[mperk]

Monday Nov 16 workout
weight 200.1 i know i was supposed to hit 220 before Jan 1 - still possible - I'll start my ascent with way less BF. Feels great to loose the love handles and the roll around my waist went from being the size of a cucumber to a hot dog - now approaching ****tail frank! going to try to do the BF tomorrow am! see where i am at.


Hams & Calves
lying Ham curls -
18x105
18x105
14x105 7x60
13x105 5x90 2x75

Single Ham curls
12x65
12x65
12x70 sloppy at the end
11x65

stiff leg deads
12 x 135
12x225
12x275
7x300 7x225

Standing Calf Raises
30x300
30x300
20x300 7x300 3x300
20x300 10x300

superset with:
Seated calf raises
30x45
30x45
15x45 15x45
20x45 10x45

Better workout than last Hammie day - reps or weight went up on everything. Calves had a HUGE pump going on ;-)!

Diet
7am
1/2C oatmeal
1C berries
1scoop protein powder

8am
WORKOUT
9:30
Shake 2 scoops Protein/2 scoops Vitargo

1230
4 oz Chicken
1C brn Rice
1C caulifower

330
6oz tilapia
lettuce
1 red bell pepper
1 oz nuts

800
6os salmon
1C veggies
6oz sweet potato

930
60 mins cardio

1030
1c cottage cheese
1c berries
1scoop protein powder
1T PB

[HawaiianPride.]

Wow @ your SLDL's..

[rmike]

^^ cosign hp! Thats big weight!

[projecthatch92]

Nice lifts, especially those SLDL's! Diet looks solid

[mperk]

Tuesday Nov 17
weight 200.3 - bf =11.3%!
Had a GREAT workout this morning- maybe too much fun 'cause i ran out of time - LOL - I am really pushing hard on the incline press 'cause i would like a little more size on my upper chest. This is prolly why my weights were down for the flat & flyes.

Chest & Triceps
Incline Press
13/1/1x185 5 sec deload between reps as shown
8/4/3x185
6x185 4/4x145
5x185 5x165 4x145 8x135 8x130 7x110 12x85 10x65 12x45 sort of a widowmaker 63 reps!

Flat Dumbell Fly still hard as hell after the inclines!
10x50 5x40
6x50 9x40
6x50 9x40
6x50 4/7/10x40

Bench Press DB
10/1/1x50
8x45 7x35
8x45 7x35
8x45 3x35 10x25

Dips (preexhaust)
2 sets of 12
Rope push Downs
4 sets 15x110

Overhead tricep extensions with the ez curl bar
12x60
10x60
8x60 4x60

Reverse Push Downs
ran out of time for these....

[projecthatch92]

Congrats perkster. For that widowmaker set on incline, are those all drop sets, how does that work?

[mperk]

Originally Posted by projecthatch92

Congrats perkster. For that widowmaker set on incline, are those all drop sets, how does that work?

Yeah for that last set i take off a plate each time I reach failure and just keep going till there's only the bar - which was surprisingly heavy at the end! It's even better with a partner 'cause they can peel off the weights for you. Takes me about 30 seconds to whip around and remove the plates - a partner- maybe 5 seconds. I stacked up the bar with 25's and 10's - lots of them - LOL

It's really wicked on the leg press too if you get a chance to try it.

[rmike]

Yeah that sounds like you would be dying at the end! I used to love doing those dropsets like that but it does suck without a partner like you said, Nice work!

[projecthatch92]

So what's the advantage of doing the widowmaker?

[mperk]

Originally Posted by projecthatch92

So what's the advantage of doing the widowmaker?

hopefully it overloads the muscle like you would do if you had a spotter and were doing cheat sets or negatives. At the end, the lightest weight should seem really hard to lift for 2-3 reps.

[dapack]

you been hiding list log from me LOL i am jumping aboard!!! agree with the above posters, your SLDL's are wicked!!!

[mperk]

Hey Dapack - nice to see you here! I'm doing a contest cut without the contest just to get my BF down. Who knows where i will end up weight wise but i whantto get to 6 or 7%.

Thurs Nov 12

Weight 199.1

okay 3 days into the new carb cycling diet and i am enjoying it. today is uber low carb day and i did not have a ton of energy at the gym, but had a very intense workout nonetheless. felt good. And the abs are starting to show up even in bad lighting...;-)

Had a gnarly middle of the night accident going to the bathroom - like a scene from the ****VanDyke Show where I trip over a kids toy and hit everypiece of furniture going down! i'm intact but have some award winning bruises on my forarms and back! - not likely that I'll end up on the cover of Muscle & Fitness for the next few weeks!

AM workout

Quads & Calves
Leg extensions excellent intensity and pump!
15 x 130 5x130
14 x 130 6x130
5x130 8x130 7x130
10x130 5x130

Squats these were tough as hell - didn't hit last weeks weight numbers but got 4 sets in
15x155 5x155
15x155 5x155
15x155 5x155
20x155 These were def not A2G (ass to grass) was feeling quite fatigued at this point.

Walking Lunges
3 sets of 30 steps w/ 30lb dbs in my hands - almost killed me....

Standing Calf raise
20x300
20x300 10x210
20x300 10x210

Burnt to a crisp! Got to the car and chowed down on my cottage cheese ;-) i'm only getting 1900 cals today - 23g of carbs, 240 g protein and 90 g fat! should be an interesting day!

[projecthatch92]

Did you wake everyone up in the house too? Lmao that sounds horrific

[dapack]

Originally Posted by mperk

Hey Dapack - nice to see you here! I'm doing a contest cut without the contest just to get my BF down. Who knows where i will end up weight wise but i whantto get to 6 or 7%.

Thurs Nov 12

Weight 199.1

okay 3 days into the new carb cycling diet and i am enjoying it. today is uber low carb day and i did not have a ton of energy at the gym, but had a very intense workout nonetheless. felt good. And the abs are starting to show up even in bad lighting...;-)

Had a gnarly middle of the night accident going to the bathroom - like a scene from the ****VanDyke Show where I trip over a kids toy and hit everypiece of furniture going down! i'm intact but have some award winning bruises on my forarms and back! - not likely that I'll end up on the cover of Muscle & Fitness for the next few weeks!

AM workout

Quads & Calves
Leg extensions excellent intensity and pump!
15 x 130 5x130
14 x 130 6x130
5x130 8x130 7x130
10x130 5x130

Squats these were tough as hell - didn't hit last weeks weight numbers but got 4 sets in
15x155 5x155
15x155 5x155
15x155 5x155
20x155 These were def not A2G (ass to grass) was feeling quite fatigued at this point.

Walking Lunges
3 sets of 30 steps w/ 30lb dbs in my hands - almost killed me....

Standing Calf raise
20x300
20x300 10x210
20x300 10x210

Burnt to a crisp! Got to the car and chowed down on my cottage cheese ;-) i'm only getting 1900 cals today - 23g of carbs, 240 g protein and 90 g fat! should be an interesting day!

finally someone doing walking lunges besides me, i swear by them. for me they just hit my hammies and glutes like nothing else, love them. a lot of guys think it is a girlie exercise, obviously they never did them before!!!! great leg workout, simple and to the point!!! that is a sweet stack you are running should make some great gains off it!!!!

[Freak]

6-7% is perfect Mike! Keep forging ahead!

[mperk]

Originally Posted by projecthatch92

Did you wake everyone up in the house too? Lmao that sounds horrific

oh man you shod have heard it! It was like An earthquake! 200 lbs of naked guy going down on an ikea dreesser! And tha was after I hit the edge of the door! The bruises are just blooming now- purrple , green, blue! Who needs a tan to get color!!!

Originally Posted by dapack

finally someone doing walking lunges besides me, i swear by them. for me they just hit my hammies and glutes like nothing else, love them. a lot of guys think it is a girlie exercise, obviously they never did them before!!!! great leg workout, simple and to the point!!! that is a sweet stack you are running should make some great gains off it!!!!

Lol about the lunges- they look so easy but at the end of a leg workout I am totally shaking awhile doing themm!

Originally Posted by Freak

6-7% is perfect Mike! Keep forging ahead!

thanks man - I am stoked to get there!

[projecthatch92]

I just started doing walking lunges and they are quite fantastic

[mperk]

Monday Nov 23 workout
weight 202.5 up a couple of pounds from last week. i traveled one day, missed cardio one day and had a double double with a chocolate shake for my cheat meal! ;-) I did however make chocolate chip cookies with my son last night and did not eat even 1 chip! Amazing willpower! (I am like a crack addict when it comes to CC cookies!)
Hams & Calves
Okay so i was in a fog this am and started off with 3 sets of leg extensions????? Got some good reps in before I realized that quads do not = hammies!

lying Ham curls -
14x105 4x75
11x105 7x75
9x105 9x75
10x105 8x75

Single Ham curls
4 sets x 12x60

stiff leg deads
12 x 135
12x185
12x235
12x245

Standing Calf Raises
30x330
20x330 10x330
20x300 10x300
20x300 10x300

superset with:
Seated calf raises
30x45
30x45
20x45 15x45
20x45 10x45



Diet
7am
1/3C oatmeal
1scoop protein powder

8am
WORKOUT
9:30
Shake 1 scoop Protein w/ 1 oz cashews

1230
4 oz Chicken
1C brn Rice
1C caulifower

330
4 oz Chicken
lettuce

TREADMILL!!!! 60 mins!

700
6os salmon
1C veggies (only celery was in the fridge...;-(
1/3 C white beans
4 oz sugar free jello Is this okay?

1030
1c cottage cheese
1 scoop whey

[projecthatch92]

sugar free jello is all good in my book mike.

you getting enough food in before your workout? seems like you should get some more carbs in before you lift, just my .02

[prime52]

good deal keep up the work, get that bf low low low

[rmike]

Lookin good bro, I couldnt eat like that though. I guess thats why ill never reach 7% though! lol Great dedication mike

[dapack]

Funny about the leg extensions, happens to me every once in awhile and then I realize I am working the wrong body part, happens with age I guess LOL Great workout and Happy Turkey Day!!!!

[mperk]

Hey guys thanks for the encouragement. Energy has been a bit low but motivation is riding high! I hit 10% and i'm going to keep going. I'm at 195 now and abs are there! :-) another month or two I should be G2G!

Can't wait till I get back to a bulk to build some muscle!

Had an awsome arm day today - amazing pump - burned out with 21's and weighted bench dips!

[rmike]

Happy turkey day!!!

[mperk]

Hey Dudes;
So, lots to catch up on!
Summary:
Wed -
did great on the diet; 60 mins cardio; had an awesome bi & Tri workout. Not really huge numbers, but great pump and intensity. My arms felt as big as he11....LOL

Thursday walked 4 miles; jogged 1.5 miles (90 mins cardio) did great on the diet til dinner; Ate too much turkey, stuffing and dessert!!!!for the cheat meal but did it in 45 mins. Then I snacked on sweets during clean up....:-( bad Dawg!)
Oh well

Friday diet looks great all day ----had a 4 star quad/ calf workout - legs like jelly! hahahaha

Workout
Quads & Calves
Leg extensions amazing intensity and pump!I love these - Hope I can build some size on the quads in the next 12 months!
15 x 135
15 x 135
11 x 140 9x120
11 x 140 5x120 4x100

Squats these were tough as hell - HIT A NEW PR!!!!!!!!
15x135
20x185
20x185
20x200!!!!!!!!!!!!!!!!!!!

Great squat workout - had good form and beat myself to a pulp!

Walking Lunges
4 sets of 30 steps w/ 25lb dbs in my hands - Killer!

Standing Calf raise
30x330
20x300 10x300
12x300 10x210 8x210
10x300 6x210 4x210 8x 180 4 x180

superset w/ donkey calf machine

30 x 50
20 x 30 10 x 30
10x30 6x30


Legs felt totally pumped and exhausted. hope this workout leads to some hypertrophy!

60 mins cardio this afternoon will be a killer, but I have some good videos to watch ;-)

Happy Turkey day weekend all!


Oh BTW almost forgot - i gained 4 pounds on T-Day! hahahaha

[dapack]

20 reps squats, ouch!!! great job i can feel your pain!!!

[projecthatch92]

your legs will definately grow with that routine. those walking lunges are killer!

[mperk]

Greetings Dudes!

(Bad news) Been uber busy lately so no time to post. (good news) I've done really well on the diet at holiday parties, etc. I'm eating beforehand and then just going for what is on the diet - celery, veggies, etc. i found that the great way to avoid the conversation is just to take a plate and put a little food on it and move it around. No one questions when you don't finish your food - only when you don't take any! LOL

weight is at 194.7 and I've got abs poppin! (Yup I'm excited)

Dec 4 Delts and abs

Seated military press
12x85
10x95
1ox105
12x105
DB Lat raises
10x20;10x10
10x20;8x10
7x20;10x10
10x20;8x10
superset with
FRont raise w/ 25/35lb plate
2 sets of 10 w/25
2 sets of 10 w/35

Precor Rear Delt flys
15x100
15x115
15x115
15x120

upright rows
4x10 x 70
these were hard fro some reason....

DB shrugs on standing Calf Machine
15 x 220
15x280
15x300
8x330

Swiss Ball crunches
3 sets of 30

Hanging leg raises
3 sets of 10

Diet great today - tonight cheat meal Roast Beef!

Went light on the weights today - not much energy after my low carb day. But still felt good.

[HawaiianPride.]

Looking good perk, reps for even more motivation to kick ass in your journey my friend.

[dapack]

sounds like you are doing awesome, got love when the abs start coming through, especially for us older gentlemen since we have to work so hard to get them LOL your cheat is roast beef, your killing me!!!! have a really cheat, pizza, beer, ice cream LOL