[howwedo107]

Day 2: 15g carb 220p 120f total 1620 cals

FOOD: All food was hamburger...cheese...almonds.. .chicken...eggs and a protein shake pretty Keto for an off day

Workout: No workout due to work and now on my way to a dinner show/ engagement celebration....

Supplements: Fat Smack XR x2

Glad you had a good day gerbil bro keep killin them pipes of yours!!!! Also I followed a 6 hour eating window today yeahhhhh buddyyyyy lol I'm taking a bottle filled with 10g BCAAs with me for later haha I'm going to rip up abs ad cardio tomorrow yum I can taste the sweat

[Gerbil]

Day 2: 15g carb 220p 120f total 1620 cals

FOOD: All food was hamburger...cheese...almonds.. .chicken...eggs and a protein shake pretty Keto for an off day

Workout: No workout due to work and now on my way to a dinner show/ engagement celebration....

Supplements: Fat Smack XR x2

Glad you had a good day gerbil bro keep killin them pipes of yours!!!! Also I followed a 6 hour eating window today yeahhhhh buddyyyyy lol I'm taking a bottle filled with 10g BCAAs with me for later haha I'm going to rip up abs ad cardio tomorrow yum I can taste the sweat

Sounds like a solid day, keep it up dude. BCAAs are a god send.

[Gerbil]

For my cheat meal of the week:



Then after 30 minutes of om nom nom nom...........

[howwedo107]

For my cheat meal of the week:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 594"/>

Then after 30 minutes of om nom nom nom...........

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60 595"/>

Shipping you a 100$ McDonald's gift card bro hehehehehehehe my secret weapon lol jk nice man looks like um something foreign haha

[Gerbil]

Vietnamese food. Eating like that I can see why they won the war.

Shipping you a 100$ McDonald's gift card bro hehehehehehehe my secret weapon lol jk nice man looks like um something foreign haha

[howwedo107]

I'll just leave this here......FYI I cut out the others in the pic that's why I look weird haha

[Spaniard]

Today I switched it up a little bit,
Started with 4 sets standing ez-bar curls, then 4 sets preacher curls trying to get 1 second up 4 second down rhythm. Then for triceps I did 4 sets of skull crushers same 1 second up 4 second down rhythm, then 4 sets of tricep pushdowns focusing on full range of motion without the lockout to keep constant tension on triceps. Then 2 sets of tricep kickbacks just to finish off my triceps.
Forearms: 3 sets of wrist curls, 3 sets of reverse wrist curls, then I did a lap of the gym with towel grip farmers walks with 45 plates. Then Wright roller machine with a 45 plate till failure. Then I was having difficult gripping things, so it was time to end.

Lol! Glorious! Gotta love arm day! What's your rep range looking like?

[Gerbil]

6-10 normally

Lol! Glorious! Gotta love arm day! What's your rep range looking like?

[howwedo107]

I have Michael Jackson in this thread and you are all talking about reps and weight!!!!! I am ashamed!!!!! All hail the king of pop!!!! Lololol

[Spaniard]

6-10 normally

what about rest period?

[AaronJP1]

what about rest period?

Rest? He's swole az phuck dude.... Maximizing hypertrophy.

[Spaniard]

Rest? He's swole az phuck dude.... Maximizing hypertrophy.

Lol Fücker

[Gerbil]

Depends on the day normally about a minute but when I am with a training partner it is the amount of time for him to do his set and then add weight.

[Spaniard]

Depends on the day normally about a minute but when I am with a training partner it is the amount of time for him to do his set and then add weight.

And the ultimate goal is weight loss right? And also are you following any sort of protocol or just put together your own deal?

[Gerbil]

That and keep the muscle I have maybe gain an ounce or two of muscle.

And the ultimate goal is weight loss right? And also are you following any sort of protocol or just put together your own deal?

[AaronJP1]

That and keep the muscle I have maybe gain an ounce or two.

A few pounds!

[Gerbil]

Been making my own routines for some time, I have done starting strength(a long time ago). Arnold's old 6 a week was fun but you really need to be on cycle for it. Done Dorian Yate's routine and several others.

And the ultimate goal is weight loss right? And also are you following any sort of protocol or just put together your own deal?

[Spaniard]

Been making my own routines for some time, I have done starting strength(a long time ago). Arnold's old 6 a week was fun but you really need to be on cycle for it. Done Dorian Yate's routine and several others.

How long you been lifting my brotha?!

[Gerbil]

Around 4 years give or take 6 months, Started out at 180lbs not able to bench 100lbs and tubby.

[Spaniard]

Hell yea the gym is where its at!!! Just trying to get some mo info! Let's sere how this shít pans out! I'm rooting for the both of you let's see some results!!!

[AaronJP1]

Routines are cool... But core work from the major 4... Squats (or some sort of leg work), Deads, Bench, Military Press....

As of late I've been a fan of deadlifts & dips.

[howwedo107]

Just wait for tomorrow!!!! How many calories in a gerbil bc ima eat you alive tomorrow son you best step it up!!!!!!

[Spaniard]

Routines are cool... But core work from the major 4... Squats (or some sort of leg work), Deads, Bench, Military Press....

As of late I've been a fan of deadlifts & dips.

Bread and butta brotha!

[Gerbil]

My favorites are dips and seated cable rows. Weighted dips can be a religious experience when you are trying to set a new max.

Routines are cool... But core work from the major 4... Squats (or some sort of leg work), Deads, Bench, Military Press....

As of late I've been a fan of deadlifts & dips.

[Spaniard]

Just wait for tomorrow!!!! How many calories in a gerbil bc ima eat you alive tomorrow son you best step it up!!!!!!

I like the competitive nature! Don't take that from him G!!!!! Lol!

[Gerbil]

Bring it, its my day off but that don't mean I won't be doing 3 hours of cardio. Yeah thats right rest days means more cardio.

Just wait for tomorrow!!!! How many calories in a gerbil bc ima eat you alive tomorrow son you best step it up!!!!!!

[Spaniard]

Bring it, its my day off but that don't mean I won't be doing 3 hours of cardio. Yeah thats right rest days means more cardio.

Get him!!! Lol!! Don't overdo it bro gotta get that rest in!

Are you continually getting stronger? You keeping a log?

[Gerbil]

Not a full weight log, I just lift what is difficult, I havent lost any strength I can tell you that much. The problem with meticulously keeping log journals is if you have a bad day you can start to doubt yourself. It is better to let the chips fall where they may. If I start to notice my strength slipping I will start logging, but I do not have a workout journal anymore. Used to but not anymore.

I will let you know next week if my weights go up, I took last week off because I was driving and visiting colleges.

Get him!!! Lol!! Don't overdo it bro gotta get that rest in!

Are you continually getting stronger? You keeping a log?

[Spaniard]

Not a full weight log, I just lift what is difficult, I havent lost any strength I can tell you that much. The problem with meticulously keeping log journals is if you have a bad day you can start to doubt yourself. It is better to let the chips fall where they may. If I start to notice my strength slipping I will start logging, but I do not have a workout journal anymore. Used to but not anymore.

I will let you know next week if my weights go up, I took last week off because I was driving and visiting colleges.

That's not the most efficient, don't get defensive only trying to help bro. You're doing yourself a great disservice by letting the chips fall where they may. Good intentions here : ) trying to even the playing field for you with my buddy howwedo!

[Gerbil]

No offense was taken. I just go by difficulty not numbers.

That's not the most efficient, don't get defensive only trying to help bro. You're doing yourself a great disservice by letting the chips fall where they may. Good intentions here : ) trying to even the playing field for you with my buddy howwedo!