drealdeal and BasicStereo lean bulk

drealdeal

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Get Shredded!
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breakfast 1 and one jalf cup egg whites 3 whole eggs , 2 cups oats cinnamon grated on top couple strawberries
1multi vitamin
2000Mgs fishoil
Meal two: two scoops whey
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cowboy salad sirloin steak cucumber asparagus tomatoes 1 / 2 dozen raw oysters
Two hour nap
Pre workout 2 scoops Neurocore 10 grams creatine
Leg day: leg extns. 5 sets 1 burnout set single leg
Squats 15 x 135
10X 225
10x 315
6x 365
20x 145
Leg curls:5 sets pyramid
Calf raisesyramid sets of twenty ,three different angles (greater than less than equal)
Lunges : 4 sets 15 steps each leg (width of my gym)80lbs, 110lbs,120lbs
Cardio; 20 mins arch machine
Post wo meal;1 banana 2 scoops whey
Bcaa s
Dinner :8 oz salmon brussel sprouts white rice 1cup
Last meal:4 rice cakes 1 cup greek yogurt 1 /4 cup granola
Havnt received pharmacon pack as of yet ,this is just a preview
Currently running test prop eod450mgs a week. current weight 215 and an embarrassing 20 percent
 
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drealdeal

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My goals are to gain strength lose fat and gain lean muscle
 

drealdeal

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Shit nothin wrong with 20% bf .......Im followin along brkther so ur doin a log correct ?
Yes,havnt got the pack as of yet but i gotta lil anxious and just wanted to start i think it may ne beneficial to see the workout routine and progress before and once the blast begins. I k"ow twenty percent isn't that bad but i'd like to shed even a some percentage from 20.
 

drealdeal

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Meal 1; 3 whole eggs and 1cup whites 3 cups oats with cinnamon
2000 mgs fish oil 1000mgs glucosamine 1multivitamin
Meal 2:2 scoops whey in water 2 blue berry muffins
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Meal 3:1 cup cottage cheese fresh pineapple,2 packs tuna plain 10oz
1hr nap
Preworkout 2 scoops neuro core 5 grams creatine
Chest day: incline press machine 5 sets till failure pyramid
Incline press:145 x 12
185 x 12
225 x 10
245 x 8
145 x 20
Incline flys: 35 x 12
45 x 12
55 x 10
65 x 8
Each set was super setted with inward palm dumbbell press till failure
Cables : high,low,middle 5 stes each till failure 30lbs to 90lbs
Weighted dips : 5 sets of 20 45 lbs.attached
Leg raises: 5 sets of 20 alternating from legs extended and legs tucked
Was pretty tired at gym due to a long night at work hence the short session
Meal 4: 2scoops whey 1 bannana
Meal 5:
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Pot roast slow cooked ten hours,with potatoes,carrots and onion
Meal 6: chicken wrap w sprouts. And avacado. 1 cup greek yogurt 1 /4 cup granola
5 rice cakes,
No pin today
 

drealdeal

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Also i have been taking 15 grams of super food mixture in applejuice after first meal
 

drealdeal

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Not being lazy or trying to neglect this ,my first ,log. I've been in the gym all but two days since the last entry,nothing substantial to report except we've received word that packs will be distributed within the next few weeks. meal plan has stayed the same as well as supplements,gear is still only test prop.
 

drealdeal

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Arm day :
Seated preacher curlz: 5 sets pyramid till failure
Arm extension seated:
5 sets pyramid until failure
Seated single arm(Alternating)d.b. curls :
5 sets 30's to 50's till failure supersetted with dumbell squeezes for forearms. 5 sets as well 20 per (love these)
Behind head tri-extions (standing):
5 sets 30's to 50's alsovtill failure as close to 20 as i can get if not 20
$tanding b.b. curls :
5 sets 80lb. Up to 115lb. Sets of 12,supersetted w a lighter weight i did reverse curls till failure
Reverse grip tricep push downs:
5sets to 20 on cable machine
Rope Hammer curls:
Again 5 sets till failure. Followed by a single burn-out set (much lighter weight) till i could do no more
Rope tricep pull-down :eek:ne of my favorite movements i did six sets of 20 the last 2 where till failure
Cable crucifix curls (w proper form):
4 sets of ten ,nice slow contracting at the top stretching at bottom full rom ,sets gradually increasing weight w the exception of the last.
Lying down tri extension:
5 sets of 8 to 10 .25'sup to 40's
Seated concentration curls:
4 sets nice and slow really CONCENTRATING on the movement and contraction
I followed this w 10 sets of leg raises till failure didn't keep count. My abs may actually make an appearance soon, lolz.
No cardio today. I have stopped taking a caffeinated pre-work out drink ,this is day three and its like i never stopped,go figure!
My diet is remaining very similar as the above documented. No weight gain or loss to speak of nor strength. I must say however,I've definitely noticed more focus.
I'm still running 450mgs test propianate wkly have been for 2 weeks

Within the next couple of weeks i will reveal the compounds that the rest of this cycle will consist of lol "THE. FRANKENCYCLE" TM. Lolz
 

drealdeal

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Off day but here is what today's menu looked like excluding shakes and bananas
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Stuffed pepper w ground turkey
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Only water to drink
 

drealdeal

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Shoulders,traps , bi's ,abs

Hit it a lil earlier than usual today and had a training partner

Seated smith shoulder press:
9 sets supersetted with front raises,all sets till failure

Hanging rear lateral raises: 5 sets 20lbs - 35lbs

Reverse pec dec :
6 sets slow and concentrated

Upright rows:
6 sets 75lbs up to 135lbs
Rear delt
crucifix on cables:
4 sets x 12

Shrugs bb and db:
10 sets total 10 -12 reps

Face pulls :
3 sets x 20

Leg raises alternating straight out and tucked:
Sets of 20, 5 sets

Curls standing w db
Supersetted w db squeezes:
5 sets of ten
Squeezes 5 sets of 15 (these kill )

Hammers:
5 sets of ten
It was a great work out left. With a great pump and a sense of accomplishment!

Post workout meal was a banana 2 scoops whey and 2 cups of homemade Brunswick stew (delicious)

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drealdeal

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So i have been drinking 15 grams of this for two weeks my energy is up ,as well as focus and im not sure but i believe it's having an effect on recovery. I mentioned earlier that i dropped caffeinated prework out mixes ,and this has helped.

15 grams two tablespoons (roughly ) after 1st meal
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Big Ronnie has a write up on all the benefits,i don't have the link but it's in here somewhere
It's leg day ... fuuuaarrrk !!!
 

REHH

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Some good clean eating.
 

drealdeal

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Today's line up


Chest day
Hit dumbbells for flat ,incline and flies 5 sets each

Cable's hi,mid and low 4sets each
Incline press machine 5sets
Weighted dips 5 sets
Tricep rope pull- down 6sets
20 mins cardio (arch machine)
Also had two protein shakes,yogurt,cottage cheese and 2bananas
 

drealdeal

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So im on a lil vacation in north Carolina for the weekend . trying to eat as clean as possible its not that hard ,brought prepped meals ,but hey im on vacation! ! Oh and the hotel has a gym (thanx babe! )
 

Guillotine

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Today's line up


Chest day
Hit dumbbells for flat ,incline and flies 5 sets each

Cable's hi,mid and low 4sets each
Incline press machine 5sets
Weighted dips 5 sets
Tricep rope pull- down 6sets
20 mins cardio (arch machine)
Also had two protein shakes,yogurt,cottage cheese and 2bananas

Did you cook the bacon at all? LOL
 

drealdeal

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Yeah it was that already cooked stuff,u gotta nuke it for it to crisp.
 
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