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  1. #31
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    Day 9. Leg Day. 9/14

    Since starting my new job as a limo driver my back is not use to sitting this long so it was pretty sore when I woke up. Right in the lower back, tail bone area. So I decided to go less weight, less sets but higher reps. Had a better pump than I expected.

    Workout-

    Squats-
    135 for 10 (warm up)
    225 for 10 (warm up)
    315 for 15 (working set)
    315 for 15 (working set)
    Would always try 405 but avoided it because of back soreness and gave extra reps and a set with 315

    Leg Extension-
    75 for 15
    75 for 15

    Leg Curl-
    50 for 15
    50 for 15

    Calves-
    30 reps on stairs x 2
    10 reps straight
    10 reps outside
    10 reps inside

    Diet was spot on today. Ate everything I wanted to from Day 2 diet. Thats the diet Iím aiming for everyday. I can literally eat the exact same meals everyday and never get bored. As long as Iím seeing results. I donít eat for flavor, I eat for results.

  2. #32
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    Quote Originally Posted by BodybuilderZepp View Post
    Day 9. Leg Day. 9/14

    Since starting my new job as a limo driver my back is not use to sitting this long so it was pretty sore when I woke up. Right in the lower back, tail bone area. So I decided to go less weight, less sets but higher reps. Had a better pump than I expected.

    Workout-

    Squats-
    135 for 10 (warm up)
    225 for 10 (warm up)
    315 for 15 (working set)
    315 for 15 (working set)
    Would always try 405 but avoided it because of back soreness and gave extra reps and a set with 315

    Leg Extension-
    75 for 15
    75 for 15

    Leg Curl-
    50 for 15
    50 for 15

    Calves-
    30 reps on stairs x 2
    10 reps straight
    10 reps outside
    10 reps inside

    Diet was spot on today. Ate everything I wanted to from Day 2 diet. Thats the diet Iím aiming for everyday. I can literally eat the exact same meals everyday and never get bored. As long as Iím seeing results. I donít eat for flavor, I eat for results.
    When you do your leg extensions do you adjust your foot placement with the direction of where you point your toes? The only reason I'm asking is when I'm hitting high reps like that, sometimes I will point out, then I will point in and then I will have a regular position..

  3. #33
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    Quote Originally Posted by Vision View Post
    When you do your leg extensions do you adjust your foot placement with the direction of where you point your toes? The only reason I'm asking is when I'm hitting high reps like that, sometimes I will point out, then I will point in and then I will have a regular position..
    For leg extension my feet are neutral. But for leg curl my toes are pointed upward to get a better contraction. I donít point toes out or in, only do that with calves.

  4. #34
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    Day 10. Back Day. 9/15

    Workout-

    Bent Over Rows-(No Straps)
    135 for 15
    185 for 12
    225 for 10
    275 for 9

    Deadlifts-(With Straps)
    315 for 10
    405 for 8
    495 for 6

    Pull Ups-
    10
    10
    10

    Diet-

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter

    Meal 2-
    Chicken
    Rice

    Meal 3
    Steak Quesadilla

    Gym Time

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter

    Meal 5-
    Steak
    Sweet potato

    Meal 6-
    2 Chocolate Rice Cakes with peanut butter and jelly

    Spot on day. Felt really strong today. Grip strength felt great, hit a PR doing 275 bent over row for 9 reps with no straps. I could probably bent over row 365 for a few with straps but I notice I get a much better contraction in my back with this exercise if I actually hold the weight with my bare hands. Plus this exercise cramps up my hamstrings if I go to heavy. Chalk helps and smelling salts if you like them. I use smelling salts on my biggest lift of the day, just that 1 set to really get in the zone. Also like my wife slapping my upper back before I squat lol. Make it intense.

    The thing I need to improve on is my water intake. Iím only getting about 4 bottles in throughout the day of straight water. I drink milk and ice tea with most of my meals and coke with the unhealthy ones. Going to post my meals with drinks to keep myself more aware. This log helps me keep myself in check.

  5. #35
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    Quote Originally Posted by BodybuilderZepp View Post
    Day 10. Back Day. 9/15

    Workout-

    Bent Over Rows-(No Straps)
    135 for 15
    185 for 12
    225 for 10
    275 for 9

    Deadlifts-(With Straps)
    315 for 10
    405 for 8
    495 for 6

    Pull Ups-
    10
    10
    10

    Diet-

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter

    Meal 2-
    Chicken
    Rice

    Meal 3
    Steak Quesadilla

    Gym Time

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter

    Meal 5-
    Steak
    Sweet potato

    Meal 6-
    2 Chocolate Rice Cakes with peanut butter and jelly

    Spot on day. Felt really strong today. Grip strength felt great, hit a PR doing 275 bent over row for 9 reps with no straps. I could probably bent over row 365 for a few with straps but I notice I get a much better contraction in my back with this exercise if I actually hold the weight with my bare hands. Plus this exercise cramps up my hamstrings if I go to heavy. Chalk helps and smelling salts if you like them. I use smelling salts on my biggest lift of the day, just that 1 set to really get in the zone. Also like my wife slapping my upper back before I squat lol. Make it intense.

    The thing I need to improve on is my water intake. Iím only getting about 4 bottles in throughout the day of straight water. I drink milk and ice tea with most of my meals and coke with the unhealthy ones. Going to post my meals with drinks to keep myself more aware. This log helps me keep myself in check.
    What exactly does two bowls of oatmeal equate to? How many grams of oats are you taking in?

  6. #36
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    Quote Originally Posted by Vision View Post
    What exactly does two bowls of oatmeal equate to? How many grams of oats are you taking in?


    Iím not a huge oatmeal eater but I love these instant packets. I use 2 instant packets with milk and sugar.

    1 packet is-

    110 Calories
    19 Carbs
    4 Protein
    2 Fat

  7. #37
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    Quote Originally Posted by BodybuilderZepp View Post
    Day 5. Arms. 9/10

    I like to superset tris to bis for arms.

    Workout-

    Tricep Cable Pushdown to Bicep Cable Curl

    Reverse Tricep Cable Pushdown to Reverse Bicep Cable Curl

    Headcrusher to Close Grip to Standing Curl (with curly bar)

    Then did some isolated work to finish it off, Single Arm Rope and Concentration Curls Standing Across Body

    Reason I havnít updated the past few days was because I started a new job. Turns out Friday was my last day working and training in my gym because of Biden and his new mandates. My gym is requiring everyone to get the vaccine and I refuse. Some of my clients will train at my home gym, but others are pro vaccine and wonít. Before I was a full time trainer I was a truck driver and uber driver, so I have my cdl and tlc license. Went to a local Limo place and they hired me on the spot and I started work that night. Drove a group to a wedding, waited in the area and went back to pick them up. About 6 hours total, but only actually drove 30 mins there and 30 mins, $350 cash not bad. A little disappointed about my gym. But luckily Iím prepared this time, made a home gym during the start of the pandemic.

    Day 6. Off Day. 9/11

    Worked again all day. Drove a group to a casino and actually got to go inside and have a little fun myself. My diet has been really bad adjusting to this new job. Going to start bringing food with me after I go food shopping tomorrow.

    Day 7. Off Day. 9/12

    Finally an off day from the gym and work. Went food shopping so Iím prepared for next week. Ate like a pig today and ordered pizza and wings. Enjoyed my day off.

    And had my wife take a current pic of myself:



    Had to edit out my tattoos. Will take a better one next time with legs included. Iíll do some mandatory poses.
    Nice thick Muscle!! Hate all these rules/mandates but, I will do what I gotta do! Kick ass Zepp

    Max

  8. #38
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    Day 11. Shoulder/Hamstring Day. 9/16.

    Hamstrings first today because didnít hit 405 on squats this week.

    Workout-

    Hip Thrusts-(Holding 45lb Plate)
    15
    15
    15

    Stiff Legged Deadlifts-(With Barbell)
    135 x15
    185 x12
    225 x10

    Shrugs-(again, was feeling it)
    225 x15
    225 x15
    225 x15

    Side Raise Superset Front Raise-(With Dumbbells)
    12.5 x 15/15
    12.5 x 15/15
    12.5 x 15/15

    Diet was pretty much the same. Meal 3 was a bacon egg and cheese. Meal 6 was popcorn with the wife while we watched the movie Donít Breathe 2. Great movie by the way, if you watched the first one check this out. Focused on drinking today, so heres my diet with my drinks:

    Diet-

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter
    Water bottle

    Meal 2-
    Chicken
    Rice
    Water bottle

    Meal 3
    Bacon egg and cheese with homefries
    Ice tea

    Gym Time
    Water bottle

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter
    Water bottle

    Meal 5-
    Steak
    Sweet potato
    Coke

    Meal 6-
    Popcorn
    Ice Tea

    For drinks I had:

    4 bottles of Water
    2 Protein Shakes with milk and peanut butter
    2 Cups of Ice Tea
    1 Cup of Coke

    I could remove the ice tea and coke but it does help me bulk. I just need to add in 2-4 more water bottles in the mix.

    225lb tonight, 3 pound increase in 11 days.

    Feeling really good. Been banging the wife 1-2 times everyday, libido is through the roof. Woke up a few times with my feet sweating. No insomnia at all, pass right out at night.

  9. #39
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    Quote Originally Posted by BodybuilderZepp View Post
    Day 11. Shoulder/Hamstring Day. 9/16.

    Hamstrings first today because didnít hit 405 on squats this week.

    Workout-

    Hip Thrusts-(Holding 45lb Plate)
    15
    15
    15

    Stiff Legged Deadlifts-(With Barbell)
    135 x15
    185 x12
    225 x10

    Shrugs-(again, was feeling it)
    225 x15
    225 x15
    225 x15

    Side Raise Superset Front Raise-(With Dumbbells)
    12.5 x 15/15
    12.5 x 15/15
    12.5 x 15/15

    Diet was pretty much the same. Meal 3 was a bacon egg and cheese. Meal 6 was popcorn with the wife while we watched the movie Donít Breathe 2. Great movie by the way, if you watched the first one check this out. Focused on drinking today, so heres my diet with my drinks:

    Diet-

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter
    Water bottle

    Meal 2-
    Chicken
    Rice
    Water bottle

    Meal 3
    Bacon egg and cheese with homefries
    Ice tea

    Gym Time
    Water bottle

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter
    Water bottle

    Meal 5-
    Steak
    Sweet potato
    Coke

    Meal 6-
    Popcorn
    Ice Tea

    For drinks I had:

    4 bottles of Water
    2 Protein Shakes with milk and peanut butter
    2 Cups of Ice Tea
    1 Cup of Coke

    I could remove the ice tea and coke but it does help me bulk. I just need to add in 2-4 more water bottles in the mix.

    225lb tonight, 3 pound increase in 11 days.

    Feeling really good. Been banging the wife 1-2 times everyday, libido is through the roof. Woke up a few times with my feet sweating. No insomnia at all, pass right out at night.
    I absolutely love the dumbbell side lateral raises superset with the front lateral raises.
    Currently doing four sets of 25..
    Great pump

  10. #40
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    Quote Originally Posted by Vision View Post
    I absolutely love the dumbbell side lateral raises superset with the front lateral raises.
    Currently doing four sets of 25..
    Great pump
    Sometimes Iíll make it a triple superset and bend over and do side laterals to hit rear delts. Really makes your shoulders burn.

  11. #41
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    Quote Originally Posted by BodybuilderZepp View Post
    Sometimes Iíll make it a triple superset and bend over and do side laterals to hit rear delts. Really makes your shoulders burn.
    Seth feroce has this 3 phase delt burner that I like to do at the end of my shoulder workout. Hits sides, front and rears in one giant supersetÖ. 3 sets and even with real light weight your arms/shoulders wanna just burst open and fall off. Great pump!
    ďTape on a dick you twat waffleĒ - IronRage & Dale C.

  12. #42
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    Quote Originally Posted by BodybuilderZepp View Post
    Day 11. Shoulder/Hamstring Day. 9/16.

    Hamstrings first today because didnít hit 405 on squats this week.

    Workout-

    Hip Thrusts-(Holding 45lb Plate)
    15
    15
    15

    Stiff Legged Deadlifts-(With Barbell)
    135 x15
    185 x12
    225 x10

    Shrugs-(again, was feeling it)
    225 x15
    225 x15
    225 x15

    Side Raise Superset Front Raise-(With Dumbbells)
    12.5 x 15/15
    12.5 x 15/15
    12.5 x 15/15

    Diet was pretty much the same. Meal 3 was a bacon egg and cheese. Meal 6 was popcorn with the wife while we watched the movie Donít Breathe 2. Great movie by the way, if you watched the first one check this out. Focused on drinking today, so heres my diet with my drinks:

    Diet-

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter
    Water bottle

    Meal 2-
    Chicken
    Rice
    Water bottle

    Meal 3
    Bacon egg and cheese with homefries
    Ice tea

    Gym Time
    Water bottle

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter
    Water bottle

    Meal 5-
    Steak
    Sweet potato
    Coke

    Meal 6-
    Popcorn
    Ice Tea

    For drinks I had:

    4 bottles of Water
    2 Protein Shakes with milk and peanut butter
    2 Cups of Ice Tea
    1 Cup of Coke

    I could remove the ice tea and coke but it does help me bulk. I just need to add in 2-4 more water bottles in the mix.

    225lb tonight, 3 pound increase in 11 days.

    Feeling really good. Been banging the wife 1-2 times everyday, libido is through the roof. Woke up a few times with my feet sweating. No insomnia at all, pass right out at night.
    Really enjoying reading your updates! Keep it up

  13. #43
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    Day 12. Arm Day. 9/17.

    Did everything with a curly bar in my home gym. All supersets, always starting with tricep then bicep. Tricep is 2/3 of your arm so I always like starting with triceps.

    I picked 3 triple supersets and did them all 3 sets for 10 reps each. With a 25lb quarter on each side.

    1. Standing behind head tricep extension superset into standing inside regular curl superset into standing reverse curl.
    2. Laying headcrusher superset into close grip superset into standing curl outside grip.
    3. Sitting behind head tricep superset into inside sitting curl superset into standing spider curl.

    Pump was insane, couldnít bend my arms after. And tricep kept cramping in the shower after.

    Was called into work last minute and it screwed up my last 3 meals. When I got off work, it was late and nothing was open but Popeyes was right next door so I ended up getting popcorn shrimp and 3 chicken tenders. Not a fan of ďmaking up mealsĒ. I know people if they miss 3 meals, they will eat 1 gigantic meal to make up for it. Big meals like that tend to bloat me bad and also make me feel like shit. As I got older I had to stop eating 1 hour before bed, or else I would wake up with my throat burning from acid reflux.

    So far feeling great. Only thing I really have to focus on is being prepared for work at all times. As a personal trainer Iím use to my schedule being all over the place and having to rush back to the gym when I didnít want to. But it only took 30mins-1hour to train someone, so I could just hold off on eating until after. Now being a limo driver if I get called to work its usually 4+ hours and it really screws up my diet for the day. Iím going to bring a backpack every where I go now with a few meals prepared in it.

    Got home and weighed 224lb, 1lb down, so I grabbed 2 water bottles and drank them and weighed 225lb. I hope Iím not the only crazy person that does that. When Iím bulking there is no way I will allow myself to lose weight.

    Hope everyone has a great weekend!

  14. #44
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    I'm not even a fan of eating 1 gigantic meal.


    A giant meal tomorrow does not take away hunger and lack of fuel today.
    Today you will still be in deficit and tomorrow you will have an excess of surplus.

    The body cannot absorb too much food at one time
    all that happens is that the excess you eat accumulates in the supply (stocks of glycogen and when filled in fat)
    You can't have my body, but I'll tell you where to find all my tools -> PuritySourceLabs.ru

  15. #45
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    Day 13. Off Day. 9/18
    Day 14. Off Day. 9/19

    Doing the weekend together because it was the same each day.

    Diet for both days:

    Meal 1-
    6 whole eggs
    2 bowls of oatmeal
    Protein shake with milk and peanut butter
    Water bottle

    Meal 2-
    Chicken
    Rice
    Water bottle

    Meal 3
    Steak quesadilla
    Cup of rice
    Ice tea

    Gym Time
    Water bottle

    Meal 4-
    Chicken
    Rice
    Protein shake with milk and peanut butter
    Water bottle

    Meal 5-
    Steak
    Sweet potato
    Coke

    Meal 6-
    Protein bar from gas station while working
    2 Water bottles

    Weekends are really busy with work now. Did better with the diet because I had a pretty late shift and was able to eat 5 meals before work. During work just drank a few waters and grabbed a protein bar from a gas station.

    Have been feeling a lot of extra energy recently, and I turn that energy into aggression in the gym.

    Day 15. Chest Day. 9/20

    Did a hybrid of Incline and Flat. Usually I just pick 1 but felt like switching it up.

    Workout:

    Incline Bench-
    185 x 12
    225 x 10

    Flat Bench-
    225 x 10
    275 x 8

    Dips-
    10
    10

    Incline Dumbbell Fly-
    40 x 10
    40 x 10

    Flat Dumbbell Fly-
    40 x 10
    40 x 10

    Right after each workout I go through all 12 poses. My wife calls the pose, makes me hold it for about 20 seconds. Shes starting to get the eye for it. Sheíll notice if Iím leaning to far forward or backward. Or if Iím not flexing a body part correctly. I highly recommend posing, it has helped me tremendously with mind muscle connection while training. Specifically in my chest. If you can learn to pop your chest out in a front double, front lat, side chest and most muscular it really helps sculpt the muscle.

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