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Persianprince competition prep log

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  1. #76
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    Meal 2 pre workout meal
    60 g avocado
    250 g jasmine rice
    3 oz chicken breast
    80 g green beans
    1 g pink Himalayan sea salt

    Legs

    Squats
    Warm up with one plate
    3 sets of 135 for 10 reps
    3 sets of 225 for 10 reps
    1 set 275 for 8 reps

    Leg extension started at 50 and went up to 145 and back down got a total of 100 reps

    Hamstring curls
    Started at 50 went up to 90 and back down 100 reps total

    Standing calf raise machine
    Started at 40 went up to 130 and back down did 200 total reps

    Leg press feet close together
    6 plates for 10 reps
    8 plates for 10
    10 plates for 7

    Body weight lunges did 2 sets of as many as I could do

    Good workout, I really focused on each rep making sure I felt the contraction and getting the blood pumping

    Post workout
    90 g sweet potato powder
    32 g whey isolate

    Meal 3
    50 g avocado
    295 g jasmine rice
    80 g green beans
    3 oz chicken breast
    Pink Himalayan sea salt

    Meal 4
    6.25 oz ground sirloin 93/7
    9 oz sweet potato
    Pink Himalayan sea salt

    Meal 5
    7 oz albacore tuna
    Sirircha

    Meal 6
    50 g avocado
    300 g jasmine rice
    80 g green beans
    3 oz chicken breast
    Pink Himalayan sea salt

    Meal 7
    240 g liquid egg whites

    First day dropping fats from 80g to 60 and protein from 300ish to 275, definitely felt the hunger but just gotta get used to it, what sucks is I work in a fine dining restaurant so I just see and smell steaks and potatoís all night, but itís what must be done


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  2. #77
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    Staying right on track. Between the quality gear and work ethic your gonna kill it man. That diet looks really familiar and pretty damn clean.

  3. #78
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    Meal 1
    95 g oats
    1 banana
    1 whole egg
    5 egg whites

    Shoulders/Back decided to throw these in together and really target the rear delts and traps, coach said I needed to work back twice a week so thought these two would go well with one another.
    Back- lat pull downs- wide grip and v bar close grip, seated rows, t bar rows, bent over rows, rack pulls,
    Shoulders- lat raises side and front, standing military press, arnold press, shoulder press machine
    Traps- shrugs and face pulls
    Shoulder feels better but didnít want to over due it, last few times I have went heavy my rotator cuff would be stiff for a few days so did light weight and lot of reps for shoulders

    Post workout
    90 g sweet potato powder
    32 g whey isolate

    Meal 3
    285 g jasmine rice
    50 g avocado
    90 g green beans
    5 oz chicken breast
    Pink Himalayan sea salt

    Meal 4
    50 g avocado
    5 oz chicken breast
    90 g green beans
    285 jasmine rice
    Pink Himalayan sea salt

    Meal 5
    6.25 oz ground sirloin 93/7
    9 oz sweet potato
    Pink Himalayan sea salt

    Meal 6
    285 g jasmine rice
    50 g avocado
    90 g green beans
    285 jasmine rice
    Pink Himalayan

    Meal 7
    240 g egg whites


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  4. #79
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  5. #80
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    Fasted cardio
    Treadmill
    31 minutes 5.0 incline speed 3.3-3.8
    30 minutes bike 1 minute level 8 1 minute level 4

    Was not feeling the cardio this morning, the time change set me back so I didnít get enough sleep but got it done .

    Post shake
    32 g whey isolate
    90 g sweet potato powder

    Meal 1
    100 g oatmeal
    1 banana
    2 whole eggs
    5 egg whites

    Meal 2
    315 g jasmine rice
    5 oz chicken breast
    65 g avocado
    90 g green beans
    Pink Himalayan sea salt

    Meal 3
    9 oz sweet potato
    7 oz ground sirloin 93/7
    Pink Himalayan sea salt

    Meal 4
    305 jasmine rice
    65 g avocado
    95 green beans


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  6. #81
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    Fasted cardio
    Treadmill
    31 minutes 5.0 incline speed 3.3-3.8
    30 minutes bike 1 minute level 8 1 minute level 4

    Was not feeling the cardio this morning, the time change set me back so I didnít get enough sleep but got it done .

    Post shake
    32 g whey isolate
    90 g sweet potato powder

    Meal 1
    100 g oatmeal
    1 banana
    2 whole eggs
    5 egg whites

    Meal 2
    315 g jasmine rice
    5 oz chicken breast
    65 g avocado
    90 g green beans
    Pink Himalayan sea salt

    Meal 3
    9 oz sweet potato
    7 oz ground sirloin 93/7
    Pink Himalayan sea salt

    Meal 4
    305 jasmine rice
    65 g avocado
    95 green beans
    4 oz chicken breast
    Pink Himalayan sea salt

    Meal 5
    240 g liquid egg whites Click image for larger version. 

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  7. #82
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    Morning cardio 1 of 5 for the week
    35 minutes treadmill 5.0 incline and speed 3.3-3.8
    25 minutes bike level 3-8 one minute of each
    Quad pump got me today on the bike so did more treadmill action but I did not get my heart rate as high as I liked (120ish range)
    Bcaas/glutamine

    Meal 1
    85 g oats
    1 banana
    1 whole egg
    5 egg whites

    Meal 2 pre workout
    50 g avocado
    60 green beans
    250 g jasmine rice
    3 oz chicken breast
    Pink Himalayan sea salt

    Chest and tris
    Felt strong today, I was able to get the 80lbs up for my Db and incline sets for 5 reps which is more then I have been doing usually I was getting the 80ís up one for a set and couldnít go past 75 on the other. Really focused on super setting the tris with reps after reps.
    Chest
    Incline db
    Flat bench db
    Cable flys high mid and low
    Decline BB
    Incline smith machine
    Incline db flys

    Triceps
    Rope pulldowns
    Dips
    Close grip press
    Ez bar puhdown/reverse push down

    Post workout
    100 g sweet potato powder
    32 g whey isolate

    Meal 3
    305 g jasmine rice
    80 g green beans
    5 oz chicken breast
    60 g avocado
    Pink Himalayan sea salt

    Meal 4
    9.25 oz sweet potato
    6.5 oz ground sirloin 93/7

    Meal 5 at work
    3 oz albacore tuna

    Meal 6
    300 g jasmine rice
    3 oz grilled chicken breast
    80 g green beans
    60 g avocado
    Pink Himalayan sea salt

    Meal 7
    240 g egg whites
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  8. #83
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    I see your progressing nicely in all areas. When does your dosing change again ?

  9. #84
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    Quote Originally Posted by OnTopYaGirl85 View Post
    I see your progressing nicely in all areas. When does your dosing change again ?
    Saturday I will be 8 weeks out so I will run prop and tren ace at 100 mg e o d and test cyp 100mg e3d, looking forward to seeing the finish product


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  10. #85
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  11. #86
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    Late post did 1 hr fasted cardio 30 minutes treadmill incline 5.0 speed 3.3-3.8 then did stair master between level 4-8 getting my heart rate in the 120-130 range
    Hit back and bis
    Pull ups
    Lay pull downs
    Reverse grip rows
    T bar rows
    Reverse grip lay pull downs
    Seated rows
    Db rows

    Traps
    High rep shrugs about 200 reps

    Bi s
    Alternating Db curls
    E z bar close grip curls
    Rope hammer curls
    21 s


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  12. #87
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    Action from todayís workout


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  13. #88
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    Fasted cardio
    35 minutes stair master HIIT between level 4-8 kept heart rate in 120-130 range
    25 minutes treadmill incline 9.0 speed 3.0-3.5 kept heart rate 110-120 range
    Bcaas - glutamine intra workout

    Meal 1
    85 g oats
    1 whole egg
    5 egg whites
    1 banana

    Meal 2
    260 g jasmine rice
    90 g green beans
    50 g avocado
    3 oz chicken breast
    pink Himalayan sea salt

    Meal 3
    9.5 oz sweet potato
    6.75 oz ground sirloin 93/7
    Pink Himalayan sea salt

    Meal 4
    220 g jasmine rice
    3 oz chicken breast
    90 g green beans
    50 g avocado

    Legs
    Hip adductor and abductor 3 sets
    Squats
    5 sets of 135 for 12-15 reps
    4 sets of 225 for 8-10 reps
    Leg extensions 75 reps
    Hamstring curls
    50 reps
    Calves 200 reps

    Post workout
    50 g sweet potato powder
    32 g whey isolate

    Meal 5
    300 g jasmine rice
    90 g green beans
    3 oz chicken breast
    50 g avocado

    Meal 6
    250 g liquid egg whites





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  14. #89
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    Fasted cardio day 4 or 5
    40 minutes stair master HIIt level 3-8 kept heart rate between 120-130
    20 minutes treadmill 10 incline speed 3.5 kept heart rate between 110-120

    Bcaas and glutamine

    Meal 1
    80 g oats
    1 banana
    1 whole egg
    5 egg whites

    Meal 2 pre workout
    220 g jasmine rice
    50 g avocado
    90 g green beans
    3 oz chicken breast

    Post workout
    60 g sweet potato powder
    33 g whey isolate

    Meal 3
    290 g jasmine rice
    4 oz chicken breast
    50 g avocado
    90 g green beans
    Pink Himalayan sea salt

    Meal 4
    9.25 oz sweet potato
    6.75 oz ground sirloin 93/7
    Pink Himalayan sea salt

    Meal 5
    280 g jasmine rice
    90 g green beans
    50 g avocado
    4 oz chicken breast
    Pink Himalayan sea salt

    Meal 6
    3 oz albacore tuna
    3 g sriracha

    Meal 7
    231 g egg whites

    Workout was shoulders and arms
    Shoulders
    Smith machine over head press
    Lateral raises
    Upright rows
    Seated bent over rows
    Db press

    Arms
    Triceps push downs
    B.B. curl
    Skull crushers
    Incline Db curls
    Bench dips
    Isolated curls
    Rope pull downs
    Preacher curls
    Overhead tricep extension

    Great pump today Click image for larger version. 

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  15. #90
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    Quote Originally Posted by persianprince23 View Post
    Fasted cardio day 4 or 5
    40 minutes stair master HIIt level 3-8 kept heart rate between 120-130
    20 minutes treadmill 10 incline speed 3.5 kept heart rate between 110-120

    Bcaas and glutamine

    Meal 1
    80 g oats
    1 banana
    1 whole egg
    5 egg whites

    Meal 2 pre workout
    220 g jasmine rice
    50 g avocado
    90 g green beans
    3 oz chicken breast

    Post workout
    60 g sweet potato powder
    33 g whey isolate

    Meal 3
    290 g jasmine rice
    4 oz chicken breast
    50 g avocado
    90 g green beans
    Pink Himalayan sea salt

    Meal 4
    9.25 oz sweet potato
    6.75 oz ground sirloin 93/7
    Pink Himalayan sea salt

    Meal 5
    280 g jasmine rice
    90 g green beans
    50 g avocado
    4 oz chicken breast
    Pink Himalayan sea salt

    Meal 6
    3 oz albacore tuna
    3 g sriracha

    Meal 7
    231 g egg whites

    Workout was shoulders and arms
    Shoulders
    Smith machine over head press
    Lateral raises
    Upright rows
    Seated bent over rows
    Db press

    Arms
    Triceps push downs
    B.B. curl
    Skull crushers
    Incline Db curls
    Bench dips
    Isolated curls
    Rope pull downs
    Preacher curls
    Overhead tricep extension

    Great pump today Click image for larger version. 

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    Fatty


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