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  1. #31
    OLYMPIAN Granite-Dawg's Avatar
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    6/21/14
    LISS fasted cardio
    6/22/14
    Rested and went to church/trained my spirit
    6/23/14
    LISS fasted cardio 30 minutes. Gym was hot and humid before 7 am. It's been crazy hot this early in the summer/ I can only guess what August and September have in store for us in the south.

    Chest
    Incline Db presses
    60x2x14
    80x12
    100x2x12
    125x2x12

    Flat BB Press
    225x5
    245x5
    265x5
    285x5
    315x5

    Flat DB Flies
    60x4x14

    Dips
    BWx5x30

    I was a tad bit sluggish in the gym for weights. My BW is down to 227 and I feel really good about that, and don't think the diet has anything to do with sluggishness. I just think the humidity was the reason. I don't remember sweating this much during freaking two a days in August. I switched up training to see if I could help my elbow, and it seemed to work.
    DON'T BE AVERAGE!!!

  2. #32
    OLYMPIAN Jordan Coburn's Avatar
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    Keep up the great work brother! Very proud of you!

    For those of you interested GD's daily macros have been 270p/80f/250c. Made a little adjustment on friday To keep things rolling and pulled some food on off days so they look like 270p/80f/150c on those days. Cardio remains at 30 mins LISS/6x week.

    To Summarize:
    Training-270p/80f/250c
    Off-270p/80f/150c
    Cardio-30 mins LISS/6x week

    Prior to us hooking up GD was doing a Keto style diet that was sky high protein and fats. I dropped his overall cals, and reallocated what remained in a manner that would allow him to continue his balls out heavy ass training and feel much better day to day. We're going to keep leaning him out slowly (no real timetable, but hopefully we'll get the look we're going for by late august) and then hit the reverse switch and blow this sumbitch up and keep him lean in the process.
    Last edited by Jordan Coburn; 06-23-2014 at 02:12 PM.

  3. #33
    OLYMPIAN D-NUTZ's Avatar
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    Very cool gameplan guys. I liked the thought process behind it.

  4. #34
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Jordan Coburn View Post
    Keep up the great work brother! Very proud of you!

    For those of you interested GD's daily macros have been 270p/80f/250c. Made a little adjustment on friday To keep things rolling and pulled some food on off days so they look like 270p/80f/150c on those days. Cardio remains at 30 mins LISS/6x week.

    To Summarize:
    Training-270p/80f/250c
    Off-270p/80f/150c
    Cardio-30 mins LISS/6x week

    Prior to us hooking up GD was doing a Keto style diet that was sky high protein and fats. I dropped his overall cals, and reallocated what remained in a manner that would allow him to continue his balls out heavy ass training and feel much better day to day. We're going to keep leaning him out slowly (no real timetable, but hopefully we'll get the look we're going for by late august) and then hit the reverse switch and blow this sumbitch up and keep him lean in the process.
    Jordan as always brother I appreciate you helping me. I feel like we are making good progress and progress I couldn't have made on my own. I feel as if I am eating more than I was before. I feel full all day, and plenty of energy training. Jordan knows his stuff, and has been patient with all my questions. I can only imagine what it will be like when we hit the switch the other way. Thanks again brother!!
    DON'T BE AVERAGE!!!

  5. #35
    OLYMPIAN Granite-Dawg's Avatar
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    6/23
    LISS fasted cardio 30 minutes. Dry weight this Am 227.

    Legs
    Squats close stance
    135x3x12
    225x2x12
    315x3x12
    405x2x8

    Leg extension
    200x4x25

    Hip Adductor
    120x4x25

    Hip abductor
    100x4x25

    Lying Leg Curls
    120x4x12

    Standing Calf Raise
    200x3x50 all three foot positions. (in, out, and neutral)

    Felt great through the entire workout. I pushed a few more liters of water before training than yesterday, and I believe that helped. Still hot as hell in the gym, and humidity is off the damn charts.
    DON'T BE AVERAGE!!!

  6. #36
    OLYMPIAN D-NUTZ's Avatar
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    I feel you on the heat man...mine has been the same way. They are re-doing the usual room its in, so they moved the equipment to the gymnasium (I train at a YMCA) with no air-flow or AC. Its death.

  7. #37
    OLYMPIAN Granite-Dawg's Avatar
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    06/25/14
    LISS 30 minutes fasted state this am

    Didn't sleep well last night at all kids were up and down. My wife does a great job trying not to wake me, but I still get woke up. Then my mind races about my business and what I have to do the next day. Anyway, I was a tad bit sluggish in the gym today.

    Back

    Bent Over Rows
    135x3x12
    225x3x12
    315x3x12

    Close Grip V handle Pull Downs
    200x4x15
    really concentrated on the squeeze at the bottom

    Straight Bar Low Pulley Row(shoulder width grip)
    200x4x12
    held it for a count of two at contraction

    Rope Lat Squeeze
    this is an odd exercise but from standing position pull the rope down from high pulley to the waist with arms straight, and flare lats out.
    100x4x12

    Abs
    Hanging Leg Raises
    4x14
    Sometimes you just gotta gut though a training session, but after I was done my back was pumped plus I feel much better.

    Now on the diet side, I was down to 226 dry weight this morning. Jordan has me dialed in, and I hope I am not disappointing him. He is super supportive! I am never hungry with the way we have my meals mapped out. I feel like my muscles are growing while dropping some weight.
    DON'T BE AVERAGE!!!

  8. #38
    OLYMPIAN Virtual Trauma's Avatar
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    Keep up the good work! I live in the desert so I'm used to the heat...but it still sucks.

  9. #39
    OLYMPIAN Jordan Coburn's Avatar
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    Quote Originally Posted by Granite-Dawg View Post
    06/25/14
    LISS 30 minutes fasted state this am

    Didn't sleep well last night at all kids were up and down. My wife does a great job trying not to wake me, but I still get woke up. Then my mind races about my business and what I have to do the next day. Anyway, I was a tad bit sluggish in the gym today.

    Back

    Bent Over Rows
    135x3x12
    225x3x12
    315x3x12

    Close Grip V handle Pull Downs
    200x4x15
    really concentrated on the squeeze at the bottom

    Straight Bar Low Pulley Row(shoulder width grip)
    200x4x12
    held it for a count of two at contraction

    Rope Lat Squeeze
    this is an odd exercise but from standing position pull the rope down from high pulley to the waist with arms straight, and flare lats out.
    100x4x12

    Abs
    Hanging Leg Raises
    4x14
    Sometimes you just gotta gut though a training session, but after I was done my back was pumped plus I feel much better.

    Now on the diet side, I was down to 226 dry weight this morning. Jordan has me dialed in, and I hope I am not disappointing him. He is super supportive! I am never hungry with the way we have my meals mapped out. I feel like my muscles are growing while dropping some weight.
    Dissapointed? never! You're kicking ass and taking names, my friend!

  10. #40
    OLYMPIAN Granite-Dawg's Avatar
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    6/26/14
    LISS fasted state 30 minutes
    226 dry weight this am

    Shoulders

    Behind The Neck Press Smith Machine
    135x3x12
    225x4x12

    Seated Side Laterals
    30x4x14

    Standing Front Raise Palms facing up(not sure who's log I read this on but thank you)
    30x4x12

    Standing cable side Laterals both arms at the same time
    30x3x16

    Shrugs
    315x4x14
    light, but really squeezed at the top


    Kept it light today because of my elbow issues. I will keep it moderately light when training triceps tomorrow.
    DON'T BE AVERAGE!!!

  11. #41
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Jordan Coburn View Post
    Dissapointed? never! You're kicking ass and taking names, my friend!
    Thanks brother.
    DON'T BE AVERAGE!!!

  12. #42
    OLYMPIAN Granite-Dawg's Avatar
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    This is where I am as of this morning. I weighed 225 dry and couldn't be more pleased with my results thus far. Jordan has me shedding the fat with ease and I appreciate his guidance very much through this. I have a lot of loose skin because as I have stated before I was 327 a couple years ago. With this nutritional approach the skin issue seems better.



    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  13. #43
    OLYMPIAN Jordan Coburn's Avatar
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    Huge changes since the beginning buddy!! Lets keep going!

  14. #44
    OLYMPIAN Granite-Dawg's Avatar
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    Jordan we are dialed in on this plan!!!

    6/27/14
    LISS 30 minutes fasted
    had to gut through cardio, just wasn't into it. good thing I am driven because in the past I would have said to hell with it.

    Triceps/Biceps
    I am still trying to keep my girlish left elbow from getting to swollen and sore, so I have adjusted my approach to triceps.

    Overhead EZ Bar ext
    65x2x14
    115x3x14

    Single arm press downs
    100x3x20
    160x3x20

    V-handle push down
    200x1x56

    Standing straight bar curls
    95x2x12
    145x3x8

    DB preacher curls
    35x3x12

    Down The Rack Drop Set Pin Wheel curls
    55x10
    50x8
    45x8
    40x8
    35x8
    30x8
    25x7

    Felt really good post training. I haven't done a big drop set in a while, so I decided to mix it up today.
    DON'T BE AVERAGE!!!

  15. #45
    OLYMPIAN Virtual Trauma's Avatar
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    Now THAT is one hell of a transformation! Keep up the good work!

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