Garris Posted August 11, 2017 Report Posted August 11, 2017 I'm re starting my battle log after falling off for a couple weeks. PaulG is giving me a hand modifying my programming and I'm going to be eating more calories in an attempt to feel better and give myself a boost. While I'm not at my goal weight yet, Im going to up my calories intake from 2000 to 2400 a day and track my workouts using the mfp technique Paul showed me. Current weight is 218.8 Waist is 40.75"
Garris Posted August 12, 2017 Author Report Posted August 12, 2017 Workout: I had been doing the Kavadlo get strong, I just wasn't feeling good about it. so I am programming my own with a bit of input from PaulG. A B split routine elevated feet pushup 8 Eccentric Chin up(10sec) 3 bulgarian split squat 8 2 min rest between set, repeat 3 times B lying knee tuck 15 eccebyric pull up (3sec) 3 hip thrust 15 bench dip bent knee 8 2 min rest between set, repeat 3 times
Garris Posted August 17, 2017 Author Report Posted August 17, 2017 Workout Diamond Pushup 5,5,4 chinuo eccentric 2nd ISO hold top mid bottom 3,3,3 squat 15,15,15 assisted dip 10, 10,10 body weight row(5 sec ISO at end) 10,10,10 assisted pistol squat 5,5,5
Garris Posted August 19, 2017 Author Report Posted August 19, 2017 Part A Diamond pushups 5,5,5 eccentric chin up (3 sec pause top mid, btm 3,3,3 assisted pistol 6,6,6 Part B band assisted dips, 8,8,8 body row knees bent(45 degree out) 5,5,5 squat 25 lbs dumbells 15,15,15 ytwl 2 sets 15 reps for shoulders 10 mins light jump rope.
Garris Posted August 21, 2017 Author Report Posted August 21, 2017 I've been so happy with my weight loss and upping my mental game for my anxiety issue, I'm stronger physically and mentally than I have ever been before. I have stalled out on my weight loss though ,mostly on purpose and I'm planning on rectifiying that starting this week. ive been allowing my body to catch up with itself, and during August and July upped my caloried again first for a week at 2600 then a week at 2400. Im going to start cutting again, this Monday going forward I'm going to go down to 2200 and see if I can start trending downward again. I'm happy with most of my physical progress. Im down 6" in waist size this year and I've come down from about 256 in January to hovering around 220( I did bounce down to 216 briefly, so I still count it as 70 lbs lost total) ive gone from not being able to do one regular push to doing diamond push-ups, and I've been able do hold almost 40 sec eccentric chin-ups. Encorporating jump rope, I feel lighter on my feet than I ever have. 2 big goals fitness goals. Hit 210 lbs get first dead hang chin up
Garris Posted August 22, 2017 Author Report Posted August 22, 2017 Diamond push-ups : 6,6,6 chin ups eccentric3 sec hold top,mid,bot 4,4,3 assistrd pistol squat : 7,7,7 band assists dip 10,10,10 body weight row legs 45 degree 5,5,5 squat with dumbells 25 lbs 15,15,15 ytwl 2 x15 3 min jump rope
Garris Posted August 24, 2017 Author Report Posted August 24, 2017 Changed a couple things up after readi some of the new book I got Overcoming Gravity diamond push-ups 7,6,4(3regular for volume ) chin up eccentric 4 sec top mid bottom 3,3,3 assisted pistol.. 8,8,8 eccentrix dip 6 sec 3,3,2 eccentric row full extension8 sec 3,3,3 squat 30lbs dumbell 10,10,10 burn out set eccentric row 8 sec 3 regular pushups 6 ywtl shoulder Y 10 rep and therapy band snapped
Garris Posted August 26, 2017 Author Report Posted August 26, 2017 Decided to try a little something different for myself changed diamonds up for weighted normal push-ups pushups -8lbs 6,6,6 chin up eccentrics 3 sec top mid bottom (8lbs) 3,3,3 assisted pistol 10,10,10 assisted dips 10,10,10 eccenteix body row 5 sec 5,5,5 goblet squat 30lbs 10,10,10 shoulde health 12 reps 3 sets
Garris Posted August 29, 2017 Author Report Posted August 29, 2017 Pushups(12lbs backpack) 8,8,8 chin up eccentrics 3 sec top,mid,bottom(12lbs backpack) 3,3,3 pistol squat,lowered bench weakest leg, 4,4,4 assisted dip 1 band side ,7,7,7 body row, 5,5,5 gobket squat 40lbs 10,10,10 Shouldr rehab 2x12 super set 3 diamond push-ups, 5 body weight rows
Garris Posted August 31, 2017 Author Report Posted August 31, 2017 Push-ups 15lbs backpack 8,8,8 chin up eccentric(same) 3,3,3 pistol squat assist(lowest bench)(hand on dipbar) 5,5,5 assisted dip(1 band) 8,8,8 bodyweight row 6,5,5 goblet squat 50bs 10,10,10 shouldrr prehab 2x12
Garris Posted September 2, 2017 Author Report Posted September 2, 2017 Workout 3 x 12 push-ups 3 x 6 weighted push-ups (15lbs) 3 x3(4 sec hold topmidbtm)(15lbs) Assisted pistol squat 6,,5,5 eccentric dip(4sec) 5,5,5 body weight row 6,6,5 50lbs dumbbell squat shoulder prehab 2x12
Garris Posted September 2, 2017 Author Report Posted September 2, 2017 Updated weigh and measure 216.2 lbs 40 1/4" waist 43" chest 41 1/2 butt 13 1/2" biceps
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