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  #21  
Old 02-09-2009, 03:53 AM
Mfitts52 Mfitts52 is offline
Mfitts52 is getting strong and shredded
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Location: Cortland, NY
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Default increase in cals

So I just thought i would post my caloric intake for the day since ive upped it today. Ive been getting good results without eating nearly enough I cant wait to see the difference this is going to make, not to mention a new routine.

196p/369c/109f 3,513 calories

A lot of things ive been reading are suggesting 4 carbs for each lb of body weight. Im only 175ish right now and thats 700g carbs. I dont plan on quite reaching that but im going to try and get closer. I cant imagine doing it by eating more **** oatmeal than I already am so im gonna do what ive seen a lot of you talk about and start getting into popcorn, defintely brilliant. Is there a suggested kind/brand that is healthiest. Obviously one with low sodium and not buttered or anything.
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  #22  
Old 02-09-2009, 11:51 PM
Mfitts52 Mfitts52 is offline
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Default First day at the upper/lower split

The first day with this split was great, i loved every second of it. I dont have the agony of one body part just being entirely cooked like with a body group split but my whole upper body just feels worked and im spent. Also I managed to finish up in under 50 minutes, it was very fast paced I maintained a high heart rate most of the workout. Also i was sweating quite a bit. Which is crazy because normally I dont really sweat at all maybe a little on my brow because my gym is really cold because its part of a big facility, with an ice rink and turf field etc. Anyway im really excited about this routine I defintely believe after today it will be effective so heres how it went.

BB Bench press-165x6, 175x6, 180x5 (one assisted)

Weighted chins-These are straight intense I love it. I tried it with a 45 and struggled with two bad, so i decided to work my way up with a 25lb plate.

BW+25x5, BW+25x5, BW+25x4

BO DB Row-90/6, 95/6, 95/6

DB Shoulder press-55sx6, 55sx6, 60sx6

Simultaneous seated db curl-40's/6, 40's/6, 40's/5

Overhead db ext-75x6, 80x6, 80x6

I used a chain belt with a plate attached to it, If I used a safety belt with just a dumbell wrapped around my waist would that be less beneficial? It just seems like it would be easier than having a weight flying around below you, I kept my form strict so it wasnt a problem, but my liftng partners it wasnt as pretty
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  #23  
Old 02-10-2009, 11:13 PM
Mfitts52 Mfitts52 is offline
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Default Lower Heavy

I feel great after yesterday, I didnt expect my upper body to be as taxed as it is but im glad. I can def feel that everything has been worked and i love the idea that its gonna get worked again in 2 days instead of another week.
Anyway I had a good lower day as well

Squats-285x3, 300x3, 315x3

DB walking lunges-60's/6(each leg)x3

SLDL-195x8, 255x6, 255x6

Standing calv raise-4 plates 3x15

Leg press calv raise-6 plates 3x15
(I pointed my toes in three different directions each time to isolate a different part of my calv on all 6 sets)

Decline sit ups-4x15


hitting up some HIIT and more abs tommorow, I cant wait to tear up this competition and get huuuge
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  #24  
Old 02-11-2009, 11:55 PM
Mfitts52 Mfitts52 is offline
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Default did some cardio and abs today

5 minute warm up on the elliptical
HIIT-10x20 second sprints
5 minute cooldown

and I did some crazy ab circuit.


Me and my friend were going sit ups where you hang upside down like in rocky, but the only thing open that we could use was the smith machine bar and it hurt alot lol, wasnt worth it at all. So we just looked like dumbasses climbing all over it. It was real funny
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  #25  
Old 02-13-2009, 12:16 AM
Mfitts52 Mfitts52 is offline
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Default Upper hyper

Today was insane, this workout burnt me out

Incline dp press-60/12, 65/10, 65/10

Pull ups-10, 8, 8

DB Shrugs-75/12, 85/12, 85/12

one arm db lateral raises-20/12x3

BB rows-3xplates/12x3

BW dips 3 sets failure-22, 20, 17

ez bar preachers-65/12, 65/10


Another great day on the program absoloutely lovin it so far. I decided to take to some of the advice i was getting and change it up so my heavy days arent back to back so now monday will be upper hypertrophy instead of heavy and vice versa for thursday

Last edited by Mfitts52; 03-21-2009 at 02:44 PM.
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  #26  
Old 02-14-2009, 12:18 AM
Mfitts52 Mfitts52 is offline
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Default Lower hypertrophy

Body weight=175 lbs(this is what ive weighed with shoes about 2 weeks ago)

Lower body was pretty good today set a pr in deadlift, very niiice

Deadlift
135x5
225x5
315x3
405x1
435x1(PR)

Hack squat-2 plates/12, 230lbs/10, 230/10

Leg exts-150/12x3

excercise ball leg curls-3x15

seated calv machine drop setx3

Last edited by Mfitts52; 02-14-2009 at 12:19 AM. Reason: wrong info
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  #27  
Old 02-16-2009, 03:55 PM
Mfitts52 Mfitts52 is offline
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Default yep

I did cardio and abs yesterday never got to loggin it though.

5 min warm up
HIIT 15secx10
5 min cooldown

Weighted decline situps
BW+25x15x4

Russian twists /w 10 lb medicine ball
3x40

Today is gonna be upper hypertrophy isntead of upper heavy since i switched it so my heavy days arent back to back. Real excited
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  #28  
Old 02-16-2009, 04:05 PM
rootb33r's Avatar
rootb33r rootb33r is offline
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Default

Nice deads!
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  #29  
Old 02-16-2009, 11:01 PM
Mfitts52 Mfitts52 is offline
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Default Upper hypertrophy

Quote:
Originally Posted by rootb33r View Post
Nice deads!

Thanks a lot man, definetly working on it. I wish I didnt wrestle and lifted a little harder during football season, im just getting to where I was at this summer. Hopefully i can make some major improvement because my competition is coming up in a month or less, my coach still hasnt got the exact date.

Anyway heres how upper hypertrophy went today, it was'nt the best workout ever bc were lifting with a newfriend so i had to show him how to do a lot of lifts and stuff, and it was funny watching him curl 15's lol, it was his first time lifting though everyone has to start somewhere.

BB BP-135x12, 155x11, 160x8

DB Incline-55x12, 60x11

Lat pulldown-150x12, 160x12, 160x10

Pendlay rows-70x12, 70x12

upright rows smith machine-70lbs plus whatever the smith bar weighsx12 2 sets

Seated simultaneous db curls-30x12, 30x12

Skull crushers-75x12, 75x10

Im gonna have to pull of a nasty squat and dl if im going to do well, bc i dont see my bench being up to par. All I know is I dont want a second place trophy I have to stare at for another year.
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  #30  
Old 02-17-2009, 10:45 PM
Mfitts52 Mfitts52 is offline
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Default Lower heavy

Today was a good workout, not amazing but legs r feelin pretty good and i hit some ok numbers on squats, i felt strong. Lol my friend who just started working out fell over today squatting with a 35 on each side, it was weird tho he fell backwards, normally everyone who fails at least that ive seen falls forward, anyway he seems committed so im excited about that. Here's how today went

Squat-
135x5
225x2
275x2
300x2
315x2
325x2
335x1

Glute ham raise-(negative also) 5x3 set

Good mornings(first day implenting these in, i liked em) 135x6, 155x6, 175x6

Alternating leg extensions-110x8, 130x6 followed by a drop set

Seated calv machine-3platesx12-15x4 sets
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