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  1. #1
    Team Provo, Chem Moderator Provo82's Avatar
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    Default Provos New Training Journal 2014

    Hi Men been kind of mia on updates about my own progression so figured id start a journal here. Currently running a diet experiment on myself. Those familiar with me know that it usually takes alot of cardio and pretty low calories to get myself peeled. With no show or pressure in mind ive decided to try to get pretty damn lean with no added cardio while keeping my cals pretty reasonable so far im pleased with the results about 4 weeks in now. ill be posting random workouts and some diet tidbits here. Macros on training days are 3200 300/275/95 ( about 40 grams of that protein is from trace sources). im spreading that out over 7 meals a day. the only carbless meal is meal 7.unnamed (11).jpgunnamed (10).jpgunnamed (9).jpgunnamed (8).jpgunnamed (7).jpg

  2. #2
    Team Provo, Chem Moderator Provo82's Avatar
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    ill start by posting saturdays shoulder and tricep workout. These workouts are created by me as part of my training system which is basically an accumulation of stuff ive studied and been taught over the years. The primary influences would be IFBB Pro Edson Prados training system , Mountain Dog Training, a bunch of old school diamond gym stuff, plus a whole bunch of other stuff ive picked up along the way.

    bent over laterals on the cable one arm at a time-15-12-10-8
    bent over laterals with dumbells-3 sets of 8-12
    superset with
    Arnold Presses-3 sets of 8
    side lateral machine- 5 sets of 12 with a pause at the top
    Behind the Neck Press on Smith Machine-10-8-6-12
    spider crawls- 2 sets
    Tricep pushdowns-15-10-10-10
    skullcrusher with dumbells-4 sets of 12
    One Arm Reverse pushdown- 3 sets of 10
    superset with
    Dips but only working the top 1/4 of the motion pausing hard at top of the rep-3 sets till failure
    Rope crunches on the cable for abdominals- 4 sets of 20

  3. #3
    Moderator Dadup's Avatar
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    Heeeeeck ya, def in on this one!!!!
    "But God demonstrates His own love for us in this: while we were yet sinners Christ died for us."
    – Romans 5:8

    https://www.facebook.com/48PhysiqueEnhancement

  4. #4
    OLYMPIAN Jordan Coburn's Avatar
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    Fat, Small and weak.

  5. #5
    Moderator Hoss06's Avatar
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    Still very lean...great off season condition.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  6. #6
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Provo82 View Post
    Currently running a diet experiment on myself.
    That's some of the best fun of this endeavor -- trying stuff and seeing what works. Thank you for posting, Provo!

  7. #7
    OLYMPIAN The Solution's Avatar
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    Wow.. just WOW, still ripped to shreds. How long did you have shelby help you with your reverse?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  8. #8
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by Curt James View Post
    That's some of the best fun of this endeavor -- trying stuff and seeing what works. Thank you for posting, Provo!
    absolutely agreed curt

    Quote Originally Posted by The Solution View Post
    Wow.. just WOW, still ripped to shreds. How long did you have shelby help you with your reverse?
    i worked with shelby for the final 2 weeks and i believe one month more after i could be wrong. im not technically in offseason mode right now as ive been deiting for 4 weeks. thanks for the kind words

    Quote Originally Posted by Hoss06 View Post
    Still very lean...great off season condition.
    hey hoss thanks but i dont know if i consider it offseason since ive been dieting for this experiment a few weeks now

    Quote Originally Posted by Jordan Coburn View Post
    Fat, Small and weak.
    exactly what i was aiming for lol

  9. #9
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    of course I am in on this one

  10. #10
    FREAK samick94's Avatar
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    you are much leaner now monday you looked great even after hitting legs. Bringing back that Indiana condition with more size! its gonna be a good 2014 for sure!

  11. #11
    Forum Leader: Contest Prep Scoobysnacks's Avatar
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    damn man very lean things seem to be working great for you.
    www.scoobyprep.com
    Unleash Your Potential

  12. #12
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by Scoobysnacks View Post
    damn man very lean things seem to be working great for you.
    hey J great to cya in my thread thanks buddy. the new growth in your arms in your most recent set of pics is serious!

  13. #13
    Team Provo, Chem Moderator Provo82's Avatar
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    IMG_00000835.jpgIMG_00000844.jpg flattened out a good bit this past week. went out saturday night had about a 28 oz steak about 5 cups of rice a glass of red wine and a piece of pie. at a new low today of 193.6. these were from saturday before the meal and before the new low
    Last edited by Provo82; 02-03-2014 at 09:38 AM.

  14. #14
    Moderator Dadup's Avatar
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    Arms are so ridiculous in that mm shot
    "But God demonstrates His own love for us in this: while we were yet sinners Christ died for us."
    – Romans 5:8

    https://www.facebook.com/48PhysiqueEnhancement

  15. #15
    OLYMPIAN Granite-Dawg's Avatar
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    Awesome!! I'm in on this!!
    DON'T BE AVERAGE!!!

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