- Joined
- Jul 24, 2012
- Messages
- 3,437
- Reaction score
- 2,953
- Points
- 113
Doing great!! Love the prostate care blend also! Cheers !!
Max
Thought I would see if it decreases the tris to the BR at night.
Doing great!! Love the prostate care blend also! Cheers !!
Max
Thought I would see if it decreases the tris to the BR at night.
Increasing water to make up for the sweating?Today was a pull day. Feeling ok. This heat is just sucking the life out of me it seems like. Had to be out on a number of job sites this week and by 10:00am my clothes were soaked all the way down to my drawers. I really don’t like it when temps are in the 90’s and the humidity is over 69%. It sucks at best. Other then that feeling pretty good. Definitely more aggression but trying to keep it in the gym. Strength is up and libido is up as well. Hutton a little bit of the Tren kink! I don’t know if everyone that runs Tren gets that way but I do for sure. Other then the jump in aggression, the link is one way I know without a doubt that the Tren is kicking in.
Pull-ups - 3 sets to failure;12,11, 11
Seated Incline db curl - 3 sets 15-20 reps to failure 25’s
Smith Row - 2 sets 10-12 reps 1 rep short of failure-140
Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35
DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s
Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb
Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)
Meal 3
6oz Chicken Breast
1c White Rice
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli
Meal 5
7oz Flank steak
1c White Rice
1 c Brussel sprouts
1 c asparagus
2tbsp olive oil and vinegar dressing
Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
E- 180 mg qd
Potassium - 99mg qd
B-12- 1000mg qd
Magnesium- 400mg qd
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg eod
Vit.C-500mg eod
Vit. D3-500IU-qd
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd
Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
Love the strength increases.Yesterday was leg day
Pushed my leg curls up to 70- uP 10 lbs.
Weight is down to 164 currently and I’m feeling good.
Looks like we might get sitter break from the heat later this week so that’s even better.
Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure 220x12/12
Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure - 155lbs
Walking Lunge - 3 sets 12-15 reps per side to failure - 50lbs
Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set - 70 lbs x 10/10/4/4/4/4
Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Today’s meals:
Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb
Meal 2 (post workout)
50g protein from Whey
1c Rice crispies
Meal 3
6oz Chicken Breast
1c White Rice
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens Brussels sprouts
Meal 5
7oz Sirloin steak
1c White Rice
2c green beans
2tbsp olive oil and vinegar dressing
ECA Stack
T4-50mcg
Same vitamins:
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
E- 180 mg qd
Potassium - 99mg qd
B-12- 1000mg qd
Magnesium- 400mg qd
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg eod
Vit.C-500mg eod
Vit. D3-500IU-qd
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd
Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
This was a good but stressful and hot week. Still pushing forward and working on achieving a better defined physique.
Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10
DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s
Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s
Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs
DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s
DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs
Friday- Pull-ups - 3 sets to failure;12,12,12
Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15
Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12
Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15
DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20
Saturday - Off
Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12
Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12
Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs
Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3
Abs /done every workout
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Cardio has been increased from 3 to 6 days a week 30 minutes at light intensity.
Diet has been modified slightly.
Dropped cabs at meal 5 on training and non training days and dropped the peanut butter on non training days with Meal 1.
Training days -
Meal 1 (1 hour pre-workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb
Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)
Meal 3
6oz Chicken Breast
1c White Rice
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c Greens (broccoli, spinach, green beans, etc)
Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing
Non Training Days -
Meal 1
12oz Egg Whites
40g cream of rice
Meal 2
6oz Chicken Breast
1c White Rice
Meal 3
50g protein from Whey
2tbsp natural pb
Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)
Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
2c greens
2tbsp olive oil and vinegar dressing
Thursday-Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 110 lbs x10/10/10 at nice I can hit 12/12/12 I will bump this up 2.5 lbs an see how it goes.
DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s
Bent over rear lateral - 2 sets of 15-20 reps to failure 25’s
Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs
DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set of 25’s
DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs
Friday- Pull-ups - 3 sets to failure;12,12,12 probably going to add a little weight this week to increase my resistance.
Seated Incline db curl - 3 sets 15-20 reps to failure 25’sx3x15
Smith Row - 2 sets 10-12 reps 1 rep short of failure-150x2x12
Hyper extension - 3 sets 10-15 reps 1 rep short of failure-25x3x15
DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’sx2x20
Saturday - Off
Sunday- Legs -
Smith Normal Stance Squat - 2 sets 8-12 reps 1 rep short of failure
230x12/12- going to stay here one more week and then bump up 5-10lbs
Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure
205x12/12- going to stay here for another week before increasing my weight by 5-10 lbs
Walking Lunge - 3 sets 12-15 reps per side to failure -
50lbs
Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set -
70 lbs x 12/12/4/4/3/3
Abs
Crunches 3 sets to failure
Vaccumms fifteen second hold x 3 minutes
Greer:
Tren 200mg/wk
Bold 200mg/wo
Test 200mg/wk
ECA Stack
Vitamins
Alpha Lipoic Acid 300 mg qd
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qd
Insulin Resistance Reduction
Lecithin 1200mg/eod
E- 180 mg qd
Potassium - 99mg qd
B-12- 1000mg qd
Magnesium- 400mg qd
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg eod
Vit.C-500mg eod
Vit. D3-500IU-qd
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod
ASA 81mg qd
Prostate Health
Cran Max 50mg
Lycopene 5mg
Soybean Germ 150mg
Pumpkin Seed Ext. 150mg
Saw Palmetto 500mg
Set a goal! Make a plan! Stick to the plan! Reach the goal!
Great log...I noticed the cluster set on hams, also seem to be doing more work in that area. Great whole food meals /super clean! I like it! Kicking Ass Push45(lol)
Max
Hit legs Today.
Smith "Wider" Stance Squat (not crazy wide, just be sure toes are out and your knees are tracking in that path) - 2 sets 8-12 reps 1 rep short of failure 170x hi
Stiff leg dead (db's or Smith) - 2 sets 8-12 reps 1 rep short of failure 150x
Walking Lunge - 3 sets 12-15 reps per side to failure 50x
Lying leg curl - 2 sets 8-12 reps 1 rep short of failure, 1 cluster set
2 low days, 1 high day, repeat.
Abs: Inverted crunches on inversion table
3 sets to failure.
Diet has changed slightly.
I’m still running 1 High day/ 2 low days
The change is an extra cup of rice with first post workout solid meal. Coach says my legs are leaning out to fast and doesn’t want to jeopardize fullness.
Meal 1
12oz Egg Whites
50g cream of rice
1tbsp natural pb
Meal 2
50g protein from Whey
2 packets oats or 1c regular oats (looking for 40-50g carbs)
Meal 3
6oz Chicken Breast
2 c White Rice
Meal 4
6oz Chicken Breast
1c potato
1c Greens (broccoli, spinach, green beans, etc)
Meal 5
7oz 85/15 ground beef
2c greens
2tbsp olive oil and vinegar dressing