Leangains

Post your workouts
w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Sun Jan 15, 2012 5:11 am

Walked for 60 mins in fasted state

Meal I: 13 oz chicken tenderloin, 1 oz walnuts, small salad (550)
Meal II: 13 oz chicken tenderloin, green cabbage (350)
Meal III: 1.5 cups 2% cc, 1 scoop ON casein (400)
Total: ~1400

Supplements: 10g fish oil, 1200 mg Ca, 533 mg Mg, 1g K, YC (18, 200), EC (75, 400)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Tue Jan 17, 2012 11:55 am

Lift (fed, sipped on 15g BCAA+5g creatine)

Deadlift: (135, 225, 275, 325, 375, 430)*5
GHR (highest footpad): 7, 8
Chinups: +45#, 8, 7, 5
Seated calf: 90#, 2*8
Kneeling rollouts: 10, 8
practiced handstands, etc

today was a dietary disaster. first, I had 1000 mg caffiene between coffee and pills, which was fucking stupid and gave me a headache. next, I had to lift in the evening due to work, and being the first day back, the gym was packed. no joke, I've seen less crowded concerts. some athlete chicks started giving my buddy attitude too, pissed me off.after lifting, I had 0 appetite, so I just consumed a bunch of liquid calories in form of dextrose+whey; a liquid refeed if you will. I lift best fasted, so I'll be taking a dietary break till Saturday, since I can lift sat-mon-wed in the morning...except next monday due to travel. Also gonna change the rest day deficit to be -20% instead of -50% or so...slower but probably better in the long run. /lamerant
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Wed Jan 18, 2012 7:25 am

Walked for 60 mins in fasted state

Meal I: 26 oz chicken tenderloin, 1 cup rice, with a large side salad of cucumbers, romaine, and mushrooms (1400)
Meal II: 6 eggs, 1 oz walnut (600)
Meal III: 2 cups 4% cc, 1 oz walnut (600)
Total: ~2700

Supplements: 10g fish oil, 350000 IU D-2, 600 mg Ca, 1g K, YC (24, 400), EC (75, 200)
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Sat Jan 21, 2012 5:22 am

Didn't get a chance to do usual walks last two days, and ate ~5 to 10% under maintenance each day. resting heart rate has been consistently under 50 last week, and goes up to 75 or so on EC/YC.

Lift (fasted, 10g BCAA+5g creatine)

Bench: (95, 115, 135, 155)*5, 175*7, 5
CG Incline: 135*2*8
Front squat: (95, 135, 185)*3, 225*2, 275*1, 315*1
Seated calf: +90#, 2*9
Ab wheel: 10, 8
DB Hammer: 50#*10
a little hs practice, not much though

no EC till after lifting seems to have fixed the dizziness issue. Bench is down a little, but was happy with the fs, since form (upper back tightness mainly) was better than it has ever been & haven't done 'em since end of summer.

Meal I (PWO): 2 cups white rice, 20 oz ckn tenderloins (1700)
Meal II: big salad with 20 oz ckn tenderloins, 1 oz walnuts, cukes, romaine, celery (700)
Meal III: 2 cups 4% cc
total ~2900

Supplements: 10g fish oil, 1g K, 600 mg Ca, EC (75, 600)

going to do +10/-30, and at least 100g carbs on off days.. Next two days out of town, so just gonna hope for best diet wise.
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

vilyuy
Posts: 332
Joined: Wed Mar 05, 2008 11:29 am

Re: Leangains

Postby vilyuy » Mon Jan 23, 2012 9:25 am

Beastly front squat brah. :clap:
Knoxville wrote:But now I can choose between awesome abs and insane abs. I just don't know which to choose.


Log: viewtopic.php?f=5&t=60609

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Tue Jan 24, 2012 9:52 am

been eating nice on the road, mostly steaks and subway, etc. back to dieting tomorrow.
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

User avatar
juaneastcreek
Posts: 905
Joined: Thu Aug 28, 2008 9:00 pm

Re: Leangains

Postby juaneastcreek » Tue Jan 24, 2012 1:50 pm

That Glenn Beck picture was completly random yet appreciated. It made me laugh.
Don't wanna be a fatty no more...I AIN'T A FATTY I JUST EAT A LOT!

Vic_Vega wrote:Soon you'll be a pharmacy wizard, and you'll be jacked. Who would want to fuck with that? A crazy man, that's who.


"albinofreak620 wrote:Yo Kroc, we heard you like lifting so we put muscles in your muscles so you can lift while you lift.

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Wed Jan 25, 2012 6:31 am

Lift (fasted, 10g BCAA+5g creatine)

Squat: (95, 155, 195, 235, 275)*5, 315*6,5
GM: 135*2*10
Incline DB: (45, 55, 65)*5, 75*8,6
Standing calf: 135*5, 245*3*5
CSR: (45,70,90)*5, 125*2*5
Kneeling rollouts: 2*10
practiced handstands

still can't feel my quads working, pissing me off. early morning lifting felt pretty nice though.

Meal I (PWO): 2 cups white rice, 20 oz ckn tenderloins (1700)
Meal II: 20 oz ckn, 1 oz walnuts, salad with cukes, romaine, mushrooms, celery (700)
Meal III: 2 cups 4% cc
Total ~2900

Supplements: 10g fish oil, 1g K, 600 mg Ca, EC (75, 600)

couple progress pics, somewhat leaner than before in these.

Image
Image
Image
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout

User avatar
juaneastcreek
Posts: 905
Joined: Thu Aug 28, 2008 9:00 pm

Re: Leangains

Postby juaneastcreek » Wed Jan 25, 2012 4:41 pm

You're legs are looking pretty good man.















No homo.
Don't wanna be a fatty no more...I AIN'T A FATTY I JUST EAT A LOT!

Vic_Vega wrote:Soon you'll be a pharmacy wizard, and you'll be jacked. Who would want to fuck with that? A crazy man, that's who.


"albinofreak620 wrote:Yo Kroc, we heard you like lifting so we put muscles in your muscles so you can lift while you lift.

w1cked
Posts: 3955
Joined: Mon Aug 14, 2006 7:33 am
Location: Buffalo NY

Re: Leangains

Postby w1cked » Thu Jan 26, 2012 10:40 am

Meal I: 4 oz ckn, 1 oz walnuts, salad with romaine, mushrooms, celery (400)
Meal II: 16 oz ckn, 1 oz walnuts, salad with romaine, mushrooms, celery (600)
Meal III: 20 oz ckn, 150g white rice

Supplements: 10g fish oil, 600 mg Ca, 1 g K, EC * 3 (25, 200)

Wish I could do some fasted cardio, but don't have much chance due to work :/
2012 goals
-reach & maintain single digit bf
-muscle up, free HSPU, standing rollout


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