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Tech5c - Fat to Fit


 Tech5c - Fat to Fit
 11-08-2012, 06:56 PMaway - #341
tech5c 24 heat pts24

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Monday 10/8

3's Bench
Bench: 215x3, 250x3, 280x3, 305x3x1
Plate Loaded Shrug: 630x3x15
Incline DB Press: 80x3x10
2 Cable Face Pull: 50x4x10
Rope Pushdown: 100x40
Notes
- workout length: 45 min.
- BW 249.8
- SICK and WEAK.
- Very poor workout.
- At about 60%.


Video
Coming Soon.
 11-08-2012, 06:59 PMaway - #342
tech5c 24 heat pts24

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Tuesday 10/9

5's Squat
Squat: 215x5, 250x5, 280x7
Paused Squat: 230x8x1
GHR: 5x10
Cable Crunch: 140x5x12
Seated DB Curl: 20x4x12
Notes
- workout lenght: 50 min.
- BW: 250
- Squats felt much better than last week
- Easy paused squats
- Good overall workout

Video
Coming Soon.
 11-08-2012, 07:03 PMaway - #343
tech5c 24 heat pts24

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Thursday 10/11

3's OHP
OHP: 150x3, 175x3, 195x5, 215x3x1
1 Arm BB Row: 75x6, 85x6, 100x6, 110x6, 125x6, 135x6, 150x6, 160x6
Klokov Press: 95x16
Hammer Strength Press: 2ppsx6, 3ppsx6, 4ppsx3
Face Pull: 100x4x25
Notes
- workout length: 60 min.
- BW: 249.4
- Still didn't feel strong pressing
- High volume workout, drained

Video
Coming Soon.
 11-08-2012, 07:06 PMaway - #344
tech5c 24 heat pts24

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Friday 10/12

3'w Pulls
Deadlift: 260x3, 295x3, 335x7, 370x3x1
Pull Through [hips]: 140x2x8, 160x2x8
Back Extension: 5x12
Seated DB Curl: 15x4x20
Notes
- workout length: 50 min.
- BW: 251.2
- Pulls felt great for once.
- Pull throughs and back extensions definitely helping.

Video
Coming Soon.
 12-12-2012, 05:31 PMaway - #345
tech5c 24 heat pts24

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Update: 12/12/12

Back on my ####ing grind.

Took the last two weeks off (aside from a few very light upper/lower workouts) due to a 7 day trip to Cancun.

Haven't posted in over a month but that doesn't mean I haven't been straight beast mode. BO2 and job hunting have taken up a lot of free time.

Now back to your regularly scheduled program.
 12-12-2012, 05:36 PMaway - #346
tech5c 24 heat pts24

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Monday 12/10

3's Bench
Bench: 215x3, 245x3. 275x6
BB Shrug: 405x5, 495x5m 585x5, 635x3x3
Incline BB Press: 80x3x8, 1x21
Straight Bar Pushdown: 120x12, 160x12, 200x12
Notes
- workout length: 45 min.
- BW: 247.0
- Pressed for time so cut workout short.
- Subpar, felling sick
- Skipped singles, just wasn't feeling it.

Video
Coming Soon.
 12-12-2012, 05:39 PMaway - #347
tech5c 24 heat pts24

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Wednesday 12/12

3'2 Squat
Squat: 240x3, 275x3, 310x5, 345x3x1
Partial RDL: 135x5, 185x5, 205x5, 225x5, 245x10
GHR: 5x10
Cable Crunch: 140x3x15
Seated DB Curl: 15x50
Notes
- Workout length: 60 min.
- BW: 245.6
- Squat felt solid.
- Partial RDL are brought to just below the knees. Used to improve hip hinge.

Video
Coming Soon.
 12-13-2012, 05:34 PMaway - #348
tech5c 24 heat pts24

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Thursday 12/13

3's OHP
OHP: 150x3, 170x3, 195x6, 215x3x1
DB Row: 100x4x8, 1x8,4,4
Seated DB Press: 70x3x8, 1x19
OH Tricep Ext. Machine: 160x5x12
Reverse Pec Machine: 115x3x15
Notes
- Workout length: 55 min.
- BW: 247.6
- OHP felt great, 215 was a grinder.
- Delts smoked after this workout.

Video
Coming Soon.
 01-28-2013, 02:52 PMaway - #349
tech5c 24 heat pts24

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Monday 12/24

1's Bench
Banch:
: 230x5, 260x3, 290x1, 305x2x1
Plate Loaded Shrugs: 5ppsx3x20
Incline DB Press: 80x4x10
Tate Press/Lying Rear DB: 25x4x12
Notes
-
-
-
-

Video
Coming Soon.
 01-28-2013, 02:55 PMaway - #350
tech5c 24 heat pts24

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Wednesday 12/26

1's Squat
Squat: 260x5, 295x3, 330x1, 345x2x1
Partial RDL: 245x6, 275x4x5, 1x8
GHR: 5x10
Cable Crunch: 150x3x15
Seated DB Curl: 20x5x12
Notes
-
-
-
-

Video
Coming Soon.
 01-28-2013, 02:57 PMaway - #351
tech5c 24 heat pts24

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Thursday 12/27

1's OHP
OHP: 160x5, 180x3, 205x3, 215x2x1
Pendlay Row: 135x4x10
DB Press: 75x4x10
OH Extension: 160x4x12
Rotary Upper Back: 120x4x12
Notes
-
-
-
-

Video
Coming Soon.
 02-08-2013, 02:56 PMaway - #352
tech5c 24 heat pts24

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I'm going to start my postings back up with 1/6 when I started Strong-15 program.
 02-08-2013, 03:00 PMaway - #353
tech5c 24 heat pts24

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Monday 1/7

Week 1 Bench
Bench: 145x5, 170x4, 200x3, 220x2, 255x1, 270x1, 285x1, 205x15
BB Shrugs: 495x5, 585x5, 635x3x3
Incline BB Press: 165x5x10
DB Fly: 20x2x20
Pushdown: 100x4x20
Notes
- workout length: 60 min
- BW: 249.2
- Strong Bench, everything fast
-

Video
Coming Soon.
 02-08-2013, 03:02 PMaway - #354
tech5c 24 heat pts24

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Tuesday 1/8

Week 1 Squats
Squats: 165x5, 195x4, 230x3, 250x2, 295x1, 305x1, 325x1
Paused Squat: 235x2x3
Leg Press: 6ppsx4x15
GHR: 4x10
Cable Crunch: 100x2x20
Notes
-
-
-
-

Video
Coming Soon.
 02-08-2013, 03:04 PMaway - #355
tech5c 24 heat pts24

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$3,057 | POWERFUL
Wednesday 1/9

OHP/Recovery
OHP: 95x5, 135x4, 155x3, 170x3,2,1 135x15
Wide Cable Row: 160x4x10
DB Press: 50x4x10
Tate Press: 20x2x20
2 Cable Face Pull: 50x2x20
Notes
-
-
-
-

Video
Coming Soon.
 02-08-2013, 03:07 PMaway - #356
tech5c 24 heat pts24

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Friday 1/11

Week 1 Pulls
Pull: 185x5, 225x4, 265x3, 305x2, 330x1, 345x1, 370x1, 265x3x3
Pulldowns: 140x3x28,18,15
Seated Leg Curl: 50x100
Cable Crunch: 120x2x20
BB Curl: barx100 [60,20,20]
Notes
-
-
-
-

Video
Coming Soon.
 03-05-2013, 04:07 PMaway - #357
tech5c 24 heat pts24

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$3,057 | POWERFUL
Starting this back up later tonight.

Let me know if there's any particular videos you want to see and anything you want to know about my diet/routine/etc.
 03-05-2013, 04:37 PMaway - #358
Radio Raheem 14 heat pts14

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$4,891 | 19663649
how much do you weigh ?
 03-05-2013, 05:45 PMaway - #359
Shyne-C 74 heat pts74

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Originally Posted by tech5c
Starting this back up later tonight.

Let me know if there's any particular videos you want to see and anything you want to know about my diet/routine/etc.
I see the new pics you got in the OP years ago but nothing after the weight loss. Post some progress pics.
 03-05-2013, 06:13 PMaway - #360
tech5c 24 heat pts24

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Originally Posted by Radio Raheem
how much do you weigh ?
Low 250's. Fluctuates between 247 and 255.

Originally Posted by Chris daRealist
I see the new pics you got in the OP years ago but nothing after the weight loss. Post some progress pics.
Haha any weight I lost got put right back on. I'm a sucker for bulking. BF% in the low 20's. I'm not one for appearance I just wanna be strong. Any time I would cut again would be if I did a PL meet and I'd cut down to try and make the 220 weight class.

Maybe in the future when I get my lifts to a reasonable place I might work on lowering the BF% but until that happens it's probably going to remain high.
 
 


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