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    Leg workout

    Stiff deads
    135x8
    185x8
    225x6
    275x6
    315x6
    325x5
    335x4

    Squats
    135x8
    185x8
    225x6
    275x6
    315x4
    315x4
    315x4
    135xfailure

    Leg Ext.
    100x20
    120x20
    140x20
    160x20
    180x15

    Lying Leg Curl
    65x12
    85x12
    105x12
    125x10

    I feel like crap, means it was a good leg workout! Did post workout cardio and now I'm laying on my couch feeling like death. I got some BCAA post workout but no way I'm gonna eat.

    Other than that diet was good today, same old same old. I see an early bed time in my future....
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    Quote Originally Posted by Distilled Water View Post
    Ahh man, the price we pay!
    my father in law bless his soul, had knee replacement done...then three months later they amputated that leg above the knee, talk about big suck!!!
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    Quote Originally Posted by thebigt

    my father in law bless his soul, had knee replacement done...then three months later they amputated that leg above the knee, talk about big suck!!!
    Wow, that's just not fair.
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    45min LISS cardio in the books. Shoulders this afternoon!
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    give it hell...
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    Holy crap the gym was busy tonight, must have caught wind I was training shoulders :bb3: lol.

    I had to modify my workout bc the gym was so busy but it proved well. I got to test some strength on prior lifts.

    Standing over head press
    95x20
    115x15
    135x10
    140x9
    145x7

    Seated DB Laterals
    20x20
    25x15
    30x15
    35x12

    I decided to not do rear delts and save them for back day. Today was one of those workouts where everything was clicking, perfect mind muscle contraction and a HUGE pump! I went back to ole WMS+Whey. Idk how vascarity was bc I've been training in 3/4 or long sleeve shirts.

    Got cardio in post workout. All meals were the same as normal. BigT, if I dose PA at 60min and Micro at 30. I have zero problem and awesome workouts ^^^^^

    I'll try and train the rest of the week in a Tank, see vascularity and how it's doing. Days are winding down on PA, I'm looking forward to not being hungry 24/7 though
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    No cardio this morning. I didn't change my alarms around. Kind of funny bc when I heard my alarm to off, my initial reaction was "oh fukc it's 5, not 3:30 effffff!" before I even looked at my alarm. O'well
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    Arms baby! I've got my pre-workout perfected, had really good pumps and strength today.

    Gym is so crowded though, it makes me have to slightly alter something from week to week but the base stays the same.

    DB Incline Curls
    45x9
    45x8
    45x7

    Hammer Dip
    325x10
    335x10
    340x9
    *up from last week

    DB Hammer Curls
    55x10
    60x8
    65x6

    Skull Crushers
    85xa bajillion (just kept pumping, lost count, probably near 30?)
    110x11
    110x8

    Made the last 2 sets into Giant sets with reverse grip cable extensions. Tris were fried but feeling huuuuge. Post-Workout cardio

    What I did today thats been different

    -1hr Pre-workout: PA + 25gr Whey+25gr WMS in 20oz water
    -30min Pre-workout:2 scoops Micro in 6oz water (all the more I had left, i was in the car)
    -Intra: 25gr Whey+50gr WMS+2 scoops ModernBCAA in about 50oz water
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    Quote Originally Posted by Distilled Water
    Update from the weekend.

    Didn't get to train bc gym wanted 30 for a weekend pass!!!! Ffffff that. I got cardio in an ubber push ups sat and pull ups Friday.

    Diet stayed pretty solid. Used fri & sat night as "carb ups" after my old school jail workouts.

    I also found some awesome olive oil. It's infused with different flavored and still have zero carbs! I bought 4 of them. 2 lemons, 1 mint and 1 mandarin.

    Put it in my shake and it was bomb (mint in choc protein) best I've ever had, ever and the girl was pretty cool selling them. If anyone is interested let me know I've got all her info. You have to call to order. She has like 10 different flavored olive oils. I'm psyched to try this lemon on some tilapia (hence buying 2!!!)

    The mandarin with some apple cider vinegar on a salad is gonna be pretty damn good, I envision.

    I'm going to change my routine for the fact that going to trade shows may be a bit more common and since Thursday will be travel days, I'm going to take this off and hit legs Monday, shoulders Tuesday and arms Wednesday.
    Flavored oil huh?
    I get enough fat from my p butter and milk.

    Quote Originally Posted by Distilled Water
    Arms baby! I've got my pre-workout perfected, had really good pumps and strength today.

    Gym is so crowded though, it makes me have to slightly alter something from week to week but the base stays the same.

    DB Incline Curls
    45x9
    45x8
    45x7

    Hammer Dip
    325x10
    335x10
    340x9
    *up from last week

    DB Hammer Curls
    55x10
    60x8
    65x6

    Skull Crushers
    85xa bajillion (just kept pumping, lost count, probably near 30?)
    110x11
    110x8

    Made the last 2 sets into Giant sets with reverse grip cable extensions. Tris were fried but feeling huuuuge. Post-Workout cardio

    What I did today thats been different

    -1hr Pre-workout: PA + 25gr Whey+25gr WMS in 20oz water
    -30min Pre-workout:2 scoops Micro in 6oz water (all the more I had left, i was in the car)
    -Intra: 25gr Whey+50gr WMS+2 scoops ModernBCAA in about 50oz water
    Putting up some good #s.
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    got it:

    pa 60 minutes pre
    micro 30 minutes pre

    thanks dw!!!
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    I've been so busy reading other PA threads, I forgot to update my own! I'm about done with my PA. I didn't train yesterday and instead carb'd up bc I felt it was much needed. I was sore and tired yesterday (arms were super sore)

    I feel good today, well rested. I slept about 15hrs last night muscles feel full and I feel bloated haha. Just had some eggs and coffee (with coconut oil, yum) I'll probably chill out for a bit today and hit chest and back later on. No fasted cardio this morning.

    I think the weekend of being on the road for 4 days just caught up with me twords the end of the week. Feeling goods though, I think my last day of PA will be Thursday so I'll be sure to have an extensive final review.
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    Update pic from this morning.

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    Nice progress,looking swole!
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    Foodporn preworkout meal

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    Dang,I'd say a pre workout meal.i do like to eat also before I go,if not it affects my work greatly and I usually get hungry before I'm done as is.
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    I'll probably train in about an hour and a half from meal. Leg day is the only day I can't eat close to training, makes me wanna hurl
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    Solid workout for what I was working with. Tris/bis were still a bit sore and it reflected my workout

    Incline BB
    235x8
    235x6
    235x4
    235x4

    Flat DB Fly
    55x12
    60x12
    65x10
    70x8

    As you can see, pecs had a lot of gas in the tank. I realized this after y first set of incline and really tried to stay in the beginning 2/3 of the movement.

    Wide Grip pull ups (bodyweight)
    22
    17
    15
    12

    Couldn't do racks bc all racks were taken, bis were gas'd at this point so rows were out.

    Straight arm press down
    Superset
    Face pulls
    4 sets of each 10-20 reps

    My abs are kinda sore too still. I think I'm dehydrated and this is what's causing the lingering of soreness. Water in take has been down this past week. Already have a gallon in today.
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    Easier comparison



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    Definitely some good progress,chest is where I see the most!
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    Quote Originally Posted by Mack411
    Definitely some good progress,chest is where I see the most!
    Thanks!

    Chest is fuller, for sure. I've been back to my "bread & butter" cheat movements. No real "growth", just fullness.

    I'm happy with the change in my mid-section!
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    the pic's tell the story...definately fuller/more swole!!!

    hell, looks like you dropped some bf too.
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    Quote Originally Posted by thebigt
    the pic's tell the story...definately fuller/more swole!!!

    hell, looks like you dropped some bf too.
    Thanks man!

    The calipers are saying BF% is down! Def fuller too!

    I still have 1 more week too, I'll take and post final measurements along with pictures too.
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    Since its been 1 month, I'll let you guys know exactly what's been going on with me. As far as cosmetic change, the pictures tell the story^^^

    On a day to day here's what's is noticed.

    Increase in hunger
    -I'm not talking, oh I could use a snack. I'm talking contest prep, 1 week out type hunger! This started at about day 10 and has been out of control since.

    Increase in vascularity & vascularity
    -I don't eat carbs. I've been cycling my carbs the same way this entire log and even before it. There hasn't been any changes and I'm getting pumps like I was eating 300+/day. This has translated into an increase in vascularity as well. I'm not very vascular but I've noticed them during simple tasks like cleaning my wind shield are tooling machines at work.

    Increase in strength
    -no added calories, they've been the same the entire time. I've added about 40lbs to my stiff deads, 25lbs to my overhead press, 30lbs to my hammer dips & a number of other lifts (these are ones that shine)

    Other than that (like they're not significant lol) I've been pretty status quo. I'll take final measurements next week with photos to get final weight/bodyfat/body measurements.
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    How long is the time period between those pics?
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    Quote Originally Posted by jimbuick
    How long is the time period between those pics?
    I'm 99% sure it was around 25 days. I was out of town when I initially started PA.

    EDIT: Correction, 22 days between.
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    DW you are making progress with this, no doubt about it.
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    Quote Originally Posted by mattikus
    DW you are making progress with this, no doubt about it.
    Thanks man, I'm giving it hell
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    So as I mention my robot-ness yesterday, I had a little spin on breakfast this morning. I made a dish inspired by DJBomsquad.

    Whole eggs
    Pepper mayo
    Pepper jack cheese

    It was awesome! May be my staple weekend change up meal
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    I made another one of the above dishes for my final meal and made normal meal 3&5 one large meal bc I was friggen hungry!!!!! I did alter my fat intake with my shakes to comp for extra fat in meals 1 & 6. All is good in the DW household.

    Debating on cardio in the am...it's leg day but I enjoy being in a groove & Monday cardio helps start my week off well. Pluuuuus I'm carbing up Thursday (my off day) so any extra burned cals during the week, should be welcomed
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    Quote Originally Posted by Distilled Water View Post
    I made another one of the above dishes for my final meal and made normal meal 3&5 one large meal bc I was friggen hungry!!!!! I did alter my fat intake with my shakes to comp for extra fat in meals 1 & 6. All is good in the DW household.

    Debating on cardio in the am...it's leg day but I enjoy being in a groove & Monday cardio helps start my week off well. Pluuuuus I'm carbing up Thursday (my off day) so any extra burned cals during the week, should be welcomed
    cardio on leg day...?????????
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    I'll do some cardio on leg days sometimes. Usually after, and it's pretty light. Helps me to start walking normally again lol.
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    Quote Originally Posted by mattikus View Post
    I'll do some cardio on leg days sometimes. Usually after, and it's pretty light. Helps me to start walking normally again lol.
    i can see after.....
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    I always do, at least, a little after
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    No cardio, but it was hard. Like I said, I'm pretty much a robot & I was awake at 3:45am. I get up at 3:30 for cardio, leave at 3:45.

    On a sad note, I'm out of my low-carb protein!

    I've got 2 tubs of the vanilla Flurry from NP. If I double it up, that's an extra 22ge of carbs!

    Hmmm, I don't for see it being a huge issue as those are my only pre-workout carbs. More mad I completely over looked this.
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    Not gonna hurt your goals, especially preworkout.
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    Quote Originally Posted by mattikus
    Not gonna hurt your goals, especially preworkout.
    Well, it's 12gr at my meal 2. My 2nd shake I've been doing my whey/WMS mix for pre-workout, not really concerned there.

    It'll be fine, as long as I stay under 20gr total before my pre-workout shake. More or less a brain fart on my end.
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    you going 60 days on pa?
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    Quote Originally Posted by thebigt
    you going 60 days on pa?
    Nope 35, I only took 1 cap/day my first week (I've got the o'G 2 cap serving beta)
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    Quote Originally Posted by Distilled Water View Post
    Nope 35, I only took 1 cap/day my first week (I've got the o'G 2 cap serving beta)
    that explains it...thanks!!!
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    Awful, awful day & workout
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