[thesinner]

There's the spytech routine.

sinner's finally joined the party.

Edit: is anyone else seeing the nordic track ad on the bottom of the page? that girl is too fine.

[nycste]

DAY 37 X-factor(4pills) + poseidon(0servings)

-i stopped all supplementation on sunday for at least the next 1-2 weeks (only taking xfactor)

-im bumping my whole foods up, went all out this week hopefully it becomes a staple, i aint gonna go crazy and try and eat every 2hours

but instead every 4hours to eat a full well balanced meal with more greens and low carbs

TODAYS MEALS
Breakfast
-2 eggs 3 eggwhites
-1cup 2percent milk
-1 serving oatmeal 40ish carbs
-coffee

was starving so i got a snack
-whole wheat bagel
-2 eggs
-small oj
-coffee

Lunch
-several oz turkey
-some stringbeans
-some brocli
-2 big asparcus

Mid day snack (NOT GOOD LOL)
-coffee
-choc chip muffin big one

Snack
-some cashews

2hours Pre gym
-6-8oz turkey
-some greens

GYM
-cheated added 2 scoops xtend and some gatorade

POST GYM
-tons of brocli
-at least 10oz meatloaf
-some OJ

PreBed
-greens not sure what yet
-4-10oz chicken

So hows that, this is my goal to eat daily, as clean as possible minus the muffins , i wish i could have tuna and walnuts but xfactor results might get skewed

SPYTECH HYBRID 1A

BENCH PRESS
135x5x5 warmups
185x3
225x2
245x1 best yet currently
255x1 better yet currently
275x1 best yet currently, spotter touched bar for second :(
135x17 or 20 lost count lol

DE Wide Squats on bench inches unknown
135x10
185x12
135x15

STANDING OVERHEAD VBAR CABLE XT
50x20
100x10
-these hurt soo bad from stuupid vbar
-ill never do these again with vbar

STANDING OVERHEAD BARBELL XT
95x20
95x12
-these were stuupid nots ure if ill remove these next time

WIDE GRIP BARBELL ROWS
95x15 few inches hands from plates on each side
95x10 few inches closer then first set
-burned my lats like crazy

STANDING DB LEANING OVER ROWS
55x10
75x6

ERG
20mins some sprinting too

WORKOUT NOTES
-felt solid all workout, no dips in strength or energy
-did not feel hyper or agressive either which stinks haha
-was nice going high in bench
-following someones routine i really really disliked the 2 tricep movements i think i did them right
-overhead cable vbar, its too easy with a weight less then 60lbs but 100lbs i can barly stay stablized with the vbar its just really painfull for my hands too
-overhead barbell xt behind my head were weird too, felt good but was weird

[Leggo my Ego]

nice #'s brutha

[sfearl1]

meow mutha****a! tell me when you want those hst notes hoelips

[nycste]

Originally Posted by Leggo my Ego

nice #'s brutha

Originally Posted by sfearl1

meow mutha****a! tell me when you want those hst notes hoelips

sup ladies

[nycste]

DAY 38 X-factor(4pills) + poseidon(0servings)

OFF DAY, backs still really sore from sats deadlifts i assume its from those

Todays DIET as best as i can remember

out of eggs so breakfast was
6-8oz meatloaf, 1cup milk, 1 serving oatmeal 40carbsish

cant remember if there was a snack

8-12oz turkey, tons of greens


bran muffin snack w alittle butter

more greens with solid 6-10oz chicken

some cashews

2eggs 3egg whites jumbos or xlarge with bunch string beans

ALL oz READINGS ARE GUESSES AND NOT ACCURATE

WEIGHT has been last couple weight ins around

207-208

weight tonight at 10pm is humm jumping on scale

205 yikes, before the last meal posted about to eat it

[nycste]

DAY 39 X-factor(4pills) + poseidon(0servings)

-11 more days of this log, ive stopped almost all supplements in hopes and being yelled at from my dad to try and correct some of my blood readings who knows if stopping supplements will help at all

-been off creatine, ba, cit, all that jaz and tons of aminos for half a week now for most part

TONIGHTS WORKOUT SPYTECH B1

DEADLIFTS SUMO TOES AT WEIGHTS
135x10
225x3
275x1
315x1
265x2
405x1
-these werent easy, hard getting it off ground
-i really need help at start rest is easy

STANDING BTN BARBELL PRESSES NO LEGS
95x10
95x9
115x2 lol
95x5
75x10

EXTERNAL SHOULDER ROTATIONS
(NO IDEA WHAT THAT WAS SO DID)

DB SIDE LATERIALS SLOW
15x10
15x14

SUMO RDLS (NOT SURE ROMANIANS OR RACKS)
SUMO ROMANIAN DEADLIFTS
315x6
315x6
315x6
-very hard, very ackward sumo today

DB SNATCHES (NO IDEA WHAT THESE WERE)
35lb x something
35lb x something
-then i did them correctly by just testing diff ways
1Arm Db SNATCHES
35x10 each arm, kinda hard gotta get form down better




3 videos i found of it

WORKOUT NOTES
-sorta added the notes in my workout log
-havent done much sumo deads in while im glad i got to 405 was gonna for for a PR but 405 was kinda hard haha

WEIGHT
205 LAST NIGHT
208 Right now 11PM after eating a meal

DIET
-2 eggs 2 egg whites, bunch of stringbeans, 1cup milk, serving oatmeal 27carbs not 40 as i thought i think, 8oz coffee milk and 3scoops white sugar (MOST STOP THAT lol)
-2eggs, whole wheat bagel, very small coffee milkl and sugar, small oj
-mcdonalds with the guys got angus burger ate bun too, another coffee i think
-1 egg, 1 egg white, some stringbeans
-40g whey 15g bunch of proteins shake wtih 12oz milk
-10g bcaas
-10-14oz chicen, bunch of stringbeans
-didtn eat yet, will eat another meal like chicken and stringbeans or broccli

-im doing my best with this improved diet notes to myself
-change normal suger in coffee to another form, gotta find that fiber suger that doesnt raise blood lvs
-otherwise i think my diets perfect? or pretty good for someone new to this whole totally eating clean low carbs

[nycste]

Forgot to mention life updates

1. saw chiroprator got some xrays of my back, he did a bunch of testing my feet on a like copy machine thing, took some readings of my spine with something and did a vertabra each one test thing i hope to post some of those results once i understand more so i can share my experience and get advice from you all reading my log

2. NYC Sanitation Test physical tomm, thats part 2 of getting on the job. Id love to get that job oo yea starting money is nice and then in 5 years bumps up to a very very respectable number and option to retire and move up ranks in 20years ! with sweet pension etc !!!

[Leggo my Ego]

Originally Posted by nycste

Forgot to mention life updates

1. saw chiroprator got some xrays of my back, he did a bunch of testing my feet on a like copy machine thing, took some readings of my spine with something and did a vertabra each one test thing i hope to post some of those results once i understand more so i can share my experience and get advice from you all reading my log

2. NYC Sanitation Test physical tomm, thats part 2 of getting on the job. Id love to get that job oo yea starting money is nice and then in 5 years bumps up to a very very respectable number and option to retire and move up ranks in 20years ! with sweet pension etc !!!

nice! Best of luck to ya!

[nycste]

DAY 40 X-factor(4pills) + poseidon(0servings)

-10 more days of xfactor

-passed sanitation physical, was never really worried hehe

-off day

-might do some cardio after i see chiropractor again not sure

-weight in AM wokeup, didnt do number 2 yet or eat and weight was 202 scary lol

[nycste]

-just got back from chiro and went over xrays and got first adjustment from him

-ill fillin more details later and stuff, but basically my spine is being pulled at 2-3 locations, and one of the bottom discs areas where the nerves is being crushed or compressed its much smaller then it should be

-so doc said no squats at all, he knows all about fitness and working out im seeing him again tomm and will try and get more info out of him about what he recommends me not to do or to doo etc...

-lastly, i told him im taking in like 300-400g protein on avg and he was like whoah thats way too high, hes like i only get 100 daily and i was like huh lol, need to talk more about this, this guy trains some of the top gyms in the city on stuff and i hope to trust him on most things he says

etc etc blah blah, ill fillin more details this weekend

[nycste]

DAY 41 X-factor(4pills) + poseidon(0servings)
-9more days

-weight in morning after eating half breakfast wtf 201 omg

-my back actually feels not so painfull i really find this weird maybe my back is finally feeling mroe normal id hate to give all the credit to only 1 chiro visit, ill be seeing chiro today and tomm as well, soo 3 adjustments in first week

-and ill try to update my threads with more info about me and all my injuries

[nycste]

DAY 41 X-factor(4pills) + poseidon(0servings)

-weight in morning was 201 yikes haha better be fat dropping off

Spytech Hybrid C1

INCLINE BENCH PRESS
95x12x12
115x3
135x1
145x1
155x1
165x0 got halfway up :( so weak
135x9

DB LUNGES
35x5 stationary
60x20ydx20ydx20yd
-omg these hurts haha hams are dead

TOUCHING HANDS CHINUPS
7pullups
5chins
+35x4.5x4

ROPE PUSHDOWNS (really not sure what these are)
60x10r lean
60x10l lean
60x5right 5left

ONE ARM FLAT DB PRESSES
35x10
55x5
75x5x5 (PR)
-very hard, first time ever

3 SETS HANGING KNEE RAISES AB ROLLERS
13slow
5slow

50 BODYWEIGHT SQUATS SHOULDER WIDTH
-OUCH OMG OMG OMG HAHA

[nycste]

DAY 42 X-factor(4pills) + BLAST(1servings)

DAY 43 X-factor(4pills) + BLAST(1servings)

-OFF WEEKEnd

-cardio today and some core work abs etc

-weight right meow 203-204ish, waist said 36.5 but who knows

-increased acne on body and forehead and face, nothin major for me

-nothing else to report o yea one more thing

ADDED BLAST to my log, ive taken 1 dose the past 2 days and have noticed increase gas along with no changes in bathroom activies

so im hoping i dont get the runs from BLAST like i did with poseidon

[NateWA]

Subbed! looking good homes

[nycste]

Originally Posted by NateWA

Subb