StephenGarcia & Finaflex Fat Attack Stack

Ya I never said it was a good idea guys :P

Even eating through out the day I couldn't catch up on energy. Felt pretty lousy, but oh well.

Side note I need another knee/elbow sleeve. They help a ton but one just isn't enough. I would only need it for my right elbow when I was actually benching more than tree fiddy, now I gotta reevaluate my equipment lol
 
snagencyV2.0 said:
this view is shared by many folks
(so does the "everything sucks fasted" bit tho too :p)

BCAA+SAA, peri-training..willgetyathruit :yup:
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Lol I like training fasted, while bulking.

Always have that extra calorie pool laying around from the day before. While cutting..forget about it

And occasionally I do like bcaa's. I am picking some up soon actually.

Maybe sip half a scoop or so during cardio. Half after lifting
 
StephenGarcia said:
Lol I like training fasted, while bulking.

Always have that extra calorie pool laying around from the day before. While cutting..forget about it

And occasionally I do like bcaa's. I am picking some up soon actually.

Maybe sip half a scoop or so during cardio. Half after lifting
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I hear BCAA+SAA is good stuff :P
 
Meant to say....I never train fasted....sorry. I'll edit it. :)


Only way you can survive this, is with BCAA+SAA....


snagencyV2.0 said:
this view is shared by many folks
(so does the "everything sucks fasted" bit tho too :p)

can be done..is more a state of mind than anything else
nutrition-wise: BCAA+SAA, peri-training..willgetyathruit :yup:
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Today is chest and cardio.

Got the audiobook for Inferno and I really wanna get started, told myself that I would only listen to it during cardio. I get pretty compulsive with finding out what happens next so I see random second sessions of cardio in my near future. Haha
 
Keeping it basic.

Lets all just assume I'm taking 2 caps px and 2 grams creatrona per day. With alc cla with every meal. K? Kthx

Bench
135x12
225x8
275x6 (I think this is better than last time)
315x2 + 225x4 + 135x6

Incline Db
2 sets 70 x10 to warm up

Some guy kept looking at me, he grabbed 95's and got 3.5 reps. Stood up looked at me and smirked.

I was very confused.

I grabbed 105's and got 8 and then 6. (I was gonna do this anyway but counter 1upping someone feels good I guess.

Switched to neutral grip with 40's
2 sets of 10

Decline
135x10
185x10
225x8

Finished with decline hammer strength.

2 ppsx12

Done.

Precardio
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Now I am on minute 27 of cardio. Aiming for 30 more cals than last time. Finding the resistance that is right for me.

Listening to this, if y'all want a good book to listen to I suggest this one

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Lookin good buddy. I don't understand why people try to show off in the gym. Really what's the point? Ok so u can bench 20 more lbs then me....so what? Great workout and props on the cardio. I might have to finally break down and do some.
 
Montego1 said:
Lookin good buddy. I don't understand why people try to show off in the gym. Really what's the point? Ok so u can bench 20 more lbs then me....so what? Great workout and props on the cardio. I might have to finally break down and do some.
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It was one if the ones that stuck around since New Years or something.

Everyone always thinks they are a genetic blessing for some reason. Or maybe I'm just a d*ck, idk in case you cant tell i hate 80% of the people at my gym (managers especially).

anyway I've talked to the some of the newer crowd before, usually after a quick tip I share or something. And it's always "but I already have ____" or "I've already done ___". And looking at me like they expect a grandiose reaction.

Like don't get me wrong I'm happy for you, but it's nothing ground breaking. You aren't gonna get streamers and a parade for improving at an establishment designed to help you do just that.




Oh and thanks. I didn't really feel like doing machines today to begin with and got a great pump early on so I kept it nice and basic. Some of the best days (like my random deadlift and bench days) haha. And you should look into audiobooks forreal man! Tomorrow gotta hit back and cardio can't wait to hear some more
 
DreamWeaver said:
Things are taking shape ... never doubted they would
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It's taken me awhile to find out what's what. Thank y'all for the patience lol

Another change I wanna enact, and it's quite simple. Just replace one of my normal meals (preferably preworkout) with a salad.
 
I'm a big reader. I haven't read that Dan Brown book though. World War Z is where it's at on audio books :p
 
Montego1 said:
I'm a big reader. I haven't read that Dan Brown book though. World War Z is where it's at on audio books :p
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I read that and zombie survival guide a few years back! I would have gotten it but I wanted something new lol.

I gotta get back into reading, I used to do it all the time now I'm lucky if I know where my textbooks are haha
 
StephenGarcia said:
I read that and zombie survival guide a few years back! I would have gotten it but I wanted something new lol.

I gotta get back into reading, I used to do it all the time now I'm lucky if I know where my textbooks are haha
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I've got a few authors I llike. Dan brown. Clive cussler. Stephen Hunter (all of his books are GREAT! Dirty white boys and Pale. Horse coming are probably my favorites). Been reading sigma files lately though.
 
Montego1 said:
I've got a few authors I llike. Dan brown. Clive cussler. Stephen Hunter (all of his books are GREAT! Dirty white boys and Pale. Horse coming are probably my favorites). Been reading sigma files lately though.
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Ill give it a look! Been out of the loop so long I didn't even know where to start, thanks man
 
Back

Today just like yesterday my choice was a scoop of Fxt. Yummy stuff

Started up with pull ups
Bwx11x7x6
Switched my grip x6x4

Underhand low row
Same as last time more or less, trying to trigger them fibers!
4 sets 12-16

Lat Pulldown on this bad boy

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Went through 6 sets start underhand then switch to normal
110 x16 + 12
135 x16 + 12
150 x12 + 10
170 x10 + 8
195 x8 + 6
210 x6 + 4
210 x4 to finish it off

Rack deads this gym has a real power rack set up, with wooden floor and mats and all
135x12
225x10
225x10
315x6

Full deads
225 x8
315 x3x3

I was dead and the room was hot as sh*t lol (again to uptake this gym it has a chest and legs room)

Hammer strength Iso lateral row
1 pps x12x12

Had enough for real this time

30 minutes elliptical cardio. This book is getting really interesting.
 
1 scoop FXT
2 plums while driving <---favorite fruit right there

Shoulders

Seated DB Press
65x12
80x10x8 (75's were gone so I just averaged 75 and the next jump of 85 and kept it at 80)
95x6 (first attempt I couldn't get the weights up, pissed me off so I got it easy the next attempt)

Side laterals
15 lbs
4 sets 16
4 sets 12
(5 of the sets were seated, 3 were standing)

Face pulls
4 sets of 20

With everything having a second pause at peak contraction I was exhausted, like honestly dead tired.


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Hate it when I fail the initial press on shoulders. That screws the entire set. Good session buddy. Lookin lean and mean in the pic.
 
Montego1 said:
Hate it when I fail the initial press on shoulders. That screws the entire set. Good session buddy. Lookin lean and mean in the pic.
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Real!

and I took like a 3 minute rest cuz even though they didnt clear my head pressing those that good bit still took its toll on me and I wasn't gonna fail the first time AND THEN not hit my numbers. I just took too long and got settled. Sunk a bit to the point of no return haha, second time was a clean fluid motion.

Thanks man. Stuff is just routine now, cardio is like when I first started lifting. Sure it sucks but if you just put your shoulder down and keep moving forward it sucks less and less.
 
Rest day

Tracking my macros the day. Trying not to make any changes to how I typically eat and more or less I'm on the mark.


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Here's that salad I promised.

Your goal doesn't become serious until you do!
 
Arms in a bit, btw quick desert I thought up. It's nothing ground breaking or even original but I liked it.

I got like 5 bananas, peeled and placed in freezer bags and placed them to chill over night.

Last night I got on out, sliced it up and drizzle walden chocolate sauce over it. Nice desert for under 140 cals


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Yesterday was arm day

1 scoop Fxt on top of everything else

2 sets chin ups x8

Alt Db Curls
25x16
30x16
35x16
40x8 + 20x8

Tried something new

Hammer Curls on the Preacher set up
20x16
25x16
35x12
20x16

Reverse Curls
30x16x16

Tried a set of inner grip Ez Bar Curls but the hand I previously broke started hurting.

Close grip Bench
135x16
225x6 + 135x10
""

Incline Ez Skull Crushers (I'm only 5'10 so I had to work my way up on the bench so I could get a full extension)
60x12
80x12
100x12

Tricep Pressdown with the ^ shaped attachment
Maxed outx12x12
Maxed outx6 + 100 x8

One arm cable press downs
30x10x10x10
 
Good work brother. Throwing that big weight around man!
 
Chest day

1 scoop fxt + usuals

Incline Db
90x12
105x10
115x8 I thought I was cutting :P dw was spot on, big 3 went down but my strength is still up. Smart man
90x8

Incline Hammer Strength
1 ppsx12
70 lbs ps x12
2 pps x12
115 lbs ps x8

Decline Hammer strength
1 pps x12
2 pps x12
3 pps x12
160 lbs ps x10

Cable Flyes, brought a bench at a slight incline
30x16
40x16
50x12
50x10 + 35x8

Db pull overs
50 x12x12x7

Done

Shoulders were killing me I had a resistance band with me the whole time and was stretching constantly.

Good session though


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New change, abs twice a week to thicken them up.

Edit: also did 250 cals of cardio
 
Throw those weights at the abs brother. Make mine pop like crazy when they are showing.
 
I'm telling you guys wheel of death ... 3 minutes a week and you've seen my abs...nuff said.
 
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