Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.

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  1. Quote Originally Posted by Rosie Chee Scott View Post
    Just so you know, what you burn DURING the session is NO indicator of what that session actually contributes to your progress, so be aware of that.

    ~Rosie~
    Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?
    Recoverbro


  2. Quote Originally Posted by taman6886 View Post
    Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?
    For example, 12 minutes of high intensity work on the treadmill or bike may only burn ~120 calories. However, the effect that is has on the body lasts a lot longer than what it burnt DURING the session, and will continue to have an effect on your body for up to 24 hours afterwards re "energy use".

    ~Rosie!
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com
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  3. Had to skip after work cardio tonight, got caught up in some stuff at work, gonna do a double tomorrow, AM cardio, PM deadlifts etc.

    Dietary for today: 2553 in (96 [minus 20 fiber]=76 carbs, 225 protein, 137 fats) with an estimated burn of 3570 for a deficit of 1017.
    Recoverbro

  4. In bruddah!!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  5. Quote Originally Posted by taman6886 View Post
    Thanks Rosie! Could youy clarify a bit, in lehman's terms (not asking for a disertation, although I would certainly read one, just recognizing that you have other things to do in life besides forums.) I am aware of the cardio vascular and other health benefits as well as boosting the metabolism for the day (which was the point of morning sessions.) Is there anything else I am missing?
    Essentially it is a result of EPOC (excess post oxygen consumption) which simply means your body demands more O2 after the exercise and hence burns more calories.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  6. Quote Originally Posted by JudoJosh View Post
    In bruddah!!
    Awesome! I been haunting the Taurus section just because I missed seeing your Avi!

    Great to have you along Josh.
    Recoverbro

  7. Thanks to both Josh and Rosie on some cardio education. Made up for missing last night with 35 minutes of variable resistance cardio (60/80/100% then back down) this morning: 250 cals. Was really due for some HIIT last night but did not want to go that route with Deadlifts coming tonight.
    Recoverbro

  8. 5/24/11
    Day 2, wk 10
    4:50 pm to 6:05 pm
    Duration: 1:15

    Dead lifts 295 – 8, 325 – 6, 350 – 4, 365 – 2.
    Tried 385 twice, got it off the ground both times,
    Could not lock it out. (does not include warm up sets)
    Belt only with 350 or above.

    Hack Squat - 320 -8/8. 340 – 8, 350 -8

    Back Hyper extension (w/65# dumbbell) 12/12/12

    Leg Press – 550 -10/10/10
    Good and deep with no push from hands.

    Standing calf extension – 140 – 15/15/12 (Good full ROM)

    dietary info for today: 2524cals in (94 {minus 21 fiber} =73 carbs, 241 protein, 128 fats) with an estimated burn of 4500 for a deficit of 1976.

    Tomorrow AM, tale of the tape!

    Subjective observations: Aggression was very good tonight as was confidence. I had no doubt that I would hit 385 when I plated it up that it really pissed me off when I could not lock it out.

    Energy continues to be good, libido is also (almost too good still). Continue to get the ass kicking cardio endurance I experienced with the Wyked during my log.

    Also, came to a realization: I am in fact a stim junkie. Started this day with 2 A T2, 4 cups of coffee, a mix of Lit Up and AI's Maniac and 2 AI Motivate (from their sample packs they sent out). Was not geeked but very driven, and it showed in my pace with the cardio work. Did feel a bit of a crash in the afternoon, but nothing that one more Alpha T-2 and 3 scoops of Wyked could not tackle. Guess given my history of addiction, it should not surprise me that I enjoy natural stims a bit too much.
    Recoverbro

  9. Quote Originally Posted by taman6886 View Post
    Thanks to both Josh and Rosie on some cardio education. Made up for missing last night with 35 minutes of variable resistance cardio (60/80/100% then back down) this morning: 250 cals. Was really due for some HIIT last night but did not want to go that route with Deadlifts coming tonight.
    No worries, bud - you know we're here to help out

    Nice re the cardio

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  10. Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.
    Recoverbro

  11. Quote Originally Posted by taman6886 View Post
    Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.
    Not a bad week at all
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  12. Quote Originally Posted by Rosie Chee Scott View Post
    Not a bad week at all
    Thanks Rosie. Nice to see you are following along also

    Today was pretty quiet, late day at work, took some time this morning to reconnect with the wife while the kids were at school. It was worth missing some cardio time for.

    Dietary for today may be a bit off as some one brought in a platter with summer sausage and various cheeses, I did include estimates in today's totals.

    Estimated intake: 2479 (a bit over target) (92 [minus 20 fiber]= 72 carbs, 217 protein, 136 fats) with an estimated burn of 3555 for a deficit of 1076.

    Tomorrow is upper body and cardio day. May split into AM/PM sessions not sure. PM will count on rain as my youngest is scheduled for a ball game but we have had bad storms with more in the forecast.
    Recoverbro

  13. Quote Originally Posted by taman6886 View Post
    Thanks Rosie. Nice to see you are following along also .
    No worries You can almost guarantee I am watching, even if I say nothing most of the time if you are using products that I love or from a company I support and stand behind

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  14. Quote Originally Posted by Rosie Chee Scott View Post
    No worries You can almost guarantee I am watching, even if I say nothing most of the time if you are using products that I love or from a company I support and stand behind

    ~Rosie~
    Same goes for me!

    I have been SUPER busy lately so just been lurking on my phone most of the time but I am here following
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  15. Quote Originally Posted by JudoJosh View Post
    Same goes for me!

    I have been SUPER busy lately so just been lurking on my phone most of the time but I am here following
    From July on I will likely be less active re posting, because busy gets turned up several notches for me, but I will always be watching, and if anyone wants the fastest response from me, they can always PM.

    ~Rosie~
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  16. 5/26/11
    Day3, wk 10
    5:10-6:35pm

    Bench: 235- 6, 250- 3, 255- 2, 275- 1
    Unracked 315 and held it for 10 seconds 3x's
    205 10, 135- 20

    Assisted Pullups (Body wgt +clothes -assist weight)
    225- 6, 230- 6/5/6

    Incline DB Press 85'sX2 10

    DB Pullover 70 -12/12

    Seated OH BB Press- 135 11, 145 9/7

    BB Shrug (plates only as these were done in Smith Machine)
    230- 10, 280- 8, 300- 6

    Standing OH 1h DB Triceps Extension
    30 10/10, 10/10, 9/9

    Standing BB Curl: 85 -12/12

    Opposing set:

    Cable Hammer Rope Curl - 110 -12, 130 -12
    +Straight Bar Push down - 130 12, 150 -12

    Finished with 12X 50/40 HIIT then coasted for a total of 25 minutes, 181 calories.

    Not sure if it is the coming off of a deload, the increased cardio/focus on cutting or just one of those days, but seem to be losing some ground on my bench work and OH Presses. I have been plateaued basically benching for a while now, but to loose ground on my OH Press is unusual, Suppose it could also be a shoulder issue as I have noted a return of my right arm lagging behind my left on press work lately and can feel some popping and grinding in the right one.

    Dietary for today: 2554 cals (110 [minus 22 fiber] = 88 carbs, 226 protein, 143 fats) with an estimated burn of 4525 for a deficit of 1981.
    Recoverbro

  17. Rolled out early, hit a scoop of wyked and a scoop of Lit up mixed with 5g BCAA, two A-T2 and about 3 cups of coffee and knocked out some AM cardio. 60/80/100% max resist, 36 minmutes total, 248 cals, all day burn After work, we hit the (squat) rack.
    Recoverbro

  18. 5/27/11
    Day 4, wk 10
    4:20-5:25pm
    1:05 Duration

    Squat (does not include warm up sets)
    315-7, 335 5, 365 4, 385-2, 295 8
    (Belt only on sets 3,4 and 5)

    Romanian Deadlift: 275 8/8/8, 285 8

    Leg Extension: 220 12/10/10

    Lying Leg Curl : 90 12/12/11

    Seated Calf Raise: 140 (Plate weight only)
    140 15/15/15

    Dietary for today: 2562 cals (109 [minus 22 fiber] = 87 carbs, 223 protein, 145 fats) with an estimated burn of 4378 for a deficit of 1816, Carb total would have been lower but I ate a banana after my eggs tonight which raised it about 30g
    Recoverbro

  19. Pretty quiet day today, just some mowing etc.

    Dietary: 2288 cals in (103 [minus 14]=89 carbs, 219 protein, 116 fats) with an estimated burn of 3573 for a deficit of 1285.)
    Recoverbro

  20. 5/29/11
    Day 1, wk 11
    1:55-3:15 pm
    Duration: 1:20

    Decline Bench – 240-8, 255-4, 265- 2 (+1pr), 280- 1, 210- 10

    BO BB Row: 210 – 8/8/8/7 (actually meant for this to be 215 but forgot a 5lb plate on the right side, the left side was 5 heavier LMAO)

    V Grip Pulldown: 205 -5/5

    Inc DB Press 170 (85X2) 11/10

    Assisted Dip 235 – 11, 245 – 10, 255 – 2

    (Opposing Set)
    EZ Bar Preachers 75 12/12
    2h OH DB Ext 75 10/10

    Seated alt DB Curl 35 12/12, 40 12/12, 45 8/8

    Capped it off with 5 stage hills cardio 36 minutes, 266 cals.

    Dietary for Today: 2455 in (93 [minus 10 fiber]=83 carbs, 164 protein (sadly), 163 fats) with an estimated burn of 4468 for a deficit of 2013. Hoping some extra BCAA's today will help with the protein shortage.
    Recoverbro

  21. Pretty quiet day today. Went to the Memorial Day Services this morning, my wee guy is in scouts. 43 years old and I still tear up with Taps and the 21 gun salute, likely always will. Got home and took a 25 minute bike ride in semi hilly terrain. Did this on my Mom's Huffy, LOL, not exactly a performance piece of equipment, but screw it, it was cardio worth about 400+ cals. and it is the only bike I have at this time.
    Then I spent some time teaching my 8year old how to ride his bike. He did pretty well, got to the turn around circle at the end of our cul-de sac and stopped because he did not think he was "ready for that 6 turn" (Meaning the turn around cirle) Spent abou 1.5 hrs total doing that, has to be worth a few cals and definately a life time of memories.

    Anyways,got done with that and grilled up some Sirloins.

    Dietary for today:2038 cals in (90 [minus 17 fiber] = 83 carbs, 208 protein, 91 fats) with an estimated burn of 3750 (bike riding lessons excluded) for a deficit of 1712. Tomorrow we have DEADLIFTS INC. I excited for this as I got 385 about 4-6 inches off the floor last week but could not lock it out. Would be the best DL since I pulled my hammy, anticipating it is going to go well.
    Recoverbro

  22. 5/31/11
    Day 2, wk 11
    4:50-6:00 pm
    Duration: 70 minutes.

    Dead lift (Does not include warm up sets)
    300-8, 330-6, 360-3, 315-6
    (Tried 385, still could not lock it out, belt at 360 and above only)

    Hack Squat 320-8/8, 360-8/8

    Back Hyper extension: 75 12/12/11

    Leg Press 590 10/10, 605-10

    Dietary for today: 2426 cals in (114 [minus 18 fiber]=96 carbs, 226 protein, 129 protein) with an estimated burn of 4256 for a deficit of 1839.
    Recoverbro

  23. Todays Numbers: Weight 271, waist 42 3/4. So we are up a pound (likely water retention) and down 5/8 of the gut. I'll take that.
    Recoverbro

  24. Hit the AM cardio train again today. Used the stationary bike. 10X 40/50 HIIT cycles, coasted to an even 25 minutes. 140 cals.
    Recoverbro

  25. We are just short of 3 weeks into this stack. So far, I have not really seen any major strength increases, conversely, I have not really noted any loss of it either and I guess with some of the deficits I have been running, that is a good thing. Tommorow marks day 20, so I think I am gonna bump the Ecdy to 100mg (split into 2 50mg doses) to see what that does for us starting Friday 6/3/11.

    I have been leaning out nicely, current estimates put me at around 17% bf, down from 19. Am certainly pleased with this, but not satisfied by any means, MUST KEEP PUSHING!
    Recoverbro
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