Haiz Breaks It Down with Thermolife TekNO3

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  1. Haiz Breaks It Down with Thermolife TekNO3


    Haiz Dances With Thermolife TekNO3



    Tekno3

    TEKNO3™ - Third Generation Pump and Growth Formula™ is a is a one of a kind “third generation” Nitric Oxide (NO) releasing complex designed to enhance physical performance and muscle building by causing a potent vasodilation effect resulting in greater amino acid and glucose uptake, enhanced muscle recovery, increased protein synthesis (muscle growth) and immense, seemingly everlasting pumps.

    Because the original and existing NO2® products are so outdated we have reformulated our TEKNO series NO product for a third time (TEKNO3). While existing NO products are still formulated with yesterdays ingredients and technology ThermoLife International leads the way by constantly reformulating our products to include the most up to date and TEKNO-logically advanced ingredients available.

    The Inside Scoop:
    TEKNO3™ - Third Generation Pump and Growth Formula

    Nutrition Facts:
    Serving Size (tab) 4
    Servings Per 60


    Ingredient Details:

    Each serving contains: Arginine alpha-ketoglutarate - 3000mg, Hemo Tek™ (proprietary blend) - 1250mg:
    - Citrulline Malate
    - DiArginine Malate
    - DiCreatine Malate
    - L-Carnosine
    - L-Norvaline

    Suggested Use:

    As an adult dietary supplement take 4 tablets twice daily - once in the morning on an empty stomach and again ½ hour before lunch. To maximize results, drink at least 64 ounces of water daily while using TEKNO3.


  2. ...


    Background Info...!

    I was always a heavy kid, you know...the one everyone else calls "the big guy". After 17 years of being "the big guy", I decided to change. I started eating a low cal, (low fat - DUMB!) diet, and I lost a lot of weight. Unfortunately by the time I discovered proper nutrition, my muscle was all gone, and I still had a fair amount of fat. I went from a fat 230, to a skinny-fat 160. I kept trying to lose my remaining fat, but I just couldn't do it, no matter what I did.

    That's when I discovered BB.Com, and some very nice people set me on the right path. Slowly (Yes...I am a teenager) I began to realize that I would have to put my thoughts about losing fat on the shelf, and put on some muscle, because I had become a kid with no muscle and still a moderate amount of fat.

    I have only been lifting weights for 10-11 months, but I am 100% dedicated. I eat a 100% clean diet and I bust my A$$ in the gym every single night to get stronger and bigger.
    I have only been actually eating enough calories to put on muslce for about 3-4 months now, but I am happy about what I have accomplished in those months.

    All of your support, advice, and motivation is greatly appreciated. I hope that I can be an asset to the board in many ways, and I am looking foward to contributing what limited knowledge that I have. Thanks!

    Pictures







    As you will probably notice, I have a pretty ohvious case of gyno (yes - doctor confirmed). I have no real issues with it. My girlfriend doesn't mind, and neither do I. Someday I may look at having it removed, but until then. I will live with it.
    •   
       

  3. ..


    TRAINING!

    Upper/Lower Split

    Lower #1

    Squats
    RDLís
    Lunges
    Leg Press
    Leg Extensions
    Calf Raises
    Abs

    Lower #2

    Deadlifts
    Hack Squat
    Leg Curls
    One-Legged Extensions
    Shrugs
    Calf Raises
    Abs

    Upper #1

    Flat BB Press
    Chin-ups
    Military Press
    BB Row
    Cable Curls
    Triceps Pushdown
    Lat Raises

    Upper #2

    Incline DB Press
    Pullups
    DB Shoulder Press
    Seated Row/T-Bar
    Dips
    Standing BB Curls
    Lat Raises

    I usually do: Mon-Upper, Tuesday-Lower, Weds-Cardio, Thursday-Upper, Friday OR Saturday- Lower.

    Supplements

    MAN Clout
    Fish Oil
    Multi-Vitamin
    Whey Protein

    Sweet and simple!

    Diet

    My diet is almost always 100% clean, with loads of veggies, chicken, fruits, etc... I love good food. Plain and Simple.

  4. Nice lookin log! Good luck~!

    Jdub
  5. ...


    Day 1 out of 30

    Workout - 8.5/10

    Exercise Training Log
    1. Incline DB Press [ 3 Sets ]
    6x60 | 6x60 | 6x60 | - | - | - |
    --------------------------------------------------------------------------------
    2. T-bar Rows (Plates Counted) [ 3 Sets ]
    8x57.5 | 8x57.5 | 8x57.5 | - | - | - |
    --------------------------------------------------------------------------------
    3. Shoulder Press [ 3 Sets ]
    10x35 | 9x35 | 7x35 | - | - | - |
    --------------------------------------------------------------------------------
    4. Pullups [ 4 Sets ]
    10xBW+5 | 8xBW+5 | 6xBW+5 | - | - | - |
    --------------------------------------------------------------------------------
    5. Dips [ 4 Sets ]
    9xBW+5 | 8xBW+5 | 6xBW+5 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Curls [ 3 Sets ]
    10x30 | 10x30 | 10x30 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    I just started taking the tekNO3 today, so I didn't expect too much. I had some major pumps in my forearms though. Bulging veins are always nice.

    Pretty terrible start to this one. Very solid for the rest though. The DB press was pretty darn weak. I used 65's last week and managed to get 6 for the first set. I lowered the weight to concentrate on form and managed a measly 3 sets of 6. Not terrible, but I feel like I could have done better. Everything else in the workout was PR's....So really good stuff there.

    As you can see, I am really not overly powerful in the gym yet. My strength has been increasing over the last few months, and that is what matters to me. Hopefully by the end of this log, I will be putting up some bigger numbers!


    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    1 Cup of Beans
    2 Chicken Breasts
    Spinach, Carrots, Broccoli, with a salad.

    Mid-Day:

    Tuna Sandwich With WW Bread - 1 Can with Olive Oil, Tomatoe, and spinach.
    3/4 Cup of Cottage Cheese
    Large Salad with Broccoli, more beans, and corn.

    Pre-WO:

    1 Cup of Oatmeal
    ATW Milk Protein Isolate
    Walnuts

    Post-WO

    2 Scoops AI Whey Protein
    3/4 Cup of Oats

    Snack:

    Milk and an Apple

    Pre-Bed:

    Peanut Butter and Cottage Cheese!

    Pretty good day of eating - Total is 3187 calories with 300+ grams of protein! This is a pretty good example of most days and should be the norm.

    The Day

    Overall a pretty decent day. I feel that I suffered in the gym a bit from the weekend. I was with my girlfriend and her family, and my lack of major calories hurt...I think. Looking foward to squats tomorrow!
  6. ...


    Day 2 out of 30

    Workout - 10.5/10

    Exercise Training Log
    1. Squats [ 5 Sets ]
    5x165 | 5x165 | 5x165 | 3x175 | 1x185 | - |
    --------------------------------------------------------------------------------
    2. SLDL [ 3 Sets ]
    8x155 | 8x155 | 8x155 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press [ 3 Sets ]
    8x360 | 8x360 | 8x360 | - | - | - |
    --------------------------------------------------------------------------------
    4. Lunges (DB - Per Leg) [ 3 Sets ]
    8x40\'s | 8x40\'s | 8x40\'s | - | - | - |
    --------------------------------------------------------------------------------
    5. Leg Extensions [ 3 Sets ]
    8x200 | 8x200 | 8x200 | - | - | - |
    --------------------------------------------------------------------------------
    6. Leg Press - Calf [ 3 Sets ]
    20x270 | 20x270 | 20x270 | - | - | - |
    --------------------------------------------------------------------------------
    7. Behind the Back Shrugs [ 3 Sets ]
    10x165 | 10x165 | 10x165 | - | - | - |
    --------------------------------------------------------------------------------
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    Thoughts

    Yes....you read that correctly. 10.5/10. This workout was simply great. Awesome strength on the squats. I will definitely be getting 170 next week. Just superb stuff here. Everything else felt great also. Really great stretch in my hammies. I got some absolutely great pumps in my Quads AND Hammies, which is very unusual for me. Awesome stuff for sure.

    I'm not sure if it was the TekNO3, but I rarely get pumps in my hammies, and I had a major case of it tonight. Simply awesome. I am really excited about this product. One thing I've got to mention though. These pills are as large as a bar of soap....just kidding. But really, quite large. I think it is the shape that makes them a bit more difficult for me to swallow. I can take 6+ pills at a time, but these suckers are a bit harder.

    Here is what I mean:



    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breasts
    Plate of Mixed Veggies
    Broccoli
    Sweet Potatoe

    Mid-Day Snack:

    Apple + 1 Cup of Cottage Cheese

    Mid-Day (2 Hours Pre-WO)

    2 Chicken Breasts
    2.5 Cups of Satueed Spinach
    Baby Carrots - Plate!
    Spinach, Broccoli, Onion and Black Bean Salad.

    Pre-WO - Since my other meal was quite close:

    Milk + Whey (AI)

    Post-WO

    2 Scoops AI Whey Protein
    3/4 Cup of Oats

    Snack:

    Walnuts + Cottage Cheese

    Pre-Bed:

    Peanut Butter and Cottage Cheese!

    I really go to town on the Cottage Cheese - It is 1%, so not too much fat. It really helps me pack on the protein and calories, and I can "export" as much as I want from the dining hall.

    The Day

    Really a great day. Classes went well and I was not overly busy. I should start a paper tonight however, so it might be a late one. I've got a meeting with my faculty advisor tomorrow morning, so I hope that goes well. Wish me luck! Have a great day!

  7. Quote Originally Posted by haiz69
    Thoughts

    Yes....you read that correctly. 10.5/10.
  8. ....


    Day 3 out of 30

    Cardio - Bike

    Thoughts

    Nice 35 minute ride on the bike. Low intensity tonight. I kept my hard rate around 130-135 the entire time. Good stuff.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    1 Chicken Breast
    Shrimp Stir W/ Olive Oil and Veggies
    Plate of Baby Carrots and Green Beans

    Mid-Day Snack:

    CORE MRP + Almonds

    Dinner:

    About 14 oz of Salmon!
    Satueed Veggies
    Stewed Tomatoes
    Apple

    Snack:

    Pear + Cottage Cheese

    Later:

    2 Whole Eggs + 3 whites.

    Pre-Bed:

    Muscle Milk - I have a little left, and the treat will be nice!

    The Day

    Really easy day suprisingly. I had trouble staying awake in a couple classes, due to my lack of sleep last night. I did manage to crank out my paper though, so tomorrow night will be all clear to relax and hit the weights hard.

  9. Day 4 out of 30

    Workout - 9/10

    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    5x135 | 5x135 | 4x135 | - | - | - |
    --------------------------------------------------------------------------------
    2. Bent-Over BB Rows [ 3 Sets ]
    8x120 | 8x120 | 8x120 | - | - | - |
    --------------------------------------------------------------------------------
    3. Military Press [ 3 Sets ]
    8x80 | 6x80 | 6x80 | - | - | - |
    --------------------------------------------------------------------------------
    4. Chinups [ 3 Sets ]
    6x+10 | 5x+10 | 5x+10 | - | - | - |
    --------------------------------------------------------------------------------
    5. Cable Curls [ 3 Sets ]
    8x110 | 8x110 | 6x110 | - | - | - |
    --------------------------------------------------------------------------------
    6. Overhead DB Extension [ 3 Sets ]
    10x50 | 10x50 | 10x50 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    Once again, my bench is the only lift that didn't go up in weight or reps. Very displeased there. I just need to hit it harder next time. Everything else was great. Added more weight to the chins. Everything felt really good tonight. Not soreness or pains. Overall a really good workout.

    The pumps today were absolutely incredible. They hindered my range of motion a bit. Great pump in my shoulders too!
    I might start warmup up a bit more for bench. It might be the cause of my slow starts.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Plate of Asparagus + Cauliflower

    Mid-Day Snack:

    Cottage Cheese + Banana

    Dinner:

    3 Chicken Breasts
    Baby Carrots - Plate Full!
    1 Cup of Black Beans
    Spinach + Broccoli Salad

    Pre-WO

    Apple + MPI

    Post-WO:

    2 Scoops AI Whey
    3/4 Cup of Oats

    Pre-Bed:

    Cottage Cheese + Walnuts

    The Day

    Great day - I am finally catching up on my sleep. No homework tonight. Very lucky!
    •   
       


  10. Day 5 out of 30

    Workout - 9/10

    Exercise Training Log
    1. Squats [ 1 Sets ]
    20x120 | - | - | - | - | - |
    --------------------------------------------------------------------------------
    2. Hack Squat Machine [ 3 Sets ]
    6x275 | 8x275 | 7x275 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press [ 3 Sets ]
    10x350 | 10x350 | 10x350 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Extensions (One legged - Plates) [ 3 Sets ]
    8x52.5 | 8x52.5 | 8x52.5 | - | - | - |
    --------------------------------------------------------------------------------
    5. Seated Leg Curls [ 3 Sets ]
    8x260 | 8x260 | 8x260 | - | - | - |
    --------------------------------------------------------------------------------
    6. Machine Shrugs [ 3 Sets ]
    10x195 | 10x195 | 10x195 | - | - | - |
    --------------------------------------------------------------------------------
    7. Leg Press - Calf [ 3 Sets ]
    20x275 | 20x275 | 20x275 | - | - | - |
    --------------------------------------------------------------------------------
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    Thoughts

    One darn fine workout today. I have been informed that barbells will be available sometime in november, so I can resume Deadlifting soon!!! The 20 rep squats are a great way to kick off the workout though. They kill me!

    EVERYTHING in this workout was a PR, so I didn't find it necessary to mark everything red. AWESOME stuff! I supersetted everything except the squats, so everything went really quickly. Just a great workout.

    My legs were on fire and pumped up beyond belief. I was loving every minute of this!

    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Plate of Broccoli

    Later Lunch:

    2 Chicken Breasts
    12 Ounces of Asparagus
    1.5 Cups of Black Beans
    Monster Salad!

    Pre-WO:

    Apple
    Banana
    1 Scoop MPI

    Post-WO:

    2 Scoops AI Whey
    1 Cup of Oats

    Later:

    4 Slices of "Light" Whole Wheat Bread
    4 Slices of FF Cheese

    Pre-Bed:

    Cottage Cheese + Walnuts + Sug. Free Maple Syrup

    The Day

    Really long day of classes, but everything went awesome. I was thrilled with my Pre-WO meal. I really had a ton of energy. I mixed up the Milk Protein with a bit of water and make a "pudding" of sorts. I spread it on my banana and it was delicious. Just a great day and a great workout. Everyone have a great weekend!

  11. Day 6 out of 50

    Cardio - Basketball

    Thoughts

    A couple of my floor-mates and I played ball for about an hour. Pretty intense stuff.

  12. Day 7 out of 30

    Cardio - Basketball

    Thoughts

    We had our first basketball game of the season (freshman). We played pretty well, but ended up losing. I was terribly tired after. The rest of the day was very relaxing though.

    I am noticing that my muscles are seemingly full throughout the day. I only started noticing this after I started taking the TekNO. Pretty nice side effect!

  13. Day 8 out of 30

    Workout - 9/10

    Exercise Training Log
    1. Incline DB Press [ 3 Sets ]
    8x60 | 8x60 | 5x60 | - | - | - |
    --------------------------------------------------------------------------------
    2. T-bar Rows (Plates Counted) [ 3 Sets ]
    8x60 | 8x60 | 8x60 | - | - | - |
    --------------------------------------------------------------------------------
    3. DB Shoulder Press [ 3 Sets ]
    10x35 | 10x35 | 7x35 | - | - | - |
    --------------------------------------------------------------------------------
    4. Pullups [ 4 Sets ]
    8x+10 | 6x+10 | 5x+10 | 4x+10 | - | - |
    --------------------------------------------------------------------------------
    5. Dips [ 3 Sets ]
    10xBW+5 | 7xBW+5 | 8xBW+5 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Curls [ 3 Sets ]
    10x30 | 10x30 | 10x30 | - | - | - |
    --------------------------------------------------------------------------------
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    Thoughts

    Pretty solid workout. Up for reps or weight in everything except DB Shoulder presses. The Incline DB's felt much better than last week. Very pleased!

    The TekNO is really an "all day" product. I was in class today, and after taking some notes, my forearm was pumped up. I can see my veins throughout the entire day. Pretty cool!
    Diet

    Breakfast:

    2 Whole Eggs
    6 Egg Whites
    Grapfruit
    1 Cup of Oatmeal

    Lunch:

    2 Chicken Breasts
    2 Cups of Broccoli
    1 Plate of Mixed Veggies
    1.5 Cups of Black Beans

    Later Lunch:

    1 Cup of Chunk Light Tuna
    1 Slice of WW Bread
    1 Cup of Cottage Cheese
    Salad

    Pre-WO:

    1/2 Cup of Oats
    MPI + Milk

    Post-WO:

    1 Cup of Oats
    2 Servings of AI Whey

    Pre-Bed:

    1 Cup of Cottage Cheese + 1/2 Cup of Almonds

    The Day

    Back into the swing of things. Sorry the log was terrible this weekend. I was just so terribly busy with school and my little sister's birthday. I had a major math exam today that I thought I did pretty well on. Very Pleased! I hope everyone has a great week!

  14. Day 9 out of 30

    Workout - 9.5/10

    Exercise Training Log
    1. Squats [ 3 Sets ]
    5x170 | 5x170 | 5x170 | - | - | - |
    --------------------------------------------------------------------------------
    2. SLDL\'s [ 3 Sets ]
    8x165 | 6x165 | 8x165 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press [ 3 Sets ]
    8x370 | 8x370 | 8x370 | - | - | - |
    --------------------------------------------------------------------------------
    4. Lunges (DB - Per Leg) [ 3 Sets ]
    8x45 | 8x45 | 8x45 | - | - | - |
    --------------------------------------------------------------------------------
    5. Leg Extensions [ 3 Sets ]
    6x210 | 6x210 | 6x210 | - | - | - |
    --------------------------------------------------------------------------------
    6. Leg Press - Calf [ 3 Sets ]
    20x280 | 20x280 | 20x280 | - | - | - |
    --------------------------------------------------------------------------------
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    Thoughts

    PR's on every exercise. My form on squats wasn't as great as I would have liked, so I will probably just go for a couple more reps at the same weight next time. Everything else went really well.

    Major pump in my quads again. WoW!
    Diet

    Breakfast:

    2 Whole Eggs
    6 Egg Whites
    Grapfruit
    1 Cup of Oatmeal

    Lunch:

    2 Chicken Breasts
    Cooked Carrots
    1 Plate of Mixed Veggies
    Cooked Spinach

    Later Lunch:

    2 Chicken Breasts
    Plate of Veggies
    Plate of Carrots
    Cottage Cheese

    Pre-WO:

    Banana + Apple
    MPI

    Post-WO:

    1 Cup of Oats
    2 Servings of AI Whey

    Pre-Bed:

    1 Cup of Cottage Cheese + Mixed Nuts

    The Day

    I must get back to reading hundreds of pages of terribly useless anthropology...

  15. Day 10 out of 30

    Workout - 10/10

    Exercise Training Log
    1. Bench Press [ 4 Sets ]
    5x135 | 5x135 | 6x135 | 5x140 | - | - |
    --------------------------------------------------------------------------------
    2. Bent-Over BB Rows [ 4 Sets ]
    6x125 | 6x125 | 6x125 | - | - | - |
    --------------------------------------------------------------------------------
    3. Military Press [ 3 Sets ]
    5x85 | 5x85 | 5x85 | - | - | - |
    --------------------------------------------------------------------------------
    4. Chinups [ 3 Sets ]
    8x+10 | 7x+10 | 6x+10 | - | - | - |
    --------------------------------------------------------------------------------
    5. Cable Curls [ 3 Sets ]
    6x120 | 5x120 | 5x120 | - | - | - |
    --------------------------------------------------------------------------------
    6. Overhead DB Extension [ 3 Sets ]
    8x55 | 8x55 | 8x55 | - | - | - |
    --------------------------------------------------------------------------------
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    Thoughts

    Seriously solid workout tonight. I finally felt like I had some more power on the bench. I did 135 X 5 twice (with ease), then 135 X 6, and then got 140 X 5. Pretty solid there.

    I upped the weight on the Rows and they felt pretty solid. I was aiming for 6 reps and I got them all. I will increase reps or weight next time. Probabaly weight.

    I was VERY happy with the military press. I couple weeks ago I was barely getting 80X5 for one set, and tonight I got 85X5 for three sets. I will increase the reps next workout.

    Chinups felt pretty good. No real increase here, but with my bodyweight going up, they get more difficult.

    I went for 10 more lbs. on the curls and they felt good. Supersetted the curls with overhead DB extensions. I have been skipping lat raises, because they seem to be bothering me a bit. I'm going to give it another week and then resume them.

    Overall a very superb workout. PR's on everything. I had an incredible pump all over my upper body. Insane stuff!

    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Spinach + Kidney Beans

    Mid-Day Snack:

    1 Cup of Cottage Cheese + Almonds

    Dinner:

    2 Chicken Breasts
    Veggies + Olive Oil
    Asparagus + Broccoli

    Pre-WO:

    MPI + 2 Cups of Skim Milk

    Post-WO:

    1 Cup of Oats
    2 Scoops AI Whey

    Pre-Bed:

    Cottage Cheese + Peanut Butter

    The Day

    I've been writing a paper all day....enough said!

  16. Good log!

    Jdub

  17. Day 11 out of 30

    Workout - 9/10

    Exercise Training Log
    1. Leg Press [ 3 Sets ]
    8x410 | 8x460 | 8x460 | - | - | - |
    --------------------------------------------------------------------------------
    2. Dumbell RDL\'S [ 3 Sets ]
    10x65 | 10x65 | 10x65 | - | - | - |
    --------------------------------------------------------------------------------
    3. Hack Squat Machine [ 3 Sets ]
    8x275 | 8x275 | 5x300 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Curls [ 3 Sets ]
    10x200 | 10x200 | 10x200 | - | - | - |
    --------------------------------------------------------------------------------
    5. Single Leg Extensions (Plates Counted) [ 3 Sets ]
    8x55 | 8x55 | 8x55 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Shrugs [ 3 Sets ]
    10x65 | 10x70 | 10x70 | - | - | - |
    --------------------------------------------------------------------------------
    7. Leg Press Calf [ 3 Sets ]
    20x320 | 15x320 | 14x320 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    Another Great workout. My legs were absolutely fried by the time I was done. I had to decrease the weight a ton on the leg curls, because my hammies were really tired from the RDL's. The high weight leg press was really nice. I had a lot more in me. Everything felt really good.

    The tekNO really has been pumping up my entire body. My legs were so damn full!

    Diet

    Breakfast:

    1 Cup of Oatmeal
    6 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Cottage Cheese
    Green Beans

    Mid-Day Snack:

    2 Cups of Skim Milk + MPI

    Dinner:

    2 Chicken Breasts
    1 Plate of Mixed Veggies
    1 Cup of Black Beans + Salad

    Post-WO:

    1 Cup of Oats
    2 Scoops AI Whey

    Post-WO Meal:

    Apple + 2 Percent Milk + MPI

    Pre-Bed:

    1 Cup of Cottage Cheese
    1.5 Ounces of Almonds

    The Day

    Thanks for the comment JDub - Your look is damn fine too!

    Seriously long day today! Great to have the weekend here though! I must be off to continue with paper writing...joy!

  18. Day 12 and 13 out of 30

    Saturday - Cardio : Sunday - Off

    Thoughts

    Great weekend - The redskins and cowboys game was crazy on sunday!

    Diet

    I ate SO MUCH this weekend. Mostly clean, but still - A LOT of FOOD!

  19. Day 14 out of 30

    Workout - 9/10

    Exercise Training Log
    1. DB Incline Bench [ 3 Sets ]
    9x60 | 7x60 | 7x60 | - | - | - |
    --------------------------------------------------------------------------------
    2. T-bar Rows (Plates Counted) [ 3 Sets ]
    8x62.5 | 8x62.5 | 8x62.5 | - | - | - |
    --------------------------------------------------------------------------------
    3. DB Shoulder Press [ 3 Sets ]
    5x40 | 5x40 | 4x40 | - | - | - |
    --------------------------------------------------------------------------------
    4. Pullups [ 3 Sets ]
    11x+10 | 7x+10 | 6x+10 | - | - | - |
    --------------------------------------------------------------------------------
    5. Dips [ 3 Sets ]
    10x+5 | 7x+5 | 6x+5 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Curls [ 3 Sets ]
    6x35 | 6x35 | 6x35 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    Really solid today. PR's all the way around except for dips - I was going a bit deeper today and really focusing on form, so I am not too upset about not increasing the reps. I was pretty happy about even controlling the 40 lb. DB's for the shoulder press. Definitely the largest improvement there. Overall a hell of a time.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    1 Scoops of MPI
    2 Eggs
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Peas and Carrots
    Green Beans

    Mid-Day:

    1 Cup of Tuna
    1 Cup of Cottage Cheese
    1 Plate of Peas and Carrots
    Salad

    Pre-WO:

    Apple
    Banana
    Cottage Cheese + MPI

    Post-WO:

    2 Scoops of AI Whey
    1 Cup of Oats

    Pre-Bed:

    1 Cup of Cottage Cheese
    1.5 Ounces of Almonds

    The Day

    Easy day. Tomorrow night I have to start studying for a midterm on thrusday, so I am relaxing tonight. Got back a couple of things today with nice marks, so I am pretty happy about how shcool is going. I hope all is well with everyone else. Have a great night!

  20. Day 15 out of 30

    Workout - 8/10

    Exercise Training Log
    1. Squats [ 3 Sets ]
    5x175 | 5x175 | 3x175 | - | - | - |
    --------------------------------------------------------------------------------
    2. SLDL [ 3 Sets ]
    6x175 | 6x175 | 6x175 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press [ 3 Sets ]
    8x410 | 8x410 | 8x410 | - | - | - |
    --------------------------------------------------------------------------------
    4. Lunges (DB - Per Leg) [ 3 Sets ]
    8x40 | 8x40 | 8x40 | - | - | - |
    --------------------------------------------------------------------------------
    5. Leg Extensions [ 2 Sets ]
    7x220 | 7x220 | - | - | - | - |
    --------------------------------------------------------------------------------
    6. Leg Press - Calf [ 2 Sets ]
    20x320 | 18x320 | - | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    I knew that I wouldn't be able to add 5 pounds every week on my squat forever, but it was still dissapointing to only get 3 on my last set. I will definitely go for it and nail it next week. Everything else went really well. I cranked up the weight on the leg press, and it felt great. Overall pretty solid workout, but nothing special.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    7 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Broccoli
    Black Beans

    Mid-Day:

    Cottage Cheese

    Dinner:

    2 Chicken Breasts
    Black Beans
    Olive Oil with Veggies

    Pre-WO:

    Apple
    MPI

    Post-WO:

    2 Scoops of AI Whey
    1 Cup of Oats

    Pre-Bed:

    1 Cup of Cottage Cheese
    1.5 Ounces of Almonds

    The Day

    It was such a crappy and rainy day today. O well! I've got a couple of midterms this week, so wish me luck. I hope everyone has a great night!

  21. Ya but you could have tiny little midget hands and those could be little tiny pills, lol

  22. Quote Originally Posted by CHAPS
    Ya but you could have tiny little midget hands and those could be little tiny pills, lol
    True...

  23. Day 16 out of 30

    Workout - Cardio

    Thoughts

    5 Minute Warmup - 20 mintues of HIIT - 5 Minute Cooldown on the bike. One HELL of a session. Awesome.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    7 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Broccoli + Cauliflower

    Mid-Day:

    Cottage Cheese + MPI

    Dinner:

    2 Chicken Breasts
    Olive Oil with Veggies
    4 Egg Whites
    Baby Carrots + Asparagus

    Later:

    1/2 Cup of Oatmeal
    1 Cup of Cottage Cheese
    MPI

    Later:

    Apple + Milk

    1 Cup of Cottage Cheese
    Walnuts

    The Day

    Long day....yuck!

  24. Day 17 out of 30

    Workout - 9/10

    Exercise Training Log
    1. Bench Press [ 3 Sets ]
    5x140 | 5x140 | 3x140 | - | - | - |
    --------------------------------------------------------------------------------
    2. Bent-Over BB Rows [ 3 Sets ]
    6x135 | 6x135 | 6x135 | - | - | - |
    --------------------------------------------------------------------------------
    3. Military Press [ 3 Sets ]
    6x85 | 5x85 | 5x85 | - | - | - |
    --------------------------------------------------------------------------------
    4. Chinups [ 3 Sets ]
    6x+15 | 5x+15 | 4x+15 | - | - | - |
    --------------------------------------------------------------------------------
    5. Cable Curls [ 3 Sets ]
    8x120 | 7x120 | 7x120 | - | - | - |
    --------------------------------------------------------------------------------
    6. DB Extension [ 3 Sets ]
    55x10 | 55x10 | 55x10 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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    Thoughts

    Up on the weight and reps for the bench. I was hoping for 3 sets of 5, but I was what I got was decent. My back on the other hand felt GREAT. Up 10 pounds on the rows. They felt very good. Up for weight on the chins. One extra rep for the military press. I think I will add weight next week. More reps on the curls and extensions. Very solid workout.

    Diet

    Breakfast:

    1 Cup of Oatmeal
    7 Egg Whites
    2 Yolks
    Grapefruit

    Lunch:

    2 Chicken Breast
    Olive Oil and Veggies
    Baby Carrots

    Mid-Day:

    Cottage Cheese + Egg

    Dinner:

    2 Chicken Breasts
    Olive Oil with Veggies
    Black Beans + Spinach

    Pre-WO:

    Whey + Oatmeal

    Post:

    2 Scoops AI Protein
    1 Cup of Oatmeal

    Pre-Bed:

    1 Cup of Cottage Cheese
    Walnuts

    The Day

    I am so happy that this day is over! I had an anthropology exam today that I thought went pretty well. Busy day tomorrow, but TGIF! I hope that you all have a great friday!

  25. Day 18 out of 30

    Workout - 8/10

    Exercise Training Log
    1. Leg Press [ 4 Sets ]
    5x460 | 5x470 | 5x480 | 5x480 | - | - |
    --------------------------------------------------------------------------------
    2. RDL DB [ 3 Sets ]
    10x70 | 10x70 | 10x70 | - | - | - |
    --------------------------------------------------------------------------------
    3. Leg Curls - Plates [ 3 Sets ]
    10x70 | 10x80 | 10x80 | - | - | - |
    --------------------------------------------------------------------------------
    4. Leg Extensions (One legged - Plates) [ 3 Sets ]
    8x55 | 8x60 | 8x60 | - | - | - |
    --------------------------------------------------------------------------------
    5. Calf Raises [ 3 Sets ]
    10x100 | 10x100 | 10x100 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!

    Thoughts

    I had a decent workout yesterday. I was so busy that I didn't get to post. I had to make it quick, but it was effective.

  26. Day 19 out of 30

    OFF!

    Thoughts

    Finally have a day off. I am eating least a beast today....GROW BODY!

  27. Day 20 out of 30

    Cardio

    Thoughts

    Basketball and Raquetball for a while. Great workout!

  28. Day 21 out of 30

    Workout - 9.5/10

    Exercise Training Log
    1. DB Incline Bench [ 3 Sets ]
    10x60 | 5x65 | 4x65 | - | - | - |
    --------------------------------------------------------------------------------
    2. T-bar Rows (Plates Counted) [ 3 Sets ]
    8x65 | 8x65 | 8x65 | - | - | - |
    --------------------------------------------------------------------------------
    3. DB Shoulder Press [ 3 Sets ]
    6x40 | 6x40 | 6x40 | - | - | - |
    --------------------------------------------------------------------------------
    4. Pullups [ 3 Sets ]
    11x+10 | 7x+10 | 7x+10 | - | - | - |
    --------------------------------------------------------------------------------
    5. Dips [ 3 Sets ]
    10x+5 | 8x+5 | 8x+5 | - | - | - |
    --------------------------------------------------------------------------------
    6. EZ Bar Curl [ 3 Sets ]
    8x70 | 8x70 | 8x70 | - | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Sign-up for email alerts of supplement testing & contest opportunities!


    Thoughts

    Things are going really well here. I had some near painful pumps in my biceps....awesome.

    All my excercises today were up from last week. Really solid workout.

    [B]Diet{/B]

    Breakfast:

    8 Egg Whites
    1 Whole Egg
    1 Cup of Oats
    1 Grapefruit

    Lunch:

    Carrots + Corn
    Chicken Breasts
    Cottage Cheese
    Black Beans

    Dinner:

    Tuna
    Olive Oil
    Salad
    Black Beans

    Pre-WO:

    1.5 Scoops of Whey
    Banana + Apple

    Post-WO:

    2 Scoops of Whey
    1 Cup of Oats

    Later:

    Cottage Cheese

    Pre-Bed:

    Cottage Cheese + Peanuts!

  29. Day 23 out of 30

    OFF!
  

  
 

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