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Thread: Grizz's Log

  1. #1
    Senior Member Grizzly911's Avatar
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    Grizz's Log

    UPDATE: 3 weeks back I weighed 325 down from 335 when I posted my first progress pic. Last two weeks been fluctuating between 320-323.

    Yesterdays Training Session
    Chest and Triceps

    Decline Push-Ups 4 Sets of 10, 8, 8, 6 Reps S.S. with Incline D.B Presses for 4 Sets of 10, 10, 8, 8 Reps
    Push- Ups 4 Sets of 10, 8, 8, 6 Reps S.S. with D.B. Presses for 4 Sets of 10, 10, 10, 8, 8 Reps
    Incline D.B. Flyes 3 Sets of 12, 10, 8 Reps S.S. with Decline Band Flyes for 3 Sets of 20, 15, 12 Reps
    Flat D.B. Flyes 3 Sets of 12, 10, 8 Reps S.S. with Band Flyes for 3 Sets of 20, 15, 12 Reps
    D.B. Pullovers 3 Sets of 15, 10, 8 Reps S.S. with Incline Band Flyes for 3 Sets of 20, 15, 12 Reps

    Triceps

    OVHD Barbell Ext. 4 Sets of 15, 12, 12, 10 Reps S.S. with Incline Triceps DB Ext. for 4 Sets of 10, 8, 8, 8 Reps
    D.B. Kickbacks 4 Sets of 12, 12, 10, 10 Reps S.S. One Arm Band Extension 4 Sets of 15, 12, 10, 10 Reps

    Cardio


    Steady-State Cardio for 30 Minutes

    Today's Training Session


    Day 2

    Delts and Calves

    Tri-sets of Bent-Over D.B. Raises, Lateral Raises and Front Raises for 4 Sets of 12 Reps
    Tri-sets of Bent-Over Raises, Lateral Raises and Front Raises with Bands for 4 Sets of 12 Reps
    Arnold Presses 4 Sets of 12, 10, 10, 10 Reps S.S. with Wide-Grip Upright Rows for 4 Sets of 12, 10, 10, 10 Reps

    Calves

    One-Leg Calf Raises 4 Sets of 10 Reps
    Standing Calves Raises 4 Sets of 15, 12, 12, 10 Reps S.S. with Standing Reverse Calf Raises for 4 Sets of 10 Reps
    Bodyweight Seated Calf Raises 4 Sets of 15, 12, 12, 10 Reps S.S. Banded Reverse Calf Raises 4 Sets of 20 Reps

    Cardio

    Steady State Cardio for 45 Minutes








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  3. #2
    Veteran snake's Avatar
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    I thought one of the benefits of being 300+ lbs was ya didn't have to do calf work. Hum..

    You're sure not a guy who is afraid of some hard work and it shows in your progress. I know you feel you have a ways to go you're headed in the right direction. Keep the faith Griz!
    Hard work beats talent when talent doesn’t work hard.

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    Elite Gibsonator's Avatar
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    Grizz, you should set a goal to drop 3-5lbs/week.
    Do whatever it takes to achieve this goal.
    Let's gooo...

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    Senior Member Grizzly911's Avatar
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    I enjoy training the calves and they have been growing fast when I train them, trying to get the calves more proportionate to the delts, the bi's and tris are fine.

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    Senior Member Grizzly911's Avatar
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    You're right Gibs, I need to be scarfing down more veggies at night. I will do this!


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    Elite Gibsonator's Avatar
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    If you are not losing weight you are not in a caloric deficit nor are you burning enough cals. Its as simple as that man. Make the adjustments necessary if your goal is to lose weight and get in better shape. I'll be here rooting for you my man.

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    Senior Member Tiny's Avatar
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    Are you monitoring heart rate during cardio Grizz? If so what's the range?

    I have no idea if looking for feedback but I'll throw out what I'd do

    Commit to eating every 3 hours like clockwork. Never wait until your hungry and your body will get the hint to not store any and adapt

    15-20 min of weights to get a solid pump, 60-70% of max weight at most

    45 min of low intensity cardio. Uphill walk, low speed bike just to keep heart rate at or just above 120-130 range.

    You'll be 250 in 90 days

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    Senior Member Grizzly911's Avatar
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    UPDATE: I found out what the problem was as to why my weight loss has stalled. Since dropping 10-12 lbs I had to update calorie intake so I remain in a deficit. Found out that now I have to cut back almost overall calories. From 3,090 to 2340. Starting today, let's go!!!

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  15. #9
    Senior Member Grizzly911's Avatar
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    Quote Originally Posted by Tiny View Post
    Are you monitoring heart rate during cardio Grizz? If so what's the range?

    I have no idea if looking for feedback but I'll throw out what I'd do

    Commit to eating every 3 hours like clockwork. Never wait until your hungry and your body will get the hint to not store any and adapt

    15-20 min of weights to get a solid pump, 60-70% of max weight at most

    45 min of low intensity cardio. Uphill walk, low speed bike just to keep heart rate at or just above 120-130 range.

    You'll be 250 in 90 days
    Thanks Tiny, I value your input and I'll try to keep this in check every workout. How many grams of total protein do you think I should push for? 325 g of protein daily or less than that like 300 to drop weight?

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    Elite Metalhead1's Avatar
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    Quote Originally Posted by Grizzly911 View Post
    You're right Gibs, I need to be scarfing down more veggies at night. I will do this!
    More veggies for sure. You're eating in a deficit and keeping your metabolism going is going to play a big part.

    If you havent heard it, JM Blakely on Dave Tate's podcast is full of great weight loss knowledge. JM talked about when he wanted to lose weight quickly, he would eat 3lbs of broccoli daily on top of meeting his caloric goals.

    Eating like that along with the cardio you're doing, I believe you'll get there in no time. (Not meaning you need 3lbs of broccoli daily, but added vegs in general)

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  18. #11
    Senior Member Tiny's Avatar
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    Quote Originally Posted by Grizzly911 View Post
    Thanks Tiny, I value your input and I'll try to keep this in check every workout. How many grams of total protein do you think I should push for? 325 g of protein daily or less than that like 300 to drop weight?
    if you’re capping your kcal then the more those come from protein the better.

    Dont over think it Grizz. If you’re looking at it as a long term lifestyle change then you want it to be effortless this winter to maintain.

    Moderate empty calories, try to have your main meals be 3-2-1 protein/carb fat and don’t get down on yourself if you gave in for a crap meal once and a while. We all do. The longer I wait to eat the more likely I’ll end up eating for two. Keeping clean food in the house is a must for me also otherwise I stand no chance.
    It gets easier. Don’t obsess about the scale. If youre being mindful about what you eat and sticking to your workouts you’ll hit your goals without a doubt.
    Keep the thread updated!

  19. #12
    Senior Member Grizzly911's Avatar
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    Quote Originally Posted by Metalhead1 View Post
    More veggies for sure. You're eating in a deficit and keeping your metabolism going is going to play a big part.

    If you havent heard it, JM Blakely on Dave Tate's podcast is full of great weight loss knowledge. JM talked about when he wanted to lose weight quickly, he would eat 3lbs of broccoli daily on top of meeting his caloric goals.


    Eating like that along with the cardio you're doing, I believe you'll get there in no time. (Not meaning you need 3lbs of broccoli daily, but added vegs in general)
    I'll look into that, Metal. Thanks!

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