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    bit late but subbed. good liftin man
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    and for hittin PR's while droppin cals, that's where I suck
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    Quote Originally Posted by Sean1332 View Post
    bit late but subbed. good liftin man
    better late than never, thanks for joining bro!
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Quote Originally Posted by mustang0341
    no workout today and mild diet...

    Diet for today

    1758kcals 168p/87c/81f

    bfast: oatmeal
    snack: natty p-butter
    lunch: salmon salad (salmon,mayo,relish)
    dinner: spaghetti squash spaghetti
    snack: protein shake

    gym tomorrow!!!
    I'd be starving on this...
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    Quote Originally Posted by AaronJP1 View Post
    I'd be starving on this...
    Im starving reading it...lol...different goals though.
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    Quote Originally Posted by AaronJP1 View Post
    I'd be starving on this...
    Quote Originally Posted by BPjohn123 View Post
    Im starving reading it...lol...different goals though.
    after last weeks eating i was hungry as fug man, belly growling like crazy. I have got to get that weight off though so I am going to rock low cals/carbs for a bit. Plus I need to get ready to start cutting anyhow. I want to be at least 190lbs (185 ideally) when I start my cycle, luckily i have until mid Feb to get there.
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    ok, felt damn good to be back in the gym today. I think due to all the glycogen from last weeks carbs I had a HUGE pump from chest today. Was feeling fat so i wore a long sleeve shirt and still looked swolle. Fasted workout and a week off meant my strength was down a bit but I still pushed it.

    Workout: Chest

    Bench
    185x10
    205x10
    225x4
    205x6
    185x9

    Dumbbell Bench
    60x12
    60x10
    60x10
    60x10

    Smith Machine Decline
    185x12
    205x10
    225x6
    205x8
    185x8

    Pec Fly (machine)
    140x12
    150x8
    170x8
    170x8

    Push Ups
    ***usually smith machine here but it was broke
    20
    15
    15
    **8 diamond
    **8 diamond

    Cardio
    10min stationary bike


    will update diet later
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.
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    Quote Originally Posted by Sean1332 View Post
    That's still good weight to be pushing while fasted man. Since you're doing low carb/low cal; what's your post meal look like? Just curious-I suck at diet.
    today i had Optimum Nutrition Shake (2scoops) w/ vitD milk (1.5cups), 2.5 serving Salmon packet and three slices of bacon! Not a whole lot but for cals per day it is quite a bit. 750cals 95p/21c/30f

    also weight today is 203 so down 2lbs from the last weeks onslaught
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    ok ending diet for today

    2200kcals 263p/89c/89f (forgot that i ate a snack before lunch so cals were up a bit today, but they were clean though so it won't effect the weight loss)


    bfast: (post-w) shake w/ vitD milk, salmon pouch, three slices bacon
    snack: chicken salad (forgot this)
    lunch: chicken salad
    snack: almonds
    dinner: shake w/ vitD milk

    shoulders tomorrow bright and early...up at 3am
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    bleh day today, slept like sh!t last night...had a hard time falling asleep and when 2230 rolled around my daughter decided to start screaming. Figures, the one night my wife decides to go grocery shopping the daughter wants to not sleep through the whole night. I finally got to sleep around 2330 and woke up at 0330 to hit the gym. 2scoops of Alphamine and hit it...

    Workout; Shoulders

    Press
    105x10
    120x5
    130x6

    Barbell Shrug
    185x10
    185x10
    185x10
    185x10
    135x15 (speed for burn)

    Dumbbell Lateral Raise
    25x10 dropset 15x10
    25x10 -ds- 15x10
    25x8 -ds- 15x10
    25x8 -ds- 15x10

    Dumbbell Upright Row
    35x8 -ds- 20x10
    35x8 -ds- 20x10
    35x8 -ds- 20x10

    Front Plate Raise
    45x8 SuperSet dumbbell press 25x15 (speed for burn) x4sets

    Dips
    bwx12
    bwx10

    Rear Delt Fly (machine)
    60x12
    80x10
    80x10

    Cardio
    10min run @7mph treadmill pace

    diet will be updated later
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha
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    Quote Originally Posted by Sean1332
    yea I hate those nights man, I slept in the rocker the other night for 3 hours. definitely looks like you made the most of it man, my shoulders would be on fire after that haha
    Daughter is still on mom's tit so daddy cant do crap to console her. On the workouts I even cut a few short of sets, was tired and shoulders were burning!!

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    weight this morning was 200lb!! Down 5lbs from last weeks binge....I figured it would come off fast which is nice for the psyche. That means I am +3lbs from the beginning of this stack. With 18 more days to go I am going to continue to try and drop weight.

    Ending Diet from Yesterday
    2000kcals 233p/90c/79f

    bfast 6am: (post-w) almonds, protein shake
    lunch 1030am: tuna salad (w/ some light olive oil mayo and relish)
    dinner 3pm: chicken breast salad (w/ some light olive oil mayo and relish)
    snack 7pm: protein shake

    Good day diet wise...low carbs and plenty of protein. Plan on killing some meatloaf today that my wife made last night and I had to salivate over while drinking my shake Owell, it pays off in the end right? Off to do some damage to legs early this morning....glad I'm off of work tomorrow and can sleep in till 6am (LoL at 6am being considered sleeping in).
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Awesome news you dropped your binge weight that quick.

    Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol
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    Quote Originally Posted by Distilled Water View Post
    Awesome news you dropped your binge weight that quick.

    Meatloaf is a personal favorite of mine, how you didn't give in....you're a better man than me lol
    oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

    Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.
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    Quote Originally Posted by mustang0341

    oh man i wanted to but the I went and looked in the mirror at the love handles i gained over the last week and I went and made a shake.

    Question about the binge week though...should i continue refeeds about every week as usual? I was thinking of waiting an additional week.
    Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.
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    Quote Originally Posted by Distilled Water View Post
    Maybe stretch this refeed to 10days, then back to the weekly ones. I don't think 2 weeks in necessary unless you were in a contest prep situation.
    thanks


    Got more sleep today but def felt the lack of strength from last weeks lack of lifting. I hit the gym for legs today and still had that damn impingement in my left hip that keeps me from squatting to much weight. As stated earlier I have changed my main movement to Leg Press as I can move weight there.

    Workout: Legs

    Squat
    135x10
    155x8
    185x5
    135x9

    Leg Press
    300x10
    360x10
    400x8
    430x6
    450x6 PR

    Leg Extensions
    50x8 each leg followed by 150x8 both legs----5sets

    Standing Barbell Calf-Raise
    185x20x4sets (10 feet pointed out/10 feet straight)

    Bench
    185x13
    185x13
    185x13
    135x15
    ****this is where the lack of strength was most notable, last time I did these I put up 185x20x4sets. I actually did a double take when I saw those rep numbers.

    Cardio
    12mins easy pace on stationary bike


    Diet:
    2144kcals 231p/89c/97f

    bfast 6am (post-w) shake w/ vitd milk 1.5cups, almonds
    snack: 10am salmon packet 5oz
    lunch 1pm 8oz meatloaf
    snack 4pm 2oz pecans, Monster Energy Zero Ultra (no carbs, no cals, no sugar) ***was fading in the afternoon and this helped
    dinner 730pm salmon packet 5oz w/ mayo and relish, shake w/ vitd milk 1cup


    happy with the diet overall and progrees from last week. I am getting more vascular but the lack of carbs is really draining me (strenght, mental and focus) Hoping the weight will be at 200 or 201 tomorrow morning!
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    No carbs is tough, I love my carbs!
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    Quote Originally Posted by BPjohn123
    No carbs is tough, I love my carbs!
    No doubt, i have strawberry, raisin and white chocolate chip cookies on the counter mocking me every time i walk by.

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    Quote Originally Posted by mustang0341
    bleh day today, slept like sh!t last night...had a hard time falling asleep and when 2230 rolled around my daughter decided to start screaming. Figures, the one night my wife decides to go grocery shopping the daughter wants to not sleep through the whole night. I finally got to sleep around 2330 and woke up at 0330 to hit the gym. 2scoops of Alphamine and hit it...

    Workout; Shoulders

    Press
    105x10
    120x5
    130x6

    Barbell Shrug
    185x10
    185x10
    185x10
    185x10
    135x15 (speed for burn)

    Dumbbell Lateral Raise
    25x10 dropset 15x10
    25x10 -ds- 15x10
    25x8 -ds- 15x10
    25x8 -ds- 15x10

    Dumbbell Upright Row
    35x8 -ds- 20x10
    35x8 -ds- 20x10
    35x8 -ds- 20x10

    Front Plate Raise
    45x8 SuperSet dumbbell press 25x15 (speed for burn) x4sets

    Dips
    bwx12
    bwx10

    Rear Delt Fly (machine)
    60x12
    80x10
    80x10

    Cardio
    10min run @7mph treadmill pace

    diet will be updated later
    Stout front plate raise.
    Do you grip it on the inside or outside?
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    Thanks, outside and hands at 3 and 9 o'clock

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    ok, morning weight is 199.5...down 5.5lbs since last weeks binge and only 2.5lbs up from the start of this stack. I am hoping that shock to my metabolism will kickstart me towards 185 or less. I was plateaued in the upper 190's after reaching 192 earlier this year. Though being under 200 was a goal I had not obtained since I got out of the Marine's in 2004. I owe ALOT to knowledge learned from this site and many Bros here!

    off to kill arms in a bit!!!
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    phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

    Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

    Workout: Arms

    Standing Dumbbell Alternating Curls
    35x12
    40x8
    45x6
    35x10

    Hammer Curls
    45x5
    40x8
    35x10
    ***drop-set 40x5/35x5/30x5/25x5/20x5

    Close Grip Bench
    135x15x4sets

    Ez Curls Seated
    ***all sets done 3second eccentric/1 concentric
    40x8
    40x9
    40x8
    40x7

    Triceps Pushdown Cable
    150x12 15x7 kickbacks each arm
    160x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm

    Barbell Curls (21's)
    45x21x3sets

    Standing Triceps Extensions
    50x15
    60x12
    70x10
    80x8

    Single Arm Cable Triceps Extensions
    40x10x4sets each arm

    Cardio
    11 minutes on treadmill @7mph pace



    ***notes
    I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

    pic after my first exercise


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    lookin solid dude!
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    Quote Originally Posted by Sean1332 View Post
    lookin solid dude!
    thanks bro!

    Got todays diet finished up

    Diet
    2120kcals 209p/73c/110f

    bfast (post-w) 5eggs scrambled w/ cheese, shake w/vitD milk
    snack pecans dipped in natty p-butter
    lunch chicken breast w/ mayo&relish
    dinner 6oz 90/10 beef, 8oz steamed brocolli w/ melted velveeta

    scale was 199.5 this morning, hoping to see 198 tomorrow
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Nice arm day! Looking good man!
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    Quote Originally Posted by mustang0341
    phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

    Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

    Workout: Arms

    Standing Dumbbell Alternating Curls
    35x12
    40x8
    45x6
    35x10

    Hammer Curls
    45x5
    40x8
    35x10
    ***drop-set 40x5/35x5/30x5/25x5/20x5

    Close Grip Bench
    135x15x4sets

    Ez Curls Seated
    ***all sets done 3second eccentric/1 concentric
    40x8
    40x9
    40x8
    40x7

    Triceps Pushdown Cable
    150x12 15x7 kickbacks each arm
    160x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm

    Barbell Curls (21's)
    45x21x3sets

    Standing Triceps Extensions
    50x15
    60x12
    70x10
    80x8

    Single Arm Cable Triceps Extensions
    40x10x4sets each arm

    Cardio
    11 minutes on treadmill @7mph pace

    ***notes
    I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

    pic after my first exercise




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    Looking beast bro!
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    Quote Originally Posted by mustang0341 View Post
    phew I am ready for this week to be over. DOMs and lack of energy are killing me. With that said I killed arms today. Got my black friday gear in so had to try it.

    Pre-W was 1.5scoops Alphamine + 1scoop Hemavol + .5scoops White Flood

    Workout: Arms

    Standing Dumbbell Alternating Curls
    35x12
    40x8
    45x6
    35x10

    Hammer Curls
    45x5
    40x8
    35x10
    ***drop-set 40x5/35x5/30x5/25x5/20x5

    Close Grip Bench
    135x15x4sets

    Ez Curls Seated
    ***all sets done 3second eccentric/1 concentric
    40x8
    40x9
    40x8
    40x7

    Triceps Pushdown Cable
    150x12 15x7 kickbacks each arm
    160x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm
    130x10 15x7 kickbacks each arm

    Barbell Curls (21's)
    45x21x3sets

    Standing Triceps Extensions
    50x15
    60x12
    70x10
    80x8

    Single Arm Cable Triceps Extensions
    40x10x4sets each arm

    Cardio
    11 minutes on treadmill @7mph pace



    ***notes
    I think White Flood gave me brown flood, once I hit the gym I had to hit the bathroom fast. We'll see if that was a fluke or happens again. Pumps were painful to start. My forearms were so pumped I was having trouble holding the weights

    pic after my first exercise


    Name:  arms.jpg
Views: 54
Size:  98.3 KB
    Im going to assume the sleeve monster got you, then you beat his ass for stealing and scared everyone and thats why you're the only one in the gym

    Killer workout man!
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    Quote Originally Posted by LiveToLift
    Nice arm day! Looking good man!
    Thanks man

    Quote Originally Posted by R3ACTION

    Looking beast bro!
    Haha, fu(ker, reps when i get to a pc
    Quote Originally Posted by Distilled Water

    Im going to assume the sleeve monster got you, then you beat his ass for stealing and scared everyone and thats why you're the only one in the gym

    Killer workout man!
    LOL

    not too many people there at 730 on a weekday...few old fatties walking on the treadmills place is a ghost town when i go at 430 on my work days.

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    quick update from yesterday, hit back and was feeling super weak from the low carbs and DOMs after taking a weak off. I lifted lighter numbers to take it easy. When I got home I have all intention of extending my lowcarb but the wife made pizza so I caved and had some. About an hour after those carbs I started to feel much better so I just made yesterday a refeed and crush some cookies too. I woke up today feeling awesome, DOMs are much better and mood too. Today is an off day so I'll rest up and hit chest tomorrow.


    Yesterdays Workout: Back

    Deadlift
    155x10
    185x10
    245x8
    185x10

    One-Arm Dumbbell Row
    55x10x4sets

    Smith Machine Bent Row
    135x12
    155x10
    185x8
    205x6

    Good-mornings
    65x10
    65x10
    65x10
    65x8

    Dumbbell Swing Shrugs
    ***not sure what they are called tbh, laying at an angle facedown and swing the wieght laterally, like starting a shoulder raise but shrug the middle back
    20x25
    20x22
    20x20
    15x20

    Wide-Grip Lat Pull
    140x10
    180x10
    100x10
    100x10

    Pull-Ups
    bwx5
    bwx5
    bwx5

    No Cardio


    Diet: Refeed
    3473kcals 166p/332c/169f

    bfast (post-w) 4eggs scrambled 7 pieces of bacon
    snack natty p-butter
    lunch 4slices Dijorno pizza
    dinner tuna 2.5oz, 8 Otis Spunkmeyer Strawberry Shortcake Cookies

    weight up 1.5lbs from the refeed but muscles looking and feeling full.
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
  32. Registered User
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    been very busy last couple of days so I'll post some quick updates..


    Monday Workout : Chest

    Bench
    155x12
    185x10
    205x6
    225x3 (strength still down a bit)
    205x6
    185x8
    155x12

    Dumbbell bench
    60x10x4sets

    Dips
    35x7 PR
    25X7
    bwX12
    bwx10

    Machine Fly
    150x10
    170x8
    190x8
    150x10

    Bench Machine
    50x10 left arm then 130x10 both
    50x10 left / 130x8
    50x10 left / 110x8
    50x10 left / 100x10
    ***left side is lagging, both arm sets are speed sets

    20 mins weighted abs

    Monday Diet: 1900kcals 165p/71c/110f
    bfast: (post-w) shake w/vitd milk, almonds
    lunch: cube steak w/ asparagus
    snack: salmon packet
    dinner: 5eggs (omelet) w/ chopped up cube steak, handful of reece's pieces



    Tuesday Workout: Back
    ***running late this day so had to shorten workout a bit

    Deadlift
    135x12
    185x8
    225x9
    155x10

    One-Arm Rows
    70x10x4sets

    Barbell Rows
    135x12
    155x10
    175x8
    135x10
    135x10

    Dumbbell Back Shrugs
    20x20
    20x20
    15x25
    15x25

    Dumbbell Curls
    ***quick dropset to get blood flowing
    45x8/40x8/35x8/30x8/25x8/20x10

    No cardio

    Tuesday Diet: 2219kcals 181p/159c/99f
    ***co-worker was late and had to buy doughnuts so I had a couple, that is why carbs are a bit higher
    bfast: (post-w) two doughnuts & caribou coffee
    lunch : tuna w/ veggies in oil 5oz
    snack: shake w/ vitD milk
    dinner: tenderloin and steamed broccoli

    NOTE: morning weight today is 198! Lost 7 of 8 lbs FROM Thanksgiving week vacation and am 1lbs up from start of the stack. Fat seems to have stayed the same but I look thicker and muscle bellies seem fuller.
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Doughnuts???? Youre gonna get fat!!!! haha jk

    solid workouts man, your cals look on track too
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    Great update, knew you would bounce back from the thanksgiving gains, lol
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  35. Registered User
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    phew, man this week has been rough...lots of late updates...here goes another

    Wednesday was an off day so no workout or cardio
    Diet: didn't keep track, sucks I was suer busy and tbh I can't even remember what I ate now

    Thursday
    1889kcals 118p/115c/103f
    subpar diet day, but as I said this week has been hectic. I need to be ready or rather learn to adapt to weeks like this in the future.

    Workout: Legs
    Squat
    135x10
    155x8
    185x6
    135x10

    Leg Press
    300x10
    400x8
    420x8
    450x6
    300x10

    Leg Extensions
    150x10x4sets
    100x10 (slow)

    Calf Raise (Barbell)
    185x20x4sets (10 feet out/10 feet straight)

    No Cardio

    Friday
    Diet was again not kept track of, lots of carbs though and not enough protein. Somewhere around 3000kcals

    Workout: Shoulders
    Press
    115x8
    135x5
    150x3

    Barbell Shrug
    185x10x5sets

    Dumbbell Lateral Raise
    25x10 Drop-set 15x10x3sets
    25x8 Drop-Set 15x10

    Dumbbell Upright Row
    35x8x4sets

    Front Plate Raise
    45x8 SuperSet 30x15 Dumbbell Press 4sets

    Rear Delt Fly (Machine)
    70x10
    80x10
    90x10
    100x8

    No Cardio



    Saturday
    Diet 1948kcals 210p/92c/83f better day


    Workout: Arms
    Standing Dumbbell Alternating Curls
    30x10
    35x8
    40x8
    45x6
    35x10

    Hammer Curls (Dumbbell)
    45x6
    40x8
    35x10
    40x7

    JM Press
    ***first time doing these
    95x5 (hurt because form was bad)
    75x7
    75x7
    75x6
    ***form better in the last sets, will up the weight when I get better control of the movement

    EZ Bar Preacher
    ***3second eccentric 1second concentric
    40x9
    40x8
    40x7
    40x8

    Standing Dumbbell Tri Extension SuperSet w/ Cable Pull-Downs
    60x12 ss 70x12
    70x8 ss 80x10
    70x8 ss 80x10
    70x8 ss 70x10

    Barbell Curls (21's)
    65x21x3sets

    One-Arm Cable Tri Pull-Downs
    40x10
    40x10
    50x8
    50x8

    Today (Sunday) is an off day then I start something a bit different. Just got finished reading UD 2.0 and I am going to try to apply better eating principles to my carb cylcing. Workouts will change a bit too...I'll update more later.
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

    Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
    Tues/ same diet Legs/Arms/Abs
    Wed/ same diet Off Day or Cardio
    Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
    Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
    Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
    ******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
    Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day


    Ok so it was yesterday (Monday)

    Diet 1854kcals 201p / 72c / 82f

    Workout: Chest/Back/Shoulders 1 minute rest intervals

    Bench
    185x13
    175x11
    155x12

    Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
    ***lbs per each arm
    25x13
    20x13
    20x13

    Deadlift
    155x14
    155x13
    135x15

    Bent Barbell Rows
    135x15
    135x13
    135x13

    Shoulder Press Barbell
    75x15
    75x13
    75x10

    Dumbbell Lateral Raise
    20x15x3sets

    Dumbbell Bench
    50x15x3sets

    One-Arm Dumbbell Rows
    50x15x3sets

    Dumbbell Back Shrug (lying facedown at an angle)
    30x15x3sets


    Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.
    Day by Day, we get better and better! Tillí we canít be beat Ė Wonít Be Beat!
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    Quote Originally Posted by mustang0341 View Post
    ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

    Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
    Tues/ same diet Legs/Arms/Abs
    Wed/ same diet Off Day or Cardio
    Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
    Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
    Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
    ******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
    Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day

    Ok so it was yesterday (Monday)

    Diet 1854kcals 201p / 72c / 82f

    Workout: Chest/Back/Shoulders 1 minute rest intervals

    Bench
    185x13
    175x11
    155x12

    Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
    ***lbs per each arm
    25x13
    20x13
    20x13

    Deadlift
    155x14
    155x13
    135x15

    Bent Barbell Rows
    135x15
    135x13
    135x13

    Shoulder Press Barbell
    75x15
    75x13
    75x10

    Dumbbell Lateral Raise
    20x15x3sets

    Dumbbell Bench
    50x15x3sets

    One-Arm Dumbbell Rows
    50x15x3sets

    Dumbbell Back Shrug (lying facedown at an angle)
    30x15x3sets

    Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.
    I got sore just reading it lol
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  38. Sunz out, Gunz out...
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    Quote Originally Posted by mustang0341 View Post
    ok, so I have a new diet outlined. I was playing it by ear so to speak before but now I have it listed on the cabinet in the kitchen. The list is not only for me but for my wife, because she was always bugging me about when I could eat carbs. I have also changed my workouts to try to take advantage of carb depletion.

    Mon/ around 1800cals >200g Protein <70g Carbs < 50g Fat Chest/Shoulders/Back
    Tues/ same diet Legs/Arms/Abs
    Wed/ same diet Off Day or Cardio
    Thurs/ around 2000cals (only change diet wise <100g carbs w/ carbs moslty pre-w) Full Body Blast
    Fri/ around 5000cals >200g Protein around 800g Carbs <120g Fat Off Day
    Sat/ around 2800cals >200g Protein <400g Carbs Workouts on a two week split here due to Heavy Workouts
    ******sat cont. Wk1 Chest/Back/Shoulders Wk2 Chest/Shoulders/Legs
    Sun/ <2300cals <200g Protein <200g Carbs <40g Fat Off Day

    Ok so it was yesterday (Monday)

    Diet 1854kcals 201p / 72c / 82f

    Workout: Chest/Back/Shoulders 1 minute rest intervals

    Bench
    185x13
    175x11
    155x12

    Smith Machine Incline (1st time in 8yrs using Smith Incline, the angle was wierd so the weight was WAY down)
    ***lbs per each arm
    25x13
    20x13
    20x13

    Deadlift
    155x14
    155x13
    135x15

    Bent Barbell Rows
    135x15
    135x13
    135x13

    Shoulder Press Barbell
    75x15
    75x13
    75x10

    Dumbbell Lateral Raise
    20x15x3sets

    Dumbbell Bench
    50x15x3sets

    One-Arm Dumbbell Rows
    50x15x3sets

    Dumbbell Back Shrug (lying facedown at an angle)
    30x15x3sets

    Notes: Def not used to a workout like this. I was smoked afterwards and felt like puking a few times during. Pretty sore this morning too.
    Felt stagnant is that why you got some changes going?
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  39. Running with the Big Boys
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    Mustang, heads up on the new Versa-1!!!

    www.versa-1.com

    The "Patent Pending Anabolic" we've been testing will be called USPlabs VERSA-1ô // The Muscle | Mind Breakthrough.

    Versa = Versatile. As you can see in the other logs, the product is wildly versatile. We purposely selected testers like you from all walks of life, all goals and backgrounds to tell us the whole story. The decision was unanimous; it was a GO.

    1 = One. The FIRST of its kind to our industry... The First Muscle | Mind Breakthrough of its kind... The FIRST Patent Pending Anabolic... Easy ONE time per day servings, etc.

    This product was developed to provide a very unique, one-of-a-kind experience. Something that could be both seen and felt, whether at the gym or at home recovering. Itís the first of its kind to enhance muscle AND mindÖ

    Inner Circle ONLY release, coming in a few short weeks - First batch drops January 8th, 2013... First come, First Serve. Get to VERSA-1.com for instructions on how to sign up for the I.C. if you're not already "in the know"...


    HUGE Contest coming this week!!! Giving away 10 bottles of VERSA-1 to AM members,
    Serious Nutrition Solutions Representative
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    Just checking in Mustang
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