Recomp with freshly capped goodies!!!

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    Recomp with freshly capped goodies!!!


    Its that time of the year again, recomp time! Its been a few weeks since I recovered from mono so I'm still getting back strength that I lost while I was sick. I managed to get over mono just before finals and now I'm off for the summer! Anyway, here's how it will go~

    LENGTH: 8 WEEKS

    Diet:

    Meal 1: 2 cups egg white with 1/2 cup nonfat cheddar, 1 scoop whey

    Meal 2: 1 cup brown rice, 1 chicken breast

    Meal 3: 1 can of tuna (in water), 1 baked potato

    Meal 4 (post workout): 8 oz. 85% lean ground beef with 1/2 cup brown rice and a bit of onion, 2 scoops whey

    Meal 5: 1 chicken breast, 1 cup egg white with 1/4 cup fat free cheddar

    Snacks: Beef Jerky, possibly nonfat cottage cheese

    Totals:
    Calories ~2700
    Carbs- 280g
    Fat- 40g
    Protien- +310g




    Supplements:

    Ursolic acid (std. 25% extract, smart powders brand) __________ 112.5mg x4 per day

    Coleus Forskholli (std. 20% forskolin, smart powders brand)______ 125mg x4 per day

    D-Calcium Pantothenate__________________ _________________ 458mg x3 per day

    Omega-3 Fish Oil___________________________ ______________ 1g x3 per day

    Animal Pack__________________________ ___________________ 1 pack x1 per day

    Creatine Monohydrate___________________ __________________ 5g x1 per day

    Universal Storm_________________________ _________________ 1 scoop (workouts only)

    I capped the ursolic acid, forskolin, and d-calcium pantothenate myself over the past few days. Just bought a brand new scale (AWS-100) and the damn tare button was broken right out of the box! I managed without it though and it calibrated fine. I don't have enough animal pack or fish oil to last all eight weeks but I'm going to get some bulk fish oil from Nutraplanet sometime soon. I don't have the whey yet, I might try to buy 25 pounds of unflavored whey concentrate (80%) in bulk to save some cash and flavor it myself.

    Stats:

    Height: 5' 11"
    Weight: 163.5 pounds
    Body fat: ~13%

    I will be lifting 3 times a week but I may add in a fourth day. I'm going to start doing cardio twice a week, working my way up starting at 2 miles (jogging). I can't wait to see how this thing goes! More to come!!!

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    First workout is done!

    Bench Press:
    40x20
    90x10
    110x10
    130x10
    130x4

    Barbell Shrug:
    130x20
    220x10
    270x10
    310x10
    360x2

    Cable One Arm Tricep Extension:
    30x20
    50x10
    70x6
    60x7

    Calf Press in Leg Press Machine:
    90x20
    180x10
    270x10
    360x10

    Incline Bench Press:
    60x15
    90x10
    110x7
    110x3

    Feeling good in general. Slugging down 3.5 cups of cooked rice (~1 cup uncooked) was a first for me this morning, took damn near 40 minutes to eat with the chicken. Gotta eat big to get big! Stay tuned...
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    Today's Workout!

    Shoulder Press (machine, almost like using dumbbells)
    40x20
    70x10
    90x4
    80x5

    Squat (Second time squatting in ~3 months, still my weakest lift, 1rm was around 170 before mono)
    40x20
    90x10
    110x10
    130x4

    Row Machine
    50x20
    90x10
    110x7
    100x10

    Weighted Decline Crunches (first time in ~2 months)
    body weight x 20
    25x4

    Leg Curl
    70x15
    100x10
    145x7
    130x9

    Lateral Raise
    10x15
    15x10
    20x7

    Just bought 25 pounds of bulk whey concentrate off the net at an awesome price and it will hopefully be around over the weekend which will be great. Diet is going good as well. I know many of my lifts are pretty weak, its a work in progress Everybody starts somewhere. Questions? Comments? Concerns? All are welcome!
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    Its been almost a week and things are looking good! I did some cardio today and back in the gym tomorrow. Also, I'm going to add in the fourth day of training on Tuesdays.

    Yesterday's Lifts:

    Bench Press:
    60x20
    90x10
    130x10
    140x5
    130x7

    Preacher Curl Machine:
    35x20
    50x10
    60x10
    70x5
    60x7

    One Arm Tricep Cable Extensions:
    30x20
    50x10
    70x7
    60x9

    Weighted Decline Crunches:
    bodyweight x 20
    25x10

    Wide Grip Lat Pulldown:
    60x20
    110x10
    130x5
    120x5

    Lifts are going up and I feel like my lats are popping out a bit more each day haha. My protein and new (hopefully functioning) scale will be coming on Wednesday. I'm doing my best to keep up with my planned diet, this is my first time eating like this. I've bulked and eaten everything meaty in sight with pretty good success but this is different for me. I know it will pay off in the end though. More to come...
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    Another workout in the books!

    One Week Weigh-in: 167 lbs (gain 3.5 pounds)

    Barbell Shrug:
    130x20
    220x10
    310x4 (thicker bar, lost my grip early)
    310x7

    Row Machine:
    60x20
    100x10
    115x10
    130x7
    120x5

    Weighted Decline Crunches:
    bodyweight x 20
    25x12
    35x5

    Calve Machine:
    50x10
    90x10

    Lateral Raises:
    10x15
    15x10
    20x4

    I did some more shopping today and picked up some tang, cocoa, and fake vanilla to flavor the whey when it comes. Should be tasty! The gain of 3.5 pound surprised me but its probably not all muscle if I had to guess. Cant wait to see where this goes!
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