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Bar_Belle's HARD WORK PAYS OFF Training Log

bar_belle

bar_belle

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Joined
May 26, 2014
Messages
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Location
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Get Shredded!
Hi, everybody! I have missed the posting the grind. Made some choices that lead to some changes. Just like life. This is an unsponsored log. Focus is on the work. :)

My goals have not changed. Here they are to recap from 7 weeks ago:

Goals for this log

  1. Increase muscle mass
  2. Lower body fat
  3. Increase strength

Tools

  1. Body measurements
  2. Max Press/lift
  3. Visuals

Training Plan
​
Weights 7/days week
Cardio 6/days week
Abs x250 eod.

I'll post my training sessions daily. They will vary little, if at all. They are not for my entertainment. They are for growth and improvement. Lather rinse repeat. Cardio is the same approach. I have 6 different sessions outlined for a designated day. Fridays I have off for cardio. Abs are ad lib.

Starting Stats
​
BODY:
Height: 5'73/4"
Weight: 149
Body Fat: 16.6%

Shoulder Girth (2" below clavicle)
Relaxed: 42"
Flexed: 457/8"
​
Waist: 31.5"
Hip: 38"

MAX PRESS/LIFT:
Bench Press:185 lbs
Squat:225 lbs
Deadlift:205 lbs

My goal is t to decrease BF to 14% wo any loss of weight. Anyimprovement in the numbers I've listed is a win. Now for the part most folks wanna see...Pictures! Stay tuned. I will post the before pics again. I think I still have some.

Will evaluate progress in early November.
 
You just wait! Tomorrow is leg lovin'. Rolling in we soreness and fatigue from Thursday lunge/squats. Cannot wait to post up.
 
Saturday Leg Lovin'

Legs
Day 2
​
Leg Extensions (Toes Out)
5x15 90 lbs *Up 10 lbs

Bar Squats
1x5 115
1x5 135
1x5 185
1x5 205
1x5 225 (yeah I did)

Leg Extensions (Toes In)
5x15 90lbs *Up 10 lbs

Bar Squats
1x5 225 lbs *Up 20 lbs
6x5 215 *Up 10 lbs
Superset w DB Deadlifts 7x11 35 lbs

Lunge Down and Back on Green Mile

Comments: A friend of mine sent me a message right before I started lifting. He said, "make it hurt." Well timed words. That's what I did. Started w increasing leg extension weight. I'm particular about the exercise. I see folks playing teeter totter on the extension machine. Bodies bobbing up and down looking for leverage. When butt is planted on seat and and I'm not holding on for anything other than balance, quads are worked like a mutha. Funny how isolating for the muscle means work. (I started as bouncer on extensions). I'll be at 90 lbs for a bit. Had the sweet idea of using 225 for my 7 sets of squats...not so much. Not quite there yet. 215 got me a lot of work.

By the way, my traps are my bar pad. I don't wear a weight belt. That's what my locked core is for. Now, when I get 285, I may wear one...bwaaahahahaha 285.... Saturday cardio in a bit...did I mention I'm glad to back on board (pun intended)?

NOTE: I lift for the muscles size I want, not the size that I have...in my mind.

Pic from 2 weeks ago.

 

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You are lucky to have such a friend ;)

235 next week

Sent from The Mothership
 
I appreciate vote of confidence! Not in a hurry. Reminds me of the story of the young bull and the old bull.
 
"My traps are my bar pad" love it!! Nice session.
 
Subbed late, wouldn't miss this for anything. In for the win!
 
Saturday Cardio



Pyramid Cardio
Equipment:
Step Bench (elevated)

Basic moves:
Push ups (1 hand on step 1 hand on floor)
Half burpees (hands on end of step)
Scissors

Drill:

  1. Slalom push up R
  2. Slalom push up L
  3. Half Burpees
  4. Run down Green Mile
  5. Scissors
  6. Run back

Instructions: Inverted pyramid starting at 20 reps on each move down to 1.
On push ups, 1 push up on R then 1 on L = 1. So first round it's like 40 push ups and so on down. Bench is elevated so the dip on push up is deeper. On the flip side the half burpees aren't as hard. The KICK is in the elevated heart rate from doing hard push ups to burpees. Try to catch my breath on jog. It don't happen.

Comments: I took 3+ minutes off my time 46 min. I'm getting better at this :) This is about the right amount of jogging for me. Anymore and my legs lock up. Tomorrow is Shoulders & Abs & Cardio - Training Trifecta
 
You definitely keep me feeling like I should be pushing forward.



Just need to overcome my cardio allergy :p
 
Sunday Shoulders

Abs x250

DB Arnold Press
1x15 30 lbs *Up 5 lbs
2x10 35 *UP 5 lbs
3x5 40 *Up 5 lbs

**Note that at start of log original weights were 20/25/30 lbs

DB Wide Upright Raises
5x11 20 lbs

Military Press
1x5 65 lbs
2x5 95
3x5 115

Wide Grip BB Upright Raise
5x11 65 lbs

DB RAM Press
5x11 15 lbs

High Pulls (Short Pull)
5x11 80 lbs

Comments: I had only one day of shoulders instead of 2 last week, so I think that allowed me to go heavy on Arnold Presses today. Great morning lift. :)

NOTE: Keeping going just past, "I've got to stop." A few beats beyond, "No more." Because at the moment my muscles say they just can't, is the moment the body decides, "It's time to get bigger."
 
Its a killer log ....inspiration for all of us :winkfinger:
 
Sunday Cardio

Bike Tabata
60 min
​
So this is how it went:

TABATAs 1 thru 12

  1. 20 sec high
  2. 10 sec rest
  3. 20 sec high
  4. 10 sec rest
  5. 20 sec high
  6. 10 sec rest
  7. 20 sec high
  8. 10 sec rest
  9. 1:15 break >> 25 presses 2 pps

Comments:OUCHEEE!! Legs weren't excited about pushing around more heavy sh**. I done good on leg day Saturday. Reduced weight on this cardio back to 2 pps. Hurt just fine. Last 2 sets I used 1 pps. Something happened on round 9. Felt a sore upper left quad pull/sting in a deeper way that was about to the cross the line...This is just cardio, so I brought the weight down. Conservative finish. I'm thinking ahead to Wednesday heavy legs. Easy does it. Short term risks can affect long term success. No upside to pushing at this time. :nono:
 
There is no way you're 16.6% body fat. You really look like you are below 10% from the pictures. I feel you on the legs. Today for my birthday, I did Regular Bulgarian Squat and my right vastus medialis and knee felt like they were surgically move to the left. It still bothering me a little.
 

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