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Coqui
08-03-2007, 06:28 AM
Well I guess if I'm going to get dedicated to doing this, I'll need all the help I can get.

I'm working my way down to around 8% Body Fat. Basically I'm wanting to get a decent body shape and actually not feel disgusted with myself when my shirt's off.

DIET:

Currently looking at the following:
Breakfast - 4 hard boiled Eggs
Meal #2 - 1/2 cup of oatmeal
Lunch - 1/2 Turkey Sandwich (This is also post workout)
Meal #4 - other 1/2 of Turkey Sandwich
Meal #5 - 2 Tbsp Peanut Butter
Meal #6 - Meat and starch of some kind. (made by wife)

I had initially added carbs to meal 1 and protein to meal two but apparently that was too much and I started balooning in weight (although it didn't feel like much was coming from fat since my gains were increasing big time)

Pics will be coming later.

Current workout:

Bill Starr's Intermediary 5 X 5. (Currently in week 9 of it)

Current Maxes
Max Squat: 410 X 3
Max Bench: 305 X 5
Max Dead: 380 x 5

Coqui
08-03-2007, 06:29 AM
Today so far, I've walked on a treadmill for a mile. I noticed the Friday lifts are more apt to happen if I don't do my customary 2 miles.

Coqui
08-03-2007, 10:48 AM
Well today was a horrible day for me.
Squat
5 x 205
5 X 260
5 X 310
5 X 360
3 X 420 (woohoo! personal best)
1/2 X 308 (Upset I couldn't get this up the required 8 times)

Bench
5 X 155
5 X 195
5 X 230
5 X 270
1 X 315 (Couldn't push it up the required 3 times)
8 X 230

Rows
5 X 90
5 X 110
5 X 135
5 X 155
3 X 180
8 X 135

I'm probably going to repeat this week over and try it all again.

Coqui
08-06-2007, 11:12 AM
So I'm repeating the past week over again to see if I can get the full lift or not. We'll see what happens. Monday's workout wasn't too bad obviously because of that.

Coqui
08-22-2007, 11:53 AM
Well even though no one seems to be reading this (which is why I stopped updating every M-F) I just hit a personal best on Deadlift. I'm now officially a member of the 4 plate club. :D

Lumiel
08-22-2007, 12:12 PM
Some people are reading it. ;-)

Still waiting on the pics.

Coqui
08-22-2007, 12:14 PM
Some people are reading it. ;-)

Still waiting on the pics.

I'll get them up this week then.

Coqui
09-05-2007, 06:43 PM
Sorry it took so long and sorry the pics are so crappy. But here you go (Non-flexed):

http://i96.photobucket.com/albums/l189/Coqui1337/01.jpg
http://i96.photobucket.com/albums/l189/Coqui1337/02.jpg
http://i96.photobucket.com/albums/l189/Coqui1337/03.jpg

I can't get the lighting right so there really is no definition (plus the farmer's tan doesn't help)

Another shot taken two days before.
http://i96.photobucket.com/albums/l189/Coqui1337/438_2.jpg

Coqui
09-05-2007, 06:50 PM
Today I really didn't feel like I had any energy whatsoever when I came into my workout. I still did what I could:

Deadlift:
135 X 5 (Warmup)
270 X 5
325 X 2 (No straps and my hands didn't want to hold it)
380 X 3 (just couldn't get it up)
435 X 1 (PR but still was shooting for reps)

Pullups
BW X 5
BW + 10 X 5
BW + 15 X 5
BW + 20 X 5

Rows
140 X 5
160 X 5
180 X 5

Bicep Concentration Curl
50 X 5
55 X 5

Normally would have tried abs on this day, but the lack of energy got to me.

Coqui
09-07-2007, 12:51 PM
Well today was much better in terms of energy. I felt good going into the workout.

Flat Barbell Bench Press:
165 X 5
210 X 5
250 X 5
290 X 5
335 X 0 (I felt so good getting up the 290 5 times that I figured I'd at least get 3 if not even 1 rep on this)

Incline Barbell Press
105 X 5
130 X 5
155 X 5
185 X 5
205 X 5

Weighted Dips
BW + 45 X 5
BW + 70 X 5
BW + 90 X 5

Pushups
BW + 45 X 5

Military Press
135 X 5
155 X 5
175 X 1 (Didn't feel comfortable with it so I let it stay at one)

Ramstein85
09-07-2007, 02:10 PM
Man Its weird, in the pic where you are just standing in front of the camera it doesn't seem like your arms are big. But in the pic with you lifting you sleeve i gotta say, you got a nice shoulder, bicep, ARM in general :)

Coqui
09-07-2007, 02:20 PM
Man Its weird, in the pic where you are just standing in front of the camera it doesn't seem like your arms are big. But in the pic with you lifting you sleeve i gotta say, you got a nice shoulder, bicep, ARM in general :)

Thanks! Yeah it's all about lighting and the only way I could take a focused picture (by myself) was with the flash pointing right at me so it flattened just about every possible definition you could have. At least I hope later on in the progression that will be less of an issue and when I lose the fat I need to lose, the flash does absolutely nothing against it. I might try again taking a darker picture. We'll see what happens though. Next pictures will probably come at the beginning of October (monthly progressions.)

The pictures above were taken at 214 pounds.

Coqui
09-10-2007, 12:20 PM
Well today was the 1st time in a while I've done legs (due to work obligations)
coupled that with my stomach feeling like crap, I didn't think I was able to hit it as hard as I wanted.

Squats:
205 X 5
260 X 5
315 X 5
370 X 2 (just felt a huge drain of energy)
420 X 1 (energy drain again)

Barbell Lunges
45 X 6 (12 total 6 each side)
65 X 6
95 X 6

SLDL
135 X 5
155 X 5
175 X 5

Leg Press Calf Raises
405 X 5
495 X 5
585 X 5
675 X 5

My legs feel sore but I'm hoping whatever's going on with my stomach will be done by Wed. so I can deadlift without issue.

Coqui
09-12-2007, 10:45 AM
Today was back day.

Deadlifts:
280 X 5
335 X 5
390 X 4
445 X 1/2 (I felt strong enough to think I could get this, but right when I got past the halfway point, I felt my form giving away rapidly and rather risk injury, I just dropped the weight)

Pullups
BW + 10 X 5
BW + 20 X 4
BW + 30 X 3

Rows
160 X 5
180 X 5
200 X 4

Bicep Concentration Curl
55 X 5
60 X 4

I can start to feel my caloric defecit getting to me in terms of my workout. Sadly, I'm not seeing any results difrectly coming from the caloric defecit. (i.e. no weight loss and personally I look fatter) I'll probably be making another thread in the diet area for adjustments to diet (from someone who knows a lot more about it than me) - Oh to be an ectomorph. I think it's easier to gain weight than lose it :(

Coqui
09-14-2007, 01:24 PM
Well as I'm preparing for a new workout, I decided to take things a little slower (rep speed) so the numbers aren't as impressive but still good for what I was expecting. (About 2 seconds down and 1 up)

Bench Press:
185 X 5
225 X 5
255 X 5
275 X 5
315 X 3

Incline Press

110 X 5
135 X 5
165 X 5
190 X 5
215 X 5

Weighted Dips
BW + 45 X 5
BW + 90 X 5
BW + 115 X 2 (That was a lot harder than I thought it would be.)

Overhead Press
135 X 5
155 X 5
175 X 2.5

Weighted Decline Bench Crunch
BW X 5
BW + 10 X 5
BW + 25 X 5

Coqui
09-17-2007, 11:08 AM
Ok so here we go. Switching workouts again for maximum caloric burn possible. Went back to 5 X 5 format but this time I'm maintaining the weight instead of upping it due to my caloric defecit already affecting me.

First the good news. 5 pounds lost over the week. How much of that is muscle and how much is fat, I don't know at this moment. I know as it stands, my goal weight should be around 180. With the caloric defecit, as I get closer, it's probably going to be 170-175.

On to the workout:
Today is all about controlled and lots of stress on the body. I've gotten rid of the ego, and went down in my numbers, but this time, I'm going for a 2 second minimum on the negatives and then exploding up on the latter.

Squats: (Along with the slower movement, I've gone from parallel to ATF)
175 X 5
220 X 5
260 X 5
305 X 5
346 X 1 (My legs were visibly shaking at this point)

Bench Press
130 X 5
165 X 5
195 X 5
230 X 5
260 X 5

Felt strong in this but I couldn't explode up on my last set. Hoping to remedy that.

Bent over Barbel Rows
95 X 5
120 X 5
140 X 5
165 X 5
185 X 5 (Form was sacrificed to finish out the set)

I had done some iso abs on Friday and was still feeling them so under the new routine they'd normally go here but I left them out today.

I'm still tweaking out my diet to find out how I should implement it so that's a work in progress but will post it when I got it down.

Coqui
09-19-2007, 01:25 PM
Today was another day of working on slower movement and perfect form

Squats:
175 X 5
220 X 5
260 X 5
260 X 5

Military Press
90 X 5
105 X 5
120 X 5
145 X 5

Deadlift (This was a lot harder to do since I'm doing it last now)
225 X 5
270 X 5
315 X 5
360 X 3 (Form gave out)

RedSpikeyThing
09-19-2007, 03:12 PM
great workout! You're one strong dude. Are you still following Starr's 5x5? Also, you should put some vids up of your maxes :)

Coqui
09-20-2007, 06:08 AM
great workout! You're one strong dude. Are you still following Starr's 5x5? Also, you should put some vids up of your maxes :)

I've now switched it to a modified 5 X 5 workout. I'm no longer working on increases because the caloric defecit was truly affecting that. So basically I just put in all my new numbers on the calculation and am going to run through the same week's workout multiple times (probably move up to the next week after a month or so.)

I'd love to take video, but unfortunately the gym I workout in isn't exactly the best for shooting video (i.e. it's at work so that can bring up some issues within the company)