Body by Donuts

[Bullmuscle7]

Wow!!! Very similar to what I did last night!

You are doing stupendous brother!!! Excellent work here!

 

[jhotsauce7]

Woke up today fairly flat. Ate my meals for about 2500 cal last night and 200carbs and literally went to bed starving
per the scale my weight has not really moved(down about a pound I believe) but I am looking visibly leaner in midsection

based on on this I am refeeding again today for both leptin control, to fill out a bit / replay glycogen and stimulate metabolism

refeed will total 531g carbs, 20-40g fats, 140-160g protein on a 400-450 calorie surplus

my one dirty meal was home made French toast with regular maple syrup

[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]

i am following the methods described here for my refeeds
[/FONT]http://www.jcdfitness.com/2010/06/the-preemptive-refeed/[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]

[/FONT]

 

[Bullmuscle7]

That looks delicious!

 

[jhotsauce7]

[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Last nights training session Was as follows
I was happy with my progress on incline db... Last week I believe I only used 105's ... This was much much easier ... Energy levels are better ... Grow time !

Chest[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Incline DB[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]warm up [/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]55 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]working sets[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]90 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]100 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]110 x 8 (with 2 additional forced reps)[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Incline BB[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]warm up[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]135 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]135 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]working sets [/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]185 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]205 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]225 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]205 x 6[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Flat DB press[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 12[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]intra set chest stretch (feet on a bench, hands on 2 DB's placed on their ends, spread wide, lowering into the deficit pushup position for 30 seconds)[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 12[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]intra set chest stretch (feet on a bench, hands on 2 DB's placed on their ends, spread wide, lowering into the deficit pushup position for 30 seconds)[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]80 x 8, 50 x 8, 45 x 8 triple drop set with 30 second negative stretch at the end (partner applies pressure to the 45lb DB's in the bottom of the lift position)[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]
[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Shoulders[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Side lateral raises[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30 x 10, followed by 6 partials[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]30 x 10, followed by 6 partials[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]25 x 10, followed by 6 partials[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Rear Delt Pec Dec (45 seconds between sets)[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70 lb x 20[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70 x 20[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]70 x 20[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]Seated Z press on smith machine[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]95 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]95 x 8[/FONT]
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]95 x 8[/FONT]

 

[Bullmuscle7]

Thats a pretty incredible day there!!!! You are really getting strong!!!

 

[jhotsauce7]

Took some advice and worked deficits into my back routine today ... I didn't go nuts bc I'm still gaining back my strength but feeling damn good about my sets

135x8 warm up
225 x6 warm up
315x 4 deficit
405x3 deficit
455x1 deficit
455x1 traditional

meadow rows
115x8
115x8
125x8
135x6,115x10 drop set

low rows
130x10
130x10
130x10
160x8,100x8 drop set

pull downs with stretch (also 30 sec lat stretch between sets )
100x8
100x8
100x8
100x8

band resistance crunches with blue mid band
15
15
10
10
10
10
10
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]

[/FONT]

 

[Bullmuscle7]

Took some advice and worked deficits into my back routine today ... I didn't go nuts bc I'm still gaining back my strength but feeling damn good about my sets

135x8 warm up
225 x6 warm up
315x 4 deficit
405x3 deficit
455x1 deficit
455x1 traditional

meadow rows
115x8
115x8
125x8
135x6,115x10 drop set

low rows
130x10
130x10
130x10
160x8,100x8 drop set

pull downs with stretch (also 30 sec lat stretch between sets )
100x8
100x8
100x8
100x8

band resistance crunches with blue mid band
15
15
10
10
10
10
10
[FONT=Verdana, Arial, Tahoma, Calibri, Geneva, sans-serif]

[/FONT]

You are really strong brother!!!! This workout was great and your pic is stellar!!! Very wide back!

 

[GiantSlayer]

Woke up today fairly flat. Ate my meals for about 2500 cal last night and 200carbs and literally went to bed starving
per the scale my weight has not really moved(down about a pound I believe) but I am looking visibly leaner in midsection

based on on this I am refeeding again today for both leptin control, to fill out a bit / replay glycogen and stimulate metabolism

refeed will total 531g carbs, 20-40g fats, 140-160g protein on a 400-450 calorie surplus

my one dirty meal was home made French toast with regular maple syrup

i am following the methods described here for my refeeds
The Preemptive Refeed

Figured I would drop in to see whats up with Jhot and now I'm craving carbs. Your log needs a diet spoiler warning.

 

[Bullmuscle7]

Figured I would drop in to see whats up with Jhot and now I'm craving carbs. Your log needs a diet spoiler warning.

I second that! I just stopped by and I'm freaking out!

 

[jhotsauce7]

Diet fell off a bit for about 36 hours over the weekend with friends in town. Beers, wings, French toast, tacos, bacon and hash browns

whoops! Usually I am not a big time cheater but these are some friends I see once a year if lucky that came in from different states

diet cleaned back up on Sunday and already almost back to baseline weight. So metabolism is doing good. I dropped the T3 Around 3 weeks ago as I am having comprehensive physical blood labs done Sunday for a Wednesday appointment. Hoping 2 days of not training is enough for alt and AST to be normalized

I took Monday off from training as we got nailed with heavy snow. Just shoveling and cardio at home, then back in last night for a leg day. Didn't have much time but I got in a pretty substantial session in about 35 minutes ... Was shit outta breath after that !!

Legs
Ham curls (seated)
75 x 12 warm up
140x12
140x12
145x12
Leg press
265x 30
(5 very slow up and down(time under tension), 10 rapid fire x 2 per set)
Squats for speed
225x 6 warm up
265x6
315x6
365x6 got good speed on this but was pressed for time
Straight leg deads + walking lunges superset no rest between sets
185x10 + 20 paces of walking lunges with a 45lb plate
185x10 - no lunges
185x10 + 20 paces of walking lunges with 45 plate
Leg extensions sets of 20 + 10 partials per set
70lb x 3 sets
4 sets of 15 of abs
Did this all in 30 min


Heres a pic for all you fruitcakes... Legs are a little soft still. Took this about 12 hours after training

 

[Turbolag]

Man French Toast is the best pre workout. I don't like to eat before a workout, but I can make an acception for French Toast.

Nice work man!

Awesome size.

 

[5.0]

Damn brother nice fukn wheels!!! There is some serious work going in here. I need to keep up on this log and learn a few things. Keep killing it