Nips Culminating DP Run

[sensitivenips]

Nips Culminating DP Run


Tuesday:

started tuesday 150 npp and 50 test p eod day. objective: cutting to unorthodox levels of preeminent proportions. this run is going to be 8 - 12 weeks solely dragon pharma (dp) until incorporation of var initiates. meal and work out logs may/may not be included. goal: to transform nips first ever rock hard wash board style points abdominal section while maintaining lean mass and renouncing body fat to either extreme high single digits or ardent lower double digits.

weight: 211.3 lbs
bf %: 18.7 (sigh)

workout: legs superset
squats & db stiff leg deads: 4 sets: 135 x 12 & 25 x 12, 185 x 10 & 45 x 12, 225 x 6 & 45 x 12, 225 x 6 & 45 x 12
incline leg press & seated leg curls: 270 x 12 & 130 x 12, 360 x 10 & 145 x 12, 450 x 10 & 160 x 12, 540 x 8 & 160 x 12
db walking lunges & lying leg curlz: 25 x 12 & 45 x 12, 35 x 10 & 45 x 12, 45 x 10 & 55 x 12, 45 x 10 & 60 x 10

cardio: 30 min 15' incline average 140 heart rate

meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein, 4 oz oatmeal, 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 7 oz brown rice
4: 50 grams protein shake
5: 8 oz chicken, 9 oz brown rice, whole avocado mix veggies for guacamole
6: 5 eggs

gym time: 1hr 25 min

note: also will be executing crunches between each set. last week i started off at 25 crunches between sets, and will increase 5 crunches per week.

feel free to chime in with any recommendations.

[sensitivenips]

wednesday: chest & back + some traps
bb incline & bb bent over rows:
135 x 12 & 135 x 12, 165 x 10 & 185 x 10, 185 x 6 & 205 x 7, 175 x 7 & 205 x 8.
palms in plate loaded incline & seated cable high rows:
90 x 10 & 70 x 12, 90 x 10 & 90 x 12, 90 x 10 & 100 x 10, 90 x 9 & 120 x 6.
palms in cable incline & palms in lat pulldowns:
100 x 12 & 160 x 12, 120 x 10 & 180 x 8, 130 x 9 & 180 x 8, 140 x 7 & 180 x 8.
palms in shrugs:
90 x 20, 140 x 18, 140 x 18, 140 x 18.

cardio: 30 min @ average heart rate of 140
weight: 210.3 lbs
gym time: 1 hr 20 min

meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein, 4 oz oatmeal, 2 table spoons peanut butter, & 2 kale leafs shake
3: 16 oz cottage cheese & 2 table spoons peanut butter
4: 50 grams protein shake
5: 8 oz chicken whole avocado mix pico de gallo for guacamole & spinach
6: 5 eggs mix pico de gallo

evening cardio: 50 min @ average heart rate of 132

[sensitivenips]

thursday: arms
decline skulls & ez bar curlz: 75 x 12 & 75 x 12, 95 x 10 & 95 x 10, 115 x 8 & 115 x 6, 115 x 9 & 115 x 6.
seated db curlz & db tri ext: 35 x 12 & 70 x 12, 45 x 10 & 85 x 12, 50 x 8 & 100 x 8, 50 x 6 & 100 x 8.
plate loaded preachurz & cable tri push downs: 70 x 12 & 62.5 x 12, 90 x 10 & 82.5 x 10, 100 x 8 & 92.5 x 8, 100 x 6 & 92.5 x 8.
cable curlz & rope push downs: 45 x 12 & 35 x 12, 60 x 10 & 45 x 10, 70 x 8 & 45 x 10, 70 x 8 & 45 x 10

cardio: 30 min @ average heart rate of 132
weight: 209.2 lbs

meals:
1: 6 eggs mix pico de gallo
2: 50 grams protein & 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 2 table spoons peanut butter
4: 50 grams protein shake & 2.5 table spoons almond butter
5: 8 oz chicken whole avocado mix pico de gallo for guacamole & spinach
6: 5 eggs mix pico de gallo

evening cardio: 50 min

[sensitivenips]

friday: shoulders & back
seated db side laterals & cable high rows & seated bent over rear laterals:
20 x 12 & 70 x 12 & 20 x 12, 25 x 12 & 90 x 12 & 25 x 12, 25 x 12 & 100 x 10 & 25 x 12, 25 x 12 & 100 x 9 & 25 x 11.
seated cable side laterals (kept arms above 45 degree angle) & cable seated rows (2 single grips) & cable seated rear laterals:
50 x 12 & 60 x 12 & 130 x 12, 60 x 12 & 60 x 12 & 145 x 12, 60 x 12 & 60 x 12 & 145 x 12, 60 x 12 & 60 x 12 & 145 x 12.
stalone press & plate lateral movement superset:
45 x 12 & 25 x 12, 65 x 10 & 35 x 10, 75 x 8 & 45 x 8, 85 x 6 & 45 x 8

cardio: none
weight: 211 lbs
gym time: 30 min

meals:
1: 6 eggs mix pico de gallo & 9 oz brown rice
2: 16 oz non fat greek yogurt extremely low sugar content, 9 oz brown rice, 2 kale leaves
3: 16 oz cottage cheese & 4 oz of oatmeal
4: 16 oz non fat greek yogurt extremely low sugar content
5: 8 oz chicken, 9 oz brown rice, whole avocado mix veggies for guacamole, & spinach
6: 5 eggs mix pico de gallo

[sensitivenips]

saturday:
HIT cario
meals:
1: 6 eggs & 9 oz brown rice
2: 50 grams protein shake
3: 8 oz chicken whole avocado mix pico de gallo for guacamole, 9 oz brown rice & 2 table spoons almond butter
4: 16 oz cottage cheese & 2.5 table spoons almond butter
5: 6 eggs mix pico de gallo

sunday:
off
meals:
1: 6 eggs mix pico de gallo
2: 50 grams protein & 2 table spoons peanut butter shake
3: 16 oz cottage cheese & 2 table spoons almond butter
4: 8 oz of rib eye steak & 2 table spoons of almond butter
5: 8 oz chicken with 1/4th part guacomole
6: 5 eggs mix pico de gallo

[kubes]

Nice work brother good looking detailed log. I don't work abs much anymore I just concentrate on keeping them tight with every lift I do. With your nutrition on spot you will be lean in no time

[toppjimie]

That's quite Detailed Nips.Good job!

[rmkicks]

Good looking traing log brother! Reps given!!

[sensitivenips]

monday: shoulders & tris

seated shoulder press & smith close grip bench:
95 x 12 & 135 x 12, 115 x 10 & 155 x 10, 135 x 8 & 155 x 10, 145 x 5 & 155 x 10
seated side laterals & lying down db tri ext:
15 x 12 & 15 x 15, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12
seated rear laterals & rope push downs:
3 sets: [25 x 12 & 32.5 x 12], 1 set: [25 x 12 & 42.5 x 12]

cardio: 30 min @ average heart rate of 140
gym time: 1 hr 20 min

evening cardio: HIT 25 min

meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice, medium granny smith apple
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 9 oz canned tuna in oil & 9 oz brown rice
5: 8 oz chicken, 9 oz brown rice, pico de gallo, 2.5 tables spoons almond butter
6: 5 eggs mix pico de gallo

[animal87]

I'm gonna have to start weighing out my food like that when I start cutting again.

[sensitivenips]

I'm gonna have to start weighing out my food like that when I start cutting again.

heck yea, it doesnt really matter when your gaining, but i learned precision is key with cutting.

[kubes]

monday: shoulders & tris

seated shoulder press & smith close grip bench:
95 x 12 & 135 x 12, 115 x 10 & 155 x 10, 135 x 8 & 155 x 10, 145 x 5 & 155 x 10
seated side laterals & lying down db tri ext:
15 x 12 & 15 x 15, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12, 25 x 12 & 25 x 12
seated rear laterals & rope push downs:
3 sets: [25 x 12 & 32.5 x 12], 1 set: [25 x 12 & 42.5 x 12]

cardio: 30 min @ average heart rate of 140
gym time: 1 hr 20 min

evening cardio: HIT 25 min

meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice, medium granny smith apple
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 9 oz canned tuna in oil & 9 oz brown rice
5: 8 oz chicken, 9 oz brown rice, pico de gallo, 2.5 tables spoons almond butter
6: 5 eggs mix pico de gallo

Nice intense work out bro! Nutrition looks good too

[sensitivenips]

tuesday: legs
vertical hack squats & deads:
270 x 12 & 135 x 12, 360 x 10 & 185 x 10, 450 x 8 & 225 x 8, 450 x 8 & 225 x 7.
lying leg curlz & walking db lunges:
50 x 12 & 45 x 10, 60 x 12 & 45 x 10, 70 x 12 & 45 x 10, 70 x 12 & 45 x 10

note: ran out of time today but this superset was definitely a ball buster.

cardio: 30 min
gym time: 1 hr 15 min

meals:
1: 6 eggs mix pico de gallo, 9 oz brown rice
2: 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter
3: 50 grams protein & 4 oz oatmeal shake
4: 16 oz cottage cheese, 1 table spoon of peanut butter & 1 table spoon of cashew butter (this stuff rocks)
5: 8 oz chicken, pico de gallo, spinach, 2 tables spoons almond butter
6: 5 eggs mix pico de gallo

evening cardio: 25 min HIIT

[sensitivenips]

wed: back & bis
high cable rows & plate loaded preachur curlz:
70 x 12 & 70 x 12, 90 x 12 & 80 x 10, 100 x 9 & 90 x 8, 110 x 8 & 100 x 6.
incline angled grip rows & ez curlz:
70 x 12 & 75 x 12, 90 x 10 & 75 x 10, 115 x 7 & 75 x 10, 115 x 8 & 75 x 9.
palms in lat pull downs & standing db alternating curlz:
160 x 12 & 50 x 6, 180 x 10 & 50 x 4, 180 x 10 & 40 x 8, 180 x 11 & 40 x 8.


cardio: none
gym time: 50 min


meals:
1: (time: 9:00am - 9:25am) 6 eggs mix pico de gallo [sip on coffee till about 11:00am, then start drinking water]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
workout (time: 1:00pm - 1:50pm)
3: (time: 2:15pm) 50 grams protein
4: (time: 4:00pm) 16 oz cottage cheese, 2.5 table spoon of peanut butter
5: (time: 6:50pm - 7:15pm) 8 oz chicken, pico de gallo, spinach, 1 tables spoons almond butter & 1 table spoon peanut butter
6: (time: 9:30pm) 6 eggs mix pico de gallo
bed: (11:30pm) [daily water consumption: roughly 3/4 gallon]


evening cardio: 25 min HIIT


weight: 214 lbs


note: no supplements other than protein powder, may start taking a probiotic and fish oil at night.

[sensitivenips]

thursday: chest & tri
db incline & push downs:
70 x 12 & 57.5 x 12, 85 x 10 & 72.5 x 10, 95 x 6 & 82.5 x 8, 95 x 5 & 82.5 x 8.
palms in plate loaded incline press & incline cable skulls:
70 x 12 & 60 x 12, 80 x 10 & 80 x 10, 80 x 10 & 80 x 9, 80 x 9 & 80 x 8.
standing high to low cable cross & rope push downs (emphasis on pushing outward):
50 x 12 & 37.5 x 12, 60 x 12 & 42.5 x 12, 70 x 12 & 52.5 x 10, 80 x 10 & 52.5 x 8

cardio: 30 min
gym time: 1 hr 20 min

meals:
1: (time: 8:50am - 9:20am) 6 eggs mix pico de gallo, 9 oz brown rice [sip on cup coffee till roughly 10:50am, water intake begins]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
3: (time: 3:00pm) 50 grams protein [forgot oatmeal]
4: (time: 4:00pm - 4:40pm) 16 oz cottage cheese & 9 oz brown rice
(time: 6:00pm) 4 oz oatmeal shake post hiit evening cardio
5: (time: 8:30pm - 8:50pm) 4 oz chicken 4 oz pork chop, 9 oz brown rice, & guacamole
6: (time: 11:00pm) 5 eggs mix pico de gallo

supplements: roughly 25mg cialis (time: 5:00pm)
evening cardio: 25 min hiit (time: 5:30pm - 5:55pm)

[PAiN]

Great log brother! Keep it up.

[sensitivenips]

friday: shoulders & traps
seated db side laterals & palms in shrugs:
15 x 12 & 140 x 12, 25 x 12 & 180 x 12, 25 x 12 & 180 x 12, 25 x 12 & 180 x 12.
seated db rear laterals & standing behind smith shrug:
25 x 12 & 135 x 12, 25 x 12 & 185 x 12, 25 x 12 & 185 x 12, 25 x 12 & 185 x 12.
standing military press & plate forward laterals:
95 x 12 & 25 x 12, 115 x 10 & 35 x 10, 135 x 5 & 35 x 10, 115 x 9 & 35 x 9.

cardio: 30 min
gym time: 1 hr 15 min

evening cardio: 25 min HIIT

meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo, 9 oz brown rice [water intake begins around 9:30am & coffee & 25mg cialis @ 11:00am]
2: (time: 12:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
(time: 1:00pm - 2:15pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna & 9 oz brown rice
5: (time: 8:30pm - 8:50pm) 8 oz chicken & guacamole
6: (time: 11:00pm) 5 eggs mix pico de gallo

[sensitivenips]

saturday: off:

meals:
1: (time: 11:00am - 11:15am) 6 eggs mix pico de gallo [coffee @ 10:00am]
2: (time: 1:00pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
3: (time: 3:00pm - 3:15pm) 16 oz cottage cheese 2 table spoons almond butter
4: (time: 6:30pm - 7:00pm) 8 oz chicken & guacamole
5: (time: 11:00pm) 5 eggs mix pico de gallo

sunday: off

meals:
1: (time: 10:45am - 11:15am) 6 eggs mix pico de gallo, 8 oz oatmeal
2: (time: 1:00pm) 16 oz non fat greek yogurt extremely low sugar content, 4 oz brown rice shake
3: (time: 4:30pm) 50 grams protein
4: (time: 7:00pm - 7:30pm) 8 oz chicken, 9 oz brown rice, & guacamole
5: (time: 9:00pm - 9:30pm) 16 oz cottage cheese & 9 oz brown rice
6: (time: 11:00pm) 5 eggs mix pico de gallo
supplements: 2g fish oil & probiotic before bed.

[sensitivenips]

monday: shoulders & tris
seated side laterals & seated underhand grip forward laterals & v-bar cable downs:
15 x 12 & 15 x 12 & 57.5 x 12, 20 x 12 & 20 x 10 & 72.5 x 12, 25 x 12 & 15 x 12 & 82.5 x 10, 25 x 12 & 15 x 10 & 82.5 x 9.
arnolds & overhead rope tri ext:
35 x 12 & 42.5 x 12, 40 x 12 & 52.5 x 12, 45 x 10 & 52.5 x 11, 50 x 9 & 52.5 x 9.
seated rear cable laterals (2-second hold) & cable weighted dips:
130 x 12 & 210 x 12, 145 x 12 & 210 x 12, 160 x 10 & 240 x 12, 160 x 10 & 240 x 12.


cardio: 25 min @ average heart rate of 134
gym time: 1 hr 15 min


evening cardio: 25 min HIIT


meals:
1: (time: 9:15am - 9:50am) 6 eggs mix pico de gallo, 9 oz brown rice [water intake begins around 9:30am w/ cup of coffee]
2: (time: 12:30pm) 16 oz non fat greek yogurt extremely low sugar content, 2 table spoons peanut butter shake
(time: 1:15pm - 2:30pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna & 4 oz oatmeal shake
(time: 5:15pm - 5:40pm HIIT cardio)
5: (time: 7:00pm - 7:45pm) 8 oz chicken & guacamole
6: (time: 10:00pm - 10:15pm) 5 eggs mix pico de gallo

[sensitivenips]

tuesday: quads


stair stepper: 10 min
leg ext: 35 x 60, 50 x 60, 65 x 60, 95 x 20, & 110 x 20 + 95 x 10 + 80 x 10 + 65 x 10 + 50 x 10 + 35 x 10 + 20 x 10.
leg press: 90 x 20, 180 x 20, 270 x 20, 410 x 15 + 360 x 8 + 320 x 10 + 270 x 8 + 230 x 10 + 180 x 10 + 140 x 10 + 90 x 10.
vertical hack squats:
90 x 20, 180 x 20, 270 x 15, 360 x 10
vertical hack squat hold:
360 @ just above 90 degree bend 30 seconds, 360 @ just above 90 degree bend for 25 seconds.


cardio: none
gym time: 55 min


evening cardio: HIIT 25 min


meals:
1: (time: 8:45am - 9:10am) 6 eggs mix pico de gallo [water intake begins around 9:30am w/ 12 oz of coffee]
2: (time: 12:00pm) 8 oz smoked turkey deli meat, 2 table spoons peanut butter [supplement: 25mg cialis]
(time: 1:15pm - 2:10pm) workout
3: (time: 3:00pm) 50 grams protein [post workout]
4: (time: 4:00pm - 4:30pm) 9 oz canned tuna [4 oz black coffee 4:45pm - 5:15pm]
(time: 5:15pm - 5:40pm HIIT cardio)
5: (time: 6:45pm - 7:15pm) 8 oz chicken & guacamole
6: (time: 10:00pm - 10:15pm) 5 eggs mix pico de gallo


supplements: probiotic & 2g fish oil prior to bed.

[sensitivenips]

wednesday: weight lifting off day, pretty exhausted, feeling extremely lethargic (almost started wondering if maybe im taking too much npp), might have been a result from that leg workout on tuesday.


evening cardio: HIIT 25 min


meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo, 9 oz brown rice
2: (time: 12:00pm) 9 oz deli turkey meat wrapped over avocado slices (half avocado), 4 oz oatmeal shake
3: (time: 3:00pm) 16 oz cottage cheese & 9 oz brown rice
4: (time: 6:30pm - 7:00pm) 8 oz chicken, 9 oz brown rice, & guacamole
5: (time: 10:00pm - 10:15pm) 5 eggs mix pico de gallo


ive been meaning to check my weight but keep forgetting to. have to make that a priority for next post.

[sensitivenips]

thursday: chest & back
bb bench & bb rows:
135 x 12 & 135 x 12, 185 x 10 & 185 x 10, 205 x 8 & 205 x 9, 225 x 5 & 225 x 6.
palms in plate loaded incline & incline angled grip plate loaded rows:
70 x 12 & 70 x 12, 90 x 10 & 90 x 10, 90 x 9 & 115 x 8, 90 x 10 & 115 x 9.
db pullovers & db squeezed press:
50 x 12 & 50 x 12, 60 x 10 & 60 x 10, 70 x 8 & 70 x 8, 70 x 8 & 70 x 8.


cardio: none
gym time: 45 min
weight: 215.5 lbs


evening cardio: 25 HIIT


meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo & 9 oz brown rice [cup coffee till 10:30am]
2: (time: 1:00pm) 50g protein & [25mg cialis]
(time: 1:25pm - 2:10pm) chest & back
3: (time: 3:00pm) 50g protein & 4 oz oatmeal shake
4: (time: 4:00pm - 4:10pm) 9 oz deli turkey meat wrapped over avocado slices (half avocado)
(time: 5:00pm - 5:25pm) HIIT cardio
5: (time: 6:30pm - 7:00pm) 8 oz chicken & guacamole (3/4th avocado)
6: (time: 10:15pm - 10:30pm) 5 eggs


water intake: 1 gallon (note: recently been drinking about 85 - 90% of a gallon)
supplements: none (forgot)

[animal87]

Do you get better pumps from 25mg cialis I been takeing 10mg a day?

[sensitivenips]

update: so from 2/13/2014 till 2/27/2014 i have gone up in weight by 5lbs.


since im manipulating my carbs on a 3 day basis going from:
day 1: heavy: 242 grams of carbs (calculation is from carb sources only)
day 2: moderate: 102 grams of carbs (calculation is from carb sources only)
day 3: none: 0 grams of carbs (calculation is from carb sources only)
day 4: repeat
i evaluated my weight on an even scale by comparing my weight on a 2 week basis with two separate day 2's (moderate).


now i know in the beginning theres going to be some weight gain, mostly water weight i presume, but 5 lbs in two weeks off roughly 150 - 200 test p a week? it doesnt look like muscle is all i can say (hey it would be nice to gain muscle while losing fat, so im not knocking that.) next week i will be checking my bf% so this will be the true test to see whats going on with my fat ratio.

[sensitivenips]

Do you get better pumps from 25mg cialis I been takeing 10mg a day?

it felt really good in the beginning, but im also using research chemicals so the dosing could be off, and ive been using this for over 3 or 4 months now consistently. however i have some kalpa viagra im gonna throw in with the current use of cialis starting next week and see what happens.

[sensitivenips]

friday: left overs: bis, hammies, & traps:
ez curlz & seated leg curlz & palte shrugs:
75 x 12 & 60 x 12 & 45 x 15, 95 x 10 & 85 x 12 & 45 x 15, 95 x 10 & 125 x 12 & 45 x 15, 95 x 11 & 155 x 10 & 45 x 15.
single leg curlz & cable preachurz & palms in shrugs:
30 x 12 & 50 x 12 & 225 x 12, 30 x 12 & 70 x 9 & 225 x 12, 40 x 10 & 70 x 9 & 225 x 11, 40 x 10 & 70 x 8 & 225 x 10.
seated db curlz & db straight leg deads & seated db shrugs:
40 x 8 & 50 x 10 & 50 x 12, 40 x 8 & 50 x 10 & 50 x 12, 40 x 9 & 50 x 10 & 50 x 12, 40 x 10 & 50 x 10 & 50 x 12.

cardio: none
gym time: 50 min
weight: 213.5 lbs

evening cardio: 25 HIIT

meals:
1: (time: 9:45am - 10:00am) 6 eggs [cup coffee till 10:30am]
2: (time: 1:00pm) 16 oz cottage cheese 2.5 table spoons peanut butter shake [25mg cialis]
(time: 1:30pm - 2:20pm) workout
3: (time: 3:00pm) 50g protein
4: (time: 4:00pm - 4:10pm) 8.5 oz deli turkey meat wrapped over avocado slices (half avocado)
(time: 5:00pm - 5:25pm) HIIT cardio 2.5 oz venisson
5: (time: 6:30pm - 7:00pm) 2.5 oz chicken & 3 oz canned tuna 2.5 table spoons almond butter
6: (time: 10:30pm - 10:40pm) 6 eggs mix with pico de gallo

supplements: probiotic & 2g fish oil prior to bed.

[sensitivenips]

saturday: off


meals:
1: (time: 11:30am - 11:50am) 6 eggs mix pico de gallo, 9 oz brown rice
2: (time: 1:45pm - 2:30pm) 8 oz chicken, 9 oz brown rice, & guacamole (whole avocado)
3: (time: 4:30pm) 50g protein shake
(time: 5:30pm) 2.5 table spoons almond butter
4: (time: 6:30pm - 7:10pm) 8 oz chicken, 9 oz brown rice, & guacamole (whole avocado)
5: (time: 10:00pm - 10:15pm) 6 eggs mix pico de gallo


sunday: off


meals:
1: (time: 12:00pm - 12:15pm) 6 eggs mix pico de gallo, 4 oz brown rice
2: (time: 2:30pm - 3:10pm) 16 oz cottage cheese, 9 oz brown rice
3: (time: 5:00pm) 8 oz deli turkey wrapped over avocado slices (1/2 avocado)
4: (time: 7:15pm - 7:45pm) 8 oz cod
5: (time: 10:00pm - 10:15pm) 6 eggs mix pico de gallo


supplements: probiotic & 2 g of fish oil


note: tweeked my knee on saturday, hopefully not injured, i am still able to walk but feels a little funny. will continue to pursue cardio sessions, may take today off from HIIT.

[swift1]

Good job

[bdad]

Very detailed, enjoying following along.

[sensitivenips]

note: at this time i am feeling that my progress is not where it could be, so i am changing things up. when i did the keto diet a few months back i typically had about 30 min of cardio a day and the results (not sure if it was bc of my choice cheat meal on sat) were not what i was expecting. so moving forward i am cutting out the between set crunches, and going back to rep range 15, 12, 10, 8, & 15 with 30 sec strict rest period between sets. also am looking to include a fasted cardio session, and continue on with the post-workout cardio as well as HIIT in the evening. i will be monitoring my body fat percentage every other week, so if i do not feel i am making progress still i will re-evaluate not only my workouts but my diet as well.


starting week #4


monday: shoulders
seated shoulder press:
75 x 15, 95 x 12, 115 x 10, 125 x 7, & 75 x 15
smith behind neck shoulder press:
95 x 15, 115 x 10, 125 x 8, 125 x 8, & 95 x 13
db seated side laterals:
10 x 20, 15 x 15, 20 x 12, 25 x 10, & 25 x 10 + 20 x 5 + 15 x 6 + 10 x 8
seated cable rear laterals:
100 x 15, 115 x 12, 130 x 10, 145 x 8, & 145 x 8 + 130 x 8 + 115 x 6 + 100 x 4


cardio: 30 min stationary bike
gym time: 1 hr 5 min
weight: 213.5 lbs


evening cardio: 25 modified HIIT


meals:
1: (time: 8:30am - 8:45am) 6 eggs mix picco de gallo [cup coffee till 10:30am & half cup more @ 12:00pm]
2: (time: 12:00pm) 8.5 oz deli turkey wrapped over avocado slice [half avocado]
(time: 12:30pm) supplement: 25mg cialis
(time: 1:15pm - 2:20pm) workout
3: (time: 2:50pm) 24g protein
4: (time: 4:00pm - 4:10pm) 9 oz cod & 2.5 table spoons of peanut butter
(time: 5:30pm - 5:55pm) HIIT cardio modified
5: (time: 7:30pm - 7:50pm) 8 oz chicken a guacamole [roughly half an avocado]
6: (time: 10:30pm - 10:40pm) 5 eggs mix with pico de gallo


still hitting a gallon of water/day

[sensitivenips]

tuesday: back

high cable rows: 50 x 15, 70 x 12, 80 x 10, 90 x 8, & 50 x 15
palms in lat pulldowns: 120 x 15, 140 x 12, 160 x 10, 170 x 8, & 120 x 15
seated cable rows: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 50 x 15
seated cable underhand grip low to high rows: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 50 x 15
db pullovers: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 30 x 15
palms in shrugs: 90 x 15, 140 x 12, 160 x 10, 180 x 8, & 90 x 15

cardio: none
gym time: 40 min

meals:
1: (time: 9:30am - 10:00am) 6 eggs mix pico de gallo, 9 oz brown rice, half grapefruit
2: (time: 12:30pm - 1:15pm) 9 oz cod, 9 oz brown rice & supplement: 25mg cialis
(time: 1:45pm - 2:25pm) workout
3: (time: 3:00pm) 50g protein shake
4: (time: 4:00pm - 4:15pm) 8.5 oz deli turkey, 4 oz oatmeal shake
5: (time: 10:00pm - 10:15pm) 8 eggs mix pico de gallo

supplements: probiotic & 2g fish oil

[rmkicks]

Nice routine bro.

[bdad]

Nips you have got my mouth watering talking about pico de gallo on eggs. Any certain way you prepare your eggs??? I'm thinking poached would be the way to I would like to try.

[sensitivenips]

update:
2/11/2014
weight = 211.3 lbs
bf% = 18.7%
bf = 39.5 lbs

today:
3/5/2014
weight = 213.5 lbs (weight from 3/3/2014)
bf% = 16.9%
bf = 36 lbs

the body fat % measurement is coming from a machine that sends electric pulses throughout the body. now i know this thing is not accurate, but am using it to gauge my progress. so ive lost roughly 3.5 lbs of fat in about 3 weeks.

[sensitivenips]

tuesday: back

high cable rows: 50 x 15, 70 x 12, 80 x 10, 90 x 8, & 50 x 15
palms in lat pulldowns: 120 x 15, 140 x 12, 160 x 10, 170 x 8, & 120 x 15
seated cable rows: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 50 x 15
seated cable underhand grip low to high rows: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 50 x 15
db pullovers: 30 x 15, 40 x 12, 50 x 10, 60 x 8, & 30 x 15
palms in shrugs: 90 x 15, 140 x 12, 160 x 10, 180 x 8, & 90 x 15

cardio: none
gym time: 40 min

meals:
1: (time: 9:30am - 10:00am) 6 eggs mix pico de gallo, 9 oz brown rice, half grapefruit
2: (time: 12:30pm - 1:15pm) 9 oz cod, 9 oz brown rice & supplement: 25mg cialis
(time: 1:45pm - 2:25pm) workout
3: (time: 3:00pm) 50g protein shake
4: (time: 4:00pm - 4:15pm) 8.5 oz deli turkey, 4 oz oatmeal shake
5: (time: 10:00pm - 10:15pm) 8 eggs mix pico de gallo

supplements: probiotic & 2g fish oil

[sensitivenips]

Nips you have got my mouth watering talking about pico de gallo on eggs. Any certain way you prepare your eggs??? I'm thinking poached would be the way to I would like to try.

poached does sound really good. i just simply fry the pico de gallo for a minute, throw on the eggs, flip, and done. i like the yoke to be runny, it adds flavor to the brown rice whenever im eating those two together.

[sensitivenips]

wednesday: arms
rope push downs: 27.5 x 15, 37.5 x 12, 42.5 x 10, 47.5 x 8, & 27.5 x 15.
skulls: 75 x 15, 85 x 12, 95 x 10, 105 x 7, & 75 x 14.
cable weighted dips: 110 x 15, 150 x 12, 190 x 10, 230 x 8, & 130 x 15.
underhand grip tri pull downs: 25 x 15, 35 x 12, 52.5 x 10, 60 x 8, & 35 x 15.
single cable push downs: 5 sets
preachurz: 45 x 15, 65 x 12, 75 x 10, 80 x 8, & 45 x 15.
wide grip ez curlz: 65 x 15, 85 x 12, 95 x 10, 105 x 8, & 65 x 15.
cable curlz: 5 sets

cardio: 30 min on stationary bike @ average 130 heart rate
gym time: 1 hr 20 min

evening cardio: 25 min HIIT

meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo, 9 oz brown rice
2: (time: 12:00pm - 12:15pm) 16 oz cottage cheese & supplement: 25mg cialis
(time: 1:00pm - 2:20pm) workout
3: (time: 2:50pm) 50g protein shake
4: (time: 4:00pm - 4:15pm) 8.5 cod & 4 oz brown rice
(time: 5:00pm - 5:25pm) cardio: HIIT
5: (time: 7:00pm - 7:15pm) 8 oz chicken & guacamole (1/2 avocado)
6: (time: 9:50pm - 10:00pm) 5 eggs mix with pico de gallo

supplements: probiotic & 2g fish oil

[sensitivenips]

thursday: chest & delts

incline: 95 x 15, 115 x 12, 135 x 10, 155 x 7, & 95 x 15
bench: 115 x 15, 135 x 12, 155 x 7, 155 x 8, & 115 x 15
db fly's: 30 x 15, 40 x 12, 45 x 10, 50 x 8, & 35 x 15
cable press: 100 x 15, 115 x 12, 130 x 10, 145 x 8, & 100 x 15
db together chest press: 35 x 15, 45 x 12, 55 x 10, 70 x 8, & 45 x 15
cable side delt 7's: 50 x 12, 50 x 12, 50 x 10, 40 x 12, 40 x 10, 40 x 10, & 40 x 10
cable rear 7's: 115 x 12, 115 x 12, 115 x 12, 115 x 10, 100 x 12, 100 x 12, & 100 x 12

cardio: 30 min stationary bike
gym time: 1 hr 20 min

evening cardio: none


meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo
2: (time: 12:00pm - 12:15pm) 8.5 oz deli turkey & half avocado & supplement: 25mg cialis
(time: 1:00pm - 2:20pm) workout
3: (time: 2:50pm) 50g protein shake
4: (time: 4:00pm - 4:15pm) 8.5 cod & 2.5 table spoons peanut butter
5: (time: 7:00pm - 7:15pm) 8 oz chicken & guacamole (1 whole avocado)
6: (time: 9:50pm - 10:00pm) 5 eggs mix with pico de gallo

[sensitivenips]

friday: legs

note: currently am staying away from heavy legs due to tweaking my knee this past weekend.

horizontal leg press: 90 x 40, 140 x 40, 180 x 35, 270 x 30, 270 x 30, 270 x 30, 270 x 30, & 270 x 30.
walking lunges: bw x 20, bw x 20, bw x 20, & bw x 20.
lying leg curlz: 30 x 40, 30 x 40, 30 x 40, & 30 x 40.
single standing leg curlz: 20 x 20, 20 x 20, 30 x 15, & 30 x 15

cardio: none
gym time: 45 min

evening cardio: HIIT 25 min

meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo & 4 oz brown rice
2: (time: 12:00pm - 12:15pm) 8.5 oz deli turkey & 9 oz brown rice & supplement: 25mg cialis
(time: 1:15pm - 2:00pm) workout
3: (time: 2:30pm) 50g protein shake & 2 table spoons peanut butter
4: (time: 4:00pm - 4:30pm) 8.5 cod & 9 oz brown rice
(time: 5:10pm - 5:35pm) evening cardio: HIIT
5: (time: 7:30pm - 8:00pm) 8 oz chicken & & 9 oz brown rice & guacamole (1 whole avocado)
6: (time: 10:00pm - 10:10pm) 5 eggs mix with pico de gallo

[sensitivenips]

sat: off


meals:
1: (time: 11:00am - 11:30am) 6 eggs mix pico de gallo & 9 oz brown rice
2: (time: 12:15pm - 12:40pm) huge salad with roughly 8 oz chicken & an herb vinaigrette that have maybe 2gram sugars
3: (time: 3:30pm) 50g protein shake
4: (time: 6:300pm - 6:45pm) 8.5 oz cod & 3.5 oz brown rice
5: (time: 8:30pm - 9:00pm) 8 oz chicken
6: (time: 10:30pm - 10:40pm) 5 eggs mix with pico de gallo


sun: off


meals:
1: (time: 11:00am - 11:30am) cheat meal: 4 eggs omelette with red potatos, bacon, cheese, artichoke hearts, & onions
2: (time: 2:30pm - 3:00pm) roughly 8 oz chicken with sauteed veggies
3: (time: 6:30pm - 6:35pm) 6.5 oz cod
4: (time: 8:00pm - 8:20pm) 8 oz chicken
5: (time: 10:00pm - 10:15pm) 5 eggs mix with pico de gallo

[sensitivenips]

monday: shoulders


seated shoulder press: 75 x 15, 95 x 12, 115 x 10, 125 x 6, & 75 x 15
palms in plate loaded shoulders press: 90 x 15, 110 x 12, 130 x 10, 150 x 8, & 90 x 10 + 5
arnolds: 30 x 15, 40 x 12, 45 x 10, 50 x 8, & 35 x 12 + 3
cable seated side laterals: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15
standing cable rear laterals: 12.5 x 15, 17.5 x 12, 22.5 x 10, 22.5 x 10, & 12.5 x 15


cardio: none
gym time: 45 min
weight: 212 lbs


evening cardio: HIIT 25 min


meals:
1: (time: 8:45am - 9:15am) 6 eggs mix pico de gallo & 4 oz brown rice
2: (time: 11:00pm - 11:30pm) 9 oz tuna & 9 oz brown rice
(time: 12:30pm - 1:15pm) workout
3: (time: 2:00pm) 50g protein shake
4: (time: 4:00pm - 4:30pm) 8.5 oz deli turkey & 9 oz brown rice
(time: 5:15pm - 5:40pm) HIIT cardio
5: (time: 7:30pm - 8:00pm) 8 oz chicken & guacamole (1/2 avocado)
6: (time: 9:30pm - 9:50pm) 5 eggs mix with pico de gallo & 4.5 oz brown rice


supplement: probiotic & 2g fish oil

[sensitivenips]

tuesday: back & traps


high cable rows: 50 x 15, 70 x 12, 80 x 10, 90 x 8, & 50 x 15.
incline plate loaded angled grip rows: 45 x 15, 70 x 12, 90 x 9, 90 x 7, & 45 x 15.
palms in lat pull downs: 120 x 15, 140 x 12, 160 x 10, 170 x 8, & 120 x 15.
low cable rows: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15.
db pull overs: 35 x 15, 45 x 12, 55 x 10, 65 x 8, & 35 x 15.
smith behind shrugs: 95 x 15, 135 x 12, 185 x 10, 205 x 8, & 95 x 15.
palms in seated shrugs: 90 x 15, 140 x 12, 180 x 10, 200 x 8, & 90 x 15.


cardio: 30 min stationary bike, average heart rate 130.
gym time: 1 hr 20 min
weight: 212.2 lbs


evening cardio: none


meals:
1: (time: 8:45am - 9:15am) 6 eggs mix pico de gallo & 6.5 oz brown rice & 8 oz coffee
2: (time: 12:00pm - 12:15pm) 8 oz deli turkey & half avocado, supplements: roughly 25mg viagra & 25mg cialis
3: (time: 3:30pm) 9 oz salmon & 8 oz coffee
(time: 5:00pm - 6:20pm) workout
4: (time: 6:45pm) 50g protein shake & 2 table spoons of almond butter
5: (time: 7:30pm - 8:00pm) 8 oz chicken & half avocado
6: (time: 9:30pm - 9:50pm) 5 eggs mix with pico de gallo & 7 oz brown rice


supplements: probiotic & 2g fish oil


water consumption low: little more than half gallon today

[sensitivenips]

wednesday: arms


rope push downs: 32.5 x 15, 42.5 x 12, 52.5 x 10, 57.5 x 8, & 32.5 x 15
cable incline skulls v-grip: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15
underhand grip tri pull downs: 37.5 x 15, 47.5 x 12, 57.5 x 10, 62.5 x 8, & 37.5 x 15
weighted cable dips: 130 x 15, 170 x 12, 210 x 10, 250 x 8, & 150 x 15
tri cable preachurs vertical grip: 60 x 15, 80 x 12, 100 x 10, 110 x 8, & 70 x 15
peachurs: 45 x 15, 65 x 12, 80 x 10, 90 x 8, & 45 x 15
incline ez curlz: 55 x 15, 65 x 12, 75 x 9, 75 x 8, & 55 x 15
cable curlz: 42.5 x 15, 52.5 x 12, 62.5 x 10, 67.5 x 8, & 42.5 x 15


cardio: none
gym time: 50 min


evening cardio: 25 min HIIT


meals:
1: (time: 8:30am - 9:00am) 6 eggs mix pico de gallo & 8 oz coffee
2: (time: 12:00pm - 12:15pm) 7.5 oz deli turkey & half avocado, supplements: roughly 25mg viagra & 25mg cialis
(time: 1:30pm) CHEAT MEAL: tasted wedding cake options, prolly equated to 1 full cupcake or just over
(time: 2:00pm - 2:50pm) workout
3: (time: 3:20pm) 50g protein shake
4: (time: 4:30pm) 9 oz salmon & 8 oz coffee
(time: 7:00pm) 2 table spoons of almond butter
5: (time: 7:30pm - 8:00pm) 8 oz chicken & guacamole (1/2 avocado)
6: (time: 10:30pm - 10:45pm) 5 eggs mix with pico de gallo


supplements: probiotic & 2g fish oil


water intake back to a gallon

[sensitivenips]

thursday: chest


bench: 135 x 15, 155 x 12, 175 x 10, 185 x 6 + 2, & 135 x 15.
incline: 115 x 15, 135 x 10 + 2, 145 x 9, 145 x 6 + 2, & 115 x 12 + 3.
cable decline: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15.
standing cable fly's: 50 x 15, 60 x 12, 70 x 10, 80 x 8, & 50 x 15.
db pressed together bench: 45 x 15, 55 x 12, 65 x 10, 75 x 5, 45 x 15.
weighted abs: 42.5 x 25, 52.5 x 25, 62.5 x 25, 72.5 x 25, & 42.5 x 25.


cardio: none
gym time: 40 min


evening cardio: 25 HIIT


meals:
1: (time: 8:15am - 8:45am) 6 eggs mix pico de gallo, 10 oz brown rice, & 8 oz coffee
2: (time: 12:00pm - 12:15pm) 7 oz deli turkey, 4 oz oatmeal shake, & half avocado
(time: 1:00pm - 1:40pm) workout
3: (time: 2:15pm) 50g protein shake
4: (time: 4:00pm) 8 oz salmon & 9 oz brown rice, 4 oz coffee
(time: 5:30pm - 6:00pm) HIIT
(time: 6:30m) 2 table spoons almond butter
5: (time: 8:00pm - 8:30pm) 8 oz chicken, 9 oz brown rice & pico de gallo
6: (time: 10:30pm - 10:45pm) 5 eggs

[animal87]

I always enjoy how accurate you log is brother. Very helpful as to showing what you should be doing with you meals especially when cutting.

[sensitivenips]

friday: legs

kept it light still but shortened the rest period to roughly 45 seconds rather than taking my time between sets like i did last week, same routine as last week though.

leg press: 90 x 40, 180 x 30, 270 x 25, 270 x 20, & 270 x 20.
walking lunges: bw x 20, bw x 20, bw x 20, & bw x 20.
lying leg curlz: 35 x 40, 45 x 30, 45 x 30 , & 45 x 30.
standing single leg curlz: 20 x 20, 30 x 20, 30 x 20, & 30 x 20

evening cardio: HIIT 25 min
gym time: 50 min

meals:

6 meals today w/ moderate carb intake. 3 meals prior to workout @ 5:00pm, & 3 including shake after.


sat: off

6 meals no - very little carb intake


sun: off

5 meals - high carb


mon: off

6 meals, spread over 18 hour day - moderate carb

[sensitivenips]

tuesday: shoulders

seated shoulder press: 75 x 15, 95 x 12, 115 x 8 + 2, 125 x 6, & 75 x 15.
palms in plate loaded press: 45 x 15, 55 x 12, 65 x 8 + 2, 75 x 6 + 2, & 45 x 11 + 4.
cable shoulder press: 100 x 15, 120 x 12, 130 x 10, 130 x 8, & 90 x 15.
cable seated side laterals: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15.
plate raises: 15 x 15, 25 x 12, 35 x 10, 45 x 8, & 15 x 15.
standing cable rear laterals: 7.5 x 15, 12.5 x 12, 17.5 x 8, 17.5 x 8, & 7.5 x 15

cardio: 15 min stair stepper
gym time: 1 hr
weight: 212.5 lbs
bf: 16.6%

evening cardio: HIIT 25 min

meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, & 8 oz coffee
2: (time: 11:30am - 11:50am) 8 oz cod & 2 table spoons peanut butter
(time: 1:20pm - 2:20pm) workout
3: (time: 2:50pm) 30g protein shake
4: (time: 4:00pm) 8 oz deli turkey, half avocado & 4 oz coffee
(time: 5:30pm - 5:55pm) HIIT
5: (time: 6:00pm) 30g protein shake
6: (time: 8:00pm - 8:30pm) 8 oz chicken, half avocado, mix onion and cherry tomatos marinated in grape seed oil salt & pepper (super good)
6: (time: 10:30pm - 10:45pm) 5 eggs scrambled mix w/ pico de gallo

[sensitivenips]

wed: off

meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 10 oz brown rice & 8 oz coffee
2: (time: 11:30am - 12:00am) 8 oz cod, 9 oz brown rice
3: (time: 3:30pm) 8 oz deli turkey, 9 oz brown rice
4: (time: 6:00pm) turkey leg
5: (time: 10:20pm) 60g protein shake
6: (time: 12:30pm - 12:40pm) 5 eggs


thursday: back & traps

high cable rows: 60 x 15, 80 x 12, 90 x 10, 100 x 8, & 60 x 15.
incline plate loaded angle grip rows: 45 x 15, 60 x 12, 70 x 10, 75 x 6 + 2, 45 x 15.
wide grip lat pull downs: 100 x 15, 120 x 12, 140 x 10, 160 x 8, & 100 x 15.
cable seated underhand grip rows: 70 x 15, 90 x 12, 100 x 8, 100 x 8, & 70 x 15.
palms in shrugs facing away: 90 x 15, 140 x 12, 160 x 10, 180 x 8.
palms in shrugs facing to: 180 x 8, 160 x 10, 140 x 12, 90 x 15.

cardio: 40 min bike, average heart rate: 130
gym time: 1 hr 30 min
weight: 212.5lbs

evening cardio: none

meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 11:30am - 11:50am) 8 oz chicken & salad
3: (time: 3:30pm) 9 oz canned tuna, 2 table spoons peanut butter
(time: 5:45pm - 7:15pm) workout
4: (time: 8:15pm) 50g protein shake
5: (time: 9:00pm - 9:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper (super good), & 2 table spoons peanut butter.
6: missed, fell asleep early.

[sensitivenips]

​friday: legs:

fasted cardio: 30 min jog


vertical hack squat: 180 x 15, 270 x 12, 360 x 10, 360 x 10, & 180 x 15
incline leg press: 180 x 15, 270 x 12, 360 x 10, 450 x 8, & 180 x 15
walking lunges: bw x 15, 10's x 12, 25's x 10, 35's x 8, & bw x 15.
lying leg curls: 45 x 15, 60 x 12, 70 x 10, 75 x 8, 45 x 15.
single leg curlz: 20 x 15, 30 x 12, 40 x 10, 40 x 10, & 20 x 15.


cardio: 15 stair stepper
gym time: 1 hr


evening cardio: 30 min jog


meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo & 8 oz coffee
2: (time: 11:30am - 11:50am) 8 oz deli turkey & half avocado
(time: 1:30pm - 2:30pm) workout
3: (time: 3:00pm) 30g protein shake
4: (time: 4:00pm) 8 oz tilapia, 2 table spoons peanut butter
5: (time: 6:00pm) 30g protein shake
6: (time: 7:30pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 2 table spoons peanut butter.
7: (time: 10:00pm - 10:15pm) 5 eggs mixed with pico de gallo

[sensitivenips]

saturday: arms


fasted cardio: 30 min


meals: 6




sunday: off


meals: 5




monday: off


meals: 6




tuesday: shoulders


db shoulder press: 35 x 15, 45 x 12, 55 x 10, 60 x 8, & 40 x 15
seated cable side laterals: 40 x 15, 50 x 12, 60 x 10, 70 x 8, & 40 x 15
cable shoulder press: 80 x 15, 100 x 12, 120 x 10, 140 x 8, & 90 x 15
seated rear db laterals: 10 x 15, 15 x 12, 20 x 10, 25 x 10, & 10 x 15
standing cable side laterals: 10 x 15, 15 x 12, 20 x 10, 25 x 8, 10 x 15


cardio: 15 min
gym time: 1 hr


fasted morning cardio: 30 min


meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 11:30am - 11:50am) 8.5 oz deli turkey, 9 oz brown rice & half avocado
(time: 2:00pm - 3:00pm) workout
3: (time: 3:30pm) 60g protein shake
4: (time: 4:50pm - 5:30pm) 9 oz canned tuna, 4 oz brown rice, half avocado
5: (time: 8:30pm - 9:00pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 3 table spoons almond butter.
7: (time: 12:00am - 12:15am) 5 eggs mixed with pico de gallo

[sensitivenips]

wednesday: back & traps [emphasis on a good second or 2 squeeze]

high cable rows: 60 x 15, 80 x 12, 90 x 10, 100 x 8, & 60 x 15
incline rows angled grip: 45 x 15, 60 x 12, 65 x 10, 70 x 6 + 2, 45 x 15
db pullovers: 40 x 15, 50 x 12, 60 x 10, 60 x 8, 40 x 15
low cable rows: 30 x 15, 40 x 12, 50 x 10, 60 x 8, 30 x 15
palms in shrugs facing away: 90 x 15, 140 x 12, 160 x 10, 180 x 8
palms in shrugs facing to: 180 x 8, 160 x 10, 140 x 12, 90 x 15

cardio: 30 min
gym time: 1 hr 20 min
weight: 214 lbs
bf: 14.6% (not sure that this # is really all that accurate bc losing 2% in a matter of a week is fairly big, as long as it keeps going down though i will be happy)

evening cardio: 25 HIIT (moderate pace)

meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 11:30am - 11:50am) 8.5 oz deli turkey, 4 oz oatmeal shake & half avocado
(time: 2:10pm - 3:30pm) workout
3: (time: 3:30pm) 30g protein shake
4: (time: 4:30pm - 5:00pm) 8 oz red fish, 5 oz brown rice, half avocado, & 4oz coffee
(time: 5:30pm - 5:55pm) HIIT
5: (time: 6:00pm) 30g protein shake
5: (time: 7:45pm - 8:15pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 3 table spoons almond butter, & 3 oz oatmeal shake
7: (time: 10:30am - 10:45am) 5 eggs mixed with pico de gallo

note: as of tuesday carb intake with be roughly 160g per day for the next week, objective is to consume this before the 1st half of the day.

[sensitivenips]

thursday: legs [emphasis on a good second or two squeeze]

vertical hack squat: 90 x 15, 180 x 12, 270 x 10, 360 x 8, & 180 x 15
incline leg press: 180 x 15, 270 x 12, 360 x 10, 450 x 8, 180 x 15
walking lunges: 25 x 15, 35 x 12, 45 x 8 [second or two pause during the lunge]
lying leg press: 40 x 15, 50 x 12, 60 x 10, 65 x 8, & 40 x 15

cardio: 30 min stationary bike @ average heart rate of 120
gym time: 1 hr 15 min

evening cardio: none

meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 12:00pm - 12:30pm) 8.5 oz deli turkey & half avocado
(time: 1:30pm - 2:45pm) workout
3: (time: 2:50pm) 30g protein shake
4: (time: 4:30pm - 5:00pm) 8 oz red fish, 9 oz brown rice, half avocado, & 4 oz coffee
5: (time: 8:00pm - 8:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 3 table spoons almond butter
6: (time: 10:30am - 10:45am) 5 eggs mixed with pico de gallo

[sensitivenips]

friday: chest (emphasis on the squeeze)

fasted cardio: 30 min

db incline: 5 sets
cable palms in incline: 5 sets
db together press: 5 sets

cardio: 30 min
gym time: 55 min

meals:

6 meals, this week focusing on keeping a day to day carb intake of roughly 160 grams. get roughly 70 grams in the morning and 70 grams in the evening just bc of poor planning.


saturday: arms (last day on focusing on the squeeze for a good second or two)

fasted cardio: 30 min

4 exercises triceps x 5 sets
2 exercises biceps x 5 sets

cardio: 30 min
gym time: 1 hr 15 min

meals:

5 meals today



sunday: weights off

fasted cardio: 30 min

meals: 5 meals
cheat meal note: had 2 servings of cereal, just had to do it, and man let me tell you all it was phenomenal. i couldve eatin the whole box thats how amazing that experience was for me.

[sensitivenips]

monday: shoulders


seated shoulder press: 75 x 15, 95 x 12, 115 x 10, 125 x 6, 75 x 15
db seated side laterals: 10 x 15, 15 x 12, 20 x 10, 25 x 8, 10 x 15
smith behind neck press: 95 x 15, 115 x 12, 125 x 9, 125 x 8, 95 x 12
db seated rear laterals: 10 x 15, 15 x 12, 20 x 10, 25 x 10, 10 x 15
cable shoulder press: 80 x 15, 100 x 12, 110 x 10, 120 x 8, 80 x 15


cardio: 30 min
gym time: 1 hr 5 min


evening cardio: HIT 25 min


meals:
1: (time: 8:15am - 8:35am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 12:00pm - 12:30pm) 8 oz deli turkey & half avocado
(time: 1:30pm - 2:35pm) workout
3: (time: 2:50pm) 30g protein shake
4: (time: 4:30pm - 5:00pm) 8 oz cod & 4 oz coffee
(time: 5:25pm - 5:50pm) 25 min HIT
5: (time: 6:00pm) 30g protein shake
6: (time: 8:00pm - 8:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper
7: (time: 10:15pm - 10:30pm) 5 eggs mixed with pico de gallo


note: this week i am decreasing my carb intake to roughly 100 grams per day and consuming majority of this during meal 1. i will be jumping back on to carb cycling after this week, just wanted to throw my body a curve ball, not much of a curve though.

[sensitivenips]

tuesday: back


fasted cardio: 30 min


wide grip lat pull downs: 100 x 15, 120 x 12, 140 x 10, 160 x 9, 100 x 15
cable seated low rows: 40 x 15, 50 x 12, 60 x 10, 70 x 8, 40 x 15
palms in shrugs: 90 x 15, 140 x 12, 160 x 10, 180 x 8, 90 x 15
cable seated palms in low to high rows: 80 x 15, 100 x 12, 110 x 10, 120 x 7 + 1, 80 x 15
cable palms in wide grip low to mid rows: 52.5 x 15, 67.5 x 12, 77.5 x 10, 87.5 x 9, 52.5 x 15
smith behind shrugs: 135 x 15, 175 x 12, 195 x 10, 205 x 7, 135 x 15


cardio: 20 min stationary bike
gym time: 1 hr 10 min
bf: 14.9% (up .3 from last weeks reading)


evening cardio: HIT 25 min


meals:
1: (time: 8:50am) 15g protien shake
2: (time: 9:15am - 9:45am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
3: (time: 12:00pm - 12:30pm) 8 oz deli turkey & 3/4 avocado
(time: 1:30pm - 2:40pm) workout
4: (time: 2:50pm) 30g protein shake
5: (time: 4:00pm - 4:200pm) 8 oz cod, 2 table spoons of peanut butter & 4 oz coffee
(time: 5:30pm - 5:55pm) 25 min HIT
6: (time: 6:00pm) 30g protein shake
7: (time: 8:00pm - 8:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 2 table spoons almond butter
8: (time: 10:15pm - 10:30pm) 5 eggs mixed with pico de gallo

[sensitivenips]

cycle note: started 100 mg anavar on monday, this will continue through the end of my cycle here in 4 or 5 weeks. anavar is advanced pharma from blaster.

[sensitivenips]

wednesday: chest


incline: 115 x 15, 135 x 12, 155 x 10, 165 x 6 + 2, 115 x 15
palms in plate loaded incline: 90 x 15, 110 x 10 + 2, 130 x 8, 130 x 7 + 1, 45 x 12 + 3
db's together press: 40 x 15, 50 x 12, 60 x 10, 65 x 8, 40 x 15
standing cable fly's: 40 x 15, 50 x 12, 60 x 10, 70 x 9, 40 x 15


cardio: 30 min stair stepper
gym time: 55 min


evening cardio: 25 min HIT


meals:
1: (time: 9:15am - 9:45am) 6 eggs mix pico de gallo, 9 oz brown rice & 8 oz coffee
2: (time: 12:00pm - 12:30pm) 8 oz deli turkey & 1/2 avocado. supplements: 25mg cialis & 25mg viagra (i take this 5 - 6 days a week prior to workout, just havent been logging it)
(time: 1:30pm - 2:30pm) workout
3: (time: 3:00pm) 30g protein shake
(time: 5:00pm) 2 table spoons of peanut butter
(time: 5:30pm - 5:55pm) 25 min HIT
4: (time: 6:00pm) 8 oz cod
5: (time: 8:00pm - 8:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 2 table spoons almond butter
6: (time: 10:15pm - 10:30pm) 30g protein shake

[toppjimie]

wow nips.,i admirer your attention to detail.You stay pretty consistant with everything too.Nice Job brother!!!

[sensitivenips]

friday: arms

fasted cardio: 30 min

5 x triceps x 5 sets
3 x bi's x 5 sets

cardio: 30 min
gym time: 1 hr 10 min
weight: 213.5 lbs

evening cardio: none

meals:

6 meals carb focus below 100 gram all week, started eating gluten free granola bc im madly craving it. i mix straight granola with a semi flavored granola to add just a touch of sweetness.


sat: off

fasted cardio: 30 min

meals:

5 meals, less than 100 grams of carbs


sun: off

fasted cardio: 30 min

meals:

5 meals consistent with sat


mon: off

meals: 6 meals consistent with friday

[sensitivenips]

tuesday: shoulders

fasted cardio: 30 min

shoulder press: 5 sets
cable seated side laterals: 5 sets
cable palms in shoulder press: 5 sets
standing cable rear laterals: 5 sets

cardio: 30 min
gym time: 1 hr
weight: 213.5 lbs

meals: (starting carb cycling again)
meals:
1: (time: 9:15am - 9:45am) 6 eggs mix pico de gallo 8 oz coffee
2: (time: 12:00pm - 12:30pm) 7.5 oz deli turkey & 1/2 avocado & some peanut butter supplements: 25mg cialis & 25mg viagra
3: (time: 4:30pm) 8 oz smoked ham
(time: 6:00pm - 7:00pm) workout
4: (time: 7:15pm) 60g protein shake
5: (time: 9:00pm - 9:20pm) 8 oz chicken, mix onion and cherry tomatos marinated in grape seed oil salt & pepper & 2 table spoons peanut butter
6: (time: 11:15pm - 11:30pm) 5 eggs

note: checking my bf on wednesday so we will see if the last two weeks worth of changing the diet really benefited my cutter at all.

[rmkicks]

Very detailed log bro. Looks like you got a good thing going here. Results should be awesome!!

[sensitivenips]

update: unfortunately my schedule has become so busy that it is difficult for me to maintain a log. so from this point on until the end of my cycle which will be around the 1st or 2nd part of may i will continue to make updates, then will post befores and afters.

last week i got in 4 lifting days missing chest; fasted cardio roughly 4 days at 30 min, and maintaining 30min cardio post lifting. still maintaining 6 meals a day using the carb cycling protocol i started off with.

this week i am adding to my workouts. each workout will be the same routine as before, however i am doubling the working sets which makes it a bit more difficult to maintain heavy weight (at least what i would consider heavy for this routine). rather than 5 working sets there are 8. this has extended my workouts to lifting at minimum an hour (unless its chest day) and then i throw in the 30 min cardio post.

for example:
shoulder press: 75 x 15, 95 x 12, 95 x 12, 115 x 10, 115 x 10, 125 x 8, 125 x 8, & 75 x 15.

as of tuesday my bf is 13.5%

[toppjimie]

Ive always felt that its the "QUALITY" of the workout than the "QUANITY". 8 sets per bodypart is alot bro! You can rep the fuck out but too many sets will burn you out quick.I dont do more than 5,anything after that is overkill. Changing routines is a good thing to do,but are you making the Right Routine Change? Say i had a weak bodypart thats laging,i would add more exercise's to do or workout that bodypart more often,Not add more extra sets.Just some "food for thought" Nips.

[sensitivenips]

last week again 4 lifting days however i combine some chest work on shoulder day. had a cheat day on saturday, and my bf% went back up to 14% as of tuesday. interesting though the abs are slowly coming through. also have been using some venison sausage in a meal here or there. weight is still roughly 213.5 lbs.

this week i am trying to up the cardio a bit with morning, afternoon, and evening sessions.

my 12 week marker is approaching and have been considering extending it by maybe an additional 2 weeks or so. i have to say thus far ive been really happy with the products, especially when injecting cuz the oil slides right in.

[sensitivenips]

Ive always felt that its the "QUALITY" of the workout than the "QUANITY". 8 sets per bodypart is alot bro! You can rep the fuck out but too many sets will burn you out quick.I dont do more than 5,anything after that is overkill. Changing routines is a good thing to do,but are you making the Right Routine Change? Say i had a weak bodypart thats laging,i would add more exercise's to do or workout that bodypart more often,Not add more extra sets.Just some "food for thought" Nips.

yea i understand, but the thing is i dont know how to change it rather than adding more sets. my justifications for doing so are since im using a nandrolone it will help preserve muscle from wasting. im coming down to the wire and i want to make sure that these final weeks are ball busters cuz once i get off cycle this routine will be discontinued. in fact, depending on my progress i dont even know if i will continue doing light weight high reps if i still need to lose some bf, however will try to maintain similar cardio sessions with the morning fasted and post lifting.

[toppjimie]

My man Nips! Its nice to see that its coming together for you,showing inprovement is what drives us.You just keep doing what your doing and I believe you will reach you goal nips!

[sensitivenips]

as of today my bf = 12.4% @ 212 lbs.

saturday was my final npp shot, will continue on with test p for another week.

summary of cycle:
150 npp 50 test p eod roughly 12 weeks
bf: beg. 18.7% & end 12.4%
weight: beg 211.3 lbs end 212 lbs
diet: mostly comprised of carb cycling, did throw in a 2 week break with constant carbs. felt the carb cycling thus far was the way to go. occasional cheat meal once a week which i implemented in the 2nd half of cycle.

summary of products:
quality: i would have to say excellent on the basis that I maintained my body weight and dropped 6.3% bf, i mean nobody can argue against those numbers. occasional pip in the quads, pip everywhere else practically non-existent. gear is smooth so the oil went into the barrel and out with ease. i maintained great libido during entire cycle.
would i use dragon pharma again? yes, without question.

blasters anavar review:
ran a 4 week run @ 100mg ed. my vascularity increased tremendously, however the pumps would get a little annoying especially on shoulder day. i would work the shoulders so hard that the pain would continue even post workout, it made it difficult to even carry a water bottle, although stretching helped big time with this issue which i highly recommend.
would i use it again? heck yea i will.