A Cubsfan and his MAN package.. Pure PF3 Log

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    Just noticed I missed Mondays update!

    Legs: Again left ankle is really jacked up, I should probably see doctor soon if it doesn't get better

    I copied a workout I did early last month. The last time I did this I was so sore, that I had a hard time getting up and down stairs, out of bed, off couch etc for 2.5 days. Yes I know if I worked legs more, I would get used to it lol.

    I can already say PF3 seemed to reduce more soreness by 50% easily. Just feels like normal soreness.

    PF3 Pre/Intra/Post

    I have been off all other supps for over 2 weeks now, and I still seem more vascular. Something in PF3 is working, and honestly I really don't care how or why. Only thing that sucks for me, is with the recent surgeries my wife has had to undergo, PF3 is out of my price point for now.

    Leg Press Sled: All these include the starting weight of the sled. For instance 202lbs is 1 plate per side + Sled

    1x10 202lbs
    1x10 292lbs
    1x9 382lbs
    1x8 472lbs
    1x7 562lbs
    1x6 652lbs
    1x5 742lbs
    1x6 697lbs
    1x7 652lbs
    1x8 607lbs
    1x9 562lbs
    1x10 517lbs
    1x12 472lbs
    1x14 427lbs
    1x16 382lbs
    1x18 337lbs
    1x20 292lbs
    1x22 247lbs
    1x25 202lbs

    So last time I got real light headed doing this pyramid. I did not take any pre this time, so no headrush

    - As I stated earlier I am nowhere near as sore this time as I was last time
    -Weight has stayed the same over past 2 weeks, even though my diet has been real crap
    -Ankle hurt real bad during presses
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    Quote Originally Posted by cubsfan815 View Post
    I am always in bulk mode lmao. My family has a ton of addictions, mine is food. It's great that I'm not an alcoholic, but it sucks I'm fat lol.
    LOL, I know this feel too.

    I've gone from being about 335 lbs. down to where I am now at 225 since March of 2011. I went from being a food addict to being an OCD food manager, to finally accepting that it is OK to eat but still keep meticulous track of everything. LOL, I joke that I am recovering from an eating disorder, but it's sadly not far from the truth!
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    Quote Originally Posted by cubsfan815 View Post
    Just noticed I missed Mondays update!

    Legs: Again left ankle is really jacked up, I should probably see doctor soon if it doesn't get better

    I copied a workout I did early last month. The last time I did this I was so sore, that I had a hard time getting up and down stairs, out of bed, off couch etc for 2.5 days. Yes I know if I worked legs more, I would get used to it lol.

    I can already say PF3 seemed to reduce more soreness by 50% easily. Just feels like normal soreness.

    PF3 Pre/Intra/Post

    I have been off all other supps for over 2 weeks now, and I still seem more vascular. Something in PF3 is working, and honestly I really don't care how or why. Only thing that sucks for me, is with the recent surgeries my wife has had to undergo, PF3 is out of my price point for now.

    Leg Press Sled: All these include the starting weight of the sled. For instance 202lbs is 1 plate per side + Sled

    1x10 202lbs
    1x10 292lbs
    1x9 382lbs
    1x8 472lbs
    1x7 562lbs
    1x6 652lbs
    1x5 742lbs
    1x6 697lbs
    1x7 652lbs
    1x8 607lbs
    1x9 562lbs
    1x10 517lbs
    1x12 472lbs
    1x14 427lbs
    1x16 382lbs
    1x18 337lbs
    1x20 292lbs
    1x22 247lbs
    1x25 202lbs

    So last time I got real light headed doing this pyramid. I did not take any pre this time, so no headrush

    - As I stated earlier I am nowhere near as sore this time as I was last time
    -Weight has stayed the same over past 2 weeks, even though my diet has been real crap
    -Ankle hurt real bad during presses
    Holy volume, Batman!! I can see why stairs were an issue!
    •   
       

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    I love the 8-10 rep range and sinfulness throw in some super sets
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    Quote Originally Posted by pete8407 View Post
    I love the 8-10 rep range and sinfulness throw in some super sets
    Agreed, ss with semi high reps, huge pumps!
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    Wed:
    PF3 Pre/Intra/Post
    1 scoop High Volume. I really need to get around to trying gameday, lately I'm enjoying the stim free stuff though

    Last few days I have done some workouts that were saved in my phone. I really need to pick a program and stick to it, but I get bored easy.

    Bent Over Rows:
    1x15 45
    1x12 95
    1x10 145
    1x8 195
    1x7 175
    1x10 155
    1x10 135
    1x10 115
    1x10 105
    1x12 95

    Face Pulls: 50x10, 42.5x10, 37.5x10, 27.5x10, 22.5x15

    Reverse Pec Deck 3x100 concentration on nice stretch, pause, slow negative

    Notes: The PF3/ High Volume combo had my whole upper body pumped. While doing face pulls, my bi's were pumped like crazy, and I was making sure to leave them relaxed so I wasn't using too much are movement

    - Hate to sound like broken record, but recovery is great
    - Still no GI issue
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    Thurs: Chest/Tri/Slight Shoulder

    PF3 Pre/intra/Post

    Most sets done with less than 60sec rest, if possible


    Incline DB Press
    20x10
    30x10
    40x10
    50x10
    55x10
    45x10
    35x10
    30x10


    Flat DB Press
    50x10,
    55x10
    45x10
    40x10
    30x10

    Pec Dec
    3 sets 10x100 Really focusing on the stretch and pause

    Lateral Raises
    35x8, 30x10, 25x10, 20x10, 15x12, 10x15, 5xfailure, no weight just movement to failure

    Rope Tri Pushdown
    55x10
    40x10
    30x10
    20x12
    10xfailure

    BW pushups against bar 3xfailure

    - Chest and Tri's had awesome pump
    - My tri's never get sore, chest is mildly sore, mostly feels like I stretched it real good

    Wish my ankle was healed so I could do some tire flips, or sprint up a hill, the weather looks perfect this weekend
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    Quote Originally Posted by cubsfan815 View Post
    Wed:
    PF3 Pre/Intra/Post
    1 scoop High Volume. I really need to get around to trying gameday, lately I'm enjoying the stim free stuff though

    Last few days I have done some workouts that were saved in my phone. I really need to pick a program and stick to it, but I get bored easy.

    Bent Over Rows:
    1x15 45
    1x12 95
    1x10 145
    1x8 195
    1x7 175
    1x10 155
    1x10 135
    1x10 115
    1x10 105
    1x12 95

    Face Pulls: 50x10, 42.5x10, 37.5x10, 27.5x10, 22.5x15

    Reverse Pec Deck 3x100 concentration on nice stretch, pause, slow negative

    Notes: The PF3/ High Volume combo had my whole upper body pumped. While doing face pulls, my bi's were pumped like crazy, and I was making sure to leave them relaxed so I wasn't using too much are movement

    - Hate to sound like broken record, but recovery is great
    - Still no GI issue
    Awesome recovery and PF3 go hand in hand

    Definitely have to agree on the pumps being awesome. Tried working out without PF3 pre-training, pumps were not as good

    glad you've been benefiting from this bro.
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    I wish I could rely on non stim products for w/o's but I lift in the morning and I need that extra kick like you wouldn't believe
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    PF3 the pump machine
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    Quote Originally Posted by cubsfan815 View Post
    Just noticed I missed Mondays update!

    Legs: Again left ankle is really jacked up, I should probably see doctor soon if it doesn't get better

    I copied a workout I did early last month. The last time I did this I was so sore, that I had a hard time getting up and down stairs, out of bed, off couch etc for 2.5 days. Yes I know if I worked legs more, I would get used to it lol.

    I can already say PF3 seemed to reduce more soreness by 50% easily. Just feels like normal soreness.

    PF3 Pre/Intra/Post

    I have been off all other supps for over 2 weeks now, and I still seem more vascular. Something in PF3 is working, and honestly I really don't care how or why. Only thing that sucks for me, is with the recent surgeries my wife has had to undergo, PF3 is out of my price point for now.

    Leg Press Sled: All these include the starting weight of the sled. For instance 202lbs is 1 plate per side + Sled

    1x10 202lbs
    1x10 292lbs
    1x9 382lbs
    1x8 472lbs
    1x7 562lbs
    1x6 652lbs
    1x5 742lbs
    1x6 697lbs
    1x7 652lbs
    1x8 607lbs
    1x9 562lbs
    1x10 517lbs
    1x12 472lbs
    1x14 427lbs
    1x16 382lbs
    1x18 337lbs
    1x20 292lbs
    1x22 247lbs
    1x25 202lbs

    So last time I got real light headed doing this pyramid. I did not take any pre this time, so no headrush

    - As I stated earlier I am nowhere near as sore this time as I was last time
    -Weight has stayed the same over past 2 weeks, even though my diet has been real crap
    -Ankle hurt real bad during presses
    Damn!
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    Holy Cubsfan. Are your legs bionic? Nice work right there.
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    Quote Originally Posted by pete8407 View Post
    I wish I could rely on non stim products for w/o's but I lift in the morning and I need that extra kick like you wouldn't believe
    High Volume is only non stim I have tried that gives me a huge boost in focus. I usually need stims as well, but at my weight I try not to stay stimmed up lol
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  14. Senior Member
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    Quote Originally Posted by chefbo View Post
    Damn!

    Quote Originally Posted by kenpoengineer View Post
    Holy Cubsfan. Are your legs bionic? Nice work right there.
    Lol thanks. I do show off my 21 or 22" calves, I forgot it's been a while since I measured. They have to be my only area that has like 0 fat. Wish the rest of me was that cut.

    Unfortunately, the only reason my legs can handle the volume, and grow is because they are used to carrying my 300lbs around all day long.
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    Updates coming soon. Had a busy weekend. It was our weekend with my daughters. My favorite type of weekend
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    Quote Originally Posted by cubsfan815 View Post
    Updates coming soon. Had a busy weekend. It was our weekend with my daughters. My favorite type of weekend
    hope you enjoyed the weekend, looking forward to more updates
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    Quote Originally Posted by cubsfan815 View Post
    Lol thanks. I do show off my 21 or 22" calves, I forgot it's been a while since I measured. They have to be my only area that has like 0 fat. Wish the rest of me was that cut. Unfortunately, the only reason my legs can handle the volume, and grow is because they are used to carrying my 300lbs around all day long.
    Can you spare a few inches on your calves for me? Birthday coming up soon.
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    Fri: Off Day. 3 scoops PF3 spread throughout day
    Picked up daughters after work and headed to our friends cabin in Wisconsin. Drove some golf carts around the Lake in the dark. Looked like scene from Friday the 13th lol.

    Sat: Got in my Saturday circuit type movement

    PF3 Pre/Intra/Post
    Pre:2 scoops Alphamine
    1 scoop High Volume

    I know I explained this more in depth in a previous log, but its part of a workout I follow with a guy I workout with every once in while.

    Basically we pyramid a curl bar, and take turns after sever set. However I was working solo, so the 4 exercises were done as giant set.

    I'm not going to lie, there were plenty of times I had to stop and pause due to heart pounding and/or outrageous pump lmao


    Military Press:
    25,45,65,85,75,65,55,45,35,25

    Upright Rows:
    25,45,65,85,75,65,55,45,35,25

    Triceps Extensions:
    25,45,65,85,75,65,55,45,35,25

    Curl:
    25,45,65,85,75,65,55,45,35,25


    Notes: 2 scoops Alphamine and all these reps probably could have killed me lol.
    - Sweated a ton, I think I should really focus on these giant/circuit type workouts to help burn fat
    - Recovery
    - Nearing end soon. I have a little more left than a few other loggers, since in Vegas I didn't remember 2 scoops each day

    We took the kids back up to friends cabin. More golf carting, went to lake, played some apples to apples when it started pouring rain. A great day overall
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    Quote Originally Posted by cubsfan815 View Post
    Fri: Off Day. 3 scoops PF3 spread throughout day
    Picked up daughters after work and headed to our friends cabin in Wisconsin. Drove some golf carts around the Lake in the dark. Looked like scene from Friday the 13th lol.

    Sat: Got in my Saturday circuit type movement

    PF3 Pre/Intra/Post
    Pre:2 scoops Alphamine
    1 scoop High Volume

    I know I explained this more in depth in a previous log, but its part of a workout I follow with a guy I workout with every once in while.

    Basically we pyramid a curl bar, and take turns after sever set. However I was working solo, so the 4 exercises were done as giant set.

    I'm not going to lie, there were plenty of times I had to stop and pause due to heart pounding and/or outrageous pump lmao


    Military Press:
    25,45,65,85,75,65,55,45,35,25

    Upright Rows:
    25,45,65,85,75,65,55,45,35,25

    Triceps Extensions:
    25,45,65,85,75,65,55,45,35,25

    Curl:
    25,45,65,85,75,65,55,45,35,25


    Notes: 2 scoops Alphamine and all these reps probably could have killed me lol.
    - Sweated a ton, I think I should really focus on these giant/circuit type workouts to help burn fat
    - Recovery
    - Nearing end soon. I have a little more left than a few other loggers, since in Vegas I didn't remember 2 scoops each day

    We took the kids back up to friends cabin. More golf carting, went to lake, played some apples to apples when it started pouring rain. A great day overall
    So, are you doing 4 exercises in a circuit 1 rep each and then on to the next weight for the next circuit?
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    Quote Originally Posted by Piston Honda View Post
    Can you spare a few inches on your calves for me? Birthday coming up soon.
    Geez, everyone always wants a few more inches from me

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    Quote Originally Posted by kissdadookie View Post
    So, are you doing 4 exercises in a circuit 1 rep each and then on to the next weight for the next circuit?
    See, I knew I didn't explain it right this time lol. Damn work getting in the way.

    Each weight listed was done in the 8-13 rep range: 13 is my lucky number

    Example:
    Military Press 10x 25lbs then
    Upright row 10x25lbs then
    Triceps 10x 25lbs then
    Curl 10x25lbs

    Break, add weight

    Military Press 10x45lbs
    Upright row
    Triceps
    Curl

    Beak add weight, etc etc
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    Quote Originally Posted by cubsfan815 View Post
    See, I knew I didn't explain it right this time lol. Damn work getting in the way.

    Each weight listed was done in the 8-13 rep range: 13 is my lucky number

    Example:
    Military Press 10x 25lbs then
    Upright row 10x25lbs then
    Triceps 10x 25lbs then
    Curl 10x25lbs

    Break, add weight

    Military Press 10x45lbs
    Upright row
    Triceps
    Curl

    Beak add weight, etc etc
    Ah, that makes a lot more sense. Lulz.
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    What's apples to apples?
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    Late to the party, but count me in! MAN sports and Cubsfan... Gotta be a great log!
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    Quote Originally Posted by RegisterJr View Post
    Late to the party, but count me in! MAN sports and Cubsfan... Gotta be a great log!
    Oh it is. The detail is great!
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    Quote Originally Posted by RegisterJr View Post
    Late to the party, but count me in! MAN sports and Cubsfan... Gotta be a great log!
    Hey, thanks for dropping by. That avi pic looks awesome lol, is that a very big eh never mind lol
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    Quote Originally Posted by pete8407 View Post
    What's apples to apples?
    It's an awesome board game. Check it out. It can be played with kids, but way better when adults play lol. Kids have a hard time picking up on the irony of some answers.
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    Monday:

    PF3 Pre/intra/Post

    I noticed I sometimes do Face Pulls with shoulders and sometimes with back. Oh well I love the feeling I get from the squeeze while doing them

    Side Lateral
    1x10 35
    1x10 30
    1x12 25
    1x10 20
    1x10 15

    SS W/ Band Spider Crawls. <--- These still make me want to cry

    Face Pulls 5x10 62lbs
    ss W Front lateral 5x10 25s

    Arnold Press 1x10 40lbs <--- Remembered that I had military press in Sat w/o. So I stopped these

    Delt Destroyer
    50lbx15
    45lbx20
    35bx18
    25lbx15
    20lbx20

    Cable Delt Raise 3x10 10lbs

    Did more rotator cuff movements. Still get a slight pain in right shoulder

    Notes: Wasn't really feeling the workout. I have my days all messed up. I need to get back on a routine

    -Had to change a tire, and buy new tire while at work. Started my Monday off in a real crappy mood

    I have decided I want to really focus on losing weight over the next year. I am sick of being so overweight, and waking up in middle of night with acid reflux.

    My weight today was 308.4 FML

    Please let me know if my calculations seem right:
    5'9" 308lbs BMR 2316x 1.2 activity level (desk job)= TEE 2778-20%= 2,222 calories to lose weight

    280 g protein 1120 cals
    90 g fat 810 cals
    73 g carbs 292 cals

    Probably need to shoot for less fat. I really want to keep carbs between 10-20% since I'm such an endomorph

    Suggestions please
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    I'll have to check that game out
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    I'm not sure about the diet. I would think with your lifts you COULD go higher on carbs, but the overall picture and what works for you may vary on how much cardio you do, what you do at home, how often that cheat meal comes in to play, etc.

    I've been at 2100-2300 this week, and with that I feel drained. My strength and energy are both way down.
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    Quote Originally Posted by cubsfan815 View Post
    Monday:

    PF3 Pre/intra/Post

    I noticed I sometimes do Face Pulls with shoulders and sometimes with back. Oh well I love the feeling I get from the squeeze while doing them

    Side Lateral
    1x10 35
    1x10 30
    1x12 25
    1x10 20
    1x10 15

    SS W/ Band Spider Crawls. <--- These still make me want to cry

    Face Pulls 5x10 62lbs
    ss W Front lateral 5x10 25s

    Arnold Press 1x10 40lbs <--- Remembered that I had military press in Sat w/o. So I stopped these

    Delt Destroyer
    50lbx15
    45lbx20
    35bx18
    25lbx15
    20lbx20

    Cable Delt Raise 3x10 10lbs

    Did more rotator cuff movements. Still get a slight pain in right shoulder

    Notes: Wasn't really feeling the workout. I have my days all messed up. I need to get back on a routine

    -Had to change a tire, and buy new tire while at work. Started my Monday off in a real crappy mood

    I have decided I want to really focus on losing weight over the next year. I am sick of being so overweight, and waking up in middle of night with acid reflux.

    My weight today was 308.4 FML

    Please let me know if my calculations seem right:
    5'9" 308lbs BMR 2316x 1.2 activity level (desk job)= TEE 2778-20%= 2,222 calories to lose weight

    280 g protein 1120 cals
    90 g fat 810 cals
    73 g carbs 292 cals

    Probably need to shoot for less fat. I really want to keep carbs between 10-20% since I'm such an endomorph

    Suggestions please
    Don't go too low on the cals, man. Been there, done that before.

    I would get these minimums on protein and fat:

    .82g per pound of protein

    .45g per pound of fat

    These two can certainly go higher for satiety purposes, but meet those minimums. The rest can be whatever mix of macros you want to meet your calories. You want fat higher to make sure that you don't crash your hormone production. Just add more healthy fats if you want (olive oil, flax seeds, nuts, etc.) although saturated fat is not completely bad for you

    As far as training, I'm trying to decide whether to stick with the 5/3/1 Bodybuilder template with lots of volume, or just keep it simple and do mostly the main lifts to maintain strength during the cut.

    I look forward to our competition
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    Quote Originally Posted by RegisterJr View Post
    I'm not sure about the diet. I would think with your lifts you COULD go higher on carbs, but the overall picture and what works for you may vary on how much cardio you do, what you do at home, how often that cheat meal comes in to play, etc.

    I've been at 2100-2300 this week, and with that I feel drained. My strength and energy are both way down.
    Yeah I remember the low carb feeling. It would make me not even want to get out of bed. That 2100-2300 range is decent for me. It's when I get stupid and do sub 1500 then I start feeling like death.

    Quote Originally Posted by Misfit28 View Post
    Don't go too low on the cals, man. Been there, done that before.

    I would get these minimums on protein and fat:

    .82g per pound of protein

    .45g per pound of fat

    These two can certainly go higher for satiety purposes, but meet those minimums. The rest can be whatever mix of macros you want to meet your calories. You want fat higher to make sure that you don't crash your hormone production. Just add more healthy fats if you want (olive oil, flax seeds, nuts, etc.) although saturated fat is not completely bad for you

    As far as training, I'm trying to decide whether to stick with the 5/3/1 Bodybuilder template with lots of volume, or just keep it simple and do mostly the main lifts to maintain strength during the cut.

    I look forward to our competition
    Yes it should be fun. I really need the motivation to stick to a diet plan. Looks like the numbers you gave me are right in line with where I wanted to be with fat and protein. I will play around with the carbs depending on how I feel.

    I'm torn on what training to do as well. My ankle is still giving me so much pain it's going to hinder my cardio
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    Quote Originally Posted by cubsfan815 View Post
    Yeah I remember the low carb feeling. It would make me not even want to get out of bed. That 2100-2300 range is decent for me. It's when I get stupid and do sub 1500 then I start feeling like death.



    Yes it should be fun. I really need the motivation to stick to a diet plan. Looks like the numbers you gave me are right in line with where I wanted to be with fat and protein. I will play around with the carbs depending on how I feel.

    I'm torn on what training to do as well. My ankle is still giving me so much pain it's going to hinder my cardio
    Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
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    Quote Originally Posted by Misfit28 View Post

    Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
    That's what I do....works perfectly
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    Quote Originally Posted by Misfit28 View Post
    Yep, I'm going to gradually lower my calories by gradually dropping down my carbs. By the last two weeks I should be at about 100g or less with 1 refeed day per week.
    Quote Originally Posted by hvactech View Post
    That's what I do....works perfectly
    Sounds like a good idea. Every time I start a diet I go extreme, and my body gets used to it. I have been brainwashed by shows like Biggest Loser, I used to be fat, and extreme weight loss. I need to remember they workout for 6 hours a day lol
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    Tues: Squats to test ankle out

    PF3 Pre/Intra/Post appears I only have a few days left. I thought I would have more since I did 1 scoop in Vegas, but the 3 scoop dosing has caught up. Sad Panda

    Warmup: BW squats to get form locked in

    Barx10
    135x10
    185x10
    225x10
    275x8 <--- Ankle started to give again at this point. I really can't tell if it's bone or ligament.
    135x10

    Leg Extensions
    SS W Leg curls

    Just pyramided the stack best I could high volume.

    I really thought my ankle was healing, but it's still pretty bad.

    Notes: It has been 2 days since squats, I was not very sore at all, granted I had to stay light, so that helped.

    - I know we joked about PF3 fighting colds/illnesses but my entire office has come down with something, most have missed 3+ days, and I'm doing great lol! No Jinx
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    Man, that sucks. Do you feel the ankle prob with other leg workouts, or only squats?
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    Squats always triggers some sort of pain for me......
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    Squats always seem to find your body weaknesses. Whether it's ankles or knees it's painful. Have you thought about using wraps on the ankle? They work for the knees but wonder if they would help support the ankle?
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    Quote Originally Posted by RegisterJr View Post
    Man, that sucks. Do you feel the ankle prob with other leg workouts, or only squats?
    It's actually with everything. I should have never been jumping rope between my sets. It was too much weight. It was to the point where getting out of a chair hurt. It is slowly healing, I should have gone to DR, but I hate doctors.

    Quote Originally Posted by hvactech View Post
    Squats always triggers some sort of pain for me......
    Yeah mainly knees for me. My knees sound like rice crispies even walking down stairs. #FatGuyProblems

    Quote Originally Posted by kenpoengineer View Post
    Squats always seem to find your body weaknesses. Whether it's ankles or knees it's painful. Have you thought about using wraps on the ankle? They work for the knees but wonder if they would help support the ankle?
    I thought about taping or wrapping it up. If it doesn't heal soon, I will have to see doctor
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