Winter's over, it's time to get LEAN!! a Sparta Nutrition sponsored log

I have to agree with Chris on this one. I think you should go lower as you are going to use hard for another 4 weeks. This will look awesome at 6% with your tight skin.
 
Dma378 said:
Another 1,355 cals in the book:

2 PB sandwiches on 9 grain
(3 servings of PB)

2 Fiber One Bars

Veggies of course LOL

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And this is how you make it awesome

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Lol without a drink and some cotton mouth , that would be a stoners worse nightmare hahahahah
 
happy Easter Bro and to everyone on this thread-
 
Yeah buddy!! Good rest, good times, good diet over the weekend. Woke up at 204.8 this morning looking nice and dry and tight. Feeling fantastic.

First bottle of Lean will be over in a couple days. Will be adding Evomuse Abliderate Advanced this week to help target the love handles and lower abs. Which are coming along nicely as is, but I'm greedy for results and a look I've never achieved before.

Again, a new level of lean is coming on in the form of striations in the delts and firmness in the core.

Awesome session this morning, didn't want to leave.

17 minutes Interval Sprints
3 minutes Brisk Pace Incline Walk

Dips (60 second rests):
BW x 15
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+35lbs. x 10
+25lbs. x 10
+25lbs. x 10
BW x 13

DB Shoulder Press (straight up and down constant tension. 60 second rests):
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10
35's x 10

DB Side Laterals:
25's to failure drop to 15's to failure
25's to failure drop to 15's to failure
25's to failure drop to 15's to failure
25's to failure drop to 20's to failure drop to 10's to failure
25's to failure drop to 20's to failure drop to 10's to failure
Super Set
Decline Sit-Ups x 5 sets

Tricep Push Downs:
140 x 15
150 x 12
160 x 10 drop to 100 to failure
160 x 10 drop to 100 to failure
160 x 10 drop to 100 to failure
Super Set
Hanging Leg Raises x 5 sets

35 minutes moderate pace incline walk
 
Fuark....I like the results. I have 4 bottles of Lean sitting around. Decisions decisions...
 
jmaplewood said:
Ha ha it's been years, but yeah I agree. A dispensary just opened up 1/2 block from my work and it makes the entire area smell so good.
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Yeah had to explain a few things to my daughter while in Cali. "Daddy! Are they smoking marijuana?!?!?!?!" Yes Baby, it is legal here if you have a prescription. Anyone can get it if they have a medical reason, it isn't a big deal here. "Okay Daddy, why isn't it legal in Texas?" I have no clue Baby, but it should be...
ma70 said:
They cost a pretty penny even with the sale...haha. Thinking of a good old 8 week run at 4 caps daily.
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I don't blame you I wouldn't give them up to that guy either. Now this guy here, he knows how to appreciate a good gift! ;)
 
Aaaaww shiz-nit!! Just feeling great lately!!

Quick update, got a shiit ton of crap to do at work today. So here it is:

15 minutes Jump Rope / Speed Bag (4 Rotations)

Bent Over BB Rows (60 second rests):
135 x 15
155 x 10
165 x 10 (realized this wasn't going to make it long with the short rests)
155 x 10
155 x 10
155 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Reverse Pec Deck Rear Delt Flys:
70 to failure drop to 40 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
Super Set
Glute Ham Raises:
20
20
20
20
20

Spider Curls (45-50 second rests):
40 x 12
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Blood Flow Restriction Concentration Curls (used my jump rope to tie off):
30 x 10 each side
30 x 10 each side
30 x 10 each side
20 x 10 each side
20 x 10 each side

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30 minutes UPHILL jog, varying speeds and incline

Also added Evomuse Abliderate Advanced after post workout shower. Got a nice little tingle where I applied it on lower abs and hips/love handle area. Not sure if related but got almost like cotton-mouth about 10 minutes after applying it.

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Dma378 said:
Aaaaww shiz-nit!! Just feeling great lately!!

Quick update, got a shiit ton of crap to do at work today. So here it is:

15 minutes Jump Rope / Speed Bag (4 Rotations)

Bent Over BB Rows (60 second rests):
135 x 15
155 x 10
165 x 10 (realized this wasn't going to make it long with the short rests)
155 x 10
155 x 10
155 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Reverse Pec Deck Rear Delt Flys:
70 to failure drop to 40 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
85 to failure drop to 55 to failure
Super Set
Glute Ham Raises:
20
20
20
20
20

Spider Curls (45-50 second rests):
40 x 12
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Blood Flow Restriction Concentration Curls (used my jump rope to tie off):
30 x 10 each side
30 x 10 each side
30 x 10 each side
20 x 10 each side
20 x 10 each side

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30 minutes UPHILL jog, varying speeds and incline

Also added Evomuse Abliderate Advanced after post workout shower. Got a nice little tingle where I applied it on lower abs and hips/love handle area. Not sure if related but got almost like cotton-mouth about 10 minutes after applying it.

Invalid Link Removed
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Nice! Man you look awesome this last pic of you standing there shows more of your musculature than most shots you have posted up believe it or not. Shows the thickness and the separation you are getting from your shoulders and triceps.
 
MrKleen73 said:
Nice! Man you look awesome this last pic of you standing there shows more of your musculature than most shots you have posted up believe it or not. Shows the thickness and the separation you are getting from your shoulders and triceps.
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Agree. The bathroom selfie doesn't do much justice!!
 
You are going to be part of my motivation for my cut. The leaner you get the more I want to be there too!
 
Dma378 said:
Let's do it brotha!!
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This log is getting me some motivation too. I've had a new girlfriend for 2-3 weeks and my diet has gone to crap cause she's a foodie and I'm weak minded. Haha. So much for "12-15% year round"....
 
ma70 said:
This log is getting me some motivation too. I've had a new girlfriend for 2-3 weeks and my diet has gone to crap cause she's a foodie and I'm weak minded. Haha. So much for "12-15% year round"....
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Fight the urge or it will be 20-25% year round...
 
MrKleen73 said:
Fight the urge or it will be 20-25% year round...
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Heck yeah. I'm already looking at the mirror and wondering how lame I've been. Getting back on track! I don't think I've pudged up much, but eh, it'll get really bad if I don't put myself in check. I think I'm hovering at 15% as we speak.
 
This high volume is serving you well on cycle. Keep getting lots of rest though. This kind of volume has a way of catching up with you. Play hard, rest hard. :)

Yah like Chris said I'm anxious to be cut again.
 
DreamWeaver said:
This high volume is serving you well on cycle. Keep getting lots of rest though. This kind of volume has a way of catching up with you. Play hard, rest hard. :)

Yah like Chris said I'm anxious to be cut again.
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Funny you say this right now. Like a damn wizard. Today was the first day I felt underfed and overstimmed. Had to just cruise through a workout.
 
So as stated above, I felt a bit queasy and shaky and cracked out once I hit the gym this morning. Slept really good, so I thought it would be good, but not so much.

Intended to do 10 x 10 Squats and 10 x 10 DB Press. Here's what actually happened...

27 minutes Steady State Stairs (started feeling the uneasiness, knew Squats were not happening)

Overhand Cable Flys:
25 each side x 4 sets to failure

Flat DB Press:
45 x 15
60 x 10
75 x 10
75 x 10
75 x 10

Overhand Cable Flys:
30 each side x 4 sets to failure

Leg Extensions:
100 x 15
115 x 15
130 x 15
130 x 15
130 x 15
130 x 15
Super Set (with 45lb. Plate Side Bends between these)
Seated Calf Press:
115 x 25 x 6 sets

20 minutes moderate pace incline walk w/ vacuums

Meh....
 
Dma378 said:
Funny you say this right now. Like a damn wizard. Today was the first day I felt underfed and overstimmed. Had to just cruise through a workout.
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Well hehe not my first rodeo, I've been there. Hey grab some G8 for on cycle guys, you won't regret it. If I want to sleep 7-8 hours I use 2/3 of a scoop if I want 11 hours I use a full scoop. Magnificent product.
 
You got in there and crushed it, that is what is important!
 
MrKleen73 said:
You got in there and crushed it, that is what is important!
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Good point Chris, these are the workouts that are going to make the difference in the long run. If you can make it through the tough ones it's so much easier to make it through the good days. It's all a fuggin party cuz once you're done they all feel fuggin great!
 
Been hovering around 205 all week. Perhaps holding a bit of water. Have been trying not to use any Exemestane, but took 12.5mg last night.

Great workout this morning. Slept like crap, but no negative effect on workout that's for sure. When the pump sets in, really able to see nice separation in upper arms, delts and lats from the front.

Also learned I've been doing something wrong for years. So I never really feel like I get much out of the Seated Cable Rows. And I just happened to watch a video yesterday of someone doing them, and I noticed how low their hand position was on the contraction. Like below the belly button, almost pulling it toward their crotch. I have been pulling it more toward my sternum. So this morning I did it with the lower position and what a world of difference. Unbelievable what a few inches made. Like seriously felt an amazing squeeze at the bottom of the lats and traps. What a dipshiit LOL

25 minutes High Resistance Intervals on Elliptical

Clean and Press:
95 x 8
135 x 6
155 x 3
155 x 3
155 x 4

Kroc Rows:
85 x 15 each side
110 x 15 each side
125 x 12 each side
135 x 8 each side

Seated Cable Rows:
100 x 12
120 x 10
140 x 8
140 x 8
140 x 8

DB Side Laterals:
25's x 15
35's x 12
35's x 12
35's x 12 drop to 20's to failure drop to 10's to failure
Super Set (killer super set on the forearms!!)
DB Hammer Curls:
25's x 12
25's x 10
25's x 10
25's x 10 drop to 15's to failure drop to 10's to failure

Close Grip Lat Pull Downs:
140 x 10
150 x 8
150 x 8
150 x 8

BB Shrugs:
135 x 20
225 x 12
275 x 12
295 x 12
Super Set
Ab Wheel x 4 sets

13 minutes moderate incline walk
 
you have to expect some sudden weight gain when you are on these products. You gain a little muscle and muscle holds a lot of water. It usually levels off later in the run. Trust you diet. I eat at a deficit sometimes and still gain 3 to 5 lbs over a week.
 
DreamWeaver said:
you have to expect some sudden weight gain when you are on these products. You gain a little muscle and muscle holds a lot of water. It usually levels off later in the run. Trust you diet. I eat at a deficit sometimes and still gain 3 to 5 lbs over a week.
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Not so much any weight gain, I can feel the water. Usually feel it under my chin and lower legs/ankles. But agree, it will probably fall off after my next 600 carb day tomorrow LOL
 
Yeeeaaah!!!! Carb up day!! Got 4700 cals on tap for 600g carbs. Fell below 205 to 204.6 this morning. Last Friday morning before big carb day I was 207, so I'm on a good pace.

Haven't had a good BM all week, wondering if the Abliderate is having an effect on my regularity. I do like the sensation I get from it after applying. A bit of a stim effect and a warm tingle where applied.

Great sleep and a good session this morning. Pulled my best Deadlift in over a year. For those who aren't in my training log, I pulled an Intercostal muscle doing Deads last year January and it sent Squats and Deads back to the beginning basically after about 3 months off from both moves. Squats are at an all time high now, but Deads have been slower to come. I had PR'ed at 465 at time of injury. Today I pulled 425 for a feel-good rep.

22 minutes Stair Intervals

Deadlifts:
135 x 8
225 x 6
275 x 6
315 x 4
365 x 4
405 x 2
425 x 1

HS Incline Press (total weight):
90 x 16
180 x 15
230 x 10
250 x 6
270 x 4
270 x 4

Cable Crossovers (weight each side):
70 x 20
90 x 15
110 x 8
110 x 8
110 x 8

Skullcrushers:
70 x 12
80 x 10
80 x 10
Super Set
Decline Sit-Ups x 3 sets

Tricep Rope Pull Down:
80 x 10
100 x 10
100 x 10
Super Set
Rope Pull Down Crunches:
150 x 12
150 x 12
150 x 12
Super Set
Hanging Leg Raises x 3 sets to failure

13 minutes Moderate Incline Walk

I listen to some F-ed up music, but this had me feelin' it this morning!!

[video=youtube;4Bqb_b1UOnQ]https://www.youtube.com/watch?v=4Bqb_b1UOnQ[/video]
 
Dma378 said:
Been hovering around 205 all week. Perhaps holding a bit of water. Have been trying not to use any Exemestane, but took 12.5mg last night.

Great workout this morning. Slept like crap, but no negative effect on workout that's for sure. When the pump sets in, really able to see nice separation in upper arms, delts and lats from the front.

Also learned I've been doing something wrong for years. So I never really feel like I get much out of the Seated Cable Rows. And I just happened to watch a video yesterday of someone doing them, and I noticed how low their hand position was on the contraction. Like below the belly button, almost pulling it toward their crotch. I have been pulling it more toward my sternum. So this morning I did it with the lower position and what a world of difference. Unbelievable what a few inches made. Like seriously felt an amazing squeeze at the bottom of the lats and traps. What a dipshiit LOL

25 minutes High Resistance Intervals on Elliptical

Clean and Press:
95 x 8
135 x 6
155 x 3
155 x 3
155 x 4

Kroc Rows:
85 x 15 each side
110 x 15 each side
125 x 12 each side
135 x 8 each side

Seated Cable Rows:
100 x 12
120 x 10
140 x 8
140 x 8
140 x 8

DB Side Laterals:
25's x 15
35's x 12
35's x 12
35's x 12 drop to 20's to failure drop to 10's to failure
Super Set (killer super set on the forearms!!)
DB Hammer Curls:
25's x 12
25's x 10
25's x 10
25's x 10 drop to 15's to failure drop to 10's to failure

Close Grip Lat Pull Downs:
140 x 10
150 x 8
150 x 8
150 x 8

BB Shrugs:
135 x 20
225 x 12
275 x 12
295 x 12
Super Set
Ab Wheel x 4 sets

13 minutes moderate incline walk
Click to expand...

Dma378 said:
Yeeeaaah!!!! Carb up day!! Got 4700 cals on tap for 600g carbs. Fell below 205 to 204.6 this morning. Last Friday morning before big carb day I was 207, so I'm on a good pace.

Haven't had a good BM all week, wondering if the Abliderate is having an effect on my regularity. I do like the sensation I get from it after applying. A bit of a stim effect and a warm tingle where applied.

Great sleep and a good session this morning. Pulled my best Deadlift in over a year. For those who aren't in my training log, I pulled an Intercostal muscle doing Deads last year January and it sent Squats and Deads back to the beginning basically after about 3 months off from both moves. Squats are at an all time high now, but Deads have been slower to come. I had PR'ed at 465 at time of injury. Today I pulled 425 for a feel-good rep.

22 minutes Stair Intervals

Deadlifts:
135 x 8
225 x 6
275 x 6
315 x 4
365 x 4
405 x 2
425 x 1

HS Incline Press (total weight):
90 x 16
180 x 15
230 x 10
250 x 6
270 x 4
270 x 4

Cable Crossovers (weight each side):
70 x 20
90 x 15
110 x 8
110 x 8
110 x 8

Skullcrushers:
70 x 12
80 x 10
80 x 10
Super Set
Decline Sit-Ups x 3 sets

Tricep Rope Pull Down:
80 x 10
100 x 10
100 x 10
Super Set
Rope Pull Down Crunches:
150 x 12
150 x 12
150 x 12
Super Set
Hanging Leg Raises x 3 sets to failure

13 minutes Moderate Incline Walk

I listen to some F-ed up music, but this had me feelin' it this morning!!

[video=youtube;4Bqb_b1UOnQ]https://www.youtube.com/watch?v=4Bqb_b1UOnQ[/video]
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Congrats on that 425 pull, and that today is a carb up day. I like the music on that but I honestly did not understand any of what he said. Is it even English?
 
MrKleen73 said:
Congrats on that 425 pull, and that today is a carb up day. I like the music on that but I honestly did not understand any of what he said. Is it even English?
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Doesn't even matter what he's saying, it's just another instrument LOL. They are from Spain. I just like showing my bit of insanity to y'all every now and then!!
 
Dma378 said:
Doesn't even matter what he's saying, it's just another instrument LOL. They are from Spain. I just like showing my bit of insanity to y'all every now and then!!
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Yeah, in all honesty I don't pay a ton of attention to the lyrics I can understand anyway. I am that guy who knows the hook and even sometimes get's that wrong. I actually thought it was pretty cool, and yeah the voice was basically just another instrument. An interesting effect they used over it too.
 
And for anyone interested in how I get down on 600g of carbs and 4700 cals, it goes as follows:

Breakfast:
1 scoop HydroPro
1/2 cup Plain Rolled Oats
3 servings of Honeynut Cheerios
1.5 cups Whole Milk
1 Plain Whole Wheat Bagel

Lunch:
2 cups White Rice
6 oz. 93/7 Ground Turkey
1 whole Avocado
1.5 cups of Vegetable Medley (brocc, caulif, carrots)

Dinner:
2 servings Italian Sausage Lasagna
1 Sweet Potato
1 Plain Whole Wheat Bagel

Snacks:
2 Fiber One bars
3 packets Strawberries & Cream Instant Oatmeal
1.5 servings Margerine
2 servings Creamy PB
2 cups Whole Milk
1 pack Little Debbie mini Chocolate Donuts


Yeah buddy...cutting!!
 
Dma378 said:
And for anyone interested in how I get down on 600g of carbs and 4700 cals, it goes as follows:

Breakfast:
1 scoop HydroPro
1/2 cup Plain Rolled Oats
3 servings of Honeynut Cheerios
1.5 cups Whole Milk
1 Plain Whole Wheat Bagel

Lunch:
2 cups White Rice
6 oz. 93/7 Ground Turkey
1 whole Avocado
1.5 cups of Vegetable Medley (brocc, caulif, carrots)

Dinner:
2 servings Italian Sausage Lasagna
1 Sweet Potato
1 Plain Whole Wheat Bagel

Snacks:
2 Fiber One bars
3 packets Strawberries & Cream Instant Oatmeal
1.5 servings Margerine
2 servings Creamy PB
2 cups Whole Milk
1 pack Little Debbie mini Chocolate Donuts


Yeah buddy...cutting!!
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need this diet to fit my body haha... actually I just need yates84 metabolism so I can eat like a man and not a baby boy :( cutting under 2000 cals is the pits
 
booneman77 said:
need this diet to fit my body haha... actually I just need yates84 metabolism so I can eat like a man and not a baby boy :( cutting under 2000 cals is the pits
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Uuuugh, I'm at 2550 as my goal the other 6 days. Hitting it within 50 mon-thrus, and usually only hit around 2300 sat-sun
 
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