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The Asteroid Product X Files ... I want to believe

Day 22

Front squats 4 X 10 up 10 lbs accross the board. I could have gone a little heavier but it was a close call and I opted for cleaner form .. slower more concentration on each rep. Like I have said many times, I am having some difficulty recovering from some of these workouts. I know with more recovery my numbers would be much better. I look forward to the day when this routine is over so I can do something sane. Then I can enjoy the results.

Leg press calf raise 4 X 10 .. went well as always.

Peck deck .. 2X6-12-25 pushed this up another 15 lbs accross the board ...pretty ambitious but I crushed it. The second set was excutiating though.

Hammer curls 2X6-12-25 up 5 lbs a side, again an ambitious jump and another slamming. My arms were so pumped up they looked to be over 19", massive peaks!! They were really aching too.

I took a short break and crushed my abs with some heavy training, won't go into too much detail but I did some of the best Wheel of death ever. I did only 10 reps and 6 but the quality was my best effort.

I didn't really see much recomp in the last couple of days, it's hard to tell sometimes, I did make some adjustments to slow down weight loss and toward the end of my holiday I did do a little undisciplined eating .. nothing major. I think this may be the reason for the status quo.

I am fuggin tired.. lots of aches and pains. This is the last week of the freak and I will be glad to see it end. This is one of those shock the body workouts that really test your will. The supps have me pushing very hard and recovery becomes an issue when working at such a high frequency. I don't mind pain... as a matter of fact I like it...but throw in enough fatigue it's less enjoyable. I'll hang in and finish... I always do and I will do it with a lot of intensity!! I don't know any other way to be!!
 
The story has a happy ending but first let me paint you a picture of how I was feeling beforehand. I was feeling like warmed over crap, everything was aching and I was so drained I could hardly move. I decided to go to the gym and if need be just take the weight down a notch.

I decided to use Mullets preworkout recipe as it is very similar to my own, I took my AP before dinner performed 30 minutes of cardio (moderate) then 1.5 hours later I mixed the following 16 ox of water, 3 scoops of DominATP, 1 scoop of cytomax, 1 soop of waxy maize and 400 mg pslin.

I noticed a difference right away as my muscles started to get a tingle and some energy seemed to be seeping back into my body. I felt not too bad. I didn't really expect the extra energy I got from this but it was most welcome.

Day 23
Reverse grip lat pulldowns 3X10, 3X8-6-4
The first set was a little uncomfortable, I was not getting a large enough range of motion, I lowered the seat and noticed I was feeling pretty strong as I finished the 2nd and 3rd set of 10. Then when I did the drop sets I got an extra 2 reps on the first set second drop. Then an extra rep on the second set and 2 more extra on the 3rd. Wow I was definitely stronger as I finished plus 5 reps over all. My best performance yet!!

On to decline close grip bench 3X10, 3X8-6-4 now last week these were a real struggle I think I finished somwhere around -5 reps and had to lower the weight just to get that. I did my 3 sets of 10 no reps missed. Then during the drop sets I only missed 1 rep and did not have to lower the weight. It was a real battle but I was pleased with the outcome. I was able to bring my A game. Thanks be to Mullet and his preworkout regimine. That and I'm one stubborn bastard...

Deads tonight so I will run the same preworkout and pray for the best as I am really feeling like the crap got kicked out of me again. Need to just muster enough strenght to get by.
 
Forgot to mention weighed in last night ...still holding at 240. I haven't seen and recomp changes except to mention my arms were looking huge last night, and I wasn't doing arms. I think it had something to do with the pslin. Body fat may have jumped up a bit due to some of the holdiday dieting or lack there of. I know the cheating was mild but I am getting to the point where small changes make visible differences. So lets say that I have slipped back up body fat wise, to just over 10%. It might be just me but I thought I looked a little less lean so far this week. That may change any day now though. Perception of self is difficult at times, you see improvement and you think you are lower than you may be then you don't see improvement you think you have gained when you may not have. I am just trying to come up with a conservative estimate.
 
Man!! I have never hit the wall this hard!! Total enihilation, gave everything I had then pushed it some more.

Day 24!! my near death...

Again I was in pretty rough shape took the same pre-workout and it did help or there was no way I am standing in front of 335 lb deads for 10 reps... I know it's not a tremendous amount of weight but I had not been doing deads much lately and still haven't gotten the power in my legs. This is also 60 lbs up from where I started in week one and 10 lbs up from last week.

Deads 4 X 10 well the first two sets went very smoothly...10 reps makes you feel like your lungs are going to explode though. On the 3rd set 3rd rep Pop! damn hamstring making noise again. I set the weight down and did not feel any pain WTF!! I stretched it out again .. nothing ...so I started lifting again and did 4 more reps but then I could feel it and made an executive decision. No more deads for me today... I think it was a wise one.

Standing Military 3X10, 3X8-6-4 up 5 lbs... the 3 sets of 10 went off without a hitch... During the drop sets I got 2 extra reps on the first then 3 on the second. I had to put another 5 lbs on my second drop but still got and extra rep. By far my best perfomance + 6 with increased weight!! This is with a very battered body folks!! It was a superhuman effort let me tell you!!

Seated Row 2X6-12-25 up 15 lbs again!! yah I was thinkng can I even do 6 at this weight!! I had my doubts... the gym was scorching .. air was foul!! Did 6 ... hey I am feeling pretty strong to the first drop and 12 was difficult but I got it, the 25 was excuciating but I crushed it out with a primordial growl... I was thinking there is no way I can repeat that... I was determined and on the second set 2nd drop the pain was pretty intense and I grunted the last 5 out.. success!! I was so dizzy ... my body shaking ... on fire cuz the the evicerate!! Damn it was hot!!

Decline Tri-extension 2X6-12-25 during the warmup I knew I was completely tanked. It was hot I was not holding my fluids anymore they were going right through me.. I was shaking with exhaustion!! First set ... I got it!! evey rep.. I was shaking all over with fatigue and had to lie on the bench before I could get back on my feet or I swear I was going to pass out. I could not catch my breath anymore between sets but there I was back on the bench for my second set... I controlled my breathing and barely made it through the first drop .. I pushed and pushed but all I could muster was 14 on my second drop... again I lie on the bench shaking...

The walk home was longer than usual.. I usually feel pretty good after a workout but I was so trashed.. aching everywhere and so unbelievably fatigued. I mananged to make it into the shower and colapsed on the couch. The wife had to help me up to get me to bed.. I woke up an hour later aching all over so I went into the bathroom took some advil.. I needed my sleep and I needed it bad.. the aching was going to keep me up no doubt.

Slept in this morning which was a good thing, I am still pretty achy but nothing like last night ... feeling pretty week still. When I go to workout tonight I'm afraid I may have to work at 90% as 100% may kill me!! We'll see what happens... incidently, before you say it I know I am overtrained, I just have to finish this and it's almost done...

Beware!! of the 3rd month of the Freak... too much frequecy/volume... overtraining is a guarantee. I am in pretty good shape but this is ridiculous. Month 3 is at least twice as difficult as month 2. I am fortunate to do it and live to tell about it...
 
snagency said:
lol, descriptive as hell DW.. :sgrin:
great job, your effort & ferociousness are apparent.
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Thanks .... I'm damn proud of myself and kickin myself in the azz for overtraning at the same time... were a funny breed...

I have all the signs of overtraining and this routine is about over !!

I have been looking and reading into DC style training, seems it's a heavier mass gaining type of regime. I don't know how it will work with my lower calorie recomp style. I am not looking to add lots of mass, just want to bring out certain body parts. That's being said the Chest bomb is coming this weekend. I am going to finish off tonight an rest a few days first.. cardio only!!
 
snagency said:
sounds like a plan amigo. :bandit:
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Yah I'm anal about the planning... if I set out to do something I do it even if it almost kills me... I try to plan some sanity beforehand as once I'm in the gym sanity appears to leave me...

Day 25 I planned to go only 90% and that's what I did for bench 3X10, 3X8-6-4. down 10% finished all reps. I know I would not have been able to complete this at 100% it would have been a train wreck!! Good planning!!

Ok don't ask me why but I was determined to go 100% on curls not only that the drops were slightly more aggressive than last week. 3X10, 3X8-6-4 drops increased by 5 lbs. I did a few warmups, as the tendon in my left are near my bicep is pretty sore. I did all sets no reps missed.

Lateral raise 2X6-12-25 up 2.5 lbs on the last drop ... there wasn't much left but I only missed one rep on the second drop of the first set. Yah I made it to 24 and couldn't move... The second set was a bit of crash got the 6 ...did only 9 on the first drop and then about 7 on the second drop and I said fug this ... too much pain!!

That's it!! pretty good workout considering a sane person would have just took the night off ... but that would have meant altering the plan, something I am pretty uncomfortable with. I don't like to back down... call it a character deffect...

Ok I made some errors in judgement when I took on this routine. The routine is not mine and it was too high in volume for this kind of fequency. I got the crap kicked out of me but I went down fighting. Lesson learned. If anybody wants to try this I would just go 4 days a week and rest the other 3. Each workout is grueling and you simply need more recovery than what is alotted.

Saw some definite fat loss this morning ... holiday bloat is gone!!

Oh and again 2 thumbs up for Mullets pslin Preworkout concoction... it's going to be a staple for harder workouts!!

Without the addition of Prime and Product X there is no way I would have been able to attack this with the ferocity that I did.
 
Day 26

I did fug all!! no that's not true .. my priority was rest and that's what I did ...went home colapsed on the couch and my wife was kind enough to serve me... I was so fuggin tired. My nervous system is definitely overtaxed, my joints ache and I get these inexplicable sharp pains periodically for no apparent reason, no doubt the nervous system saying WTF!!

Feel better today but still need more recooperation, I just have to make up the cardio session I missed yesterday. Something tells me it's going to be pretty low impact. Even after taking in about 90 grams of carbs with my pslin this morning I still felt low on energy to I added in a couple oranges. There was about 60 grams extra carbs yesterday from nuts, I was hungry and knew my body needed a little extra. Today will be high carbs, free eating based on the way I feel but all good sources.

On the plus side was noticing my waist getting smaller and this time around I have definitely retained good size. So I have gotten the lean look of last week without seeing any loss in size, if anything I am bigger.
 
DreamWeaver said:
Day 26
On the plus side was noticing my waist getting smaller and this time around I have definitely retained good size. So I have gotten the lean look of last week without seeing any loss in size, if anything I am bigger.
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Concerning this waist size thing, I can't ever remember my waist ever look this small at this body fat level. It got me to thinking ... it might be the Vat Attack. I have always appeared sort of thick waisted, seems that is changing. Interesting ....

I will likely be noticing a lot of little things now that I am not overdoing it. I also noticed some extra peak on my bicep.
 
Mulletsoldier said:
Sometimes, when you feel like lifting houses, you have to settle for flipping cars.
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True that but some of us are waaay too stubborn, so we just continue flipping houses till the end Invalid Link Removed

DreamWeaver said:
Day 22


I am fuggin tired.. lots of aches and pains. This is the last week of the freak and I will be glad to see it end. This is one of those shock the body workouts that really test your will. The supps have me pushing very hard and recovery becomes an issue when working at such a high frequency. I don't mind pain... as a matter of fact I like it...but throw in enough fatigue it's less enjoyable. I'll hang in and finish... I always do and I will do it with a lot of intensity!! I don't know any other way to be!!
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There is no other way :D

DreamWeaver said:
Man!! I have never hit the wall this hard!! Total enihilation, gave everything I had then pushed it some more.

Day 24!! my near death...
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I'm glad to see you are still around DW !
 
dragonfly said:
I'm glad to see you are still around DW !
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Yah I survived, just barely.

Day 27 light cardio increased intensity near the end as I was feeling no too bad. Got a very decent nights sleep.

Day 28 Fasted HITT cardio with AP .. good session. Went for a long liesurely walk. Napped about an hour in the afternoon then slept about 9 hours last night.

Day 29 will do some cardio again, I was planning on starting my chest bomb today but training partner cancelled and I decided to push the schedule ahead a day.

I am noticing some additional recomp as my lower abdominal area starts to become more defined.

So I will lay out what I have planned for the next 4 weeks. I will do a workout called the chest bomb supplied by the ateroid stack article. Goes like this...

WORKOUT 1

A. 15 degree Decline Bench Press 5 x 5 – 3-2-1 tempo


B. DB Chest Bomb 2 x 8 (each set) – 3-1-1 tempo on each
This mass monster consists of a triple drop-set of chest presses. Start at a 30 degree
incline. Perform a set with above parameters. Then, drop the incline to 15 degree
incline. Perform another set. Lastly, drop the bench to flat and perform your third
and last set of the Chest Bomb!


C1. Cable 1 1/3rd flyes 4 x 12 – 4-2-2 tempo
1 and 1/3 reps are as follows. Lower all the way into the stretch position of the fly
with arms fully extended. Begin to lift up 1/3 of the way. Then reverse back down
into fully stretched position. Now, bring perform a complete fly, bringing your hands
together. This is one rep and allows the majority of time under tension to be placed
in the position of the exercises where the most muscle building occurs!
C2. Flat DB Squeeze Press 4 x 10 – 3-3-3 tempo
This a regular DB bench press with one twist…Keep the end of the DB’s touching at
all times!



WORKOUT 2
A. Bench Press 10 x 3 – 2-1-1 tempo

B. Dips 4 x 6 – 3-2-1 tempo

C1. 15 degree Decline DB Cable Fly 3 x 8 – 4-2-2 tempo
C2. Towel Pushups 3 x 15 – 2-0-x tempo
Simply place a small towel under each hand. Perform on a floor that allows the
towels to easily slide. Start in a regular pushups position and when you push up off
the ground, quickly bring your hands together. It’s a pushups and a fly built into one!

As for other body parts I will go Back on day 2....

Tri set extended pulldowns SS Wide Lat pulldowns SS Lat Shrugs 3 X 8
Reverse grip BO Rows 4 X 8

Day 3 Arms and shoulders

Seated military 4 X 8
Rear delt raise 4 X 8
Decline Tri Extension 4 X 8
Preacher curls 4 X 8

Day 4 Legs

Squats 4 X 8
SLDL 4 X 8
Seated Calf raise ss Standing Calf raise 4 X 8

All exercises apart from chest will be executed at about 90-95% capacity, not quite cruising but reduced intensity.
 
Resolve said:
I've always wanted to try those towel push-ups, they are supposed to be a great movement.
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Yah I checked those out just out of curiousity they are very effective. You have to use a slippery surface like a waxed floor. I don't know if I will be able to do them at the gym.
 
Went to my favourite restaurant last night for a heavy meat feeding. It's one of those Brazilian spots where the meat keeps coming till you say uncle... I ate my share of beef and then some. I got my 30 bucks worth of that I have no doubt...

I finally managed to get my hands on some steel cut oats, I bought all they had when I found a place that sells them. I like them better than rolled outs... more flavour.

Upped my dose of Prime to 9/12 dosing for the next 2 weeks, I am probably going to get pretty hungry but even with the extra food I will likely be able to still burn a bit of fat and gain weight. If I can sneak back of to around 242 and drop to around 9% I'll be pretty happy.
 
I love the flav of steel-cut oats..
the only drawback with those is, they need to be cooked (unlike regular oats), and I'm a big fan of quick shakes w/ oats & protein mix on the go..can't do that with the steel-cut, but mmmm man sometimes it's worth making the extra time to cook!
 
snagency said:
I love the flav of steel-cut oats..
the only drawback with those is, they need to be cooked (unlike regular oats), and I'm a big fan of quick shakes w/ oats & protein mix on the go..can't do that with the steel-cut, but mmmm man sometimes it's worth making the extra time to cook!
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My large flake oats took 15 minutes to cook anyway so the extra 10 minutes doesn't bother me. I have some rolled and minute oats for my shakes. Hey you tried adding Almond butter to your oats .. very good with a scoop of chocolate protein.
 
DreamWeaver said:
Yah I checked those out just out of curiousity they are very effective. You have to use a slippery surface like a waxed floor. I don't know if I will be able to do them at the gym.
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Yeah, that's the main drawback to them, finding a place with a slick enough surface that they'll actually work!


And now, you've got me longing for some Brazilian food MMMMMMMM!
 
DreamWeaver said:
My large flake oats took 15 minutes to cook anyway so the extra 10 minutes doesn't bother me. I have some rolled and minute oats for my shakes. Hey you tried adding Almond butter to your oats .. very good with a scoop of chocolate protein.
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yeah I love almond butter..don't do it much tho.
my shakes are mostly with vanilla flav proteins, since I quite often like to add oats and sometimes bananas too, and chocolate is not quite the same with these.
stand-alone shakes tho, I dig the chocolate flav, and cookies & cream..I like a TBS of liquid coconut oil in my vanilla shakes too, sometimes I use a TBS of flax oil (again, better with a vanilla protein than other flavors IMO).
2-3 meals daily consist of these shakes, so I love the convenience.
 
snagency said:
yeah I love almond butter..don't do it much tho.
my shakes are mostly with vanilla flav proteins, since I quite often like to add oats and sometimes bananas too, and chocolate is not quite the same with these.
stand-alone shakes tho, I dig the chocolate flav, and cookies & cream..I like a TBS of liquid coconut oil in my vanilla shakes too, sometimes I use a TBS of flax oil (again, better with a vanilla protein than other flavors IMO).
2-3 meals daily consist of these shakes, so I love the convenience.
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Yah I am pretty minimal in the shake department as my requirements aren't as high, having a pretty efficient end type body. A lot of after workout shakes are just with water ..unless on a high carb day.
 
One other thing I forgot to mention ... libido is absolutely out of control. I mean it's always kind of crazy cuz I pulse formestane but this has to be product X as Prime has positive effects but this is down right predatory. It's a little too high for my taste as it makes it's difficult to maintain my gentlemanly demeanor.
 
Day 30

Chest bomb day!!

15% decline bench 3-1-1 count 5X5
I didn't know what to expect from these so I started off conservatively and by the 4th and 5th set I was up 20 lbs. I loved the slower reps and the pause, really helped me stay focused on my form and felt way better on my shoulder.

30% incline db ss 15% incline ss Flat 2 X 8 3-1-1 count
These get really tough at the end glad there is only 2 sets. The ache was there.

Cable Flies 4 X 12 4-2-2 count SS db press db's touching 4 X 10 3-3-3 count
I love these, have to use very light weight to complete the sets but what a pump!! These exercises being done at a slower rate seem to be really helping my shoulder. They seem almost theraputic.

It was a challenging workout but, I felt good walking out of the gym, I am just so happy not to have to drag myself out of the gym after I just got beat up. I missed the rush you get from a good workout.

Weighed in and I was up 2.5 lbs wow.. looks like I dropped a couple! It's likely a lot to do with my big meat fest the night before. Next week may be a more realistic number. I am sitting at 242.5... how much of it is undigested beef... stay tuned!!

The Chiro gave me an exercise that really seems to be helping my shoulder. It was looking pretty grim after the feak but now I have renewed hope of continued improvement.
 
Forgot to mention Monica my trainee was showing me some of the results she got from using eviscerate last night at the gym. Damn all I could think was .. wish it worked that well for me! I see changes but nothing like I saw on her!!
 
nice workout man..ironically, I just busted out that same chest workout this morning, figured it was time to get busy again..INTENSELY PUMPED! :cool2:
 
snagency said:
nice workout man..ironically, I just busted out that same chest workout this morning, figured it was time to get busy again..INTENSELY PUMPED! :cool2:
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Yah it's great routine and lets you live to tell about it!! The pump is great though, and I'm feeling it today!!
 
Resolve said:
I believe I will try that "chest bomb" today, if you don't mind, maybe the squeeze press too - it just sounds too cool to pass up. :thumbsup:
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Hey the more the merrier .. it's not my routine just picked it up on the Asteroid stack doc... along with the Freak... a caveat on month 3 of the freak though, it can kill.
 
DW, looks like you are still tearing it up! Great job finishing out the Freak, and now on to the Chest Bomb, can't wait to here how this one goes for you. Great log so far!
 
MrKleen73 said:
DW, looks like you are still tearing it up! Great job finishing out the Freak, and now on to the Chest Bomb, can't wait to here how this one goes for you. Great log so far!
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It is much more manageable than the last month of the Freak. I can run this routine for a while too as you alternate workouts every week.
 
Resolve said:
DW -:notworthy: I just did the chest bomb triset. That thing was hellish. My respect for you has risen another notch. :thumbsup:
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Thanks man! but as bad as the Chest bomb gets the freak was way worse so I am relishing it.

One thing about the chest bomb is it's easy on the joints cuz of the slower reps.. now the slower reps make the muscles ache so that's well there is hell to pay. Yah the contractiions are intense but I don't feel like I am about to collapse. When you get more accustomed to the tempo these types of routines get much easier and you can push a lot harder. I was not too ambitious with the weight as i have done things like it and knew what was in store. It seems easy at first but catches up to you in a real hurry. Anywho the tempo change does cause quite a bit of pain at first, but it's muscle pain and I like that kind! :mischievous:
 
Day 31

Like the tempo of the slower reps in this stage, it enhances recovery of joints and gives you a chance to get a really good stretch and impeccable form ... you know I like that! I decided to work slower reps for all other body parts ... mostly just a basic 3-1-1 or 4-2-1depending.

Triset extends arm lat pulldown ss reg lat pulldown ss Lat shrugs 3 X 8 3-1-1 tempo
These feel really good big stretch accross the board. Work at about 75-80% capacity on the lat shrugs I did more like 2-2-1 as I really like to hold that contraction and there is not much range of motion in the negative.

Reverse grip BO rows 4 X 8 3-2-1 temp really like to squeeze the contraction on this one.

That's it short workout as we are cruising a bit on all body parts besides chest.

Oh and my wife invented a new type of pudding. She was mixing my milk and protein that I use the next morning for my oats and I told her to put in two fingers of milk and a heaping scoop of Myofusion. For some reason she put in two scoops and put it in the fridge. The next morning I had some of the best pudding I have ever tasted.
 
haha, yeah I used to do that with Beverly's Ultra Size yrs ago, was a tasty lil treat.. :lick:
I've gotten away from it..thx for the reminder!
 
snagency said:
haha, yeah I used to do that with Beverly's Ultra Size yrs ago, was a tasty lil treat.. :lick:
I've gotten away from it..thx for the reminder!
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Wonder what would happen if we put it in plain yogurt and froze it!!: mischievous: :privateeye:
 
Day 32

Shoulders and Arms

Seated military 4 X 8 3-1-1 tempo ss reverse pec dec flies 4X8 4-2-1 felt good slow and steady

Decline Tri Extension 4X8 3-1-1 tempo good exercise for this tempo improves isolation

Straight bar Preachers 4X8 4-1-1 tempo fug these are fuggin painfull. I knew the pain was coming but damn .. and what a pump. If you have never done slow reps with these before you have to try it it's unimaginable. My biceps are still aching the next morning, right on the peaks.. ouch! It's the kind of pain I like ... there's just so much of it!! Enough to give a masocist an orgasm...

Doing these sets is a totally different dynamic, you don't sweat as much and you never really got out of breath. It's so much better for the joints though. Throwing in routines like this during the year will keep you going longer and stronger.

No recomp changes to report since a couple of days ago.. fat is starting to get stuborn but no reason to panic yet. Slow and steady wins the race.
 
DreamWeaver said:
Wonder what would happen if we put it in plain yogurt and froze it!!: mischievous: :privateeye:
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I don't know but I have definitely blended up yogurt, ice, and vanilla protein powder and made one heck of a shake. I often thought about freezing them but somehow they disappear somewhere between the blender and the freezer. I just can't figure that one out... :thinking:
 
MrKleen73 said:
I don't know but I have definitely blended up yogurt, ice, and vanilla protein powder and made one heck of a shake. I often thought about freezing them but somehow they disappear somewhere between the blender and the freezer. I just can't figure that one out... :thinking:
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Definitely going to have to try it some time for treats. Will be expensive to make in any kind of quantity. I'm on the case. :privateeye:
 
Day 33

The air conditoning was out at the gym and this is one of those buildings where you can't open the windows so it's twice as bad when something like this happens. The air was thick and humid... barely breathable and about 5 degrees warmer in the gym, so I with my eviscerate on and warming was warm enough to fry eggs on.

Deep Front squats 4 X 8 2-1-1 tempo really worked the depth on these, I did not work at full potential ..again I am trying to improve range of motion and form. Still it was a good workout.

I skipped SLDL due to the conditon of the air in the gym, the fact that my left hamstring is still a little stiff from popping it on deads last week, and I do feel I was targeting my hams pretty good with the depth of my squats. Executive decision I believe it to be a wise one.

Seated calf raise ss Standing calf raise 4X8 3-2-1 tempo. Slower reps is the best way to do this .. very good and painfull contractions.

Really having fun playing with the tempo of certain exercises, I am adjusting as I go based on the length of the negative, and my perceived benefit of holding the contraction longer. Forgot how effective this can be. Gives me a chance to leave the ego at the door and lighten the weight, give my joints a much needed break and really get in some good muscle work.

Recomp!! funny how this goes, you don't see progress for a couple days then you look in the mirror and something new pops out at you. The continued narrowing of my waist make my upper torso look much more impressive that before. It must be the VAT as I have said before I don't remember my waist ever getting this small when I was this body compositon. Chest still has a long way to go but it's coming along slowly, the size seems pretty good but have to tighten it up a lot more. Lats are coming out a bit more too but lots of work to do here as well. Thickness has never been a problem but width has been an issue, this has improved a lot with the widening of my shoulders (thank God for push press). Legs are bigger as well and now I have much better hamstrings, one of my larger improvements. Arms have improved as well especially triceps but there is a definite improvement in my bicep peaks as well. I have always had pretty big arms though. Calves have always been solid. Traps well there just scary ... I don't even dare to work them directly they just get too big.

There you have it ... the chest will be my main focus for the next couple months and if I can widen my lats a bit while I am at it so much the better.

This has been a spot on diet week, I am expecting some fat loss next week, Now that I am only hitting the gym 4 times a week I will increase my cardio back to 3 hours a week.
 
Day 34

I did nothing lol scheduled day off. Seem to look a little leaner .. diet has been right on point.

Day 35

Will do some fasted HITT cardio with AP .. that is all. Tommorow is the second installment of the chest blast.............

WORKOUT 2
A. Bench Press 10 x 3 – 2-1-1 tempo

B. Dips 4 x 6 – 3-2-1 tempo

C1. 15 degree Decline DB Cable Fly 3 x 8 – 4-2-2 tempo
C2. Towel Pushups 3 x 15 – 2-0-x tempo
Simply place a small towel under each hand. Perform on a floor that allows the
towels to easily slide. Start in a regular pushups position and when you push up off
the ground, quickly bring your hands together. It’s a pushups and a fly built into
one!

It's tits to the balls on this one!!
 
Some people are starting to wonder about the efficiancy of Vat Attack and I seem to not be giving it enough attention to it in this log. The reason is, is it's not something your going to take and feel right away, or did I.

When I look back, I was taking my Vat Attack with a single Recreate and did notice quit a boost in mood and alertness. I had just attributed it to the Recreate and was unaware that the Vat Attack may also have greatly attributed to the increase in energy.

More importantly however, you've heard me speak of the waist narrowing phenomenon. Well it's undeniable now. There has been significant signs of narrowing especially at the waists narrowest point. Now there seems to be some additional narrowing around the front as well. This is where I was expecting to see it go but the narrowing around the oblique area is a pleasant surprise. It is giving me a whole new look that I am very pleased with.
 
I just got a call from my son who works as a security guard in Ottawa, who is wanting to be a policeman some day. Anyhow seems that some guys got the drop on him (don't know how he can't remember) and he was beaten pretty badly CAT Scan shows no ill effects so far but I guess they put the boots to him when he lie unconcious. Turns out he either hit his head on something or they hit him in the back of the head and he blacked out.

I am feeling such rage!! I just need to vent a bit ...think he's going to be ok that's the main thing. Feelings of revenge come up but that is not realistic. This fuggin crap is just so hard to take! I know those *******s will get theirs. Part of me just wants to hop on a Train and go kick some fuggin Ass!!! I probably would if I knew who they were, hell probably, I'd already be gone!! I need this chest session to cool down...
 
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