TGR's FINAFlEXing Preworkout Trifecta (sponsored)

Hahaha, I took "BM" as "Body Mass"! Lmao
 
Weight: 193.6

Pre:
45m
Coffee x2
Protein shake (using unsweetened vanilla almond milk instead of water now)

15m
4x Max Pump
4x Crea-Trona
3/4s Stimul8

SUPER SET 1:
30 sec from chest to back, 90 before restart.

Barbell Bench Press 180
4.0.2

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x9
Set 8 : 135x8
Set 9 : 135x8
Set 10 : 135x8

First set felt a little weird on my shoulder, but I focused real hard on keeping my elbows in more and that prevented the shoulder pain.
I alternated grip placement, sometimes pinky inside the line, mid-finger on line, and fore finger outside the line. You know what I mean, right?
I also focused on squeezing the bar together as much as I could. The last 4-5 sets I was doing some shaking, so I probably looked like a little weeny.

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Barbell Bent Over Row 153.33

Set 1 : 115x10
Set 2 : 115x10
Set 3 : 115x10
Set 4 : 115x10
Set 5 : 115x10
Set 6 : 115x10
Set 7 : 115x10
Set 8 : 115x10
Set 9 : 115x10
Set 10 : 115x10

Spreading the bar. I really should've gone heavier, but for whatever reason never did. My he'd just wasn't in it today.
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Tri SUPER SET 2

No breaks from pull to pull to tri (probably about 2-4 sec. It was all right there together on the same cable machine. ) Then 60s before repeating. Maybe 2 minutes on the last set because I went to the bathroom.

Wide Grip Rear Pull-Up N/A
No tempo

Set 1 : 0x4
Set 2 : 0x3
Set 3 : 0x3
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Wide Grip Pulldown Behind The Neck 160.33
5.0.2

Set 1 : 130x7
Set 2 : 130x7
Set 3 : 120x7
Set 3 : 120x2 (front)
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Cable Rope Triceps Pushdown 133.33
4.0.2

Set 1 : 70x2
Set 1 : 100x8
Set 2 : 100x4
Set 2 : 80x4
Set 3 : 100x10

+ Cable flys
4.0.2
30 sec rests

Notch 7 (raising up), 40x12
N6, 50x10
N5, 50x10
N4 (arms parallel w/ floor) 50x5, 40x8

Roll-out x10

One arm push-up x8R/6L

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Notes:

Felt really weak today. Food deficit, perhaps? I had a great pump, and the energy to make it this far, but just didn't feel in it. No worries... Tomorrow is leg day and time to kill ****.

Weekly cheat meal:

Invalid Link Removed

I also have my wife's Christmas party later. I hope I don't miss too much of the FSU game.

Allowing for 3500 cals today and 3000 tomorrow, then probably 2-2200 Monday.
 
I don't really do deserts. I'm a meat and potato kinda guy. Unless it's pecan pie or anything with peanut butter.
 
Pre:
45m-
Coffee x2
Protein shake w/ water

15m-
4x Max Pump
4x Crea-Trona
<3/4s Stimul8 (the scoop looked slightly under 3/4)

Barbell Squat

WU :
BarX5, 135x3 (hold at bottom of ATG, slow raise just for stretch. After these I stretched for about 3-4 minutes before starting.

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Barbell Squat 300

20s from SQ to Curl, 60s before restarting.
4.0.2 Tempo, at parallel, sometimes just below parallel.
The tempo started at 4.0.2, but ended up after a few sets taking longer. Maybe 4.0.2-5.1-3

Set 1 : 225x10 Narrow
Set 2 : 225x10 N
Set 3 : 225x10 Semi-Wide
Set 4 : 225x10 SW
Set 5 : 225x10 W
Set 6 : 225x10 W
Set 7 : 225x10 SW
Set 8 : 225x9 SW
Set 9 : 225x8 W
Set 10 : 225x8 W

Those last three I could've tried for an extra set, but felt I either wouldn't come back up or wouldn't at least hit parallel. I was starting to hurt.

I almost thought I was going to have to move the weight up this week because last week I did 99 reps. The combo of being at a deficit all week and little sleep may have caught up to me.

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Seated Leg Curl 172

Set 1 : 105x10
Set 2 : 105x10
Set 3 : 105x10
Set 4 : 120x10
Set 5 : 95x10 (lying curl)
Set 6 : 120x10
Set 7 : 120x10
Set 8 : 120x10
Set 9 : 120x13
Set 10 : 120x12

Will try to remember to start heavier next time. This is the first time I've used the seated curl, which is easier, but since starting GVT and super setting these the standing and lying curls were hurting my lower back.
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SUPER SET 2:
10s rest from ext to calf, 20s before repeating-

Leg Extensions 205
3.0.2 tempo

Set 1 : 165x5
Set 1 : 150x5
Set 1 : 130x5

Set 2 : 150x11

Set 3 : 140x10

More pathetic here than last week, and I didn't even stay at a close stance squat past two.


Seated Calf Raise 240
4.0.2

Set 1 : 180x10
Set 1 : 180x3 fast, with hold on 3 at top for as long as I could.

Set 2 : 180x10
Set 2 : 180x3 *

Drop Set
Set 3 : 180x10
Set 3 : 135x8
Set 3 : 90x8
Set 3 : 45x30 fast on 20-30
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Done Last. No Tempo count, but it took me a long time to get down and back up. I was toast.

Barbell Lunge 96

Set 1 : 80x6
Set 1 : BWx10
45s rest
Set 2 : 80x6
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Notes:

Everything felt heavy today. I was exhausted, and if it wasn't for the Stimul8 I possibly would've not finished all the sets. I definitely fatigued my lower body today, so it was a win all around.

We'll see how I feel the next two days with my DOMs. After struggling today, I would normally expect to be really sore the following few days, but after doing more weight-by-volume last week, i didn't feel as fatigued. I'm not taking any vCard right now, and eating at a deficit I can only surmise that it's the Crea-Trona giving me better recovery.

I have some catching up to do on you guys' logs, it's been a long weekend. We stayed to clean up after the Christmas party last night and didn't get to bed until 0230.
 
Also, I may dose G8 tonight. Still uncertain if I should on a Sunday, but I could really use solid sleep. Worst case I take a rest day tomorrow. I just don't want to start my week off with a rest day.
 
RegisterJr said:
Also, I may dose G8 tonight. Still uncertain if I should on a Sunday, but I could really use solid sleep. Worst case I take a rest day tomorrow. I just don't want to start my week off with a rest day.
Click to expand...

If you need sleep then take it bromie.
 
I sure hope G8 knocked you out last night! You needed sleep after that volume and not sleeping this week.
 
Lukef2000 said:
Two things
1) that burger looked amazing.
2) your a beast, those squats are impressive.
Click to expand...

Thanks brother.

kenpoengineer said:
I sure hope G8 knocked you out last night! You needed sleep after that volume and not sleeping this week.
Click to expand...

I didn't take any. It was close to 10:30 when I Kaye's down, and felt tired enough. But no, I slept horrible. If kiddos homework is done early enough, I'm dosing g8 at 2000 tonight.

So, growth day today... Crea-Trona going down now, dropping cals to 2000.
 
RegisterJr said:
Thanks brother.

I didn't take any. It was close to 10:30 when I Kaye's down, and felt tired enough. But no, I slept horrible. If kiddos homework is done early enough, I'm dosing g8 at 2000 tonight.

So, growth day today... Crea-Trona going down now, dropping cals to 2000.
Click to expand...

2000. Holy moly. How much do you weigh?
 
And then I read this from Snags on another log:

snagencyV2.0 said:
while initially you may noticed slower fat-loss, think of this more in the long-term aspect, and continued sustainability of fat-loss/recomp

more cals initially may mean slightly slower fat-loss, but the trade-off will be increased ability to gain/hold muscle
more importantly: this will allow you room to maneuver cals downward as you go along, when metabolism begins to adapt to lowered cal intake
when you start off with extremely low cals, not only do you sacrifice muscle retention ability in the long-term, you also set yourself up for hitting metabolic wall rather quickly once you adapt, and thus cals being too low to begin with would allow you nowhere to drop those cals lower to continue fat-loss maneuvers

then, you are in a world of hurt..not only have you sacrificed muscle for your efforts, but you have compromised your ability to lose fat as well
this leads to the dreaded "skinny-fat" physiques you see
Click to expand...

Where do you think I should start, Montego?
 
RegisterJr said:
And then I read this from Snags on another log:

Where do you think I should start, Montego?
Click to expand...

Ok so. Weight. Height. Estimated bf. How many days a week are you training. How much cardio a week and when. How is weight loss coming so far. What have calories been at. For how long. Any fat burners being used. Daily macros currently. Also what are your meals looking like? Post EXACTLY what you had to eat yesterday.

All of that needs an answer first :)
 
Montego1 said:
Ok so. Weight. Height. Estimated bf. How many days a week are you training. How much cardio a week and when. How is weight loss coming so far. What have calories been at. For how long. Any fat burners being used. Daily macros currently. Also what are your meals looking like? Post EXACTLY what you had to eat yesterday.

All of that needs an answer first :)
Click to expand...

Weight: 193.6

Height: 5'11"

Est BF: 19-22%

Days/week training: 5-6

Cardio: No. May change this though... I am on my feet most of the day, and I keep my HR elevated while working out, and Stimul8 helps this too.

Cut Progress: I just started, dropped calories last week...

Calories thus far, and how long: My calories were 33-4000/training day, weekends (non-training days then) were 23-3100

Fat Burners: I took ECA M-F last week. May do the same this week (not today), and will be taking a thermo in a couple weeks.

Meals: Today is looking like 45%p/40c/15f, if I don't up my calories. This week I have prepped: Tilapia, chicken, eggs fried with 0-cal butter spray, peas, broccoli, rice, chipotle rice cakes, protein shakes with unsweetened almond milk, pinto beans, fat-free ranch for dinner, salad mix... Ice cream maybe...

Yesterdays Meals: I don't count macros/calories on the weekends, and I know I should. But here is what I had:
3 protein shakes, 2c Unsweetened Almond (S)Milk, 3 eggs, 2 300c microwavable burritos, 2 jalapeno and cheddar sausage links, 6oz mashed potatos (no butter/salt), 1c Pinto Beans, 1/2c rice, 2oz ham, 4oz Tilapia... I think that's it. I may have tasted extra chicken/rice/peas/broccoli, because yesterday was food prep day.
 
RegisterJr said:
Weight: 193.6

Height: 5'11"

Est BF: 19-22%

Days/week training: 5-6

Cardio: No. May change this though... I am on my feet most of the day, and I keep my HR elevated while working out, and Stimul8 helps this too.

Cut Progress: I just started, dropped calories last week...

Calories thus far, and how long: My calories were 33-4000/training day, weekends (non-training days then) were 23-3100

Fat Burners: I took ECA M-F last week. May do the same this week (not today), and will be taking a thermo in a couple weeks.

Meals: Today is looking like 45%p/40c/15f, if I don't up my calories. This week I have prepped: Tilapia, chicken, eggs fried with 0-cal butter spray, peas, broccoli, rice, chipotle rice cakes, protein shakes with unsweetened almond milk, pinto beans, fat-free ranch for dinner, salad mix... Ice cream maybe...

Yesterdays Meals: I don't count macros/calories on the weekends, and I know I should. But here is what I had:
3 protein shakes, 2c Unsweetened Almond (S)Milk, 3 eggs, 2 300c microwavable burritos, 2 jalapeno and cheddar sausage links, 6oz mashed potatos (no butter/salt), 1c Pinto Beans, 1/2c rice, 2oz ham, 4oz Tilapia... I think that's it. I may have tasted extra chicken/rice/peas/broccoli, because yesterday was food prep day.
Click to expand...

Cut the burritos out. Cut the ice cream out. Cut the sausage out. Cut the shakes down. Try to get more solid food in there instead.

Keep calories around 2400-2600 on all days for now. I was advised to add some carbs in on training days because of some energy problems I was having. You shouldnt be having those problems though since your bf is higher.

I would lower carbs a tad and up protein without increasing fat intake.

Wanna see my meal plan? This isn't what I'm suggesting btw. Just showing you what I eat basically.

ThisX5 (can cook all five meals in thirty minutes)
A tad over 1/4 cup (uncooked) Brown rice
8 oz 99/1 ground Turkey
Green beans

4oz 96/4 ground beef
1 1/4 cup egg whites
1/2 cup (uncooked) oats

That's what I eat almost every day I don't train. Sometimes I swap Turkey for 96/4 ground beef. It's not sexy. It's not fun. It's very effective though lol. I could do different things of course but I like all of those foods I listed.

Chicken breast
Lean ground beef 96/4
Tuna
Lean ground Turkey 99/1
Are all easy protein sources to prep

Brown rice
Jasmine rice
Quiona (gross)
Oats
Sweet potato
Easy carb sources

Green beans
Broccoli
Bell peppers
Greens
All easy fillers that don't count towards calorie intake
 
Montego1 said:
Cut the burritos out. Cut the ice cream out. Cut the sausage out. Cut the shakes down. Try to get more solid food in there instead.

Keep calories around 2400-2600 on all days for now. I was advised to add some carbs in on training days because of some energy problems I was having. You shouldnt be having those problems though since your bf is higher.

I would lower carbs a tad and up protein without increasing fat intake.

Wanna see my meal plan? This isn't what I'm suggesting btw. Just showing you what I eat basically.

ThisX5 (can cook all five meals in thirty minutes)
A tad over 1/4 cup (uncooked) Brown rice
8 oz 99/1 ground Turkey
Green beans

4oz 96/4 ground beef
1 1/4 cup egg whites
1/2 cup (uncooked) oats

That's what I eat almost every day I don't train. Sometimes I swap Turkey for 96/4 ground beef. It's not sexy. It's not fun. It's very effective though lol. I could do different things of course but I like all of those foods I listed.

Chicken breast
Lean ground beef 96/4
Tuna
Lean ground Turkey 99/1
Are all easy protein sources to prep

Brown rice
Jasmine rice
Quiona (gross)
Oats
Sweet potato
Easy carb sources

Green beans
Broccoli
Bell peppers
Greens
All easy fillers that don't count towards calorie intake
Click to expand...

The sausage and burrito thing was a splurge. 24-2600 every day it is, and I'll see how that works out. I'll start adding in ground beef for the added cals instead of upping carbs/fats. I do a lot of greens and broccoli already, but they don't contribute many calories. I have rice/beans as my carb sources for the week already, so next week I'll switch for sweet potato. I miss it anyways.

The protein shakes are there just because I don't have a lot of time for solid food pre-workout. I get my BW in protein from food without the shakes.
 
RegisterJr said:
The sausage and burrito thing was a splurge. 24-2600 every day it is, and I'll see how that works out. I'll start adding in ground beef for the added cals instead of upping carbs/fats. I do a lot of greens and broccoli already, but they don't contribute many calories. I have rice/beans as my carb sources for the week already, so next week I'll switch for sweet potato. I miss it anyways.

The protein shakes are there just because I don't have a lot of time for solid food pre-workout. I get my BW in protein from food without the shakes.
Click to expand...

The LEAN ground beef. 96/4.

Rice is fine for carbs as long as it's not white. Sweet potato was in there for variety.

Take a meal with you in tubbawear for our workout meal.......no excuse to not have time to eat...I work with trains all day and still eat six times so ha! :)

Training. Couple options here. In order I prefer
1) Separate from normal training fasted cardio for thirty minutes 3-4 times a week
2) twenty minutes cardio post workout
3) fasted weight training with BCAA before
 
Montego1 said:
The LEAN ground beef. 96/4.

Rice is fine for carbs as long as it's not white. Sweet potato was in there for variety.

Take a meal with you in tubbawear for our workout meal.......no excuse to not have time to eat...I work with trains all day and still eat six times so ha! :)

Training. Couple options here. In order I prefer
1) Separate from normal training fasted cardio for thirty minutes 3-4 times a week
2) twenty minutes cardio post workout
3) fasted weight training with BCAA before
Click to expand...

No time for #2, but I really need to do #1. I actually enjoy fasted weight training, but a lot of people tell me not to do that. Hence, protein shake. I wake up, have a little coffee with a shake, and head to the gym. Not really any time to for food pre-wo, and when I did try it would bloat me eating right before lifting.
 
RegisterJr said:
No time for #2, but I really need to do #1. I actually enjoy fasted weight training, but a lot of people tell me not to do that. Hence, protein shake. I wake up, have a little coffee with a shake, and head to the gym. Not really any time to for food pre-wo, and when I did try it would bloat me eating right before lifting.
Click to expand...

The shake is fine...but use an isolate not a blend. Fewer carbs and more protein gets there quicker.
 
Montego1 said:
The shake is fine...but use an isolate not a blend. Fewer carbs and more protein gets there quicker.
Click to expand...

Word. Thanks for the input, Montana!
 
Montego1 said:
Wanna see my meal plan? This isn't what I'm suggesting btw. Just showing you what I eat basically.


Montego1 said:
The LEAN ground beef. 96/4.

Training. Couple options here. In order I prefer
1) Separate from normal training fasted cardio for thirty minutes 3-4 times a week
2) twenty minutes cardio post workout
3) fasted weight training with BCAA before
Click to expand...


Excellent posts, informative and copied for my own reference....
Click to expand...
 
My meal plan, eat this 5 times a day. Make sure you eat one immediately post workout to grow huge muscles.

Invalid Link Removed
 
RegisterJr said:
No time for #2, but I really need to do #1. I actually enjoy fasted weight training, but a lot of people tell me not to do that. Hence, protein shake. I wake up, have a little coffee with a shake, and head to the gym. Not really any time to for food pre-wo, and when I did try it would bloat me eating right before lifting.
Click to expand...

I can't eat before I work out. Makes me feel nauseous. Unless it is a giant cheeseburger. I could eat a couple of those, makes my muscles get huge.
;)
 
Cals today will be 2,401; 222/247/50.
 
Montego1 said:
Fats good. Add 75p -75c.
Click to expand...

Okay. That's hard to do... lol. It's easy to throw in some heavy-carb veggies and 1/2c rice to add calories, but adding another 12oz chicken (or equivalent) at the end of the day... :hitwithrock:
 
RegisterJr said:
Okay. That's hard to do... lol. It's easy to throw in some heavy-carb veggies and 1/2c rice to add calories, but adding another 12oz chicken (or equivalent) at the end of the day... :hitwithrock:
Click to expand...

Spread it out. Greens DON'T count in carb allotment. Carrots. Peas. Corn. Yes. Green beans. Spinach. No
 
Montego1 said:
Spread it out. Greens DON'T count in carb allotment. Carrots. Peas. Corn. Yes. Green beans. Spinach. No
Click to expand...

In the upcoming days, yes. But I won't be back home until 6, so I'll have to cram the extras in from 6-9 tonight, and that already includes 6oz chicken and 4oz tilapia to put me at 222p. Tomorrow, though, I'll pack more proteins in my lunch box.
 
RegisterJr said:
In the upcoming days, yes. But I won't be back home until 6, so I'll have to cram the extras in from 6-9 tonight, and that already includes 6oz chicken and 4oz tilapia to put me at 222p. Tomorrow, though, I'll pack more proteins in my lunch box.
Click to expand...

Perfect. Just giving some advice. Keep asking questions and I'll keep answering :)
 
wasme said:
My guess is the starch and sugar content.
Click to expand...

Yep.

The idea here being, veggies that are high in fiber, such as bell peppers and spinach, burn more calories digesting, since they digest slower, then they are worth. So they don't count.
 
I have 3/4 scoop G8 waiting for me. I'm excited that I might sleep through a night!
 
Test
 
G8-

The taste was very strong, but I mixed it with about half the recommended water. It's a perfect mix of lemony bitterness and sweetness. Almost like a liquid LemonHead, which I am also a fan of.

Even though I didn't use the right amount if water, it mixed in very easily. No clumps and nothing stuck to the side of the glass.

Here goes!
 
RegisterJr said:
G8-

The taste was very strong, but I mixed it with about half the recommended water. It's a perfect mix of lemony bitterness and sweetness. Almost like a liquid LemonHead, which I am also a fan of.

Even though I didn't use the right amount if water, it mixed in very easily. No clumps and nothing stuck to the side of the glass.

Here goes!
Click to expand...

Time to catch some zzzz
 
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