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Damn bro u look bigger than 188lbs
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So I think I am going to start logging the previous day each morning. Between work, lifting and kids schedules the evenings just do not seem to provide enough time. If there is one place in all of it I can skimp and push to the next morning its typing.
So here goes for Tuesday, 2-19-19:
Waking Glucose: 94, Glucose at 3:30Pm Between Meals 3&4: 127
Meds: 100 var / 100 Primo Ace
Meals: Same as Monday, 2-18 minus 1 slice of toast with Breakfast. I will be running the same exact meals all week, each week and only switching between off day and lift day food regimens.
Total Food breakdowns for todays lift day are as follows: 3507 Calories, 43/35/22
The lifts. Back and Bi day:
Machine rows: 2 non working sets of 105 x 15
Working sets: 210x10, 210x10, 180x10
Chest supported t bar rows:
2 non working sets of 90x10
Working sets: 180x6, 240x6, 210x6
V Grip lat pulldowns:
1 non working set: 90x10
3 Working sets: 180x6, 240x6, 210x6
BB Shrugs superset with bent over DB fly.
105x12, 20x12
3 supersets of 120x12, 20x12
Snatch grip rack pulls:
315x6, 2 sets of 410x4
Bent over hammer curls: 40x12 for 4 sets
Machine preachers:
1 non working set: 60x15
3 working sets: 90x8, 70x5, 50x8
100# Kneeling cable crunches: 30,20,50. I have to hit 100 Sets of abs every lift day regardless of how many sets of what.
Incline walk. 3.2 Pace at 4 percent incline: 20 minutes. App 125 BPM throughout.
Between Mondays workout and this workout last night, I am welcoming some recovery today. This back day was a welcomed, self inflicted ass beating.
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Originally Posted by
teejey
Damn bro u look bigger than 188lbs
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I could be. It’s been 18 days since I stepped on a scale. I may wanna do that soon. Right now I am really focusing on the tape and calipers. If bodyfat Is staying in check and the waist is staying tight I’m a happy man.
Drillit
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Originally Posted by
Drillit
I could be. It’s been 18 days since I stepped on a scale. I may wanna do that soon. Right now I am really focusing on the tape and calipers. If bodyfat Is staying in check and the waist is staying tight I’m a happy man.
Drillit
I'm the same way bro i pay more attention to the changes in the mirror,than the,scale. 215 will look completely different over a few,months
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SUP BOP.
Rest day. A welcome one at that. I am feeling yesterdays back workout for sure and need to rest up for tomorrows leg day.
100 VAR/ 100 PRIMO ACE Today with .5 adex.
Food:
Breakfast: 1.5 cups egg replacement, 8 slices turkey bacon, 1 slice sourdough bread. Hot sauce. All of it.
Meal 2: 50g whey, 1/3 cup almonds
Meal 3: 8 oz chicken breast, 1/3 cup almonds.
Meal 4: 65 grams extra wide wheat pasta, 12.5 oz turkey breast.
Meal 5: 2.5 scoops wheybolic (50g protein)
Total Cals: 2,691 cals. macros are 44/20/35
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Following along. Really curious to hear your end conclusions on the primo tabs. Haven't run these before but keep feeling the itch.
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Evening Gents. Great Day today despite the fact that it was leg day.
Lets get it:
The meds: 100 primo ace/ 100 anavar, 400 primo e, 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: 16oz chicken breast, 1.3 cups jasmine rice (I was hungry)
Post Post/ meal 6: 50g whey, .75 cup quick oats, sprinkle of PB2
Total is 3,757 Cals, Macros are 46/32/22
The lifts:
Squats, narrow Stance: 135x8 for 2 sets, 225x6 for 3 sets
Squats, wide stance: 135 x 8 for 2 sets, 225x4 for one set. yep, my knee is still a piece of shit. This makes me angry.
Seated hamstring curls: 2 non work sets of 95x15, 3 working sets of 185x10, 165x10, 165x10
Leg Press: 270x12, 340x12, 450x12
Calf presses: 150x15, 200x15, 200x15, 150x15, Rest pause of 150x12,12,8
Leg extensions: 75x20 for 2 sets, 65x20, 55x20
100# kneeling cable crunches: 100
20 minutes treadmill HR 125 ish.
That concludes this leg day. Tomorrow we can get some chest and triceps trained up. Cant wait!
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Nice volume! ALso a shit load of food. Haha. Keep it up brother
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Morning all. Got a great nights sleep last night. Much needed ten hours. Now I am gonna get into yesterday before I really kick off this rest day:
Meds: 100 Anavar, 100 primo ace oral.
The foods. If you havent noticed, they dont change except rest and lift days. Its boxes on a spreadsheet I check throughout the day. Today I replaced my meal 6 shake with a little treat because I was super hungry and craving some sodium:
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: 16oz chicken breast, 1.3 cups jasmine rice (I was hungry)
Post Post/ meal 6: 3/4 cup rice, 1/4 cup stewed tomatos, 1 cup mexican blended cheese, 2 oz black bean Tostitos.
Total cals: 4,080, Macros: 41/29/30 - Fats are a bit higher than I want to see them. Mostly because of that cup of cheese. But I be damned if I pretend I did not enjoy every last bite of it.
Workouts:
Today is blood volume phase, chest and shoulers.
Machine chest press:
2 non work sets: 150x20, 135x25
Working sets: 50x20, 135x25
Muscle rounds: 225x5x5
Peck deck: 120x20x3, 105x20
Smith Guillotine press:
Non working set: 20x135
Working set: 185x9, 145x15, 135x16
OH DB Shoulder press:
Non working set: 40x15
Working sets: 50x20, 50x20, 60x15, 50x15
Standing cable flies superset with tri rope pushdowns:
100x20 & 50x20
100x15 & 40x15
100x20 & 40x20
100x20 & 40x12
Wrist cuff cable side lateral raises, double drop sets:
40,30,20 x 12 Each for 3 total sets.
Cable crunches - kneeling 100 pounds - 100
This was a great workout. My chest was so full I could not flex it if I tried and my shoulders were on fire all the way home.
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Thanks Left! The volume is taking some adjusting for sure but I like the way it makes me feel. Day one was rough. I am adjusting well to the increased food intake. As of this morning my waist is up .5 inches but I look much more defined. Calipers show less bodyfat on my mid section despite the little increase at the tape. I am okay with this. Tomorrow will be my weekly check in with the man. Since I began eating more and following this plan I feel like I am hungrier than ever.
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