FIT Tired of all the bullshit, bring on the cow shit.

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
I've been lollygagging in the gym here lately so it's time to start a blog and be more committed. My apartment complex just opened up a small fitness center here so now I have no excuse for when I can't go to the gym.

I only hold fat in my belly so I'm trying to get rid of this hanging gut. I'm following 5/3/1 and ramping up my cardio. I eat pretty clean but need to clean my diet up a bit and quit splurging as much because I don't need it.

here's the starting pic
fatk.jpg
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
6:30 Am

AM
Workout

Foam Roll
5 Mins on ellipitical

Leg extensions (while waiting on squat rack to open up)
2x15 50

Box Squats
1x5-45
1x5-90
1x5-115
1x5-135
1x5-155
1x5-165

Good Mornings

1x20- 45
3x15-95

Dumbbell Lunges 3x20-20 in each hand

Ab Wheel 3x20
Front Planks 3x30 seconds
Side Planks 3x30 seconds
incline situps 3x15

PM
10 Hill Sprints
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
AM
5 mins elliptical

Overhead Press
1x10-45
1x10-65
1x5- 75
1x6- 85
1x5-95
1x5-100
1x5- 105

Power Clean
3x5-95

Dumbbell Incline
2x15- 35s

Decline
3x15- 135

Dumbbell Rows
2x12-75
3x12-55

Straight Arm pressdowns
5x15-60

Tricep pressdowns
5x15- 60
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
Barbell Complex

Deadlifts, bent over rows, hang cleans, front squats, push press, back squats

6x6-95lbs

Then 3 1 min rounds on the heavy bag
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
Deadlifts

2x10- 135
1x10- 185
1x5- 205
1x5-225
1x5- 245

Leg Curls
1x20-50
4x15-70
Front Squat 2x10-135

Leg Press
5x15-315
calf rasies
5x25
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-16-11

Bench Press
Warm Up
1x10-45
1x5-95
1x5-135

1x5-165
1x5-175
1x5-185

Incline Dumbbell Bench
5x20-40s

Straight Arm Pushdowns super setted with tricep pushdowns

5x15-60

Dips
3x25

Sunday
9-18

6x6 Barbell Complex
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-19-11

Box Squats

Warm Up
1x10-45
1x10-95
1x8-135

1x3- 170
1x3-185
1x3- 195

Good Mornings

5x15-95

Lunges
3x12- 35s

Hack Squats
2x12-135

Calves
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-20=11

Overhead Press

Warm Up
1x10 45
1x10-65
1x8-95

Work Sets

1x3-115
1x3-120
1x3-125

Dumbbell Military Press

4x12-30

Dumbell Row

4x12-70

Straight Arm Press Down ss w/ Tricep Press down

1x12-60
1x12-70
1x12-80
1x8-80

Incline Sit Ups
7x10
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-22-11

Power Cleans
1x5-95
1x5-95
1x5-135

Deadlifts
Warm Up
1x10-135
1x8-145
1x5-185

work sets
1x3-245 (was having trouble holding onto this last week and got it easy today)
1x3-250
1x5-255

Leg Curls
3x12-90
supersetted w/ SLDL
3x12-135

Leg Press
1x10-270
3x10-360
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-23-11

Bench

Warm Up

1x10-45
1x8-95
1x6-135
1x6-155

Work sets
1x3-185
1x3-190
1x3-195

Dumbell Bench

3x12-70

Incline Dumbell

2x12-50

Barbell Bent Over Rows
4x12-135

shrugs
2x20- 135

Dips
3x20

overhead rope tricep extensions
3x12-60
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-26=2011

Powercleans

1x10-45
2x12-95
1x5-135

Squats

Warm UP

1x10-45
1x10-95
1x8-135

Work Sets


1x5-205
1x3-225
1x4-245 (felt really easy)

45 degree bag extensions
4x15- with 35lb plate

Close Stance Heels Elevated Squats

1x10-95
3x10- 135

Lunges
4x15-40

Seated Calf Raises

4x15-135

Standing Calf Raises

4x15- 270

Workout was better than expected. I worked 40 hours in 3 days this weekend so i was pretty beat so it took me awhile to get warmed up.
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
Usually it's:

6AM 1 scoop of protein powder and water

7AM workout

8-9am
Either 1/3 cup of oatmeal, and 3 hardboiled eggs
or 1/2 chicken breast with egg beaters and a slice of toast
or if I'm in a hurry a bowl of kashi go lean w/ a scoop of protein powder

~1PM or whenever I get out of class lecture
1/2 chicken breast with grilled vegetables
or a grilled chicken sandwhich

4PM Protein shake, with cottage cheese or yogurt

6-7PM Chicken Breast with grilled vegetables
or turkey burger on wheat buns
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
and I'll snack on almonds or unsalted peanuts throughout the day if I get hungry.

I'm down 60lbs since this time last year. I just did it wrong by just running and eating a vegetarian diet.
 

limsoup

OT Supporter
Mar 11, 2007
68,565
i think we're physically similar lol. think you're stronger and do more volume though lol
 

reminisce

OT Supporter
Jun 27, 2005
3,401
Usually it's:

6AM 1 scoop of protein powder and water

7AM workout

8-9am
Either 1/3 cup of oatmeal, and 3 hardboiled eggs
or 1/2 chicken breast with egg beaters and a slice of toast
or if I'm in a hurry a bowl of kashi go lean w/ a scoop of protein powder

~1PM or whenever I get out of class lecture
1/2 chicken breast with grilled vegetables
or a grilled chicken sandwhich

4PM Protein shake, with cottage cheese or yogurt

6-7PM Chicken Breast with grilled vegetables
or turkey burger on wheat buns
even though your carbs look very low, assuming you are eating half of a large chicken breast (equating to 6-8oz, not half of an already sliced piece which would be only 2-3oz) several times a day i guess that makes up for it. especially if it's working for you. :dunno:

i would say if your progress starts to stall don't be afraid to up your (whole grain) carbs/calories in general.

a food scale and www.calorieking.com or www.fitday.com can be your friends.
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-27-2011

Overhead Press

warm up
1x45-10
1x65-10
1x95-10

Work Sets
1x5-115
1x3-120
1x2-135

Decline Bench/Single Arm Military press supset

1x10-95/20
3x12-135/30

Bent Over Rows/ Straight Arm Cable Pressdowns superset

1x10-80/60
3x10-95/60

Dips

1x25
1x10-10lb weighted
1x8- 25lb
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-27-11

PM
5 Prowler style treadmill sprints for 30 secs each

then 10 burpees followed by 1 min rounds on the heavy bag x 5

9-28-2011

Barbell Complex
6x6

Box Jumps
4x10-15
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
9-29-11

I guess I got slight tendinitis in my elbow.
Tried to do deadlifts
warmed up
135x5
185x5
205x5
225x5 (elbow started to hurt so I quit)

front squats

4x8-135

Leg Curls
4x12-90

Leg Extensions
4x12-110

1 mile run
then I ran another mile and a half later last night

9-30-2011

Bench
1x10-45
1x5-95
1x5-135
1x5-165

work sets
1x5-185
1x3-195
1x1-205

db flies
4x12-30s

straight arm pushdowns
4x12-60

tricep rope pushdowns
4x12-80

1 mile run
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
Time to start this back up. I'm on my 2nd week of 5/3/1 cycle and I started all over

Squats
1x10- 45
1x5-95
1x5- 135
1x3- 195
1x3-220
1x8- 245

Front squats

1x3 135
1x3 165
1x3 185

GHRs
3x12

Ran 10 bleacher sprints after 9:30 class ended.
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
Bench

1x45-10
1x95-6
1x135-4
1x165-3
1x175-3
1x185-5

Dumbbell Bench


1x70s-8
1x80s-8
1x100s-1

Reverse Grip Bench

3x135- 8

Machine Incline flies
1x50-8
1x100-8
1x150-8

Dips
3x12

Barbell Complex (DL, BOR, Hang Cleans, Push Press, Front Squats Back Squats)
3x10-65
 
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BillyJackNCoke

BillyJackNCoke

I've got something to say, I raped your mother tod
Jul 16, 2005
2,431
Alabama
1-11-12

Abs and Treadmill hill sprint intervals

1-12-12

Deadlifts
135x10
185x6
225x6

255x3
265x3
275x3

didn't sleep worth a shit last night and had a bad headache so i left after this. I'll do the rest of my back work tomorrow after shoulders.
 

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