Smitty's Summer Log

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    Friday

    Shoulder, Back, Bis

    Milt press/pull ups(mixed grips)
    - I worked up to 155, going two sets at each weight. 10 reps with lighter weight, then 8, 6. This felt easy for me. Did pull-up sets to 8 reps until I couldn't get 8 reps anymore and then did sets of 5 or 6.

    Band lateral raises 3xMax

    Stand BB curl 4 x10

    XYT , 4 x Max

    Scrape the rack curl 3xmax

    Band curl 2xMax

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    Deadlifts and squats


    Started with deadlifts. Worked up like always by sets of 8. Snatch grip up to 275. Regular grip after that. 275x8, 315x6x2, 365x6

    Squats

    Worked up in sets of 8-10 mixing my stance a little from wide to narrow. 315x6, 315x8, 365x3.

    I was spent at 365. The increase volume killed me.

    Dropped to 225. 2x10.

    Scrape the rack squats 3x225x10

    That was it. Starting cardio tonight. Just going to walk with weight vest for 30 minutes. Was going to push the prowler but my legs are done.

    My diet has gotten off track. Two weekends at the beach. My training hasn't suffered. My body fat seems to be holding steady. I look full as all hell right now. I am going to get back to my diet this week. That along with the addition o cardio should help me drop a little quicker.

    So this week I will shoot for 5 days of fasted walking in AM. I will shoot for 100 grams or less of carbs. The last week or so I haven't worried as much about carbs as I did calories.
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    Father's Day was a great day.


    Hope the rest of you dads had a good one. We need to enjoy it.
    •   
       

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    Don't sweat the diet too much man. A blip on the radar as long as you get it fixed. Just get back to it and try not to get too far off track.
    Happy Father's Day to you too.
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    what's done is done right. Adjust and you should be fine.
    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 fall off the wagon so to speak. I just felt run down from hard training, physical work and low carb. So I upped my carbs. My calories overall were still low.
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    Quote Originally Posted by calebsmitty View Post
    I didn't fall off the wagon so to speak. I just felt run down from hard training, physical work and low carb. So I upped my carbs. My calories overall were still low.
    Been there brother. Cutting is rough at times. It's amazing what a few extra carbs will do for you when you're feeling beat down. Matter of fact, I get a few extra carbs tonight and I can wait.
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    Quote Originally Posted by iparatroop View Post

    Been there brother. Cutting is rough at times. It's amazing what a few extra carbs will do for you when you're feeling beat down. Matter of fact, I get a few extra carbs tonight and I can wait.
    You can wait? Good.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post

    You can wait? Good.
    Aw damn, that was supposed to say "can't".
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    Recent pic
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    Looking good brother. Lots if progress made since the last update pic.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Looking good brother. Lots if progress made since the last update pic.
    This.^^^
    I like to reserve a spot on the beginning of the log for progress pics so you can see them side by side. Makes it easier for you to see your progress, especially when you feel like you're not progressing (even though you really are).
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    Subbing in real late. Looking Good Smitty!
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    are those abs I see?
    damn my man - more lean evry time I c u
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    Quote Originally Posted by snagencyV2.0 View Post
    are those abs I see?
    damn my man - more lean evry time I c u
    Yah I confirm they're abs...
    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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    Abs starting to come in and chest is looking noticeably larger. Killing it Caleb!
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by iparatroop View Post
    This.^^^
    I like to reserve a spot on the beginning of the log for progress pics so you can see them side by side. Makes it easier for you to see your progress, especially when you feel like you're not progressing (even though you really are).
    yeah - since you can't edit them in anymore
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    Thank you Finaflex. Free bottle.
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    That's the stuff...
    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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    oooo nice pic
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    So very sexy! I am back on mine now, was on the Pro-Xanthine 500 for a bit, it is nice too but I figure changing back and forth is the way to go.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    First time using. Took two this morning. Didn't feel jittery. What the best way to use for best results?
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    Quote Originally Posted by calebsmitty View Post
    First time using. Took two this morning. Didn't feel jittery. What the best way to use for best results?
    Two in the morning and one 8 hours later is a good place to start. It's not a high stim product so you won't get jitters but the appetite suppression and mood lift are top notch. Extended use helps a lot with both of those aspects.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    ^^ agree with this, as a middling GP best recomenadtion for ongoing best results..

    that said:
    I advise 1+1 to assess at start, and of course bumping to 2+2 after extended use is cool as well
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    Quote Originally Posted by MrKleen73 View Post
    So very sexy! I am back on mine now, was on the Pro-Xanthine 500 for a bit, it is nice too but I figure changing back and forth is the way to go.
    Yah should have thought of that. I ordeted a bunch of 500 cuz I like the kick
    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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    Today is my last day of 550 and Epi-V. Start PCT tomorrow.
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    Quote Originally Posted by calebsmitty View Post
    Today is my last day of 550 and Epi-V. Start PCT tomorrow.
    sad day

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Shoulders and Back

    Milt press/pull ups

    Worked up on press to 135. 2 sets at each weight. 45, 95, 115, 135. 8 reps per set except for at 135. I did 6.

    Finished with a drop set doing a total of 15 reps.

    Pull ups 10 x 6 with mixed grips.

    Upright rows 2x12
    Shrugs 2x12

    Shoulder XYT 3 sets/ jump rope

    Then I headed to ball park to coach regional All Star Game and kicked some ass.

    On Friday. Quick legs.

    Single leg squat on blast straps 4x15

    RDL 4x10, Single RDL 2x10 (these kill your hams)

    Ab Wheel 4x10

    Was gonna pull the sled or prowler but it was to damn hot.
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    First day of PCT. think I've made pretty good progress. I'm leaner and my work capacity is much improved. My strength is improved. Overall I'm pleased with my results.

    I'm going to continue through July. I'm considering trying a free week doing CrossFit for conditioning. See if I can change up a little to get the fat mobilizing in my belly. I haven't lost much on the caliper around my belly.
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    Quote Originally Posted by calebsmitty View Post
    think I've made pretty good progress.
    agreed!
    legs looking beefy and still good definition coming in..your waistline is but a distant memory..
    let's rock pct out and hold these gains now!
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    Quote Originally Posted by snagencyV2.0 View Post
    agreed!
    legs looking beefy and still good definition coming in..your waistline is but a distant memory..
    let's rock pct out and hold these gains now!
    Hardest part but after PCT too... personally if your just using herbals why not make it 8 weeks instead of 4. What's your plan?
    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 go back to work in August. So I'm planning on hitting it hard until then. I have enough PCT Black to last through August. Will probably run it 8 weeks. I only have one bottle of pure test. I will run until its gone.

    As far as training. I'm going to continue lifting as usual. I want to add in more conditioning. I've been considering checking out some CrossFit gyms in the area to change up and intensify my conditioning. I can probably get a cheap rate for one month. I'm generally against CrossFit overall but I wouldn't mind the change of pace for a few weeks.
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    Deadlift, deadlift, and more deadlift

    Snatch grip deads 2x5x185, 2x5x225, 2x5x275

    Conv. Deads 2x5x315, 1x3x365, 395 - three singles

    Sumo Deads 315x5, 315x5, 315x5

    Drop down sets 225. 1x15, 1x12

    Also tried frog stance or V stance. Those killed my quads. I'm adding them to my routine.

    Single leg squats 3x15, BW, last set with 20 lb vest.

    Standing calf raises 3x15

    Knee had been sore and not squat worthy. Going to lay off for a week.
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    Eeeesh! That's a lot of deads lol.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Well when you have a limited selection. You have to get creative. It was to damn hot to push the prowler.
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    Gotta be feeling dead after all those deads...
    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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    Yeah my legs are fried
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    Damn man, why is it that fun goes by so fast?
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    Quote Originally Posted by calebsmitty View Post
    Deadlift, deadlift, and more deadlift

    Snatch grip deads 2x5x185, 2x5x225, 2x5x275

    Conv. Deads 2x5x315, 1x3x365, 395 - three singles

    Sumo Deads 315x5, 315x5, 315x5

    Drop down sets 225. 1x15, 1x12

    Also tried frog stance or V stance. Those killed my quads. I'm adding them to my routine.

    Single leg squats 3x15, BW, last set with 20 lb vest.

    Standing calf raises 3x15

    Knee had been sore and not squat worthy. Going to lay off for a week.
    Nothing beats deads....almost a fullbody workout and cardio combined
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    Only problem with them is the do seem to make the waist thicker. I do them hear and there cuz they're fun...
    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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