iparatroop
Well-known member
Refer to "regularity", it's in there. The thing it's missing is nutrition.
Believe it or not, from an old army field manual on physical fitness. Stuff I never forgot, but just forgot to apply for a couple of years.
Fit for February 14th... Or Dead Lift in a DRESS!!!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
I can believe it. Makes perfect sense especially for all around fitness.
iparatroop
Well-known member
I actually do care what Monte says, I just feel like giving him shït today.
Montego1
Well-known member
Well that was mean.
MrKleen73
Legend
First they're sour...
Then they're sweet...
He just can't help it...
So what if I were to be more true to myself and say that my workout is going to be dynamic from here forward and will be incorporating whatever I feel my body and schedule will benefit the most from. Then I am being consistent in my training philosophy and not so much a program since that is obviously how I like to train anyway.
BOOM!!!!
I have to admit I love writing up or figuring out programs or ways to incorporate things which is why you see so many layouts being put up all the time. It is kind of like putting puzzles together for me but more fun. Plus I can actually do something with the programs once I make all the pieces fit. In the words of AwolNation "Blame it on my ADD".
Right now though I am into the Myo Reps and want to see how they do for me.
Danb2285
Well-known member
What's up guys. Figures it was time for a little update...went in today and hit chest. Ended up doing
4 sets of flat bench with a 2 second negative and 2 second pause exploding up. Started at 175 and finished and 200 for 8
Deficit pushups 3 sets
Cable flies with a flex and hold 3 sets
DB twist press with a deep stretch only got 2 sets of these
All rest periods were 45 seconds on flat bench and 30 secs for everything else.
Diet has been on point and EC stack is going well. Still only doing 12.5 mg eph. 200 mg caffeine 3 x a day. Things are going to have To really pick up soon or I'm gonna be dl'ing in some yoga pants lol. I'm not worried though I think if I.can.stay on point and maybe add an extra cardio day in Here and there I'll be alright. I will say this...being natty fukin sucks lol this sh1ta for the birds haha
4 sets of flat bench with a 2 second negative and 2 second pause exploding up. Started at 175 and finished and 200 for 8
Deficit pushups 3 sets
Cable flies with a flex and hold 3 sets
DB twist press with a deep stretch only got 2 sets of these
All rest periods were 45 seconds on flat bench and 30 secs for everything else.
Diet has been on point and EC stack is going well. Still only doing 12.5 mg eph. 200 mg caffeine 3 x a day. Things are going to have To really pick up soon or I'm gonna be dl'ing in some yoga pants lol. I'm not worried though I think if I.can.stay on point and maybe add an extra cardio day in Here and there I'll be alright. I will say this...being natty fukin sucks lol this sh1ta for the birds haha
MrKleen73
Legend
Yep there was no way I was finishing this out natty. LOL
Danb2285
Well-known member
Lol I dont blame u. I never really realized how big of a difference a little bit of test can make lol everything just progresses so Much faster (obviously haha)
superbeast668
Well-known member
Lmao. Tren e and test cyp will be here by Friday. :-D.
Danb2285
Well-known member
Bastard lol
superbeast668
Well-known member
Week 7 bi and tris in the books. A lift for the AGES. UNBELIEVABLE.
Warm up vbar pd
Quad set 4 sets
Vbars 12 reps
Bench dips 10 reps
Supinated db kickbacks 6 reps
Dip machine 6 reps
Db curls 4 x10
Preachers 4x6
Ez bars with 3 sec descents 4x6
Reverse ez bar 2x15
Absolutely BRUTALIZED my arms. Pump is so big I'm actually in pain.
Macros-on point. Final will be 360p 120c 75f.
Warm up vbar pd
Quad set 4 sets
Vbars 12 reps
Bench dips 10 reps
Supinated db kickbacks 6 reps
Dip machine 6 reps
Db curls 4 x10
Preachers 4x6
Ez bars with 3 sec descents 4x6
Reverse ez bar 2x15
Absolutely BRUTALIZED my arms. Pump is so big I'm actually in pain.
Macros-on point. Final will be 360p 120c 75f.
wasme
Legend
I didn't know you were using T?
Danb2285
Well-known member
Yeah I was on 500 a week from like april to the end of July maybe?
iparatroop
Well-known member
Testosterone is for cheaters.
wasme
Legend
I did not know this. Self inject or ?
Danb2285
Well-known member
Fixed
Ha yeah self inject. Not trt or anything. I mentioned it a few tines in my last log.
bean5er
Well-known member
Dave's calling us cheaters yet he kicks his feet up to complete a pull up?!?! Please explain this 
Nice work Dan. How do you just sit on a bunch of Test and not use?
Macros got a tad skewed today not really sure what happened but not bad at all.
335p
135c
84f
Tightening up fellas. Things are going to get real interesting from hear on out. I'm currently a half lb below my goal and maybe a percent or two Fro. Breaking 10%. I really have no idea on BF. My avi pic I was told I was around 6-7%. I'll be happy with sub 10 at 210lbs. Bring it on baby. Gonna get my DOT physical this week give blood and then the fun begins.
Nice work Dan. How do you just sit on a bunch of Test and not use?
Macros got a tad skewed today not really sure what happened but not bad at all.
335p
135c
84f
Tightening up fellas. Things are going to get real interesting from hear on out. I'm currently a half lb below my goal and maybe a percent or two Fro. Breaking 10%. I really have no idea on BF. My avi pic I was told I was around 6-7%. I'll be happy with sub 10 at 210lbs. Bring it on baby. Gonna get my DOT physical this week give blood and then the fun begins.
iparatroop
Well-known member
I'll have you know that my first two or three pull-ups are strict form and only after that may I get a little sloppy. Hahaha.Dave's calling us cheaters yet he kicks his feet up to complete a pull up?!?! Please explain this
Love me some test, by the way.
Danb2285
Well-known member
Dave's calling us cheaters yet he kicks his feet up to complete a pull up?!?! Please explain this
Nice work Dan. How do you just sit on a bunch of Test and not use?
Macros got a tad skewed today not really sure what happened but not bad at all.
335p
135c
84f
Tightening up fellas. Things are going to get real interesting from hear on out. I'm currently a half lb below my goal and maybe a percent or two Fro. Breaking 10%. I really have no idea on BF. My avi pic I was told I was around 6-7%. I'll be happy with sub 10 at 210lbs. Bring it on baby. Gonna get my DOT physical this week give blood and then the fun begins.
Its ok i heard he sits down to pee..weird. I definitely dont have a bunch of test lol probably only 16 mils. And to be 100% honest I dont feel like I'm totally committed enough right now to run anything. Just too busy this time of year. And if I can't fully commit to something like that I'm not gonna do it. I bet your closer to 10% than u think bud
wasme
Legend
Sorry, somehow I must have missed that lol.
Danb2285
Well-known member
Lol all good buddy
Lukef2000
Well-known member
I started me an ECA stack this day, had me feeling very off at first then I soon mellowed out and had a nice clean rush of energy. Will add In an afternoon dose tomorrow as I started to fade around 5pm. I hit me some legs this morning...
Lower body hypertrophy (45 secs max rest)
Speed pulls - squats
235 7 sets of 3 explosive up slow negative
Leg press
7 plates per side x 13 x 11 x 9
Cable hack squat machine
The whole stack which is 450lb 2 sets of 15
Leg extensions
155 2 sets of 15
Stiff legged deads
265 x 10 x 8 x 7
Leg curls
110 3 sets of 15
Calves to finish off.
Was perfectly on point today 265g protein 121g carbs and 100g fats. I was on point up until my brother in law came over announcing he'd left his wife and wanted to go out for a few beers, the two coronas I had were not part of today's plan but had to be done.
Took some progress pics today and things are def heading in the right direction just slower than I'd like. Might have to start looking for a dress......
Lower body hypertrophy (45 secs max rest)
Speed pulls - squats
235 7 sets of 3 explosive up slow negative
Leg press
7 plates per side x 13 x 11 x 9
Cable hack squat machine
The whole stack which is 450lb 2 sets of 15
Leg extensions
155 2 sets of 15
Stiff legged deads
265 x 10 x 8 x 7
Leg curls
110 3 sets of 15
Calves to finish off.
Was perfectly on point today 265g protein 121g carbs and 100g fats. I was on point up until my brother in law came over announcing he'd left his wife and wanted to go out for a few beers, the two coronas I had were not part of today's plan but had to be done.
Took some progress pics today and things are def heading in the right direction just slower than I'd like. Might have to start looking for a dress......
superbeast668
Well-known member
Hey my man gotta have a drink or two sometimes. I'm a firm believer my last failure in bodybuilding was shutting out personal life and doing nothing but eating clean working out working and sleeping. I stayed away from friends didn't drink etc etc. well. I fell. Hard. Ballooned from 10% to 19% at the worst. Drank hard. Ate junk. Stopped lifting. Absolutely MUST find a balance.
bean5er
Well-known member
Very true and well stated SB!!
Nice work Luke. I was contemplating the ECA stack as well. Might give it a go the last 3-4 weeks.
Bro Day today boys.
Solid lift pretty big pump
W/u v bar 3x12
V BAR PUSH DOWNS 3 sec neg
15/12/9/6
- these hurt in a good way.
HS DIP MACHINE
5x8
TRIANGLE PUSH UPS
3 sets to failure
- first set killed me lol
SLIGHT DECLINE LYING EXT
4x15
SEATED DB CURLS
4x12
PREACHER MACHINE CURLS 3 sec neg
4x8
CG CHINS
3x failure
EZ BAR REVERSE CURLS
4x8
SEATED CALVES
5x20
-- Smoked, great sweat. Woke up at 206.6lbs today
wish I woulda thought a bit harder about the goal I set. Gonna be hard to get back up to over 208 but I'm going to give it hell.Also got one of my Elitefts packages (pretty much everything but my belt) which means the MD bands are here. Pretty stoked for legs on Monday!
Have a great weekend homies off day tomorrow
superbeast668
Well-known member
nice lift beans. that was a fun day i remember that week. dude the bands are a whole new ball game on leg day. i thought 3 sec negs were tough. holy mother of god. your legs will be crying tears of sheer terror. it hurts so good.
last night my macros ended up maybe a lil higher on the carb side. not sure how many carbs are in gin but i had 2 girly mixed gin and sprite zero's. i think i pushed my protein to around 400. i was mowing on jerky while we were hanging out playing cards watching bowl games. fun night though. needed that laid back just mess around type night.
smashed calves and abs today.
10x10 standing calves. yes. gvt calves.
5x10 donkey calves with a 5-0-5 rep count
kneeling abs off the high cable
hanging knee raises
the goodies should be here by wednesday. i miss but i dont miss test. i get crazy estro off it even with good e2 controls. if i have estro problems this time i may not cycle with it ever again.
oh more good news. my girl works 2 jobs. ones at a restaurant. 30 bucks for like 15lbs of chicken breasts. i knew she was good for something other than toothy bjs and sloppy sex! lmao. i kid she's actually a decent chick. doesnt complain (too much) about my AAS use. she doesnt know about injects but she knows about the "legal" orals that i use. she got funny about injects on my last cycle. she knows gear and gym came while before her though and she knows it will be here after her if she chooses to go that way.
anyways... good day of sports and solid eating. hope ya'll have a great weekend.
last night my macros ended up maybe a lil higher on the carb side. not sure how many carbs are in gin but i had 2 girly mixed gin and sprite zero's. i think i pushed my protein to around 400. i was mowing on jerky while we were hanging out playing cards watching bowl games. fun night though. needed that laid back just mess around type night.
smashed calves and abs today.
10x10 standing calves. yes. gvt calves.
5x10 donkey calves with a 5-0-5 rep count
kneeling abs off the high cable
hanging knee raises
the goodies should be here by wednesday. i miss but i dont miss test. i get crazy estro off it even with good e2 controls. if i have estro problems this time i may not cycle with it ever again.
oh more good news. my girl works 2 jobs. ones at a restaurant. 30 bucks for like 15lbs of chicken breasts. i knew she was good for something other than toothy bjs and sloppy sex! lmao. i kid she's actually a decent chick. doesnt complain (too much) about my AAS use. she doesnt know about injects but she knows about the "legal" orals that i use. she got funny about injects on my last cycle. she knows gear and gym came while before her though and she knows it will be here after her if she chooses to go that way.
anyways... good day of sports and solid eating. hope ya'll have a great weekend.
iparatroop
Well-known member
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wasme
Legend
The crash from ECA sucks large. I like taking mine every 4 hours (3 doses per day)..
Lukef2000
Well-known member
Well said beast and i totally agree! I don't drink much now at the best of times so I really don't feel that bad when I do have a couple. Once I move home permanently in a few months ill have to find a way to balance it all I guess. It's easy to avoid the bottle when you live 1000kms away from the boys!
Yeah I'm going to Have to play around with the dosing to find my sweet spot. The crash is not much fun!
MrKleen73
Legend
Maybe it is time to break out some androfactory madness on this goal. You don't have any nice PH's lying around?
Balance is key!
Very true and well stated SB!!
Nice work Luke. I was contemplating the ECA stack as well. Might give it a go the last 3-4 weeks.
Bro Day today boys.
Solid lift pretty big pump
W/u v bar 3x12
V BAR PUSH DOWNS 3 sec neg
15/12/9/6
- these hurt in a good way.
HS DIP MACHINE
5x8
TRIANGLE PUSH UPS
3 sets to failure
- first set killed me lol
SLIGHT DECLINE LYING EXT
4x15
SEATED DB CURLS
4x12
PREACHER MACHINE CURLS 3 sec neg
4x8
CG CHINS
3x failure
EZ BAR REVERSE CURLS
4x8
SEATED CALVES
5x20
-- Smoked, great sweat. Woke up at 206.6lbs today
Also got one of my Elitefts packages (pretty much everything but my belt) which means the MD bands are here. Pretty stoked for legs on Monday!
Have a great weekend homies off day tomorrow
Bands are just ridiculous! I love them!!!!
Letro doesn't do the trick for you? Speaking of I have some on the way...
Ehhh not a fan of that crash at all!
Yeah if you have the broch-aid ones that are lower dosed it makes it easier to step down.
MrKleen73
Legend
Day 5 Chest / Shoulder Pressing / Triceps / Triceps / Shoulder Width
HS Wide Grip Chest Press with Red Bands double looped - 45x20, 70x19 +4 +3 +3 +3 +3 = 16 - I pushed a little too hard for the last rep on the activation set and couldn't even get 5 on my first myo reps set. Had to take more breathes during my Breathing Pauses to get to my 15 well 16... Chest contraction was INSANE from the bands!
DB Borge Presses - Basically like a scott press or Arnold Press with no full extension - 37.5x20, 47.5 x20 +5 +5 +5 = 15 last 2 sets I barely got the 5th rep. Shoulder pump was intense!
Rope Triceps Extension - 60x20, 80x19 +5 +5 +5 =15 - major pump and crazy contraction to get the myo sets in.
Rope Over Head Triceps Extension - 80x16 + 5 +5 +5 =15 last 2 sets hands were together and couldn't turn wrists out at end but still an excellent contraction and the pump was ridiculous!
Machine Side Raises w/ Intentions - 70x20, 90x20 +5 +5 +5 =15 - my medial delts took a beating here, and filled up like balloons. Intentions on side raises you basically hold/press your shoulders down low, crunch your abs and keep your chin back try it it really targets the muscle and keeps the traps out of it.
On the supplement front I need to weigh myself but I feel I am beginning to grow but also that I am holding water even with the low carbs. Max-LMG is know for this so I am not freaking out since I will be off of it for 2 weeks before the day of reckoning. Plus I will be running about 60mgs of EPI for that two weeks so any water I have should fall of quickly.
HS Wide Grip Chest Press with Red Bands double looped - 45x20, 70x19 +4 +3 +3 +3 +3 = 16 - I pushed a little too hard for the last rep on the activation set and couldn't even get 5 on my first myo reps set. Had to take more breathes during my Breathing Pauses to get to my 15 well 16... Chest contraction was INSANE from the bands!
DB Borge Presses - Basically like a scott press or Arnold Press with no full extension - 37.5x20, 47.5 x20 +5 +5 +5 = 15 last 2 sets I barely got the 5th rep. Shoulder pump was intense!
Rope Triceps Extension - 60x20, 80x19 +5 +5 +5 =15 - major pump and crazy contraction to get the myo sets in.
Rope Over Head Triceps Extension - 80x16 + 5 +5 +5 =15 last 2 sets hands were together and couldn't turn wrists out at end but still an excellent contraction and the pump was ridiculous!
Machine Side Raises w/ Intentions - 70x20, 90x20 +5 +5 +5 =15 - my medial delts took a beating here, and filled up like balloons. Intentions on side raises you basically hold/press your shoulders down low, crunch your abs and keep your chin back try it it really targets the muscle and keeps the traps out of it.
On the supplement front I need to weigh myself but I feel I am beginning to grow but also that I am holding water even with the low carbs. Max-LMG is know for this so I am not freaking out since I will be off of it for 2 weeks before the day of reckoning. Plus I will be running about 60mgs of EPI for that two weeks so any water I have should fall of quickly.
Danb2285
Well-known member
Its weird I dont even notice when I take it...even at 25mgs
Montego1
Well-known member
Dat dare stim break time holmes.
Danb2285
Well-known member
Tried that once...didnt like it lol
Lukef2000
Well-known member
haha would you believe I don't have any androfactory stuff laying around! I do however have a bootload of ph/ds in my cupboard and my wife won't allow me to use anything due to my latest bloodwork results. Knew I should've lied to her about them lol
superbeast668
Well-known member
Off day. Gonna do some mass food prep. Maybe nap. Eat. You know. The norm. Be easy guys.
MrKleen73
Legend
Sounds like it is time to run through a couple weeks of 2 caps benedryl 3 times a day. Clears out the receptors even while on.
Surprising yes... Sucks about the blood work and the resulting privilege restriction. It sucks t be grounded...
SHAZAAM! That is a serious bump of ephedrine!
Sounds awesome I need to do this as well. I am thinking of making a concoction of slow roasted chicken breasts to crush throughout the week.
Okay Gents small progress update, weight is coming down some I am sitting at 202.8 as of this morning. Things actually look a little better than my pics from the 1st. Hopefully by next week we will see some serious progress on the composition changes. I will take a progress photo then to show where I am sitting.
As far as the MYO-Reps they seem to be working I find that I am a tiny bit sore after every workout more so on the second day than the first but I would definitely consider is a successful start so far.
Diet yesterday was 309 protein, 68 fats, 70 carbs for 2128 cals. Not a bad day at all. I didn't get my cardio in after the lift due to trying to be here when they delivered my bedroom set. However that just means I will be doing cardio tomorrow instead of taking the day off.
Here in a couple hours I am going in to do a leg workout. Today calls for Squats - Leg Press - Calves and Leg accessories. So that means some adductors and abductors will probably get tossed in and maybe some leg extensions and abs.
I just finished smashing 7 egg whites with 1 whole egg, 4 pieces turkey bacon and 1.5 cups of the chili from earlier this week. The count on all of that is 85p, 20f, 15 carbs - that was basically about 1.5 meals in one but it was my first meal of the day. I have at least one more big meal today to catch up and the rest will be normal sized. Contemplated a small refeed tonight of about 200 grams of carbs. I am due since Tuesday was the last day I had more than 80 grams. Plus it will workout well since it is a leg day after all.
wasme
Legend
I always thought it was the stopping the caffeine @ 600-800mg a day that made me feel like sh*t
Solid work there Chris
Same here
MrKleen73
Legend
Hyde, I don't really count the greens mostly mine are what is being totaled from the addition of nuts, and either blueberries or grapefruit or avacado. I try to keep those foods more prevalent in my day since they are also good sources of fiber and a plethora of nice micro nutrients. Plus I really enjoy them. That being said I do get some of the carbs in the form of tomato based sauces which really just make things more palatable therefore easier to stick too.
For example the chili I made earlier this week that had bamboo shoots, cauliflower and water chestnuts for textures. All of that was counted since I added everything up and divided by the total yield to come up with the macros per cup. However if I were just snacking on bamboo shoots, cauliflower or broccoli then no that would not end up in my daily count unless actually trying to achieve ketosis. Caloric effect of things like that are negligible to say the least. Also they do not really have an impact on blood sugar other than slowing the insulin release caused by a meal.
My diet is not a boxed diet, for carbs I choose to be under a certain amount and will typically fill any gaps under that amount with protein or fats to achieve caloric goals. Right now my normal low carb days are to fall between 2100-2200 calories. Also if I had an extremely high amount of fiber that day I do not sweat if my carbs go slightly over the goal. For example whether I eat 80g of carbs & 25 are fiber, or I eat 90 grams and 45 grams are fiber, then in reality the net carbs are actually lower the in the situation where I ate 90 grams total. So I look at the whole picture when structuring my final meal of the day.
Occasionally you will see greens as part of my count simply because I enter them into MyFitnessPal but like I said I am normally considering fiber count also. Which again makes them basically not count. My normal net carbs is more like below 55-60 gram on low days.
Hyde
Legend
Tomato-based sauces are where it's at for flavoring or "moisturizing" proteins, if you will. Yeah I never count the fiber carbs either. Appreciate the response; planning on a recomp before too long & gonna get back to tracking my nutrition (and lowering carbs). Right now it's just eat enough protein & listen to my body while I eat whatever I feel comfy with lol. Still in a bulky maintenance.
MrKleen73
Legend
I totally get that you just busted your ass to gain, gotta keep it!
Hyde
Legend
Ostarine is awesome. It's like it's doing the work for me lol; I feel like I'm cheating or something. I'm holding my muscle while leaning out a smidge basically just eating at what feels like maintenance. 200-350g of protein/day & I don't pay attention to anything else really; lots of carbs (even simple ones like biscuits, hashbrowns & such).
Montego1
Well-known member
How much are you running? 15mg or 25?
Hyde
Legend
About 2 wks or so into IML's Osta Rx @ 3 caps/day morn lunch & dinner as recommended, which equals 20mg.
Also on Erase Pro 1 cap/night btw, along with 3 caps of Growth from BSL. BSL is just releasing their PCT IV, which is expensive as all get out but has 60 12mg Ostarine Caps along with 37.5mg arimistane/cap, plus some tribulus & saw palmetto. So that's a nice lil all in one Ostarine supp too, & Celtic Labs Ostabol is only $20/bottle right now! That with a cap of Revolution PCT/night is the best bang for buck, easy.