get up and go stack (unsponsered) aplha2 and OEP.
 04222010, 01:49 PM
hey sorry didnt see ur question here u go
Mdrol and havoc 1st time log join me !!  04222010, 02:03 PM
glad to see the shin splints getting better
keep it up brother
hows strength ?Eat clean, piss dirty 
 04222010, 02:05 PM
 04222010, 02:13 PM
 04222010, 02:15 PM

 04222010, 02:27 PM
 04232010, 02:40 PM
Project: Chest and bi
Incline bench press 2x 6RM
8x (8 times ) @135 pounds
4x @145
5x @140
4x @140
4x @135
3x @135
Cable cross over 2x 8RM
8x @40 pounds
8x @40
12x @30
9x @30
16x @20
13x @20
Flys/Press 2x 6RM
6x @30 pounds
6x @30 ......... +10 press
11x @25
9x @25....... +5 press
14x @20
10x @20..... +6 press
Barbell curl 2x 6RM
6x @70 pounds
6x @70
10x @60
8x @60
10x @50
7x @50
Single arm curl 2x 8RM
8x @30 pounds
7x @30
10x @20
9x @20
15x @10
13x @10
Machine curl
6x @ 50 pounds
4x @ 50 pounds
Not too bad of day . was mixing the curls up a little bit. other than that just was a blah day . but still busted it out like no other. Kinda one of those days that i didnt wanna be in the gym and i got thinking about what would Ktan be doing and what would also everyone else doing in the gym. So then i just said i gotta do it . I have 87 days and that will be gone before i know it .
Cardio
Incline ...12 inches
Speed.....3.0
duration .. 15 min
miles.... 0.75
So yeah that was my day . felt so blah i left work early lol . so bring on the questions lol
Other than that diet is spot on and urine is clear everyday lol  04232010, 04:06 PM
read this thread it is brilliant
Megaplex the best prohormoneEat clean, piss dirty  04252010, 06:55 PM
backlog ....april 24th ....(comp was down. weigh in tomorrow )
cardio day
45 min @ 12 incline with the speed of 3.0. Just glided thru it while watch THS : hulk hogan ...guilty pleasure ... but other than that rest day tomorrow however i am going to pull myself in the gym and do at least 45 min more cardio whether it be run or jog but i wanna do something just to kick my metabolism up and keep it guessing and then go back to normal training as usual.
Everything is giong as planned thus far may actually up the calories (at least protein ...cause i think IMO losing some size as well. ) So will stick with the low carb but at least feel the muscle a tad more.
Other than that nothing to report just coasting along . Next week i will be adding ab exercises twice a week. probably will be wed and sundays . cause as the bodyfat drops i wanna be able to see the abs.
well everyone thanks for reading and will report in tomorrow !  04252010, 06:56 PM
TODAY !!!
CARDIO SPAZ OUT
5 miles on treadmill no incline done in 1.18:35 ..shew sweating but made my goal for today to kinda jump start metabolism.
I alternated from 3.0 speed to 5.0 and last .50 miles ran all out at 5.2 ..
woot brought  04252010, 10:47 PM
 04262010, 05:15 PM
 04272010, 07:42 AM
 04272010, 07:46 AM
results.
well week 1 is down. I hadnt been on computer issues.
weigh in : 170 pounds
bodyfat : 19.3 percent
so down 2 pounds and 1.5 percent bodyfat ..so thats pretty good in my opinion and hopefully will continue to lose bodyfat . goal is back down to 12 percent . so we shall see. what i like about the product is yes i sweat but no jitter feeling and no spikes of up and down. so soild product thus far !
going to workout later tonight . so even at this rate in 4 weeks . maybe 16% bodyfat. but trying for lower. and then at 8 weeks 12 percent . so we shall see. I want like 10 percent but happy with 12 . since i just got done bulking .
thanks for joining gang  04272010, 07:49 AM
backlog for monday !!
Monday: Shoulders/Triceps/Traps
Seated machine shoulder press (Hammer strength single arms) 2x6RM
6x (6times) @85 pounds
6x @85 pounds
7x @70
6x @70
7x @60
5x @60
Standing lateral raise 2x8RM
8x (8 times) @15 pounds
8x @15 pounds
10x @10
10x @10
14x @5
12x @5
Standing cable lat raise (1 arm at a time) 1x10RM
10x (10 times) @20 pounds... +2 combo (Left )
10x @20 pounds .......... +5 combo (right)
Barbell Tricep extention/press 2x6RM
6x (6 times) @50 pounds
6x @50 pounds ....... +11 combo
12x @40
10x @40...... +10 combo
10x @30
10x @30.... +5 combo
Cable tricep pushdown 2x8RM
8x (8 times) @60 pounds
8x @60
10x @50
10x @50
12x @40
11x @40
Standing calf machine shrugs 2x8RM
8x (8 times) @130 pounds
8x @130
8x @110
9x @110
12x @90
14x @90
Good day today shoulder was acting strange but going to add more fish oil and animal flex. so should be ok. but good workout . Found that i can do more weights with Hammer strength cause its single weights for each arm so switched to those hence why lower in weight but i feel like it got more Umph and pump .
Cardio
Incline : 12 inch
Speed: 3.0
Duration: 10 min
Heart rate: 145
Distance: .52
So here is a good link. it will help you tell your one rep max
http://www.thepumpingstation.com/1repmax.html
http://www.exrx.net/Calculators/OneRepMax.html
and for those who love music ..this is a predictive music site . i love it and intro's me to new music
http://www.pandora.com/
anyhow hope u all have a grand day ...day off but gotta go in for two hours Overtime . fun times !  04272010, 09:10 AM
 04272010, 01:55 PM
 04292010, 07:34 AM
**backlog april 28th ***
Project :quads and hammies
Leg press close stance 2x6RM
6x (6 times) @330 pounds
6x @330 pounds
6x @320
6x @320
5x @315
5x @315
Hack squat 2x8RM
8x (8 times) @135 pounds
8x @135 pounds
7x @115
6x @115
8x @95
8x @95
Single Leg Extention 1x10RM
left....10x (10 times) @65 ...+1
right... 10x @65 .....+1
Lying Leg Curl 2x6RM
6x (6 times) @95 pounds
6x @95 pounds
6x @90
6x @90
6x @85
5x @85
Lying Single leg curl 1x10 RM
left.....10x @45 .... +1
right ...10x @45 ....+0
ok so legs day busted it out ..was spent literally . I think i also by end of workout bite my lip so hard so i dont grunt like those fools i see. So i did it chuck norris style and just bite lip and got the sets done. I drew a tad blood . Im bad azz lol .
Cardio
Incline: 12.0
Speed: 3.0
Duration: 2.0 miles
Heart : 145150
Time: 40 minutes cardio now
so yeah as stated above 40 min cardio after weights to shed some more fat plus equals out to 2 miles .
stepping it up .
woke up not feeling to well so listening to body and just doing a rest day . will do two body parts tomorrow and no cardio  05032010, 05:45 PM
 05052010, 06:46 PM
no i got food poisning lol . i was out of it . but here u all go todays workout
Project: Chest and bi
Incline bench press 2x 6RM
6x (6 times ) @140 pounds
5x @140
4x @135
3x @135
6x @115
6x @115
Cable cross over 2x 8RM
8x @40 pounds
8x @40
12x @30
10x @30
12x @20
15x @20
Flys/Press 2x 6RM
6x @30 pounds
6x @30 ......... +7 press
10x @25
8x @25....... +3 press
10x @20
9x @20..... +4 press
Barbell curl 2x 6RM
6x @70 pounds
6x @70
8x @60
8x @60
7x @50
5x @50
Machine curl 2x8
8x @50 pounds
9x @50
10x @40
8x @40
8x @30
8x @30
Single arm 1x10RM
8x @ 40 pounds +1
8x @ 40 pounds +0
then did cardio for 35 minutes ..at 12 incline 3.0 to 3.5 speed for 15 min of it. Going to go with greater intensity next week go for speed 3.5 thru it all ...so i can keep up with the calorie burning . kinda glad i had some days off cause i am refocused and energized for greater things !  05052010, 06:51 PM
oh yeah 2nd week update . lost 2.4 pounds so well on track to where i wanna be. so its working along with diet and exercise of course. and the product thus far is what i will always go with. no crash no jitters and the weight loss...
OEP /alpha 2 For the win!
week 1 2.0 pounds
week 2 2.4 pounds
5 pounds !!  05052010, 07:18 PM
 05052010, 07:23 PM
 05072010, 04:55 PM
 05072010, 08:58 PM
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