Kickin' out Estro with Erase Pro! (sponsored log)

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  1. Quote Originally Posted by bdcc View Post
    Keep up the good work Tony.
    Thank you Mr. Ben.

    Totals on the day: 2206 cals (97 carbs, 213 protein[+18g BCAA], 104 fats). Estimated burn of 3684 for a deficit of 1478.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro


  2. 2/16/12 Day 3, wk 1
    4:25-5:30
    The shoulder is starting to feel near 100%, no pain but still a bit of discomfort on Chest work, still disappointed in how things started tonight.

    Bench 185x5, 215x5, 240x5

    (Boring but Big with a twist)
    5 sets of 10 reps at 60% (170) Dead Press, in power rack, started at the bottom.

    Inc DB Press (Reverse Pyramid) (Focused on making each rep touch my chest)
    75'sx8, 65'sx10, 55'sx12

    BW Dip 4/4/4

    Dual DB Skull Crushers 30'sx12, 35's x7/8

    One light set of cable cross overs just to get a burn 60x15 reps.

    Straight bar Triceps Extension @160 x12/12.

    Wrapped it up with 35 minutes of Random Hills Cardio for 245cals.

    Broke my fast at 12:00, a bit short of 16 hours but again, this is how my schedule works out, shut it down at 8:00. Good thing IF allows for a more carbs on lifting days as the wife had home made spaghetti when I got home. Stayed under on overall cals but carbs arewere high.
    2707 cals (275 carbs, 238 protein [plus 18g bcaa], 67 fats.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
    •   
       


  3. Quote Originally Posted by taman6886 View Post
    ...
    The shoulder is starting to feel near 100%, no pain but still a bit of discomfort on Chest work...

    Broke my fast at 12:00, a bit short of 16 hours but again, this is how my schedule works out, shut it down at 8:00. Good thing IF allows for a more carbs on lifting days as the wife had home made spaghetti when I got home. Stayed under on overall cals but carbs arewere high...
    Believe me, I feel you on the shoulder, bud, but believe me, it WILL get better!

    Nothing wrong with breaking your fast earlier some days, and nothing wrong with higher carbohydrates either, as long as you're consistent with what you're doing and get back on track (if that's what works best for you).

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  4. Quote Originally Posted by Rosie Chee Scott View Post
    Believe me, I feel you on the shoulder, bud, but believe me, it WILL get better!

    Nothing wrong with breaking your fast earlier some days, and nothing wrong with higher carbohydrates either, as long as you're consistent with what you're doing and get back on track (if that's what works best for you).

    ~Rosie~
    Noted and Thanks Rosie.

    2/17/12 Day 4, wk 1 (MC10)
    5:10-6:10

    Today's focus was to get below parallel and stay more upright, not so much the weight.
    Smith Machine Squat 235x5, 270x5, 305x8 (Belt on last set only)

    Boring but big: Squat to bench, shooting for 5x10 @60% (215)
    Got all 10 reps except set 5 where I got 7 and got stuck on the bench.

    Lying Leg Curl 105x12/12/6

    Alternating Single leg extensio @90 12/12, 12/12

    BW Back Extension: 2x25

    Cable Crunch = 180x20, 200x20/20.

    Broke my fast at noon, gonna extend my feed time till 9 because I did not get home till almost 8, finishing it off w/3 scoops of chilled, pudding consistency Cake Batter Protein (tasty). Will extend my fast till at least 1PM tomorrow so I hae a full 16 hours.

    Dietary info: 2642 cals (174carbs, 256 protein [plus 18g bcaa], 100 fats) with an estimated burn of 4125.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  5. Quiet day, no work out, kept it pretty tight. Broke fast at 1:00, shut it at 9:00.2165 cals (116 carbs, 197 protein, 80 fats)
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
    •   
       


  6. Broke fast at 1:30 today, shutting it down at 9:30. Wife made home made Taco's. Allowed myself 3 but limited the meat and cheese to keep the cals from getting out of hand. (YUM). After a meal like that, I had to get a work out in.

    Day 1, wk2 (MC10)
    2:50-3:50

    Standing OH BB Press (all reps below chin if not touching the chest)
    135x3, 155x3, 175x3

    BBB Variation again this week 5x10 @60% (plus 5# to keep it interesting = 120) all reps completed.

    Upright Row @80x10/10/10

    Face Down Rear Delt Raise @30x12/12

    Nautilus Lateral Raise Machine @170 x 15/15

    Alternating DB Curl (Drop set at 40/30/25 2x's) 14/10/10, 8/8/8

    EZ Bar Curl @95x7/5 (Could have gotten 6 but it would have been CHEAP!)

    Low Pulley Hammer Curl w/rope 86x15, 100x15 (Started light with these because the used to hurt my elbow, apparently, it too is on the mend)

    Finished up with 26 minutes of cardio for 155 cals.

    Dietary for today: 2711 cals (188 carbs, 226 protein [plus 18g BCAA], 107 fats) with an estimated burn of 4104.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  7. Gonna break the fast at 2:00 today, stretching it out a bit because I will have to feed starting at 12:00 tomorrow with my work schedule. (It's dead lift day so I don't think it is gonna make a huge difference.) Speaking of which, I wanted to get some gym time in today and just could not see my self pulling heavy on an empty stomach, so we did fasted cardio instead. Total of 45 minutes for 262 cals, had 18g of BCAA per-intra and post.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  8. Weighed in at 269 today, still up 1 from when we started but brooke 270 again (YAY). More importantly, the waist was 42.5, down 1.5 from our start and was 43.5 at the navel, that is down 2. WOOTS!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  9. Quote Originally Posted by taman6886
    Weighed in at 269 today, still up 1 from when we started but brooke 270 again (YAY). More importantly, the waist was 42.5, down 1.5 from our start and was 43.5 at the navel, that is down 2. WOOTS!
    That is awesome. I like to see the skin chub melt away even if the number on the scale it the same. Keep kicking butt.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  10. Broke fast at 12:00, gonna stretch it till 9 because I got in late again but will be fasting till 2:00 tomorrow, plan on hitting some AM fasted cardio.

    Day 2, wk 2 (MC10)
    5:05-6:05

    Dead Lift 300x3, 340x3, 385x2 (wanted 4 but was not in the cards tonight, still gives me hope for 405 next week)

    Boring But Big (5x10 at 60% =255) These seemed easy until about rep 7 of the 3rd set, then it became a grind but got it done.

    V Bar Pull Down @ 180x7/7/6

    Snatch Grip Deadlifts with a twist- did these on a platform for a 5-6 inch deficit, damn what a difference in exertion level!
    225x8/8

    Wide Grp UH Low Pulley Row @210x12/8.

    Dietary for today:2583 cals (187 carbs, 258 protein [plus 18g bcaa], 88 fats) with an estimated burn of 4125.

    Some further observations: The veins on the top of my hand and near my wrist are definately more notable as are the ones near my ankle on the shin. I also ocaisionaly see my left brachial artery which is rare, the right side tends to stick out most of the time and this tendency is even more consistent now as we go into week 3.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  11. Nice to actually see some veins. Impressive just shows how hard you are training.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  12. Quote Originally Posted by taman6886 View Post
    Weighed in at 269 today, still up 1 from when we started but brooke 270 again (YAY). More importantly, the waist was 42.5, down 1.5 from our start and was 43.5 at the navel, that is down 2. WOOTS!
    AWESOME!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Broke my fast at 12, extended the feed a bit (8:40) to get in 50 more grams of protein. Getting home after 7 sucks, what can I say.

    Day 3, wk2 (MC10)4:50-5:50

    Bench - 200x3, 230x3, 255x3 (Nothing to write home about but the best I have done since irritating my RC in October.

    Boring But Big (5x10 at 70% +5# =175) Dead Press in cage, starting from the bottom.
    10/10/10/10/8

    Inc DB PRess (Reverse Pyramid)
    75x8, 70'sx9, 65'sx11

    BW Dip (with some assist from foot on back or station) 7/4/5

    Dual DB Skull Crushers @35's 9/8/7

    Straight Bar Tri Extension @170x12/12

    Finished up with 32 minutes of cardio, random hills, 218 cals.

    Dietary for today: 2618 cals, (170 carbs, 225 protein [plus 18g bcaa], 99 fats) with an estimated burn of 4292.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  14. Day 4, wk 2 (MC 10)

    4:55-5:50

    The focus for squat work tonight was again abut correcting form and increasing depth/ROM.

    Smith Machine Squat250x3, 290x3, 325x5 (All reps below parallel, belt on last set only)

    Boring but Big (5x10 @60%TM=215) Squat to bench, hit all 50 reps.

    Lying Leg Curl @110x12/10/8

    Single Leg Alternating Leg Curl @100 12/12, 12/12

    Body Weight Back Extensions 25/25

    Cable Crunch at 200 25/25

    Broke fast a little after 12, cut it off at 8:00. LG Lipotropic Protein tastes like crap, just sayin'. Did indulge in piece of cake for a co-workers send off, so I kept the rest pretty low tonight but these figures do not include that: 2425 cals (203 carbs, 207 protein [plus 18g bcaa], 86 fats) with a burn of 4100.

    Did note what appears to be the beginning of some separation in my upper chest and some subtle striations in my delts after my shower tonight.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  15. Great job tony !
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  16. Quote Originally Posted by taman6886 View Post
    Did note what appears to be the beginning of some separation in my upper chest and some subtle striations in my delts after my shower tonight.
    Sounds like things are starting to come in, Tony

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  17. Quote Originally Posted by Rosie Chee Scott View Post
    Sounds like things are starting to come in, Tony

    ~Rosie~

    Aye

    Today was interesting, had to pick my daugther up at three and wanted to hit the gym for weights, cardio and a shower. Took a gamble and did not break my fast till afterwards at 2:00. So we mixed 2 scoops of PWO and a scoop of BCAA and hit the gym. Consumed another 12 grams of BCAA during the workout and 12 more to help me wast things down on the road (30g total)
    The workout actually went pretty well but it was just delt and bi day, don't think I would want to try this deadlift or squat day however.

    Day 1, wk3 (MC10)

    Standing OH BB Press (all reps to below chin if not to clavicle)
    145x5, 165x3, 185x2

    BBB (5x10 a 60% TM +10# =125)
    10/10/10/10/9+ Partial

    Upright Row @90x10/9/9

    Face Down Rear Delt Raise (on incline bench) @30 15/13

    Low Pulley Lateral Raise 40x6/6, 30x8/8

    Alternating DB Curl @45x12/12

    EZ Bar Curl @85x12/12/12

    Wide Grip Straight Bar Curl @80x8/8

    Wrapped things up with 40minutes variable resistance in the bike-244 cals.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  18. Good stats on the weight and waist ratios Tony. Keep up the good work my friend.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  19. Broke fast a little after 12:00 today, shut it down about 8:15, last "food" was 50g of protein which I needed to get above 200 total on the day.

    2/27/12 Day 2, wk 3 (MC10)
    5:20-6:30

    Today sucked, missed 405 on my pulls, very unpleased. Guess for next cycle I am dropping my training max to 415 as opposed to 425. Beginning to wonder if this is not a "head" thing as I hit 400 even for 2 reps a few months back.

    Dead Lift: 320x5, 360x3, 405-FAIL SAUCE.

    Boring but Big Deads (5x10 at 60% = 255) hit all 50 reps.

    V Bar Pull down at 180x8/8/7

    Snatch Grip Dead lift at a 5-6 inch deficit @235x8/7

    Magnum Lat Row Machine using Parallel Grip @160x10/10

    Gonna go my lower ab work after tomorrows cardio session.

    Dietary for today: 2432 cals (178 carbs, 214 protein [plus 18g bcaa], 88 fats) with an estimated burn of 4248.

    Additional Info: weight is still 269 this morning but have another .5 inch off the waist and at the navel.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  20. Liking the fat loss. Who cares about the weight number, as long as your still getting results by numbers of fat loss don't sweat the small stuff.
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  21. 3/1/12 Day 3, wk 3 (MC10)
    4:40-6:00

    Today officially sucked, missed my targets on damn near everything. First workout (other than deloads) with out a PWO stim in like a year. LOL

    Bench - 215x5, 240x2, 270x1

    BBB (5x10 at 60%+5lbs=175) Dead Press (in cage starting from bottom)
    10/10/10/6/6

    Incline DB Press 75'sx9/8, 65'sx8

    BW Dip (With a little self assist from foot on back of rack) 5/5/5

    Dual DB Crushers @35x9/9, 30'sx12

    Straight Bar Cable Push Down @180x12/12

    Only 20 minutes of cardio tonight for 100 cals.


    Broke fast today at 12:00, shut it down a little before 8:00
    Dietary for today: 2568 cals (178 carbs, 212 protein [+18g bcaa], 95 fats) with an estimated burn of 4359.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  22. Day 4, wk 3 (MC 10)
    4:40-5:40

    Smith Machine Squats (all reps to below parallel, belt on last set only)
    270x5, 305x3, 340x4

    Squat to bench (low end of decline bench to get even lower than last week) Target was 5x10 At 225
    10/10/10/10/9 (Last set was deep with out bench, we are getting there!)

    Lying Leg Curl @110 12, 11+partail, 9+partial

    Single Leg Extensions @100x12/12, 110x12/12, 12/12

    DB Stiff Legged Deadlift 65'sx12, 95'sx10

    Broke fast at 11:45, shut it down at 7:45. 2780 cals (195 carbs, 225 protein [+30g BCAA], 110 fats) with an Estimated burn of 4112.

    Did notice something tonight. I have noticeably more hair on my chest and forearms than I have ever had in my life. Not sure if that correlates with a boost in free test, but I would think it does.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  23. 3/2/12 Day 1, wk 4 (MC 10) Deload
    1;25-2:25 (usually get this done a little faster but was coaching my oldest on DL form.

    Standing OH Press (5's) 80/100/115

    BBB (5x10@%50=100)

    Upright BB row [email protected]

    Lateral DB raise [email protected]'s

    Alt DB Curl [email protected]'s

    EZ Bar curl @ 65 2x12

    Finished up with 25 minutes of cardio (quads starting screaming due to yesterday's leg work) 190 cal.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  24. Brief update. The scale is moving again! 264.4 this morning.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  25. Quote Originally Posted by taman6886
    Brief update. The scale is moving again! 264.4 this morning.
    Grrrrrrrr
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off

  26. Quote Originally Posted by Onlychevy6 View Post
    Grrrrrrrr
    Thanks Bro, love you too man!
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  27. Quote Originally Posted by taman6886 View Post
    Brief update. The scale is moving again! 264.4 this morning.
    Keep dropping tony!
    PES REPRESENTATIVE
    pescience.com
    http://pescience.com/insider

  28. Quote Originally Posted by BPjohn123 View Post
    Keep dropping tony!
    Plan on it Bobby.

    3/6/12 Day 2, wk 4 (Deload, MC 10)
    5:00-5:55

    Deadlift (5's) 170, 210, 250

    BBB Deads (5x10 @50%=210)

    V bar pulldown 3x8 @90

    Snatch Grip Deadlift at a 6" deficit (which was increased by use of 25# plates) @120 3x8

    Low Pulley Underhand Row @ 110 2x12

    Leg Raise off of Bench 2x20

    Fasted 16 hours, fed for 8 (12-8pm) Given that this is a deload week, I kept things a bit tighter than I usually do on a lifting day.
    2422 cals in (155 carbs, 218 protein [plus 24g bcaa], 93 fats) with an estimated burn of 3741.


    Tomorrow marks our 30th day of erasepro. Plan to get some pics taken in the morning as well as a final weigh in. Will post final review later or with in the next few days.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro

  29. Quote Originally Posted by taman6886 View Post
    Tomorrow marks our 30th day of erasepro...
    Mine too Are you going to continue on with another bottle, Tony?

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  30. Quote Originally Posted by Rosie Chee Scott View Post
    Mine too Are you going to continue on with another bottle, Tony?

    ~Rosie~
    Not at this time, am committed to a Combustion Log but will then be running the PES/USPLabs Stack including ErasePro and slamming some Pro Xanathine in there too.
    Evolutionary Muse - Inspire to Evolve

    Recoverbro
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