Tech5c - Fat to Fit

So, the more I look at your progress and stats the more I'm interested in doing this program after the upper/lower split.

What is your weight at now? ...and good !! man.

Manual:


Spreedsheet:


I'm at low 220's right now. Diet hasn't been the great lately.

Thanks man. And congrats on the dropping 20 lbs. I know you said you didn't care about the appearance but still...

When does this competition end?

Monday 6/27/11

3x5 Bench
Flat Press: 175x5, 200x5, 230x10
Flat DB Press: 110x4x8
BB Shrugs 405x4x12
Dips: BWx6x8

Grip/Pull-Up Work
Hanging Scapular Retractions: 4x12
Plate Pinch: 25x20s, 35x20s, 45x20s, 10+10x8s
Gut Wrench Hold 135x3x12s

Tuesday 6/28/11

3x5 Squat
Squat: 240x5, 280x5, 325x6 (messed up was supposed to be 315)
Leg Press: 650x4x10
Glute Ham Raise: 5x12
Superset:
Rope Hammer Curl 140x4x14
Hanging Leg Raise: 4x12

Grip/Pull-Up Work
Hanging Scapular Retractions: 4x15
Plate Pinch: 25x20s, 35x20s, 45x20s, 10+10x10s, 25+25x6s

Did you take a break/ injury or just weren't logging? :applause:

Just wasn't logging. Missed some days here and there and started a new job, so I'm getting back into the groove again.

Decided to take a week off last week due to the 4th and I went on a vacation.

Monday 7/11

3x3 Bench
Flat Press: 190x3, 215x3, 240x6
Incline DB: 105x4x12
Shrugs: 455x4x12
Dips: 4x10

Hanging Scapular Retractions: 5x15
Plate Pinch: 25x20s, 35x20s, 45x20s, 10+10x10s, 25+25x8s

Tuesday 7/12

3x3 Squats
Squats: 260x3, 295x3, 335x5
Zercher Squats:135x10, 155x7, 185x5, 205x3, 225x1
GHR: 5x10
BB Curl:100x4x10
Hanging Leg Raises: 5x10

Hanging Scapular Retractions: 4x18
Plate Pinch: 35x20s, 45x20s, 10+10x20s, 25+25x10s

Just heard of zercher squats a few weeks and decided today tat the gym I wanted to do them. Damn that was a badass exercise. Definitely keeping them in the routine.

Thursday 7/14

3x3 Press
Press: 145x3, 165x3, 185x6
DB Press: 90x4x10
BB Row: 255x4x10
Skullcrushers: 145x5x8

Friday 7/15

3x3 Deadlift
Deadlift: 305x3, 345x3, 390x5
Pulldown (various grips): 240x5x12
GHR: 4x10
Back Ext: 5x10
Hammer Curl: 50x4x10
Hanging Leg Raises 4x12

Monday 7/18

5/3/1 Bench
Bench: 205x5, 230x3, 255x5
Incline DB: 90x4x15
Shrugs:405x4x12
Dips: 4x12

Tuesday 7/19

5/3/1 Squat
Squat: 280x5, 315x3, 350x3
Reverse Hack Squat: 180x10, 230x8, 270x8, 320x6
GHR: 4x12
Hanging Leg Raise:4x12
Plate Pinch: 35x30s, 45x30s, 10+10x20s, 25+25x10s

Thursday 7/21

5/3/1 Press
Press: 155x5, 175x3, 195x4
Seated Press from Pins: 245x4x8
BB Row: 185x12, 225x10, 245x8, 265x8, 135x21
Overhead EZ Bar Extension: 135x4x12

Friday 7/22

5/3/1 Deadlifts
Deadlifts: 325x5, 370x3, 410x3
Pulldowns: 190x12, 220x12, 240x10, 250x10, 150x18
Goodmornings: 135x10, 155x10, 185x10, 215x8
EZ Bar Curl: 125x4x12
Hanging Leg Raise: 4x12
Plate Pinch: 45x30s, 10+10x25s, 25+25x10s
Plate Pinch Curls: 25x4x12

Monday 7/25

Deload Bench
Flat Press: 105x5, 135x5, 165x5
Incline DB Press: 55x4x15
Shrugs: 295x5x12
Dips: 8,8,8,{6,5,4,3,2,1},{6,5,4,3,2,1}

Tuesday 7/26

Deload Squat
Squat: 150x5, 185x5, 225x5
Front Squats 155x4x10
DB SLDL: 100x4x10
Hanging Leg Raise: 6x8
BB Curl 100x5x10

Thursday 7/28

Deload Press
Press: 94x5, 115x5, 135x5
DB Press (feet off ground): 55x4x15
DB Row: 100x4x12
Skulls/CGBP: 125x4x12/12

Monday 8/1

3X5 Bench
Bench: 180X5, 205x5, 230x9
Floor Press: 185x10, 225x8, 245x8, 275x6
Shrugs:405x4x12
Dips: 12, 12, 10, 10, 10, 8