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SB Labs Hex Log: Becoming a Silverback

nice hard work right there! You're a lucky man when your Wife buys you a truckload of meat!

Food - love that low carb gig you got going! 1/4 cup of rice. I would like to drop to that myself.

Is there a contest for the worst meat shake out there yet?

After hitting 248 yesterday I knew I had to peel the carbs back this week. Thanks Coffee, I really appreciate the support. What a contest. Most protein worst meat shake. Im still trying to convince myself I can do this. Seattle said he raw dogs them cold too! Whew. Balls of steel brother.


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After hitting 248 yesterday I knew I had to peel the carbs back this week. Thanks Coffee, I really appreciate the support. What a contest. Most protein worst meat shake. Im still trying to convince myself I can do this. Seattle said he raw dogs them cold too! Whew. Balls of steel brother.


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Things change drastically when you're hungry. Maybe starve a few days then hit that meat shake. It will go down faster...and easier!
 
Things change drastically when you're hungry. Maybe starve a few days then hit that meat shake. It will go down faster...and easier!

giphy.gif

Me talking myself into that first drink of beef shake


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After hitting 248 yesterday I knew I had to peel the carbs back this week. Thanks Coffee, I really appreciate the support. What a contest. Most protein worst meat shake. Im still trying to convince myself I can do this. Seattle said he raw dogs them cold too! Whew. Balls of steel brother.


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Lol, bro I'm telling you it's nothing. If I can do it man I swear to God anybody can. I'm the most pickiest eater you will ever meet in your entire life I swear to God I eat five different things and that's literally it.
 
Lol, bro I'm telling you it's nothing. If I can do it man I swear to God anybody can. I'm the most pickiest eater you will ever meet in your entire life I swear to God I eat five different things and that's literally it.

With 9lbs of beef, the shakes are coming my friend. I can do this. It’s for the gainz.


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7:30 am 60 grams protein 35g carbs
930 50 grams protein 30g carbs
1145 50 grams protein 30g carbs
Post workout 40 grams protein
Dinner 1/2lb chicken 1/4lb steak 1/2 cup rice
Bedtime will take 50-75g protein

Romanian deadlift
10 x 275
6 x 315

Lying plate loaded leg curls
100 x 15
100 x 15
100 x 20

Super squat machine superset with body weight sissy squats
5pps x 10
5pps x 10
4pps x 10

Leg extensions
220 x 20
240 x 16
220 x 15

Bicep curl machine
100 x 15
100 x 13
100 x 11

The leg press was taken the whole time I was at the gym so I switched to the super squat plate loaded machine. When I climbed out of the leg extensions machine my legs felt as if they weighed a ton. I hobbled away feeling victorious for the day. Focus was through the roof at the gym. Like fucking tunnel vision. I really enjoy when I’m fully locked in, I felt alone in a packed gym. Strength is starting to roll on in most the lifts. I finally feel tuned in on the feeder set reps vs not gassing myself out too soon before working sets. Thanks for stopping by.

SF


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7:30 am 60 grams protein 35g carbs
930 50 grams protein 30g carbs
1145 50 grams protein 30g carbs
Post workout 40 grams protein
Dinner 1/2lb chicken 1/4lb steak 1/2 cup rice
Bedtime will take 50-75g protein

Romanian deadlift
10 x 275
6 x 315

Lying plate loaded leg curls
100 x 15
100 x 15
100 x 20

Super squat machine superset with body weight sissy squats
5pps x 10
5pps x 10
4pps x 10

Leg extensions
220 x 20
240 x 16
220 x 15

Bicep curl machine
100 x 15
100 x 13
100 x 11

The leg press was taken the whole time I was at the gym so I switched to the super squat plate loaded machine. When I climbed out of the leg extensions machine my legs felt as if they weighed a ton. I hobbled away feeling victorious for the day. Focus was through the roof at the gym. Like fucking tunnel vision. I really enjoy when I’m fully locked in, I felt alone in a packed gym. Strength is starting to roll on in most the lifts. I finally feel tuned in on the feeder set reps vs not gassing myself out too soon before working sets. Thanks for stopping by.

SF


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Nice bro! Sounds like a hell of a workout!! It's a bitch when one of your machines you use on the regular is taken but good for you for moving on to a different machine. Some guys will absolutely not do that and just say fuck it, good for you. At a public gym you need to have options you cant focus on just that one machine or you'll be waiting forever
 
Nice bro! Sounds like a hell of a workout!! It's a bitch when one of your machines you use on the regular is taken but good for you for moving on to a different machine. Some guys will absolutely not do that and just say fuck it, good for you. At a public gym you need to have options you cant focus on just that one machine or you'll be waiting forever

Thanks brother. No way I’m missing an exercise. When it’s on it’s on, we adapt and overcome. Most my gyms I frequent have multiple leg presses but not this one today.


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Thanks brother. No way I’m missing an exercise. When it’s on it’s on, we adapt and overcome. Most my gyms I frequent have multiple leg presses but not this one today.


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Fuck ya bro I hear you✊️Amen!!
My gym has one leg press!! Always some fucking 65 plus dude on it lol
 
Get Shredded!
The old quarter rep with more plates than they can handle and then don’t re rack their weights guy. Yep, I know that one well.


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I HATE that guy with a passion. Sometimes I'll just come out of my days and glance over at the leg press. Some guy will literally have the whole thing loaded literally did a bicep workout loading it. And I just stand there just waiting for him to hit a real rep... never happens.
 
I HATE that guy with a passion. Sometimes I'll just come out of my days and glance over at the leg press. Some guy will literally have the whole thing loaded literally did a bicep workout loading it. And I just stand there just waiting for him to hit a real rep... never happens.

When it really gets to me, I’ll sit directly across from them and stare. I hate being that guy, but sometimes they need to fucking know. That old guy at the gym I was at today sat with his legs crossed on an ab machine talking on his phone while people were waiting to use it. Im the guy who if I see somebody eyeing a machine I’m on, wondering if I’m done, I always just say hey this ain’t my gym, if you want to work in, come on. Catches many off guard but most will take me up on it.


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When it really gets to me, I’ll sit directly across from them and stare. I hate being that guy, but sometimes they need to fucking know. That old guy at the gym I was at today sat with his legs crossed on an ab machine talking on his phone while people were waiting to use it. Im the guy who if I see somebody eyeing a machine I’m on, wondering if I’m done, I always just say hey this ain’t my gym, if you want to work in, come on. Catches many off guard but most will take me up on it.


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Lol, I hear you bro. This old asian guy was sitting on a bench press with his legs crossed texting on his phone.. I said hey man how many sets you got left.. He looked up at me, startled.. Says.. all yours, I gave him a little fist bump. I think it changed the guy's life, lol. After I fist bumped him, he got super happy. I don't think anyone's ever fist bumped him lol
 
Lol, I hear you bro. This old asian guy was sitting on a bench press with his legs crossed texting on his phone.. I said hey man how many sets you got left.. He looked up at me, startled.. Says.. all yours, I gave him a little fist bump. I think it changed the guy's life, lol. After I fist bumped him, he got super happy. I don't think anyone's ever fist bumped him lol

My guy, I fist bump anybody looking uncomfortable in the gym and say shit like keep crushing it. Makes people’s days. Hell makes my day when somebody tells me good set, or looking jacked. It’s the little things


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My guy, I fist bump anybody looking uncomfortable in the gym and say shit like keep crushing it. Makes people’s days. Hell makes my day when somebody tells me good set, or looking jacked. It’s the little things


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Yep no doubt, need that more than they think
 
Good evening gentlemen!

730 55g protein 35g carbs
930 55g protein 35g carbs
1130 30g carbs
Intra workout 50g carbs
Post workout 90g protein 35g carbs
Dinner 60g protein 30g carbs
Bedtime 50g protein

Still getting the schedule back in alignment. With thanksgiving tomorrow I had to run my workout today. Chest is oddly little sore from Mondays lift, I don’t get sore often so I’ll take it. Today is prbly my favorite lift out of the program from Kanu. Went in carbed up and ready to rock. Couple of my gym homies were there which is always cool, one competes, he’s a big mofo sitting at 6’4” 257, fun when we are doing are own thing but going at it. You can feel the caveman testosterone coming out.

Back extensions:
12 x 35#
12 x 35
Having never utilized these I realize 2 things. The pump is real and they will be in my workouts from here out.

Lat pull down
15 x 180
13 x 180
13 x 180
Solid squeeze I could feel these every rep. Strength increase is allowing me to really grind the muscle on these now.

Pendelay Row still can’t spell it and autocorrect is zero help here. Basically fully bent over no arch.
135 x 15
185 x 15
Really focusing on the contraction.

Flat dumbbell press: admittedly I went a little off routine here for my own curiosity. As I’ve mentioned I’ve only been barbell/dumbbell pressing for 3 weeks now so stabilizers are shit but they are getting better each session. I wanted to run it up little today for shits and giggles.

110s x 10
115s x 8
120s x 4 fucking got out of groove on left arm and had to bail. The power was there for more. This will get interesting 4 weeks from now.

Decline barbell
225 x 12
225 x 12
The pump was real

Cable lateral raises
20 x 15
20 x 15

I felt so fucking good after this lift. Laser focused again, great energy. After 4 straight lifts I’m excited to have tomorrow off to feast on protein. I wish that each and every one of you and your loved ones has a very happy thanksgiving, I appreciate you stopping in. Thank you to SB Labs, Onidus and SeattlesBest.

SF.


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Good evening gentlemen!

730 55g protein 35g carbs
930 55g protein 35g carbs
1130 30g carbs
Intra workout 50g carbs
Post workout 90g protein 35g carbs
Dinner 60g protein 30g carbs
Bedtime 50g protein

Still getting the schedule back in alignment. With thanksgiving tomorrow I had to run my workout today. Chest is oddly little sore from Mondays lift, I don’t get sore often so I’ll take it. Today is prbly my favorite lift out of the program from Kanu. Went in carbed up and ready to rock. Couple of my gym homies were there which is always cool, one competes, he’s a big mofo sitting at 6’4” 257, fun when we are doing are own thing but going at it. You can feel the caveman testosterone coming out.

Back extensions:
12 x 35#
12 x 35
Having never utilized these I realize 2 things. The pump is real and they will be in my workouts from here out.

Lat pull down
15 x 180
13 x 180
13 x 180
Solid squeeze I could feel these every rep. Strength increase is allowing me to really grind the muscle on these now.

Pendelay Row still can’t spell it and autocorrect is zero help here. Basically fully bent over no arch.
135 x 15
185 x 15
Really focusing on the contraction.

Flat dumbbell press: admittedly I went a little off routine here for my own curiosity. As I’ve mentioned I’ve only been barbell/dumbbell pressing for 3 weeks now so stabilizers are shit but they are getting better each session. I wanted to run it up little today for shits and giggles.

110s x 10
115s x 8
120s x 4 fucking got out of groove on left arm and had to bail. The power was there for more. This will get interesting 4 weeks from now.

Decline barbell
225 x 12
225 x 12
The pump was real

Cable lateral raises
20 x 15
20 x 15

I felt so fucking good after this lift. Laser focused again, great energy. After 4 straight lifts I’m excited to have tomorrow off to feast on protein. I wish that each and every one of you and your loved ones has a very happy thanksgiving, I appreciate you stopping in. Thank you to SB Labs, Onidus and SeattlesBest.

SF.


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Sounds like you had another awesome workout. Enjoy your day off brother Feast with the family!! Really appreciate your dedication and enthusiasm you the man!!💪
 
Sounds like you had another awesome workout. Enjoy your day off brother Feast with the family!! Really appreciate your dedication and enthusiasm you the man!!

Thanks Seattle! I just love it man. The feeling of being on, the rewards of the pain, you know. It’s a place of challenge and reward. It’s great being able to log it.
giphy.gif



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Thanks Seattle! I just love it man. The feeling of being on, the rewards of the pain, you know. It’s a place of challenge and reward. It’s great being able to log it.
giphy.gif



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I know exactly what you're saying man! Nothing better!!
 
I hope everyone had a great thanksgiving! I realized today how important proper nutrition is to powering my workouts. I’ve been eating spot on, time wise and macros wise, then thanksgiving hits and yeah. Today was one of those days where I survived the gym but didn’t set any records lol and I blame the food.

Leg extensions plate loaded
110 x 20
110 x 16
110 x 14

Squats
235 x 10 ass to grass pause reps slow descent slow rise
235 x 10

Lying leg curls
13 x 130
12 x 130
10 x 130

Stiff leg deads
225 x 8
225 x 10

Pec deck rear flies
15 x 130
15 x 130
15 x 130
15 x 130

So yeah I got through it but was worn out. I will say this I am starting to notice some leg growth, so that’s a definite win. Not everyday is an incredible workout but we keep showing up. Long day at work, bad food, tomorrows a new day. I’ll be back on track and more focused tomorrow. See you tomorrow boys, have a good evening. Thanks for stopping by.

SF


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Today is a new day! Grateful to wake up with my family and be able to go lift some fucking weights. Immediately upon waking I shot 35g carbs and 50 grams of protein. Showered, shit and started my drive to the gym for redemption from yesterdays workout.

Tbar rows
4 plates x 12
4 plates x 15

V grip seated cable rows
230 x 12
260 x 8

Decline barbell bench
225 x 10
225 x 10
225 x 10
275 x 1 just a tester. Flew off the chest. Hit it a week earlier than anticipated. Should be at 315 shortly. I would say there was a decent chance I could have hit 315 today but I don’t like making big jumps blindly. Slow and steady wins the injury free race.

Pec deck flyes
190 x 20
190 x 17
190 x 15
Felt a little tightness in my left arm with these of late, being little cautious. Last thing I need is to injure my arm when I’m not even halfway through this run.

Tricep rope extensions
20 x 75
16 x 75
12 x 75

Today totally redeemed itself from yesterday. If you’re following along, you can see the strength of tren starting to roll on. These jumps in reps/# aren’t just happening for no reason. The SB Labs hex is real and doing its job. This is only week 3. Side wise, I’ve had the night sweats a couple of times, my mind is a sea of perversion, acid reflux, mildly quick triggered. All very manageable. Going to prep quite a bit of beef today. Enjoy your Saturdays gentlemen. Crush some weights, pipe the wife, eat some good grub. Thanks for stopping in.

SF.


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Today is a new day! Grateful to wake up with my family and be able to go lift some fucking weights. Immediately upon waking I shot 35g carbs and 50 grams of protein. Showered, shit and started my drive to the gym for redemption from yesterdays workout.

Tbar rows
4 plates x 12
4 plates x 15

V grip seated cable rows
230 x 12
260 x 8

Decline barbell bench
225 x 10
225 x 10
225 x 10
275 x 1 just a tester. Flew off the chest. Hit it a week earlier than anticipated. Should be at 315 shortly. I would say there was a decent chance I could have hit 315 today but I don’t like making big jumps blindly. Slow and steady wins the injury free race.

Pec deck flyes
190 x 20
190 x 17
190 x 15
Felt a little tightness in my left arm with these of late, being little cautious. Last thing I need is to injure my arm when I’m not even halfway through this run.

Tricep rope extensions
20 x 75
16 x 75
12 x 75

Today totally redeemed itself from yesterday. If you’re following along, you can see the strength of tren starting to roll on. These jumps in reps/# aren’t just happening for no reason. The SB Labs hex is real and doing its job. This is only week 3. Side wise, I’ve had the night sweats a couple of times, my mind is a sea of perversion, acid reflux, mildly quick triggered. All very manageable. Going to prep quite a bit of beef today. Enjoy your Saturdays gentlemen. Crush some weights, pipe the wife, eat some good grub. Thanks for stopping in.

SF.


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looking great!!
 
0b5c8ec483575eafc642ef4908139ee6.jpg

May not look like much but these are fantastic. Take a 1# of ground beef, 3 tablespoons of kebab seasoning, tablespoon of panko breadcrumbs, roll into 1/4# beef turds and grill until desired temp. Let set, slice and top with some sweet chili sauce. So fucking good and an easy to eat high protein meal or snack. The spice way spices are available on Amazon. I enjoy them for Indian flavors.


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0b5c8ec483575eafc642ef4908139ee6.jpg

May not look like much but these are fantastic. Take a 1# of ground beef, 3 tablespoons of kebab seasoning, tablespoon of panko breadcrumbs, roll into 1/4# beef turds and grill until desired temp. Let set, slice and top with some sweet chili sauce. So fucking good and an easy to eat high protein meal or snack. The spice way spices are available on Amazon. I enjoy them for Indian flavors.


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I love the sound of that recipe.Gonna try it!
 
Fucking Mondays. Ohh well let’s grind. Pin went extremely smooth. Usually process, warm up oil, swab site, slow and steady. Lift was rushed but productive. The rush just meant the tren cardio was saying hello. Good lifts throughout.

Romanian deadlift
10 x 285
8 x 315

Plate loaded leg curl machine
20 x 90
18 x 130
12 x 130

Leg press
4pps x 20
4 pps x 20

Plate loaded leg extensions
180 x 20
180 x 16
180 x 12 into partials to total failure.

Plate loaded bicep curl
100 x 18
14 x 100
10 x 100

715 am 55g protein 35g carb
930 50g protein 30g carbs
1130 50 G protein 60 g carbs
Post workout 55 G protein
Dinner 60g carbs 60g protein
At bedtime I’ll take 55g protein

I wish everyone a good start to their week. Happy, healthy, crushing weights crushing plates. Thanks for stopping by.

SF


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