alright hey guys im a MFF member and joined this site to run this log for the guys at MN.
It took a few days to activate my account so here is everything up to date!
Thank you MN team for hooking me up!
After a long struggle with the EVIL UPS delivery guys I finally have my Xfactor.
Here are my starting stats.
chest : 43inch ( under arm pits)
arms 16.5inch (Cold Flex)
Height 5 10ish
GOALS: Right now even with it being winter I want to shred some more BF and gain my most lacking part which is arms. I will be doing 15min HITT for cardio and training will hopefully be 5 days aweek long as work doesnt **** me over. Rest days will vary tho.
DIET: Wont be anything to crazy I save that for spring when ill do keto or something. So I will just update daily meals as I go.
DOSING: 2AM - 2PM but might switch to 4 pre workout.
Today will be day 2 when I get back from the gym.
wasnt a heavy day for chest..just nice an easy. I over did it last week and my bad shoulder was acting up.
Incline bench. 145 X10, 185 X10, 205 X8, 145 X10
Arny DB pull overs - 65 X10, 70 X10, 75 X10
Cable cross over decline flys- 60 X10, 70 X10, 80 X10 90 X8
Ended it with 1 set of deck pec flys. 115 X25 ...then started feeling it in shoulder so went for a tan !
Cardio. 13min at 7.0 treadmill with 3 min cool down. ( no HITT today)
Bowl of mini wheats and 1scoop ( also pre workout)
took all 4 caps XFA pre workout
post workout made a 4 egg wrap with glass of milk
lunch a chicken breast sandwich
dinner is going to be rice/beans and chicken sausage
Just did biceps today.. think tomorrow will be a rest day maybe cardio/abs
Felt odd this morning. I took all 4 caps 20 min before leaving for the gym and while I was driving there I felt VERY stimed up. Which is weird cuz im trying to de-stim my self so been feeling crashed all the time lately. Was a nice clean energy feeling.
warm up wtih E-Z bar curls ( standing preacher)
DB standing curls
bicep curl machine
155 X8 ( new PR i think)
ended with 2 sets of BB reverse grip curls 60 X10 for both.
No cardio, body if feeling a little run down need to rest up and eat up!
breakfast - small bowl of mini wheats
Hour after breakfast - whole wheat toast with jam and 1 scoop myo fusion.
Hit the gym.
post workout - some rice chips and 3 eggs 1 scoop myofusion which I made myofusion pancake out of.
later im going to cook up some chicken/avocado/veggie salad along with some homemade sweet potato wedges.
Alright yesterday was a rest day for me and today was awesome.
Was pretty tired after work not enough food today but managed to carb up pre-workout and took the XFA 30 min preworkout and energy was high and pumps were pretty damn good. I was getting pumps all down my arms from doing shoulders today.
started with 15min of HIIT on the tread mill.
DB seated shoulder press
Seated DB lat raises
Reverse flys on the deck.
DB front alt raises
Hammer strength shoulder press
will weight in tomorrow.
Breakfast - protein shake and a muffin
mid morning - egg and potato burrito
lunch - bean and chicken
snack - apple
pre workout - mini wheats/whole wheat toast with no sugar jam
post workout - 4 eggs scrambled witha protein shake
dinner is going to be chicken veggies salad.
Was pretty tired put a good 10 hour day in at work and was either crouching in a squat position grouting or lifting heavy buckets of grout so my legs are killing me and no cardio today.
Again taking the 4 caps pre workout was awesome. Super tired but good energy/pumps again in the gym... I cant wait to get a couple weeks into this!
seated cable rows
Lat pull down
180 X8 ( this was hurting my shoulder for some reason)
MTS hammer strength high rowa
Diet - same as yesterday almost exactly.
Felt good today. I did 17 min of hard fast HIIT on the tread mill and felt great. Then when I was doing bunch of random core exercises just from pulling and pushing I was getting arm pumps. And veins coming out down my forearms that arent usually there unless im doing hard arms.
Again super tired gettting home from work and 30 min after taking XFA I got great energy again!
breakfast - Oats/shake/tea
Midmorning - egg wrap (4 eggs)
Lunch - Burrito with grilled chicken/beans/fresh salsa and corn.
Pre workout - whole wheat toast with avocado ( 1 whole avo) and a shake
post workout - grilled chicken sliced in a salad and an apple.
In the oven right now are 2 large spicey chicken sausages and going to have some 93% fat free popcorn after.
DAAMN pumps are NUTS with this... puts any NO booster to shame.vascular to the max and the energy and focus is through the roof so far...man in a couple weeks I imagine its going to be craazzzy.
for Biceps I did.
MTS curl machine
reverse grip EZ bar cable curls
close grip bench
bent over cable rope extentions
single arm cable pull downs
Diet was ****ty today... spent ages in the mall getting hair cut then was in bell store for a couple hours barley made it to the gym... FUUUUUU
DAY 10 ( yesterday)
Felt pretty good yesterday was the first day doing legs in a awhile ( yes , ashamed , but work over the last month has had me killing my legs). I went light but it was still a good workout.
Its crazy how much focus/energy I am getting from this , am I the only one who is getting this???..pumps aswell are awesome... I do kinda feel like im starting to lean out maybe a little. I went on a date last night and the chick was pretty impressed with my body so thats pretty ****ing sweet.
Im hoping to start feeling some good strength increase starting to kick in soon.
15 min HITT cardio on treadmill
V squat machine -
seated ham curls
I will weight in on today workout.
Breakfast - 4 eggs 2 slices whole wheat toast
45min later ( pre workout ) apple/shake
Post workout- oats with protein
Then I had a date and we cooked a dinner at my house, I had 1 large chicken breast, mashed yams, stuffing, veggie salad and 2 slices of pumpkin pie... NOMNOMNOMNOMNOM
Solid workouts and hell yeah on the ladies already noticing.
Writing this on new iPhone so bare with me.
Today wasnt the best workout I was pretty tired fro
Work was digging an ditching all day laying service pipes.
Although once again after taking the 4 caps I did get the "boost" I keep getting.
But was still a lighter then normal workout.
Deadlifts ( just as a warm up)
Mts high row
15 min of HITT card on treadmill
breakfast - 4 eggs, whole wheat bagel with low fat cream cheese and a glass of skim milk
Snack- powerbar banana
Snack - apple, granola bar
Lunch- chicken sandwich with avocado and cucumber
Pres workout- half can beans and a 2 scoop shake
Postworkout - oats with protein, banana
Today was a good workout forsure...god damn these pumps are amazing... strength it starting to kick in aswell. Altho today I noticed during some triceps that my elbow joints were feeling it and a bit sore. Other then that the workout was awesome..the pumps are really tight feeling... loving it.
DB standing curls
55 X9 ( havent done that since I was 200lbs)
EZ grip cable curls
single arm cable pull downs
MTS tricep extensions
BB curl super set with rope hammer curls
BB curls were
Rope hammer curls were
standing cable single arm curls ( on some free motion machine)
90 X10 ( this was insane I was beat at 10 reps and still pumped off 10 more felt amazing and deff a PR)
Bentover cable rope extensions
breakfast - WW bagel and LF creamcheese/ protein shake
snack - power bar
snack - banana / protein shake
Lunch - Chicken, avocado sanny
snack - granola bar
preworkout - turkey sanny
postworkout/dinner - 4 eggs, 2 slice WW toast.
Good day today! did some shoulders...felt strong. liftin close to what I did at 210lbs
Loving the energy from this I am a recovering stim addict and its nice getting some energy not from stims.. My arms were getting super pumped up today just from doing shoulders.. :feelsgoodman:
DB shoulder press
lateral raises ( machine)
Reverse flys on pec deck
Free motion shoulder press
Smith BB shrugs
then 15 min on bike and 10 min HITT on treadmill
Diet today was good then ****... I found doriotos
Yesterday I just did a bunch of core exercises and 25 min cardio.
today i did some legs
Gotta get my diet together last few days been so hectic I been slacking on eating enough. Altho I am up a couple lbs at 183 which is weird cuz im doing so much more cardio then normal. Hard to tell yet but hopefully its lean mass!!
single leg quad extensions
single leg ham curls
horizontal calf pushes
Amazing pumps today, Elbows a little sore again on triceps but not bad enough to effect much ...maybe would have gone up 5lbs on DB overhead press if they werent sore. .. really starting to notice the vascularity in the arms today .. felt awesome. ill snap a couple photos ina week or so.
Rope pull downs
standing DB curls
Single arm pull downs
Rope cable curls
DB over head press
Breakfast - 4 eggs scrambled in a tortilla wrap then 30 min later right before leaving for work a bagel an cream cheese
snack - granola bar/ banana
snack - granola bar
lunch - 2 chicken kabobs/apple
pre workout - oats/ 2 scoops myofusion in skim milk
Dinner - 4 chicken kabobs / glass of milk
DAY 24 ( thought it was less then that but I only got 4 caps left in bottle 1)
So here is the plan. since im working like a mother ****er these days im going to double up muscle groups and aim for 3- 4 days a week at the gym.
Today I did chest and triceps and it actually went pretty wekk for how exhausted I am.. new job is really gnarly but im lovning it. I forsure dont gota worry about cardio lol.
Man the pumps!!! I did chest/triceps and my biceps were starting to get pumps I love it. Altho I did have a bit of trouble with elbows today but nothing serious.
I feel like After this week of work I would have hit under 180 lbs but weighted in right now at 182lbs.. cuz I have been burning least triple the calories and not taking in triple since starting new job.
So Im going to say thank you to XFA for keeping muscle together while I beat the **** out of them for 15 hours!
This workout was deffently weaker then normal but I was pushing real slow solid reps and felt good for how drained I am.
Free motion seated flys
MTS decline hammer strength
Over head DB seated press
Seated double arm cable pull downs ( free motion machine)
hammerstrength tricep extensions
ended with 2 sets wide grip dips X15
Slept like a baby last night and going to do nothing but sleep tonight and hopefully be good for a big back/bicep workout tomorrow!
Man no wonder you slept good, kickass w/o there.
Alrighty Sunday I did back and biceps, I cant remember all the numbers but it was a nice lift. The pumps at this point are unbelievable...specially now doing the muscle group splits.. I feel my entire body blow up every lift!!
I hung out with my ex the other night and she was sayign my arms and shoulders look bigger the 2 groups I been focusing on the most.
weight is maintaining at 182lbs which is fine.. I might even try to shred up a little see if I can get rid of some belly fat ( all my BF is unfortunately stored in my lower chest and belly)
Then I can work on a clean bulk in a month for winter!
Yesterday I worked out Legs/Shoulders
smith shoulder press
120 X10 X2
lateral raises ( machine)
165 X10 X2
EZ bar pull ups
Going to take today and tomorrow off and hopefully thursday I dont get home to late from work . so I can smash some weights