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01-14-2019, 04:49 AM
#1201
Day 214
Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
Meals:
Meal 1 pre-workout Shake
Calories: 465
1 serving whey concentrate, chocolate
1 serving whey concentrate, unflavored
4 tbsp pbfit powdered peanut butter
1 packet amazing grass green superfood
1 serving green superfood powdered supplement
Meal 2
Calories:
3 farm fresh eggs
6 servings egg whites
6oz shredded chicken breast
1/2 cup jalapeños
1/3 cup shredded cheese
Meal 3
Calories: 567
2 cups cottage cheese
Apple slices
Meal 4
Calories: 535
15oz organic carrot sticks
1/3 cup Mexican shredded cheese
5 tsp cholula hot sauce
4oz chicken breast
1 yellow onion, small
1 ancient grains wrap
Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine
Hit the ground running today... woke up hit the gym, hit a shower and off and running I went... I thought I only had a few things to handle today... but it turned into a laundry list of things... then things turned into other things... but I got all things done and even just wrapped up meal prep... man it was busy day...
Hope y’all had a kick ass day today!
Daily gratitude item:
Grateful to see that I’ve grown as a maturing human and can accept that things won’t always go my way and I won’t always get what I want... but I don’t have to throw a temper tantrum inside my head and make myself feel all shitty about it... that’s pretty huge tbh lol...
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8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
————————————————2 Kirkland sleep aid
Total water consumed until now:
1.75 gallons
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Total Calories and Macros today
Calories: 2,213
Protein: 266
Carbs: 145
Fiber: 32
Sugar: 72
Fat: 59
Workout:
Shoulders Day
Warm up supersets
4 sets @
15lbs x 20 reps each
Dumbbell front raises
Dumbbell lateral raises
Dumbbell Bent over rear delt raises
Arnold press with a wrist twist @ end of movement...
3 sets @
45s x 10 reps
3 sets @
40s x 10 reps
3 sets @
25s x 10 reps
Front Raises (with straight bar)
3 sets @
70lbs x 10 reps
2 sets @
50lbs x 10 reps
Cable upright Rows
4 sets @
100lbs x 10 reps
Bent Over Lateral Raises (single cable)
3 sets @
50lbs x 10 reps
2 sets @
45lbs x 10 reps
Front Raises (dumbbells)
3 sets @
35lbs x 10 reps
2 sets @
25lbs x 10 reps
Lateral dumbbell Raises
4 sets @
25lbs x 10 reps
Seated cable lateral Raises
3 sets @
25lbs x 10 reps
Seated Machine Press
3 sets @
150lbs x 10 reps
2 sets @
100lbs x failure
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Post Thanks / Like - 3 Thanks, 4 Likes, 0 Dislikes
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01-14-2019, 07:02 AM
#1202
Meal Prep Sundays! Get it Mike!
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01-15-2019, 05:15 AM
#1203
Day 215
Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
125mg TestC
100mg NPP
Meals:
Meal 1
Calories: 410
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
Meal 2
Calories: 410
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
Meal 3
Calories: 617
2 cups cottage cheese
36 Apple slices
Meal 4
Calories: 1,271
3 servings love crunch, dark choc& peanut butter granola
1 yellow onion
8oz chicken breast
5 tsp cholula hot sauce
1/3 cup shredded Mexican cheese
15oz bunny love baby carrots
2 servings jalapeño
10 servings egg whites
Meal 5
Calories: 600
4 servings love crunch, dark choc& peanut butter granola
Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine
Took the night off from gym, to go give platelets at the Red Cross... work was crazy insane anyway and definitely put muscles to work... at one time while trying to wrench on some pipe, I was straining so hard I saw light worms everywhere... I finally won in the end and got the pipe out.. thank goodness...
I was scheduled for legs... so I’ll just start the week off tomorrow and play it out the best I can to keep on track...
Daily gratitude item:
Grateful I’m not sleeping on a bus bench in this miserable cold... it hurts my heart to see these people living like that... but I also know from personal experience, it’s a life choice for many...
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9:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
————————————————2 Kirkland sleep aid
Total water consumed until now:
2.25 gallons
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Total Calories and Macros today
Calories: 3,308
Protein: 260
Carbs: 254
Fiber: 36
Sugar: 119
Fat: 120
Workout:
No gym, Red Cross platelets donation
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01-15-2019, 08:00 AM
#1204
Keep it up Mike.
Speaking of blood donations. I made an appoint in a few weeks to go. Hoping I don't get declined.
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01-16-2019, 04:10 AM
#1205
Originally Posted by
leftkz
Keep it up Mike.
Speaking of blood donations. I made an appoint in a few weeks to go. Hoping I don't get declined.
You’ll be gtg... you’ll be helping another and you benefit by getting rid of a bunch of extras from your body ;0) get on a regular routine of every time they’ll let you (like every 8 weeks) you’ll be cruising just fine on or off cycle...
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01-16-2019, 04:13 AM
#1206
Day 216
Upon wake up:
20mg Omeprazole
12.5mg Aromasin
3iu HGH, TP mauve top
.25mg Caber
5,000mg creatine
Pre-work out:
3iu HGH, TP Mauve Top
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine
Post workout:
1 serving BCAA’s 4:1:1
1 serving 5,000mg creatine
Meals:
Meal 1
Calories: 710
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
2 servings love crunch, dark choc& peanut butter granola
Meal 2
Calories: 980
2 turkey sausage patty
1 farm fresh egg
1 pepper jack cheese slice
36 slices apple
4 tillamoos cheddar cheese snack
Meal 3
Calories: 1,565
1 bag buffalo chicken dip potato chips
1 bag avocado ranch corn tortilla chips
1 taco and cheese Taquito
1 Monterey Jack and chicken Taquito
1 jalapeño and cream cheese Taquito
Meal 4
Calories: 760
4 chocolate chunk brownie protein bar
Meal 5
Calories: 609
4oz organic ground beef
1 cup chopped yellow onion
1 1/2 servings portobello mushroom soup
1/2 cup sliced portobello mushrooms
1 cup organic cauliflower rice
4 tbsp sour cream
1 tbsp Worcester sauce
1 tsp better than bouillon
Plus vitamins:
Tudca, NAC, Potassium Citrate, Vit D3, Vit B6, Vit E, Super B complex, Wild Alaskan Fish oil, Glucosamine, MSM, Chondroitin, Turmeric, Vita-liver, Liver Support, S-Acetyl Glutathione, Organ Defender, Taurine
Work started early AF again.. I was all over the place today wrapping up small odds and ends... very productive day though!
Not sure wtf my issue was with food today... I couldn’t get enough... I was starving all day, even after eating... I was still starving... I made poor choices when I went to get a monster at 7-11... I wanted to eat the whole store... I bought a bunch of crap and pounded it all right then... and I was still starving... so of course, I bite it I write it... even though I’m thoroughly embarrassed.. I’ve done so friggin good.. then just out of left field, I blow it... oh well.. we shall see how the week pencils out... hopefully I didn’t fuck myself out of pancake Saturday lol..
Hit the gym and it was blissfully empty lol.. I hope it stays this way now. I had full access to anything and everything... I did notice the kettle bell slingers and platform jumpers in the corner... how the hell do they do that bull legged kettle bell swinging without blowing out a shoulder? Or bulldozing their ballsacks? I mean, they were literally over extending their arms swinging it to the top/back of their effing head!! Then down and under until the bell was out past their ass... I can’t imagine they’ll be doing that for very long without getting injured...
I got in a good arm routine, even though I modified it and dropped a bit of volume. I decided to go slow and extremely controlled today. My muscles responded nicely and I got a great workout in ;0)
Got my creatine and bcaas in last night.. so I started that today.. I’ve been so turned off by supplements as I’ve wasted hundreds per month on them in the past with no noticeable differences between taking them or not... so now that I’m pushing myself harder again and my body is starting to fight back with small ailments here and there, Ive decided to retry simple supplements and not going crazy like I use too... I’ll try it out for 6 months and see how it goes.. so I guess I gotta load the creatine... so the next 5 days will look a little ridiculous dosing it.
Daily gratitude item:
Grateful to have the ability to see. For my eye sight. Today I saw someone who didn’t have theirs. It really made me think about mine and how grateful I am for having it.
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8:00pm
50mg metoprolol (BP meds)
300mg Ranitidine (antacid)
5mg melatonin
1 5-HTP Plus
————————————————2 Kirkland sleep aid
5,000mg creatine
Total water consumed until now:
1.75 gallons
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Total Calories and Macros today
Calories: 4,624
Protein: 227
Carbs: 327
Fiber: 96
Sugar: 80
Fat: 251
Workout:
Modified Arm routine. Less volume, more concentration, very controlled, very slow movements...
-Biceps-
Alternate Bicep curl, w/dumbbells
1 set @
15lbs x 50 slow reps with flex
1 set @
75lbs x 2 reps
3 set @
65lbs x 6 reps
3 set @
60lbs x 6 reps
3 set @
55lbs x 8 reps
3 set @
50lbs x 8 reps
Alternate Hammer curls w/dumbbells
3 sets @
40lbs x 10 reps
Cross body hammer curls w/dumbbells
3 sets @
45lbs x 8 reps
Flexor incline curls
3 sets @
25lbs x slow to failure
-Triceps-
Cable triceps push downs w/bar
5 set @
100lbs x 30 reps
Reverse push downs w/bar
3 sets @
100 bs x 15 reps
Push downs w/rope
3 sets @
100lbs x 15 reps
Superset x’s 4 sets:
Cable tricep extension
100lb x 15 reps
Reverse curl with easy bar
50lb x 15 reps
Then I was out of gas... so I couldn’t continue forearms... called it good
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01-16-2019, 04:50 AM
#1207
Well CM, I’ve been gone awhile but you and your log just keep chugging along. Strong too. Props brother! Dedication and attention to detail equals success. Great job!
Sent from my iPhone using Tapatalk
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01-16-2019, 04:54 AM
#1208
Originally Posted by
docgreen77
Well CM, I’ve been gone awhile but you and your log just keep chugging along. Strong too. Props brother! Dedication and attention to detail equals success. Great job!
Sent from my iPhone using Tapatalk
Thank you brother!!! Welcome back!! Hope all is well with you brother!
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01-16-2019, 04:59 AM
#1209
Yeah I’m better now that I’m back. I didn’t realize how much the forums and the guys make a difference in well being. It’s a good place to vent and forget about all of the other bs going on around me. But yours still on top of your log and that’s awesome!
Sent from my iPhone using Tapatalk
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01-16-2019, 08:19 PM
#1210
Originally Posted by
docgreen77
Yeah I’m better now that I’m back. I didn’t realize how much the forums and the guys make a difference in well being. It’s a good place to vent and forget about all of the other bs going on around me. But yours still on top of your log and that’s awesome!
Sent from my iPhone using Tapatalk
BOP saved my life... if you met me last August, you’d say I’m no where near the same man today... I came here depressed, hopeless, broken, weak, a negative Nancy, horrible outlook on life and an extremely poor quality of life.... I’m a completely new man. Those things (a little negativity I’m still in process of getting rid of) are almost completely non-existent anymore. It’s directly because of BOP and everyone I’ve met here... so I get that brother... grab a seat bro, kick off your shoes, enjoy being home ;0)
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