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-   -   paleo crossfit log (http://forums.lylemcdonald.com//showthread.php?t=22364)

w1cked 04-13-2013 05:00 PM

Chest & Back & Calves

DB Bench: 35x15, 50x10, 65x5, 80x5, 95x10, 7, 5, 7
Chest supported row: 45x5, 90x5, 115x3, 135x2x8, 6, 5
Calf raise: 155x5, 255x5, 355x3x8, 6
Incline DB: 70x15, 10, 8
Lat pull: 180x12, 9, 7
4 way neck: lowest resistancex50 (each side)

Artie 04-13-2013 05:23 PM

Did you tried new low-carb paleo cream puffs which is really good prior crossfit workout?

w1cked 04-15-2013 07:28 AM

Quote:

Originally Posted by Artie (Post 216398)
Did you tried new low-carb paleo cream puffs which is really good prior crossfit workout?

paleo doesn't allow for pre workouts. pre workouts is a neo invention and our DNA hasn't adjusted to them yet.

there's a physique show in my town in 10 weeks, and I wanna do it. means I'll have to diet down slightly and change course from mass gain. lose 1-1.5 lbs/week, nothing drastic :cool: i'll log today's lifts later.

w1cked 04-15-2013 01:55 PM

delts & arms

floor press: 95x10, 135x10, 185x5, 225x6, 5, 4
hs military: 90x5, 140x2x8
bb curl: 75x5, 115x2x8
rear delt row: 45x2x10
tri pushdown: 70x10
db hammer: 50x10

dumbbell area was mad busy today. barbell floor press felt funny, I'm kinda outta touch with using them for upper body work

w1cked 04-17-2013 08:43 PM

i threw my right QL warming up on squats today. i'll get a MRI at my GP when I can get an appt soon. I haven't had this happen since April '11 :mad: i doubt I can lift lower for a good 2-4 weeks, we'll see. bai.

w1cked 07-02-2013 08:41 AM

lets give this another go? currently recomping, right around the 215 mark, mid teens bf?..

goals are to bring up lagging chest, delts, arms, calves, neck. maintain legs, back, abs, glutes

compete in physique/bb, or both, next spring/summer.

progress shots taken yesterday:

http://i.imgur.com/ZJ7m7zd.jpg?2

http://i.imgur.com/uxbn6dt.jpg?2


6/30/13

Legs & Abs

Squat: (95, 135, 185)x5, 225x3, (275, 315, 345, 375)x1, 405x5, x3
GM: (135, 165, 195)x5, 225x2x5
Hack squat: 180x5, 300x8
Leg curl: 70x5, 120x8
Standing calf: (130, 230, 330)x5, 430x8x6
4 way neck: 2nd pinx10, 3rd pinx2x20
Incline situp: 70x2x20
Wrist supination/pronation: (20#/5#)x2x20

chest/back today, will log later. food log is still same, been pretty good at logging 90%+ of intake, excluding some outside meals, and a copious amount of BEER.

http://www.myfitnesspal.com/food/diary/samyadas

Onefiver 07-02-2013 09:36 AM

Quote:

Originally Posted by w1cked (Post 216621)
paleo doesn't allow for pre workouts. pre workouts is a neo invention and our DNA hasn't adjusted to them yet.

I quite like the cut of your jib, ser.

w1cked 07-02-2013 06:40 PM

Quote:

Originally Posted by Onefiver (Post 225878)
I quite like the cut of your jib, ser.

http://www.youtube.com/watch?v=2RP1vUSNofc&t=3m37s

7/2/13

Chest & back

Flat db: 20x15, 35x10, 50x5, (65,80,95)x3, 110x7,6,5
DB Row: 70x10, 100x5, 130x3, 160x3x6
Incline db: 70x3, 85x10, 2x9
Chest supported row: (90, 135)x3, 170x3x12
Hammer chest: 140x5, 200x10, 7
Lat pull: 135x5, 210x2x10
DB anterior raise: 25x3x10
DB lateral raise: 25x2x10
DB posterior raise: 20x2x12
DB lateral raise: 25x2x10
DB posterior raise: 20x2x12

w1cked 07-04-2013 10:33 AM

7/4/13

Delts & Arms

db bench: 15x20, 30x15, 45x10, (60,75)x5, 90x12,11,10,8
db anterior raise: 25x2x12
hs lateral raise: 25x10, 50x5, 75x3x6
tri pushdown: 55x5, 75x5, 95x10, 2x9
db curl: 30x5, 50x3x10
hs lateral raise: 75x3x8
tri pushdown: 95x10,11,10
db curl: 50x3x10
db anterior raise: 25x2x12
rear delt row: 35x10, 75x3x10
db lateral raise: 25x2x10
rear delt row: 75x2x10
db anterior raise: 25x12
db lateral raise: 25x2x10
db posterior raise: 20x3x12
db lateral raise: 25x10
db posterior raise : 20x3x12

3 delt heads are getting a lotta volume, probably excessive, but they are blowing up quite nice.

seventy7x 07-05-2013 12:13 AM

pics look great! your legs are crrrrrrrazy


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