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    yesterday was a loooong day at work and the diet took a beating. Ended up fasting for 12hrs because I was so busy I couldn't eat. So from 9am to 9pm I had nothing except my BCAA supp Amino1 which helped. After that day a co-worker and I decided to get a pizza and some much needed beer. So three slices and two beer later my carbs were way up. It was a nice way to wind down though!

    Ending Diet Yesterday:
    2268kcals 170p/170c/80f Eggs and chicken for bfast then the pizza and beer late.

    day off of work today so I hit the gym at 8am.....

    Workout:Shoulders

    Shoulder Press:
    110x5
    125x5
    140x5

    Barbell Shrug:
    140x15
    160x12
    175x10
    175x10
    175x10

    Dumbbell Lateral Raise:
    25x10
    25x10
    20x8 drop-set 15x10
    20x8 drop-set 15x10

    Dips:
    BWx15x5sets

    Chin-Ups:
    bwx5 +5 assisted at 25lbs
    bwx6 +4 assisted at 25lbs
    bwx3 +7 assisted at 25lbs
    2 speed sets of 10 assisted at 25lbs


    Diet as of posting is 1266kcals 81p/80c/68f

    B-Fast: Peanut Butter Cheerios w/ almond milk (pre-w)
    B-Fast: 6oz chicken (post-w)
    Lunch: salad, 3 servings of natty peanut butter and banana

    will update the rest later...
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!

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    Nice job on the shoulder press...
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    I read beer and pizza..... Now want beer and pizza
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    Nice lifts and like BP said beer and pizza sounds amazing!
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    I was at a fundraiser and I bid on and won a three month membership to my local AnyTime Fitness. I have been looking for someplace else to work out so it is a nice change of pace. So I walk into the gym today and there is a kid (younger than me and I'm 31) in there that is massive....well from the waist up anyways. I just had to laugh because obviously this kid forgot his legs existed. I mean his thighs couldn't have been much bigger than my calves, what a joke. Anyway I got a good leg workout in.

    Workout:Legs
    my legs are bit but my squat is very weak, I need to continue to work on em

    Squat:
    165x5
    185x5
    210x6

    Leg Press:
    180x15
    270x10
    270x10
    270x10
    270x10

    Leg Extensions:
    130x10
    140x10
    150x10
    150x10
    150x10

    Barbell Bench:
    135x15
    135x15
    135x15
    135x10

    Hanging Leg Raise:
    3 sets of 10

    Cardio:
    1 mile run

    Diet:
    as of posting is.....1646kcals 181p/42c/80f

    bfast: (pre-w) protein shake w/ almond milk
    bfast: (post-w) 6 eggs scrambled (3yolks/3whites)
    snack:banana
    lunch:8oz chicken, salad w/ mozzarella chesse
    dinner: to be determined....most likely chicken



    Supp Notes:
    will update supp notes later
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Picked some bug and have been yacking and pissing out my a$$ since 430am. I post more when i can.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    Picked some bug and have been yacking and pissing out my a$$ since 430am. I post more when i can.
    Sorry to hear bud, get better
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    Feeling much better today. I am going to take tomorrow off from lifting too and hit it strong on wednesday again.

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    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    ok, back in the saddle after some rest and relaxation. I didn't take any supps sunday, monday or tuesday due to being sick.

    Workout:Chest

    Bench:
    185x5
    205x5
    230x5
    135x15

    Dumbbell Bench:
    60x15x4sets

    Decline Bench (smith machine):
    155x12
    185x10
    225x8
    135x20

    One Arm Dumbbell Row:
    70x10x4sets

    Abs:
    Weighted Situps
    25x20x2sets

    Leg Pulls:
    20x2sets

    Oblique Crunches:
    15x2sets (slow for burn)

    Oblique Side-Bends:
    65x10x2sets

    Cardio:
    didn't have time this morning


    Due to being sick I lost alot of my water and am down 3 lbs. On the plus side I am looking leaner. I can really tell a difference in the amount of water I was holding due to the creatine. I am going to drop the creatine for the rest of this stack. More because I am a head case and the loss in definition was getting to me.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    woke up at 3am because my daughter decided to be up, thats ok though...it got me into the gym on time Awesome day today, week and a half into the stack and I am down 2.5lbs to 195.5. I also hit a PR for reps this morning!

    4am Workout: Back

    Deadlift
    160x5
    185x5
    210x15(PR) previous was 12reps

    One Arm Dumbbell Row:
    70x10x4sets

    Smith Machine Row:
    135x10
    150x10
    160x8
    135x10

    Barbell Good-mornings:
    65x12
    75x10
    75x10
    75x10

    Barbell Curl (21's):
    55x21x4sets

    Dips:
    bwx10x2sets


    Diet Today: 2083kcal 111p/184c/108f

    Bfast:Oatmeal
    snack:Almonds
    Lunch:Homemade roast beef stroganof w/ mashed potatoes instead of noodles
    Snack:Natty Peanut Butter
    Snack:salmon packet
    Dinner:High Protein Cereal w/ almond milk

    Lows: had a gourmet coffee this morning from caribou (skinny caramel highrise) and was tempted with a cookies and cream candy bar.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.
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    Quote Originally Posted by BPjohn123
    Love those 3 am wake ups, my 2 year old woke me up 2 days ago at 230am to play hockey with him. Comes into our room with two sticks and a ball.
    Kids, you gotta love em.
    Cheris every moment.
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    Quote Originally Posted by AaronJP1

    Kids, you gotta love em.
    Cheris every moment.
    I do bud, kids are truly amazing.
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    Love my daughter!

    Another day up at 3am and in the gym by 430....off day tomorrow so I get to sleep in till 5am LoL. I am really loving this stack at this point. I had dreams about lifting and when I woke up I couldn't wait to get in the gym. Hit another PR today! Weight this morning was 195, three lbs down so far and leaning out. The hardening of Anabeta Elite is really starting to kick in along with vascularity. I still get a "down" feeling when I dose my TestPowder but it only lasts for about 40mins to an hour. I have actually learned to channel that feeling into thoughts of test boosting and the mental focus is helping tremendously. I quit taking Jack3d as a pre-w and just take one scoop of Alphamine when I wake up to get me going. I just need a break from the 1,3dim for a bit. Legs are becoming more defined as well, as a matter of fact my legs have never looked as good as they have in the last few months!

    Workout: Shoulders

    Press:
    115x5
    130x5
    145x5 (PR)

    Barbell Shrug:
    145x12
    155x10
    165x10
    185x10
    185x10 (PR)

    Dumbbell Lateral Raise:
    25x8 - Dropset w/ 15x8 x4sets

    Dips:
    20x10 (PR) new PR since having dislocated my shoulder back in 07'
    10x12
    bwx15x3sets

    Pull-Ups:
    bwx8x2sets

    Cardio:
    10min run (Treadmill @ 6.5mph)

    Diet:
    2191kcals 173p/130c/108f

    Bfast: High Protein Cereal (Archer Farms)
    snack:Almonds
    Lunch:5eggs scrambled (2yolks/3whites) 7 slices of Bacon
    snack:Nature Valley granola thin
    Dinner:Homemade Beef Stroganoff (left over roast shredded and mashed potatoes instead of noodles)
    PreBed:Protein shake w/ almond milk

    will update the rest later
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Nice PRs.
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    weight this morning was 193lb!!!! 5lbs down in less than 2 weeks! Off day today so I will just post up my diet later.

    also Diet updated in yesterday's post....
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    weight this morning was 193lb!!!! 5lbs down in less than 2 weeks! Off day today so I will just post up my diet later.

    also Diet updated in yesterday's post....
    Good job dropping 5lbs.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.
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    today's diet a little more than I wanted.....

    Diet:
    2653kcals 162p/199c/136f

    bfast: High Protein Cereal w/ almond milk
    snack: Almonds
    Lunch: Jimmy Johns w/ chips (wife surprised me at work w/ lunch)
    snack: natty peanut butter
    dinner: 7oz chicken w/ 8oz broccoli

    chest tomorrow, I am going to buy another bottle of Anabeta Elite and start to run 6 caps a day.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    What's Jimmy Johns?
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    Quote Originally Posted by BPjohn123
    What's Jimmy Johns?
    Sandwich shop similar to subway.
    Pretty good & they make the subs freaky fast... Haha

    Take a look @ their website.
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    Not a big fan of their subs. I prefer toasted subs though.
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    7am gym session as this is an off day from work. Feel good today and slept well, no PR's today but a good lifts all around.

    Workout: Chest

    Barbell Bench:
    175x5
    200x5
    225x6
    135x20

    Dumbbell Bench:
    60x12x4sets

    Smith Machine Decline Bench:
    155x12
    185x10
    225x7
    155x10

    Machine Fly:
    100x12
    120x10
    140x8
    120x10
    ****all sets are ended with "palm slaps" (i call em that) Palms flat on handles and kep the hands about 15in apart in from of the chest, then you push the hands together (slap) 10 times real fast.

    One-Arm Dumbbell Row:
    70x10x4sets

    Cardio & Abs:

    Sit-Ups:
    25x20x2sets

    Leg Raise:
    2setsx15reps

    Oblique Crunches:
    15x2sets

    Plate Twist:
    25x15x2sets

    Cardio:
    1mile run @10min pace


    Diet:
    as of posting...782kcal 92p/71c/16f

    bfast: (pre-w) High Protein Cereal
    Lunch: (post-w) 7oz chicken, 5oz broccoli

    will update the rest later.


    Supp Notes: Muscles are hardening nicely and abs/obliques are starting to show through. Wife was noticing the "ridge" forming in the middle of my chest Vacularity is still continuing to improve as-well, the veins in my shoulders are clearly visible and pop more when I am lifting!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    7am gym session as this is an off day from work. Feel good today and slept well, no PR's today but a good lifts all around.

    Workout: Chest

    Barbell Bench:
    175x5
    200x5
    225x6
    135x20

    Dumbbell Bench:
    60x12x4sets

    Smith Machine Decline Bench:
    155x12
    185x10
    225x7
    155x10

    Machine Fly:
    100x12
    120x10
    140x8
    120x10
    ****all sets are ended with "palm slaps" (i call em that) Palms flat on handles and kep the hands about 15in apart in from of the chest, then you push the hands together (slap) 10 times real fast.

    One-Arm Dumbbell Row:
    70x10x4sets

    Cardio & Abs:

    Sit-Ups:
    25x20x2sets

    Leg Raise:
    2setsx15reps

    Oblique Crunches:
    15x2sets

    Plate Twist:
    25x15x2sets

    Cardio:
    1mile run @10min pace

    Diet:
    as of posting...782kcal 92p/71c/16f

    bfast: (pre-w) High Protein Cereal
    Lunch: (post-w) 7oz chicken, 5oz broccoli

    will update the rest later.

    Supp Notes: Muscles are hardening nicely and abs/obliques are starting to show through. Wife was noticing the "ridge" forming in the middle of my chest Vacularity is still continuing to improve as-well, the veins in my shoulders are clearly visible and pop more when I am lifting!
    Nice update, I'm a morning person, love early workouts.
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    Quote Originally Posted by BPjohn123 View Post
    Nice update, I'm a morning person, love early workouts.
    This switch to days at work has been the easiest one in the last 5yrs due to my morning workouts. Needless to say I am happy not only that I have more energy but that my mindset is focused on physical fitness. I am going to bed early to get sleep so I can wake up and kill it. No watching tv all night, no drinking (a beer here and there), no hang-overs, no lazy "i want to sleep in" attitude. I only wish I would have been this dedicated when I was younger, but better now than never!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    was a bit busy yesterday so this is a late update.

    yesterday's workout: Arms
    **I was very tired and feeling weaker than normal due to not sleeping well

    Alternating Incline Dumbbells:
    35x10
    40x7
    35x8
    30x10

    Hammer Curls:
    35x10
    40x7
    35x9
    35x8

    Barbell Close Grip Bench:
    135x15
    135x12
    135x12
    135x10

    Standing Alternating Dumbbell Curls:
    45x5
    40x7
    35x7
    30x8

    Cable Triceps Pushdowns:
    90x20
    90x19
    90x18
    90x18
    **first 10 were slow remaining reps were fast

    Barbell Curls (21's):
    55x21
    45x21
    45x21

    One Arm Cable Triceps Pushdown
    40x12
    40x10
    40x10

    Pull-Ups:
    bwx8
    bwx6
    bwx5


    Today's Workout: Offday

    Cardio:
    1.5mile run

    Pull-Ups:
    bwx10
    bwx8
    bwx6
    bwx6

    Supp Notes:
    DAA in TestPowder is giving me really bad gas. Wife even said yesterday "what ever your taking that is giving you that gas, you need to stop"...LoL
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    ok, got some catching up to do....

    quick diet updates:

    from the 30th: 2652kcal 189p/325c/68f carb load day, carbs were from cereal and grilled cheese sandwiches (love those), rest of the day was shakes chicken

    from the 31st:1669kcal 219p/28c/65f damn near perfect low carb day! chicken, chicken and more chicken w/ a few shakes sprinkled in.

    from the 1st: 2418kcal 134p/369c/101f bad day, co-worker had a b-day and his mom-in-law delivered homemade pastries...needless to say the carbs were whacked...took my SlinShot though

    Workout from the 1st: Shoulders

    Press:
    115x5
    125x5
    135x5

    Barbell Shrug:
    145x12
    155x12
    175x12
    185x12
    185x10

    Dumbbell Lateral Raise:
    25x8 dropset 15x10 x 4sets

    Dumbbell Up-right Row:
    35x10
    35x10
    35x8
    35x8
    **left shoulder was giving me some fits so I stayed at 35lbs for this**

    Dips:
    25x10 (pr)
    20x10
    bwx14
    bwx12

    Dumbbell Bent Over Delt Raise:
    15x12
    20x8 ***shoulder hurt a bit, dropped to 15lb again**
    15x10
    15x10

    Chin-Ups:
    bwx10
    bwx8
    bwx6
    bwx6

    Cardio:
    1mile run at 6.5mph treadmill pace
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Now onto today:

    Off day from work so I hit the gym at 7am. Vascularity is improving and I am looking a bit leaner though weight has gone back up to 195lb. With Anabeta Elite at 6caps a day I have noticed my hunger going up. I am trying to combat this by snacking more in between meals on almonds or natty peanut butter.

    Workout: Back

    Deadlift:
    185x5
    205x5
    225x10

    One-Arm Dumbbell Row:
    70x10x4sets

    Smith Machine Row:
    135x15
    165x10
    185x10
    205x5
    135x10

    Barbell Good morning:
    65x12
    65x12
    75x10
    75x10

    Cable Row:
    50x8 (one-arm alternating) followed with 100x10 (both arm speed set) 4 sets of these

    Cardio:
    1mile run 10min/mi pace


    Diet

    as of posting 1176kcal 93p/72c/54f ending -----> 1880kcals 161p/86c/96f
    bfast: 6oz chicken, 4oz white rice (1hr pre-w)
    2nd bfast: (40min post-w) 6eggs scrambled with 2 stick of string cheese cut small and melted in.
    Lunch: 4oz chicken, 4oz white rice
    snack: natty peanut butter
    dinner: 6oz chicken, natty peanut butter

    **goal for the rest of the day is no more carbs**


    Supp Notes:
    This stack is really in gear now just over two weeks in. I am adding more sets and a few more exercises to each gym session. I can really feel my strength and endurance improving so I am ramping up the volume on lifts. I feel as though I want to lift and lift and if it wasn't for NEEDING to be home so my wife could go to work I would be lifting for two hours easy, but alas my daddy duties pre-vail and I go home.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    added yesterday's ending diet, good overall day diet wise.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Great back day Brutha
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    Good numbers bro. Your chest numbers are very close to what I put up. We in it together bro! Let's get it!
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    Quote Originally Posted by BPjohn123
    Great back day Brutha
    Quote Originally Posted by LiveToLift
    Good numbers bro. Your chest numbers are very close to what I put up. We in it together bro! Let's get it!
    Thanks guys! I really need to lock my diet down though. Ive been slacking way too much (partaking in a few to many sweets). Been lying to myself saying " you'll burn it off!" I'm right, I burn it off because the weight is staying the same but it should be dropping. Just need to refocus...

    My chest numbers are slowly creeping up. I am just taking it slow due to a bad shoulder. I am a P90x refugee and when I quit that last Nov I couldn't even rep 225 once. Nice and slow till Feb/March (when I plan on cycling). Build a good strong base and then really kill it. I really need to work on my squat numbers though. As big as my legs are and I can barely squat 250. I did legs today but am on my phone out of town so I will post my workout Sunday night. Going to be an off day tomorrow and back at it monday!

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    ok so diet sat and sunday was not the best, as to be expect when the in-laws are cooking. Ranchers and everything is made in excess with lots of carbs and sodium. Came out of the weekend 4lbs up but lost 3 of it today. Fell asleep on my phone so I slept through my alarm for 40mins, ARRGH...totally ruined my gym time. Not a good way to start the day. Instead of my normal chest workout I did a simple Pyramid and some biceps curls to get a good pump followed by a 1.5mile run at 8.5 min/mile pace. The only good thing out of the deal was the weight felt light today and I put up 245 for 4 reps on bench a (PR), I think 2004 was the last time I put up 245lbs so that was sweet!!

    Workout: Quick Pump

    Bench:
    155x15
    185x12
    225x7
    245x4 PR
    155x12

    Alternating Dumbbell Curls:
    30x15x4sets (slow for burn and squeeze)
    ...followed by...
    30x10x2sets (fast for pump)

    Cardio:
    1.5mile run

    Diet:
    1949kcals 159p/136c/92f

    bfast: (pre-w) High Protein Cereal by Archer Farms
    (post-w) Dried Mango 1 serving
    snack: Almonds 2 servings
    lunch: 7oz 90/10 beef w/ 4oz cheesy cauliflower
    snack: Almonds 1 serving
    dinner: ON Protein shake w/ almond milk





    Supp Notes:

    Have horizontal veins popping in my biceps!!! Had one pop my last run on Anabeta/Erase but now I have three in the left bicep and two in the right. (Never had those in my life!!) They are small veins but they stand up when I squeeze the rep. Shoulders and upper chest are looking alot thicker too.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Quote Originally Posted by mustang0341
    ok so diet sat and sunday was not the best, as to be expect when the in-laws are cooking. Ranchers and everything is made in excess with lots of carbs and sodium. Came out of the weekend 4lbs up but lost 3 of it today. Fell asleep on my phone so I slept through my alarm for 40mins, ARRGH...totally ruined my gym time. Not a good way to start the day. Instead of my normal chest workout I did a simple Pyramid and some biceps curls to get a good pump followed by a 1.5mile run at 8.5 min/mile pace. The only good thing out of the deal was the weight felt light today and I put up 245 for 4 reps on bench a (PR), I think 2004 was the last time I put up 245lbs so that was sweet!!

    Workout: Quick Pump

    Bench:
    155x15
    185x12
    225x7
    245x4 PR
    155x12

    Alternating Dumbbell Curls:
    30x15x4sets (slow for burn and squeeze)
    ...followed by...
    30x10x2sets (fast for pump)

    Cardio:
    1.5mile run

    Diet:
    1949kcals 159p/136c/92f

    bfast: (pre-w) High Protein Cereal by Archer Farms
    (post-w) Dried Mango 1 serving
    snack: Almonds 2 servings
    lunch: 7oz 90/10 beef w/ 4oz cheesy cauliflower
    snack: Almonds 1 serving
    dinner: ON Protein shake w/ almond milk

    Supp Notes:

    Have horizontal veins popping in my biceps!!! Had one pop my last run on Anabeta/Erase but now I have three in the left bicep and two in the right. (Never had those in my life!!) They are small veins but they stand up when I squeeze the rep. Shoulders and upper chest are looking alot thicker too.
    Nice PR damn!!!!!! You diet looks like what I'd eat haha ...great job man
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    Quote Originally Posted by BPjohn123
    What's Jimmy Johns?
    Heaven....
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    Quote Originally Posted by Distilled Water

    Heaven....
    Carb heaven!

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    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    ok, 430am gym session today. Slept well and felt good this morning.

    Workout: Back

    Deadlift:
    155x8
    205x5
    250x5

    One-Arm Dumbbell Rows:
    70x10x4sets

    Barbell Bent Rows:
    135x12
    155x10
    185x7
    135x12

    Barbell Good-mornings:
    65x12
    65x12
    75x10
    75x10

    Wide Grip Lat Pulls:
    120x12
    140x10
    160x8
    180x6

    Pull-Ups:
    bwx8
    bwx7
    bwx6
    bwx6

    Barbell Curls (21's):
    45x21x4sets (slow for burn and squeeze)

    Machine Rows:
    50x20x4sets (left arm only/left side is lagging)

    No Cardio

    Diet:
    as of posting.....754cals 42p/78c/36f

    ending Diet:
    2452kcals 157p/226c/116f

    bfast (pew-w): High Protein Cereal w/ Almond Milk
    (post-w) snack: Almonds & Roast Peanuts 1 serving each
    lunch: spaghetti w/ whole wheat noodles
    snack: Almonds, apple
    Dinner: shake w/ almond milk
    snack: chobani yogurt and apple


    Definitely stressed my back today. I feel like if I look or move wrong I will tweak it. It is just really exhausted adn I only hope that it will continue to get stronger. My upper back/neck causes me some serious fits and often causes me to miss a few days of work every year because I can't turn my head (or do my job safely). I should add that I stretch for at least 5/10mins before and after each workout along with some jogging in place to warm the body up.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    Nice Job on the bench PR. My diet needs to tighten up too. My wife's restaurant had a makeover and the grand opening was this week. They had a test run this weekend and I literally ate everything on the menu.
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    Quote Originally Posted by BPjohn123 View Post
    My diet needs to tighten up too. My wife's restaurant had a makeover and the grand opening was this week. They had a test run this weekend and I literally ate everything on the menu.
    HaHa, NICE! Well not for the diet but still. Good to know I'm not the only one struggling. Tough when there are shredded beasts like LtL and howwedo in here!
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    updated today's ending diet...off day tomorrow so I might just do some cardio and abs. Back is still a bit sore so we'll see how I sleep.
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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    ok so wed was an off day, took ful advantage and slept for a good and rare 10hrs. back is feeling much better today thanks to the sleep.

    wed Diet:
    2173kcals 137p/85c/145f

    bfast: oatmeal
    snack: almonds , natty peanutbutter
    lunch: apple w/ nattty peanut butter (lost track of time and missed lunch )
    dinner: candied carrots and 10oz 90/10 beef (meatloaf w/ celery, carrots and onions)


    Thursday.....

    Workout : Shoulders

    Push-Press:
    115x5
    135x5
    155x5

    Barbell Shrug:
    155x12
    185x12
    185x12
    185x12
    185x10

    Dumbbell Lateral Raise:
    25x10
    25x10
    25x8
    25x8
    ***each set drop-set with 15x10

    Dumbbell Up-Right Row:
    35x10
    35x8
    35x8
    35x8
    ***each set drop-set w/ 20x10

    Front Plate Raise:
    45x10x4sets

    Dumbbell Shrug:
    60x10
    70x10
    80x6

    Dips:
    bwx12x4sets
    SuperSet w/ make shift shoulder press/kneeling (hammer strength bench press machine that I kneel next to and push over head)
    25x10x4sets (fast for burn)

    Cardio:
    15mins stationary bike


    Diet:
    as of posting 1962kcals 143p/29c/140f

    snack: (pre-w) natty peanut butter, Chobani Greek Yogurt (black cherry)
    bfast: (post-w) 4eggs (2yolk/2white) scrambled w/ cheese and 3oz of kielbasa chopped
    snack: natty peanut butter
    lunch: 10oz meatloaf (90/10 beef w/ celery, carrots and onions)
    Day by Day, we get better and better! Till’ we can’t be beat – Won’t Be Beat!
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