BPjohn123
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Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.
Kids, you gotta love em.Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.
I do bud, kids are truly amazing.Kids, you gotta love em.
Cheris every moment.
Good job dropping 5lbs.weight this morning was 193lb!!!! 5lbs down in less than 2 weeks! Off day today so I will just post up my diet later.
also Diet updated in yesterday's post....
Sandwich shop similar to subway.What's Jimmy Johns?
Nice update, I'm a morning person, love early workouts.7am gym session as this is an off day from work. Feel good today and slept well, no PR's today but a good lifts all around.
Workout: Chest
Barbell Bench:
175x5
200x5
225x6
135x20
Dumbbell Bench:
60x12x4sets
Smith Machine Decline Bench:
155x12
185x10
225x7
155x10
Machine Fly:
100x12
120x10
140x8
120x10
****all sets are ended with "palm slaps" (i call em that) Palms flat on handles and kep the hands about 15in apart in from of the chest, then you push the hands together (slap) 10 times real fast.
One-Arm Dumbbell Row:
70x10x4sets
Cardio & Abs:
Sit-Ups:
25x20x2sets
Leg Raise:
2setsx15reps
Oblique Crunches:
15x2sets
Plate Twist:
25x15x2sets
Cardio:
1mile run @10min pace
Diet:
as of posting...782kcal 92p/71c/16f
bfast: (pre-w) High Protein Cereal
Lunch: (post-w) 7oz chicken, 5oz broccoli
will update the rest later.
Supp Notes: Muscles are hardening nicely and abs/obliques are starting to show through. Wife was noticing the "ridge" forming in the middle of my chest Vacularity is still continuing to improve as-well, the veins in my shoulders are clearly visible and pop more when I am lifting!
This switch to days at work has been the easiest one in the last 5yrs due to my morning workouts. Needless to say I am happy not only that I have more energy but that my mindset is focused on physical fitness. I am going to bed early to get sleep so I can wake up and kill it. No watching tv all night, no drinking (a beer here and there), no hang-overs, no lazy "i want to sleep in" attitude. I only wish I would have been this dedicated when I was younger, but better now than never!Nice update, I'm a morning person, love early workouts.
Great back day Brutha
Thanks guys! I really need to lock my diet down though. Ive been slacking way too much (partaking in a few to many sweets). Been lying to myself saying " you'll burn it off!" I'm right, I burn it off because the weight is staying the same but it should be dropping. Just need to refocus...Good numbers bro. Your chest numbers are very close to what I put up. We in it together bro! Let's get it!
Nice PR damn!!!!!! You diet looks like what I'd eat haha ...great job manok so diet sat and sunday was not the best, as to be expect when the in-laws are cooking. Ranchers and everything is made in excess with lots of carbs and sodium. Came out of the weekend 4lbs up but lost 3 of it today. Fell asleep on my phone so I slept through my alarm for 40mins, ARRGH...totally ruined my gym time. Not a good way to start the day. Instead of my normal chest workout I did a simple Pyramid and some biceps curls to get a good pump followed by a 1.5mile run at 8.5 min/mile pace. The only good thing out of the deal was the weight felt light today and I put up 245 for 4 reps on bench a (PR), I think 2004 was the last time I put up 245lbs so that was sweet!!
Workout: Quick Pump
Bench:
155x15
185x12
225x7
245x4 PR
155x12
Alternating Dumbbell Curls:
30x15x4sets (slow for burn and squeeze)
...followed by...
30x10x2sets (fast for pump)
Cardio:
1.5mile run
Diet:
1949kcals 159p/136c/92f
bfast: (pre-w) High Protein Cereal by Archer Farms
(post-w) Dried Mango 1 serving
snack: Almonds 2 servings
lunch: 7oz 90/10 beef w/ 4oz cheesy cauliflower
snack: Almonds 1 serving
dinner: ON Protein shake w/ almond milk
Supp Notes:
Have horizontal veins popping in my biceps!!! Had one pop my last run on Anabeta/Erase but now I have three in the left bicep and two in the right. (Never had those in my life!!) They are small veins but they stand up when I squeeze the rep. Shoulders and upper chest are looking alot thicker too.
Heaven....What's Jimmy Johns?
HaHa, NICE! Well not for the diet but still. Good to know I'm not the only one struggling. Tough when there are shredded beasts like LtL and howwedo in here!My diet needs to tighten up too. My wife's restaurant had a makeover and the grand opening was this week. They had a test run this weekend and I literally ate everything on the menu.
I think I've heard of that free vets meal...off day today so I did a bit of cardio. Weight is back up to 199lb as of tonight (most likely 197 in the morning) but my waist is smaller. Still seems as though I am carrying some the same amount of fat on the lower abs. Getting more vascular too which is nice as well as tightening of the muscles.
Cardio:
10min walking incline
10min run = 2miles total
Diet:
2545kcals 189p/85c/168f
bfast: (post-w)shake w/ almond milk, almonds
snack: natty peanut butter
lunch: 6 eggs (3whole/3white) w/ kielbasa
snack: almonds
dinner: (free meal at Applebees for Vets Day) Bourbon Steak w/ Potatoes
Chest tomorrow and looking forward to it....
they advertise it on tv locally hereI think I've heard of that free vets meal...
How do they notify you guys about it?
Kill it man! Your welcome! :-Da little motivation....check
1.5scoops of Alphamine....check
1.5scoops of Hemavol....check
off to crush chest!
thanks man, i couldn't do three pull-ups last November when I started hitting the weights again. I used to be able to knock out 20 back when I was active duty. Working hard to get back there.Strong pull up numbers after all that back work
stoked to have you in here, I will give you a short synopsis when I update tonight!Hey brother her to support you for the rest of the ride. I am busy as hell and can't read all the way through this at the moment, can I get a Cliff notes on your impressions / gains so far?
If not that's understandable I will still be here to support ya.
I do see some PR's up above so things look like they are going well.
Enjoy that family time man!Ok so update will be in the a.m. Busy w/ daughter tonight.
Sent from my iPhone using Am.com
I love waking up a few pounds lighter.Updated yesterdays refeed, which was fun I kinda missed carbs. Went to sleep at 201.5lbs woke up 197lbs. Off to hit back today!!! Will update later.
Ok lets see how short but detailed I can make this. Just week6 of an 8week stack. I started this stack at 198 dropped to 195 at one point but am back to 197/198 again. My waist still seems the same if not a bit smaller and bf doesn't seem to have changed much. I am thicker in the shoulders and upper chest and calves are getting very defined. Hardness is outstanding along with added strength and endurance (hence some PRs). Vascualrity has improved alot!!! When I first ran Anabeta/Erase a few months ago was the fist time in my life that my biceps veins started showing along with a few in my forearms. Now I have multiple veins in my forearms along with biceps that show all the time. When I am lifting I can see horizontal veins spidering across my upper/lower arms, chest, shoulders and legs...it is phenomenal. One negative thing thought is hunger...Anabeta Elite makes me hungry like crazy. My last stack I meticulously maintained close to 1900kcals and went from 208lbs to 192lbs. I am noticeably more dense than when I was at 192 though. My cals this go around have routinely been around 2300 but my weight has relatively stayed the same which is nice. Diet is still something I am trying to get a handle on.can I get a Cliff notes on your impressions / gains so far?
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