Getting big and Lean with Anabeta/X-gels/Alphamax and more

Now for today! Whats up everyone! sorry for the lack of posts! works been busy and ive been dead! Ive got some good news and bad news at the end of todays post, literally a freak incident happened after my lift... lets get into everything!!

Dosing for yesterday was as followed!
2 alphamax at 10 am and 2 alphamax will be taken with this next meal
2 anabeta taken 1hr pre workout with a meal (110g carbs) 2 taken with my ground beef meal in 5 minutes
4 ALCAR taken 30min pre workout
2 scoops Glycergrow taken with my c4
1 scoop of c4

the workout!
Back Squat
45x2
135x3
185x2
225x2
275x1
305x8
305x8
305x8
305x8

REP PR! WHOOOO i think this might be a pr with this weight although its close! Probably the easiest this has felt though!

Hang Snatch
95x5
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2

These are starting to feel pretty routine

Close Grip Bench Press
45x6
135x6
185x5
225x5
225x5
225x5

These are starting to feel much better as well!

RDL's
135x5
185x5
185x5
185x5

DId these light just so that I could make sure my happy was ok! Which it was.

Inverted Rows
bwx6
bwx6
bwx6
bwx6
bwx6
bwx6

heres where the issue happened... SO I finish my set and I slide to the edge of the power rack where I was doing the rows on. I put sit up put my feet together infront of me, and grab the rack to help myself get up (at this point my feet are almost together touching and im in a full squat). I stand up and take a step with my left leg. perfectly fine. I take a step with my right leg and BOOM my right calf feels like I just got stabbed. so i take another light step and same pins and needles feeling. the SAME feeling i felt in my hamstring when i pulled it.. I could have cried. after some walking around etc it felt alright i rolled on it with a lacrosse ball a bit and did some light stretching. The car ride home it felt ok but when i got home i felt more pain. walking normally is ok, not a big deal, it just feels type, but when i dorsiflex my foot (the position it would be in during a squat, the outter right part of my calf is tight/sore. When I planter flex (go on my tip toes) the outter right part of my calf hurts much worse.

I pulled/strained my calf standing up after my very last rep of the exercise. essentially being done with my lift....

ARE YOU F*&CKING KIDDING ME RIGHT NOW. AFTER A WEEK FULL OF PRS...

so i got home and iced for a bit and my current status is just sore. it feels tight but walking is ok.. Dont know if ill be able to do lower body tomorrow or snatch but I sure hope so after warming up. if not its gonna be another upper body day.

Extremely disappointed and just cannot believe that this happened. I am hoping its not bad in the morning but ill keep everyone updated!

Also going to post my macros later!
 
iThrow said:
Now for today! Whats up everyone! sorry for the lack of posts! works been busy and ive been dead! Ive got some good news and bad news at the end of todays post, literally a freak incident happened after my lift... lets get into everything!! Dosing for yesterday was as followed! 2 alphamax at 10 am and 2 alphamax will be taken with this next meal 2 anabeta taken 1hr pre workout with a meal (110g carbs) 2 taken with my ground beef meal in 5 minutes 4 ALCAR taken 30min pre workout 2 scoops Glycergrow taken with my c4 1 scoop of c4 the workout! Back Squat 45x2 135x3 185x2 225x2 275x1 305x8 305x8 305x8 305x8 REP PR! WHOOOO i think this might be a pr with this weight although its close! Probably the easiest this has felt though! Hang Snatch 95x5 135x2 135x2 135x2 135x2 135x2 135x2 135x2 135x2 These are starting to feel pretty routine Close Grip Bench Press 45x6 135x6 185x5 225x5 225x5 225x5 These are starting to feel much better as well! RDL's 135x5 185x5 185x5 185x5 DId these light just so that I could make sure my happy was ok! Which it was. Inverted Rows bwx6 bwx6 bwx6 bwx6 bwx6 bwx6 heres where the issue happened... SO I finish my set and I slide to the edge of the power rack where I was doing the rows on. I put sit up put my feet together infront of me, and grab the rack to help myself get up (at this point my feet are almost together touching and im in a full squat). I stand up and take a step with my left leg. perfectly fine. I take a step with my right leg and BOOM my right calf feels like I just got stabbed. so i take another light step and same pins and needles feeling. the SAME feeling i felt in my hamstring when i pulled it.. I could have cried. after some walking around etc it felt alright i rolled on it with a lacrosse ball a bit and did some light stretching. The car ride home it felt ok but when i got home i felt more pain. walking normally is ok, not a big deal, it just feels type, but when i dorsiflex my foot (the position it would be in during a squat, the outter right part of my calf is tight/sore. When I planter flex (go on my tip toes) the outter right part of my calf hurts much worse. I pulled/strained my calf standing up after my very last rep of the exercise. essentially being done with my lift.... ARE YOU F*&CKING KIDDING ME RIGHT NOW. AFTER A WEEK FULL OF PRS... so i got home and iced for a bit and my current status is just sore. it feels tight but walking is ok.. Dont know if ill be able to do lower body tomorrow or snatch but I sure hope so after warming up. if not its gonna be another upper body day. Extremely disappointed and just cannot believe that this happened. I am hoping its not bad in the morning but ill keep everyone updated! Also going to post my macros later!
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Well, sorry to be the bearer of bad news, but if you did strain your gastroc then its probably going to be worse tomorrow!

iThrow said:
I KNOW ;) but like I said, I dont track veggies and some fruits most of the time, so my fiber is actually higher than what it appears :D
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Gotcha!
 
NattyForLife said:
Well, sorry to be the bearer of bad news, but if you did strain your gastroc then its probably going to be worse tomorrow!
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I know thats what I fear... But it seems like if it is the gastroc its right near the tendon, although it is near the outside part where the soleus connects to the plantaris tendon.. Which ironically my hamstring injury occurred towards the bottom right near my tendon as well.. I wonder why its a reoccurring that i get muscle strains right at the tendon point rather than towards the middle of the muscle.

oh kinesiology student checking in :)
 
iThrow said:
I know thats what I fear... But it seems like if it is the gastroc its right near the tendon, although it is near the outside part where the soleus connects to the plantaris tendon.. Which ironically my hamstring injury occurred towards the bottom right near my tendon as well.. I wonder why its a reoccurring that i get muscle strains right at the tendon point rather than towards the middle of the muscle. oh kinesiology student checking in :)
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Oh physical therapy student checking in! :)
 
NattyForLife said:
Oh physical therapy student checking in! :)
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ayyyy come help me out!

Quick calf update for everyone! Woke up this morning and it was feeling tight! After walking around on it for a bit, its a dull aching sensation. not even pain really. I can walk pretty normal, just when It gets stretched at all is when I will occasionally feel a pins and needles feeling. ASIDE FROM THAT, I'm feeling confident that this should be too long of an injury. I have a great feeling that by Monday Ill be able to start doing a little leg work! Saturday I will start rolling on it a bit getting some of the scar tissue and knots worked out! Any other suggestions.
 
iThrow said:
ayyyy come help me out! Quick calf update for everyone! Woke up this morning and it was feeling tight! After walking around on it for a bit, its a dull aching sensation. not even pain really. I can walk pretty normal, just when It gets stretched at all is when I will occasionally feel a pins and needles feeling. ASIDE FROM THAT, I'm feeling confident that this should be too long of an injury. I have a great feeling that by Monday Ill be able to start doing a little leg work! Saturday I will start rolling on it a bit getting some of the scar tissue and knots worked out! Any other suggestions.
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Dont do any exercises that heavily strain your calf, and do some very very soft stretching after workout! Also ice after exercise for 10-15! You can also hand massage it or use a tennis ball to gently massage! Hand massage would probably be easier! Good luck!
 
NattyForLife said:
Dont do any exercises that heavily strain your calf, and do some very very soft stretching after workout! Also ice after exercise for 10-15! You can also hand massage it or use a tennis ball to gently massage! Hand massage would probably be easier! Good luck!
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Thanks a ton man! Keep in touch in the log i may have more questions for you! Would you say a foam roller or lacrosse ball would be a little too much on the calf already? I fear stretching it the day after the injury although you would know better than me.. But when I had a grade 2 hamstring strain in feb, the AT students at my university had stretched it and it made it worse... I spose light stretching wouldnt be a bad thing just to get blood moving in it! Thank god next week is deload week, but max out week the week after! :eek:

also any suggestions for off days? basically i lift monday through thursday and have 3 straight days off, but gonna not do lower body today so ill have 4 days off of it
 
iThrow said:
Thanks a ton man! Keep in touch in the log i may have more questions for you! Would you say a foam roller or lacrosse ball would be a little too much on the calf already? I fear stretching it the day after the injury although you would know better than me.. But when I had a grade 2 hamstring strain in feb, the AT students at my university had stretched it and it made it worse... I spose light stretching wouldnt be a bad thing just to get blood moving in it! Thank god next week is deload week, but max out week the week after! :eek: also any suggestions for off days? basically i lift monday through thursday and have 3 straight days off, but gonna not do lower body today so ill have 4 days off of it
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Is it bruised at all? And what would you rate your pain while walking on a 1-10 scale? 1 being no pain and 10 being the worst pain you have ever felt!
 
NattyForLife said:
Is it bruised at all? And what would you rate your pain while walking on a 1-10 scale? 1 being no pain and 10 being the worst pain you have ever felt!
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I took a pic that ill post in a bit, its hard to tell if its bruised or not, maybe slightly swollen. pain when walking is probably a 1-1.5. maybe every 6th step theres a little pins and needles feeling, but the rest of the time its just a dull achyness. not really any pain!

EDIT: Id call it discomfort level 2 more/less and my mother said when looking at it i have kind of a small shadowed ring on the outer lateral side. basically the part showing in my avatar pic hah
 
iThrow said:
I took a pic that ill post in a bit, its hard to tell if its bruised or not, maybe slightly swollen. pain when walking is probably a 1-1.5. maybe every 6th step theres a little pins and needles feeling, but the rest of the time its just a dull achyness. not really any pain!
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Ok, your injury is likely a grade 1 injury since it is slightly swollen and hardly any pain! So, just do some very very VERY soft stretching of the calf! Also you can hand massage it or use a tennis ball! If you use lacrosse ball, i wouldn't put to much pressure on it!

Edit: dont do anything that is painful, stretching and strengthening wise!
 
Sory to hear about your calf. I see our resident PT student already suggested ice and a tennis ball. A tennis ball can do wonders. I keep one in my gym bag and use it daily when I foam roll.
 
NattyForLife said:
Ok, your injury is likely a grade 1 injury since it is slightly swollen and hardly any pain! So, just do some very very VERY soft stretching of the calf! Also you can hand massage it or use a tennis ball! If you use lacrosse ball, i wouldn't put to much pressure on it!

Edit: dont do anything that is painful, stretching and strengthening wise!
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Awesome, thanks a ton man! Ill keep everyone updated! Im going to be taking it easy for the next 4-5 days with no leg exercises! I dont have a tennis ball but i will find something... plenty of lacrosse balls though :D
AntM1564 said:
Sory to hear about your calf. I see our resident PT student already suggested ice and a tennis ball. A tennis ball can do wonders. I keep one in my gym bag and use it daily when I foam roll.
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Thanks man, and yeah looks like doctor natty was right on it eh? ;) Ill look into the tennis ball!
 
Good evening everyone! quick update before bed! Made it through an upperbody workout with no calf pain from walking around or unloading/reracking weights! Very happy about that went ahead and did some light rolling for a minute on it with a lacrosse ball and some very light stretching, 2 sets of about 10 seconds and didnt feel any issue. I felt more of a stretch on the medial portion of my calf rather than the lateral which is where the injury is. SO with that being said I believe im starting to recover already. Still some mild discomfort when flexing/stretching it randomly but nothing worse than before. I did notice it definitely is a bit swollen and very very lightly bruised.

Iced it at about 9 (workout ended at 730) and it felt good. that went on for about 15 minutes before just resting it after and now laying in bed it feels ok, just a little tight

All in all im gonna say this is a 5-7 day injury before I can start doing some light stuff so thank god its a deload week next week! No more workouts this week so ill be spending some time rolling and massaging it myself hoping to work some blood in and break up a little scar tissue!
 
NattyForLife said:
Yea, you should be back at in about a week maybe 2 weeks max!
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thats the goal!

hey everyone, pretty good workout yesterday besides this knot in my left pec/armpit that limits my ROM a bit on dumbbell stuff, but I did hit a pr and that made me happy! I want to get one of those deep tissue massages like jimmy bluff does, the ones that break everything up, man oh man id pay $500 a session just to get my hams quads chest and biceps straightened out. No leg/olympic lifts for the next few days and maybe will be skipping on monday!

Dosing for yesterday was as followed!
2 alphamax at 10 am and 2 alphamax will be taken before bed
2 anabeta taken 1hr pre workout with a meal (110g carbs) 2 taken with my chicken meal at 9pm
4 ALCAR taken 30min pre workout
4 xgels taken 20min pre
2 scoops Glycergrow taken with my c4
1 scoop of c4

I REALIZED IVE BEEN NEGLECTING TO PUT X GELS DOWN FOR QUITE A FEW WORKOUTS WHAT THE HECK ive still been dosing x-gels at 1g 30min pre on workout days.

THE WORKOUT :D

Chest warm up consisting of a few machines and some dumbbell stuff

Incline dumbbell press supersetted with flat dumbbell flye
75/35x6
75/35x6
75/35x6
75/40x6
80/40x6 PR
75x1 Got it up in the air and my left pec by my armpit was screaming, decided to just caller a day there

Cable Pressdowns
70x12
110x10
150x10
150x8
130x5

Spider curl
30lb+barx10
30lb+barx12
30lb+barx12

1 arm underhand pressdown
30x10
37.5x12
45x12
50x12 PR

1 arm dumbbell preacher curl
20x10
20x8
20x10
i have a light of tightness in the lateral portion of my left forearm which makes it tough for me to feel this is my left bicep :(

Pec Flye Machine
62.5x10
87.5x10
1 arm at a time 112.5x10

did this just to stretch out the pecs a little bit, flexibility is a great thing!

rope pressdown
50x15
57.5x15
57.5x15

did this just as a burnout

some miscellaneous ab work and a little light stretching and rolling on the calf and that was all!

Calf this morning is a little sore but nothing too bad

going to be icing tonight before bed and do a little rollout session before! along with a little massage gonna post my macros in a sec... opted for the low carb day yesterday so I can binge a bit at a birthday party tonight ;)

AGAIN
fiber was slightly higher than stated...
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AntM1564 said:
An injury is usually sore in the morning since your just laying around all night. Keep icing and rolling my man
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thats what i figured! I work in retail so i am walking around quite a bit all day I get breaks where i can sit every once in a while but otherwise im almost always on the move!
 
Good morning everyone, another busy saturday here! yesterday went fairly well as far as my calf goes! A little dull achy-ness this morning but obviously its because its the morning, once I get moving around that goes away 75% of the time! Was at a birthday party last night and had my macros tracked up until i got there and then ya lost me at the 2 plates of nachos.... but i'm back on track today despite running out of food to prep! They feed us a couple of brats at this big boat show but hopefully ill be able to run away for a bit to get something a little bit better!

SO last night for my calf, i iced it from 11-11:15ish and then rolled on it for probably 5/10min it felt pretty good but im sore this morning! Going to probably do the same thing tonight!

Dosing for yesterday was 2 alphamax caps upon waking, and 2 caps right before bed
1 anabeta with my first 3 meals, then 1 right before bed with some alphamax and nommy mozzarella and crackers!
 
AntM1564 said:
Do you have an ace bandage to wrap your calf with?
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yes i do! I havent done it/didnt think to do it because i figured keeping it open while i was working was a good idea, since it was allowing decent blood flow etc.. but ive been wrapping the ice on to the side with one!

GOOD MORNING EVERYONE

calf update real quick! Still feeling kind of "ehhh" but progress is being made. DO i think i can squat 385 tomorrow? NOPE BUT i am going to possibly do some leg exercises (leg extensions curls press slow lunges and possibly rdls depending on how it feels) theres a chance i may squat light but i will keep it bandaged the entire time and see how i feel! again i iced first, then rolled out last night but tonight i may switch it up and go the otherway around after i do some grocery shopping. hopefully this thing can heal completely in a couple more days before i ease back into things

Dosing for yesterday was 2 alphamax caps upon waking and 2 immediately before bed
2 anabeta with everything under the sun at grandmas house (love her cooking) and then 2 with a small meal right before bed.

I didnt get the chance to eat much yesterday because theyre serving brats at work for this boat show event.. only problem is theryre 25g fat 10g carbs and 9g protein.. so no thanks to that.

Hopefully ill be able to meal prep today and still finish off the week strong!
 
AntM1564 said:
Just be careful with icing it too much

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Was just doing 15min/night. only did it 4 nights in a row.. ive been told not to ice past 5 days so thats what the plan was :D also that article was the reason i wasnt doing any sort of compression elevation and just a short amount of time for icing. but i spose ill look into other methods. I only did it to reduce swellin/bruising
 
iThrow said:
Was just doing 15min/night. only did it 4 nights in a row.. ive been told not to ice past 5 days so thats what the plan was :D also that article was the reason i wasnt doing any sort of compression elevation and just a short amount of time for icing. but i spose ill look into other methods. I only did it to reduce swellin/bruising
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Also since its been about 3-4 post injury, you can alternate heat and ice!
 
AntM1564 said:
Avoid heat the first three days since heat can make the inflammation worse I believe.
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precisely, avoid heat and stretch until swelling has gone down thats why you use ice at first. then go ahead and heat/ice and begin stretching/rehab. wish i had a stim/ultrasound machine at home i could use!
 
NattyForLife said:
True, but its been around 3 days i believe!
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yep injury was wednesday! Gonna heat before bed tonight!

Hey all so, idiot me really messed up again this morning by forgetting to take 2 of my alphamax caps! I actually didnt even take a single supplement tonight because i have been super busy! SOO with that being said im happy to say i got quite a bit of food prep done tonight and ill be set all week into the weekend!

dosing for today was 2 alphamax caps just recently with a meal
1 anabeta with a brat and bun at 6 and 2 more with my home made hamburger helper meal! ill be taking my last one with some cereal before bed

as far as the calf goes like i said ill be heating it before bed with either a heating bad or a warm cloth or something and then doing a little bit of rolling on it with a foam roller.

as far as the workouts this week i may have two leg days or depending on how the calf feels tomorrow, i may squat and get after it slightly!

Also picked up some gatorade powder for my intra workout as i havent been able to really hit my carbs, plus it tastes good and im going to be getting some aminos to go with it!!
 
AntM1564 said:
I hate food prep at the time of prepping, but love that I can just take my meals to work and school the day of!
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absolutely! It feels so tedious and you cant really do much while youre cooking, especially if youre grilling (like i do) BUT then i can just pack 3lbs of chicken and a lb of rice in my bag with my food scale and im set for a couple days!
 
NattyForLife said:
Throw it in the oven for 35 mins! Boom! Done with my weeks worth of chicken!
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never made oven baked chicken before... i may have to consider that when its a bit cooler outside, otherwise the apartment gets to be over 9000 degrees and i start lookin like i just got outta a pool
 
I can't wait to get a grill! But for tender, juicy, and bulk chicken, nothing beats the slow cooker! Put that thing on overnight and you're good to go.
 
AntM1564 said:
I can't wait to get a grill! But for tender, juicy, and bulk chicken, nothing beats the slow cooker! Put that thing on overnight and you're good to go.
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BUT EVERYTIME I DO THAT IT ENDS UP DRY. seriously, idk what it is about it. 8 hours on low with a bunch of seasonings and some water and it comes out juicy but then turns into a really dry almost paste :/ ill master it one day!

Good evening all! going to be posting the workout tomorrow because today was kind of a deload day, i just went with what i felt comfortable on squat and worked up to 385 with a belt/wrapped calf. i got loose at the bottom and didnt feel real comfortable so i think im going to let my calf rest a bit more and go for a max out on thursday. ill probably work up to a decent clean single and snatch single this week but nothing thats going to affect my calf. if it hurts at all im stopping, i dont want any more issues than i already have! As far as the squat today went, it felt alright, slightly sore after but just that dull tight achyness, not pain. did a lot of calf stretching work today as well with no problem so thats a positive. Also rolled on it for any hour so its pretty sore now but thats a good thing.

macros are also almost on point today which is nice! Fat is quite low but otherwise protein carbs and FIBER IS NOT BAD ;)

edit: oh did i mention i hit a 15lb bench PR.... im now part of a new club... :D
 
Good morning everybody! Hope everyone is staying out of the gross 95% HUMIDITY WERE GETTING :) aside from that everythings going pretty well. Also aside from waking up 6 times to pee last night and the brutal calf cramps i had this morning at 4am... things are going alright Also finishing my first 4 weeks on X-Gels and alcar and noticed i got slightly jipped :( i started my log on a wednesday and so i should have 4 more caps of both x-gels as well as ALCAR, and well i have 1 cap of x-gels and 3 alcar. CMON SNS YOURE KILLIN ME!

Dosing for yesterday was:

2 Alphamax caps upon waking and 2 right before bed at 11:30
2 ANabeta caps at 430 with my pre workout meal and 2 caps with my post workout egg burrito
4 x-gels 30min pre workout
4 alcar 30MIN pre workout
2 scoops glycergrow 15min pre
1 scoop c4 (directly in the mouth 15min pre)

intra workout i went with
8g creatine
gatorade powder (40g carbs)
1 scoop glycer grow
.5 scoops c4
(aminos soon)

THE WORKOUT

Back Squat
135x4
225x1
275x1
315x1
365x1
385x1

Was supposed to be a max out but 365/385 felt rough, i felt loose on the way down and on the way back up so they were ugly and felt way heavier than they should have, calf isnt quite ready so ill give it another go on thursday! The calf did feel a little sore as i wrapped it with an ace bandage once i got above 315. so i think it was sore because i did wrap it

Bench Press
45x5
135x3
185x2
225x1
265x1
300x1 [size=+3] 15LB PR[/size]
315x nope soon though

SO im ecstatic im finally in the 300-400-500 club for bench squat and deads! I think i would have been good for 305/310 had i jumped straight to it. but that darn knot in my left pec kinda prevented me from going any higher! gotta roll that thing out.

BAsically this is a 15lb pr in 6 weeks... awww yeah

Wide grip lat pulldown
110x10
130x12
140x10
140x10

1 leg calf raises on seated leg press
25x10
37.5x10
37.5x10
50x10

These felt ok didnt have any issues with the calf here.
calf stretch on seated calf machine
No weight but 3 sets of 10 with me pushing down on the piece that went across your thighs.

Then a guy asked me to spot him on a set of 5 @275 squats. so after this jackass doesnt even hit parallel on any of the first 4 reps (powerlifter stance andhe does very low bar, dangerous low bar) i go down with him on the 5th to which he good mornings about 5in of the lift and dumps the bar off his back to which i zercher squat this b*tch down to the ground. WTF MAN i had my arms around his chest helpin him keep it up and he just bailed on it. you never do that when 1 person is spotting you from behind. then literally 5 seconds later he says "damn i coulda got that"...../rant wtf thats how people get hurt. then about 20 seconds later a fire alarm went off so i went outside for 10min.... ha now back to the lift.

Hanging leg raises
4x10
1 set of rockers (basically hanging oblique crunches but i went left then right) so 1x20 total

Cable Tricep Kickback

3x10@30lbs

and that was the workout! I did a lot of stretching and foam rolling on the calves and hammies and theyre sore today. If the calf feels ok i think im gonna max on snatch clean or front squat today so we will see! Sense i was a little loose with my back squat my lower back is slightly sore. Havent been able to front squat because of the back issue but i think i should be ok now as long as i remember not to tuck my pelvis! Ill video tape for depth if i can!

MACROS! YES my fiber was higher than what was listed, i had some other veggies for lunch, lay off me... ;)
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AntM1564 said:
Nice bench PR! Did you eat nothing but eggs lol. My fat breakdown usually looks like that when I do.
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CLOSE ;) breakdown was about 16oz of chicken which yielded 3g fat up until the workout, post workout i had a scoop of XF 2.0 casein and 2 scoops of top secret whey which was about 16g fat. and then for dinner i had 5servings of eggwhites 3 whole jumbo eggs 1.4oz of fresh mozzarella and then 1oz of fresh grated Parmesan on a couple of tortillas. that yielded about 35g fat
 
AntM1564 said:
Fresh mozz! I love Tomato and mozz salad in the summer
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nicksox15 said:
Is there anything better than fresh Mozz? Well maybe but not much!
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being from wisconsin theres a nice farm down the road that one of my friends parents own that produces some cheese and i occasionally get some FRESH fresh cheese. plus they age cheddar right in house so yeah im loving that ;)
 
Morning all! Hope everybody has started off their humpday with a bang! (no pun intended). Yesterdays workout was another fairly good one! I was content but not satisfied with my snatch work! I prd and got a video though so lets get right into this!

Dosing for yesterday was:

2 Alphamax caps upon waking and 2 right before bed at 9:30
2 ANabeta caps at 400 with my pre workout cereal and 2 caps with my post workout egg sammich
4 x-gels 30min pre workout
4 alcar 30MIN pre workout
2 scoops glycergrow 15min pre
1 scoop c4 (directly in the mouth 15min pre)

intra workout i went with
8g creatine
gatorade powder (50g carbs)
1 scoop glycer grow

The workout

Snatch
45x5
95x3+complex (low pull, high pull, muscle snatch, full snatch, hang snatch)
135x2 complex(high pull, power snatch, full snatch)
155x1
175x1
195x1************* 5lb PR
205x1************* 15lb PR
215x0
215x0
215x0
215x0 FUK ME I was so close on two attempts, i got under it but left the bar too far our in front of me to recover.

still a 15lb pr and i got 205 on my first try! 225 by the end of the summer!!

[video=youtube;258p1_5jRRI]https://www.youtube.com/watch?v=258p1_5jRRI[/video]


Dumbbell Shoulder Press
40x10
50x10
60x10

1 arm leaning side lateral
30x10
30x10
30x10

Close grip standing cable curls
50x10
70x10
77.5x10
77.5x10
85x10

Seated leg pres calf raise+stretch
50x10
50x10
50x10

Lots'o stretching and i went home!

Macros for yesterday were kinda eh... didnt really get the chance to meal prep like i wanted.. protein felt low and fat felt real low.. today will be better. Now that im consuming more chicken than turkey and steak, my fat levels are a lot lower
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ill be maxing out on clean today! Previous PR that i hit was 275 and that was a power clean. hoping to get that maybe in a full clean or higher if possible, cleans have been alright lately, just been having issues catching it in a full squat and keeping my hands on the bar!
 
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