PES/USPLabs Recipe for Success TstPwdr,AnabE,ErPro (unsponsored)

[AaronJP1]

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?

[mustang0341]

Thanks, outside and hands at 3 and 9 o'clock

Sent from my iPhone using Am.com

[mustang0341]

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!!!

[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

[Sean1332]

lookin solid dude!

[mustang0341]

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

[LiveToLift]

Nice arm day! Looking good man!

[R3ACTION]

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

Looking beast bro!

[Distilled Water]

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

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!

[mustang0341]

Nice arm day! Looking good man!

Thanks man

Looking beast bro!

Haha, fu(ker, reps when i get to a pc

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.

Sent from my iPhone using Am.com

[mustang0341]

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.

[mustang0341]

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.

[Sean1332]

Doughnuts???? Youre gonna get fat!!!! haha jk

solid workouts man, your cals look on track too

[BPjohn123]

Great update, knew you would bounce back from the thanksgiving gains, lol

[mustang0341]

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.

[mustang0341]

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.

[Sean1332]

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

[AaronJP1]

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?

[Distilled Water]

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[BPjohn123]

Just checking in Mustang