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Originally Posted by
JJB1
That man is a freak when it comes to looking lean and grainy!
Last edited by JohnMcc; 08-16-2022 at 07:11 PM.
GET SOME!
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Today was BICEPS and TRICEPS:
I do all supersets and giant sets.
1st Round:
- 3 sets of band curls supersetted with lying one arm dumbbell extensions
2nd Round:
- 3 sets of standing barbell drag curls supersetted with single arm reverse band curls supersetted with skull crushers supersetted with narrow grip bench press
3rd Round:
- 3 sets of dumbbell Hammer curls supersetted with dumbbell kick backs
4th Round:
- 3 sets of alternating dumbbell curls supersetted with zottman curls supersetted with single arm reverse grip pushdowns supersetted with single arm overhand grip pushdowns supersetted with hammer grip pushdowns
The pump was intense after take my preworkout of 50mg anavar, 50mg tbol, 20mg Cialis, and a shit-ton of nootropics.
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Today’s diet is almost identical to yesterday:
Meal #1:
Protein/oat shake with 2 fish oil caps, 2 MCT oil caps, 1 taurine cap, 1 L-arginine tab, 1 magnesium cap, a multi vit/min/fruit/veggie tab
(30 minutes preworkout)
3 taurine caps, 3 L-arginine tabs, 1 magnesium cap
Meal #2:
Protein/oat shake with 2 fish oil caps, 2 MCT oil caps,
WORKOUT
Meal #3:
Protein/oat shake with 2 fish oil caps, 2 MCT oil caps, a multi vit/min/fruit/veggie tab
Meal #4:
10 egg whites with salsa, 7 white cheddar rice cakes.
Meal #5:
1/3Lb London broil, 2 slices Dave’s 21 grain/seed bread, lettuce, tomato, mustard.
Meal #6:
Protein/oat shake with 2 fish oil caps, 2 MCT oil caps, a multi vit/min/fruit/veggie tab.
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Some guys on other forums keep saying I need to up my fats. This is my response:
“Each of my 4 daily shakes has 8 grams of sunflower oil, 2 grams of fish oil, and 2 grams of MCT, and 5 grams of fat from oats, My total daily fat intake is 650 calories. My total calories is around 3,600. That’s 18% fat. Any higher wouldn’t be conducive to cutting unless I lowered my carbs which is a big no. Low carbs makes me flat and lethargic which will affect my training. I’m in this for the long haul, not a quick fix.”
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Today was DELTS and TRAPS:
I did mostly all supersets and giant sets.
1st Round:
- 3 sets of lateral dumbbell raises supersetted with band lateral raises.
2nd Round:
- 3 sets of front dumbbell raises palms down supersetted with front dumbbell raises hammer grip supersetted with band raises palms down supersetted with band raises hammer grip.
3rd Round:
- 3 sets of upright rows with a barbell.
4th Round:
- 3 sets of bent over rear dumbbell lateral raises supersetted with dumbbell shrugs supersetted with band rear delt movement hammer grip supersetted with band face pulls supersetted with band rear delt movement neutral grip.
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SUBD in for sure, get after it my man!!
Pain is weakness leaving the body!
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I just had my 1st solid food meal of the day after 3 protein/oat shakes earlier. I think I went a big too hog wolf on the rice today. I’m actually full which I should never feel while dieting. I had 1/2Lb extra lean ground turkey 99/1, and 4 cups of steamed basmati rice. Definitely a carb heavy meal. But. it was post workout so it’s all good. I’ll call today my high carb day. 
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Meal #5 today was 1/2Lb London broil steak, 2 slices Dave’s 21 grain/seed toast, lettuce, tomato, mustard.
Meal #6 was 2 scoops syntha-6 EDGE Protein powder and 2 scoops oats. 2 fish oil caps, 2 MCT caps, 1 multi vitamin/mineral/fruit and veggie tablet.
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LEG DAY:
I just finished my leg workout. I feel a bit nauseas now. I cut it off at 6 sets. My legs were toast at that point. My goal on legs is to keep the muscularity I have and enough strength to allow me to walk without my leg collapsing from existing nerve damage. My left leg hasn’t given out in awhile so I’m pleased.
I did 6 sets of dumbbell squats squatting with back upright 1/3 of the movement, then dead lifting the final portion of the movement and touching the dumbbells to the ground. I do the exact reverse on the way back up. Each set had 8-10 reps with feet shoulder width apart, followed by wide stance for 5-8 reps, followed by slightly inside shoulder width stance for 3-5 reps. So, 6 sets of 16-23 reps. Without dropping the dumbbells I did standing calf raises, 6-12 reps, followed by single leg calf raises without the dumbbells for 5-8 reps, followed by both feet calf raises for 5-8 reps.
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