The lifting is always looking very good, but the intense focus on your diet it really what's going to make the major difference!
I hear ya about social pressures. What I do is pretty much just stay in on weeknights, because I have work the next day, and I live it up on Friday's and Saturday's. I drink my ass off, and eat whatever.
It's not the best thing to do, but I still stay very lean and am able to maintain my strength level...while still being able to balance out my social life. 5 days good, 2 days bad (and I train on Saturdays sometimes too, so it's not a total 2 bad days). It's been working well.
Whatever you do, good luck with it. You're kicking ass!
Nice press PR, good session everywhere, and congrats on the weight loss. Things are really going good for you right now and I'm excited for you.
Oh ya, stay of BB.com...it will turn your brain to mush.
Doing some serious cardio really speeds up the fat-loss process. Seriously, when I signed up for MMA, I dropped 40 lbs. of almost all fat in probably about 4 months. I had plenty of cheat meals and beer mixed in there on that 4 months too. I highly suggest some sort of circuit training to assist you in your goal. Barbell circuits possibly?
Or even sign up for an MMA class if you have the money and time to do so....
They do MMA at my gym so i might look into that.
Just taking it slow for now as i want to minimize muscle/strength loss.
Upper body workout is solid man, good news about losing a few more pounds too.
2 scoops xtend
35 mins cardio
Standing Calf Raises
EZ Bar Curl
DB Hammer Curl
4x20's (44's) drop set to 7x9's (20's)
Hanging leg raises
All reps on the deadlift were slow and difficult, but i got all of them with good form, so all in all pretty happy. Rest of the session was good but nothing special.
Diet was good again. I am starting to feel the urge to have something sweet, so i might include a small cheat sometime soon. Just to get some mental relief as i go into te 3rd week.
Also, my elbows, knees, shoulders are all starting to hurt a bit so i have increased my fish oil intake to take care of that.
Solid workout there RvN. The sore ellbows and knees are a good indicator for the low amount of fat you eat. Upping the fish oil is a good idea! A small cheat/refeed sounds good as well does wonders for your metabolism imo. Keep up the good work mate!
However, the leg press at my gym i dont really like, it seems to hurt my knees a bit and i dont feel it that much in my quads. I might also try different stances, im using a narrow stance right now.
Little tweak to the diet. As stated i have increased fish oil from 3 caps to 6 caps a day. I will also remove a piece of fruit and add in about 100 cals worth of almonds with my pre bed shake. Hopefully this will give my joints and such a boost. If not i will be looking to increase fat a little more.
Session is solid overall bro.
Leg Press FTW!
You are doing great with both the lifting and dieting! No easy task.
I seem to have picked up a cold. Dieting effects are becoming appearant now. Surprisingly, everything below the neck is feeling better. I have increased my intake of vitamines to try and get this cold down. Looking forward to hitting the weights again tonight.
500mg vit C every 2 hours untill your piss stinks more than your dump and the coler is so bright it lights up in the dark
Get well soon mate!
BB Oh Press
6,2,2,2x60kg (135lbs) <- Failed on the 5th rep, did push presses (focus on slow negative) after to complete all reps
6,2,2,2x75kg (165lbs) <- PR, equal to the last time i did regular bench
Incline BB Press
4x70kg (155lbs) <- Failed on the 5th rep and had to roll the bar down. Didnt want to risk it on the clusters so dropped some weight and did more reps.
Lat Pull Down
6,2,2,2x77kg (170lbs) <- Much better form
I guess i was pushing it with increasing all exercises while having a cold and being in a deficit. All in all it was a good session. I reduced the number of warm up reps, which helped keep the intensity on the work sets.
Diet has been great the past few days, so if i can get a good loss this week i will be very happy. Depending on the loss i will be having a refeed on saturday.
Going to go in for squats tonight as i am going for dinner with friends tomorrow. Will do my cardio before i go out tomorrow though.
On a side note, i keep thinking and reading about Westside, which looks to be the program im going to after i finish dieting. Im also looking into buying the e-book on Westside, to give me a bit more information. If anyone has some good topics on Westside, please feel free to post.
Nice job on the pr. I'd say you are doing very well hitting a pr while sick and hungry. Great dedication.