StephenGarcia & Finaflex Fat Attack Stack

edje007 said:
Like you said.....used to be a weakpoint....you have a good set of delts my friend
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Thanks man, I used to literally have no roundness, my shirts would be tight on the sleeves (my arms are naturally big and thick) and I'd have excess on the seam. Now I feel much wider and happier
 
Friday

2 caps PX black in the morning

A bowl of strawberry honey bunches of oats with 1% milk
2 caps ALC CLA

A half portion of Hamburger Helper with 2 cups wild rice
2 caps ALC CLA

2 scoops Supp-D
4 caps Swoll-N uncapped
2 scoops Creatrona

ARMS

Seated Barbell curls
Bar x12
95 x12
135 x4 + 95 x6
105 x6 + 95 x6

Alt Hammers
40 x8
40 x8
45 x8
40 x8 + 30 x8 + 20 x8 + 10 c8

Hammer strength Preacher
1 plate x16
70 lbs x12
1 plate x12
1 plate x12

Triceps press down
110 x20
130 x16
150 (maxed out) x12
150 + 25 lb plate x10
150 + 45 lb plate x8
150 + 45 lb plate x6

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Form was as strict as possible, I love working triceps heavy. Bent over at a 45 degrees angle so my shoulders wouldn't sting, weight back on heels and elbows locked in the sides. Crisp movements with no jerking, people were mirin'

Incline Close Grip Smith machine (idk my friend wanted to try it)
135 x12
135 x6 screw this did normal incline press x8
Same for 2 more sets

The 30 rep tricep exercise I described the other day.
40 lbs for 4 sets


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Looking good in here. Arms and shoulders are my favorite to hit as they usualy pump up the best for me.
 
wasme said:
Like the addition of the 45!
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My dumba** friend was with me and he let the thing go and he bent a pin when it crashed down, kinda annoyed me cuz I always try to leave the gym in better shape than when it was when I got there.

Oh well lol
 
Wake up

2 caps Px Black

First meal
1 bowl strawberry honey bunches of oats with 1% milk
2 caps ALC CLA

Second meal
2 tostadas (like a flat crunchy taco for you whiteys lmao)
Wheat tortilla, beans, chuck beef and lettuce
And a sodey pop
2 caps ALC CLA

2 scoops Micro
3 scoops Creatrona
4 uncapped Swoll-N

Lunges
Bar x16
95 x16
105 x12
135 x8 + squats @ 135 x8
135 x6 + squats @ 135 x8

Squats atg and hold, explode up
225 x8
225 x8

Omg the pain, the pump, the waddling

Leg extension
110 x16x12x10

Lunges then squats...either never again or always and forever. That was a really good session given my time restrictions (gyms hours)




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I like when people ask me questions about stuff, and I especially am pleased when they wait until I am done lifting to ask. Had a good talk with someone after legs about what he needed to do and asked me about shows and such. Even though he was 230 ish and a bit bigger than me he kept an open mind and actually tried to listen instead of looking for the answer he probably wanted to hear.
 
Looks to me like you have a pretty darn nice qud sweep going on!

One beer isnt a biggie, moderation is key!
 
3clipseGT said:
Looks to me like you have a pretty darn nice qud sweep going on!

One beer isnt a biggie, moderation is key!
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Thanks man, people tell me I have good insertions but all I notice is how my symmetry is off. What can you do lol

And indeed, I haven't been drinking at all this while school year. Got that out of my system freshman year lol
 
Monday

Chest Day is the Best Day

3 caps PX black am (got a slight burp that was really weird tasting)

2 scoops Supp-D
3 caps Swoll-N
2 scoops Creatrona

Got to the gym buzzing and tingling and all the nooblords were sitting down jerking around all the benches like it was a strip club. Some stupid person actually ran in front of my truck as I was pulling in running away from a woman like it was middle school. Pissed me off

Lifts-

Flat Db
85x16
95x12
110x6
**** that
110x8
There we go
120x5

Solid lifts

Incline Flyes (like 30 degree angle)
30x8x8x8

SS with incline press
60x6x6x (read below)

I do that combo every now and then when I wanna really attack upper.

Then finished off with 60 lb dbs held at a neutral grip still on the incline. Letting the dbs touch and cranking them out.


Shoulder height cable crossovers
40x16
50x12
50x10 + 35x8
35x24

That did the trick

Decline Bench
225 x8
275 x6
275 x4

Pretty dead

Post workout was a sandwich, some nesquik in almond milk (unsweetened)

And about 45 minutes later some linguine and broccoli topped with tilapia.

4 caps ALC CLA split with those 2 and 2 more for my first meal which I honestly can't remember


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My wtf did I just do to myself face

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And I think composition is improving quite well. Pleased and motivated to keep going!
 

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I killed chest today too. My lifts are in my log. Was a good day :p
 
Montego1 said:
I killed chest today too. My lifts are in my log. Was a good day :p
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Just peeped it, solid!

Any thoughts on Bcaa's and Dextrose for intra? I figured if I am gonna cut I don't wanna die off half way through and stuff like Karbolyn or Vitargo seem expensive for what looks to be no reason. Could just be I never tried a carb powder but I wanted to see what it could possibly do!
 
Bcaa intra on a cut would be good. They can cause an insulin spike somewhat I believe but if u are training fasted then its defenitley a better alternative then nothing. On the dextrose I would stay away from it. You don't really want the insulin going crazy while cutting so slower digesting carbs from food post workout would be best. They will keep you fuller longer as well. I've used a lot of carb powders but not ever really on a cut. For bulking I like them though.
 
Hmmm maybe for refeeds or special occasions then. I wasn't planning on using it constantly just whenever I am like holy crap I'm tired.

And bcaas alone I never found to do anything special intra but then again I was hard bulking for years. So my caloric surplus alone could have powdered me through training.

Just wanted some input before I start my testing of this and that, much appreciated!
 
Yeah bcaa wouldn't provide much energy per say. But they would be used for energy instead of your own bodily protein. I guess dextrose intra workout could give an energy boost but I still think a carb meal pre workout on days where u are dragging is a better option. The fast acting carbs are best suited for post workout insulin spikes and while bulking imo.
 
Montego1 said:
Bcaa intra on a cut would be good. They can cause an insulin spike somewhat I believe but if u are training fasted then its defenitley a better alternative then nothing. On the dextrose I would stay away from it. You don't really want the insulin going crazy while cutting so slower digesting carbs from food post workout would be best. They will keep you fuller longer as well. I've used a lot of carb powders but not ever really on a cut. For bulking I like them though.
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Found this useful Montego..thanks bro.
 
StephenGarcia said:
Any thoughts on Bcaa's and Dextrose for intra?
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bcaa's immediately pre & post, can also drink intraWO as well..no dextrose for you, is sure overkill for most ppl anyway and for you really is not conducive to your goals current
Montego1 said:
Yeah bcaa wouldn't provide much energy per say. But they would be used for energy instead of your own bodily protein. I guess dextrose intra workout could give an energy boost but I still think a carb meal pre workout on days where u are dragging is a better option. The fast acting carbs are best suited for post workout insulin spikes and while bulking imo.
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anything will cause an insulin spike..but let's keep it context
protein will give you smallest insulin spike, not like carbs
when cutting: golden rule #1, eliminate all simple sugars from your daily plate, at any timeframe
 
Montego1 said:
Yeah bcaa wouldn't provide much energy per say. But they would be used for energy instead of your own bodily protein. I guess dextrose intra workout could give an energy boost but I still think a carb meal pre workout on days where u are dragging is a better option. The fast acting carbs are best suited for post workout insulin spikes and while bulking imo.
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Got it, like I said a while ago I'm going to have to change my diet and eating patterns and right now I am going through the first change. Thanks man
 
snagencyV2.0 said:
bcaa's immediately pre & post, can also drink intraWO as well..no dextrose for you, is sure overkill for most ppl anyway and for you really is not conducive to your goals current
anything will cause an insulin spike..but let's keep it context
protein will give you smallest insulin spike, not like carbs
when cutting: golden rule #1, eliminate all simple sugars from your daily plate, at any timeframe
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Awesome, now I just gotta get some aminos!

Thanks
 
snagencyV2.0 said:
allow me to make a suggestion?

will help alleviate those doms too

:)
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Alright just send over like what...5? Lmao jk

I use like 3 scoops so I normally go for the big boy tubs of RecoverPro or Xtend just so it'll last me.

Definitely will try to remember to get some of this when I start my job in June though!
 
StephenGarcia said:
Alright just send over like what...5? Lmao jk

I use like 3 scoops so I normally go for the big boy tubs of RecoverPro or Xtend just so it'll last me.

Definitely will try to remember to get some of this when I start my job in June though!
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The Apple Fusion is amazing. Sipping on some right now after killing back.
 
sorry guys, taking my last final right now then I will update what I have been up to.

Good news I found something that helps me sleep and you might be surprised as to what it is!
 
K so

Last two days no lifts. Getting through finals, making sure I didn't miss anything reading syllabi 3-4 times just in case.

3 caps PX black both days and ofc 2 caps ALC CLA with my actual meals.

Creatrona with some protein instead of pwo.

Today though, last final.
Woke up, 3 caps. Took my test, got what I needed.

Said FTBS and luckily had my Supp-d in the car. Felt good so it was time for Back and Bis

Fcking guy curling in the damn squat rack. So 3 sets bench while he jerks around
135x16
135x16
225x10

I wanted to cry, I was so sore. I love it lol

Finally the guy went to go flex in the mirror or something...

Rack Pulls
225x12 felt mad my time was wasted so right into
315x12
405x10
495x2

Really good focus on this.

Lat pulldowns ss with underhanded pulldowns
130x8 + 130x8
130x8 + 130x8
150x5 + 130x4+110x4
110x8 + 110x6+90x6

Fcking guy right where I needed to go, again

Hammer strength high row
2 plates 2 sets of 12

Low row, finally
2 plates
First set one arm at a time x8 each
Second I leaned back slightly, raised the seat higher and pulled both arms. That was money, I could feel my lats screaming got 12 good ones
Third set ^ but for 11+1

Standing alt curls
35x16x16x16

Reverse curls with barbell
30 x20x20

Hammers
20 lbs
One arm at a time 8 each side
10 each side
5 each side then 7 at the same time

One last reverse curl set with 30 x16


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Oh ya the sleeping aid I found to be most useful. I am an avid gamer, always have been and probably always will be. And for certain games there are professional leagues or contests and certain key players like to stream themselves practicing at home and talk about what they are doing basically in cooking show fashion.

They use mechanical keyboards which are a lot faster responding and pop back up much quicker and are also very loud. While they are streaming you can hear them typing or pushing the buttons while playing and that typing sound puts me right to sleep.

Typing has always done that I remember when my older sister used to do homework and I would be laying down on her bed playing on my game boy and before I knew it I was out for the count.

So lately I just find a good length recording of a stream on my phone, lay it on my bed and wait for the drone of click clacks to take me to zzz town
 
My New Years resolutioners made their way out in march but now the abs by beach season douches have migrated back in...fuggin ridiculous when I can't use a lat pull down machine because someone is using it to do sit ups (yeah that's possible lol)
 
snagencyV2.0 said:
dem fcking guys, anyway :rant:

lqtm
and this is why I built my own gym
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I don't think I've ever given anyone a positive nickname at the gym. Probably because I only give them to people who stand out, for being obnoxious.

I will when I'm older and in permanent residence. As much as I hate Fcking guys, I like having background company when I workout. I like the setting and the liveliness
 
Danb2285 said:
My New Years resolutioners made their way out in march but now the abs by beach season douches have migrated back in...fuggin ridiculous when I can't use a lat pull down machine because someone is using it to do sit ups (yeah that's possible lol)
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fcking guys everywhere!

I only dislike the seasonal lifters bc they try to get abs, lean up, pound mass gainers and overall try doing everything at once and get no where. Then bug me asking questions they don't want to hear the logical answers to.
 
StephenGarcia said:
fcking guys everywhere!

I only dislike the seasonal lifters bc they try to get abs, lean up, pound mass gainers and overall try doing everything at once and get no where. Then bug me asking questions they don't want to hear the logical answers to.
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Lol exactly. Literally have guys come in my gym and do curls and abs....only. Da fuq?!?!
 
Danb2285 said:
Lol exactly. Literally have guys come in my gym and do curls and abs....only. Da fuq?!?!
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Lol

At my buddies 24 hour key card access gym we saw this guy come in, do ONE set of tricep extensions and leave. I was just like "...I hope he got his money's worth"
 
StephenGarcia said:
Lol

At my buddies 24 hour key card access gym we saw this guy come in, do ONE set of tricep extensions and leave. I was just like "...I hope he got his money's worth"
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Pretty sure every gym has these people lol.
We had a guy come in, drink 3 endorush drinks, do 5 pullups and leave lol.
 
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