Distilled Water...Prep for some serious lean mass

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    Quote Originally Posted by crader View Post
    MMMM grilled food!
    BBQ pulled pork and sloppy joes as far as your eyes could see
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    Good chest workout tonight!!!!

    Incline BB Bench
    135x20
    155x15
    185x10
    195x8

    Flat DB Flys
    35x12
    40x10
    45x8
    50x6

    Dip Machine
    160x15
    165x12
    170x10
    180x8

    Incline DB Fly
    30x12
    -Wasn't feeling it

    Low Cable Pully Fly
    35x15
    40x12

    -Im going to go heavier on flys, I feel a waaaay better chest contraction.

    Rope Crunches
    75x15
    80x12
    85x10
    90x8
    60x20


    30min LI cardio on the treadmill...went at 3.3 speed 2day, steppin it up

    I was out and about 2day without my shirt on. Looking at my reflection in the windows etc... I look a lot better (leaner, more muscle) than I thought, kinda of a nice feeling
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    My lats were a little sore so I decided to train bi's. Workout was pretty good.

    Barebell Curls
    60x15
    70x12
    80x10
    90x8

    Preacher Curl
    4x45x10

    Single Arm cable curls
    35x15
    40x12
    45x10
    50x7

    Hammer Curls
    3x35x8
    -These were killing me and I loved it

    Reverse Curls
    65x10
    55x12
    45x13

    No cardio 2day after weights. Im about to go take some BP and felinding practice and play some long toss and maybe even throw a bull pen so I'll def get some cardio work in but not the usual type.
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    Shoulders were a little sore this morning but once I warmed up they were fine...so I trained them. Im kinda training what is least sore at this point. I've been real sore since monday and I dont know why? Any thoughts?

    Shrugs
    135x20
    225x12
    275x10
    315x6
    135x15

    Cable Side Raise
    20x15
    25x12
    30x10
    35x9

    Rear Delt Machine
    100x15
    110x12
    100x10
    120x7

    Upright Rows
    100x12
    110x10
    -Superset-
    DB shrugs
    60x15
    100x8

    Then 30min of LI cardio on the treadmil.

    Diets been spot on since monday and I feel great (other than beeing sore as hell )
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    I'm sore like that now also. Like I would do shoulders on Tue and still hurt by Thur. I think some of its the higher reps and for me its doind exercises that hit the sore muscles secondary on a day after I do them. She combines things that hit you on the bodypart you did 2 days ago. Keeps me sore everywhere all the time.
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    Just cardio 2day. I had a ball game last night and well it was a rough game physically so Im going to take it off. I did have 4SB though
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    Diet fell off alittle over the weekend. Nothing drastic but not how I had hoped it would have went.

    I only had time for one meal before my workout and could have been why I wasn't pushing good weight. Most weights were down from last time

    Chest

    Incline BB
    135x25
    155x12
    185x8

    Flat Bench Iso Press
    100x8
    90x10
    80x12

    Machine Dips
    160x10
    140x12
    120x15

    Flat DB flys
    50x8
    40x8

    Cable Cross Overs Hi to low
    50x12-30x12

    Weighted Crunches
    4sets

    Oblique Raise (on the angle bench thing)
    4sets
    30x10
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    Had great back and shoulder workouts. Im going to do 30-45min fasted cardio each day. Then another hour later in the evening. I actually have a fitness class this summer and the weight room is a joke so Im going to use it for my evening cardio session.

    I am moving to a full on contest prep cut until I decided to bulk. Some things have come up that have put the bulk on hold
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    New Plan


    Heres the new plan.

    Diet

    Meal 1:
    6 egg whites
    1 scoop ON whey in water
    1cup (dry) oats
    1/2 cup blueberries

    Meal 2:
    8oz chicken
    veggie
    2gr Fish Oil

    Meal 3:
    8oz chicken
    veggie
    2gr Fish Oil

    Post workout:
    50gr Whey
    1cup Oats
    1/2 cup Blueberries

    Meal 5:
    10oz 97/3 sirloin
    veggies
    2gr Fish Oil

    Meal 6:
    4 egg whites
    1cup Cottage cheese
    1.5 TBS Flax oil

    Training/Cardio

    Fasted Cardio
    30-45min Mon-Sat
    -Treadmill @ 10 incline and 3.0-3.3 speed

    Evening cardio
    60min Mon-Fri
    -Treadmill @ 10 incline and 3.0-3.3 speed

    Weights


    Monday: Chest-Incline BB bench: 3sets 10-15
    -Flat DB bench: 3sets 10-12
    -Weight Dips: 8-12
    -Fly: 10-15

    Tuesday: Back
    -BW Pull-Ups: 30 reps total
    -Bent Over BB Rows: 3sets 10-15
    -Lat Pull Down: 3sets 10-15
    -Seated CG row: 3sets 10-15
    -Hyperextentions: 3sets 10

    Wed: Shoulders
    -Barebell Shrugs: 5 sets, 15,12,10,12,15
    -Over head press: 3sets 8-12
    -Side Lat: 4sets 8-15
    -Rear Delt machine: 4sets 8-15
    -Front DB Raise: 3sets 8-12
    -Upright Rows: 3sets 12-15

    Thur: Triceps
    -CG Bench
    -Skull Crushers
    -Rope Push Down
    -Rev Grip single arm press down

    Fri: Biceps-Standing DB curls: 3sets of 10
    -Barebell Curls: 3sets 6-10
    -Seated Incline DB Curls: 3sets of 8
    -Concentration Curls: 3sets 10-15

    Sat: Legs-Stiff-Deads: 6sets 6-15
    -Hack Squat: 6sets 6-20
    -Good Mornings: 6sets 8-20
    -Leg Extentions: 6sets 6-20

    Sun: off

    Supps


    30min Before carb Meals(post fasted cardio & workout)
    -1 NP ALA

    Before fasted cardio
    -2NP Yohimbe
    -2NP Green Tea
    -1-2 NP Forsklin
    -100mg Caffeine
    -2gr Tyrosine
    -5gr Leucine
    -3-5gr ALCAR
    -1gr Vit C
    -400iu's Vit E
    -75mg CoQ10
    -25-50mg 7-Keto
    -1 NOW Relora
    -1 NOW Ashwaganda

    Pre-workout
    -8caps AMS Hyper-X
    -10gr Glutamine
    -1gr Vit C

    Post Workout
    -10gr Glutamine
    -1gr Vit C
    -400iu Vit E

    Before Bed
    -1-2 NP Forsklin
    -1gr Vit C
    -1 NOW Relora
    -1 NOW Ashwaganda
    -4 LG I-GH-1

    *I'm also takeing 3 caps LG Receptor spread thru the day
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    Im going to do abs 3x's/week b4 evening cardio
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