Calebsmittys 1-Andro Run

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    I agree DW. I hadn't planned on gaining so much.

    Baseball season is around the corner and training time will suffer. But I will use that time to lean out slowly. I want to keep as much muscle as possible.

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    Sounds like you have a plan try hitting maintenance cals for a while and then when ready drop them about 300 per day, and step down a little every time weight loss slows.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Yah slow is the way to go unless you have a deadline.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Back

    Today I wanted to stay relatively light and focus on the muscle. Did a lot of volume on short rest.

    Lat pull downs - worked my way down the stack squeezing lats hard until I could only get about 6 good reps.
    Seated v handle row 4x10 again with good squeeze
    Seated one arm row 4x10
    Mid row machine seated real low to hit traps 4x10
    DB shrugs 4x10 with 2 sec hold. After I hit failure I grabbed some 30s and tried to squeeze traps hard.

    Good fast workout. Not to taxing. I've been feeling a little fatigued from the 5 day split and the intensity I've been pushing.
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    Quads

    Squats. Worked up to a PR 415x3. Weight went up fast and easy. I had two more reps int he tank.
    Leg press 7 plates a side. 4x12
    Smith machine hack squats 4x10
    Standing calve raise 5x15

    Still feeling strong and muscles full and pumped. Weight at 240.
    Feeling a little leaner lately. Haven't changed my diet much but planning on it tomorrow.
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    I can't wait till I start feeling stronger ... soon very soon.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Re: Calebsmittys 1-Andro Run


    Quote Originally Posted by calebsmitty View Post
    Quads

    Squats. Worked up to a PR 415x3. Weight went up fast and easy. I had two more reps int he tank.
    Leg press 7 plates a side. 4x12
    Smith machine hack squats 4x10
    Standing calve raise 5x15

    Still feeling strong and muscles full and pumped. Weight at 240.
    Feeling a little leaner lately. Haven't changed my diet much but planning on it tomorrow.
    Nice work brother!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Thanks. I'm running out of training time so I'm trying to get what I can when I can.
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    Little update pic. One more week and diet begins. A little soft at the moment.
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    Trained this morning at school. Leaving for a three day conference today so won't train again until Sunday.

    Chest
    Bench worked up to 315x2
    Chest fly 2xamap
    Incline DB press 3x10
    Close grip bench 3xamap
    Depth push-up 3xamap

    This was done at school weight room. Limited in my choices.
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    You may be a little soft but your mass is looking good and you aren't far from being hard it will clean up very quickly.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Yah it doesn't really seem like that much to clean up, you'll be surprised how much is actually water.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Food porn

    From Lockhart,TX
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    Not too shabby!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by calebsmitty View Post
    Food porn

    From Lockhart,TX
    Some nasty stufff there ... a lot of white bread....
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    I didn't eat white bread but made the pic look better. I love BBQ and this is from one of the best in texas.
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    You ever been to Salt Lick in Austin? Good stuff there too and all you can eat for $20 is hard to beat.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by calebsmitty View Post
    I didn't eat white bread but made the pic look better. I love BBQ and this is from one of the best in texas.
    Good that stuff is nasty, I don't even like the taste, I like a heavy multigain if I ever eat bread.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by calebsmitty View Post
    Food porn
    not my kinda porn, but..
    cheers.
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    Quote Originally Posted by MrKleen73 View Post
    You ever been to Salt Lick in Austin? Good stuff there too and all you can eat for $20 is hard to beat.
    I never have. Alway wanted to but every time I was in Austin in my younger days I was chasing girls.
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    Yeah and it is about 20 minutes ouside of Austin in Dripping Springs but we went last time I was up there and really enjoyed it. I ate like 2 lbs of meat that day if not more, AND it did not need any BBQ Sauce!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Update. Just got home from three day baseball conference. Ate pretty dirty and didn't touch a weight. Should be fresh for tomorrow.

    I am still taking 550 at 4ed along with PCT 2ed and pure test 4ed.

    Tomorrow I'm upping pure test to 8ed. And will continue everything else.

    Strength has remained elevated I have set PRs every week.

    Weight is around 240. 15 lbs gained this should get back down to 235 after this week of low carb.

    Libido is returning. I am actually thinking about sex again. Which is welcomed.

    Still feel invincible and huge. My favorite side effect. Muscles still tight and pumped.

    I'm going to continue power building routine. Will start adding HIIT finishers to shed fat.
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    Lats and traps

    Bent row worked up to 195x6. Decreased volume as weight increased. From 12 reps to 6.
    1 arm DB row 2x10 w/80, 2x10 w/100, 2x10 w/50 and FatGripz
    Lat pull down FST 7. Started with 140 on machine finished with 80.
    Double handle swim pulls. Very light

    Cambered bar shrugs 4x10, wide and very narrow
    DB shrugs 4x10 with at least 3 sec hold

    Tried to do a complex for HIIT almost threw up after deadlifts and push press

    30 min on treadmill interval run
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    Just kill it and you will bounce right back.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Surprisingly my weight was stable after three travel days.

    My back session was pretty up tempo. I felt good. Trained on empty stomach and fasted until 6 today accept for a protein shake PWO.

    I'm going to make an effort to stomach the complexes for fat loss. Might start with tabatas first. Or even make up some of my own.
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    Quote Originally Posted by MrKleen73 View Post
    Just kill it and you will bounce right back.
    Second that, it doesn't take long... we always worry too much...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Day one of cleaning things up a bit.

    I'm hungry.

    Fasted with just coffee and a diet coke this morning until 12 PM. Ate about half pound of ground pork and venison with spinach and salsa for lunch.

    I created a new recipe last night to make for my lunch. I present the Meat Cake.(no picture)

    I planned on a meat loaf but couldn't find a loaf pan. So i used to cake pans. Here is what I did.

    Two pounds of Ground wild pig and deer (mixed)
    One can of spinach (water drained)
    1/4 bottle of Salsa
    3 free range eggs
    1/4 cup bread crumbs
    Some siracha hot sauce, garlic salt, pepper, chili powder, etc.
    Mixed it all up in bowl and put into two cake pans.

    Topped both with some Grass Fed Butter. Baked at 400 for about 20 minutes.

    I was surprised at how good this was. Take away the butter and this is a very low fat high protein meal.

    Sorry no pic, but you might have gotten nauseous from them.
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    Sounds Yummy! Tabatta is a bitch but it works!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quads

    Leg extensions 3x10... To warm up
    Leg press, worked up to 8 plates each set for 10 with 3sec negative.
    Smith machine hack squat 4x10 with 105 each side
    Leg ext FST 7. Didn't make all 7 sets. Quads were fried
    Calf raises 5xamap

    Smith machine hacks, tabata style. I was seeing stars when finished.


    Diet today was ultra low carb first part of the day . Pasta with family Pre workout. And a couple slices of whole wheat with PB&J PWO.
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    Nice work, those Leg Ext are a bitch on the FST-7 huh?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Yeah didn't expect it. I dropped to very light weight and couldn't get extension. Could contract my quads.
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    Quote Originally Posted by MrKleen73 View Post
    Nice work, those Leg Ext are a bitch on the FST-7 huh?
    Yah I can imagine as they tend to really ache with higher volume and drop sets etc..
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    Yah I can imagine as they tend to really ache with higher volume and drop sets etc..
    The problem is you literally can not lift the weight no matter how light. You get to a point you little quad muscle has no more juice. And with FST 7 you don't give them enough time to recover.
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    Shoulder and bis

    Standing press , worked up to 185x4, dropped down to 115 2x10.
    Machine shoulder press 2x10
    Side laterals FST 7

    Pinwheel hammer curls 3x6, 60s
    Hammer curls 2x10, 45s
    Barbell curls 2x10, dropped weight 1x10, dropped to bar 3xamap (squeeze hard at contraction)
    1 arm preacher curl traded off each arm 5 reps at a time until I was done

    Quick simple workout. Not a lot of intensity today. Gym was packed with bosu ball curlers and all kinds of silly stuff. Everyone using the only two squats racks for dumb ****. Felt like I had people crawling all over me. I need a shower.
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    I tried 7 sets of preachers at the end of my workout but went to light.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    The Hammer Strength Preacher Curl I use for some reason tires me out faster than free weight. Must be the plan of movement you have to follow. I did 1 Arm with only 25 lbs. and they were tough.
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    Hamstrings

    Deadlifts worked up by 45s up to 405x3, dropped back to 315x5, 225x6(up to 315 I did one set conventional one sumo)
    Romanian DL 225, 4x10
    Leg curl 4xamap, first set got 15 full reps and 15 partials, 2nd 12 full 8 partials, 3rd 8 full 10 partials

    Couldn't hardly lift my legs to put on my shoes

    Abs
    Robe cable crunches 10 reps straight down 5 each side, 3 sets like this
    Lat pull down an contractions. These are awesome to really feel your abs contract. 3x10.
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    Quote Originally Posted by calebsmitty View Post
    Hamstrings

    Deadlifts worked up by 45s up to 405x3, dropped back to 315x5, 225x6(up to 315 I did one set conventional one sumo)
    Romanian DL 225, 4x10
    Leg curl 4xamap, first set got 15 full reps and 15 partials, 2nd 12 full 8 partials, 3rd 8 full 10 partials

    Couldn't hardly lift my legs to put on my shoes

    Abs
    Robe cable crunches 10 reps straight down 5 each side, 3 sets like this
    Lat pull down an contractions. These are awesome to really feel your abs contract. 3x10.
    I have Deads and cleans this morning, we will see if the 1-alpha is rockin...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Enjoy. Deadlifts are my favorite movement right now. I'm frustrated at how little weight I'm pulling. I can squat as much as I DL. I should be at 500 by now.
  

  
 

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