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  #11  
Old 10-21-2011, 09:40 AM
hitman911 hitman911 is offline
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here is todays workout:

squats 4x5 1x3 1x8
170 5
205 5
230 5
250 5
290 3
230 8

bench press 4x5 1x3 1x8
120 5
140 5
150 5
170 5
195 3
150 8

bb rows pause at top 4x5 1x3 1x8
100 5
120 5
140 5
160 5
190 3
140 8

bb curls 3x8
100 8
105 8
105 8

str8 bar skulls 3x8
70 8
80 8
90 8
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overall goal is 185lbs 7% bodyfat
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  #12  
Old 10-23-2011, 03:23 PM
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HIThopper HIThopper is offline
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Solid lifting mate, nice squats fo sho
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  #13  
Old 10-24-2011, 08:51 AM
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iron_worker iron_worker is offline
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Do you squat ATG?

IW
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  #14  
Old 10-24-2011, 09:03 AM
hitman911 hitman911 is offline
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Quote:
Originally Posted by HIThopper View Post
Solid lifting mate, nice squats fo sho
thanks!
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  #15  
Old 10-24-2011, 09:03 AM
hitman911 hitman911 is offline
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Quote:
Originally Posted by iron_worker View Post
Do you squat ATG?

IW
no i dont i go just below parralell
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  #16  
Old 10-24-2011, 09:07 AM
hitman911 hitman911 is offline
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i switched to the bodyopus diet today so my workouts have changed here it is:

depletion 1 chest back shoulders
inclines press 4x8
bench 4x8

seated high pulley rows 4x8
oh/rev grip bba rows 4x8

push press 5x8
side raises 3x10

todays macros
2165 cals
169g fat
20g carbs 20g fiber 0g net carbs
141g protein

i will do my grand depletion workout on friday morning and begin my carb load, and saturday i will do a power workout which should produce some growth, and finsh my carb load by saturday night
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  #17  
Old 10-25-2011, 09:41 AM
hitman911 hitman911 is offline
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depletion workout #2
legs, calves arms

front lunges 4x8
back lunges 4x8
SL deads 4x8
standing smith calf raises 6x12

bb preachers 4x8
rope ext 4x12

leg raises 2x15
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  #18  
Old 10-25-2011, 10:14 AM
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iron_worker iron_worker is offline
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2100cals is pretty low. You trying to cut down for something?

IW
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  #19  
Old 10-25-2011, 12:13 PM
hitman911 hitman911 is offline
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Quote:
Originally Posted by iron_worker View Post
2100cals is pretty low. You trying to cut down for something?

IW
yes, i just finished a 4 1/2 month bulk where i gained 7lbs of muscle but i gained but about 12lbs of fat, now i wanna cut down to show the new muscle, and with my diet and training stragedy i should atleast preserve all the muscle ive gained and maybe even add some muscle!
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  #20  
Old 10-26-2011, 10:58 AM
hitman911 hitman911 is offline
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today is a non lifting day, i did 15 mins on the rower and 10 mins on the versaclimber
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