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  #176  
Old 10-25-2017, 04:14 PM
Dannie Dannie is online now
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10/22
Back, Biceps - Easy


Black coffee with 5g Whey and 5g Coconut oil at 6 am, then workout 30 min later.

BW Chin Ups
BB Spider Rows
DB Pin Wheel Curls
Back Stretch as per DC Method

Nutrition:
P 190g
C 460g
F 155g
4000kcal


Good workout and decent lifts.
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  #177  
Old 10-27-2017, 12:40 PM
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10/24
Quads, Hams


Coffee with 5g MTC oil.
Yes that's right I reduced whey protein intake by 100%, from 5g a day to 0 lol

ATG Squats - YEAH BUDDY! 26 reps @ 225 lbs
SL Deadlifts - 29 reps @ 205 lbs NEW PB!
15 min Extreme Stretching


Nutrition:
P 185g
C 485g
F 145g
3980 kcal


Workout followed by a day of clean eating. Then a bowl of icecream before bed to reward such a good workout. Although at slower rate it looks like I am still loosing fat.
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  #178  
Old 10-28-2017, 04:57 AM
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10/26
Back, Biceps - Easy


Black coffee with 5g Coconut oil at 6 am, then workout 30 min later.

BW Chin Ups
BB Spider Rows
DB Pin Wheel Curls
Back Stretch as per DC Method

Nutrition:
P 175g
C 400g
F 150g
3650kcal


Good workout followed by a day of clean eating.

Last edited by Dannie : 10-28-2017 at 04:59 AM.
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  #179  
Old 10-29-2017, 02:23 AM
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10/28
Chest, Shoulders, Triceps


Saturday... no coffee in the morning, just a 12oz of cold water and workout 30 min later...

Incline BB Press
Standing BB Press
Ez-bar Extensions
DB Arnold Press
Triceps Stretch as per DC Method

2 working sets on Incline and Seated presses, last sets followed by quick rest paused set. Only 1 working set on Extensions + 2 rest paused sets.
A lil better result than last time, but still

Not great but, better Push workout than last time. Only 1 rep short of my PR on the incline and matched my PR on Extensions.
I think I am going to switch to machines for 2 weeks or so, and formulate some kind of superset workout to shock the body.
Once I return to my tried and tested routine I shall not forget to deload every 6 weeks, even if it seems like lifts are increasing.


Nutrition:
P 215g
C 470g
F 165g
4220kcal

Last edited by Dannie : 10-29-2017 at 02:43 AM.
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  #180  
Old 10-29-2017, 08:05 AM
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Just calculated average caloric and macro intake for last 8 days and I am not happy. I blame it for my love for ice-cream and shops for putting so damn good deals on doughnuts and also for my work colleges for constantly bringing cake to work. Averaged at 3995 kcal, to include:

Protein 175g
Carbs 419g
Fat 180g


Nevertheless waist is still tight, I weighted in at 213.5lbs this morning, same last week but knocked out 1/8" from waist and stomach. Which is not necessary fat loss, might have just been a lil bloated when I last measured.
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  #181  
Old 10-31-2017, 03:27 AM
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10/30
Back, Biceps - Easy


Black coffee with 5g Coconut oil at 6 am, then workout 30 min later.

BW Chin Ups
BB Spider Rows
DB Pin Wheel Curls
Back Stretch as per DC Method

Nutrition:

P 205g
C 570g
F 135g
4310kcal


Good workout and decent lifts.

Then 40 min sport / cardio in the evening.
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  #182  
Old 11-10-2017, 09:25 AM
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What kind of cardio do you do?
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  #183  
Old 11-11-2017, 05:06 AM
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Quote:
Originally Posted by JerBear1980 View Post
What kind of cardio do you do?
I play handball once, sometimes twice a week and I aim to do 20 min HIIT on a spin bike at least once a week.

It's not much, but keeps me in shape.
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  #184  
Old 11-13-2017, 03:14 PM
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11/12
Back, Biceps


Back to my normal routine after switching to superset based routine for 2 weeks.
Sunday so no coffee, just 16oz of cold water and workout at 9am.

BW Pull-ups - 21 pull ups again, matching my PB
DB Rows
BB Drag Curls
+Intense Back Stretch as per DC

2 sets of each, last set followed by rest paused set.

Nutrition:
P 185g
C 450g
F 115g
3575kcal
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  #185  
Old 11-16-2017, 04:57 AM
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11/14
Chest, Shoulders, Triceps - Easy


Black coffee with 5g coconut oil at 6am and then workout 30min later.

Press ups
Rev Grip Bench Press
Plate Raise
BW Dips


2 working sets per exercise, last set followed by rest paused set.
1 working set on Plate Raise, followed by a rest paused set and 2 drop sets.


Nutrition:
P 215g
C 480g
F 135g
3990 kcal
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  #186  
Old 11-16-2017, 11:03 AM
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I like plate raises, and some shoulder work just using a 45lb plate. Feels great
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  #187  
Old 11-17-2017, 01:43 PM
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11/16
Quads, Hams


Coffee with 5g MTC oil.

ATG Squats - YEAH BUDDY! 27 reps @ 225 lbs NEW PB!
SL Deadlifts - 29 reps @ 205 lbs
15 min Extreme Stretching


Nutrition:
P 195g
C 495g
F 150g
4110 kcal


Should have eaten more, to reward myself for new PB... will overeat after next workout day.
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  #188  
Old 11-19-2017, 11:29 AM
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11/18
Back, Biceps - Easy


Black coffee with 5g Coconut oil at 6 am, then workout 30 min later.

BW Chin Ups Matched my PB of 22 reps
BB Spider Rows
DB Pin Wheel Curls
Back Stretch as per DC Method

Nutrition:
P 185g
C 420g
F 160g
3860kcal


Good workout followed by a day of clean eating and a bowl of icecream and cookies before bed.
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  #189  
Old 11-22-2017, 01:32 AM
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11/20
Chest, Shoulders, Triceps


Black coffee with 5mg of MTC oil and coffee at 5:40, then workout 15 min later.

Incline BB Press
Standing BB Press
Ez-bar Extensions
DB Arnold Press
Triceps Stretch as per DC Method

Only 1 working sets per exercise, followed by quick rest paused set.
2 rest paused sets on Arnold Presses.


Nutrition:
P 210g
C 470g
F 165g
4200kcal

Last edited by Dannie : 11-22-2017 at 01:52 AM.
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  #190  
Old 11-23-2017, 05:55 AM
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11/22
Quads, Hams, Calves - Easy


Black coffee with 5g whey iso and 5g coconut oil at 6am then workout 15 min later.

Lunges - Brutal 120 reps with 2x10lbs, then 44 rest paused and 40 with no weight. New PR!
Calf Raises - Massive 235 reps set followed by 120 quick / cheated reps + 10 reps
10 min Highest Setting LISS cross trainer
+ Intense Stretching


Nutrition:
P 205g
C 370g
F 150g
3650cal


Fasted workout, lotta carbs up until 4pm and then keto meal at 6pm
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  #191  
Old 11-25-2017, 05:28 AM
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11/24
Happy thanksgiving! and another day off weights


30 min heavy punch bag in the am, fasted. Then a small meal of broccoli and tuna at 1pm and a 5 mile uphill hike, damn calves and glutes are still mega sore from that last leg session.
Then a ~1500kcal feast and some ice-cream too



Nutrition:
P 160g
C 330g
F 135g
3180kcal
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  #192  
Old 11-29-2017, 02:27 PM
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11/26
Back, Biceps


Sunday so no coffee, just 16oz of cold water and workout at 9am.

BW Pull-ups - 21 pull ups again, matching my PB
DB Rows
BB Drag Curls
+Intense Back Stretch as per DC

2 sets of each, last set followed by rest paused set.

Nutrition:
P 185g
C 420g
F 125g
3545kcal
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  #193  
Old 11-30-2017, 12:48 PM
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11/28
Chest, Shoulders, Triceps - Easy


Black coffee with 5g coconut oil at 6am and then workout 30min later.

Press ups
Rev Grip Bench Press
Plate Raise
BW Dips


2 working sets per exercise, last set followed by rest paused set.
1 working set on Plate Raise, followed by a rest paused set and 2 drop sets.


Nutrition:
P 205g
C 490g
F 135g
3990 kcal
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  #194  
Old 12-02-2017, 11:23 AM
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11/30
Quads, Hams


Coffee with 5g raw coconut oil at 5:30 then workout 20 min later.

ATG Squats - Matching my PB of 27 reps @ 225 lbs, much more painful to get there this time. I was ready to rack the bar after 15 reps
SL Deadlifts - 29 reps @ 205 lbs
15 min Extreme Stretching


Nutrition:
P 215g
C 485g
F 150g
4150 kcal
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  #195  
Old 12-04-2017, 03:39 AM
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12/02
Back, Biceps - Easy


Long awaited Saturday, finally can get some rest. But first need to get this workout out of the way.
No coffee just 16oz of water upon awaking and workout 20 min later.

BW Chin Ups Matched my PB of 22 reps
BB Spider Rows
DB Pin Wheel Curls
Back Stretch as per DC Method

Nutrition:
P 215g
C 500g
F 145g
4160kcal


High kcal and carb refeed day as only managed 2600kcal yesterday.
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  #196  
Old 12-06-2017, 05:16 PM
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12/04
Chest, Shoulders, Triceps


Black coffee with 5mg of MTC oil and coffee at 5:30, then workout 20 min later.

Incline BB Press Only 8 reps @ 225
Standing BB Press
Ez-bar Extensions
DB Arnold Press
Triceps Stretch as per DC Method

Only 1 working sets per exercise, followed by quick rest paused set.
2 rest paused sets on Arnold Presses.


Nutrition:
P 185g
C 490g
F 1565g
4100kcal


Chest is still kinda weak, I no longer enjoy this workout.
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  #197  
Old 12-07-2017, 03:00 PM
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12/06
Quads, Hams, Calves - Easy


Black coffee with 5g coconut oil at 6am then workout 15 min later.

Lunges
Calf Raises - Massive 240 reps set followed by 130 quick / cheated reps
10 min Highest Setting LISS cross trainer
+ Intense Stretching


Nutrition:
P 195g
C 390g
F 135g
3550cal
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  #198  
Old 12-10-2017, 02:49 PM
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12/08
Back, Biceps


Usual black coffee with 5g coconut oil at 5:20 and workout about 15 min later.

BW Pull-ups - 21 pull ups again, matching my PB
DB Rows 1 more rep than last time
BB Drag Curls
+Intense Back Stretch as per DC

2 sets of each, last set followed by rest paused set.

Nutrition:
P 165g
C 440g
F 135g
3630kcal
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  #199  
Old 12-11-2017, 09:16 PM
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Just curious, what kind of meals do you eat?
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  #200  
Old 12-12-2017, 01:15 PM
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Quote:
Originally Posted by JerBear1980 View Post
Just curious, what kind of meals do you eat?
Just regular oats, eggs, soup of the day and some itallian or mexican food lol
You would think I would be pretty shredded now cutting for this long. Well it's more of a slow recomp. Still loosing body fat just at slower rate.
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