Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored. - AnabolicMinds.com - Page 2

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

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    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.
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    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.
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    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
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    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.)
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    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.
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    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.
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    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.
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    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.
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    Hit the AM cardio train again today. Used the stationary bike. 10X 40/50 HIIT cycles, coasted to an even 25 minutes. 140 cals.
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    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!
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    Quote Originally Posted by taman6886 View Post
    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!
    Constant progression and improvement - that's the way to be! Go for it - I'll if that helps, LOL!

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Constant progression and improvement - that's the way to be! Go for it - I'll if that helps, LOL!

    ~Rosie~
    You are welcome to kick my can anytime Rosie!
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    Quote Originally Posted by taman6886 View Post
    You are welcome to kick my can anytime Rosie!
    Be careful what you wish for

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Be careful what you wish for

    ~Rosie~
    I didn't wish for anything, I just said you were welcome to do so

    Dietary info for today: 2298 cals in (81 [minus 18 fiber]=71 carbs, 202 protein, 136 fats) with an estimated burn of 3652 for a deficit of 1354.
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    6/2/11
    Day 3, wk 11
    5:10-6:15pm
    Duration: 65 minutes

    Flat BB Bench 240-4, 245-3/3/3, 225-6
    (Ok, this is really pissing me off, not only have I plateued at benching, but I am sliding backwards. I don't think it is because I am cutting as I am seeing progress in other lifts. I use a middle finger on the smooth band grip width, but I noticed I like to move it out to my index finger when the bar starts to feel heavy. Maybe I am bringing my delts into it too much and need to go a bit narrower. I am considering switching to a 5/3/1 strength training routine because even though I am cutting that is my mentality and motivation. If anyone has any input, I would gladly hear it.)

    Assisted Pull Up (noted weight = bw+ shoes etc minus assist weight)225 -8/8, 230 - 7/7
    DB Pull over - 75 -12/12

    Seated OH Barbell Press - 160-10, 170 - 10, 180 - 10 (very pleased with this.)

    BB Shrug - 320 - 10, 370 -8/8

    1h OH DB Triceps Extension (lh/rh) 35 -8/6, 8/8, 8/8

    Straight Bar Curl 100 - 8/8
    (Ran out of time, had to get to my little guy's baseball game.)

    Dietary info for today: 2673 cals in (111 [minus 25 fiber = 86 carbs, 256 protein, 136 fats) with an estimated burn of 4206 for a deficit of 1533.
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    Quote Originally Posted by taman6886 View Post
    Flat BB Bench 240-4, 245-3/3/3, 225-6
    (Ok, this is really pissing me off, not only have I plateued at benching, but I am sliding backwards. I don't think it is because I am cutting as I am seeing progress in other lifts. I use a middle finger on the smooth band grip width, but I noticed I like to move it out to my index finger when the bar starts to feel heavy. Maybe I am bringing my delts into it too much and need to go a bit narrower. I am considering switching to a 5/3/1 strength training routine because even though I am cutting that is my mentality and motivation. If anyone has any input, I would gladly hear it.)
    Cutting does not have to mean any strength losses.

    Perhaps you are using your triceps more, not your delts - make sure that you use a shoulder-width or slightly wider than shoulder-width grip. Otherwise, consider changing up your chest exercise and using dumbbells, or doing incline presses, push-ups, etc. to give your body a break, and go back to flat bench in a week or two.

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Cutting does not have to mean any strength losses.

    Perhaps you are using your triceps more, not your delts - make sure that you use a shoulder-width or slightly wider than shoulder-width grip. Otherwise, consider changing up your chest exercise and using dumbbells, or doing incline presses, push-ups, etc. to give your body a break, and go back to flat bench in a week or two.



    ~Rosie~
    Thanks Rosie. I do a few sets of Incline DB Presses on Day one after Decline BB's, so may be I will switch to flat BD Presses for a while.
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    Rolled out early and hit some AM pre-work cardio. 60/80/100% variable resistance , up and down so to speak. 32 total minutes, 236 cals. Squat rack tonight
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    Quote Originally Posted by taman6886 View Post
    Thanks Rosie. I do a few sets of Incline DB Presses on Day one after Decline BB's, so may be I will switch to flat BD Presses for a while.
    No worries, bud

    ~Rosie~
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    6/3/11
    Day4, wk 11
    4:30-5:35pm
    Duration: 65 min
    Was not really into it tonight

    Squat (Does not include warm ups)
    325 6, 345 3, 380 2 (a bit shallow on these), 365 4, 275 10
    (Belt at 365 and above only)

    Romanian Dead lift 275-8, 285-8, 295-8

    Leg Extension 220 12/11/10

    Lying Leg Curl 95 12/11/9

    Standing Calf Raise 210 12/9/8

    Seated Calf Raise 120 15/15

    Dietary for today: 2650 cals (104 [minus 24 fiber] = 80 carbs, 240 protein, 143 fats) with an estimated burn of 4352 for a deficit of 1702.

    Got home and found that my mother the bargain hunter had picked me up a garage sale 18 speed bike for my birthday (6/21). Adjusted the seat and took a little spin, much more comfortable than that old Schwinn single speed I rode last weekend.

    Tomorrow is the end of Primordial's 28 day cut contest Although not "cut" per se, I am pleased with the overall result and progress. After my wife takes pics I am gonna have my first cheat in about 30 days.
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    Half way point update (end of Primordial's 28 day cut contest)

    Although I have a substantial ways to go, I am very pleased with the progress of the last 28 days.

    First- The numbers:

    Start: Weight - 275, waist - 44, hips - 41.5
    Estimated BF - 19 % (52.5 fat, 222.75 LBM) Based on 3 point caliper of 59 and
    Home Body Fat Test
    (with waist and hips rounded up, wrist of 8", forearm 14.125.)

    Finish: Weight - 266, waist 42.25, hips - 41
    Estimated BF based on 3 point caliper of 42 = 14% ( I am skeptical about this)
    Home Body Fat Test

    =16.4 (43.5 fat, 222.5 LBM) based on age 42, weight 266, waist rounded down to 42, hip at 41, wrist 8, forearm 14.125.

    I am going to average the 2 and call it 15.2%, the pics will tell the story:

    (Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM if we go w/ the 16.4 number, or (40.432 lbs fat and 225.568 LBM) for a loss of 12.068 lbs of fat lost and about a 3 pound gain of LBM if we go with the 15.2)


    (Looks like a loss of 9 pounds of fat and a minor 1/4 pound of LBM, not bad at all.)

    Before: (damn it, the VB code is screwed, have to post links)

    http://images-cdn.anabolicminds.com/image404.jpg

    After:

    http://images-cdn.anabolicminds.com/image404.jpg


    http://bodyspace.bodybuilding.com/im...Hde3f1446.jpeg

    Before Back:

    http://images-cdn.anabolicminds.com/image404.jpg

    After Back (Pic does not show the definition, but at least the "love handles" are reduced.

    http://bodyspace.bodybuilding.com/im...BJm2ZD804.jpeg
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    Not much action today. Had chili dogs for a cheat meal, did not let it extend to the whole day. Did some bike riding with the little guy, his skills are hitting the learning curve exponentially, is awesome to watch him go. Got his 1st case of road rash showing off for some little girls down the street and wiped, like father, like son. Got right back up on that pony and rode it!
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    Took the little guy down to the local fair grounds so he could work on his biking skills in relative safety. I road my bike there (about 3/4 mile on way) and we road the circuit 4 times (which goes roughly around a half mile horse track) so all in all, sure we road at least 5+ miles, plus more on the block when we got home. Lil dude thinks he is a world class cyclist now Anyways, I am counting that as about an hour of casual bike riding, worth about 700 cals.

    Dietary for today: 2320 cals (62 [minus 12]=50 carbs, 182 protein, 144 fats) with an estimated burn of 3960 for a deficit of 1640. Is so nice to be solidly below 270. 260 here we come, probably not gonna stop there.
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    After much deliberation, I decided that I am going to start using a slightly modified version of Wendler's 5/3/1 scheme starting tonight. The only difference is I will be adding in some Bicep curls and some shrugs some where into the routine and I will continue to do cardio 4-5 times a week.
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    6/6/11 5/3/1 starting points: 6/6/11 Starting point: Maxes- OH Press -200, Dead Lift 380, Bench 280, Squat 390. Training maxes OH Press 180, Dead lift 345, Bench 255, Squat 350.

    Day 1, wk 12 (wk one of 5/3/1 =65/75/85)
    5:50pm-6:30pm
    Duration: 40 minutes.

    Standing OH Press 115X5, 135X5, 155X5 (forgot to go all out on set #3)

    Had to kind of guess at the max here as I can hit 180X10 for seated OH presses, but use a shorter range of motion (elbows to 90% which equals about to my nose) where as every description of standing OH starts at the collarbone. Must confess, I stopped at just below my chin.


    (Assisted) Dip: 5X15 was target, total resistance. 210-15/15/15/15, 220 14
    (will bump these next week)

    (Assisted) chin up: 5X10 195- 10/10/10/10/10

    Felt kind of weird, got in, got it done. That part was cool, almost felt guilty that I did not do X sets on all upper body parts and spend 1:15 -1:30 in the weight room. Some times less is more, we will see how this goes. If fat reduction really is more about diet than anything else, this should not slow my cutting much at all, maybe I can get the best of both worlds: Effective cutting and strength gains at the same time.

    Wrapped things up with 12x45/45 HIIT cycles, 158 cals.


    Dietary for today: 2711 cals (92 [minus 22 fiber] = 70 carbs, 243 protein, 151 fats) with an estimated burn of 4033 for a deficit of 1322.
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    Quote Originally Posted by taman6886 View Post
    ...Some times less is more, we will see how this goes. If fat reduction really is more about diet than anything else, this should not slow my cutting much at all, maybe I can get the best of both worlds: Effective cutting and strength gains at the same time..
    Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

    ~Rosie~
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    Quote Originally Posted by Rosie Chee Scott View Post
    Yes, less is more when it comes to training effectively for your goals, for sure, IMO. It really does depends on the individual though, and if you have to spend more than 40-60 minutes resistance training, you're not optimizing your time, IMO, even if going for strength/power gains. As far as fat loss being mostly nutrition - that is true for the general majority of people, but not, and for some training is the predominant deciding factor (I am one of those people, and successfully lose fat regardless of what and how I eat - just ask Sean and he'll laugh as he tells you!) But yes, you CAN lose bodyfat AND gain strength as well, and I often do - those who lose strength when losing bodyfat are often not eating enough, being restrictive and silly with their diet. I know many are not going to agree with me, but experience and knowledge has confirmed all points on multiple occasions (and yes, I have personally experimented with myself to test my theories - for me at any rate, since my body is backwards, upside down and back to front in how it reacts and responds to everything from nutrition to training, LOL).

    ~Rosie~
    Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
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    Quote Originally Posted by taman6886 View Post
    Thanks for the feedback Rosie. I must confess that at times I do fall into this mindset that if I am not beating the crap out of my self in the weight room, I am not doing enough. Those 5x15 and 5/12 assist sets certainly provided a chance to dig deep for some intensity and determination, and that is, afterall, what it is about, is it not?
    No worries Just because you're "not beating the crap out of" yourself in training does NOT mean that your training is being any less effective or that it is any less intense or quality. Intensity and knowing that what you are doing has a place in your training regime in progress towards your goals is what is important. Constant progression. And even "easy", "recovery", and "time off" is required - sometimes NOT doing anything IS doing something, and sometimes it if far more important than doing something; you just have to know what to do when.

    ~Rosie~
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    Found out earlier today that I have gained an opportunity to log some Anabeta on another forum. Will update how this will alter my current stack run and possibly my routine when I get it all worked out.
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    Day 2, 2k 12
    *Week 1 of 5/3/1 = 65/75/85
    4:50 -5:50 pm
    Duration 60 minutes

    Dead lift 225-5, 260-5, 295-10

    Romanian Dead lift (Substituted for Good Mornings)
    5x12 at 225

    Barbell Shrugs
    5x12 at 225

    Hanging Leg raise (BWO)
    15/14+1, 12+3/12+3/11+4 (+ reps = I had to bend legs to reduce resistance and finish the set.

    Dietary for today: 2470 cals (94 [minus 23 fiber] = 71 carbs, 220 protein, 134 fats with an estimated burn of 4116 for a deficit of 1646
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    Today's weigh in numbers are as follows; Weigt 264. down 7 from last week IIRC, waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
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    Quote Originally Posted by taman6886 View Post
    Today's weigh in numbers are as follows; Weigt 264. down 7 from last week IIRC, waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
    Nice Are you please with your progress?

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    Quote Originally Posted by Rosie Chee Scott View Post
    Nice Are you please with your progress?

    ~Rosie~
    Pleased? Absolutely. Satisfied? Not even close. This boy is not gonna be happy till he is both big and striated! I am pushing for full blown "beast mode"
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    Quote Originally Posted by taman6886 View Post
    Pleased? Absolutely. Satisfied? Not even close. This boy is not gonna be happy till he is both big and striated! I am pushing for full blown "beast mode"
    I know exactly what you mean when you say, "Pleased? Absolutely. Satisfied? Not even close." Go for it!

    ~Rosie~
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    Pretty quiet today, skipped AM cardio to spend some time with my oldest who spent the night. Dietary for today: 2409 cals (97 [minus 28 fiber] = 69 carbs, 227 protein, 120 fats) with an estimated burn of 3508 for a deficit of 1009.
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    6/9/11
    Day 3, wk 12 (Wk 1 5/3/1)
    4:50-5:45

    BB Bench 165-5, 195 – 5, 215 – 10

    Incline DB Press Set 1&2 @ 150, set 3, 4 & 5 at 140
    15/11/10/10/8 (Target was 5X15)

    BO DB Row 5X10
    5 sets, 10 reps each arm at 85 pounds

    Barbell Curl (@80lbs)
    5X10

    No cardio tonight, had to get so I could make my youngest's baseball game

    Dietary for today: 2635 cals (95 [minus 25 fiber] 70 carbs, 238 protein, 142 fats) with an estimated burn of 4047 for a deficit of 1412.
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    Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
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    Quote Originally Posted by taman6886 View Post
    Ok, I need some one to beat me for laziness. With the rain and the cool breeze this morning, the blankets just felt to good, slept in till 7, skipped AM cardio. Hopefully the weather will clear for some biking this weekend. Tonight, we have squats.
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    Quote Originally Posted by Rosie Chee Scott View Post
    That'll work
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    Day 4, wk 12 (wk 1 5/3/1)
    4:40-5:30
    50 minutes

    Squat (does not include warm ups, no belt for any sets)
    230-5, 265-5, 300-9 (+PR)

    Leg Press (5/15 @ 410) completed all reps

    Leg Curl 5/10 @ 85) completed all reps

    Calf Ext off of Leg Press
    3/20 @ 410

    Since I lazied out of AM cardio, we did it after weights. 31 minutes 60/80/100% max resistance, 181 cals.

    Dietary for today: 2716 cals (124 [minus 26 fiber] =98 carbs, 221 protein, 148 fats with an estimated burn of 4107 for a deficit of 1309.

    As an aside, I finished the first ecdy bottle last night, saving the other till after the Anabeta log, have also stopped the HC-DA because it said to take a week break after one container is gone. Will also save the other half for after the Anabeta run. Have about 3 days of Erase (plus a full bottle) and A-T2 remaining, will likely save the last bottle of erase also.

    Have been very pleased with how I have been leaning out on this stack. No negative impacts noted.
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