truthornothin
Well-known member
another one of my favorite leg day songs, slow passages for preparation angry passages for blasting the quads [video=youtube;qQijtjXYqDI]http://www.youtube.com/watch?v=qQijtjXYqDI[/video]
Truthornothin's Ursobolic Log The Whole Truth and Nothing But the Truth!
- Thread starter truthornothin
- Start date
DevotedDad
New member
Your bag of secrets, tips, advice and wisdom, Truth, is vast indeed - this song kicks ... I'm going to give it a run during my session as well!
truthornothin
Well-known member
I've been at this a long time, I've learned mostly through trial and error and by reading everything I could get my hands on. I am more than happy to share, as long as people are willing to listen. You'll like the song, that Whole CD is good for working out too "As Daylight Dies" Very Excellent indeed
truthornothin
Well-known member
The Truth can be suppressed but it cannot be stopped
One more good squat song(its all in the cadence) and I'll stop My little SOPA protest
[video=youtube;09y8THtoqJc]http://www.youtube.com/watch?v=09y8THtoqJc&feature=re lated[/video]
truthornothin
Well-known member
Yeah if it passes, and you upload a Michael Jackson song you can get five years in prison more time than the Doctor that killed him will get, the whole world is F'ing whack. That's why I love the iron, it is constant and unchanged, not like this maelstrom of bs the world swims in
mattrag
Legend
Some people just want to make the money... I always liked playing for gas money and food. Made the cause seem so much better. Later when I started getting more paid gigs... the music just never was the same....
Im sure the term "Sell out" is definitely real. I dono where I am going with this but yea... money corrupts for sure. Look at Obama... said he would make companies label everything so Americans know what they are buying... yet lets the most GMO products get approval, and makes the head of the FDA a senior adviser from Monsanto...
truthornothin
Well-known member
Didn't know you played. Yeah they all forget they are nothing without us. Regarding our fearless leader, its just Chicago politics as usual. Big pharma has almost all the politicos in their back pocket imo. Do you know how to tell if a politician is lying? His lips are moving and that's the "Truth"
truthornothin
Well-known member
1/19/2012
Ursobolic 3x3 Took 3 caps 3 times over the course of the day
Nutrition:
Breakfast:
3 Whole eggs scrambled
40 grams unsweetened pie cherries(experiment as they are supposed to be an incredible natural anti inflammatory)
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
1 Apple
Afternoon:
50 grams whey protein
30 grams of almonds
Three Scoops of Blue Raspberry Xtend
Dinner:
2 cups Stifado (description in prior post) last of the leftovers
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Observations: Holding water today not sure why, Legs do not hurt very much at all. Very puzzled by this. After yesterday's brutal leg workout I figured my legs would be screaming. I have some knee pain, in the joint itself but not doms.. puzzling indeed. No complaints however. My thighs have really grown, all my pants are suddenly too tight in the thigh. I thing the high rep schedule I adopted in October is the stimulus my legs require for growth. My glutes have grown too... a lot, very sleepy and tired, headed for bed
Ursobolic 3x3 Took 3 caps 3 times over the course of the day
Nutrition:
Breakfast:
3 Whole eggs scrambled
40 grams unsweetened pie cherries(experiment as they are supposed to be an incredible natural anti inflammatory)
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
1 Apple
Afternoon:
50 grams whey protein
30 grams of almonds
Three Scoops of Blue Raspberry Xtend
Dinner:
2 cups Stifado (description in prior post) last of the leftovers
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Observations: Holding water today not sure why, Legs do not hurt very much at all. Very puzzled by this. After yesterday's brutal leg workout I figured my legs would be screaming. I have some knee pain, in the joint itself but not doms.. puzzling indeed. No complaints however. My thighs have really grown, all my pants are suddenly too tight in the thigh. I thing the high rep schedule I adopted in October is the stimulus my legs require for growth. My glutes have grown too... a lot, very sleepy and tired, headed for bed
mattrag
Legend
Love that!
I played guitar since Intermediate School and played in random bands/bars/places throughout college. Nothing impressive as in Hawaii it's pretty much really laid back... Nothing crazy.
truthornothin
Well-known member
Jointforce is the bomb. Speaking of I think my injury may have finally subsided, was able to do freestanding curls for the first time in 2 months. I truly could not be much happier, I didn't get close to my old working weight, though closer than I probably should've but I was a remain pain free and I am elated details later
truthornothin
Well-known member
Ursobolic 3 x 3
Breakfast:
3 Whole eggs scrambled
40 grams oatmeal
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
200 grams tilapia
15 grams feta cheese
20 frams tomatoes
20 grams green pepper
20 grams cucumber
2 tblsp's olive oil
50 grams lettuce
Snack:
1/2 cup Natty Peanut Butter
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
Back and Bi's:
Chin Ups :
5x12 x BW
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x10x5
T-bar Rows:
135x12x1
180x10x4
Dumbell rows:
75x15x2
90x10x4
105x10x 2
Biceps:
Standing EZ bar Curls
105x12x4
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
Observations:
I could do curls, I am so excited that I could actually do curls with no pain. I was beginning to think that injury would never heal.The Truth is very happy. Outside that the work out was outstanding, great back pump, great bicep pump. More definition than last week and I feel good! Happy Friday. I am having the Ursobolic hot flashes now seem to be really warm when others are cold. I have to turn down the heat even when its still cold outside. actually lost some weight down to 215. All systems go!
Breakfast:
3 Whole eggs scrambled
40 grams oatmeal
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
200 grams tilapia
15 grams feta cheese
20 frams tomatoes
20 grams green pepper
20 grams cucumber
2 tblsp's olive oil
50 grams lettuce
Snack:
1/2 cup Natty Peanut Butter
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
Back and Bi's:
Chin Ups :
5x12 x BW
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x10x5
T-bar Rows:
135x12x1
180x10x4
Dumbell rows:
75x15x2
90x10x4
105x10x 2
Biceps:
Standing EZ bar Curls
105x12x4
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
Observations:
I could do curls, I am so excited that I could actually do curls with no pain. I was beginning to think that injury would never heal.The Truth is very happy. Outside that the work out was outstanding, great back pump, great bicep pump. More definition than last week and I feel good! Happy Friday. I am having the Ursobolic hot flashes now seem to be really warm when others are cold. I have to turn down the heat even when its still cold outside. actually lost some weight down to 215. All systems go!
lukeloop
New member
Cherries
40 grams unsweetened pie cherries(experiment as they are supposed to be an incredible natural anti inflammatory)
thought you might be interested in this article seeing you are using cherries now. It is from erg-log but I don't have enough posts to sublit a web link. Study was done using rats.
Researchers at the University of Michigan published a study in which rats that had been fattened with a high-fat diet developed more muscle and less fat mass when they were given a supplement of anthocyanins derived from cherries.[TABLE="width: 190, align: right"]
[TR]
[/TR]
[/TABLE]
Animal studies have shown that they inhibit the formation of fat reserves, probably by making muscle cells more sensitive to insulin, and thereby increasing nutrient uptake.
So the anthocyanins make fat tissue healthier by inhibiting inflammatory reactions
40 grams unsweetened pie cherries(experiment as they are supposed to be an incredible natural anti inflammatory)
thought you might be interested in this article seeing you are using cherries now. It is from erg-log but I don't have enough posts to sublit a web link. Study was done using rats.
Researchers at the University of Michigan published a study in which rats that had been fattened with a high-fat diet developed more muscle and less fat mass when they were given a supplement of anthocyanins derived from cherries.[TABLE="width: 190, align: right"]
[TR]
[/TR]
[/TABLE]
Animal studies have shown that they inhibit the formation of fat reserves, probably by making muscle cells more sensitive to insulin, and thereby increasing nutrient uptake.
So the anthocyanins make fat tissue healthier by inhibiting inflammatory reactions
DevotedDad
New member
How are things going with the Truth?!
truthornothin
Well-known member
The truth has been busy will start updating log again tonight and every night moving into the Arnold. I hope as many of you as can will come out to the Arnold and drop in on the E-Pharm Booth I'd love to meet all of you in person.
truthornothin
Well-known member
Today was leg day update to follow, here is the perfect song for working calves, nice meditative start and then KICK ASS!!
[video=youtube;aHveDuHZDcc]http://www.youtube.com/watch?v=aHveDuHZDcc[/video]
[video=youtube;aHveDuHZDcc]http://www.youtube.com/watch?v=aHveDuHZDcc[/video]
truthornothin
Well-known member
2/1/2012
Ursobolic 3x3
Nutrition:
Breakfast:
3 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
30 grams of almonds
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
350 grams ribeye
50 grams broccoli
20 grams Green Pepper
30 grams onion
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Leg Day
Workout
Legs:
Squats:
135 x 20 as a warm up
175 x 20 warm up
225 x 20 x 2
275 x 15 x 2
315 x 10 x 2 pr
315 x 6 x 4
275 x 15 x 2
Leg press:
400 lbs 1 x 20
500 lbs 1x 12
600 lbs 4 x 8
Leg extensions:
145 x 15 x 1
155 x 15 x 1
165 x 12 x 2
175 x 12 x 2
Single leg, leg curls:
80x 12 x 1
90 x 12 x 1
100 x 10 x 3
110 x 10 x 1
120 x 6 x 1
Calf raises: 5 sets 15 reps
Observations:
Have gone a while without carbing up, its a shame I have not been logging last weeks workouts as they have been amazing. Today's was just meh, My legs are sore and I worked out hard and fast. I have raised my intensity level considerably trying to maintain minimal rest times I will post pics Sunday, I have not leaned out as much as I would have liked to but I have packed on a sizable amount of muscle I am currently 215. I hope I can maintain at least 210 while I lean out. The updates will be more regular from here on in.
The heating effect of the ursobolic seems more pronounce this time. Most of my lifts are up and the reps are definitely up. So stay tuned and help keep me focused I want to come to the Arnold big and lean. I am so happy that freaky injury is over, knock on wood, curling feels so good after not for so long. Like I said before I am feeling like my old self and making gains again.
Ursobolic 3x3
Nutrition:
Breakfast:
3 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
30 grams of almonds
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
350 grams ribeye
50 grams broccoli
20 grams Green Pepper
30 grams onion
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Leg Day
Workout
Legs:
Squats:
135 x 20 as a warm up
175 x 20 warm up
225 x 20 x 2
275 x 15 x 2
315 x 10 x 2 pr
315 x 6 x 4
275 x 15 x 2
Leg press:
400 lbs 1 x 20
500 lbs 1x 12
600 lbs 4 x 8
Leg extensions:
145 x 15 x 1
155 x 15 x 1
165 x 12 x 2
175 x 12 x 2
Single leg, leg curls:
80x 12 x 1
90 x 12 x 1
100 x 10 x 3
110 x 10 x 1
120 x 6 x 1
Calf raises: 5 sets 15 reps
Observations:
Have gone a while without carbing up, its a shame I have not been logging last weeks workouts as they have been amazing. Today's was just meh, My legs are sore and I worked out hard and fast. I have raised my intensity level considerably trying to maintain minimal rest times I will post pics Sunday, I have not leaned out as much as I would have liked to but I have packed on a sizable amount of muscle I am currently 215. I hope I can maintain at least 210 while I lean out. The updates will be more regular from here on in.
The heating effect of the ursobolic seems more pronounce this time. Most of my lifts are up and the reps are definitely up. So stay tuned and help keep me focused I want to come to the Arnold big and lean. I am so happy that freaky injury is over, knock on wood, curling feels so good after not for so long. Like I said before I am feeling like my old self and making gains again.
DevotedDad
New member
Good to hear from you, Truth - keep on with the keeping on!
truthornothin
Well-known member
I will be keeping on for sure, in fact I'll be turning it up a notch
truthornothin
Well-known member
I wished I'd logged the one before that and the last chest and back workout before that. They were indeed brutal. I was so carb depleted yesterday I could feel it, I was strong but endurance only came with extreme concentration and drive.....in other words I had to gut it out. But hey that's character building
truthornothin
Well-known member
/2/2012
Ursobolic 3 x 3
Breakfast:
3 Whole eggs scrambled
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
1 serving clearshot
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
300 grams turkey
150 grams salad
20 grams feta chees
Snack:
40 grams almonds
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
Back and Bi's:
Chin Ups :
6x12 x BW
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x10x5
320x6x2
T-bar Rows:
135x12x1
180x10x4
Dumbell rows:
75x15x2
90x10x4
105x10x 2
110x6x2
Biceps:
Standing EZ bar Curls
105x12x4
115x6x2
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
Abs- Roman Chair Crunches
Ab coaster
Observations:
Can I tell you how good it feels to curl? to have my biceps bulging and full of blood straining against the skin of my arm. Yes it is heaven! It is near orgasmic The Truth loves the curl. Over all another great workout. Clearshot on top of my white flood is like turning on the afterburner of a fighter jet. All that volume in an hour and a half, I never let up. Rested only long enough to barely catch my breath, I was sweating and panting, I was pumped and sore and ultimately .....Happy The ursobolic seems to have my muscle growth in overdrive. I am happy, happy indeed.
Ursobolic 3 x 3
Breakfast:
3 Whole eggs scrambled
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
1 serving clearshot
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
300 grams turkey
150 grams salad
20 grams feta chees
Snack:
40 grams almonds
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
Back and Bi's:
Chin Ups :
6x12 x BW
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x10x5
320x6x2
T-bar Rows:
135x12x1
180x10x4
Dumbell rows:
75x15x2
90x10x4
105x10x 2
110x6x2
Biceps:
Standing EZ bar Curls
105x12x4
115x6x2
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
Abs- Roman Chair Crunches
Ab coaster
Observations:
Can I tell you how good it feels to curl? to have my biceps bulging and full of blood straining against the skin of my arm. Yes it is heaven! It is near orgasmic The Truth loves the curl. Over all another great workout. Clearshot on top of my white flood is like turning on the afterburner of a fighter jet. All that volume in an hour and a half, I never let up. Rested only long enough to barely catch my breath, I was sweating and panting, I was pumped and sore and ultimately .....Happy
The ursobolic seems to have my muscle growth in overdrive. I am happy, happy indeed.
mattrag
Legend
Hhaah! Curls!
I must say curls do make me happy. Though usually whenever I do anything my biceps get pumped curls definitely do it faster.
Diet is looking TIGHT!
I wish I had that kind of discipline. Well I kinda do but I just don't have the digestive track to digest that much whey.... lol.
I must say curls do make me happy. Though usually whenever I do anything my biceps get pumped curls definitely do it faster.
Diet is looking TIGHT!
I wish I had that kind of discipline. Well I kinda do but I just don't have the digestive track to digest that much whey.... lol.
truthornothin
Well-known member
Ursobolic 3x3
Nutrition same as yesterday, Leftovers the whole way.
Work Out:
My Day Off
Observations:
I think my low carb situation is making me cranky, may do mild carb up this weekend. Still haven't decided What to do. Have a really bad headache so hitting the hay. Tomorrow is chest, shoulders and tris. Hope my energy level is higher.
Nutrition same as yesterday, Leftovers the whole way.
Work Out:
My Day Off
Observations:
I think my low carb situation is making me cranky, may do mild carb up this weekend. Still haven't decided What to do. Have a really bad headache so hitting the hay. Tomorrow is chest, shoulders and tris. Hope my energy level is higher.
truthornothin
Well-known member
2/4/2012
Ursobolic 3x3 Nutrition:
Breakfast:
3 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
1 small apple
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
200 grams 93% lean ground turkey
75 grams broccoli
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Workout:
Chest:
Incline Dumbell Presses:
60x20x1
65x20x1
75x15x1
80x15x1
85x15x1
90x10x3
95x8x2
Freemotion unilateral bench press:
Per Arm
110x12x1
120x8x3
130x6x3
Plate Loaded Incline Bench Press:
3 45's per side
4X8
Cable Fly's:
Challenging weight
5x12
Shoulders:
Dumb Bell Overhead presses:
50x12x1
60x10x2
65 x8 x3
70 x 6 x 2
Cable Side laterals:
Challenging weight
4x12
Tris:
Seated Dip machine:
210x10x4
230x8x2
Pushdowns:
80x15x1
90x15x15x1
110x10x3
120x8x1
Abs and done
Observations:
Good chest workout, however starting to really feel the low carbs affecting my endurance. I feel very strong until the last few reps then I am completely gassed. My flab isn't coming off as fast as I would have liked, though today its really starting to show. The leaner you get the faster you see any changes in the lean. No I understand why some folks weren't seeing any results, or felt that they weren't . You won't notice them so much unless you are already lean. Does that make sense lol
Ursobolic 3x3 Nutrition:
Breakfast:
3 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
1 small apple
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
200 grams 93% lean ground turkey
75 grams broccoli
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Workout:
Chest:
Incline Dumbell Presses:
60x20x1
65x20x1
75x15x1
80x15x1
85x15x1
90x10x3
95x8x2
Freemotion unilateral bench press:
Per Arm
110x12x1
120x8x3
130x6x3
Plate Loaded Incline Bench Press:
3 45's per side
4X8
Cable Fly's:
Challenging weight
5x12
Shoulders:
Dumb Bell Overhead presses:
50x12x1
60x10x2
65 x8 x3
70 x 6 x 2
Cable Side laterals:
Challenging weight
4x12
Tris:
Seated Dip machine:
210x10x4
230x8x2
Pushdowns:
80x15x1
90x15x15x1
110x10x3
120x8x1
Abs and done
Observations:
Good chest workout, however starting to really feel the low carbs affecting my endurance. I feel very strong until the last few reps then I am completely gassed. My flab isn't coming off as fast as I would have liked, though today its really starting to show. The leaner you get the faster you see any changes in the lean. No I understand why some folks weren't seeing any results, or felt that they weren't . You won't notice them so much unless you are already lean. Does that make sense lol
truthornothin
Well-known member
2/5/2012
Ursobolic 3x3
Nutrition:
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
250 grams Homeade turkey meatballs 93% lean, eggs and breadcrumbs
1 pita 25 grams of carbs
50 grams cheese
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Leg Day
Workout
Legs:
Squats:
135 x 20 as a warm up
175 x 20 warm up
225 x 20 x 2
275 x 15 x 2
315 x 8 x 3 pr
275 x 15 x 3
Lunges:
135 x 12 x 5
Leg extensions:
145 x 15 x 1
155 x 15 x 1
165 x 12 x 2
175 x 12 x 2
Single leg, leg curls:
80x 12 x 1
90 x 12 x 1
100 x 10 x 3
110 x 10 x 1
120 x 6 x 1
Calf raises: 5 sets 15 reps
Observations:
Again the low carbs are affecting endurance, first reps with 315 on squats were easy but ran out of gas quick, not where near my other work out which was disappointing. Oh well you cannot set records every day.
Ursobolic 3x3
Nutrition:
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
250 grams Homeade turkey meatballs 93% lean, eggs and breadcrumbs
1 pita 25 grams of carbs
50 grams cheese
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Leg Day
Workout
Legs:
Squats:
135 x 20 as a warm up
175 x 20 warm up
225 x 20 x 2
275 x 15 x 2
315 x 8 x 3 pr
275 x 15 x 3
Lunges:
135 x 12 x 5
Leg extensions:
145 x 15 x 1
155 x 15 x 1
165 x 12 x 2
175 x 12 x 2
Single leg, leg curls:
80x 12 x 1
90 x 12 x 1
100 x 10 x 3
110 x 10 x 1
120 x 6 x 1
Calf raises: 5 sets 15 reps
Observations:
Again the low carbs are affecting endurance, first reps with 315 on squats were easy but ran out of gas quick, not where near my other work out which was disappointing. Oh well you cannot set records every day.
truthornothin
Well-known member
2/6/2012
Nutrition:
Ursobolic 3 x 3
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
Dinner:
250 grams Homeade turkey meatballs 93% lean, eggs and breadcrumbs
1 pita 25 grams of carbs
50 grams cheese
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Work out day off:
sorry for the multiple updates on one day, but never seem to have a spare moment in the evening, I have them but no motivation to sit and write in the log. I've been answering a lot of E-pharm posts on this and other boards and wind up with not enough time for the log. I will be better as this is there are only 3 more weeks before the Arnold and I am bound and determined to make big changes in those three weeks. Anybody going to the Arnold if so speak up
Nutrition:
Ursobolic 3 x 3
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
Dinner:
250 grams Homeade turkey meatballs 93% lean, eggs and breadcrumbs
1 pita 25 grams of carbs
50 grams cheese
8 oz v8
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Work out day off:
sorry for the multiple updates on one day, but never seem to have a spare moment in the evening, I have them but no motivation to sit and write in the log. I've been answering a lot of E-pharm posts on this and other boards and wind up with not enough time for the log. I will be better as this is there are only 3 more weeks before the Arnold and I am bound and determined to make big changes in those three weeks. Anybody going to the Arnold if so speak up
truthornothin
Well-known member
Shoulder and the funky pain in the back of my arm are gone. Still trying to make up for my month off, almost back to where I was. 2 steps forward and 1 step back but we are progressingMakes perfect sense.Other wise I think the benefits will just come from the other health benefits.
Hows the shoulder doing? Chest day looks like it went well.
truthornothin
Well-known member
2/7/2012Ursobolic 3 x 3
Breakfast:
4 Whole eggs scrambled
Low Carb Pita
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Large Fuji apple
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
1 serving clearshot
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
300 grams turkey
150 grams salad
20 grams feta chees
Snack:
40 grams almonds
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
1/2 cup natty peanut butter
Back and Bi's:
Chin Ups :
6x12 x BW 3x6 x bw
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x15x5
320x6x2
T-bar Rows:
135x12x1
180x10x5
Dumbell rows:
75x15x2
90x10x4
105x10x 2
110x6x2
Nautilus Unilateral Low Row machine
230 x12 x 2
250 x 10 x 4
Biceps:
Standing EZ bar Curls
105x12x4
115x6x2
Explanation required, no swinging, no momentum what so ever, just easy slow up and down, no cheating arms by my side last rep onn each set a negative taking 5-10 seconds to lower, this is grueling fella's
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
110x8x1
Abs- Roman Chair Crunches
Ab coaster
Observations:
F'ing incredible amazing workout, no pains well except the elbow but I mostly ignore it. Lube it with Jointforce and go. But today was one of those days when everything was light and reps were easy. No carbs and my pump was freaking amazing,biceps looked like grapefruit, thank you white flood and Thank You Pat for Creating Clearshot. I have always used White Flood, Last 2 years at least and loved it. Now on my hardest work outs Back and bi's and legs I drop a serving of Clearshot on top of it and Damn!!! Its like a supercharger. I am sweating and I cannot stop, nearly no rest between sets. I leave the gym knowing I can do more(also knowing if I do, injury is likely...gotten smarter as the years go by) Tomorrow is chest and shoulders may supercharge that one too, diet is tight and I am feeling depleted but must make it tighter, that or cardio....NOOOOOOOOO... I just cannot do cardio!!! Three weeks to the Arnold still no one chiming in and saying that they are going. Come on now its the ARNOLD!!
Breakfast:
4 Whole eggs scrambled
Low Carb Pita
8 oz V-8
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Large Fuji apple
Afternoon:
50 Grams Whey Protein
40 grams almonds
Pre and Intra Workout
1 Serving Xtend
1.5 servings Whiteflood
1 serving clearshot
Post Work out:
50 grams whey
35 grams oat starch
Dinner:
300 grams turkey
150 grams salad
20 grams feta chees
Snack:
40 grams almonds
30 grams Dark Chocolate
Pre Bed:
1 cup fiber one and 1 cup whole milk
1/2 cup natty peanut butter
Back and Bi's:
Chin Ups :
6x12 x BW 3x6 x bw
Hoist Pulldown Machine:
150x12x2
175x12x2
190x12x2
200x10x4
Nautilus Plate Loaded Unilateral Seated Row:
180x15x1
270x15x5
320x6x2
T-bar Rows:
135x12x1
180x10x5
Dumbell rows:
75x15x2
90x10x4
105x10x 2
110x6x2
Nautilus Unilateral Low Row machine
230 x12 x 2
250 x 10 x 4
Biceps:
Standing EZ bar Curls
105x12x4
115x6x2
Explanation required, no swinging, no momentum what so ever, just easy slow up and down, no cheating arms by my side last rep onn each set a negative taking 5-10 seconds to lower, this is grueling fella's
Seated plate loaded preacher machine.
90x12x2
100x10x2
110x8x3
120x6x2
Freemotion curl machine
90x10x5
100x8x2
110x8x1
Abs- Roman Chair Crunches
Ab coaster
Observations:
F'ing incredible amazing workout, no pains well except the elbow but I mostly ignore it. Lube it with Jointforce and go. But today was one of those days when everything was light and reps were easy. No carbs and my pump was freaking amazing,biceps looked like grapefruit, thank you white flood and Thank You Pat for Creating Clearshot. I have always used White Flood, Last 2 years at least and loved it. Now on my hardest work outs Back and bi's and legs I drop a serving of Clearshot on top of it and Damn!!! Its like a supercharger. I am sweating and I cannot stop, nearly no rest between sets. I leave the gym knowing I can do more(also knowing if I do, injury is likely...gotten smarter as the years go by) Tomorrow is chest and shoulders may supercharge that one too, diet is tight and I am feeling depleted but must make it tighter, that or cardio....NOOOOOOOOO... I just cannot do cardio!!! Three weeks to the Arnold still no one chiming in and saying that they are going. Come on now its the ARNOLD!!
truthornothin
Well-known member
Yow killer workout yesterday = killer fore arm and bicep cramps today. Anyone know of a good electolyte supp, no or low cal ?
chedapalooza
Legend
truthornothin said:
Ugh my room mate used to drink pediasure I think?? Lol whenever he would drink
shinivan
Member
Gatorade i guess lol.
Now seriously speaking, I like Strive from omega sports . Best intra drink ever made imo. Its got elecrolytes, peptopro, aminos, and other goodies. Also the new reformulated scivation but i prefer strive over it.
The new reformulated scivation has also been enhanced with elecrolytes too i believe.
truthornothin
Well-known member
I bought a crapload of the old version of xtend on sale, maybe I'll give Strive a try
truthornothin
Well-known member
I used to be a purple wraath man all the way but when they were selling xtend for $10.50 ...hey I'm not richIf you do let me know how you like it. I always could get more intra drinks.
truthornothin
Well-known member
2/8/2012
Ursobolic 3x3 Nutrition:
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
1 small apple
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
350 grams of chicken breast
20 grams cucumber green pepper tomato medley
1 tbsp olive oil
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Workout:
Chest:
Incline Dumbell Presses:
60x20x1
65x20x1
75x15x1
80x15x1
85x15x1
90x10x3
95x8x2
100x5x 2
100's on inclines haven't done that in a while, it was a little rough on the old elbows but jacked them up any way
Freemotion unilateral bench press:
Per Arm
110x12x1
120x8x3
130x6x3
140x6x2
Plate Loaded Incline Bench Press:
3 45's per side
4X8
Cable Fly's:
Challenging weight
5x12
Shoulders:
Dumb Bell Overhead presses:
50x12x1
60x10x2
65 x8 x3
70 x 6 x 2
Cable Side laterals:
Challenging weight
4x12
Tris:
Seated Dip machine:
210x10x4
230x8x2
Pushdowns:
80x15x1
90x15x15x1
110x10x3
120x8x1
Ab chair three sets to failure
Ab coaster, 4 sets with 60 lbs added to failure
Observations: really holding water today not sure why. I looked a lot smoother. The low carbs ar making me tired but I am still moving up the weights if not the reps. Still getting good pumps aggression is good, powering through my workouts with minimal rest. I am slapping on muscle, I am almost thinking ursobolic is a better muscle builder than cutter. All I know is shirt sleeves are tighter and chest is tighter love handles slowly but surely diminishing. 23 days until The truth will be in the E-pharm booth at the Arnold. I want to represent gotta bear down a little harder
Ursobolic 3x3 Nutrition:
Breakfast:
4 Whole eggs scrambled
8 Oz V-8
10 cups coffee, 3/4 cup half and half
Mid Morning:
50 Grams Whey Protein
40 grams almonds
Afternoon:
50 grams whey protein
40 grams of peanuts
1 small apple
Pre/ Intra Work out
1 1/2 serving of White Flood
3 Scoops Xtend
Post Work out:
50 grams whey
35 grams Oat Starch
Dinner:
350 grams of chicken breast
20 grams cucumber green pepper tomato medley
1 tbsp olive oil
Snack:
1 cup fiber 1
1 cup 2%milk
1/2 cup natty peanut butter
Workout:
Chest:
Incline Dumbell Presses:
60x20x1
65x20x1
75x15x1
80x15x1
85x15x1
90x10x3
95x8x2
100x5x 2
100's on inclines haven't done that in a while, it was a little rough on the old elbows but jacked them up any way
Freemotion unilateral bench press:
Per Arm
110x12x1
120x8x3
130x6x3
140x6x2
Plate Loaded Incline Bench Press:
3 45's per side
4X8
Cable Fly's:
Challenging weight
5x12
Shoulders:
Dumb Bell Overhead presses:
50x12x1
60x10x2
65 x8 x3
70 x 6 x 2
Cable Side laterals:
Challenging weight
4x12
Tris:
Seated Dip machine:
210x10x4
230x8x2
Pushdowns:
80x15x1
90x15x15x1
110x10x3
120x8x1
Ab chair three sets to failure
Ab coaster, 4 sets with 60 lbs added to failure
Observations: really holding water today not sure why. I looked a lot smoother. The low carbs ar making me tired but I am still moving up the weights if not the reps. Still getting good pumps aggression is good, powering through my workouts with minimal rest. I am slapping on muscle, I am almost thinking ursobolic is a better muscle builder than cutter. All I know is shirt sleeves are tighter and chest is tighter love handles slowly but surely diminishing. 23 days until The truth will be in the E-pharm booth at the Arnold. I want to represent gotta bear down a little harder
truthornothin
Well-known member
Hopefully Pat will want me back next year lol Wanna' shake your hand my bruddah'You will represent well man!
You going to the Olympia? If anything I think I'll be gong to that one next year, 2013. By then I should have a hold on my finances and my life lol. Should be shredded as well
truthornothin
Well-known member
6 grams
Spaniard
Well-known member
Truth!!! How ya been brother?! I've been mia for a while, I have a lot to catch up on! I'm at work right now but plan on reading through everything I've missed...
How many caps is your sweet spot? You've been on this for a while... Have you noticed any long term benefits? The logs as always detailed as shiz! Looking good my man!
How many caps is your sweet spot? You've been on this for a while... Have you noticed any long term benefits? The logs as always detailed as shiz! Looking good my man!
truthornothin
Well-known member
I have been ok, still holding at nine caps. Ursobolic worked great and is working again, unfortunately over the holidays my finances prevented me from using it and I gained around 15 pounds, mostly fat and I am having a harder time shaking it than I thought I would. On the flip side, I am bigger and stronger than I have been in a while we are getting it all together.
I am three workouts behind on posting and since I am back to the first workout I missed so I'll just restart the logging with yesterday's workout.