes you hold lots of water. So now my abs are showing nice and my waist is 33.5inches down from 38inches when i was 210-217ish and felt out of shape and like shit.

 

[AngryMuscles]

how's ur bf%?

 

[mister69]

Off day today-

I dont like to count calories really, but i was at about 2900kcals today.
On workout days i just up my carbs by 100grams. I have all this shit memorized so i just go about my day and dont complicate things at all and enjoy life and not obsess at all.

 

[adidamps2]

looks good 69
congrat son the PR

 

[mister69]

looks good 69
congrat son the PR

Thanks!

 

[mister69]

9/11
squat- 325# 1x8, 355# 1x4 (raw) (old shoes causing balance problems-getting chuck t's)

45 degree hack squats- 205# 1x20
pullthrus- 1x20, 1x18 #230
ab\ad- 100# 1x25, 120# 1x20
donkey calves (DC STYLE)- 1x7 #168
hs abs- 2plates 2x20
cardio- 20 minutes
BW- 186.5lbs (first thing in the am) (waist 33inches)

-dc stretches-
quad- 60 sec
ham- 60 sec

-notes-
My old squating shoes are worn alot on the back right so causing balance problems on squats. Either barefoot for chuck t's.
Beat everything from last week! My squat and bench have suffered through dieting and i am moving up each week so I will be back!