Impressive breh! What's your weight looking like from start to current?
The ADD's Log: Build Back Better
- Thread starter The ADD
- Start date
Hell I had to go back and look. Hard to believe this thread is almost a year old. When I started it I was 200, I'm around 188 now. That said my body composition is much better. I should have take progress photos but I didn't.
You must be getting jacked breh!That ab fat is a BI
That lowish carb shyt is the wave though. Carb control has def been the light switch on my cut. Just wish there werent so many damn interruptions in my diet.
That lowish carb shyt is the wave though. Carb control has def been the light switch on my cut. Just wish there werent so many damn interruptions in my diet.
CBL Day 19:
Macros haven't been right all week, protein to high and fat to low, gotta get back on it this week:
30 minute PT session for lower body: As usual I lose track of set and reps. Shyt was just being done.
We basically supper-set all of this
Walking Lunges: 2x4x45
Alternating Box Jumps full reps on the 30" box then full reps to the 24" box. Started with 8 reps and worked u
Goblet Squats-4x20x95#DB & Hex Bar Deads 1x15x225, 1x15x275
Box Jump Set-Ups 135#
Bar Jumps 3x1.5 minutes
Added the following afterwards:
Superset: Single Standing Hamstring curls 1x50x60 per leg and Calve Raises 2x25x265
100 reps of "supinated"DB press with 60#
Abs Raises: 5x15
Macros haven't been right all week, protein to high and fat to low, gotta get back on it this week:
30 minute PT session for lower body: As usual I lose track of set and reps. Shyt was just being done.
We basically supper-set all of this
Walking Lunges: 2x4x45
Alternating Box Jumps full reps on the 30" box then full reps to the 24" box. Started with 8 reps and worked u
Goblet Squats-4x20x95#DB & Hex Bar Deads 1x15x225, 1x15x275
Box Jump Set-Ups 135#
Bar Jumps 3x1.5 minutes
Added the following afterwards:
Superset: Single Standing Hamstring curls 1x50x60 per leg and Calve Raises 2x25x265
100 reps of "supinated"DB press with 60#
Abs Raises: 5x15
I was cluded in that with they way I was eating the sugar content likely is causing the water retention in my lower abs (fat is still there of course). It will be interesting to see where I'm at once this cycle is over.
Taking photos is teaching me I how I view progress (or lack of it) doesn't align with the photos.
A little leaner, not
jacked
Last edited:
CBL Day 21
Skipped walking today because my legs were pretty sore for two days removed from a lifting session. My back is pretty damn tender ass well.
Family brunch today. Ate more than I intended but it didn't deviate from the plan. I eliminated one meal today to compensate so I should be good.
Already got meals loaded into MFP and my Monday routine on paper.
Resting and trying get my head clear from other issues.
Skipped walking today because my legs were pretty sore for two days removed from a lifting session. My back is pretty damn tender ass well.
Family brunch today. Ate more than I intended but it didn't deviate from the plan. I eliminated one meal today to compensate so I should be good.
Already got meals loaded into MFP and my Monday routine on paper.
Resting and trying get my head clear from other issues.
CBL Day 22
Superset: Incline BB-BP 3x12x145 (Dropset 1x15x135) & Pull-Ups 3x12xBW
Dips: 1x12xBW+10#, 1x11xBW+10#, 1x9xBW+10 and 1x8xBW
Superset: Decline BB-BP 4x8x165 (Dropset 1x15x135) and Lat Pull Downs 4x10x150
Superset: T-Bar Row 4x12x105 and "Slow" Push-Ups with a final pause rep 4x12
Arnold Press 3x10x50, 1x8x50 and 1x10x45
Chin-Ups 5x5xBW+25#
Tonight's Backload Menu
Turkey Burger on Ciabatta
Oven Baked Fries
Peanut Butter Filled Pretzels
Reese's Cup Cereal
Quakers Oatmeal Squares Cereal
Superset: Incline BB-BP 3x12x145 (Dropset 1x15x135) & Pull-Ups 3x12xBW
Dips: 1x12xBW+10#, 1x11xBW+10#, 1x9xBW+10 and 1x8xBW
Superset: Decline BB-BP 4x8x165 (Dropset 1x15x135) and Lat Pull Downs 4x10x150
Superset: T-Bar Row 4x12x105 and "Slow" Push-Ups with a final pause rep 4x12
Arnold Press 3x10x50, 1x8x50 and 1x10x45
Chin-Ups 5x5xBW+25#
Tonight's Backload Menu
Turkey Burger on Ciabatta
Oven Baked Fries
Peanut Butter Filled Pretzels
Reese's Cup Cereal
Quakers Oatmeal Squares Cereal
Last edited:
CBL Day 23:
Hex Bar Deads: 4x8x310 and 1x20x230
Front Squats 3x3x260
Back Squats: 3x12x260 and 1x20x145
Zercher Squats: 4x8x215
Goblet Squats 5x20x100#
Superset: Lying Hamstring Curls 3x15x150 and Standing Calf Raises 3x25x265
Backload menu:
Chipolte Burrito
TJ Chips
Salsa
PB Filled Pretzels
Quaker Cereal
Hex Bar Deads: 4x8x310 and 1x20x230
Front Squats 3x3x260
Back Squats: 3x12x260 and 1x20x145
Zercher Squats: 4x8x215
Goblet Squats 5x20x100#
Superset: Lying Hamstring Curls 3x15x150 and Standing Calf Raises 3x25x265
Backload menu:
Chipolte Burrito
TJ Chips
Salsa
PB Filled Pretzels
Quaker Cereal
Last edited:
Honestly, I am out of my depth suggesting a plan beyond beginner routines. I'm still tinkering with the current set-up.I stopped going to the gym in March. I've gained like 12 pounds. I need a work out plan @The ADD help me out breh.
Reading this thread is motivation.
@semtex
@GinaThatAintNoDamnPuppy!
@Fonsworth
@YouMadd?
Your goal is just to lose weight?I stopped going to the gym in March. I've gained like 12 pounds. I need a work out plan @The ADD help me out breh.
Reading this thread is motivation.
I want to lose about 20 lbs fat and them probably tone up. I do want to do some lifting.
vertical pull (lat pulldown or do single arm high cable pulldown from a lunge position. Allows you to stabilize your core) 3 sets 15/12/9 reps
Horizontal pull ( start with a basic DB bent over row with a knee on the bench or a TRX row) 15/15/15
You probably need to strengthen the gluts up so always do deadlifts AND weighted hip thrust.12/12/12
DB Goblet squats and superset them with reverse lunges(one leg at a time)12/12/12 superset8/8/8
For chest I recommend inchworms push ups 12/12/12
Chest fly machine 10/10/10
Dips
And whatever bench press angles you like 15/12/9
1 min 30 sec plank 3x.30sec sets
You gotta cut out anything that isn't water
More veggies
More water
Buy a fiber supplement
No refined sugars
Rid yourself of processed foods.
No alcohol