Getting lean (finally doing it)

[Hartzell84]

Whats up guys, Im back and this time for real. The past 4 weeks i been using the keto diet and its been working well, my weight went from 215Lbs to 205Lbs at 5foot3. My daily intakes are around 2200cals,25carbs,96grams of fat and 275 gprotein. I been doing a body building routine with mixed crossfit.

MONDAY

Incline smith machine
4x12-185lbs-x10-195lbs-x8-205lbs-x8-205lbs
superstet
Tbar row
4x15-160lbs-x12-165lbs-x10-170lbs-x8-175lbs

Flat bench
3x12-185-x8195-x8195
superset
Lat pulldown
3x12-150lbs-x10-160lbs-x10-160lbs

Peck deck
2x12 at 140lbs
superset
cable row
2x12 at 140lbs

Leg Lifts
3x15


Tuesday 1/25/11

crossfit (FRAN) but modifield

thrusters with 95lbs x16
butterfly pull ups x16
thrusters x12
butterfly pullups x12
thrusters x7
butterflys x7

barbell curls
4x10 at 70lbs


Im really happy that im finally sticking to it, the crossfit has been really hard, i lowered the reps on the fran workout untill i get used to it

[Hartzell84]

WEDNESDAY 1/26/11
LEGS

LIGHT SQUATS (ATG)
5x5 at 185lbs

LEG PRESS
3x15 3pps

LEG CURLS
2x15 at 95lbs drop sets of 12-10 reps at 65lbs and 40lbs

CALF RAISE
2x15 at 60lbs

Squats deff felt very very easy, gonna up the weight next week

[matthewalan8]

Congrats on sticking with it and the strides you have already made. Look forward to seeing more from you!

[Hartzell84]

Congrats on sticking with it and the strides you have already made. Look forward to seeing more from you!

Thanks alot

[Hartzell84]

Friday 1/28/11

Seated Military
3x6 at 155lbs 2x6 at 165lbs

Machine laterals
2x12 at 45lbs dropset 1x8@30lbs/1x6@15lbs

rope pulls
2x15@55lbs dropset 1x10@40lbs

db shrug
3x12@80lbs

close grip
3x12@135lbs superset pushdowns 3x12@65lbs

[Hartzell84]

Friday 1/31/11 30minutes of HELL


Today i did WOD LINDA, i amped down the weight because it was my first time, next week im gonna do a mod LINDA.

DEALIFT was 225lbs
BENCH was 205bs (real weight)
squat clean was 135lbs

It took me 37minutes to complete i kno its horrible but im happy that i completed it, next week i think im gonna do.....

BENCH 205lbs x10x9x8x7x6x5x4x3x2x1
dl 225lbs 5x5x5x5x5x5x4x3x2x1
squat clean 5x5x5x5x5x5x4x3x2x1

and move up every week, it was very hard but i pushed through it

[Hartzell84]

Wednesday 2/2/11 WOD "Angie"

100 pullups DONE!

100 pushups DONE!

100 Situps DONE!

100 Squats DONE!

curls (light db)
3x12@25lbs

The WOD was pretty hard, the hardest part i gotta say is the pullups

[Hartzell84]

friday 2/4/11

Incline bench 4x12x10x8x8 @185lbs,195lbs,205lbs,205lbs

tbar roww 4x12x10x8x8 @2pps+25lbs,+30lbs+35lbs

military press 3x5 at 155lbs 2x6@135lbs

leg press 3x15@3pps

close grip bench 3x12 @135lbs

Military felt pretty hard this week, i guess the weight loos is now effecting the lifting

[mchicia1]

Well military is going to obviously be hard after all those incline sets :). Pretty strong though regardless.

[Hartzell84]

2/6/11 WOD "LINDA"

DL 10,9,8,7,6,5,4,3,2,1


Bench 10,9,8,7,6,5,4,3,2,1


squat cleans 10,9,8,7,6,5,4,3,2,1

This time around i saved 7 minutes off my time from last week, im feeling greaT

[Hartzell84]

2/9/11 WOD "Angie"



100pullups

100pushups

100situps

100squats

Again my hands took a beating, this time only one blood blister, but in the end its all worth it

[Hartzell84]

2/11/11 fullbody

Military db
3x6@75/bs felt very light

Cable row
3x12x10x8 at150lbs,160lbs, 165lbs

Incline bench
3x6@185lbs

Squat
3x5 @185lbs very light

Pushdowns
3x12 @72.5lbs

[Hartzell84]

2/13/11 WOD (linda)

I changed the routine around a bit,

Dl 225lbs. 10/9/8/7/6/5/4/3/2/1

Bench 205lbs. 10/9/8/7/6/5/4/3/2/1

Thursters 105lbs 10/9/8/7/6/5/4/3/2/1

Felt it great in shoulders, my time is starting to go down now alot, the work out is getting easier

[Hartzell84]

2/15/11 WOD(Angie)

100 pullups


100 pushups


100 situps


100 air squats

TIME: 2840

[Hartzell84]

2/17/11 Fullbody

db shoulder press 4x6@75lbs

cable row 3x12x10x8 @150lbs-160lbs-165lbs

Incline bench 4x6@185lbs

squats 4x6@195lbs

pushdowns 3x12@72lbs

[Hartzell84]

2/20/11 WOD (Linda)

Dl 10//9/8/7/6/5/4/3/3/2/1 @225lbs


Bench 10/9/8/7/6/5/4/3/2/1 @205lbs


Squat Cleam 10/9/8/7/6/5/4/3/2/1 @ 135lbs


Feeling great i weight in @198 lbs thats a 17lbs lost so far

[Hartzell84]

2/22/11 WOD ANGIE

100 pullups

100 pushups

100 situps

100 squats

felt hard this time around, did this workout in 28mins

[Hartzell84]

2/24/11 Fullbody

db military 75lbs/5rp 80lbs/5 85lb/3 100lbs/3

cable row 3x12 @140lbs

Inclind bb 185lbs/5 195lbs/5 205lbs/5 225lbs/3 275lbs/1

squat 4x5@195lbs

pushdowns 3x12@80lbs

[Hartzell84]

2/27/11 WOD Linda

dl 225lbs 10-9-8-7-6-5-4-3-2-1

Bench 205lbs 10-9-8-7-6-5-4-3-2-1

Squat clean 135lbs 10-9-8-7-6-5-4-3-2-1


NEW PR 21 minutes and 40 seconds, SUPER HAPPY

[Kiff]

Nice PR mate keep trucking.

[Hartzell84]

Nice PR mate keep trucking.

Thanks Alot Man, Im deff getting leaner too, 198lbs