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Default 03-23-2012, 11:07 AM

Mac I am glad to see you go back to more of a traditional routine. I think it is going to be best for you and Justin in the long run!! FST-7 is pretty good imo. You lift heavy at the beginning and then fill the muscle with blood and pump out some volume


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Default March 23rd - 03-23-2012, 12:26 PM

You sure do I mean I got a knot in my biceps today my arms where filled with so much blood.

also I have to do the volume training. This way I can still lift relatively heavy and build on that plus Burning tons of calories. Hell, this week alone when I leave the gym I'm totally soaked through with sweat. LOL.

Here is what we did today .

Smith Machine Shoulder Press
  1. 135x15 warm up
  2. 135x15 warm up
  3. 225x12
  4. 275x10

DB Front Raises
  1. 25x12
  2. 30x12
  3. 35x12
  4. 40x12

One Arm Side Lateral Raises
  1. 3
  2. 30x12
  3. 35x12
  4. 40x12
  5. 40x8

Reverse Pec Dec Rear Delts
  1. 40x12
  2. 40x12
  3. 40x12
  4. 40x12
  5. 40x12
  6. 40x12
  7. 40x12

Cambered bar Curls
  1. 75x12
  2. 95x12
  3. 95x8

DB Lying French Press
  1. 40x12
  2. 40x12
  3. 40x12
  4. 40x12

One Arm Concentration Pump Curls/Triceps Rope Pushdowns
  1. 40x12/100x12
  2. 40x12/100x12
  3. 40x12/100x12
  4. 40x12/100x12
  5. 40x12/100x12
  6. 40x10/100x10
  7. 40x8/100x8

Absolutely awesome workout.


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Default 03-23-2012, 12:30 PM

Okay here is where I need some support.

My Dad is coming over this week end and we plan on some really good meals together.

Tonight we are going to make Fried Back strap and biscuits

Tomorrow we are having a fish fry
and sunday I am smoking a brisket.

I'm not worried about sunday . Brisket is traditionally not fatty.

I just never really eat fried food but since me and my Dad Have patched up our estranged relationship over the past 30 years. I am going to make Saturday's meal a cheat meal. Tonight I'm just going to have a little bit of deer meat and Plus I'm still going to do cardio when I get home and before bed. We are going to the gym Saturday Morning and I plan on again doing cardio at least 4 more times Saturday.

This will be the first time (honestly) I have cheated in 3 weeks on my diet. I know I need this but I just hope I don't over eat. Hopefully this adipex kicks in and does it's job like it always does this past month and I can't eat a whole lot. LOL.


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Default 03-23-2012, 12:44 PM

Just keep your eye on the final goal. Also use a smaller plate and tell your family to support and encourage you to not let u go back for seconds. Or only make just enough pieces for each person to eat If u don't want it fried you could always set aside some of it and bake it for yourself and just explain why.
When I go to gatherings I always bring my own food, Incase there isn't anything there I can eat. It seems ridiculous but I don't want to set myself up for failure.
You can do this. Easy peasy!!!


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Default 03-23-2012, 04:42 PM

It's more about portion and total calories than it is about healthy or non-healthy food. You can even get fat on healthy food if you eat too much. Just control yourself and the beverages. You'll be fine.


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Default 03-26-2012, 06:37 AM

well no beverages this week end and I did not eat that much. I just could not force it down. This adipex really makes you not want to eat. I cooked alot but did not eat alot.


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Default 03-26-2012, 11:13 AM

Way to stay away from the temptation Mac! Workouts look solid to!


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3-26-2012 chest and arms
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Default 3-26-2012 chest and arms - 03-26-2012, 12:24 PM

Justin did not workout with me today.... He had an appointment somewhere else same for tommorow. So I will be hitting it by myself these next two days.

Today was really good. pushed hard and got the workout it with little rest between sets.

Bench Press
  1. 135x15 warm up
  2. 135x15 warm up
  3. 225x12
  4. 315x8
  5. 315x8

Incline Bar Bell Press
  1. 135x15
  2. 135x15
  3. 185x12
  4. 205x10
  5. 205x10

Pec Deck Machine
  1. 70x12
  2. 80x12
  3. 90x10
  4. 100x10
  5. 100x10
  6. 100x10
  7. 100x10

Alt. Dumbell Curls/ Triceps Cable pushdowns
  1. 30x20/100x12
  2. 35x15/100x12
  3. 40x12/100x10
  4. 40x15/100x12

DB one arm preacher curls/Rope Triceps pushdowns
  1. 20x10/80x12
  2. 35x10/80x12
  3. 35x10/80x12
  4. 35x10/80x10
  5. 35x8/80x10
  6. 35x8/80x10
  7. 35x8/80x10

Tomorrow Leg Day..... Going to give the upper body a time to rest a little before going back to it Will take Wednesday off and Thursday back day and Friday Shoulders and arms day.

This FST-7 pump sets at the end of each body part exercises is awesome. I am having tremendous pumps. Almost to the point where I feel like the muscle is going to pop through the skin. I know it is pushing through some fat but I guess it is pushing it out of the way. LOL. I mean some incredible pumps here.


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Default 03-26-2012, 02:35 PM

Great looking workout Mac!! I am liking the high volume


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Default 03-26-2012, 02:37 PM

me too.


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Default 03-26-2012, 03:53 PM

workouts looking solid mac. great job on the portion control.


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Default 03-26-2012, 08:48 PM

Tell Justin gym first, everything else second! Haha well almost everything


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Default 03-27-2012, 01:44 AM

MAC!!! it's been forever man. Sorry i've fell off for the last...year?... lookin at your recent pictures are inspiration! doin great! love to see the constant progress!!!!!


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Default 03-27-2012, 09:13 AM

Glad to have you back brother.

I was bad this morning and slept in and did not wake up to do cardio. I will make it up this afternoon with a longer ride and I have to mow my yard so I will make it up mowing the yard.


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Default 03-27-2012, 10:52 AM

17 lbs! Woohoo! Good job Mac!!! The first 50 will be gone in no time!

And good to see you SI!


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March 27th Legs
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Default March 27th Legs - 03-27-2012, 01:34 PM

Leg day today worked out by myself and keep up the intensity. Had an awesome workout .


Calve Raises on Leg Press Machine.
  1. 100x15
  2. 160x12
  3. 310x8
  4. 310x8
  5. 100x15

PowerTec Squats
  1. 135x15
  2. 225x12
  3. 315x10
  4. 405x10
  5. 425x10

Hack Squats
  1. 135x10
  2. 225x10
  3. 315x10
  4. 315x10
  5. 405x10

Leg Extensions
  1. 70x12
  2. 100x10
  3. 100x10
  4. 100x10
  5. 100x10
  6. 100x8
  7. 100x8

Lying Hamstring Curls
  1. 70x10
  2. 70x10
  3. 85x10
  4. 85x8
  5. 70x10
  6. 70x10
  7. 60x6

stretched for 10 minutes

My legs where so full of blood and hurting I was limping around.


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Default 03-27-2012, 10:49 PM

Great workout Mac!! You better get Justin back in their


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Default 03-28-2012, 06:35 AM

He will be in there today making up his workout. He had a dentist appointment. LOL


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Default 03-29-2012, 11:01 PM

Sounding great man keep up the good work!
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Default 03-29-2012, 11:13 PM

Looking good Mac! Keep up the hard work brother.


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