The holy grail. PNI triple stack (wondered)

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  1. day 10 march 6
    leg day. hit the gym when i got home from work. i wasnt feeling it at first due to leaving work late put me in a bad mood( it takes hr and a half to get home from work so it sucks sometimes when late leaving cause i only get like a day and 1/4 off), anyway downed some prodigy and a few min later i was rdy to rock
    DS BB squat 2x9/6
    DS leg ext 2x9/6
    SS seated leg curl/stiff leg deads 2x9/12
    DS BB single leg step up 2x9/max
    DS standing calf raises 2x12/8

    carb- 30

  2. day 11 march 7th
    i made today a off day and ill be moving todays and friday workout back a day. i had a ton of errands to run since i go back to work for the weekend tomorrow. today was also a cheat diet day so that was nice.
    pro- 120
    carb- 139
    not to bad, but coming into the last two weeks i will most likely try to double up on cardio by doing maybe a morning hiit session and also my 30 min liss after the workout.

    *** also forgot to add that after the leg workout on wendesday i mixed up my cardio and did 20 min stairmaster and 20 min on the rower.

  3. day 12 08march friday
    back at work for the weekend. was super busy only had time for 40 min cardio.
    still dosed three paragon and two thermadex, i am starting to feel more agression, in the form of losing patience very easy with small things.
    cal 1100
    pro 131
    carb 6
    fat 32

  4. day 13 09mar
    got my chest and delt workout in first thing this morning before i had anything come up that could keep me from it.
    flat bb press 3x6(185,205,225)
    incline fly 15,12,8(25,30,35)
    ss hammer incline press/dips 3x12/max(185)
    db side raises 2x6(15)
    bb WG front raises 15,12,9(45,50,50)
    machine shoulder press 12(1400
    ss cable crunch/leg raises 2x20
    will update diet later

  5. day 13 09mar
    update to rest of the post is diet
    cal 982
    pro 132
    fat 44
    carb 17

  6. day 14 10 march
    workout for the day
    decline skull crushers 3x6(75)
    overhead db ext 3x6 (75lb, the largest ones we have at work)
    pushdown 2x6 (100,120)
    seated alt db hammer curls 3x6(35,40)
    curls 3x6 (75)
    preacher curls 2x6(65)
    calf press 2x6
    standing calf raises 2x7
    cal 1070
    pro 157
    fat 44
    carb 20

  7. day 15 11 march
    today was suppose to be back, but i am feeling really under the weather hope i didnt catch the bug that is going around at work, so i am going to rest up today and hit back hard tomorrow and also throw legs in there so i throw my whole week off since if i didnt i would be doing legs at work wednesday, and we dont have the stuff there to do them, so double day tomorrow. o yea

  8. day 16 12march
    today i got some back and legs knocked out.
    ss wg pullups/ rack deads 3x max/9 (155)
    ds cg pulldowns 2x9/6 (151)
    ss wg bb row/underhand grip row 2x9 (115,155/95,145)
    facedown db incline row 2x9/6
    ds lat raises 3x9/6
    ss leg raises/side crunch 2x16-20/max

    cal 1288
    fat 85
    carb 20
    pro 117

    cardio was 40 min on the treadmill on 6.5 incline/speed 3.5-4

  9. Updated pic. Down to 242 from 249 when started

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  10. Good Job man ! Keep working hard !
    Broser Built Athlete

  11. day 17 march 13th
    back to work today but not to bad of a off day, got some cardio in did 40 min on treadmill, so got a nice sweat going
    diet for the day

    cal 1650
    pro 164
    carb 14
    fat 110

  12. day 18 march 14th
    forgot my pen so i wasnt able to write down weights
    incline bb press 3x6
    hammer db flat press 3x6
    decline db fly 3x6
    db side pull 3x6
    db pullover 3x6
    bb military press 2x6
    single arm upright row 2x6
    side lat 2x6
    incline crunch 2x20
    knee raises 2x20

    cal 1272
    pro 210
    fat 42
    carb 11
    still dosing two thermadex and two paragon, i can really tell my libeado is crazy up, feel like a walking beast

  13. day 19 march 15
    workout for the day
    alt db curls 2x9(30,40)
    reverse cable curls 2x12(50)
    db hammer con curls 2x15(30)
    lying curls 2x20(40)
    pushdowns 2x9(120,130)
    stright bar pushdowns 2x12(110,120)
    db kickbacks 2x15(20)
    dips 2x20
    standing calf raises 9,12
    seated calf raises 15,20
    cal 1069
    fat 49
    carb 14
    pro 141
    great day at the gym, felt stright alpha

  14. day 22 march 18th
    time to go back to work for the next two days
    workout for the day
    back/rear delt/abs
    one arm db row 3x6(65,70)
    wg pulldown 15,12,9(100,110,120)
    SS stiff arm pulldown/underhand seated row 3x12/9(120,1000
    high rope cable rear delt row 15,12,9(50,60,70)
    seated db bent rear lat 1x12(10)
    SS supported stright leg raise/cable crunch 3x20/max

    fat 56
    pro 156
    carb 10

  15. day 23 march 19th
    lying leg curl 4x6(70)
    squat 4x6(225){back was bothering me that day}
    seated leg curl 4x6(80,100)
    leg press 3x6(450,550)
    front squat 2x6(135){did this instead of the hack squat because we dont have one at work}
    single leg ext 4x6(50)
    calf press 2x6(225)
    seated calf raises 2x5-7(90)

    cal 1254
    fat 68
    carb 15
    pro 164

  16. day 24 march 20th
    today was a off day but i did a hour of liss cardio on the treadmill, burned 500 cals so it was a nice little sweat going on
    cal 1320
    carbs 24
    fat 94
    pro 103

  17. day 25 match 21st
    workout for the day was chest/delts/abs
    flat db presses 3x9(60)
    incline hammer presses 3x12 (180)
    pec deck fly 3x15(35,40)
    alt hammer db front raises 2x9(10)
    seated db hammer shoudler press 2x12(35,40)
    seated db side lat 2x15(10)
    face down incline bb front raises1x20 (45)
    plate on chest crunches 2x20
    lying side crunch 2x25

    diet for the day was the same as the day before

  18. day 26 march 22nd
    workout for the day arms/calves
    SS standing cable curls/stright bar pushdowns 2x9 (65/110)
    SS bb preacher curl/overhead db ext 2x9(70/75)
    DS standing alt hammer curls 2x7/6(40/30)
    DS cg bench press 2x9/6(145/135)
    DS standing calf raise 2x12/8(225/185)

    cal 1150
    fat 20
    pro 125
    carbs 16

  19. day 27 march 23rd
    wokrout for the day was a off day. i have been super busy at work. but will be hitting some cardio up today.
    diet wasnt to bad, need more cal
    cal 918
    carb- 5
    fat 22
    pro 162
    did have a nice little dinner of some rabbit that i threw on the grill so that really hit the spot.

  20. day 28 march 24th
    just a stright cardio day hit the treadmill for about 40 min, got a nice sweat going
    diet for the day
    cal -1120
    pro- 127
    carb- 19

  21. Day 29 march 25
    Workout for the day was same as first workout of the program
    Diet was cheat day

  22. Day 30 march 26
    Stright cardio day today did hour and half on the treadmill burned 500 cal
    Diet was on point kept under 15 grams carbs

    Broser Built Athlete

  24. Quote Originally Posted by Luke_PNI View Post


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