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Shibs' 3 Month Recomposition Log

BLTC

BLTC

VIP Member
Dec 23, 2010
724
211
the scale says you're doing it right...hows the waistline? as long as it hasn't changed you're doing it right. Keep up the good work bro!
 
shibs

shibs

Member
Jan 18, 2011
43
0
First pin was on the 28 of Jan and its the 7 th of Feb so 15 lbs in 10 days thats unheard of...................

I kickstarted it about a week before, and also got on some creatine then. a lot of it is also muscle memory :)

I'll upload pics the friday

+my first weigh in was more like 3 weeks ago.
 
Last edited:
shibs

shibs

Member
Jan 18, 2011
43
0
Sorry guys forgot to update yesterday. This is from yesterday;

Today was legs/shoulders/delts

I got really tired after squats, i didn't get much sleep last night

Squat
225x6 (warm up)
275x6
285x5
295x5
295x4

military press
135x7
145x6
145x5
135x5

DB shoulder press
45x8
45x6
40x7

Hamstring curls
2 sets of 15

cable lateral raise
30x12
25x12
20x10

I got some back pumps today, but they were pretty mild. my shoulders felt so fatigued after today that they seriously hurt even walking.
scale said about 190.5 today
 
shibs

shibs

Member
Jan 18, 2011
43
0
Hey sorry fellas i've been busy as hell lately. here is a quick update on my workouts the past couple days.

Chest day

bench press
135x8
195x5
205x5
225x5
235x4

db incline press
75x8
85x8
80x6

dips
45x8
45x6
35x8

then did some tris. I got really tired during this workout so i kinda cut it a bit short. I haven't been sleeping much.

Today was legs/shoulders day.

squat
225x8
275x6
295x5
315x5

Military press
135x6
145x5
165x5
155x5

db shoulder press (seated)
45x8
45x8
45x8

hamstring curls
2 sets of 15

cable lateral raises
3 sets of 10

weighing about 192-193. i will post up pictures this friday.

just got a new job, hope this doesn't interfere with anything!

anything else you guys wanna know? i'm hungry as fuck right now so i'm gonna go eat :D
 
Youngstunna

Youngstunna

Trenja Turtle
Oct 21, 2010
829
42
sounds like things are going well glad to hear bro, that sleep will kill your recovery though so maybe think bout adding a sleep aid you should be at 200 in no time, Good Luck Bro
 
shibs

shibs

Member
Jan 18, 2011
43
0
hey thanks bro, yeah i'm definitely looking into a sleep aid right now.
 
shibs

shibs

Member
Jan 18, 2011
43
0
Figured since I had time, I would post up what I ate today and what I'll be eating later tonight.

9am: 5 eggs over easy + bowl of oatmeal

11:30am: 2 roastbeef sandwich on whole wheat sesame buns with veggies

3:30pm: chicken breast on wheat w/cheese and mayo + a slice of pizza and veggies

it's now 4:30pm. I'll probably have some natural oats and whole milk in about a half hour

Around 6 I'll go eat a nice sized dinner. I'm thinking hamburgers

Go workout around seven, take my Protein shake before then my waximaize shake after.

Tonight Idk what i'll have, probably just a half gal of milk lol.

Today is my busiest day of the week, so my meals are a little more spaced out than what I would of liked.
 
shibs

shibs

Member
Jan 18, 2011
43
0
Ok BACK [email protected]%[email protected]

I'm a bit excited lol I'll tell you why after i walk you through my workout, which was mediocre at best.

My deadlift was great, but fuck i got some bad lower back pumps after my last set.

315x5 easy
365x4 hard
375x3 hardish
385x4 fml

my pullups have went to shit since i've been gaining weight like crazy. I was struggling with 10lbs for 5. i remember when i used to be able to do 25 for 8 for a few sets :\

anyways..
10x8
10x5
5x5
bwx5

then did a set of high rep pull downs to finish.

Bent over db row. I was pretty shot for these so i skipped a bit.
80x8
80x8

chest supported elbows out db row. is there a better name for these? lol
25x12
25x10

then did some db iso curls.

now for the exciting part..

the scale said 198.... WTF. I know a large deal of that is weight but fuck, i'm so psyched haha i've been eating like a horse lately so that no doubt has a lot to do with it. seeing this makes me so motivated. anyways i believe that's it. thank you all for your continued support and looking in on my log


and pics coming tomorrow!
 
shibs

shibs

Member
Jan 18, 2011
43
0
Ok, Chest/Tris day. I went all out with this one, and plan to keep it going that way.

bb bench press
185x8
205x6
225x5
245x5
260x5. that was fuckin hard, i barely got it. i had no idea my strength increased so much from my last workout, so i started way too low. i made up for it at the end though.

db incline press
75x10
85x8
80x8

dips
45x8
35x12
35x10

incline db flys
30x12
30x10
30x9 + a couple negatives

tricep rope pull downs
did 3 sets of 10-12

weights always vary because every pully machine at my gym is different so i rarely keep track.
today i feel like i went truly hard. i was busting my ass. i'll post pictures up in about 15-20 minutes. then i'm gonna go KTS in the kitchen
 
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