Thread: Nips Culminating DP Run

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.

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)

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

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.

Originally Posted by animal87

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.

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.

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.

Good job

Very detailed, enjoying following along.

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