7/6/14
Week 3 day 1
Weight: 164.0

- Only got 5 hours of sleep and had to squeeze in like 3 meals before sleep so my weight went up a lot.

- Upped my calories up and I will list them in another post but right now I'm just trying to increase strength, gain weight, while staying lean as possible. Easier said then done but I'm confident I can do it given my weak lifts.

- Felt pretty good today especially given I was only suppose to do 85% 5x3 for bench and I tried to do 90% and I got it. I was redic tired, out of it, and still was able to get it done. My coach thinks I'm being too aggressive since I'm not totally sticking to the program but meh, I tend to think it's fine. What's another 5%, my max numbers were passive anyway.

Day 1:

Push ups 5x3 explosive

Bench press 5x3 90% rm @211
185x5
215x3 x5

Decline bench 1x10 3x5
205x10
225x5 x3

Flat flys 3x12
40x12 x3

Push ups 3xMax
x40
x30
x28
Total 98

Dips 3xMax
x20 x3

Rope Pushdowns 4x10
85x12
100x10 x2
85x10

Abs

Macros
2,527 calories
44g fats
326g carbs
28g fiber
223g protein

Week of 7/6/14 Macros:


Off days-
57g fats
220g carbs
250g protein

Training days-
48g fats
330g carbs
220g protein

High day-
48g fats
410g carbs
210g protein

Also for 164 lbs, still feeling pretty lean. This pic was from today which is roughly 5 weeks after the end of my cut.

7/7/14
Week 3 day 2
Weight: 163.8

Day 2:

Box jumps 5x3 explosive

DL 3x6 85% 285 lbs
275x5 raw
285x6 x3 belted/no straps

Leg curls 3x8
125x8 x3

Front squats 5x5
165x5
155x5 x4

Macros
2,480 calories
42g fats
327g carbs
27g fiber
214g protein

Best pic yet. holymotherofgod.jpg. SM must be crying somewhere in the icy north, drowning his tears in vats of creme fraiche after seeing that.

I don't think he even got that far; I just picture him reading the words "end" and "cut" and then staring at the screen, confused, for 14 hours straight.

Lol, nice, that's nice.

Lmfao, Monte and Yugo always providing the lol's.

7/8/14
Cardio
Weight: 162.4

- Woke up late today and was feeling kinda sore so decided to take an unexpected off day from the gym and decided to go for a long run. Only downside was the 90 degree temp.

Steady cardio
5.12 miles 53 mins (602 calories burnt)

Macros
2,755 calories
71g fats
294g carbs
25g fiber
224g protein

7/9/14
Week 3 day 3
Weight: 164.6

Pull ups 4xMax
25x15
25x12
25x10
25x8

BB row 5x8
165x8 x5

DB row 4x10
85x10 x4

Supinated cable rows 3x12
140x12 x3

Seated shrugs 4x12
85x12
85x15
95x15 x2

Bent over Reverse fly 4x12
30x12 x4

Cable curls 4x12

Cardio:
Bike 41 mins (250 calories burnt)

Macros
2,555 calories
50g fats
328g carbs
33g fiber
213g protein

Am I reading this right? +25 lbs for a set of 15?

If so you should just dethrone Busto now, you've gotta be good for 30 BW pullups.

Maybe they are FakeBusto pullups (i.e. no ROM)...

That has been the going theory.

Videos were promised lo some weeks ago and have thus far failed to materialize.

Yes, you are reading this correctly. Next time I do pull ups I'll record it and see how many I can get.

lol he only go 50% or so?

When I was in Louisiana I recorded them but I decided to delete it to free up room to record a bunch of DL sets.

Lol.

1) Record H&F world record breaking chinup sesh
2) Worry about mediocre bastardized sumo DL form
3) ???
4) No H&F world record video, still has mediocre bastardized sumo DL form

Well played, sir, well played.

but are you counting your shoes and phone?

Haha it wasn't world breaking, it was just to show Monte/other people interested my ROM. It was only like 22-25 of them.

wat? 15x25lbs shouldn't equal anywhere near 30x bw reps... or? To me that 22-25 range sounds more like what I'd expect.

I've done 10x10kg a couple of times and I think I could get 14-15 bw reps. But I just about never do bw reps except warmups so idk.

I'd be really surprised if you could only do 14 bw reps.

I vaguely recall doing ~25 reps at some point in the last year. I had been doing a lot of +70x3, +50x5, and +25x8 grease the groove type work but nothing with higher reps.

7/10/14
Week 3 day 4
Weight: 164.6

- Only 4 hours of sleep today, was a painful workout. OHP was a grind and no video of pull ups cuz IFBB Pro was waiting to do some pill ups after me lol.

OHP3x6 85% @ 115
115x6 x3

DB seated press 4x10
60x10 x3
60x9

Pull ups 4xMax
25x15
25x10
25x8 x2
Total 41?

Push ups 4xMax
42
31
26
24
Total 123

BB row 4x10
135x10 x4

Side Laterals 4x12
25x20
30x12 x3

Hammer curls 4x12
30x12
35x12 x3

Macros
2,575 calories
44g fats
341g carbs
50g fiber
226g protein

7/11/14
Off day

-Off a bit on macros cuz I didn't have much time to eat especially since I had to rush over to see dawn of the planet of the apes. Epic movie 10/10.

Macros
1,922 calories
57g fats
171g carbs
12g fiber
182g protein

7/12/14
Week 3 day 5
Weight: 161.4

Squats 3x6 85% @157 lbs
160x6
165x6 x2

Bulgarian split squats 4x10
RDL 4x10

Hyper extensions 4x10
BWx15
25x10 x3

Macros
2,885 calories
65g fats
371g carbs
44g fiber
212g protein

Not sure if this is a troll account or not. I could post my diet from day to day but it's pretty meaningless because the macro nutrients are all that matters. I could get the same results by eating other foods but these foods are my preference. Being completely honest and not to pull the broscientist card but I eat a lot of meals throughout the day and I eat a lot of Bro-ish foods.

Lots of chicken. Lots of rice.