Yardicus

11/22 Cardio

treadmill: x 45 min @ 3.5mph @ 3.0 incline

note:
-good cardio, good sweat, did it at 630am for the 2nd straight day
-finally got my sleep scheudle fixed i think

Current Weight: 237.75

Yardicus

11/23 Cardio

Treadmill: x 50 minutes @ 3.5 mph @ 3.0 incline

Current Weight: 236.25

DarkFalcon

Wow the weight is coming off fast now bro. :nosthumbs

Yardicus

11/25 Cardio

Treadmill: x 50 min @ 3.5mph @ 3.0 incline

NOTES:
-woke up at 5am today, was at the gym when it opened at 7am..only 1 other person there lol, 3 more came at 745
-no cheat meals yesterday..worst was a serving of mashed potaotes, 2 biscuits

Current Weight: 237.5

Yardicus

11/25 Delts/Traps

Side DB laterals: 15x13, 20x15, 25x12, 30x10

standing behind neck military: 45x20, 75x15, 95x13, 115x5(PR)

Iso-Wide behind neck(per side): 50x12, 60x15, 67.5x12, 75x8

rev pec dec: 110x12, 140x14, 160x8, 150x9

cable side laterals: 20x15, 20x13, 20x15

DB Shrugs: 70x25, 55x32, 65x30

NOTES:
-ran out of steam around the 160 set of pec dec for some reason, rest of workout was a slug
-good delt pump/burn today

Overall Grade: C+

Yardicus

11/26 Chest/Triceps

DB bench: 30x20, 45x20, 65x15, 75x13

DB Flies: 30x14, 35x10, 40x8

Smith incline bench: 115x15, 145x13, 170x10, 185x5

Cable Crossovers: 22.5 x 20, 30x15, 35x15, 40x10, 32.5 x 13

pushdowns: 160x15, 180x13, STACK(200)x6, 140x14

French Press: 45x25, 55x21, 55x23, 45x31

NOTES:
-flies and crossovers are close to if not PR's, but didnt wanna look back and check
-decent workout...good pump
-new phase of the cut with the harsher diet/cardio i was told not to expect many PR's/strength gains anymore, but should about maintain, which held true today for the most part..not overly strong, but not my worst
-fo4rgot to check clock to see workout time, however rest times were VERY short and this was fast paced

Overall Grade: B-

Yardicus

11/27 Cardio and Abs

nautlius ab: 90x25, 120x25, 140x25, 160x15

kneeling rope crunch: 100x25, 130x15, 140x13

treadmill:
20 min @ 3.5mph @ 3.0 incline
30 min @ 3.5mph @ 3.5 incline

Yardicus

11/28 Cardio session 1

Treadmill: x 45 min @ 3.5 mph @ 3.0 incline

notes:
new forearm veins starting to come thru on the palm/lower side, which for me has always been harder to get...sweet
-great sweat today
-session #2 later!

Current Weight: 237

Yardicus

11/28 Cardio #2

Treadmill: x 50 min @ 3.5 mph @ 3.0 incline

notes:
-great sweat again

Current Weight: 235.25!

DarkFalcon

Kick ass! When are we getting our next Yardie update pics?

Sholiz

WOW! I haven't checked this log out in a while, you've come a long way bro!

__________________
You hear me before you see me, I got King Kong in the trunk

Yardicus

thanks guys

if not soon, then def at the end of this cycle jan 1


11/29 back/bicep/4arm

1-arm DB row: 50x17, 80x12, 100x10

wide grip pulldowns: 80x10, 110x8, 90x10, 80x13

str8arm lat pulldowns: 90x12, 110x12, 120x10

machine rows: 150x15, 180x10, 210x8

alt DB curl: 30x12, 35x8

DB hammer curl: 40x8, 45x7

cable curls: 70x15, 90x13, 110x8

4arm curls: 40x20, 50x17, 60x12, 55x10

NOTES:
-feel like shit, dunno why..fighting off illness i think, as I had tons of sleep and adequate food before workout
-wore long pants and long sleeves and had a great sweat, but still felt cold
-weak, unmotivated workout
-forearms were tight as hell and solid pump tho, so that was good

Overall Grade: D+

Workout Time: 24 sets in 35 minutes

:coffe:

Yardicus

11/30 Cardio 1

Treadmill: x 45 min @ 3.5mph @ 3.0 incline

Yardicus

11/30 Cardio 2

treadmill: x 45 min @ 3.5 mph @ 3.0 incline

Yardicus

12/1 LEGS

leg ext: 70x20, 100x15, 115x15

leg press: 315x15, 450x12, 585x8, 655x7

seated ham curls: 70x15, 90x13, 110x10, 100x12

1-leg leg press: 135x12, 180x12, 205x10, 225x12

leg ext: 95x13, 105x10, 75x15

NOTES:
-hips/hams were a bit sore from cardio, hence no squats, plus woke up with a stiff lower back today..slept weird
-good workout, huge burn, hard to walk lol
-lex ext were warmup
-leg press felt good..lower on the thing for quads
-ham curls were hard due to sore hams
-1-leg leg press is just that, 1 leg at a time...put the foot higher to work legs dif, these are killer
-leg ext for a finisher
-calves with delts/traps this weekend

Overall Grade: C+

Yardicus

12/2 Cardio

Treadmill: x 45 min @ 3.5mph @ 3.0 incline

NOTES:
-suprisingly not bad after a leg day

Current Weight: 235.75

Yardicus

12/3 badass workout

treadmill: x 5minutes @ 3mph @ 6 incline

Bench: 45x30, 95x15, 135x12, 165x10

smith incline: 110x15, 135x12, 150x10, 160x8

behind neck military: 35x20, 65x15, 80x12, 105x10

iso-wide chest(per side): 90x15, 135x12, 165x6, 135x8

Incline DB Fly: 30x10, 35x12, 40x10, 45x8(pr)

wide-grip upright row: 65x15, 80x12, 95x10, 105x6

Cable Crossovers: 25x15, 30x15, 35x12, 32.5x13

Cable side laterals: 20x13, 30x12, 20x13, 20x12
Supersetted with:
rev pec dec: 110x15, 130x13, 140x8, 130x9

pushdowns: 150x13, 160x13, STACK x 5, 170x9


Treadmill:
20 minutes @ 3.1mph @ 4.5 incline
15 minutes @ 3.2mph @ 5.0 incline
5 minutes @ 3.5mph @ 5.0 incline

NOTES:
-inspired by watching the first 5 episodes of the Ultimate Fighter DVD last night
-all this on a banana and 1 scoop protein
-took a free sample of AMP pre-workout..im an instant believer in that stuff!
-wore long pants, 2 shirts and a hooded sweatshirt the whole time..HUGE sweat, awesome pumps
-militaries first rep was a hang snatch to get it up
-incline flys feel better than flat for me
-upright rows felt crazy good today
-crossovers huge pump
-almost puked during my superset
-pushdowns kileld my triceps
-cardio was solid
-awesome workout, felt I stepped it up to another level today, ESP considering the rest times..most sets had ~15-20 seconds rest

Overall Grade: A

Workout Time: 40 sets in 61 minutes!!!

Current Weight: 235!

Yardicus

12/4 Car-Dee-Oh

Treadmill
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
10 min @ 4.0mph @ 5.0 incline
15 min @ 3.0mph @ 12.0 incline

NOTES:
-wow big sweat

current weight: 235.25

Yardicus

12/5 Cardio

Treadmil:
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
10 min @ 4.0mph @ 5.0 incline
15 min @ 3.0mph @ 12.5 incline

NOTES:
-4.0mph is a workout for the tib anterior
-last 25 min really develop an enormous sweat
-used a dif treadmill, entered weight, etc, and it gives me a more(?) accurate calorie reading
-calories burned ~550

Current Weight: 235.5