BDJ's Bet

[BeDJ]

Fitness Journal

I made a bet with my friend - Who will have the more defined 6-pack by August 31st.

I will be on a strict Keto Diet.
I hate cardio, but plan to play basketball 3-4 times a week.
I have a gym where I work, but most of my workouts have to be free weights.

Getting ripped is the plan, here is where I am at. Any links/tips/workouts/routines appreciated.

$300 on the line.

 

[BeDJ]

I just stuffed my face at Hometown Buffet.

 

[DanZy]

Try intermittent fasting and cycle your calories

 

[BeDJ]

TIL my lower body is made of glass.

Squats
115 x 10
115 x 10
115 x 8

Felt a sharp pain in my groin as I slowly and manfully backed up the bar to the rack (there was a cute chick there.) I left the weight room and went to locker room calmly. Imagine walking while a piece of turd is creeping out of your ass. No one was here as I sat and whimpered.

Bench Press
115 x 10
135 x 10
135 x 8
115 x 10
115 x 8

Upright Row
85 x 10
85 x 8
75 x 10
75 x 8
75 x 8

Dips
170 x 8
170 x 6
170 x 5

Everything is in lbs.

Try intermittent fasting and cycle your calories

I only know PUA lingo...

 

[Krueg]

Good luck with your goals, Best bet in getting a "defined" 6-pack is reducing your body fat...

As for your groin giving you pain during squats, I usually hear that from Raw lifters who squat too wide. Don't know if this is your case?

 

[Purefilth]

Felt a sharp pain in my groin as I slowly and manfully backed up the bar to the rack (there was a cute chick there.) I left the weight room and went to locker room calmly. Imagine walking while a piece of turd is creeping out of your ass. No one was here as I sat and whimpered.


I only know PUA lingo...

You need to do warmup sets buddy, especially as Im guessing youre quite new to this.

Do a couple sets with lighter weights first to warm up the muscles, otherwise you'll end up getting more pains than just a little tweak in the groin.

And danzy was saying:

intermittent fasting - when youre on a cut as you clearly are going to have to do for those abzzz you can eat normally if you take a day of fasting every couple of days. It give the body a chance to eat at your bodyfat, while allowing you to not have a strict diet.

cycle the calories is a little more complicated.
lift day - protein and carbs, no fat/ fatty foods
rest day - less carbs, a little fatty food is ok (not much though, not if you want those abz showing in 2 months)

for getting the abs on display its 30% training, 70% diet though.


lots to think about, but youre in good hands

 

[BeDJ]

Thanks for the pointers everyone.

I need to ween off stuffing my face with sh!tty food.

Dinner Yesterday - Taco Bell's Grilled Stuff Burrito (No beans, gotta watch the carbs)

Lunch Today - Lettuce wrapped double cheeseburger

Lifting the barbell as you're bent over
75 x 10
75 x 10
85 x 10
85 x 10
75 x 10

Barbell Bicep Curls
75 x 10
75 x 10
75 x 8
75 x 8
75 x 10

Shoulder Shrugs
75 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Reverse butterfly as you straddle the bench laying down
12.5 x 10
15 x 10
15 x 8
15 x 8
15 x 8

Weights are in lbs.

 

[Purefilth]

Thanks for the pointers everyone.

I need to ween off stuffing my face with sh!tty food.

Dinner Yesterday - Taco Bell's Grilled Stuff Burrito (No beans, gotta watch the carbs)

Lunch Today - Lettuce wrapped double cheeseburger

Lifting the barbell as you're bent overbent over row
75 x 10
75 x 10
85 x 10
85 x 10
75 x 10

Barbell Bicep Curls
75 x 10
75 x 10
75 x 8
75 x 8
75 x 10

Shoulder Shrugs
75 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Reverse butterfly as you straddle the bench laying down
12.5 x 10reverse fly / deltoid fly
15 x 10
15 x 8
15 x 8
15 x 8

Weights are in lbs.

Sorry, just being pic ky there
Good work, nice to see you concentrate on muscle groups.

Try to leave 48 hours before hitting the same group of muscles again or they won't recover and grow properly.

 

[TheStig]

Dips
170 x 8
170 x 6
170 x 5

Everything is in lbs.

Is that your bodyweight?

 

[BeDJ]

Is that your bodyweight?

Yeah, 170 lbs
I packed on 7 lbs worth of fat in the past 2 months.

 

[BeDJ]

Started SL 5x5

June 26

Squats - 125 lbs
Bench - 145 lbs
Barbell Row - 125 lbs
OH Press - 95 lbs
Deadlift (pulling bar up to chin) - 95 lbs

July 12

Squats - 175 lbs
Bench - 165 lbs
Barbell Row - 145 lbs
OH Press - 115 lbs
Deadlift - 120 lbs

Dinner last night - 40 pc McNuggets and large fries
Abs - Invisible

 

[switch]

add pull ups and chins if you want a V-taper

 

[Purefilth]

lift High reps(20-30) + low weight and throw in 2 or 3 one hour sessions cardio a week.

Abz = 70% diet BDJ - grapefruit juice and oatmeal for breakfast and cut a lot of carbs out.

 

[TheStig]

June 26

Squats - 125 lbs
Bench - 145 lbs
Barbell Row - 125 lbs
OH Press - 95 lbs
Deadlift (pulling bar up to chin) - 95 lbs

July 12

Squats - 175 lbs
Bench - 165 lbs
Barbell Row - 145 lbs
OH Press - 115 lbs
Deadlift - 120 lbs

Dinner last night - 40 pc McNuggets and large fries
Abs - Invisible

High pulls?

 

[switch]

^ yeah i thought the same thing, or maybe he means upright rows?

 

[AAAgent]

could also mean cleans.

 

[Purefilth]

High pulls
cleans
upright rows
deadlifts

 

[BeDJ]

A little over a month left. I need to start working exclusively on my ab from now on. Here is my plan:

Mon: 5x5
Tues: Ab Ripper
Wed: 5x5
Thur: Ab Ripper
Fri: 5x5
Sat: Ab Ripper

Feeling incredibly full from the Chinese lunch buffet. Call it my last hoo-rah.

The bitterness of poor diet remains long after you poop.

 

[Purefilth]

Remember this is all diet now too. Plus you'll want to dehydrate before the viewing. Let the skin shrink and stick to the muscles.