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Training and diet log - 323 to 253 in 3 months. Advice always appreciated.
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TOPIC: Training and diet log - 323 to 253 in 3 months. Advice always appreciated.

Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 06 Apr 2019 17:21 #315638

Gonna start this to mentally check in and keep myself accountable. Never did one of these before and largely winged on workouts so results were spur of the moment/short term motivation based.

4/5/2019
Hex deadlifts

7x225 (warm up)
7x325
7x325
7x325
7x275 (final one low bar for max glute & hamstring activation)

Rack deadlifts
3x365
3x365
*grip gave out, probably need straps to stop putting so much strain on bicep w/ inside out grip
*need to go faster w/less time between sets, deads took 45 minutes

Hip thrust station
14x245
12x265
12x265
12x265

Cardio - stairmaster 65 minutes @ 48 steps/minute. Held onto railings and bent down on it towards the end, need to keep upright 99% of the time
1 mile total jog to and from supermarket to get post workout food

Diet
- Roast beef, Tuna salad and chicken salad for lunch
- 8 oz of smoked salmon for dinner
- 8 oz cottage cheese with peanut butter before bed
- moon cheese and few small bites of normal cheese
- cold pressed kale/spinach/apple/celery juice during workout

Bad stuff - couple pieces of scallion pancakes, 4 macaroons (~300 calories total, unnecessary carbs/starch/sugar though)

Initial pics at 323.4 pounds
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Last edit: by GoingForIt.

Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 06 Apr 2019 23:19 #315647

Stay consistent and kick some ass. Make 2019 your bitch, mate.
Andy / 32yo / Australia
How I Beat My Approach Anxiety
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The following user(s) said Thank You: GoingForIt

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Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 07 Apr 2019 22:24 #315669

4/6/2019

2 hour empty stomach walk/jog outside - get tan as well

Shoulder press
6x190
5x190
5x160
7x140

Arnold press
6x140
6x140
6x140
6x140

Behind the back shoulder press
6x135

Stairmaster - 52 minutes @ 48 steps/min

Diet:

Smoked Salmon, Moon cheese, Bacon, Steak and onion omelette, [protein shake, protein bar, beet juice during lifting], scallion pancake samples. Coffee w/ Milk.

Supplements - 2 Red Growth Capsules, 2 Red PCT Capsules, vitamin B Gorilla Dream for sleep aid

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Last edit: by GoingForIt.

Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 08 Apr 2019 00:24 #315673

4/7/2019

Slept over with a girl, did not get much sleep. Tired and headaches during the day, very sore from last 2 days working out. No lifting, 3 mile walk

Diet: Bison burger with egg white and red skin potatoes for breakfast. Leftovers from egg/bacon/steak omelette for lunch. Chicken Kiev

Bad stuff - macaroons, candy bar, french crullers. Large amount of sugar today. Will go to bed early and go the next 2 days with no sugar at all and fewer carbs.

Supplements - 2 Red Growth Capsules, 2 Red PCT Capsules, vitamin B Gorilla Dream for sleep aid

Weight - 318.3.

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Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 09 Apr 2019 20:50 #315738

4/8/19

Dumbbell press

5x200
4x200
3x200
7x170
7x170
5x170

Incline dumbbell press
8x160
3x160

Incline bench press til failure
13x185

2 Red Growths, 2 Red PCT. Hung out with a girl at a restaurant so got off diet and drank some wine.

I don't know if it's the Red Growth, accountability or renewed sense of purpose but that's the 3rd straight time someone at the gym approached me and commented on my lifts being impressive/crazy. Gotta keep the streak going.

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Last edit: by GoingForIt.

Training and diet log - 323 to 253 in 3 months. Advice always appreciated. 10 Apr 2019 20:46 #315762

Seems I got into the habit of writing down on my sets and reps as notes on my phone and copying+pasting them the next day since I'm too tired to log on here after workouts. This also seems to pump me up for working out the next day when I sit down before a workout and remind myself of the effort from the day before

Workout 4/9/19 (V Taper workout)

Bent over row/T-bar machine
8x90
8x115
8x115
8x140 (power set felt like my back was splitting open at the end)
5x115

Lat swing down
10x70
10x85
6x100 (too heavy, cheated by bending over instead of all upper back)
5x70 + 5x85 (full range of motion from down on knees)

Bent over row
135x10 overhand grip
155x10 underhand grip
155x10 overhand grip
155x10 underhand grip

Pull up assists
5x -100
3x -100 - grip gave out at the end, need to lose a lot of weight to be able to do normal pull ups. At full strength I can probably do with a 40 pound assist, will try it next time

Row
10x145
5x165

Freaked out an old lady doing the really heavy T-bar machine power set so that's 4 days in a row. Still taking red growth + red pct

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Training Logs
Training and diet log - 323 to 253 in 3 months. Advice always appreciated.
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