Deako's Journey to Shred!
- Thread starter Deako
- Start date
Thanks man! Since I was so fat, my lower abs have plenty of skin to tighten up... kinda pissin me off... oh well... and I will be satisfied if I can get rid of the genetic side tit fat... LOL one thats gone... good night! lOL
ebfitness
Registered
Most people tend to deposit fat in specific areas of the body, and those stubborn areas are always the last to go. Sucks. Just stay on the grind, man!
For sure! It was kind of amusing this weekend... my parents were in town visiting and they stay at a local hotel with a pool... on purpose so we can utilize it since it was a cooker here on Saturday.
So the 4 of us are in the pool and a girls softball team comes in probably about 11-13 years old... so I get out of the pool and my wife tells me that I had about 4 admirers of the team... like jaw open admirers...
I told her... hey should I go talk to them... HAHAHHA! She goes that might make their day... and make you a REAL freak.... LOL
I could not stop laughing... Quality shit...
This last weekend was one schedule conflict after another since my parents were in town...
Friday - Did not train
Saturday - Back and Abs
Close Grip pullups - 4x
Barbell Rows - 5x up to 195
Front Pulldowns - 5x up to 185
Machine Rows - 5x - I will admit, I followed a more JOJ approach in counting for these... I did 12-15, rested about 3 seconds, and then repped out 5 more...
Machine Pulldowns - 5x - held 2 second stretch at top, and 2 seconds at the bottom for max stretch and squeeze
Dumbbell Rows - 4x - did these a little lighter so I could FEEL the squueze
Hyperextensions - 5x with a 25lb plate
Weighted ab circuit - 5x
Rope Crunches - 25-30
Medicine Ball Crunches - 25-30
Roman Chair leg lifts with a 15lb dumbbell between my feet
Friday - Did not train
Saturday - Back and Abs
Close Grip pullups - 4x
Barbell Rows - 5x up to 195
Front Pulldowns - 5x up to 185
Machine Rows - 5x - I will admit, I followed a more JOJ approach in counting for these... I did 12-15, rested about 3 seconds, and then repped out 5 more...
Machine Pulldowns - 5x - held 2 second stretch at top, and 2 seconds at the bottom for max stretch and squeeze
Dumbbell Rows - 4x - did these a little lighter so I could FEEL the squueze
Hyperextensions - 5x with a 25lb plate
Weighted ab circuit - 5x
Rope Crunches - 25-30
Medicine Ball Crunches - 25-30
Roman Chair leg lifts with a 15lb dumbbell between my feet
ebfitness
Registered
Yup, this is why I avoid family at all costs.
Yup, this is why I avoid family at all costs.
Well I see them about once every other month... so its not terrible... but when I am amped for a workout, and then have to miss it = IRKED!
Chicken Tenderloin on the grill
CHocolate Mint protein pancake topped with Walden Farms Marshmallow dip and Pumpkin pie spice
PB2 and Walden farms Strawberry Jam on a chocolate protein pancake
Top is an oatmeal pancake with walden farms marshmallow dip and bottom is chocolate mint Protein Pancake
CHocolate Mint protein pancake topped with Walden Farms Marshmallow dip and Pumpkin pie spice
PB2 and Walden farms Strawberry Jam on a chocolate protein pancake
Top is an oatmeal pancake with walden farms marshmallow dip and bottom is chocolate mint Protein Pancake
ebfitness
Registered
Hey, even on the biggest of cuts I tell my clients to have a cheat meal every 2 weeks...enjoy!
Hey, even on the biggest of cuts I tell my clients to have a cheat meal every 2 weeks...enjoy!
Last tuesday I pulled a binge and slammed a whole jar of organic PB... then proceeded to shit machete's for the next 10 hours... I was hoping to hold off until thursdayish... but idk man... LOL
ebfitness
Registered
Well, I'm not cutting, so I'm gonna go dip some meatlover's pizza and waffle fries in PB.
Well, I'm not cutting, so I'm gonna go dip some meatlover's pizza and waffle fries in PB.
That sounds like cheater's paradise... LOL
The chinese buffet last night was epic... and the carb bomb was much needed... I woke up today feeling SOO good and full of energy (imagine that)... LOL My body seems to have sucked up the carbs nicely!!! 3 plates of white rice and 6 ho-ho's will do the trick every time! LOL
Tuesday - Legs
Lunges - smith machine - 15 per leg to start
Stiff leg deads - 5x175
Leg press - 3 plates - 15 reps normal position and 15 reps close position
Squats - 5x95 - 25 reps per set supersetted with dumbbell lunges
Leg Extensions - 3 sets of 75's (25 low half, 25 upper half, 25 full) 3 sets of straight up extensions
Lying Leg curls - 5 sets of 80 lbs - did them SUPER slow and contracted
Weighted ABS - 15 minutes of various exercises.
Lunges - smith machine - 15 per leg to start
Stiff leg deads - 5x175
Leg press - 3 plates - 15 reps normal position and 15 reps close position
Squats - 5x95 - 25 reps per set supersetted with dumbbell lunges
Leg Extensions - 3 sets of 75's (25 low half, 25 upper half, 25 full) 3 sets of straight up extensions
Lying Leg curls - 5 sets of 80 lbs - did them SUPER slow and contracted
Weighted ABS - 15 minutes of various exercises.
Wednesday - Chest/Bi's
Flat bench on smith - 6x up to 200
High Cable Fly - 5x up to 105 - squeezed out 15 per set minimum
Med Cable Fly - 4x up to 105 - squeezed and paused at contraction for 2 seconds
Incline HS press - 5x up to 3 PPS - HARD!
Alternating dumbbell curls - 5x - warmup + working - turned the pinky in HARD at the top
Machine Curls - 6x - did 15 reps, paused at the bottom of the movement for 5 breaths, then repped out 5 more.
Seated dumbbell curls - Hammer to start then twisted up at the top.
Flat bench on smith - 6x up to 200
High Cable Fly - 5x up to 105 - squeezed out 15 per set minimum
Med Cable Fly - 4x up to 105 - squeezed and paused at contraction for 2 seconds
Incline HS press - 5x up to 3 PPS - HARD!
Alternating dumbbell curls - 5x - warmup + working - turned the pinky in HARD at the top
Machine Curls - 6x - did 15 reps, paused at the bottom of the movement for 5 breaths, then repped out 5 more.
Seated dumbbell curls - Hammer to start then twisted up at the top.
ebfitness
Registered
When I ran a keto cut in the past, my cheat meal was always a Chinese buffet...pure euphoria.
That is exactly how I felt last night... pure satisfaction! its the only bloat I like! LOL
daywalker72
Registered
- Joined
- Sep 3, 2012
- Messages
- 10
- Reaction score
- 0
- Points
- 0
