Sometimes, semantics make all the difference!

Originally Posted by Resolve

Sometimes, semantics make all the difference!

Is there a spin doctor in the house ?

Originally Posted by DreamWeaver

Is there a spin doctor in the house ?

Somebody rang?

Haha! :P

Originally Posted by Mulletsoldier

Somebody rang?

Haha! :P

Yah we have a specialist here

Day 26

I did fug all!! no that's not true .. my priority was rest and that's what I did ...went home colapsed on the couch and my wife was kind enough to serve me... I was so fuggin tired. My nervous system is definitely overtaxed, my joints ache and I get these inexplicable sharp pains periodically for no apparent reason, no doubt the nervous system saying WTF!!

Feel better today but still need more recooperation, I just have to make up the cardio session I missed yesterday. Something tells me it's going to be pretty low impact. Even after taking in about 90 grams of carbs with my pslin this morning I still felt low on energy to I added in a couple oranges. There was about 60 grams extra carbs yesterday from nuts, I was hungry and knew my body needed a little extra. Today will be high carbs, free eating based on the way I feel but all good sources.

On the plus side was noticing my waist getting smaller and this time around I have definitely retained good size. So I have gotten the lean look of last week without seeing any loss in size, if anything I am bigger.

Originally Posted by DreamWeaver

Day 26
On the plus side was noticing my waist getting smaller and this time around I have definitely retained good size. So I have gotten the lean look of last week without seeing any loss in size, if anything I am bigger.

Concerning this waist size thing, I can't ever remember my waist ever look this small at this body fat level. It got me to thinking ... it might be the Vat Attack. I have always appeared sort of thick waisted, seems that is changing. Interesting ....

I will likely be noticing a lot of little things now that I am not overdoing it. I also noticed some extra peak on my bicep.

Originally Posted by Mulletsoldier

Sometimes, when you feel like lifting houses, you have to settle for flipping cars.

True that but some of us are waaay too stubborn, so we just continue flipping houses till the end

Originally Posted by DreamWeaver

Day 22


I am fuggin tired.. lots of aches and pains. This is the last week of the freak and I will be glad to see it end. This is one of those shock the body workouts that really test your will. The supps have me pushing very hard and recovery becomes an issue when working at such a high frequency. I don't mind pain... as a matter of fact I like it...but throw in enough fatigue it's less enjoyable. I'll hang in and finish... I always do and I will do it with a lot of intensity!! I don't know any other way to be!!

There is no other way

Originally Posted by DreamWeaver

Man!! I have never hit the wall this hard!! Total enihilation, gave everything I had then pushed it some more.

Day 24!! my near death...

I'm glad to see you are still around DW !

Originally Posted by dragonfly

I'm glad to see you are still around DW !

Yah I survived, just barely.

Day 27 light cardio increased intensity near the end as I was feeling no too bad. Got a very decent nights sleep.

Day 28 Fasted HITT cardio with AP .. good session. Went for a long liesurely walk. Napped about an hour in the afternoon then slept about 9 hours last night.

Day 29 will do some cardio again, I was planning on starting my chest bomb today but training partner cancelled and I decided to push the schedule ahead a day.

I am noticing some additional recomp as my lower abdominal area starts to become more defined.

So I will lay out what I have planned for the next 4 weeks. I will do a workout called the chest bomb supplied by the ateroid stack article. Goes like this...

WORKOUT 1

A. 15 degree Decline Bench Press 5 x 5 – 3-2-1 tempo


B. DB Chest Bomb 2 x 8 (each set) – 3-1-1 tempo on each
This mass monster consists of a triple drop-set of chest presses. Start at a 30 degree
incline. Perform a set with above parameters. Then, drop the incline to 15 degree
incline. Perform another set. Lastly, drop the bench to flat and perform your third
and last set of the Chest Bomb!


C1. Cable 1 1/3rd flyes 4 x 12 – 4-2-2 tempo
1 and 1/3 reps are as follows. Lower all the way into the stretch position of the fly
with arms fully extended. Begin to lift up 1/3 of the way. Then reverse back down
into fully stretched position. Now, bring perform a complete fly, bringing your hands
together. This is one rep and allows the majority of time under tension to be placed
in the position of the exercises where the most muscle building occurs!
C2. Flat DB Squeeze Press 4 x 10 – 3-3-3 tempo
This a regular DB bench press with one twist…Keep the end of the DB’s touching at
all times!



WORKOUT 2
A. Bench Press 10 x 3 – 2-1-1 tempo

B. Dips 4 x 6 – 3-2-1 tempo

C1. 15 degree Decline DB Cable Fly 3 x 8 – 4-2-2 tempo
C2. Towel Pushups 3 x 15 – 2-0-x tempo
Simply place a small towel under each hand. Perform on a floor that allows the
towels to easily slide. Start in a regular pushups position and when you push up off
the ground, quickly bring your hands together. It’s a pushups and a fly built into one!

As for other body parts I will go Back on day 2....

Tri set extended pulldowns SS Wide Lat pulldowns SS Lat Shrugs 3 X 8
Reverse grip BO Rows 4 X 8

Day 3 Arms and shoulders

Seated military 4 X 8
Rear delt raise 4 X 8
Decline Tri Extension 4 X 8
Preacher curls 4 X 8

Day 4 Legs

Squats 4 X 8
SLDL 4 X 8
Seated Calf raise ss Standing Calf raise 4 X 8

All exercises apart from chest will be executed at about 90-95% capacity, not quite cruising but reduced intensity.

I've always wanted to try those towel push-ups, they are supposed to be a great movement.

Originally Posted by Resolve

I've always wanted to try those towel push-ups, they are supposed to be a great movement.

Yah I checked those out just out of curiousity they are very effective. You have to use a slippery surface like a waxed floor. I don't know if I will be able to do them at the gym.

Went to my favourite restaurant last night for a heavy meat feeding. It's one of those Brazilian spots where the meat keeps coming till you say uncle... I ate my share of beef and then some. I got my 30 bucks worth of that I have no doubt...

I finally managed to get my hands on some steel cut oats, I bought all they had when I found a place that sells them. I like them better than rolled outs... more flavour.

Upped my dose of Prime to 9/12 dosing for the next 2 weeks, I am probably going to get pretty hungry but even with the extra food I will likely be able to still burn a bit of fat and gain weight. If I can sneak back of to around 242 and drop to around 9% I'll be pretty happy.

I love the flav of steel-cut oats..
the only drawback with those is, they need to be cooked (unlike regular oats), and I'm a big fan of quick shakes w/ oats & protein mix on the go..can't do that with the steel-cut, but mmmm man sometimes it's worth making the extra time to cook!

Originally Posted by snagency

I love the flav of steel-cut oats..
the only drawback with those is, they need to be cooked (unlike regular oats), and I'm a big fan of quick shakes w/ oats & protein mix on the go..can't do that with the steel-cut, but mmmm man sometimes it's worth making the extra time to cook!

My large flake oats took 15 minutes to cook anyway so the extra 10 minutes doesn't bother me. I have some rolled and minute oats for my shakes. Hey you tried adding Almond butter to your oats .. very good with a scoop of chocolate protein.

Originally Posted by DreamWeaver

Yah I checked those out just out of curiousity they are very effective. You have to use a slippery surface like a waxed floor. I don't know if I will be able to do them at the gym.

Yeah, that's the main drawback to them, finding a place with a slick enough surface that they'll actually work!


And now, you've got me longing for some Brazilian food MMMMMMMM!

Originally Posted by Resolve

And now, you've got me longing for some Brazilian food MMMMMMMM!

Meat on a sword what's not to like!!

Originally Posted by DreamWeaver

Meat on a sword what's not to like!!

It's the ultimate man-food!

Originally Posted by DreamWeaver

My large flake oats took 15 minutes to cook anyway so the extra 10 minutes doesn't bother me. I have some rolled and minute oats for my shakes. Hey you tried adding Almond butter to your oats .. very good with a scoop of chocolate protein.

yeah I love almond butter..don't do it much tho.
my shakes are mostly with vanilla flav proteins, since I quite often like to add oats and sometimes bananas too, and chocolate is not quite the same with these.
stand-alone shakes tho, I dig the chocolate flav, and cookies & cream..I like a TBS of liquid coconut oil in my vanilla shakes too, sometimes I use a TBS of flax oil (again, better with a vanilla protein than other flavors IMO).
2-3 meals daily consist of these shakes, so I love the convenience.

Originally Posted by DreamWeaver

Meat on a sword what's not to like!!

for sure dude..

Originally Posted by snagency

yeah I love almond butter..don't do it much tho.
my shakes are mostly with vanilla flav proteins, since I quite often like to add oats and sometimes bananas too, and chocolate is not quite the same with these.
stand-alone shakes tho, I dig the chocolate flav, and cookies & cream..I like a TBS of liquid coconut oil in my vanilla shakes too, sometimes I use a TBS of flax oil (again, better with a vanilla protein than other flavors IMO).
2-3 meals daily consist of these shakes, so I love the convenience.

Yah I am pretty minimal in the shake department as my requirements aren't as high, having a pretty efficient end type body. A lot of after workout shakes are just with water ..unless on a high carb day.

One other thing I forgot to mention ... libido is absolutely out of control. I mean it's always kind of crazy cuz I pulse formestane but this has to be product X as Prime has positive effects but this is down right predatory. It's a little too high for my taste as it makes it's difficult to maintain my gentlemanly demeanor.

Day 30

Chest bomb day!!

15% decline bench 3-1-1 count 5X5
I didn't know what to expect from these so I started off conservatively and by the 4th and 5th set I was up 20 lbs. I loved the slower reps and the pause, really helped me stay focused on my form and felt way better on my shoulder.

30% incline db ss 15% incline ss Flat 2 X 8 3-1-1 count
These get really tough at the end glad there is only 2 sets. The ache was there.

Cable Flies 4 X 12 4-2-2 count SS db press db's touching 4 X 10 3-3-3 count
I love these, have to use very light weight to complete the sets but what a pump!! These exercises being done at a slower rate seem to be really helping my shoulder. They seem almost theraputic.

It was a challenging workout but, I felt good walking out of the gym, I am just so happy not to have to drag myself out of the gym after I just got beat up. I missed the rush you get from a good workout.

Weighed in and I was up 2.5 lbs wow.. looks like I dropped a couple! It's likely a lot to do with my big meat fest the night before. Next week may be a more realistic number. I am sitting at 242.5... how much of it is undigested beef... stay tuned!!

The Chiro gave me an exercise that really seems to be helping my shoulder. It was looking pretty grim after the feak but now I have renewed hope of continued improvement.

Forgot to mention Monica my trainee was showing me some of the results she got from using eviscerate last night at the gym. Damn all I could think was .. wish it worked that well for me! I see changes but nothing like I saw on her!!

nice workout man..ironically, I just busted out that same chest workout this morning, figured it was time to get busy again..INTENSELY PUMPED!

Originally Posted by snagency

nice workout man..ironically, I just busted out that same chest workout this morning, figured it was time to get busy again..INTENSELY PUMPED!

Yah it's great routine and lets you live to tell about it!! The pump is great though, and I'm feeling it today!!

I believe I will try that "chest bomb" today, if you don't mind, maybe the squeeze press too - it just sounds too cool to pass up.

Originally Posted by Resolve

I believe I will try that "chest bomb" today, if you don't mind, maybe the squeeze press too - it just sounds too cool to pass up.

Hey the more the merrier .. it's not my routine just picked it up on the Asteroid stack doc... along with the Freak... a caveat on month 3 of the freak though, it can kill.

DW, looks like you are still tearing it up! Great job finishing out the Freak, and now on to the Chest Bomb, can't wait to here how this one goes for you. Great log so far!

Originally Posted by MrKleen73

DW, looks like you are still tearing it up! Great job finishing out the Freak, and now on to the Chest Bomb, can't wait to here how this one goes for you. Great log so far!

It is much more manageable than the last month of the Freak. I can run this routine for a while too as you alternate workouts every week.

DW - I just did the chest bomb triset. That thing was hellish. My respect for you has risen another notch.

Originally Posted by Resolve

DW - I just did the chest bomb triset. That thing was hellish. My respect for you has risen another notch.

Thanks man! but as bad as the Chest bomb gets the freak was way worse so I am relishing it.

One thing about the chest bomb is it's easy on the joints cuz of the slower reps.. now the slower reps make the muscles ache so that's well there is hell to pay. Yah the contractiions are intense but I don't feel like I am about to collapse. When you get more accustomed to the tempo these types of routines get much easier and you can push a lot harder. I was not too ambitious with the weight as i have done things like it and knew what was in store. It seems easy at first but catches up to you in a real hurry. Anywho the tempo change does cause quite a bit of pain at first, but it's muscle pain and I like that kind!