HyperT2-AAV2-Oxyelite Pro....Tan & Jacked :cool:

[Distilled Water]

Hello all. Today is the 3 week post surgery mark so that means lifting, YES PLEASE!!!!

I've been working out lightly for the past week with a good bit of cardio. Started supplements last week with my cardio regimen (mainly LISS) here's the core of my stack & dosing.

OxyElite Pro NF
1-2caps am & 1 cap pm

HyperT2
1 cap am & 1 cap pm

Aav2
2 caps AM, 2 caps post workout & 2 caps before bed

Other supps
Compound20
ModernBCAA+
AP
PumpX3 (coming shortly Hemavol for now)
LCLT
anti-oxidants

Diet
You already know....KETO!!!
6 meals/day
Daily totals
Protein:200
Fat:200

Carb ups every 7 days, will shift to every 3 days as I get leaner.

Training
Lower volume, training weakest body part before carb ups.
Mountain Dog inspired, no two workouts will probably be the same. Some days will be fasted, some wont (work schedule)

Cardio
Fasted or post workout. Again, depends on my schedule as it changes weekly. I'll be implementing HIIT cardio after carb ups to help deplete glycogen.

 

[bean5er]

First

 

[Distilled Water]

Well nothing earth shattering. Had a successful carb up lay night totaling about 600gr. Fat was kept under 100gr and protein was......200ish?

Gained about 5lbs, I didn't drink much yesterday once I started my carb up. Probably only 16oz water. This means I drank 32oz first thing waking up and another 32oz before I got to them gym.

I'm sore today as yesterday was my first real workout in a month. Did 30min LISS cardio but am going back tonight for abs and 15min HIIT cardio.

I have post surgery pictures and will update in 2 weeks.

 

[Driven2lift]

In for this, killer stack definitely want to see how it treats you.

 

[gokix811]

In. Glad to hear you are the road to recovery!

 

[breezy11]

I'm in for this.

 

[Distilled Water]

Did 15min HIIT cardio on the bike (2min/30sec) followed by 6 sets of crunches and 20min LISS cardio.

Legs were vascular AF! I'll try and snap a picture tomorrow night after my HIIT session

 

[kbayne]

I'm in!

 

[bean5er]

Did 15min HIIT cardio on the bike (2min/30sec) followed by 6 sets of crunches and 20min LISS cardio.

Legs were vascular AF! I'll try and snap a picture tomorrow night after my HIIT session

Vascularity up! :winning: solid session buddy

 

[Distilled Water]

Training has been sporadic, I'm training but no set routine.

I can't train legs so it really throws me off. I hit chest this morning and will probably train shoulders tomorrow with Saturday being a total off day. Arms Sunday and back/traps Monday with my carb up.

Things have been hectic for me this last week but hopefully settling in to a normal schedule Monday. Diet has been solid but I'd like to get into a rhythm and schedule with them. Same meals every day so that way I can make tweaks here and there.

 

[Distilled Water]

Hit some arms this afternoon and started my carb up, down 2lbs from last week. So far today if bad some gluten free pancakes with cookie butter & maple syrup (150gr) box of pop tarts (300gr) and 1/2 a box of cereal (200gr)

So that puts me about 650gr, upping the amount bc I felt a little blah last week. I've got a container of Talenti (120gr) and a pizza (250gr) set up for my last meal which should put me near the 1,000 mark :mindblown:

Not feeling bloated or uncomfortable. Fats probably a little higher than I'd like but the majority of the first half was super low <50gr.

I have been drinking a ton of water, been thirsty as ever all day.

Gonna hit some HIIT and back tomorrow. I need to bring my back/shoulders/traps up (still :sad) so the ubber high carb up should help, I hope.

 

[bean5er]

Hit some arms this afternoon and started my carb up, down 2lbs from last week. So far today if bad some gluten free pancakes with cookie butter & maple syrup (150gr) box of pop tarts (300gr) and 1/2 a box of cereal (200gr)

So that puts me about 650gr, upping the amount bc I felt a little blah last week. I've got a container of Talenti (120gr) and a pizza (250gr) set up for my last meal which should put me near the 1,000 mark :mindblown:

Not feeling bloated or uncomfortable. Fats probably a little higher than I'd like but the majority of the first half was super low <50gr.

I have been drinking a ton of water, been thirsty as ever all day.

Gonna hit some HIIT and back tomorrow. I need to bring my back/shoulders/traps up (still :sad) so the ubber high carb up should help, I hope.

Awesome bro 1000g??!!! arty:

Glad to have you back in action buddy! Kill that back tomorrow.

 

[Driven2lift]

Jealous of all those carbs, your next workout should run pretty smoothly for sure.

 

[Distilled Water]

Pretty epic back workout. Followed up with 20min LISS cardio

Meadow Rows
3 sets of 8

Stretchers
3 sets of 12

Heavy Partial Pull downs
3 sets of 10

Supported T-Bar Row
3 sets of 8

Rope straight arm pull downs
3 sets 12
-SuperSet-
Rope Face pulls
3 sets 12

Hammer Shrug Machine (3sec squeeze)
4 sets 12

DOMS has already started kicking in, went shopping for some summer clothes and ripped a shirt from GUESS. It was dress shirt material but Henley style so it just had 3 buttons. As I adjusted while getting it on it ripped like a mofo. Not bc I'm huge but bc they're made for anorexic douchers. It was an XXL "smart slim fit" so a real life large. I simply put it back with the "don't want" items and went on my way lol

 

[Distilled Water]

Trained chest and had my last "carb up"I'll now shift to a 2 low/1 high regimen. Still not 100%, feel a slight stretch in my abdominal area so I'm not full speed but pretty damn close

Incline DB Press
95x12
100x12
105x10

Flat Hammer Iso Press
315x8
315x8
275x10

Incline DB flys
45x12
50x12
55x12

Machine Flat press
3 sets til failure
-with partials

Weight was a fasted, post pee, naked 196lbs. Didn't measure my waist yet, I'll do so later in the week.

I'll make sure to have 1 high day on shoulder training bc my shoulders suck. May incorporate legs in here sometime this week, split up, maybe 12 light sets for each.

HIIT cardio will be added in post training the day before high carb days

 

[bean5er]

Trained chest and had my last "carb up"I'll now shift to a 2 low/1 high regimen. Still not 100%, feel a slight stretch in my abdominal area so I'm not full speed but pretty damn close

Incline DB Press
95x12
100x12
105x10

Flat Hammer Iso Press
315x8
315x8
275x10

Incline DB flys
45x12
50x12
55x12

Machine Flat press
3 sets til failure
-with partials

Weight was a fasted, post pee, naked 196lbs. Didn't measure my waist yet, I'll do so later in the week.

I'll make sure to have 1 high day on shoulder training bc my shoulders suck. May incorporate legs in here sometime this week, split up, maybe 12 light sets for each.

HIIT cardio will be added in post training the day before high carb days

Solid session buddy. Very glad to see you getting better every week

 

[Distilled Water]

Solid session buddy. Very glad to see you getting better every week

Thanks boss, slowly but surely. Need to start working abs in but it's tough, still weary on legs :-/

Killed shoulders today

DB overhead press
60x15
70x12
80x10

Heavy DB Side Swings
35x20
40x20
40x20

DB front raises
3x30x10

Seated side raises
FST-7 style

Cable rear delt
3setsx20

Destroyer
50x40
25x25
10x12
*didnt have my wrap very good so I couldn't hold on any longer

Did FST bc it's a higher carb day. Maybe stimulate the little guys some

 

[Distilled Water]

Triceps today!


CG bench
185x15
205x10
225x6

Rope Ext with 2 sec Squeeze
3 sets of 12

Rev grip D-Handle ISO press down
20x15
25x15
30x12

Rope Kick backs with squeeze
3x25x10

Deep rope stretch for about 60seconds

I'll probably hit some abs/cardio later tonight. Probably jut cardio, I hate abs.

 

[Distilled Water]

Biceps/forearms today.


Rev Grip Cable Curls (2sec squeeze)
3 sets 100x12

Seated DB Curls
3 sets 20x12

Seated DB hammer curls
3 sets 40x12

High pulley concentration curls
2 sets 30x12

Went light and really focused on contraption today. Felt good, well see how I feel tomorrow. It's a carb day tomorrow!!!!!!

Been really getting the itch to compete again this summer. Sometime in August? that puts me about 10-12 weeks out. Can't train legs which makes me a bit nervous. Maybe physique?

Either way I still need to find something within 2-3hrs drive of the Cleveland area, things aren't looking too good

 

[Distilled Water]

Finally trained legs again! Super light session. I'll measure body fat tomorrow, see where I'm at. Last week didn't budge much and I was down a few lbs (not good) I feel like my legs are losing size (not training for 8 weeks, could acct for lbs lost)

I got in 5 solid sessions this week with a few bouts of LISS cardio, I'll be doing some tomorrow morning as well. I really need to get consistent with cardio sessions AM and lifting PM with a few HIIT sessions after smaller body parts (arms/chest/shoulders)

Lying leg curls
3x15

Stiff Deads
3x8

Front Squat
3x12

Hack Squats
3x10

Leg Ext
3x12

Calf raise
3 warm ups
1 set DC style

Diets been über clean for two weeks. I'm due for a cheat meal, that'll come this weekend for sure as I'm out of town for a baseball tourney.

 

[Distilled Water]

Went 100% on legs today, hit quads heavy.

Single Leg ext
20x20
30x15
30x15
40x12

Front Squats
225x8
228x8
225x8
-drop 2 sec in the hole
135x12

Hack Squats
90x50
90x50
90x50
*60sec stretch between sets

Walking lunges
95x10
95x8

6 sets of calfs

 

[bean5er]

Nice to see a solid leg session bud

 

[Distilled Water]

Moved to the contest prep section