Distilled Water...Prep for some serious lean mass

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    Distilled Water...Prep for some serious lean mass


    After a long long time off from training and a life filled of Beer, Pizza, Buffet's and fast food and Baseball. Im getting ready for some serious lean mass. For the nest 3-4 weeks I will be getting back into the swing of things by eating right at maintenance with some cardio and obviously weight training. To give you guys an idea of what I was doing for the past 6 weeks was this on game days (3-4days/week)...

    Meal 1:
    Oatmeal bread
    Cereal
    50gr Protein Shake

    Meal 2:
    Protein shake
    2 Peanut butter and jelly (or banana) sandwiches

    Meal 3:
    Free for all of either fast food or Buffet food

    There was plenty of beer in there on weekends also

    Somehow despite all of that I haven't added much fat or lost much lean mass. I also have not trained in close to 4weeks.
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    So over the next 3-4 weeks I will be eating 3,000cals of a 50/20/30 split (Protein/Carb/Fat) All carbs will be with breakfast/pre/post workout

    Workout Split
    Mon: Hams/Bi's
    Tue: Chest/Tri
    Wed: OFF
    Thur: Quads/Abs
    Fri: Back/Shoulders
    Sat & Sun: OFF

    Cardio
    I will end each workout with 15-20 min Low-Intensity Cardio on the treadmill, and probably 30min on Wednesday.

    Supps
    Well im going to try and keep it basic

    -AMS Hypertoph-X
    -Anabolic Pump
    -Creatine Mono
    -Glutamine
    -LG Sciences Speed (1-2caps/day)
    -LG Sciences LipoBURN with added Rasberry Ketones
    -Daily health stuff also (multi, ECGC, anti-oxidents, hearbal cortisol supprt)
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    Im in broham lets tear it up!!!
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    Sub'd. Nice to see you back DW.
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    good luck bro! keep us updated
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    Well I have a constant stabbing pain in my knees and elbow so Im going to hold off on training for right now and will take these next 5days to dial in my diet because that usually takes a little bit for me.

    I'm doing Ice/Heat therapy on both my elbow and knees. I will probably do some abs and cardio 2maro.

    I weighed in at 185lbs this morning naked
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    No abs 2day persay, I took about 100swings off the batting-T 2day so there ya go.

    I did however do 30min on the treadmill. Diet is perfect, getting in all 6-7meals and meeting macros perfect (325p/150c/70f). Appetite has been good, never too hungry and never too full.

    I can't wait to start training monday. My arm stil hurts but I tried a few reps on Incline Bench 2day and it was fine so Ima hit it hard Monday.
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    Glad to see you back!!!
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    Thanks C!!!

    All I have been doing is some light cardio to get back into the swing of things. Diet has been great this past week with only 2 slip ups. Chinese food and some veggie pizza. Nothing terrible. Monday starts the real deal. I just went shopping and dropped a cool $250.00

    Here's how mondays routine will look suggestions welcome

    Ham's
    1.) Stiff Deads 4sets
    12,10,8,6

    2.) Good Mornings 4sets
    15,12,10,8

    3.) Glute/Ham Raise 4sets
    Straight 12

    Bi's
    1.) Barbell Curls 3sets
    12,10,8

    2.) Seated DB twist curls 3sets
    Straight 8

    3.) Concentration Curls 3sets
    Straight 8

    -Slam 3scoops Xtend+5gr glutamine

    20min on the Treadmill at 3.3speed and 10incline

    Then I'll take 100swings off the T in the evening
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    1st workout is in the books. S h i t almost killed me too. WOW I was sweating outta control

    Stiff Deads
    135x15
    225x12
    255x10
    275x8

    Good Mornings
    45x15
    65x15
    85x12
    105x10

    Lying Leg Curls
    4x120x12

    Straight Bar Curls
    barx20
    45x15
    65x12
    85x10

    Seated Incline DB curls
    3x30x8

    Concentration Curls
    3x20x8

    Then sweat my ass of with 20min of cardio on the Treadmill @ 3.3 & 10
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    Damn


    Im sore as hell 2day.

    Chest/Tri's were on the menu for today. I know my sore bi's effected my chest workout but O'well...whataya gonna do

    DB Incline Bench
    65x12
    70x10
    75x8

    Flat DB Bench
    65x12
    70x9
    75x8

    Seated Dip Machine
    3x160x8

    DB Flys
    35x12
    40x10
    45x8
    -I had a hard time targeting my chest on the fly'd bc my bi's were sore

    Tri's
    Straight Bar Skull Crushers
    70x12
    80x8
    80x6

    Reverse Grip Press Down
    95x10
    90x10
    85x8

    Single Arm Rope Press Downs
    30x8
    25x10
    20x11

    20min LI cardio on the Treadmill

    My Tri's were fried and I kepy hitting a wall with them. I'd pump out the 1st 5 or 6 and be fine then I'd barely get 7 and 8 was a *****. Man the first week back sucks :rasp
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    Baseball Update


    I was named to the All-Conference Team 2day, s h i t t y honorable mention. I hit .375 with a .490 OBP and scored 42 runs in 37games and hit the **** outta the ball against the top 3 teams in our conference (~.500) and thats only honorable mention worthy

    Sorry guys just some venting, O well we're not a pride team of the conference so what-a-ya gonna do. Im use to getting the raw deal with baseball but something everyone has to remember "Cream of the crop will rise to the top"
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    Suggestions needed.....

    I need a set routine for quads. I was thinking Front Squats/ Leg Extensions and maybe some sissy squats....like 3-4 sets of each. I need something that is "lighter" on the knees (which I know is hard for quad training)
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    Can you do walking lunges? Or stationary?
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    Quote Originally Posted by crader View Post
    Can you do walking lunges? Or stationary?
    Yea I totally forgot about those. I was doing them a few summers ago and finally got my 40 in the sub 4.5 zone. Thanks C

    I'll throw those in as long as I can train quads 2maro. My hammies are killing me.

    Im going to do 30min LI cardio this evening. I've also only been getting in 2,250-2,500cals/day. Damn Recreate Kills my appetite(like its a bad thing)
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    What school do you go to/play for ?
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    My dumbell step ups also hit me hard there. She had us holding 2 dumbells and stepping up high on the back of the platform for incline benches. We did 4 sets of 15 per leg and it was burning!!
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    Quote Originally Posted by ReaperX View Post
    What school do you go to/play for ?
    Juco right now, this was my last season there. Now im off to a 4year school
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    coo. Good luck !

    Just wondering, you don't have to answer this if you don't want, but I know you mentioned some things not working out with the wife ? Are things better now ?
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    Quote Originally Posted by ReaperX View Post
    coo. Good luck !

    Just wondering, you don't have to answer this if you don't want, but I know you mentioned some things not working out with the wife ? Are things better now ?
    Nope, not really.
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    C, im going to try those 2day after my front squats. My hammies are stil sore but not terrible. I haven't pinned my pGH this week so that isn't helping with recovery.

    I recently found out that my chances of playing D1 ball are slim to none because of some grade/transfer issues so I'll be making numerous visits to NAIA schools the next few weeks so updates may be a little sporadic but I need you guys to remind me to eat clean
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    Ahhh EAT CLEAN!!!! LOL Now remind me. Hunger has been off the hook lately. as well as binge eating from misery.
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    Quote Originally Posted by crader View Post
    Ahhh EAT CLEAN!!!! LOL Now remind me. Hunger has been off the hook lately. as well as binge eating from misery.
    Get some Recreate. That ZAPS my appetite big time!!!!
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    I'm considering it. I'm a liitle worried it will make me sick though. I've seen a few people that it did and I have a sensitive stomach. I've been trying ephedra, but thats giving me stomach pain
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    Quote Originally Posted by crader View Post
    I'm considering it. I'm a liitle worried it will make me sick though. I've seen a few people that it did and I have a sensitive stomach. I've been trying ephedra, but thats giving me stomach pain
    My stomach is a biotch also. The pills themselves (taste) make me a little queezy but after the taste is gone im good to go.

    Thanks for reminding me on the Ephedra Im almost done with the Recreate and I havne touched E in years. I shall welcome it with open arms.
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    3/15
    Quads/Abs

    Leg Extentions
    120x15
    130x12
    150x10
    180x8

    Front Board Squats
    -Felt like stabbing pains in my knees
    105x15
    115x12
    145x12
    *This was too much I've got figure out whats wrong with my knees*

    Single Leg Ext
    60x15
    70x12
    80x10
    90x7

    Leg Raises
    3sets

    Rope Crunches
    3sets

    Oblique Stuff
    3sets

    20min LI cardio

    3/16
    Back/Shoulders

    Lat Pull Down
    120x12
    130x10
    140x9

    Sitting Cable Row
    110x15
    130x12
    150x12

    Straight Arm Pull Overs
    3sets

    Shrugs
    -I was missing my straps and couldn't hold the weight
    135x20
    225x15
    275x8-Dropped
    225x12
    135x15

    Side Raises
    20x12
    25x10
    30x8

    Front DB Raise
    25x12
    30x10
    35x8

    Rear Delt Machine
    90x12
    100x10
    120x10

    No cardio, I was running a little behind for work. I dropped the creatine, I was just bloating up way too much and made me feel uncomfortable. I think I was eating too much sodium+not enough water but O'well. So far I've been off for 3 days and I feel much better.

    I have since kicked up the Glutamine to 30gr/day and added Tyrosine. I also stopped with the pGH all together. With my busy schedule and what not it made pinning to hard. Especially on college visits
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    Did some fasted cardio this morning, 30min LI treadmill. I went to the bar last night and enjoyed a few drinks so it was def needed. It was a biotch waking up but the following stack made me feel like I didn't miss a beat......
    10gr Glutamine
    1gr Vit. C
    2 NP ECGC caps
    350mg Tyrosine
    1.5gr ALCAR
    1 can SPIKE

    I found 200gr ALCAR yesterday so Im going to dose that @ 1.5gr 2x's/day.

    I wish I would have taken pictures from when I started to now just to show people how much diet does for you. I've been eating 85-90% clean now for 2 weeks and the difference in my physique from then til now is amazeing.
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    I changed up the routine this week since I'll be out of town for a few days (college visits)

    5/17
    Chest
    Incline DB press
    65x12
    75x9
    85x6

    Flat BB Bench
    155x12
    175x9
    185x6

    High Cable Pully Flys
    40x12
    45x10
    50x8

    Seated Dip Machine
    3x160x8

    Flat DB Fly
    3x40x8

    Rope Crunches
    70x15
    75x12
    80x12
    85x10

    30min LI cardio on the treadmill

    Good god I am weak and I hate it
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    Hang tight man, life is bound to get better!!!
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    love SPIKES!
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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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