Deako's Journey to Shred!

ebfitness said:
No one at your work's been to Africa recently have they? :p Hey...you started it by joking about leprosy...
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no no no african trips round here... LOL I may be gooching it here... but i have officially gone multiple hours without having to pass rocks out the super soaker... LOL
 
Had an amazing arm workout today... I felt like they got straight up inflated with that TUT workout... did 4 exercises for each bi's and tri's alternated... not impressive weight, but controlled and contracted... crazy good pumps!
 
Definitely thinking about upping the calories on this reverse diet quicker... my metabolism is through the roof and I cannot stop being hungry... even after 2+ gallons of water per day, I just cannot hinder these cravings... blows... but, knowing that i still am a far way away from my maintenance level, I should be able to up the calories more and still grow lean... ya know... cause I am still going to be doing the cardio (and slowly diminishing that)... so idk I may evaluate that and play around a little bit in between 4 differnet meetings today...
 
Anyone drink red-bull from 2002 - Oct 4th 2014??? File a claim to receive $10, or $15 worth of red-bull drinks... LOL See link below:http://energydrinksettlement.com/claim
HA! I just did mine... I took the $15 in sugar free red bull option...
 
Deako said:
Definitely thinking about upping the calories on this reverse diet quicker... my metabolism is through the roof and I cannot stop being hungry... even after 2+ gallons of water per day, I just cannot hinder these cravings... blows... but, knowing that i still am a far way away from my maintenance level, I should be able to up the calories more and still grow lean... ya know... cause I am still going to be doing the cardio (and slowly diminishing that)... so idk I may evaluate that and play around a little bit in between 4 differnet meetings today...
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You could just keep adding some cals each week; if you think you're starting to get a little too soft...just pull the cals back a bit...no biggie. :)
 
ebfitness said:
You could just keep adding some cals each week; if you think you're starting to get a little too soft...just pull the cals back a bit...no biggie. :)
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I am adding some today... and probably for a couple weeks will stay here... and then just keep on adding.. but def agree, that if i get "too soft" i will need to up the expenditure, or pull back the grub!
 
Thoroughly enjoying my stomach and bowel being back to normal! LOL blasted a "Lighter" yet no less intense chest/back workout yesterday... then had a guy, who BTW is about 6'3" 230 shredded come up to me and say, "Dude, you are looking boss as f**k!"Part of me is thinking, what does that even mean... and the other part of me is thinking, clearly its a compliment so who cares, just roll with it! LOL it was definitely needed after a long stressful day at work!
 
Deako said:
Thoroughly enjoying my stomach and bowel being back to normal! LOL blasted a "Lighter" yet no less intense chest/back workout yesterday... then had a guy, who BTW is about 6'3" 230 shredded come up to me and say, "Dude, you are looking boss as f**k!"Part of me is thinking, what does that even mean... and the other part of me is thinking, clearly its a compliment so who cares, just roll with it! LOL it was definitely needed after a long stressful day at work!
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Don't get raped!
 
I had a great weekend worth of workouts...

Blasted chest/back on saturday and shoulders on sunday... tonight I am gonna hit up the guns... pretty pumped! I got a second wind of motivation this weekend... honestly, its about the same level of motivation that I got when I was prepping for my contest... I got like smacked across the face with a "what the F*** are your doing" ... it was kinda weird... Definitely got some good work to do ahead of me, and honestly, cant wait to keep pounding away !!!
 
Blasted some arms last night... I could barely put my seatbelt on afterwards... Alternating bis and tris high volume, medium weight, MAJOR pump!
 
Deako said:
Blasted some arms last night... I could barely put my seatbelt on afterwards... Alternating bis and tris high volume, medium weight, MAJOR pump!
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Gotta love that feeling like your arms are moving through jello after a good session!
 
ebfitness said:
Gotta love that feeling like your arms are moving through jello after a good session!
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hells yea! I feel like a super freak yesterday... LOL tonight I have legs... hopefully i get that same feeling tonight too!
 
Had a damn good leg workout today, highlighted by:

- HEAVY Leg curls supersetting Stiff leg deads
- Leg extensions
- Hack Squats (No lock out, 80% in the positive of the movement and full, slow negative)
- Leg Presses
- Calf Raises
- Adductor - Heavy and intense....

Great sweat and incredible pump... gonna have a hard time sitting on the toilet tomorrow... LOL
 
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Deako said:
No pics... so i guess it didnt happen... right?LOL
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That would be correct. However I was simply fishing for shower nudes. Maybe next time ;-)
 
chez said:
That would be correct. However I was simply fishing for shower nudes. Maybe next time ;-)
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Gettie up! LOL No shower nudes, half naked selfies, or pics of my lucky gerbil's playing tummy sticks... sorry to disappoint!
 
Did chest/back yesteday evening highlighted by:


-HS Flat Chest Press
-Vertical Row Machine
-High Cable Cross
-Pulldowns
-Incline HS
-Pullovers


Had a pretty sweet pump going for a while... this was a "lighter" workout and squeezed no less than 10 reps on all sets... (the other chest/back workout has heavier sets where the reps are 8-10). Got me some HIIT and Abs on tap for tonight!
 
Did cardio last night: HIIT Style... 5 minute warmup, 1 minute sprints, 2 minute recovery for 35 minutes (10 sprints)... pretty owned after that...
 
Deako said:
Did cardio last night: HIIT Style... 5 minute warmup, 1 minute sprints, 2 minute recovery for 35 minutes (10 sprints)... pretty owned after that...
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I love sprints...cardio that helps you grow!
 
ebfitness said:
I love sprints...cardio that helps you grow!
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After doing these last night, I had to lay down for 5 minutes to try and get rid of the jimmy-leggs... they would not stop quivering!
 
Friday was HIIT again and abs! WOo WOo!
 
Saturday I did Chest/Back...

Exercises:

HS Flat Bench - 3 working sets up to 3 - 45's per side for 8
Vertical Row Machine - 3 working sets up to 180 for 6
Pec Dec - 3 working sets up to 175 for 10
Pulldowns - 3 working sets up to 180 for 10
Incline HS Press - 2 working sets up to 115 per side
Rack Deads - 3 working sets up to 365

I loaded up a video on instagram of the HS flat bench at 3 plates...
 
Today I did shoulders.

Highlights include:

Lateral Raises - 3 different variations @ 3 sets per variation:
- arms at 120 degrees
- arms at 90 degrees
- arms straight
Bent over rear delt raises - 3 total sets
Reverse Pec dec - 2 working sets + warm ups
Upright Rows - 3 working sets up to 135
HS Shoulder Press - 3 working sets up to 90 per side.
 
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