Tech5c - Fat to Fit

Week 6
Day 38: Wednesday

30 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g of protein from fish source, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 74g of protein from salmon, 1 cup brown rice, spniach, 3 fish oil

Week 6
Day 39: Thursday

5/3/1 3x3 Press
Standing Press: 125x3, 145x3, 160X10
Seated DB Press: 80x4x12
Wide T-Bar Row: 225x4x10
Overhead DB Extension: 100x5x10

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

New pics we'll be up Mon. Im gonna update them every other week.

Week 6
Day 40: Friday

3x3 Deadlift
Deadlift: 270x3, 305x3, 345X10
Pulldown: 230x4x12
Seated Leg Curl 145x5x12
Back Extension: BWx5x15
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Might gave been one of my best days pulling. You know your form is getting on point when you're ripping the skin on your shins.

Good pulling. What grip do you use for your heavy sets?

Right under, left over.

I've tried all the grips and pull styles. That grip works the best for me with the middle of the shin right where the knurling begins. Sometimes an inch wider.

Week 7
Day 43: Monday

5/3/1 Bench
Flat Bench Press: 185x5, 205x3, 230x11
Incline DB Press: 195x4x12
Dips: BWx5x15
Seated DB Shrugs: 100x5x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g fish, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Pics either later tonight or tomorrow.

Week 7
Day 33: Tuesday

5/3/1 Squat
Squat: 240x5, 270x3, 305X6
Led Press:740x4x8,9,8,10
Glute-Ham Raise: BWx5x15
Hanging Leg Raise: 5x14

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Legs just didn't feel strong on squats so I made up for it by going heavy on leg press.

Week 7
Day 45: Wednesday

30 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g of protein from fish source, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 74g of protein from salmon, 1 cup brown rice, spniach, 3 fish oil

Week 7
Day 46: Thursday

5/3/1 Press
Standing Press: 135x5, 155x3, 170X9
Seated DB Press: 80x4x13,12,13,14
DB Row: 100x5x12
Overhead EZ-Bar Extension: 125x4x14,15,16,18

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Pressing felt strong. Happy with the strength I've been gaining of the standing press.

Week 7
Day 47: Friday

5/3/1 Deadlift
Deadlift: 290x5, 325x3, 365X7
Pulldown: 250x4x10
lying Leg Curl 135x5x10
Back Extension: BWx4x20
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Rip my shin again. Took about 3 inches of skin off and go some blood on the bar. oops

Make sure you take care of the wounds. You can try to use Talcum powder till your shins get accustomed to the friction the bar creates. That's if your gym will allow.

Normally I wear pants when I lift. I just haven't the last 2 weeks and I think that's why.

Most have the same problem when they start Deading. I noticed for me it reoccurred when I went barefoot which greatly improved my technique.

Week 8
Day 50: Monday

Deload Bench
Flat Bench Press: 75x5, 95x5, 115x5
Incline DB Press: 45x4x15
Dips: BW-80x4x15
DB Shrugs: 100x5x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g fish, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 8
Day 51: Tuesday

Deload Squat
Squat: 130x5, 160x5, 190X5
Led Press:450x4x15
Glute-Ham Raise: BWx6x8
Hanging Leg Raise: 6x8

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 8
Day 52: Wednesday

60 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g of protein from fish source, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 74g of protein from salmon, 1 cup brown rice, spniach, 3 fish oil

Week 8
Day 53: Thursday

Deload Press
Standing Press: 70x5, 90x5, 110X5
Seated DB Press: 40x5x15
BB Row: 185x5x12
Overhead EZ-Bar Extension: 85x5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 8
Day 54: Friday

Deload Deadlift
Deadlift: 155x5, 190x5, 230X5
Pulldown: 160x5x15
Seated Leg Curl 145x5x10
Back Extension: BWx8x8
Hanging Leg Raise: 6x8

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 9
Day 57: Monday

3x5 Bench
Flat Bench Press: 160x5, 185x5, 210x16
Incline DB Press: 100x4x10,9,8,9
Dips: BWx4x15
BB Shrugs: 565x5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g fish, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Sticking with the 5/3/1? What is your weight now?