Taking it to the next degree with SpeedX3 (Sponsored by LeCheeck)

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  1. Tue 5/21/13

    Pre:
    1 gen Claritin
    1 gen Nasal Decongestant
    400mg Ibuprofen

    3/4 scoop SpeedX3

    Intra:
    2.5mg Creatine
    Lemonade Vitamin Water (0 cal)
    10mg BCAA's
    1/2 serving Sinex @ second 4mph walk.

    Treadmill

    4x1
    6x1
    4x1
    8x1
    4x1

    Core x3

    Leg stretch :30

    4x1
    8x1
    4x1
    8x1
    4x1

    Core x3

    4x1
    7.5x1
    4x1
    3.5x1
    7.5x1
    3.7x1

    Core x3

    3x :30
    4x1
    7.5x2
    3.7x2
    7x2
    3.7x2
    3.5x5

    Stretches

    ** today's core included hanging leg lifts, crunches on a decline bench with 25 & 10# weights above my head, and incline back raises and holds. ( mostly the crunches) **
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  2. Nothing for today. I got in a little extra rest and slept till 0500. My obliques are sore as heck, thank God, or I'd go the whole day regretting it.

    Two more days of cardio/core, then Saturday I'll do 10x10's on squats/deads, then back full time on Monday!
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  3. Quote Originally Posted by hvactech View Post
    looking yummy
    The mixed drinks or the self pic ?
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  4. Quote Originally Posted by Marms View Post
    The mixed drinks or the self pic ?
    Lmao
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  5. Day 4 of rest/cardio/core week:

    I just couldn't get motivated to get out of bed for cardio. I pressed snooze from 0330-0410. Finally, I told myself I could lift weights and I sprung up. I didn't have a whole lot of time, but at least I got in.

    5-23-13

    Chest/Back

    Pre:
    1 Claritin
    1 nasal decongestant
    4x 200mg ibuprofen

    1 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    10g BCAA's
    1 Sinex

    Post:
    10g BCAA's
    1 protein shake (First one in two months. Just wanted to remember what they taste like before I eat meat)

    4x1
    7.5x1
    4x1
    7.5x1
    4x1

    Chest/Back----
    All one Super Set. No break except to get from one to another. Short on time from sleeping in...

    DB Presses: 80x12, 80x12, 80x12, x10, x8 + pu max

    Chins: 35x5 + 10x3, 35x5 + 10x4, 35x5 + 10x3, 3.5 + 3, 25x5 + BWx3

    (overhead) Weighted Decline Crunch: 25#x22, 25x15 + BWx12, 25x15 +BWx8, 8 + 5

    Oblique raise: 45x12, 45x15, 45x9
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  6. Shoulder/bi/tri
    5-24-13

    Pre:
    1 Claritin
    1 nasal decongestant

    1 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    10mg BCAA's mixed with
    Lemonade Vitamin Water

    Post:
    10mg BCAA's

    W/U
    4x1
    7.5x1
    4x1
    7.5x1
    4x1

    Stretch----

    Ss--
    Alternating shoulder press: 40x8 + 35x2 , 35x10

    In/out bicep curl: 30x16 , 30x16

    Kickbacks: 40x13 , 40x12

    SS2--

    deep swimmer press: 35x7 , 30x8

    Full-sup concentration curl: 35x7 + 30x2 , 30x8

    Dips: 45#x8 , 35#x12

    Ss3---

    Upright rows: 45x10 , 40x10

    Static arm curl: 30x16 , 25x16

    Flip grip kickback: Cable-- 25x12 , 20x12 3 sec pause at top

    Ss4---

    Seated two angle shoulder fly: NONE

    Crouching Cohen curl: NONE

    Lying tri extension /DB: 35x8 , 30x10 w/ twist at top

    Ss5---

    In/out fly: 20x8, 15x14
    Congdon curl: 30x8, x7 + 25x2
    Side tri rise: NONE

    ----

    Today was the first day that I did not take ibuprofen and had I practically had zero headache-symptoms.

    I am loving what this combo is doing for me. I'll be swinging 45#'s during chin-ups soon.
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  7. Glad to hear you didn't have a headache
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  8. Shoulders/Triceps 5/30/13

    Pre:
    1 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    10g BCAA's
    Berry Crystal Light

    Post:
    10g BCAA's

    W/U Treadmill
    4x1
    7.5x1
    4x1
    7.5
    4x1

    SS1-----(not sure on sets #)

    DB Alternating Shoulder Press (strip-sets, standing); 35/30/25/20 x 10/3/5/3, 40/35/25/20 x 5/3/2/2, 35/30/25/20 x 6/3/3/4, 35/30/25/20 x 6/2/2/3

    Standard Skull Crushers: 100x9, x11, x8, 80x12

    SS2----(not sure on sets #)

    Seated Two-Angle Shoulder Fly: 25x14, x10, 20x15, x17

    BB Close-Grip Press: 115x11, x12, 10, x10

    Shoulder In/Outs: 15x14, 14, 12, 12

    Lying DB Cross-Body Extension (knuckles facing head, from one side of body to opposite for the extension, 3neg, 2, 3, 2): 30x8, 25x12, x10, x11

    Yoga Stretches----

    NOTES:
    I've really needed the SpeedX3 the last two days. I hit snooze for an hour and a half yesterday and finally made it in the gym for 26 mins. I got a helluva back workout thanks to SX3 and PX3 in that short time.

    I was tempted to hit snooze again this morning. I felt dragging until the SX3 kicked in, and I was slowed down with a sore neck-to-shoulder blade pain. I really don't think I would have made it to the gym either day without this PWO. Hopefully I'll be driven to get in tomorrow and just have the SpeedX3 as a *Bonus*, if you know what I mean.
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  9. 5-31-13

    Pre:
    1 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    15g Sample-pack 8:1:1 BCAA's
    Citrus vitamin water ZERO cal

    Post:
    10g BCAA'S
    Crystal light berry mix.


    Leg stretches----

    4x1
    7.5x1
    4x1
    7.5x1
    4x1

    Chest/Back/Core----

    One Super Set ---

    DB Presses: 90x8, x8, 80x9 + 50x5, 9/5 + PU MAX (3 lol)

    Chins: 45#x4 35#x2 25x2 10x3 BWx2 , 4/3/2/2/2, 3/2/2/2/2 (PR's)

    (overhead) Weighted Decline Crunch: 35#x12 BWx7, 10/10, 10/10 (twist added on last 5)

    Oblique raise: 60#x10, 8, 45x13

    Cable Upward Fly: 60#x12, x11, x10

    BTH Pulls: 35x4 25#x3 10x2 BWx2, 3/1/3/3, 3/2/2/1
    (PR's )

    Yoga Stretches----

    Another phone clip lost to a DB press. Dang.
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  10. That is why I dont lift with my phone
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  11. I'm here!!!!
    Lecheek Nutrition

  12. Quote Originally Posted by lilfitprinces View Post
    I'm here!!!!
    Welcome!
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  13. Pre:
    1.5 scoop SpeedX3
    1 scoop PumpX3

    Intra:
    10g BCAA's
    2.5g Creatine

    Post:
    10g BCAA's w/ friggin' food.

    Lower body stretch----

    TM W/U:
    4x1
    7.5x1
    4x1
    7.5x1
    4x1

    Upper body Stretch---

    1 Giant Super Set----3 sets each, 4 for first two. ----


    Spider Curls (Ez): 70x13, 70x12, x11, 12

    Cable Alternate-Grip-Switching Kickbacks: 25x13, 25x10, 22.5x10, 20x10

    Palm-Down BB 21's: 55x21, 45x21, x21

    Sitting, Overhead, Single-DB Upright Extension (strip set): 70/30/15 x 12/8/6, x10/6/3, 10/7/10

    Standing Cable Curls (upper arms parallel w/ floor--strip sets): 70/60/50/40 x 10/5/5/5, x 8/5/4/4, 60/50/40/30 x 10/7/6/7 (slow w/ half pause)

    Cable-Rope Push-Downs: 130/100x8/5, 100x11, 100/60x 10/8

    Yoga Stretches-----

    ____________

    Holy cow that extra half scoop of SpeedX3 threw me into overdrive. On my second sprint I thought my heart was going to jump out of my chest and normally 7.5mph is nothing to me. I'm definitely going to hit some PR's this upcoming week!
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  14. Crazy how much more just a little add of the product will change your workout isn't it ?
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  15. Quote Originally Posted by Marms View Post
    Crazy how much more just a little add of the product will change your workout isn't it ?
    It's no joke! I was a sweat machine today with 1.5s!
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  16. Quote Originally Posted by RegisterJr View Post
    It's no joke! I was a sweat machine today with 1.5s!
    Me too! Like I ran thru the sprinklers! Lol
    Lecheek Nutrition

  17. Bulk: Week 1 Day 1
    06/03/13

    Legs/Low Back

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Crystal Light Berry
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    10g BCAA's w/ Crystal Light Berry
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT

    (Total macros and calories will be posted at the end of today or before training tomorrow.)

    Workout (0430-

    Lower body stretches---

    Treadmill warmup:
    4x1, 7.5x1, 4x1, 7.5x1, 4x2

    Full body stretches---

    *WO recorded on Jefit. One super set with 60-90 sec breaks between each set. Swapping conventional dead lifts with Romanian dead lifts after the 5th set of squats.*

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    Yoga stretches---

    I had amazing pump and energy today. My legs aren't up to par with my upper body yet, but they are coming along well (too many years of skipping leg-day), and were tight and vascular as heck.

    Even with the increase in SpeedX3 I still don't get a crash. I MAY attempt 2 scoops before the log is over just to see...
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  18. I would say make sure you have plenty to do and take it early if you try 2 scoops.
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  19. 6/4/13
    Chest + Core

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Crystal Light Berry
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    10g BCAA's w/ Crystal Light Berry
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    3.7x1, 7.5x1, 4x1, 7.5x1, 4x1
    (Holy squat DOMs)

    Upper body stretches--

    **Jefit WO, only breaking to go from one ex to another.

    Treated as one super set, only 3 sets on core and 5 on the chest ex's. The extra recoded set for DB presses and core is dropping weight. 0=BW, obviously. **
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    I hit recent PR's on presses, I think. I haven't tried to lift heavy since starting P90X, and really not since last November in DB's.

    I got a little tired around lunch today, but I woke up at 0200 and couldn't go back to bed. I really miss that extra hour and a half sleep.

    Total cals for today if I don't do a dessert:

    2531 (I'll make up for it guaranteed)
    39% p/49c/19f

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    Cals yesterday were 2713-
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  20. 6/5/13
    Biceps/Triceps

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Pomegranate Vitamin Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT
    ________

    Lower body stretches--

    W/U TreadMill-
    4x3 (legs too sore to sprint)

    Upper body stretches--

    One large Super-set:
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    PR's:
    Reverse skull: set 1,
    Spider Curls: set 1,

    Final set, if the weight was dropped from set 4, was done with a 2sec squeeze and a 3s neg.

    Today's cals: 3174*
    %: 37p/39c/24f
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    ** this will probably change. I will probably have 6oz chicken instead of 4, and maybe some cheese over my green beans.


    Update pics. No pump, and extremely bloated:

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  21. 6-6-13
    Shoulders/Core

    Weight: 184.4

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    2x PR XT (w/ meal)
    -1 scoop OxyELITE PROtein Vanilla

    Lunch:
    2x PR XT

    ______
    Lower body stretches----

    Treadmill W/U
    4mphx3min
    (again, going easy on the legs while i have DOMs. Don't want them to be tiny)

    Upper body stretches----

    NOTES:
    ***Jefit programmed WO. 1 super set; approx 00:45 between each set in each SS, then 00:60 in between the start of the next SS. I think my goal today was initially 8 reps to failure, but the cable machine I used maxed at 150 and I didn't know where to start with super setting all these. It will take me a while to get it down. PR's on everything at some point, except for Arnold's and the shoulder presses. Weak on those recently...
    The bench wasn't set back as much as the picture shows. I believe it was two notches back from upright. **

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    Eats coming after I plan dinner.

    Video of pump coming tomorrow!
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  22. 06/07/13
    Upper and Lower Back

    Weight: 183.8

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with Water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3

    ______

    Lower body stretches----

    Treadmill W/U:
    4, 7.5, 4, 7.5, 4x2

    Upper body stretches ---

    Jefit WO:

    The plan was one SS, each set being:
    Behind the head pull-ups, deads, chins, deads, Lawnmowers. That's how I did it, but Jefit screwed the log up and merged them, leaving one set all alone. The line set is my first dead set. I skipped the last set of deads because I was out of time. Pulls/chins were done dropping weight as I fatigued.

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    Yoga stretches + 40 push-ups.

    VIDEO:

    My first and second sets of chins and my second and third sets of dead lifts.

    http://www.youtube.com/watch?v=uobvzEd5Ms0

    Shaky post-WO pic:

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    Attached Images Attached Images  
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  23. Nice updates,solid log.
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  24. Quote Originally Posted by Marms View Post
    Nice updates,solid log.
    Thanks bro!
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  25. I will be skipping my workout today, and possibly next Saturday too. While I try to put on weight I probably shouldn't workout every muscle group twice a week. Besides, I am sore all over. Fortunately for me, my wife Is awesome and let me have her gift certificate for an hour massage today.

    1scoop PumpX3 down, and later it's swimming and yard-work-cardio mixed with a beer-curl or two. Calories will stay low regardless and I will hit 220 in proteins. No Cheetos until I can figure out EXACTLY how many calories I can consume to bulk without getting fat again.

    Breakfast:
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  26. Its not easy being cheesy
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  27. 06/10/13
    Legs/Rack Pulls/Core

    Weight: 185.6
    (Was 181.8 yesterday. This is all sodium gains from Olive Garden)

    Pre:
    -2x PR XT

    -1.5 scoop SpeedX3
    -1 scoop PumpX3

    Intra:
    -10g BCAA's mixed with water
    -2.5g Creatine Mono

    Post:
    -1 scoop OxyELITE PROtein Vanilla

    10am:
    2 PR-XT w/ meal 2

    2-3pm:
    2 PR-XT, post meal 3
    _________________

    Lower body stretches---

    Treadmill W/U:
    4x1, 4.2x2

    More lower body stretches---

    JeFit WO. Again, one large super set:

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    __________

    I sweat my butt off this morning. Bad calories or whatever, my PWO's carried me through my workout. I am pleased with my leg presses, but I definitely want to add a few hundred pounds to that. Rack-Pulls felt great for my first time trying them but I bet I could beat that by a lot with straps. I need to get some...

    I probably won't post eats until tomorrow. My wife made a comment that I spend a lot of time planning, making, and tracking my food, so I'll add dinner cals in the AM. I prepare my lunches on Sunday, so every day at this time I will be at 1736 calories, 195p/115c/50f, and will destroy some carbs for dinner.
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  28. Too many breadsticks
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  29. Quote Originally Posted by Marms View Post
    Too many breadsticks
    Exactly!
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  30. Quote Originally Posted by RegisterJr View Post
    Exactly!
    Been there done that !!
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