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TGR Leaning out with the BPS Super Stack (Vanillean and DC

I took my first dose preWO this morning and after leaving the gym I was absolutely starving, until I had my second dose (at 1230).

I think I'll stick to dosing postWO so the appetite suppression hits when I'm at my hungriest.
 
RegisterJr said:
Thanks Misfit!

Yeah, I can't hang with a lot of what the big dogs eat. Chicken and broccoli for me.
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Well, I keep my fat intake up all the time, but I can't afford all of the free range and grass fed stuff.

Not until my wife starts to do what she wants and raises goats and chickens :D
 
Misfit28 said:
Well, I keep my fat intake up all the time, but I can't afford all of the free range and grass fed stuff.

Not until my wife starts to do what she wants and raises goats and chickens :D
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Ha. I had lots of chickens until last month, and I was so close to getting a cow. I just got tired of getting home so late and taking care of them. A few is manageable, and you don't have to feed/water daily. I had a couple dozen.

Maybe I'll do it again one day,

As for goats, say goodbye to your yard. lol
 
RegisterJr said:
Ha. I had lots of chickens until last month, and I was so close to getting a cow. I just got tired of getting home so late and taking care of them. A few is manageable, and you don't have to feed/water daily. I had a couple dozen.

Maybe I'll do it again one day,

As for goats, say goodbye to your yard. lol
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Good. I hate mowing the lawn ;)
 
Solid day 2 brother... remember you are on week 1 - day 2... of a 12 week program. Everything is written out the way it is for a reason. Take a look at guys like Breezy and DW - they'd be the first ones to tell you to run it as written.
 
wasme said:
Solid day 2 brother... remember you are on week 1 - day 2... of a 12 week program. Everything is written out the way it is for a reason. Take a look at guys like Breezy and DW - they'd be the first ones to tell you to run it as written.
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I need to check out that plan as well. I'm loving the 5/3/1 3 Month Challenge right now, I haven't pushed this hard in a while. Feels good :D
 
wasme said:
Solid day 2 brother... remember you are on week 1 - day 2... of a 12 week program. Everything is written out the way it is for a reason. Take a look at guys like Breezy and DW - they'd be the first ones to tell you to run it as written.
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I'll stick through it. I'm excited to try those tri-sets on arms tomorrow.

Misfit28 said:
I need to check out that plan as well. I'm loving the 5/3/1 3 Month Challenge right now, I haven't pushed this hard in a while. Feels good :D
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Send me your email if you need an MD template.
 
Chest is feeling slight tightness/DOMs. That makes me feel good.

Looks like I am going to spend some time tomorrow looking at vids/articles about breathing technique for heavy lifting... dammit. I guess I've been doing it all wrong.
 
RegisterJr said:
Chest is feeling slight tightness/DOMs. That makes me feel good.

Looks like I am going to spend some time tomorrow looking at vids/articles about breathing technique for heavy lifting... dammit. I guess I've been doing it all wrong.
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Always a good feeling isnt it. My lats are fried at the moment, tomorrow shall be brutal and I love it lol
 
Yesterday cals ended at 2,388 with 272/185/62 and 46 fibers.

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wasme said:
Always a good feeling isnt it. My lats are fried at the moment, tomorrow shall be brutal and I love it lol
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Yes it is. I feel nice and stiff this morning. Not sure I'd say sore at this moment, but I can feel that I've been out to work.

Today is back day, so hopefully he'll wear my lats out too!
 
Probably going to go with very limited breaks today, or may not finish. We'll see.

I forgot to mix my oat-protein shake and I had to let out and medicate one if our dog this morning. Lost about 8 mins.

Yes, the 8 min makes a huge difference.
 
Dumbbell Bent Over Row 133
Work up to a tough 8 , x3 sets.

-
Set 1 : 40x10
Set 2 : 60x10
Set 3 : 80x10
-
Set 4 : 105x8
Set 5 : 95x8
Set 6 : 90x10

Was a tough 8 until I dropped to 90. Seems that’s where I start having grip issues, between 91-100# per hand.

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Meadows Row 100

Set 1 : 75x10
Set 2 : 60x11
Set 3 : 60x10

Still have grip issues with these. I wonder if using the T-bar (Meadows has a ideo of him doing a set from the T-bar) would help, because I don’t think the rotation on the end of the BB helps any. The last set I felt a great pump, and almost did one more but decided to stick to the routine.

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Barbell Deadlift 335.5

Instructions: Work your way up to a tough 3. Then, stick with that weight and do 10 sets of 1 with 10 sec breaks between each.

Set 1 : 135x3
Set 2 : 225x3
Set 3 : 275x3
Set 4 : 305x3

Set 5 : 305x1
Set 6 : 305x1
Set 7 : 305x1
Set 8 : 305x1
Set 9 : 305x1 (dropped after this. It was more of a *grip issue than anything. See grip issue in notes at bottom)
Set 10 : 295x1
Set 11 : 275x1
Set 12 : 275x1
Set 13 : 275x1
Set 14 : 275x1

-This last set(s) was killer for me. Didn’t immediately feel the pump, but when racking the weights started too.

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Meadows Stretchers 200

Set 1 : 130x12
Set 2 : 150x10
Set 3 : 130x10

-Probably the best stretch and form I have ever done with these. I paused for a minimum of 2 seconds when stretched out and tucked my head down so good I lost my ear buds on the first rep of each set.

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NOT IN MD--

DB Bent Over Row w/ Squeeze. Two arms, one DROP Set:

Set 7 : 50x10
Set 8 : 40x10
Set 9 : 30x6
Set 10 : 20x6
Set 11 : 15x5


Notes:

*Grip*- No more gloves and no more straps as of two weeks ago. I really need to work on my grip. Some guy let me try a chalk –rock today just as I was leaving and I did a few pull-ups to test the grip and it works great. I’m going to get me some of that soon. Unfortunately, he said our gym ‘frowns upon chalk’. Fortunately, most of my workout is finished prior to the first employee coming in.

Felt after it was all over that I got a good workout. Too early to tell if I will have any DOMs, but I hope so.

I skipped my treadmill warmup today and I ended up having plenty of time.
 
My appetite is non-existent, but I'm really craving Kettle Cooked Chips. I know I'm not hungry because I can't think of anything else I really want. Not even a protein bar.

I just ate 3 cups of broccoli and that didn't help. Oh well, I'll stick it out.

It's a rough life. lol
 
Nice job with the volume! Jealous. What's the no straps or gloves (no flames other guys, this is RJ's log! Lol) Thanks for the email BTW! Lots to read and digest!
 
kenpoengineer said:
Nice job with the volume! Jealous. What's the no straps or gloves (no flames other guys, this is RJ's log! Lol) Thanks for the email BTW! Lots to read and digest!
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Ha, Thanks Kenpo!
 
RegisterJr said:
Yes, the 8 min makes a huge difference.
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8 minutes out of routine is big... for sure.

RegisterJr said:
Meadows Row 100

Set 1 : 75x10
Set 2 : 60x11
Set 3 : 60x10

Still have grip issues with these. I wonder if using the T-bar (Meadows has a ideo of him doing a set from the T-bar) would help, because I don’t think the rotation on the end of the BB helps any. The last set I felt a great pump, and almost did one more but decided to stick to the routine.

.
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Great work Thomas. With Meadows Rows you pretty much need to use straps. I use a barbell pushed into the corner of my garage and there is no way to really grip the end of an olympic bar. Using the strap for this will almost make the bar part of your arm and you'll be able to fry those lats.

Strong numbers on your stretchers too!
 
wasme said:
8 minutes out of routine is big... for sure.

Great work Thomas. With Meadows Rows you pretty much need to use straps. I use a barbell pushed into the corner of my garage and there is no way to really grip the end of an olympic bar. Using the strap for this will almost make the bar part of your arm and you'll be able to fry those lats.

Strong numbers on your stretchers too!
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Yep.


Bro, just use straps for lifts where your grip is an issue! There's no reason you shouldn't.
 
Thanks Wasme. Ok, so use straps for Meadows Rows, then. That'll for sure make them easier.



wasme said:
8 is big... for sure.
I use a barbell pushed into the corner of my garage. Using the strap for this will almost make the bar part of your arm!
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I dunno what to say.

Congrats?

:laugh2:
 
jimbuick said:
Yep.


Bro, just use straps for lifts where your grip is an issue! There's no reason you shouldn't.
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Ok. That makes things easier, for sure. I just read frequently that the best way to improve grip is no straps/gloves, and my grip is weak.
 
Ha!
 
jimbuick said:
Yep.


Bro, just use straps for lifts where your grip is an issue! There's no reason you shouldn't.
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^^This. I haven't used straps yet, but I will when I need to. My gym also recently banned chalk......Stuck there for at least another year :(
 
Misfit28 said:
^^This. I haven't used straps yet, but I will when I need to. My gym also recently banned chalk......Stuck there for at least another year :(
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My old gym was like that, I brought chalk in my gym bag and just didn't make a mess and it wasn't a big deal.
 
RegisterJr said:
My appetite is non-existent, but I'm really craving Kettle Cooked Chips. I know I'm not hungry because I can't think of anything else I really want. Not even a protein bar.

I just ate 3 cups of broccoli and that didn't help. Oh well, I'll stick it out.

It's a rough life. lol
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in to compare this stack to others by you i have followed!!!
 
RegisterJr said:
Thanks Wasme. Ok, so use straps for Meadows Rows, then. That'll for sure make them easier.
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Won't make it easier persae, as you will be able to use more weight and actually hold on. Also use them for the one arm rows if you need to. He wants you to kill those lats.
 
wasme said:
Won't make it easier persae, as you will be able to use more weight and actually hold on. Also use them for the one arm rows if you need to. He wants you to kill those lats.
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I want them killed too. I probably could've used straps for the DB rows too. I used to when going over 100.
 
thebigt said:
just wanted to say you are doing a good job and to keep it up!!!
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Thanks man! I still have weeks of progress to make, but I see results. Just trying to do it without crashing my metabolism.
 
Yesterday I went towards the upper end of my cutting calorie limit 2,598 calories with 276/216/71 and 48g fibers.

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I'm tired as heck this morning...
 
Weighing 193 this morning. I don't look that bloated, but I am (No BM yesterday). I'm only a day or two away from another weight drop if I know my body. I've been sticking to my diet pretty good.

I dunno how the next few days are going to go. Today is arm, and Meadows says it's short of 49 mins. I'm probably going to try and do the ab/calves WO afterwards.

Tomorrow, I dunno. I probably need an off day unless I do something really light like stretches or just cardio. I need to try not to sleep in on a weekday because the only thing that keeps my wife motivated enough to get up and work out is if I do.

Maybe I'll go in and play with the gyms foam rollers or something.

Saturday I'll probably rest all day.

Sunday I'm leaning towards another ab/calf day if they aren't too sore. It's also SAMs day so that just depends how long I spend shopping.

Just talking with myself here, as no one else gets up this early. Lol
 
Meadows lied. That took over an hour.
 
I'm lurking in here this early! You've been killing it so do the cardio or light weight workout just to get the wife in the gym. Nice job brother.
 
Super Set 1, Warmup:

Cable Rope Triceps Pushdown 140

Set 1 : 80x12
Set 2 : 90x12
Set 3 : 100x12
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Dumbbell Bicep Curl 37.5

Set 1 : 15x15
Set 2 : 20x15
Set 3 : 25x15
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Tri-Set 1:
No breaks except walking to and from-
4 total Sets-

Dumbbell Tricep Kickback 36
First six normal, last six pronated.

Set 1 : 30x6
Set 2 : 30x6
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 20x12

-These killed my forearms.
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Dumbbell Seated Bicep Curl 44.33
Did a 3s Neg even though the instructions didn’t say so.

Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8



Cable Rope High Pulley Overhead Tricep Extension 154
Did a 3s Neg even though the instructions didn’t say so.

Set 1 : 110x12
Set 2 : 110x12
Set 3 : 110x12
Set 4 : 110x12
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Tri-Set 2:
Same break scheme as above, 4 total sets.

Barbell Curl 107.67
8 reps, 3s Neg

DS-
Set 1 : 95x4
Set 2 : 85x5
DS-
Set 3 : 85x7
Set 4 : 75x1

Set 5 : 75x8
DS-
Set 6 : 75x7
Set 7 : 65x5 shorter neg

At this point I was mostly spent
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Dip Machine 208
3s Neg

Set 1 : 160x9
Set 2 : 160x8
Set 3 : 160x8
Set 4 : 160x8

That Neg made these tough and gave me crazy pump.

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Preacher Curl Machine 121
Squeeze at top.

DS--
Set 1 : 110x3
Set 2 : 80x3
Set 3 : 50x4

Set 4 : 70x8

Set 5 : EZ bar (weight?)x15 Was just lying there, and some dude wouldn’t stop just sitting at the preacher machine.

+1 Set of close grip standing EZ curl, squeeze at top.


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Notes:

Kinda wrote this down in a hurry. I completely forgot that I hadn’t this morning. My arms got a good pump, and my forearms and elbows are a little sore right now. But, I’m notsure if he killed my arms anymore than I normally do. I usually do a good job on these too. We’ll see how they feel tomorrow!
 
with those kind of workouts and keeping diet clean, if you aren't losing weight i bet your fat to muscle ratio has got to be improving....have you been keeping track of bf%...


sorry if you have already mentioned this, i've been busy and haven't followed the whole thread.
 
thebigt said:
with those kind of workouts and keeping diet clean, if you aren't losing weight i bet your fat to muscle ratio has got to be improving....have you been keeping track of bf%....
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No. I'm noticing huge changes in the mirror though.

I need to pick up calipers real soon.


thebigt said:
sorry if you have already mentioned this, I don't read what you write.
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:puppy_dog_eyes:
 
RegisterJr said:
No. I'm noticing huge changes in the mirror though.

I need to pick up calipers real soon.




:puppy_dog_eyes:
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get those calipers...much more accurate at measuring progress than mirror, and progress is a great motivator, imo.

your body type might be one that putting on muscle comes more naturally than losing weight.....
 
thebigt said:
get those calipers...much more accurate at measuring progress than mirror, and progress is a great motivator, imo.

your body type might be one that putting on muscle comes more naturally than losing weight.....
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Do you know where I can pick some up? Or do I need to use the interwebs?

Yes, that's the case...
 
RegisterJr said:
Do you know where I can pick some up? Or do I need to use the interwebs?

Yes, that's the case...
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yup...as the saying goes, google is your friend!!! e-bay/amazon, hell even BabysBuyhere.com has them.
 
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