Back to the grind full steam today boys. Got my new diet. New workout and its on.
The meds: 100 primo A, 400 Primo E, 100 Var, 250 test E
The foods:
Breakfast: 1.5 cups southwest egg replacement, 8 slices turkey bacon, 2 slices sourdough bread
Meal 2: 50g whey, 1/3 cup almonds, 16 oz lactose free skim
Meal 3: 9 ounces chicken breast, 1/3 cup almonds
Meal 4: 16 oz lactose free skim, 50g whey
Pre workout: 2 slices daves killer white bread, 2 tbs sugar free blackberry jam
Intra workout: 58g highly branched cyclic dextrin, 5g EAA, 10g BCAA, 5g creatine
Post workout/ Meal 5: 8oz chicken breast, 1.3 cups jasmine rice
Post Post/ meal 6: 50g whey, .75 cup quick oats
Total is 3,632 Cals, Macros are 42/36/22
The lifts. This is a hell of a program. It whipped my ass!
Machine flat press: 2 non working sets of 150x15, 3 working sets of 255x7, 180x10, 150x10
DB flat press: 2 non working sets of 40x15, 2 working sets of 85x6, 75x6
BB incline press: 3 working sets of 185x10, 155x10, 135x10
DB shoulder press: 80x8, 70x8, 60x8
Incline DB bench: 100x6, 80x6, 60x10
DB side lateral raises: 4 rest pause sets, 25x10,5, 17.5x11,10
DB front raises: 4 rest pause sets: 20x16, 8, 16.5x13,11
70 pound kneeling cable crunches: 100
20 minutes brisk walk at 4 incline - heart at 130 BPM
I am gonna feel that tomorrow. Feeling great and loving the way I am staying so full. Pumps are fantastic.
https://uploads.tapatalk-cdn.com/201...62d1a3ab20.jpg