Buff Brogan
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Posts posted by Buff Brogan
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i know, i know, i've been away for 2 months. i've still been training, except for the last two days.
i've been incredibly busy the last couple weeks and was officially promoted this Monday. my diet has suffered a bit, but i'm still sitting around 205lbs, so i can't complain a ton.
just know i miss you guys and i will creep you from time to time, even if i don't post much.
side note: the punk band has been picking up some steam. played our first official show two weeks ago and got a pretty good reception for our efforts. the metal band is still working on recording.
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On 6/16/2021 at 9:44 AM, Sylvaa said:
Two weeks
*cough cough*
i'm here, i'm here lol.
life's been a little hectic lately. good news, i'm finally going back to day shift soon. more good news, the Kayfabe album is gonna be dropping in the next month or so.bad news, my diet has been a bit of shit the last month. i need to dial that back in. i've justified it by stating "i need to gain about 10 lbs", which isn't a lie. but i've been using it as an excuse to eat garbage instead of the good foods i know i need to consume. gonna carve out some time to hit the grocery store this weekend and get that back on track.
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yesterday was back and today was chest. shoulder still feels a little janky, but i'm managing. finally eating all the things. i've been going ham and not having any restrictions on what i consume since late last friday. this will continue until monday, in which i will start to eat a bit more cleanly but not in a deficit. bring on the gains.
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no workouts since last thursday. i did manage to play a shit ton of cornhole this weekend and get a very nice sunburn all over my upper body.
diet this weekend/today? complete trash. two cookouts and all the food lined up perfectly for my diet to end
tomorrow, gonna start eating a bit more cleanly again, but still be relatively laxed for the next week or so. then i'll really dial things back in starting on a muscle building program i think. don't get me wrong, i'm quite pleased with all the progress i've made, but i think i'm a little too small at 190lbs. i'd like to build up to a lean 200-205. as long as i don't get pudgy with it, i'll be happy.
tomorrow, i'll do a back workout, but i'm not going to track it like i've been doing the last 6 months(or two weeks on here). i'm just going to go by feel. i've found that i respond well when i follow a program for a bit and then stay lifting, but give myself a break from diligently tracking all my workouts and macros.
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On 5/30/2021 at 4:30 PM, DarK_RaideR said:
It's actually the other way round, I'm pushing myself to do it in hopes of generating momentum and moving towards a better mental place.
i feel like this is relevant. i always remember this line whenever i'm trying to get going and can't seem to find my footing.
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5.27
chest
machine incline chest press: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts)
14 reps at 120 lbs- drop set 5 reps 100 lbs
10 reps at 100 lbs - drop set 10 reps 100 lbs
20 reps at 80 lbs
machine chest press:
10 reps at 85 lbs- drop set 5 reps 85 lbs
10 reps at 70 lbs - drop set 10 reps 70 lbs
20 reps at 55 lbs
cable crossovers:
10 reps at 50 lbs- drop set 5 reps 50 lbs
10 reps at 40 lbs - drop set 10 reps 40 lbs
20 reps at 30 lbs
calf press:
10 reps at 220 lbs- drop set 5 reps 220 lbs
10 reps at 235 lbs - drop set 10 reps 235 lbs
20 reps at 235 lbs
bonus sets of machine flys
cable crossovers:
10 reps at 100 lbs
10 reps at 130 lbs
15 reps at 130 lbs
20 mins on stationary bike
was definitely feeling weak today. attributing that to the lack of carbs this week. luckily only have today and tomorrow left of keeping carbs at 40g per day.
also, for those interested, here's a teaser for Kayfabe until our album is released this summer
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5.26
Legs
Leg Extensions: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts)
14 reps at 130 lbs- drop set 5 reps 130 lbs
10 reps at 145 lbs - drop set 10 reps 130 lbs
20 reps at 100 lbs
Leg press:
10 reps at 205 lbs- drop set 5 reps 205 lbs
10 reps at 235 lbs - drop set 10 reps 220 lbs
20 reps at 200 lbs
Seated leg curls:
10 reps at 130 lbs- drop set 5 reps 130 lbs
10 reps at 120 lbs - drop set 10 reps 120 lbs
20 reps at 105 lbs
single leg lying leg curls:
10 reps at 45 lbs- drop set 5 reps 45 lbs
10 reps at 30 lbs - drop set 10 reps 30 lbs
20 reps at 15 lbs
legs were toast by the time i got to single leg curls. then did 15 mins on stationary bike.
good news though, tomorrow is the final day of this program. so this weekend i can lax a little on my diet. today and tomorrow I'm only allowed 53g of complex carbs, so this weekend i'm planning a big re-feed. planning on just doing some maintenance lifting the next few weeks then i'll likely begin a muscle building program. I'm already a little lighter in weight than i expected to be or would like. all that said, i can't complain with the results i've gotten this year. i've lost 52lbs since Jan 1 and i'd say at least 85% of that was fat loss.
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5.25
shoulders and tris
Chest supported rear delt dumbbell raises: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts)
10 reps at 25 lbs- drop set 5 reps 25 lbs
10 reps at 25 lbs - drop set 10 reps 25 lbs
20 reps at 20 lbs
front to side dumbbell lat raises:
10 reps at 15 lbs- drop set 5 reps 15 lbs
10 reps at 15 lbs - drop set 10 reps 15 lbs
20 reps at 10 lbs
incline front dumbbell raises:
10 reps at 15 lbs- drop set 5 reps 15 lbs
10 reps at 20 lbs - drop set 10 reps 15 lbs
20 reps at 15 lbs
dumbbell shrugs:
10 reps at 55 lbs- drop set 5 reps 55 lbs
10 reps at 65 lbs - drop set 10 reps 65 lbs
20 reps at 45 lbs
tri press downs:
10 reps at 60 lbs- drop set 5 reps 60 lbs
10 reps at 50 lbs - drop set 10 reps 50 lbs
20 reps at 45 lbs
cable overhead tri extensions:
10 reps at 50 lbs- drop set 5 reps 50 lbs
10 reps at 55 lbs - drop set 10 reps 50 lbs
20 reps at 40 lbs
one arm cable tri kickbacks :
10 reps at 15 lbs- drop set 5 reps 10 lbs
10 reps at 10 lbs - drop set 10 reps 5 lbs
20 reps at 5 lbs
15 mins on stationary bike
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15 hours ago, DarK_RaideR said:
I'm seeing consistency here and I like it. Keep going, brother.
doing the best i can anyway
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5.24
back and bis
Machine low rows: 3 sets - drop sets only receive 1 sec rest per rep between initial set and drop set(for all workouts)
10 reps at 140 lbs- drop set 5 reps 140 lbs
10 reps at 180 lbs - drop set 10 reps 140 lbs
20 reps at 120 lbs
Machine rows:
10 reps at 160 lbs- drop set 5 reps 160 lbs
10 reps at 145 lbs - drop set 10 reps 145 lbs
20 reps at 120 lbs
reverse grip machine high rows:
10 reps at 160 lbs- drop set 5 reps 160 lbs- drop set 5 reps 160 lbs
10 reps at 140 lbs - drop set 10 reps 140 lbs
20 reps at 100 lbs
Lat pulldowns:
10 reps at 120 lbs- drop set 5 reps 120 lbs- drop set 5 reps 120 lbs
10 reps at 100 lbs - drop set 10 reps 100 lbs
23 reps at 85 lbs
cable curls:
10 reps at 50 lbs- drop set 5 reps 50 lbs- drop set 5 reps 50 lbs
10 reps at 35 lbs - drop set 10 reps 35 lbs
20 reps at 25 lbs
preacher curls:
10 reps at 75 lbs- drop set 5 reps 75 lbs- drop set 5 reps 75 lbs
10 reps at 60 lbs - drop set 10 reps 60 lbs
20 reps at 45 lbs
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5.20
Chest
Peck deck flyes: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts; weight listed per dumbbell)
10 reps at 115 lbs
10 reps at 130 lbs - drop set 10 reps 100 lbs
10 reps at 130 lbs - drop set 20 reps 100 lbs - 10 reps 100 lbs
Decline Dumbbell Flyes:
10 reps at 35 lbs
10 reps at 35 lbs - drop set 10 reps 30 lbs
10 reps at 35 lbs - drop set 25 reps 20 lbs - 10 reps 20 lbs
Incline Cable Flyes:
10 reps at 25 lbs
10 reps at 25 lbs - drop set 10 reps 20 lbs
10 reps at 25 lbs - drop set 20 reps 15 lbs - 10 reps 15 lbs
calf raises:
10 reps at 225 lbs
10 reps at 250 lbs - drop set 10 reps 250 lbs
10 reps at 250 lbs - drop set 20 reps 220 lbs - 10 reps 220 lbs
20 mins on stationary bike keeping heart rate above 120 bpm
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45 minutes ago, obax said:
Week 2 Day 5 ~ Thursday
I'm so tired today, and not in the best of moods. I went to bed at a fairly reasonable hour, but just could not get to sleep. My dog had his first chemo appointment yesterday and I think it made him feel pretty bad. He was panting, and actually sounded a bit gurgly when he breathed, which was obviously super concerning. I was hoping it was just the side effects of the chemo and he'd feel better today, but I was so worried about him. He was much better today, very bright eyed, and he ate all his breakfast for the first time in probably 3 weeks, which made me feel much better, but last night was not a good sleep.
Food did not work out well today either. I was too lazy for breakfast, then made a can of beans with chicken hotdogs, 'cuz I was feelin' the comfort food. Then, when I went to eat my prepared food for dinner, I realized my mom took it all with her to the cottage by mistake. Nothing was thawed, because I wasn't intending to cook anything before leaving for the long weekend, I had no desire to leave the house to shop for groceries and then cook, and I'm real broke right now because my old job paid poverty wages and I have no idea when my pay from my new job comes in, so I'm trying real hard not to spend money unless I have to. So I cooked some pasta and melted some cheese on it and called it good. So, all in all, not the most healthy of days, food-wise.
I did the 4th Elements session, but I was really not feeling it. I attempted all the things I was supposed to but I wouldn't say I put in a full effort, and then I tweaked my wrist. I don't think it's anything serious, but it kinda fit with my day.
glad your pup is feeling better man.
don't worry too much about the food thing. we all fall down sometimes, the important thing is that you get back up. 1 day of set backs food wise isn't going to be detrimental. keep your head up, and start fresh tomorrow.
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5.19
Legs
Leg Extensions: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts; weight listed per dumbbell)
10 reps at 135 lbs
10 reps at 150 lbs - drop set 10 reps 135 lbs
10 reps at 135 lbs - drop set 20 reps 115 lbs - 10 reps 115 lbs
Machine Squat Press:
10 reps at 205 lbs
10 reps at 315 lbs - drop set 10 reps 270 lbs
10 reps at 270 lbs - drop set 20 reps 225 lbs - 10 reps 225 lbs
Lying leg curls:
10 reps at 120 lbs
10 reps at 135 lbs - drop set 10 reps 120 lbs
10 reps at 120 lbs - drop set 20 reps 90 lbs - 10 reps 90 lbs
Leg Press:
10 reps at 205 lbs
10 reps at 215 lbs - drop set 10 reps 190 lbs
10 reps at 200 lbs - drop set 20 reps 170 lbs - 10 reps 170 lbs
20 mins on stationary bike keeping heart rate above 120 bpm
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15 minutes ago, Big_Show said:
As a wise woman once said,
HOLY MOTHERFORKING SHIRTBALLS YOU GUYS!
I had a very nice surprise indeed when I weighed myself this morning.
Wednesday weight: 109.0kg - not just under 110kg at last, but an even big jump down!
Tuesday steps: 5344 (28,844 over target for the week) - next week the daily target goes back up to 7000 again. We got a good start on that by going out for a short walk this morning before work - felt so nice to get out there again, I've definitely been missing it from my day!
Tuesday calories: 2240 (674 over target for the week) - we tried a chicken tikka massala from a jar which tasted really nice, but there wasn't much to it so we ended up needing all three of the mini naans in the packet each instead of just the two we had planned. But apparently that extra 150 calories didn't wreck my week's weight after all
Book Completion: AF - 56%, TLE - 26%, CYSMP? - 19%
This puts my weight lost since last year at 34lbs and looks like this:
And the data for May so far looks like this:
Time for a bit of a renewed push, as the end is in sight now! Then I have decisions to make about my next goal; depending on how I feel about how my belly looks I could carry on trying to lose more bodyfat, or it could be time for me to finally attempt a deliberate bulk for the first time in my life. Thing is, I've never deliberately tried one and I'm (understandably) very wary about piling a load of fat back on again! I'm very good at that, it's actually one of my main talents...
So, to all of you who have deliberately attempted to gain muscle before, what resources/books/articles would you recommend reading up on to formulate a plan? Or any advice based on your own experiences that you'd like to share? I'm still fair way off trying this (judging by how long it took to shift the last few kilos) but I like to do plenty of research before attempting any kind of plan like this.
-Right, time to go get stuff sorted so I can hit the gym before work tomorrow. All set for a solid push on down to 105kg!
can't like this post enough. huge win her brother.
i used this program earlier this year and had some pretty solid results. dropped some fat and gained a decent amount of muscle. admittedly, i did use every supplement suggested, but personally don't feel it's necessary. Even Kris Gethin states that supplements will only account for 3-5% of your progress at most.
https://www.kagedmuscle.com/blogs/muscle-building-trainer/mbt-overviews-program
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pretty happy with the shoulder workout. been dealing with a nagging shoulder strain for the last few weeks. seems like it's finally on the mend
5.18
Shoulders & Triceps
Seated front dumbbell raises: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts; weight listed per dumbbell)
10 reps at 15 lbs
10 reps at 20 lbs - drop set 10 reps 15 lbs
10 reps at 20 lbs - drop set 20 reps 15 lbs - 10 reps 15 lbs
Dumbbell Lat raises:
10 reps at 20 lbs
10 reps at 20 lbs - drop set 10 reps 15 lbs
10 reps at 20 lbs - drop set 20 reps 15 lbs - 10 reps 15 lbs
machine rows:
10 reps at 100 lbs
10 reps at 130 lbs - drop set 10 reps 115 lbs
10 reps at 115 lbs - drop set 20 reps 90 lbs - 10 reps 90 lbs
Cable rear delt fly/extensions:
10 reps at 30 lbs
10 reps at 40 lbs - drop set 10 reps 30 lbs
10 reps at 30 lbs - drop set 20 reps 20 lbs - 10 reps 20 lbs
Dumbbell Shrugs:
10 reps at 50 lbs
10 reps at 65 lbs - drop set 10 reps 55 lbs
10 reps at 65 lbs - drop set 20 reps 50 lbs - 10 reps 50lbs
triceps pressdowns:
10 reps at 50 lbs
10 reps at 65 lbs - drop set 10 reps 55 lbs
10 reps at 65 lbs - drop set 20 reps 50 lbs - 10 reps 50 lbs
one arm cable triceps extensions:
10 reps at 20 lbs
10 reps at 15 lbs - drop set 10 reps 10 lbs
10 reps at 15 lbs - drop set 20 reps 10 lbs - 10 reps 10 lbs
seated triceps pressdowns:
10 reps at 35 lbs
10 reps at 50 lbs - drop set 10 reps 45 lbs
10 reps at 45 lbs - drop set 20 reps 35 lbs - 10 reps 35 lbs
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so, as i stated, my newest band had our first show this past weekend. anyone that knows me or has remotely followed me on here knows i'm a huge wrestling fan. well, so are the bandmates in Kayfabe. in fact, the band itself is all about wrestling. i try to write the lyrics in a way that if you weren't a fan or didn't know much about it you'd never know that's what they were about, but it is. and, thought i'd share a promo pic we did for the gig that is going to be a theme for all shows as far as we can tell.
@DarK_RaideR been saving this for ya. the shirt says "Kayfabemania" in the event it's too small for you to see
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16 hours ago, DarK_RaideR said:
I'll be disappointed if you didn't at least rock your Hulkamania shirt for that gig.
i didn't, but what i did was, in a way, much much better.
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13 hours ago, Big_Show said:
I forgot to mention, over the weekend I was feeling frustrated at how slow my weight loss currently seems but I'm definitely looking slimmer, so the Welshman suggested I measure my waist. I did it first thing on Sunday morning at it turns out I've actually lost an inch of my waist in the last month! That explains a bit more, like for instance how as the shirt I wore for the gym this morning has never actually fit before (it was an optimistic purchase while buying something else a size bigger...) but now felt comfortable. Guess I just need to trust the system!
the shirt is a huge win my friend. sometimes, you can be the last to notice a physical change in yourself and the scales aren't always accurate at showing that change either.
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On 5/14/2021 at 10:09 PM, obax said:
As mentioned, I haven't been disciplined about bedtimes lately. The past 2 nights it was midnight before I even got into bed. One night I broke my no TikTok after 10pm rule, and the other night I just dicked around on Facebook. This is a definite work in progress for me, I'm not very good at going to bed on time, and the earlier the time the harder it is for me to stick with it. Sometimes I legit not tired, despite being tired all day long, and other times I'm fighting it and don't know why. Some of it is that I'm naturally a night person, so 11pm is early, and 7am is even earlier. I feel great when I can stay up until about 2am and get up at 11am (yes, my body likes 9+ hours of sleep per night, which is super convenient), but have a real hard time adjusting to earlier bedtimes/wakeup times (I've done sleep studies and it's been suggested I might have a sleep disorder, but I have not been officially diagnosed with such). Some of it is also that it's been my habit for the last year to do as my body likes and stay up late/sleep in, my boss at my old job was somewhat accommodating in that respect, so I'm trying to change a habit my body naturally wants to fall into. I'm hoping if I can be strict with the timing I'll adjust eventually, but being strict is not a strong suit of mine...
have you attempted to set a reminder on your phone to get yourself in bed? maybe set it for about an hour before you need to crash so you can wind down and maybe do some light breathing exercises or meditate?
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this weekend, played a shit ton of corn hole and a Kayfabe played our first show at a private house party. everyone was super cool, really fun experience
5.17
back and bis
Machine high rows: 3 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts)
10 reps at 160 lbs
10 reps at 200 lbs - drop set 10 reps 160 lbs
10 reps at 180 lbs - drop set 20 reps 120 lbs - 10 reps 160 lbs
Reverse grip Lat pulldowns:
10 reps at 100 lbs
10 reps at 120 lbs - drop set 10 reps 100 lbs
10 reps at 100 lbs - drop set 20 reps 80 lbs - 10 reps 80 lbs
machine rows:
10 reps at 100 lbs
10 reps at 130 lbs - drop set 10 reps 115 lbs
10 reps at 115 lbs - drop set 20 reps 90 lbs - 10 reps 90 lbs
Hyperextensions:
10 reps at 135 lbs
10 reps at 175 lbs - drop set 10 reps 175 lbs
10 reps at 205 lbs - drop set 20 reps 175 lbs - 10 reps 175 lbs
machine preacher curls:
10 reps at 115 lbs
10 reps at 95 lbs - drop set 10 reps 80 lbs
10 reps at 80 lbs - drop set 20 reps 65 lbs - 10 reps 65 lbs
Barbell curls:
10 reps at 50 lbs
10 reps at 50 lbs - drop set 10 reps 40 lbs
10 reps at 40 lbs - drop set 20 reps 30 lbs - 10 reps 30 lbs
20 mins on bike
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update:
5.14
Chest
machine incline chest press: 4 sets - drop sets only receive 10 sec rest between initial set and drop set(for all workouts)
12 reps at 120 lbs
10 reps at 140 lbs
10 reps at 140 lbs - drop set 20 reps 100 lbs
10 reps at 100 lbs - drop set 20 reps 60 lbs - 10 reps 40 lbs
Machine flat bench:
10 reps at 130 lbs
10 reps at 130 lbs
10 reps at 110 lbs - drop set 20 reps 90 lbs
10 reps at 110 lbs - drop set 20 reps 90 lbs - 10 reps 70 lbs
cable cross over
10 reps at 50 lbs
10 reps at 60 lbs
10 reps at 50 lbs - drop set 20 reps 20 lbs
10 reps at 50 lbs - drop set 20 reps 40 lbs - 10 reps 30 lbs
calf press
10 reps at 280 lbs
10 reps at 280 lbs
10 reps at 280 lbs - drop set 20 reps 225 lbs
10 reps at 250 lbs - drop set 20 reps 210 lbs - 10 reps 210 lbs
20 mins on bike
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57 minutes ago, RES said:I can commiserate with this...especially since my accident. What you're doing is good to delay any extreme measures as long as possible though 😘 So happy to see you back!
thanks
glad to be back
yeah, it's just hard remembering how i was and what i could do vs what i should do now. like, i really miss heavy back squats and deadlifts. those will likely only be moderate weighted lifts from here on out
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38 minutes ago, obax said:
No exercise today, though I'll probably do some of my physio exercises before bed, I'm feeling pretty tight today.
what type of physio exercises do you do, if you don't mind me asking?
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no workout today. had to take the gf to the doc for a post op follow up(nothing major or concerning). next follow up in 10 days. so i'll be resuming my program tomorrow for chest day.
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RES: CUTE 2021 - cute is consistent
in #98 07/20/2021
Posted
better late than never to see this huh?
goo thing we have several avenues to communicate these days 😛