Magicians "Accountability" Thread

[magician]

Alright so today is the first of what I hope to be many journal entries.. Decided to do this mainly to keep myself honest. Sounds kind of sketchy I know but we shall see!!!

Current weight: 236 (was 315 about two years ago roughly)

Today was back day:



T-bar rows: 4 x 8 135lbs
One arm rows: 4 x 10 75lbs
Machine low and high rows: 180 lbs 4 x 10 for each
Pull-ups 4 x 5 I ****ing suck at pull ups. Couldnt do any when I started so this is progress for me.
Lat pull downs: Wide/Narrow overhand both supinated and pronated 4 x 135 ( Superset )
Cardio: 20 minutes eliptical before weights and another 15 minutes after lifting.

Nutrition:
Pre workout: No Explode 1 scoop
Post Workout: Protein Shake 25g, 5g Creatine and Glutamine,, 10 Gummy Bears
Meal one: 1 1/2/ skinless chicken thighs
Meal two: Healthy choice: 25g protein about 300 calories 20 carbs
Meal three: 1 1/2 skinless chicken thighs.
Meal four: Protein shake 50grams..
Meal Five: Grilled chicken & spinach

Going to get some abs and extra Cardio in this evening.

Got in another 30 minutes of cardio this evening!!! Off to a good start!!!

[PillarofBalance]

I'm in... Be glad to bust your balls when you screw up I mean uh... keep you accountable lol...

What's your current goals? Stats? Height, age, BF% etc...

[magician]

I'm in... Be glad to bust your balls when you screw up I mean uh... keep you accountable lol...

What's your current goals? Stats? Height, age, BF% etc...

Height: 6"4
Weight: 235lbs
BF%: Somewhere between 15% and 20%

I would like to keep my weight around 225lbs but a solid 225lbs....

[PillarofBalance]

So sounds like your goal is a BF reduction while adding some good hard mass?

[HomeGrown]

Good job getting down that far!

[magician]

So sounds like your goal is a BF reduction while adding some good hard mass?

Exactly!!!

[magician]

Good job getting down that far!

Thanks!!! I was in denial about how big I really was for a long time.Then I saw a picture of myself and it was not the image I had to say the least. Off to the gym i went and have not looked back since.

[magician]

Tuesday!!!

Put in an extra 30 minutes of cardio last night but did not do any abs mainly because I hate them. No instant gratification with them because I am still too fat to see them.

Pillar of Balance thanks for taking the time to "bust my balls as needed" !!!
Leg Day/ Abs

Planks until failure.
300 crunches.. Some medicine ball work until I felt like death was right around the corner. I will pay for that tommorow. My back is sore as hell today.

Leg extensions 4 x 10 180lbs
Leg curls 4 x 10 140lbs
Squats 225, 275, 315, 345 all 4 x 10
Calves seated and standing for 4 x 10 various increasing weights with some rest pause technique in there along the way.
Hack Squat 4 x 10 180lbs this hurt a lot today.
Cardio 20 minutes eliptical before lifting and another 15 minutes after lifting. I dont mind the cardio if I can break it up into two sessions during my workout.

As a side not I workout out early in the morning at 0400 everyday to almost 0600.

Preworkout: 1 scoop Supermax
Post workout: 2 scoops protein 50grams, 5g creatine, 5g glutamine oh and 10 gummy bears to spike my glycogen level back up.
Meal #1: 1 1/2 boneless skinless chicken thighs
Meal #2: Roast chicken and one cup of rice.
Meal #3: Grilled chicken strips

[PillarofBalance]

Ever take video of the workouts? Let's get some squat vids up!

Nice job smashing legs!

[magician]

Ever take video of the workouts? Let's get some squat vids up!

Nice job smashing legs!

Nope. Never took any video in the gym. I don't even take my phone in because I don't want any distractions. Normally just a pencil and my workout notebook. Might drag my oldest son with me one morning and do that though.

[magician]

Wednesday

Arms and Cardio
Ez bar curls 5 x 10 70lbs
Hammer curls rack work starting at 20lbs up to 45lbs. Up and back down.
Concentration curls 35lbs 4 x 8
Rope curl negatives.... These suck....
Close grip incline bench 4 x 8 185lbs
Rope pressdowns 4 x 10 145lbs
Seated overhead presses 85lbs
Skull crushers 4 x 10 70lbs
Cardio 20 minutes eliptical before lifting and 15 more afterwards.

Meal 1: Post workout 50g protein, 5g creatine, glutamine
Ten gummy bears
Meal 2: 1 1/2 chicken thighs.
Meal 3: Broccolli with cheese and a Turkey burger but no bread!!!
Meal 4: Chicken Thighs
Meal 5: Grilled chicken strips and some salsa

[magician]

Thursday!!!!!

Cardio 20 minutes on the front and 15 minutes after I finished ab work today... I hate doing abs.... I plan on getting some rowing in this afternoon while my boys are at wrestling practice.

Pre workout: Supermax Pump 1 scoop
Post workout: 10 gummy bears and 50g protein, 5g creatine and glutamine

Planks until failure
Side bends
crunches
Leg raises weighted and non weighted...

So far the diet is good and I am not starving. Not getting on the scale again until next Monday.

[PillarofBalance]

How is your energy? I am askin because you ate some chicken thighs and a burger... A sweet potato or some brown rice early in the day isn't gonna slow you down. In fact it might just energize you to work that much harder. I know when I go low carb or ketogenic that I don't have the explosive energy or power that I normally would.

[magician]

How is your energy? I am askin because you ate some chicken thighs and a burger... A sweet potato or some brown rice early in the day isn't gonna slow you down. In fact it might just energize you to work that much harder. I know when I go low carb or ketogenic that I don't have the explosive energy or power that I normally would.

My energy has been pretty good. Going to have some brown rice and vegetables with my chicken today at lunch. Not really intentionally trying to cycle my carbs like that I just make my meals in bulk for the week on Sunday so I don't have to scramble to eat something good for me.

[magician]

Friday!!!

Shoulders!!! My energy was terrible this this morning. Had to work late yesterday and didnt get the eight hours of sleep I normally get and it was drag ass ugly this morning. Struggled through but not the workout I had planned at all.

Cardio 20 minutes before lifting... None after lifting today...

Military Press 135lbs x 5 Ugh!!
Shrugs 225lbs 4 x 10
Front delt raises 4 x 10 20lbs
Lateral free weights and machine raises 25lbs
Rear Delt work Reverse Flys machine 135lbs 4 x 12

That was pretty much it for today. I went way slower than my normal pace. No lifting tommorow just cardio.
Going to increase my carbs today to help with my energy level.
Meal #1: Post workout shake 50g protein,, 5g creatine and glutamine