Buff Brogan

i'm beyond proud of you for pushing through, talking to yourself, and finishing the 3 laps. it says a lot about your character that you didn't give up even after the set backs. very well done.

Friday i did chest and calves. same overall principle of high volume/supersets Machine incline chest press(weight listed is per side. ex: 50lbs = 100 total lbs) sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs: 60, 80, 80(8reps)/60(6 reps)/40(13 reps) - this didn't follow the plan per se, but i was feeling hella fatigue so i wanted to push as much as possible 50/30/30(this stayed with the scheme of 10/20/30 reps Machine flat bench sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs:105, 105, 90/60, 75/60/45 cable crossovers: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs: 25, 25, 15/15, 20/15/10 machine calf raises: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/30 lbs: 160, 205, 205/160, 205/160/160 also, spend 9 hrs in the studio saturday laying down some vocal tracks for an EP we're hoping to have out by April. my parts took about 4.5 hrs. i have good dexterity with my voice, but after about 3 hrs it started to wane. luckily, i was able to push through and get everything we needed. i was feeling it a bit on sunday though.

does anyone know what 3/5 was? Legs.... it was leg day Lying leg curls: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 115, 115, 115/85, 85/55/55 leg extensions: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 130, 130, 130/100, 100/85/85 leg press: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 165, 165, 145/115, 115/100/100 squat press: sets:4(2 supersets) reps: 10, 10, 10/20, 10/20/10 lbs: 235, 285, 305/235, 285/255/255 15 mins on the elliptical i was in a mood at the gym yesterday. a lot of frustration and stress. i don't feel like it helped my lifts a ton, but it did cut down on my rest time between sets. for the super sets i'm only to take a break as long as the reps before. so for set 3, rest 10 secs before doing 20 reps. as fast as i could change the weights i was starting again. i was in a mood yesterday at the gym.

haha i'm pretty sure that's how it works

metal ballet is a thing also http://rockmetaldance.com/brutal-ballet-metal-dance-company/

last night was the "Ultimate" workout in tribute to @deftona rear delt chest raises: reps: 10, 10, 10/20, 10/20/10 lbs: 70, 85, 85/70, 85/70/70 Machine shoulder press: reps: 10, 10, 10/20, 10/20/10 lbs: 100, 85, 85/70, 70/55/45 Lat raises: reps: 10, 10, 10/20, 10/20/10 lbs(each arm): 25, 20, 20/15, 15/10/15 upright rows: reps: 10, 10, 10/20, 10/20/10 lbs: 50, 50, 50/40, 40/30/30 tricep cable press downs: reps: 10, 10, 10/20, 10/20/10 lbs: 40, 40, 40/30, 40/30/30 reverse grip tricep push downs: reps: 10, 10, 10/20, 10/20/10 lbs: 30, 40, 30/20, 30/2020 lying cable triceps extensions: reps: 10, 10, 10/20, 10/20/10 lbs: 40, 40, 40/30, 30/20/20 i was completely spent. i always feel like i should be stronger in the gym, but i guess the calorie/carb cutting is getting to me. i had energy, just no strength.

took off last night for both personal reasons and some slight recovery. also, partially due to being super swamped this weekend and knowing i'll need a day. tonight is Shoulder's/triceps. aka: the Ultimate Warrior workout

note to self: being on a "shred" program/diet and coming to Tank's page is not helpful for hunger pangs...

after that beast of a workout, i don't think many would have done more than nothing the rest of the day

3/2/20: back and biceps: Machine Low Rows: reps: 10, 10, 10/20, 10/20/10 lbs: 70, 100, 100/85, 85/55/55 Seated cable row: reps: 10, 10, 10/20, 10/20/10 lbs: 120, 120, 120/85, 120/85/85 Chest supported Barbell row: reps: 10, 10, 10/20, 10/20/10 lbs: 100, 100, 100/70, 100/70/70 Cable row: reps: 10, 10, 10/20, 10/20/10 lbs: 100, 120, 100/70, 85/70/70 Preacher curls: reps: 10, 10, 10/20, 10/20/10 lbs: 70, 105, 75/55, 60/45/45 High pulley cable curls: reps: 10, 10, 10/20, 10/20/10 lbs(total, not each arm): 40, 30, 20/15, 20/15/15 i was gassing hard last night. i didn't have it in me to do any cardio. i did complete 2 sets of 25 leg raises and 3 sets of reverse sit ups(don't know what it's called honestly. you lay at an angle on a bench with your legs pinned bent over and raise your upper body upright) of 15 holding a 25lbs plate.

i wouldn't look too much into being drained. running in the elements like that is definitely a cause for that. you'll likely feel taxed a few days after the event as well. adrenaline should help you push through any boundaries you see though. Happy early birthday!!!

feels like i've not been on here in forever, when in fact it was only really the weekend. let's catch up. friday was leg day..... it was hell. my legs still feel it. i got a little light headed during the workout from all the blood going to my legs. it was no damn joke. the splits for it were 3 sets, 2 of which were supersets. 10, 10/20 and 10/20/30 respectively. the chest day i list below the leg breakdown followed the same routine and it was completed on saturday. LEGS: leg extensions: 10, 10/20, 10/20/30: 120, 120/90, 90/75/60 leg press machine(no hack squat available): 205, 205/175, 135/85/55 leg curls: 85, 85/70, 70/55/40 squat machine: 140, 190/140, 190/140/135 CHEST: decline chest press: 110, 110/90, 110/90/70 incline press: 70, 90/70, 70/60/50 crossover cable fly: 40, 40/30, 30/20/20 both of these followed by 15min on the eliptical. i'm still feeling it from friday and saturday. tonight, i'll be doing the back and bis. sunday was spent cleaning out my closet/dresser. got rid of about 3 trashbags worth of items i'll be donating to a nearby charity.

serious/emotional talks can definitely take a toll on you. hope you're able to spring back asap now that the air is somewhat cleared. also 10-20k more a year? where do i sign up? lol 😛

same here man. late 80s early 90s was definitely the golden age. the rest of the 90s were pretty great as well, but nothing beats 84-92 to me.

glad to hear you're feeling better. doing a workout while still recovering shows a lot of resolve.

the interview i had for the company i'm with now i didn't think went very well. i've been here going on 3 years now. got promoted after right at a year. sometimes the ones you think didn't go spectacular are the winners.

diet was on point yesterday. finished it off with 8 oz of sirloin last night was shoulders and triceps.... it... was... ridiculous... again all sets followed the 5 reps, 5/10, 5/10/15 drop set, so i'll just list the weights below. i'm dying today military machine press: 100, 95/85, 85/70/55 reverse pec deck fly: 130, 130/100, 115/100/70 lat raises: 40, 40/30, 40/30/20 shrugs: 110, 110/90, 110/90/80 tri push downs: 55, 55/50, 55/50/45 overhead tricep ext: 50, 50/40, 40/30/20 close grip chest press: 110, 110/100, 110/100/90 followed by 20 mins on the elliptical. i was dead... or nearly dead.

i just realized i haven't spoken at all about my meals and dieting.... more to come on that. yesterday was supposed to be shoulders and triceps... didn't happen. some things are more important than hitting the gym, and yesterday was one of those days(sorry, no details on this one. just know that i'd pick skipping the gym every time if i had to). so instead of having a rest day today, it was yesterday. today i'm going to do said routine after work with the GF and friend that is experiencing some turmoil. which also means i will likely have to do a double workout friday to realign my workout schedule. so the diet.... this week my macros are supposed to be: protein: 277(body weight x 1.18) carbs: 153(body weight x .65) the protein will not change, but next week carbs drop to 136 then 125 then the following week it changes daily to 110/82/66/118 respectively. fat and sodium need to stay at a minimum for this cut. i've also realized i'm having a very difficult time hitting these goals for protein and carbs. Monday i was at 150/90. yesterday i was at 155/49. today, i'm starting much better and the diet is as follows(for the duration, minus what is cut out while depleting the carb intake) black coffee w/protein 1/2 cup of oatmeal(just straight cut oats) 1.5 cup of sweet potatoes(haven't eaten at all the last 2 weeks, but i have them packed with intent to consume today) mixed green salad w/1 cup of cucumber and a light vinaigrette. 12 oz of chicken 4 oz of tuna steak 6 oz of sirloin(dinner) BCAAs and post workout protein shake 1/2 cup of broccoli 1/2 cup of brussel sprouts(also dinner) all the water. needless to say, i'm never hungry right now. i did gain roughly 7 lbs being on steroids whilst being sick, but that should fall off relatively quickly.

crossing all the fingers and sending all the luck to you my friend.

great work on sticking with the program brother. i agree that is huge. the biggest part of being human, i think, is to truly know and accept yourself for who you are. and making these strides are no small feat.

is this challenge called "killing it"?

Monday pt 2 update. my buddy accompanied me to the gym and we killed each other... in a good way. he was pushing himself harder than normal, which i expected. but i think he needed gym time more than i did. everything we did consisted of a set, then 2 super sets. 5, 5/10, 5/10/15 with only enough time to adjust the weights as needed. i will list the reps followed by a - then the lbs for each reverse grip pulldowns: 3 sets: 5-80, 5-80/10-65, 5-80/10-65/15-50 neutral grip pulldown: 3 sets: 5-70, 5-65/10-60, 5/60/10-55/15-45 reverse grip machine row: 3 sets: 5-70, 5-65/10-55, 5-60/10-50/15-45 T-bar row: 3 sets: 5-80, 5-75/10-65, 5-65/10-60/15-50 machine preacher curl: 3 sets: 5-40, 5-35/10-25, 5-20/10-15/15-15 cable curl 3 sets each arm: 5-20, 5-15/10-15, 5-15/10-15/15-15 3 sets of hanging leg raises to failure 30 mins of elliptical at a moderate pace. i can't put into words how puffy/pumped my arms felt. along with weak. after the first 2 exercises my arms and back were so full of blood 20lbs felt like moving a mountain.

doing a mid week progress report can be very helpful. it let's you know if you're in stride or if you need to pick up the pace. however, if your progress in the mid week isn't where you want it, don't let it discourage you. fitness and personal goals aren't a sprint, it's a marathon.

Monday Funday update: so, i'm finally feeling a little better. met with a fella about finally completing my 1/2 sleeve on my left arm. gonna be pricey, but worth it. I did not work out this morning but, there's good reason. One of my lifelong best friends is going through some very heavy personal issues. he's always been a rock for me and others in his family and other friends. he came over last night for a bit. i forced him to eat a steak and some brussel sprouts i was making while we chatted. i also told him i'd push my workout to this evening if he wanted to join me, and he accepted. so the workout today will be tonight.