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View Full Version : COTA0429 No excuses, no cutting corners! Puttin in WORK SON! w/ Alberto Nunez



cota0429
08-21-2010, 05:57 PM
Little background history on me copied from another journal written the beginning of August:

As I am writing this a part of me is writing with embarrassment, the other part of me writing with determination. A little bit about me.... I am 31 years old and used to weight 265 lbs in 2004. Over the years I have managed through trial and error to get down to my current weight of 183.3 as of this morning. I feel at this point in my life, its best to build this thread, putting my failures aside to make my journey public. If I give up...I fail and fall on my face in front of everyone. Every day its a constant struggle for me to mentally and physically keep the weight off. I am speaking for all the naturally fat people like me that constantly see themselves in the mirror as "the fat guy". Today I begin my journey to the stage. My short term goal is to get my bodyfat to single digits and see where I am at. I am assuming that I will need to go on a bulk phase to get stage ready... but I will visit it when that time comes... That is my long term goal...to one day compete on stage in the best shape of my life. I am not doing this for anyone...but for me...for the health of my family...I want my kids to look at me and say damn my dad is better shape than 99% of all the other dads out there...I want to give my wife the BEST of me... Not sure if anyone will ever see this thread, but it will be something nice to look back on when I get to my goal. Now everyones favorite part...current stats: ALL TAKEN COLD FIRST THING IN THE MORNING

As of August 12 I called on the help of Alberto Nunez from 3DMJ to help eliminate the guess work. In one week with him I learned more in one week than in the past year about what I need to do to get to where I need to go.

For the past 8 months I have been dieting on 1800 calories 150 carbs 35 fat and 220 protein. Berto changed that up really quick. :)



WEIGHT 183.3
WAIST 36 3/4 (STOMACH SUCKED IN DURING MEASUREMENT)
ARMS 15 3/4
THIGH 22
CALVES 15
CHEST 41.5
SHOULDERS 51

PICTURE OF ME CLOSE TO 250LBS

http://i972.photobucket.com/albums/ae208/cota0429_photo/FAT2.jpg

230 lbs or so...after 4 months of training

http://i972.photobucket.com/albums/ae208/cota0429_photo/FAT.jpg

JANUARY 1ST 2010

http://i972.photobucket.com/albums/ae208/cota0429_photo/200lbs.jpg

AUGUST 1st

http://i972.photobucket.com/albums/ae208/cota0429_photo/untitled.jpg

LATEST PICURE

http://i972.photobucket.com/albums/ae208/cota0429_photo/cf2e33e9.jpg
http://i972.photobucket.com/albums/ae208/cota0429_photo/5ee66d08.jpg

cota0429
08-21-2010, 07:16 PM
I am following Layne Nortons Power/Hypertrophy program. Tonight its Hypertrophy Shoulders/Back/Traps. Looking forward to getting out of work and get down :evillaugh:

Todays Macros:

227 carbs
45 fat
202 protein

cota0429
08-22-2010, 03:04 PM
DAY 11

Morning Weight 181.5

Hypertrophy Legs:

Way better energy level today than yesterday

Warmed up with Leg Extentions
50x12...2 sets

LEG PRESS
4 total plates x 12
6 total plates x 8
8 total plates x 8
10 total plates x 8

HACK SQUAT
2 total plates x 8 (3 sets)

LEG EXTENTIONS
100x8 (2 sets)

STANDING CALF RAISES
BWx35 (4 sets)

Talked with Berto about increasing my squat and he suggested doing the leg press with one leg at a time and I will incorporate that next visit.

WIFEY PRESSING 180

7jIozLslYqk

CHICKEN LEGS PRESSING 450

COXxir5fWTE

cota0429
08-23-2010, 09:36 PM
:hello:


Early Morning Power Upper workout:

I really wanted to try this new Bench Press technique but both benches were being used and I had to get in and get out before work. It took me about 45 min to complete my workout and these guys were still benching. Good thing I didn't wait. blah

DB FLAT BENCH
75x4
75x5
75x5

BB ROWS
205x5
225x5
255x4.5 lol...My grip was slipping.

STANDING MILITARY PUSH PRESS
135x6
155x6
185x6 PR

BB SHRUGS
225x8
315x5 ... grip slipping again damnit, form was pretty sloppy had to drop weight
275x6
275x6

Engergy levels were pretty good. I didn't max out too much today, save that for next week

cota0429
08-23-2010, 09:37 PM
MORNING WEIGHT 180.5

No gaining of any weight @ 225 carbs, So Mr Nunez bumped them another 25grams.

NEW MACROS:
250 CARBS :evillaugh:
40 FAT
200 PROTEIN

cota0429
08-24-2010, 02:27 PM
Wow...my calves are killin me smalls...Finally got them sore! Dropping the carbs a little today because I went over by 30grms on accident yesterday. Tomorrow is my refeed :evillaugh: