Distilled Water...Prep for some serious lean mass

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    Back from my visits. They went awesome. I really liked one school and as soon as my transcripts get over there I'll have a scholarship offer on the table (which I think will be a full-ride!!!!!)

    I ate like crap monday night/tuesday, go figure

    No cardio or anything 2day. I'll get back on it 2maro after noon
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    good luck with your transcripts and everything going through. Hope your knees are getting better, but if they aren't you could always experiment with different angles on the smith machine, and some hypertrophy leg press, never quite as good as the parallel squat tho
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    Quote Originally Posted by MeatHead88 View Post
    good luck with your transcripts and everything going through. Hope your knees are getting better, but if they aren't you could always experiment with different angles on the smith machine, and some hypertrophy leg press, never quite as good as the parallel squat tho
    Thanks man. Yea I miss not squatting and I dont think I'll be able to really do it anymore

    What is this hypertrophy leg press (rep range/set setup)?

    I did add some glucosamine/MSM/arnica gel from NOW foods. I apply 1 pump to each knee 3x's/day. I dont know if its really helping. It was only like $7 so no real lose.
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    4-5 sets 15-20 reps with a weight that is challenging, but that's not going to turn your knees into M-80's either. If you're only going to use it for quads you don't really have go all the way down, nor lock your knees at the top. You'll feel it. Good to do for a couple of weeks to get nice and sore and buy yourself some time until you find out more about your knee. Also food for thought (I know i sound like a geriatric but) my local wal-mart had Ostiobiflex (glucosamine, chondroitin, and MSM) BOGO for roughly $25.
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    Thanks for the info. I may try those next week.

    Had a great shoulder workout 2day. I was getting some looks from some MILF's and one approched me and we chated for a minute

    I dont remember numbers but here's what I did

    Shrugs
    4sets
    *ended with drop set
    Standing Over head press
    4sets
    *ended with drop set
    Side Raise
    3sets
    *ended with drop set
    Front Raise
    3sets
    * ended with drop set
    Rear Delt Machine
    3sets
    -SuperSet-
    Upright Rows
    3sets

    Diet has been perfect thus far 2day (275gr protein/100gr carbs/40gr fat) and Im a little hungry and it actually feeels good I've got 1 hour til my 4 eggs and 1 cup cottage cheese
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    I trained arms together 2day and I usually hate it but 2day went well, I changed up how I do things. It takes a little longer but I may try it again next week

    Barbell Curls
    55x15
    65x12
    75x10
    85x7

    Close Grip Bench
    135x15
    155x11
    155x10
    175x9

    Seated DB curls
    30x12
    35x10
    40x8

    EZ bar Reverse Grip Press Down
    100x12
    110x10
    120x8

    Concentration Curls
    20x10
    25x9
    30x6

    Single Arm Press Down
    30x10
    35x8
    25x10

    Reverse Grip Curls
    35x12
    45x10
    55x8

    20min of LI cardio on the treadmill (I was running behind)

    I didn't super set anything just did straight sets with about 1min rest between sets. Seemed to work well.
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    Good workout!!
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    Quote Originally Posted by crader View Post
    Good workout!!
    Thanks C, this was the closest thing I've had to a real workout (weight wise) in a while it felt good,lol.
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    Trained legs on saturday and it went well I dont recall weights used but here's how it went down

    Stiff Deads
    4sets

    Leg Ext
    4sets

    Glute/ham raise
    3sets

    Hack squats
    3sets

    Calf Raise
    4sets

    Calfs were killing me and stil are a little tender. I didn't train yesterday because of the holiday and I ate like a fat pig

    Chest is on my plate for 2marow.....
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    MMMM grilled food!
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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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