Tnemo's Progression
- Thread starter tnemo
- Start date
tnemo
New member
Week # 1 summary with 3J
I wont lie the week has been rough, except the high carb days are great! Ive been doing a 30 min fasting cardio every morning around 6am. Now I have never been a morning person so its been rough getting going especially on the Thursday which is the morning after the no Carbs.
3J has been great answers all my questions and tweaked the diet a bit here and there to match my schedule
I am definitely seeing some positive changes, definition, weight.
Its only been one week so my body is still adjusting to the diet. All this protein is making me pretty bunged up...lol
Summary for the week
Measurements - no Changes
Weight -183 to 181 Down 2lbs haha not sure where it went other than my skin look tighter
My BF calculator says 17.3% down 1% from Monday
I will admit I broke down and had one apple yesterday on my low carb day, Ill do better next week
Cardio:
I did 6 days fasting every morning for 30 min average heart rate 151bpm and a total of 17.3 miles 2450 calories
Weights
Monday - chest
21 sets 186 reps total volume 15115 lbs (81 lbs per rep average)
Tuesday - back
15 sets 153 reps total volume 18470 lbs (120 lbs per Average)
Wednesday - shoulders
16sets 131 reps total volume 5390 lbs (41 lbs per rep average)
Thursday - legs
16 sets 153 reps total volume 54615 lbs (357 lbs per rep average)
Friday - Bi's and tri's
28 sets 300 reps total volume 13080 lbs (43 lbs per rep average)
All in all 3J has been awesome, answers my dumb questions and slaps me when I complain, Motivations is pretty high.
Energy levels are down a bit but I am sure they will recover as my body adjust to the diet.
I wont lie the week has been rough, except the high carb days are great! Ive been doing a 30 min fasting cardio every morning around 6am. Now I have never been a morning person so its been rough getting going especially on the Thursday which is the morning after the no Carbs.
3J has been great answers all my questions and tweaked the diet a bit here and there to match my schedule
I am definitely seeing some positive changes, definition, weight.
Its only been one week so my body is still adjusting to the diet. All this protein is making me pretty bunged up...lol
Summary for the week
Measurements - no Changes
Weight -183 to 181 Down 2lbs haha not sure where it went other than my skin look tighter
My BF calculator says 17.3% down 1% from Monday
I will admit I broke down and had one apple yesterday on my low carb day, Ill do better next week
Cardio:
I did 6 days fasting every morning for 30 min average heart rate 151bpm and a total of 17.3 miles 2450 calories
Weights
Monday - chest
21 sets 186 reps total volume 15115 lbs (81 lbs per rep average)
Tuesday - back
15 sets 153 reps total volume 18470 lbs (120 lbs per Average)
Wednesday - shoulders
16sets 131 reps total volume 5390 lbs (41 lbs per rep average)
Thursday - legs
16 sets 153 reps total volume 54615 lbs (357 lbs per rep average)
Friday - Bi's and tri's
28 sets 300 reps total volume 13080 lbs (43 lbs per rep average)
All in all 3J has been awesome, answers my dumb questions and slaps me when I complain, Motivations is pretty high.
Energy levels are down a bit but I am sure they will recover as my body adjust to the diet.
Last edited:
tnemo
New member
Week # 2
So this week I have my Diet dialed in with 3J and got the timing down.
Energy levels were way up this week even on the no carb days and also I have been running hotter than normal, with the 3J diet there is no need for any type of thermogenic. The Diet has been tough but I’m pushing through it.
Once again I can’t say it enough 3J has been great and is always on top of my questions. Not much for weight change which is good, but skin has been tighter and measurements are down by about quarter to half and inch. Still bloated on the high carb days but it was better than the previous week.
I haven’t been hungry at all but I find towards the end of the week I am having huge Sugar craving. I have always satisfied those with an apple. Last week I bought 4 apples and had one on the Saturday, On Monday I went through my fridge and threw everything out.
I am probably going to start updating my log daily and posting my sets, this week was all about pushing myself past some barriers I’ve been fighting with. This week a friend at the gym called me out! I have always been a firm believer of slow steady progression but my little gym buddy (ipod) this week was telling me my 1 rep max are way up. So I was talking to my friend and he actually said that I could probably lift more and was holding myself back to much: quote I should be lifting heavy and the question was Why am I not?
To this point as I said earlier I have always believed in slow steady progression but I have never gone in to the gym and tried to do my one rep max to gauge where I am at. I use each routine and add weight each week when it gets easier.
So to make a long story short I tried leg press and deadlifts last week.
On Thursday I had 670lbs loaded for calves on the leg press and I would have never dreamed that I could actually press it my sets are usually 360lbs for 4 sets. So I grabbed him for a spot and I managed to actually squeeze 4 complete reps out @ 670lbs, sweet definite personal best! I was pretty proud of myself until I got home.
I looked at my routine for legs and this is what it was:
Deep Squats 235x12/235 x5/245x8/265x12
Hamstring curls 170x12/170x8/170x5/160x8
Calve Press 670x15/670x15/670x8/670x12
Legg Press 670x4
Leg Extensions 170x12/190x8/200x5/200x7
Thinking about it after, I should have been burned out by the time I hit the leg press from the squats and then If I completed enough press’s there is no way I should had done the volume I did on the leg extensions.
Yesterday I went into the Gym to see if I could actually lift what my Ipod was telling me Deadlift 1RM = 305lbs Now because I hate playing with multiple weights I said fuck it and loaded 3 plates each side for 315lbs.
Now I’m standing there feeling like an idiot because mentally I really don’t think I can lift it, so I line it up and dam I squeeze 2 out with perfect form. So this week has all been about metal blocks and changes. Apologies for the long post, thanks for taking the time to read, Comments are appreciated.
Measurements:
Weight 180.8 down 2.2lbs
Neck 17” no Change
Chest 42.5” Down half an inch
Stomach 36.5” down half inch
Waist line 35” no change
Biceps 13” No Change
Thighs 23.25” up quarter
Calves 14.75” up quarter
Forearm 11.25” up quarter
So this week I have my Diet dialed in with 3J and got the timing down.
Energy levels were way up this week even on the no carb days and also I have been running hotter than normal, with the 3J diet there is no need for any type of thermogenic. The Diet has been tough but I’m pushing through it.
Once again I can’t say it enough 3J has been great and is always on top of my questions. Not much for weight change which is good, but skin has been tighter and measurements are down by about quarter to half and inch. Still bloated on the high carb days but it was better than the previous week.
I haven’t been hungry at all but I find towards the end of the week I am having huge Sugar craving. I have always satisfied those with an apple. Last week I bought 4 apples and had one on the Saturday, On Monday I went through my fridge and threw everything out.
I am probably going to start updating my log daily and posting my sets, this week was all about pushing myself past some barriers I’ve been fighting with. This week a friend at the gym called me out! I have always been a firm believer of slow steady progression but my little gym buddy (ipod) this week was telling me my 1 rep max are way up. So I was talking to my friend and he actually said that I could probably lift more and was holding myself back to much: quote I should be lifting heavy and the question was Why am I not?
To this point as I said earlier I have always believed in slow steady progression but I have never gone in to the gym and tried to do my one rep max to gauge where I am at. I use each routine and add weight each week when it gets easier.
So to make a long story short I tried leg press and deadlifts last week.
On Thursday I had 670lbs loaded for calves on the leg press and I would have never dreamed that I could actually press it my sets are usually 360lbs for 4 sets. So I grabbed him for a spot and I managed to actually squeeze 4 complete reps out @ 670lbs, sweet definite personal best! I was pretty proud of myself until I got home.
I looked at my routine for legs and this is what it was:
Deep Squats 235x12/235 x5/245x8/265x12
Hamstring curls 170x12/170x8/170x5/160x8
Calve Press 670x15/670x15/670x8/670x12
Legg Press 670x4
Leg Extensions 170x12/190x8/200x5/200x7
Thinking about it after, I should have been burned out by the time I hit the leg press from the squats and then If I completed enough press’s there is no way I should had done the volume I did on the leg extensions.
Yesterday I went into the Gym to see if I could actually lift what my Ipod was telling me Deadlift 1RM = 305lbs Now because I hate playing with multiple weights I said fuck it and loaded 3 plates each side for 315lbs.
Now I’m standing there feeling like an idiot because mentally I really don’t think I can lift it, so I line it up and dam I squeeze 2 out with perfect form. So this week has all been about metal blocks and changes. Apologies for the long post, thanks for taking the time to read, Comments are appreciated.
Measurements:
Weight 180.8 down 2.2lbs
Neck 17” no Change
Chest 42.5” Down half an inch
Stomach 36.5” down half inch
Waist line 35” no change
Biceps 13” No Change
Thighs 23.25” up quarter
Calves 14.75” up quarter
Forearm 11.25” up quarter
PedestrianX
Bi-winning
Fuckin rights bro. Thats an awesome transformation. Imagine what you will get done in another 10 mos. But loose the tampon for the squats 
tnemo
New member
Today was the High Carb day, I still struggle to get all the food in. By the end of the day I'm still really bloated but it subsides usual by the morning for the cardio.
I had a great workout in the gym Today Pumps were better than normal and lots of energy.
I did my 30 min cardio session at 5:30 am this morning
then at noon it was chest today
Prework out was:
1 scoop n2Kts
1 scoop animal Rage
Really tastes like crap but it work well for me
Bench Press 75x15/75x8/145x5/145x7(fail)
Incline Press "Machine" 100x15/70x8/120x8/130x6(fail)
Pec flys "Machine" 100x15/100x10/160x8/165x6(fail)
Weighted Dips 207x6/207x1(fail)/182x5
I had a great workout in the gym Today Pumps were better than normal and lots of energy.
I did my 30 min cardio session at 5:30 am this morning
then at noon it was chest today
Prework out was:
1 scoop n2Kts
1 scoop animal Rage
Really tastes like crap but it work well for me
Bench Press 75x15/75x8/145x5/145x7(fail)
Incline Press "Machine" 100x15/70x8/120x8/130x6(fail)
Pec flys "Machine" 100x15/100x10/160x8/165x6(fail)
Weighted Dips 207x6/207x1(fail)/182x5
tnemo
New member
Today was the Low Carb day, Energy level are up weight is up only due to the amount of food on the high carb days. The workout was tough today (Back) by my last set I was completely spent.
Once again Cadio at 6am for 30 min
Weights at noon
Prework out was:
1 scoop n2Kts
1 scoop animal Rage
all I can say it is the most vial thing I have tasted, but for me its the stuff that works the best.
I started doing weighted pullups this week
Weighted Pull up (207lbs ea rep) 5/5/4/4
Bent over row 95x15/95x8/185x5/185x8
Pulldowns 120x15/120x8/160x5/160x8
Wide grip row 100x15/100x8/160x5/160x8
deadlifts 135x15/315x1(I had nothing left)/235x8 had to get the last set in took a 5 min break
I'm probably gonna feel this tomorrow, My body may not be changing fast but dam I am defiantly getting stronger on the diet...3J rocks
Pick from today after workout
View attachment 540848
Once again Cadio at 6am for 30 min
Weights at noon
Prework out was:
1 scoop n2Kts
1 scoop animal Rage
all I can say it is the most vial thing I have tasted, but for me its the stuff that works the best.
I started doing weighted pullups this week
Weighted Pull up (207lbs ea rep) 5/5/4/4
Bent over row 95x15/95x8/185x5/185x8
Pulldowns 120x15/120x8/160x5/160x8
Wide grip row 100x15/100x8/160x5/160x8
deadlifts 135x15/315x1(I had nothing left)/235x8 had to get the last set in took a 5 min break
I'm probably gonna feel this tomorrow, My body may not be changing fast but dam I am defiantly getting stronger on the diet...3J rocks
Pick from today after workout
View attachment 540848
Last edited:
tnemo
New member
I like the Grape it taste really good, and there is no crash, I use it to offset the taste of the animal rage, best dam pups mixing the two and a ton of energy. But I dont recommend the animal rage to anyone it work extremely well but it tastes like ass
tnemo
New member
Thanks for the positive feedback!
Today was a tough day I pushed hard through chest and back this weeks so my shoulder were already feeling it today.
never sore the next day always 48 hours so when I hit shoulders yesterday it didnt take much to fire them up.
I missed my Cardio this morning first time I missed it in 3 weeks.
It was a no carb day, energy was pretty decent up until about 5pm. I went to the local pub with a friend and all I had was Water and a few celery sticks! Tough on the no carb day I could smell the sugar before I even walked in!
Today's routine
Cadio - missed morning session
Pre-workout - same nasty stuff
Shoulders:
Military press "machine" 70x15/70x8/140x5/160x8
DB Delt side raise 30x15/25x8/40x5/45x8 each side
Seated forward raise 35x15/45x15/55x8(total failure, 3 negatives)
the morning after the no Carb day, weight is down but its water weight and I can start to really see my Obliques pushing through, but that only lasts until the first meal.
Pic of the shoulders
View attachment 540876
Today was a tough day I pushed hard through chest and back this weeks so my shoulder were already feeling it today.
never sore the next day always 48 hours so when I hit shoulders yesterday it didnt take much to fire them up.
I missed my Cardio this morning first time I missed it in 3 weeks.
It was a no carb day, energy was pretty decent up until about 5pm. I went to the local pub with a friend and all I had was Water and a few celery sticks! Tough on the no carb day I could smell the sugar before I even walked in!
Today's routine
Cadio - missed morning session
Pre-workout - same nasty stuff
Shoulders:
Military press "machine" 70x15/70x8/140x5/160x8
DB Delt side raise 30x15/25x8/40x5/45x8 each side
Seated forward raise 35x15/45x15/55x8(total failure, 3 negatives)
the morning after the no Carb day, weight is down but its water weight and I can start to really see my Obliques pushing through, but that only lasts until the first meal.
Pic of the shoulders
View attachment 540876
tnemo
New member
Today was the high carb day, been bouncing off the walls all day ( I love carbs, HA)
I am quickly finding that the harder I push the better my body is responding, Did Legs today and pushed so hard I almost passed out then had to take a 5 min hovering over a garbage can, good thing nothing came out but it was close. Id hate to loose all my food I ate...lol
5:30am 30 min Cardio
noon Legs, same nasty prework drink
Squats 235x12/235x8/305x10/315x10
Seated Hamstring curls 170x12/170x8/190x6/190x8
Calf Press(leg press machine) 670x15/670x15/670x15/670x5
I tried to get my buddy to sit on the top of the machine since I would have had to go across the gym to find more plates, but she wasnt having it
leg press 670x5/670x3
Leg Extensions 150x12/150x8/210x5/210x8
Forgive the facial expression but here is a pick of todays squats
View attachment 541989
I am quickly finding that the harder I push the better my body is responding, Did Legs today and pushed so hard I almost passed out then had to take a 5 min hovering over a garbage can, good thing nothing came out but it was close. Id hate to loose all my food I ate...lol
5:30am 30 min Cardio
noon Legs, same nasty prework drink
Squats 235x12/235x8/305x10/315x10
Seated Hamstring curls 170x12/170x8/190x6/190x8
Calf Press(leg press machine) 670x15/670x15/670x15/670x5
I tried to get my buddy to sit on the top of the machine since I would have had to go across the gym to find more plates, but she wasnt having it
leg press 670x5/670x3
Leg Extensions 150x12/150x8/210x5/210x8
Forgive the facial expression but here is a pick of todays squats
View attachment 541989
Last edited:
tnemo
New member
Friday was a rough day - low carbs
the longer i say on this the worse it seems to get, I pushed really hard in the gym this week and I forgot to eat a sweet potato on thursday, By friday I would have killed someone for a candy bar, I mean holly shit.
Mon and Thursdays are the high carb days but it seems by the time I hit friday Im so depleted that I would eat just about any simple sugar i could get my hands on.
On a positive note, the love handles are almost gone and if I flex I can actually see my six pack now! by the morning after the no carb day my stomach is starting to look flatter, but my overall weight has not changed.
Friday's workout
30 min in the morning fasted
bi's and tri's noon
No pic today
Barbell curls 70x15/70x8/90x5/90x6
Hammer curls 30x15/30x850x5/50x7
21's 60x15/60x8/70x3/70x4
skull crushers 60x13/60x8/70x3/70x4
straight rope pull down 60x15/60x8/70x5/70x6 then dropset to complete burnout and failure
the longer i say on this the worse it seems to get, I pushed really hard in the gym this week and I forgot to eat a sweet potato on thursday, By friday I would have killed someone for a candy bar, I mean holly shit.
Mon and Thursdays are the high carb days but it seems by the time I hit friday Im so depleted that I would eat just about any simple sugar i could get my hands on.
On a positive note, the love handles are almost gone and if I flex I can actually see my six pack now! by the morning after the no carb day my stomach is starting to look flatter, but my overall weight has not changed.
Friday's workout
30 min in the morning fasted
bi's and tri's noon
No pic today
Barbell curls 70x15/70x8/90x5/90x6
Hammer curls 30x15/30x850x5/50x7
21's 60x15/60x8/70x3/70x4
skull crushers 60x13/60x8/70x3/70x4
straight rope pull down 60x15/60x8/70x5/70x6 then dropset to complete burnout and failure
coolhandjames
I am b@nned !
Reminds me of one of those get ripped quick commercials...
" LOOK AT STAN AFTER 10 WEEKS OF USING HYDROXYCUT " !!!
Good job dude !
" LOOK AT STAN AFTER 10 WEEKS OF USING HYDROXYCUT " !!!
Good job dude !
tnemo
New member
Haha thx, but what they dont tell you its not the hydroxcut, it's all diet...3J is my hydroxycut, at least I know his stuff works!!
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