IronSlade: Slade gets skinny! - Page 2

IronSlade · 02-22-2008, 01:53 PM

Today when in and did back

Pullups
BW x 10
BW+25 x 6
BW+25 x 4.5

The first set, BW only felt super easy, then I realized, oh yeah, I have lost 15 lbs. So I strapped on the quarter and it got much harder.

Deadlifts
135x10
225x5
315x5

This was the end of the full deads, it was NOT feeling good at all. Still hurts right now

So I finished out with partials, from a bit below the knee

405x5, x5

And figured since I had the bar loaded, I also did a couple of sets of shrugs too.

Machine Rows
175x10
190x10
205x6

Ab Machine
80x25
95x25
90x25

An ok workout, but I am not happy that my back is in pain right now. I guess 315 is the limit on my disc in this condition. I hope it gets better overnight. We'll see I guess.

kook · 02-22-2008, 04:19 PM

IS, sorry to hear about your back, Hope it goes away quick like.
Still, it's looking better that you can pull off the floor.

Kabeetz · 02-23-2008, 03:22 PM

Feel better brother. Just a small bump in the road, no doubt.

Big Sky Guy · 02-23-2008, 09:05 PM

Hell- we're like a bunch of old men in these logs...everybody hurting their backs or hip flexors, or this or that

CK · 02-24-2008, 06:10 AM

Quote:

Originally Posted by IronSlade

Today when in and did back

Pullups
BW x 10
BW+25 x 6
BW+25 x 4.5

The first set, BW only felt super easy, then I realized, oh yeah, I have lost 15 lbs. So I strapped on the quarter and it got much harder.

Deadlifts
135x10
225x5
315x5

This was the end of the full deads, it was NOT feeling good at all. Still hurts right now

So I finished out with partials, from a bit below the knee

405x5, x5

And figured since I had the bar loaded, I also did a couple of sets of shrugs too.

Machine Rows
175x10
190x10
205x6

Ab Machine
80x25
95x25
90x25

An ok workout, but I am not happy that my back is in pain right now. I guess 315 is the limit on my disc in this condition. I hope it gets better overnight. We'll see I guess.

Ice, heat, ice, heat and repeat and stretching!! I hope it feels better

IronSlade · 02-25-2008, 04:30 PM

Well guys and gals, I took the weekend off and let the back rest. Its fine now, but it was sore (not as in muscles worked sore) for a few days. So as much as I wanted to go back to full deads, I think I will go back to training with rack pulls instead. Its not like I am training to compete and at this point, it is not really worth it to me.

Today I went in and hit shoulders

DB Seated Military Press
65's x 10
85's x 10
100's x 3

Not sure what happened on the 100's, I figured I would at least have them for 5, but not today.

Lateral Raises
25's x 8
30's x 10
35's x 8
35's x 8

Reverse Pec Deck
160x12
175x10
190x9

Front Raises
35's x 10
40's x 8
40's x 8

One Arm Standing DB Press
50's x 10
60's x 6

And thats it folks.

I have really been letting the AM cardio slide, but I am setting the alarm for tomorrow, so we will see. I have rebounded a bit on my weight since being sick, so I am about 211 right now, so down 17.5 lbs. I am thinking that another 10 lbs of fat loss will probably get me where I want to be, but who knows, I am not there yet, thats for sure.

Dragon Wolf · 02-25-2008, 04:54 PM

40's on a front raise? Wow, nice work.

kook · 02-25-2008, 05:05 PM

Good stuff slade! sounds like a plan to stick with rack pulls since the floor screws with your back, its ok, I'll let it slide

get back on the treadmill!

IronSlade · 02-26-2008, 05:23 PM

Quote:

Originally Posted by kook

Good stuff slade! sounds like a plan to stick with rack pulls since the floor screws with your back, its ok, I'll let it slide

get back on the treadmill!

It's comming bro, I hate to make excuses, but I keep having early meetings and its hard to keep getting up earlier.

Today I was not very motivated to get in the gym, but I did and just did bi's and tri's

Hammer Curls with twist at top
40's x 10
50's x 10
60's x 8, follow immediately with 35's to failure.

Cable Skullcrushers
70x15
85x12
95x10

Superset the above with:

Close grip chins, palms facing me
BWx10
BWx8
BWx12

Not sure what happened on the middle set, but I was spent.

Cambered Bar Curls
110x8

Quit these and moved sections in the gym to avoid this tool that likes to talk to me.

Preacher Curls
94x10
94x8
94x6

30 seconds rest between the above sets.

So thats it. And since it has become so popular on these threads, I will post todays diet too.

Meal 1:
3 whole eggs, 2 pork sausage patties, all together, covered in cheddar cheese.

Meal 2:
Beef Stick and 3 werther's toffeys (sugar free)

Meal 3:
2 McDonald's Double Cheeseburgers minus ketchup and the buns

Meal 4: (PWO)
3 scoops whey protein, 1 tsp BA.

Meal 5:
Salad with bacon, sesame seeds and mots cheese, covered with Ranch, 7 large meatballs, 3 tablespoons marinara sauce, covered in motzerella cheese.

For drinks I drank about 6 cups of coffee, and about 190 oz of water.

Supps taken were Sesapure pre meals, t-rex with meals 1 and 3, Red Blast (7x) pre-workout, YES applied pre-workout, Pure CEE (x6) post workout.

So there it is:

Kabeetz · 02-27-2008, 04:16 AM

Great lifting bro... damn you bro those are some tasty meals. The "sugar free" really saved u a TON of cals!!

The sacrafices of dieting...

IronSlade · 02-27-2008, 04:42 PM

Quote:

Originally Posted by Kabeetz

Great lifting bro... damn you bro those are some tasty meals. The "sugar free" really saved u a TON of cals!!

The sacrafices of dieting...

Thanks for your support bro. Yeah, the sugar free stuff makes a huge difference when I am going the ultra low carb route, even that diet above has less than 10 total carbs.

IronSlade · 02-27-2008, 04:49 PM

Ok, so went to the gym today and made a big mistake. I decided to lift chest, forgetting momentarily that I did arms yesterday (think triceps).

BB Bench
135x20 (warmup)
225x5
275x6
315x5
335x2
335x2

Incline Press
225x10
275x6
315x5
315x7

I got to talking with a buddy and got in a bit too much rest on the inclines, which are why my numbers look a lot better here than they would normally.

Cable Flye's Supersets
A. Cables set at bottom
17.5x10; 22.5x10; 27.5x10
B. Cables set at shoulder height
17.5x10; 22.5x10; 27.5x10
C. Cables set at top of rack
17.5x10; 22.5x10; 27.5x10

Cardio (yeah, finally)
15 mins Elliptical

Diet was pretty much similar to yesterday, except for dinner was a Hardee's Six Dollar Low Carb Burger.

CK · 02-27-2008, 05:15 PM

saw the mcdonalds... with no buns????? Why????? LOL

IronSlade · 02-27-2008, 07:23 PM

Quote:

Originally Posted by CK

saw the mcdonalds... with no buns????? Why????? LOL

Because I am low-carb dieting. And by low carb I mean under 20 carbs per day. It works for me, but it does suck.

IronSlade · 02-28-2008, 04:52 PM

Went in, lifted back today, then went home ate dinner.

Kabeetz · 02-29-2008, 06:01 AM

I have had a lot of success with no carbing as well.... I like more of a balanced clean approach right now at this moment but I know that style works and is effective as all heck.

I remember I had these coupons and every day for lunch I would get 5 nathans double cheeseburgers no bun

My favorite low-low carb meal is a pound of ground beef with some good taco seasoning and then lettuce tomato shredded cheese and sour cream mmmmm

02-22-2008, 01:53 PM	#26 (permalink)
IronSlade Gold Member Join Date: Mar 2004 Posts: 1,391 Rep Power: 20052	Today when in and did back Pullups BW x 10 BW+25 x 6 BW+25 x 4.5 The first set, BW only felt super easy, then I realized, oh yeah, I have lost 15 lbs. So I strapped on the quarter and it got much harder. Deadlifts 135x10 225x5 315x5 This was the end of the full deads, it was NOT feeling good at all. Still hurts right now So I finished out with partials, from a bit below the knee 405x5, x5 And figured since I had the bar loaded, I also did a couple of sets of shrugs too. Machine Rows 175x10 190x10 205x6 Ab Machine 80x25 95x25 90x25 An ok workout, but I am not happy that my back is in pain right now. I guess 315 is the limit on my disc in this condition. I hope it gets better overnight. We'll see I guess. __________________ Slade Stats: Home injured, recovering from surgery and getting fat.

02-22-2008, 04:19 PM	#27 (permalink)
kook next stop 350kg Join Date: Feb 2003 Posts: 1,553 Rep Power: 28124	IS, sorry to hear about your back, Hope it goes away quick like. Still, it's looking better that you can pull off the floor. __________________ "My mind is already gone, You can stand right there if you want... But I'm going on,And I'm prepared to go it alone" Cee lo Green

02-25-2008, 04:30 PM	#31 (permalink)
IronSlade Gold Member Join Date: Mar 2004 Posts: 1,391 Rep Power: 20052	Well guys and gals, I took the weekend off and let the back rest. Its fine now, but it was sore (not as in muscles worked sore) for a few days. So as much as I wanted to go back to full deads, I think I will go back to training with rack pulls instead. Its not like I am training to compete and at this point, it is not really worth it to me. Today I went in and hit shoulders DB Seated Military Press 65's x 10 85's x 10 100's x 3 Not sure what happened on the 100's, I figured I would at least have them for 5, but not today. Lateral Raises 25's x 8 30's x 10 35's x 8 35's x 8 Reverse Pec Deck 160x12 175x10 190x9 Front Raises 35's x 10 40's x 8 40's x 8 One Arm Standing DB Press 50's x 10 60's x 6 And thats it folks. I have really been letting the AM cardio slide, but I am setting the alarm for tomorrow, so we will see. I have rebounded a bit on my weight since being sick, so I am about 211 right now, so down 17.5 lbs. I am thinking that another 10 lbs of fat loss will probably get me where I want to be, but who knows, I am not there yet, thats for sure. __________________ Slade Stats: Home injured, recovering from surgery and getting fat.

02-25-2008, 04:54 PM	#32 (permalink)
Dragon Wolf Gold Member Join Date: Feb 2007 Location: Pennsylvania Posts: 1,698 Rep Power: 3780	40's on a front raise? Wow, nice work. __________________ MY LOG

02-25-2008, 05:05 PM	#33 (permalink)
kook next stop 350kg Join Date: Feb 2003 Posts: 1,553 Rep Power: 28124	Good stuff slade! sounds like a plan to stick with rack pulls since the floor screws with your back, its ok, I'll let it slide get back on the treadmill! __________________ "My mind is already gone, You can stand right there if you want... But I'm going on,And I'm prepared to go it alone" Cee lo Green

02-23-2008, 03:22 PM	#28 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,493 Rep Power: 124665	Feel better brother. Just a small bump in the road, no doubt.

02-23-2008, 09:05 PM	#29 (permalink)
Big Sky Guy Takin my yoke for a ride Join Date: Feb 2002 Location: MT Posts: 1,568 Rep Power: 57296	Hell- we're like a bunch of old men in these logs...everybody hurting their backs or hip flexors, or this or that

02-27-2008, 04:16 AM	#35 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,493 Rep Power: 124665	Great lifting bro... damn you bro those are some tasty meals. The "sugar free" really saved u a TON of cals!! The sacrafices of dieting...

02-27-2008, 04:49 PM	#37 (permalink)
IronSlade Gold Member Join Date: Mar 2004 Posts: 1,391 Rep Power: 20052	Ok, so went to the gym today and made a big mistake. I decided to lift chest, forgetting momentarily that I did arms yesterday (think triceps). BB Bench 135x20 (warmup) 225x5 275x6 315x5 335x2 335x2 Incline Press 225x10 275x6 315x5 315x7 I got to talking with a buddy and got in a bit too much rest on the inclines, which are why my numbers look a lot better here than they would normally. Cable Flye's Supersets A. Cables set at bottom 17.5x10; 22.5x10; 27.5x10 B. Cables set at shoulder height 17.5x10; 22.5x10; 27.5x10 C. Cables set at top of rack 17.5x10; 22.5x10; 27.5x10 Cardio (yeah, finally) 15 mins Elliptical Diet was pretty much similar to yesterday, except for dinner was a Hardee's Six Dollar Low Carb Burger. __________________ Slade Stats: Home injured, recovering from surgery and getting fat.

02-27-2008, 05:15 PM	#38 (permalink)
CK I will again and better! Join Date: Feb 2007 Location: Oh Canada Posts: 2,647 Rep Power: 39389	saw the mcdonalds... with no buns????? Why????? LOL

02-28-2008, 04:52 PM	#40 (permalink)
IronSlade Gold Member Join Date: Mar 2004 Posts: 1,391 Rep Power: 20052	Went in, lifted back today, then went home ate dinner. __________________ Slade Stats: Home injured, recovering from surgery and getting fat.

02-29-2008, 06:01 AM	#41 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,493 Rep Power: 124665	I have had a lot of success with no carbing as well.... I like more of a balanced clean approach right now at this moment but I know that style works and is effective as all heck. I remember I had these coupons and every day for lunch I would get 5 nathans double cheeseburgers no bun My favorite low-low carb meal is a pound of ground beef with some good taco seasoning and then lettuce tomato shredded cheese and sour cream mmmmm