Day 1:
Ok guys, im going to start my log today as its monday and i like to start everything at the beginning of the week. Well guys i got my 3-ad today! The fedex man timed it so amazing as i was just sitting down to eat! So popped to caps with my chicken/broccoli/ Sesamin meal.
Now before i start with what i did tonight i want everyone to know i train for hypertrophy and not max strength so my reps are usualy 8-15 in that area. Everything is contracted to the max as well as good slow negatives.
The workout: Back/Traps
T-bar rows:this was done on a machine you add freeweights to, i have no idea how much the bar weighed so these are just the plates added.
90x15, 115x15, 135x12
Low Rows: 110x20,130x12, 150x10
Pull-Downs:75x20, 85x15,90x12
Lat-Pulldowns:110x15,130x12,150x10
Deltoid rear flys:110x12,120x10,130x8
Traps
Shrugs:180x12,230x8,230x8
Abs:
Weighed Leg lifts machine:20x15,40x15
Other various ab work was done with my bodyweight.
The diet:
Meal 1:2 scoops Syntha 6 in water
Meal 2:8oz chucken, 1 scoop PB , 1 cup broc,mild cheddar on broc
Meal 3:8 oz chicken, 2 pumps sesathin, 1 cup broccoli
Meal 4: PWO shake of 2 scoops whey in water
Meal 5 and 6: Not yet completed but same as above without the broc and maybe not chicken but eggs.
Cardio was not done tonight
Thoughts: After my dose i cant really say i FELT anything crazy, placebo probly got to me as i was motivated to get to the gym, did feel a little more confident i guess i should say. Overall felt great, pump was pretty good, mind muscle was good, and sweat was up.
I have a book that i will be starting from today, this log on, will have everything written down, thoughts, comments, the diet and how many cals it is and the excersize performed with weights, sets, reps etc.