3J
Super Moderator
my stuff doesnt mean shit without your dedication.. well done!!!
Tnemo's Progression
- Thread starter tnemo
- Start date
my stuff doesnt mean shit without your dedication.. well done!!!
tnemo
New member
Getting better each week, no pic for today.
Today I went in and had my BF tested with the callipers (7pnts)
In End of Nov I was at 16.7 today they measured and it came it at 10.2 Ha Dam diet is working. That being said Im tightening up and getting good definition but the belly can still loose a few inches. I think its time to book another water test. Cause I know Im not 10.2 yet, and I made them measure twice cause I didn't believe it.
Anyways
30 min Cardio in the am
then Chest at noon
Bench 95x15/95x8/155x5155x8 last 4 had negatives
Incline 95x12/95x8/115x5/135x5 last 2 were negatives
Pec Flys (Machine)100x15/165x5/175x5/190x8
Weighted dips 207x6/207x4/197x8
Tweeked my bad shoulder today so Im icing it tonight, hope I didnt push it out to badly.
Today I went in and had my BF tested with the callipers (7pnts)
In End of Nov I was at 16.7 today they measured and it came it at 10.2 Ha Dam diet is working. That being said Im tightening up and getting good definition but the belly can still loose a few inches. I think its time to book another water test. Cause I know Im not 10.2 yet, and I made them measure twice cause I didn't believe it.
Anyways
30 min Cardio in the am
then Chest at noon
Bench 95x15/95x8/155x5155x8 last 4 had negatives
Incline 95x12/95x8/115x5/135x5 last 2 were negatives
Pec Flys (Machine)100x15/165x5/175x5/190x8
Weighted dips 207x6/207x4/197x8
Tweeked my bad shoulder today so Im icing it tonight, hope I didnt push it out to badly.
tnemo
New member
The weekly 3J meal plan
View attachment 540939
View attachment 540939
brownchoclit
New member
^^hahaha love the expression in your squat pic!!! great progress bro...
tnemo
New member
Yep I hurt my shoulder on Monday too many negatives on the bench press.
Tuesday workout suffered for it, probably gonna to have to take it easy on the right side this week, Ice and cardio.
Couldn't get the deadlifts done yesterday and struggled the whole workout to support the shoulder. I am ok with pushing just cant pull on it. It should be fine in a few days as long as I take it easy, but I have never been one to back off, so this week is going to be tough. I probably just reduce the weight on the right side and switch to DB's
Tuesday was back day still on trac with the diet, the workout is not worth posting I got through the weighted pull up and then pretty much done and had to finish out at 50% of normal
Booked a water test for Thursday, so I can see where Im really at, last one I had done was in Aug/11 and I was 22.19 then had calliper in late Nov came in at 16.7 which has been averaging about 2lbs month BF progression, The wheels fell off in Dec so I figure im probably still around 15 to 16%.
Tuesday workout suffered for it, probably gonna to have to take it easy on the right side this week, Ice and cardio.
Couldn't get the deadlifts done yesterday and struggled the whole workout to support the shoulder. I am ok with pushing just cant pull on it. It should be fine in a few days as long as I take it easy, but I have never been one to back off, so this week is going to be tough. I probably just reduce the weight on the right side and switch to DB's
Tuesday was back day still on trac with the diet, the workout is not worth posting I got through the weighted pull up and then pretty much done and had to finish out at 50% of normal
Booked a water test for Thursday, so I can see where Im really at, last one I had done was in Aug/11 and I was 22.19 then had calliper in late Nov came in at 16.7 which has been averaging about 2lbs month BF progression, The wheels fell off in Dec so I figure im probably still around 15 to 16%.
tnemo
New member
Update,
skipped shoulders this week, have to give the right one a rest, still a little tender and sore from Monday. Did a full core workout on Wed instead and hit legs hard on Thursday.
Friday was Bi's and Tris
Morning cardio is going ok, but I still have a hard time getting going in the morning.
The 3J diet plan is kicking my ass, on a positive note my metabolism is ramping up Im noticing Im starting to be hungry all the time now and watching the clock for my next meal.
I had the water test on thursday and I weighed in at 186 with a BF% of 17.2
5.2% to reach my goal.
On Saturdays Ive been going to the gym and trying a few of my 1RM's to see how close I am, Squatted 405 today for 3. then I gave it 10 min and tried 435 ouch, defiantly going to have to wrap the knees for that made two attempts I got all the way down parallel but couldn't push it up, I'll get er done next week.
Here are some updated pic's from this week.
View attachment 541022View attachment 541024View attachment 541990View attachment 541991
skipped shoulders this week, have to give the right one a rest, still a little tender and sore from Monday. Did a full core workout on Wed instead and hit legs hard on Thursday.
Friday was Bi's and Tris
Morning cardio is going ok, but I still have a hard time getting going in the morning.
The 3J diet plan is kicking my ass, on a positive note my metabolism is ramping up Im noticing Im starting to be hungry all the time now and watching the clock for my next meal.
I had the water test on thursday and I weighed in at 186 with a BF% of 17.2
5.2% to reach my goal.
On Saturdays Ive been going to the gym and trying a few of my 1RM's to see how close I am, Squatted 405 today for 3. then I gave it 10 min and tried 435 ouch, defiantly going to have to wrap the knees for that made two attempts I got all the way down parallel but couldn't push it up, I'll get er done next week.
Here are some updated pic's from this week.
View attachment 541022View attachment 541024View attachment 541990View attachment 541991
Last edited:
weights=life
TPP, NPP, PRIMO ACE
lol zeek you always come up with the weirdest comparissons. bro has anyone ever told you u like like iceman chuck lidell..
weights=life
TPP, NPP, PRIMO ACE
and great progress
tnemo
New member
Well the shoulder is staring to feel a little better, I took it easy this week, hence the one/week update.
I skipped back, chest and shoulders this week, did extra cardio, core legs bis and tris
The wheel on the diet fell off this week but all in all I am see decent progress considering if you compare to where I was a year ago.
I did narrow pullup on Friday, shoulder is a little tender today, I would normally do weighted but I just did higher rep no weight I got 35 out before my forearms gave out.
On a positive note with the bad shoulder it is truly forcing me to focus on isolation exercises.
I am still waiting for my Inzer belt to come in, I called on Friday they told me it is still two weeks out, Im getting impatient I don't want to load any more weight on the squats or DL until its in. Thanks to Dadawg for recommending and helping me out with info on the belt
I skipped back, chest and shoulders this week, did extra cardio, core legs bis and tris
The wheel on the diet fell off this week but all in all I am see decent progress considering if you compare to where I was a year ago.
I did narrow pullup on Friday, shoulder is a little tender today, I would normally do weighted but I just did higher rep no weight I got 35 out before my forearms gave out.
On a positive note with the bad shoulder it is truly forcing me to focus on isolation exercises.
I am still waiting for my Inzer belt to come in, I called on Friday they told me it is still two weeks out, Im getting impatient I don't want to load any more weight on the squats or DL until its in. Thanks to Dadawg for recommending and helping me out with info on the belt
tnemo
New member
I ordered to 10mm Lever belt
tnemo
New member
Ive been slacking this week,
I find it hard to stay motivated and lift light,
Shoulder is feeling much better(Started Physio on it), But i missed my morning Cardio this week.
I'm going to kick it off again starting tomorrow am. Since it was a slack week I finally booked my tooth extraction and implant, been putting that off way too long, I had a root canal done many years ago that cracked so its been bad, anyways in and out in two hour and a fresh new implant haha. hurts like a bastard.
My gym started a 1000lbs club Squat + Bench press + Deadlifts, according to my calculator i'm about 60lbs shy on my max lifts. Now im really impatiently waiting for my belt to get in.
Chest really swelled up this week, I think its the higher reps and lower weight wish I could look like this all the time.
View attachment 541238
I find it hard to stay motivated and lift light,
Shoulder is feeling much better(Started Physio on it), But i missed my morning Cardio this week.
I'm going to kick it off again starting tomorrow am. Since it was a slack week I finally booked my tooth extraction and implant, been putting that off way too long, I had a root canal done many years ago that cracked so its been bad, anyways in and out in two hour and a fresh new implant haha. hurts like a bastard.
My gym started a 1000lbs club Squat + Bench press + Deadlifts, according to my calculator i'm about 60lbs shy on my max lifts. Now im really impatiently waiting for my belt to get in.
Chest really swelled up this week, I think its the higher reps and lower weight wish I could look like this all the time.
View attachment 541238
Phatbastard
Knowledge Equals Results
LOL U can and will! Your doing all the right things to get there. It just takes time.
tnemo
New member
Time for an update, been really busy at work and the gym.
Diet has been good, but I still need to tighten it down a little further.
Been slacking on the cardio, but last week I started a martial arts class to help improve some of my flexibility. I defiantly have to say that I was humbled by a couple of 16 year old kids. My weight belt and Knee wraps from inzer came in, and Im still trying to get used to using a belt, but my lifts feel better.
Here is an update on the big three 1RM
Flat bench 205lbs
Deadlift 405lbs
Squat 425lbs - this one hurt
I have to get into a chiropractor been having a few issues with the small stabilizing muscles in the lower back.
This weeks Pic's
View attachment 541871View attachment 541872
Special Thanks to a few dedicated guys on here for helping me: 3J, Dadawg, Zeek, and Phatbastard
Diet has been good, but I still need to tighten it down a little further.
Been slacking on the cardio, but last week I started a martial arts class to help improve some of my flexibility. I defiantly have to say that I was humbled by a couple of 16 year old kids. My weight belt and Knee wraps from inzer came in, and Im still trying to get used to using a belt, but my lifts feel better.
Here is an update on the big three 1RM
Flat bench 205lbs
Deadlift 405lbs
Squat 425lbs - this one hurt
I have to get into a chiropractor been having a few issues with the small stabilizing muscles in the lower back.
This weeks Pic's
View attachment 541871View attachment 541872
Special Thanks to a few dedicated guys on here for helping me: 3J, Dadawg, Zeek, and Phatbastard
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