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Animal Instincts to GFH!

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[size=+1]Day 59.[/size]
The Workout: Gunz/Abz
-CGBP: WarmUp; 2x5 (225); 1x5 (245); 1x5 (255); 1x5 (275) + 275x5 ... ****ing right a new PR... didn't feel that bad either... I had a slight tap on the last rep but was more like a sneeze from the spotter haha
*SUPERSET w/*
-Standing Alt. DB Curl: 5x5-8 (45; 45; 50; 50; 50) I tried to go heavier on these and still maintain a good form...Felt great...

-V-Bar Pushdowns: 1x15 (STACK); 3x12 (STACK + 45lb)
*SUPERSET w/*
-E-Z Bar Cable Curl: 1x12 (110); 1x10 (130); 1x10 (130); 1x8 (STACK) DROPSET 1x8 (120)

-Rope Pushdowns: 3x12... last set did another dropset...I forgot the weight on these but I'm pretty sure they were around the 120 mark
*SUPERSET w/*
-DB Concentration Curls: 3x10 (25) Haven't done these in like 12 years and they felt amazing... great way to finish the pump off...

-Hanging Knee Raises: 4x15

-Ab Crunch Machine: 4x15


Impressions:
-Didn't get to go to the game :( Got stuck w/ a **** ton of HW to do...
-I did eat a ton of chicken as well as all that ground beef... time to GFH
-My legs have incredible DOMS today... slowly getting unsore in my back but delts/traps still fried haha
-Gonna rest up all weekend and go to the Gary Allan/Eric Church concert tonight
-Have a great day everyone... and enjoy the weekend...
 
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[size=+1]Days 60 & 61.[/size]
The Workout: OFF
-Had an awesome off weekend... slept for bout 12 hours one day haha
-Saw that new movie The Express... its damn goooood
-Went to a Gary Allan/Eric Church concert and it was bad ass... sat 10 rows back... :afro:


Impressions:
-Just finishing up the last week or week and a half on this stack... I am loving it...
-Lotta rest, recovery, food FTW!
-I will post up today's workout a little later....
 
As always flawlessly doin' what you should, respect!

Eventually you'll achieve what you desire!

Btw. I was always wondering if you could post a day of training and non-training day, about what you eat and when you take your supplement. Might come in help for me as for those who are in need of it.
If you have the will of course.

Ps. keep up the good work! :thumbsup:
 
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[size=+1]Day 62.[/size]
The Workout: Chest/Abs
-Incline DB Bench: 2x5 (95s) ... someone was hogging incline bb :eek: ...

-Incline BB Bench: 4x5 (250; 255; 260; 255) 1x2 (275) DROPSET 1x13 (185) went a lil different for the last set since I was feeling weak.

-Flat DB Bench: 5x5 (100s)

-Incline DB Bench: 2x5 (95s); DROPSET 1x7 (75s).. exhausted...

-Decline Bench Cable Crossovers: 4x12 (Held for 1-2 seconds at peak of contraction)

-Decline Situps: 3x15
*SUPERSET*
-Lying Bench Leg Raises: 3x12

Impressions:
-I have decided to start the Anabolic Diet next week... should be interesting...
-Will even do cardio... oh no!
-Just got through with 1/2 of my day... now have a few hours at work before my first assignment with intellectual prop journal :eek:
 
VAS said:
As always flawlessly doin' what you should, respect!

Eventually you'll achieve what you desire!

Btw. I was always wondering if you could post a day of training and non-training day, about what you eat and when you take your supplement. Might come in help for me as for those who are in need of it.
If you have the will of course.

Ps. keep up the good work! :thumbsup:
Click to expand...

Thanks V. I will see what I can do here....


Supps
Training Days
-M Stak: 45 minutes before working out.
-Pump: 20-25 minutes before working out.
-Nitro: 15 minutes pre workout & Immediately post workout
-Intra Aid: I sip this throughout my workout
-EAA/BCAA stacks: I try to get a serving of these in either my water gallons or into my intra aid...
-Uni Livers: 3-4 with each meal
-Pak: with my first meal after lifting
-Torrent: 15 minutes after Nitro post workout.
-Real Gains: As needed throughout the day... (A lot of these depend on school)
-Ultra Iso Whey: Just became addicted to these... I have one pre workout... about 15 minutes after I take M Stak... I also have another one with a meal or in between meals.

Off days
-Stak: In between meals on empty stomach (typically in between meal 1 and 2)
-Pump: " "
-Nitro: First thing upon waking; Last thing before sleeping
-Intra Aid: None
-BCAA/EAAs: Added to water
-Uni Livers: 3 w/ every meal
-Pak: with first meal of the day
-Torrent: None
-Real Gains: None... however on a rare occasion I may indulge into some if I feel I need the extra cals
-Ultra Iso Whey: Typically at least a shake a day in between meals or with a meal. I am telling you they are addicting ;)


Diet
Typical Training Day
-Pre Workout Shake (~40 + grams whey)
-45 minutes after Torrent (6 egg white omelet w/ turkey bacon and cheese; slice of whole wheat bread)
-Sludge (2 scoops oats, 2 scoops whey, 2 tbs of natural peanut butter) This saves me during classes
-Either 1/2 lb of ground beef or another chicken breast w/ cup to 1.5 cups of whole grain rice
-Real Gains Shake
-Chicken Breast or Beef w/ Brocolli
-Typically chicken or steak w/ baked potato and veggies
-Bed Time Shake: Cottage Cheese, 2 scoops Whey, 2 scoops natty PB, a lil skim milk

Off Day
-6-7 egg omelet w/ turkey bacon and cheese; 2 slices of whole wheat bread
-And for the other meals they are typically just meat and veggies/salads/baked potato as they are normally out in restaurants...

I also have a cheat meal once per weekend as well. This past weekend it was hot wings and fries. I try to keep my meals on the weekends limit them to having high protein. I also only get about 4 to 5 solid meals on the weekend as well but I do have an iso shake inbetween some.
 
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[size=+1]Day 63.[/size]
The Workout: Back/Forearms
-Pull Ups: 5x5 (Different grips; I actually did a weighted set w/ reverse grip w/ a 25 lb strapped to me ... but it was only for one set :o )

-Rack Pulls: 4x5 (405); 1x5 (455) I will pull 500 by the end of the year...it is all just a mental block/form correction...

-BO BB Rows: 4x10 (185) (Used various grips)

-One Arm Lat Pulldowns: 3x10 each side ...first time doing these and could actually feel my lat working/expanding/contracting on these

-Reverse Curls: 3x10
*SUPERSET*
-Behind the Back Wrist Curls: 3x10
*SUPERSET*
-DB Wrist Curls: 3x10

Impressions:
-Almost done planning out the AD.. will be starting asap...
-Long ass day today, but I have a chicken breast; salad; 1.5 lbs of ground beef; 4 slices of whole wheat bread; and a protein shake to last me for a hot minute on campus haha
 
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[size=+1]Day 64.[/size]
The Workout: Delts/Traps/Abs
-Smith Machine Military Presses: WarmUp; 1x5 (185); 2x5 (205); 2x5 (215) did a dropset last set 1x12 (135)

-Seated Side Raises: 3x12

-Standing DB Front Raises: 2x12

-Upright Rows: 3x12 (115) Assuming ez bar = 25 lbs
*SUPERSET*
-BO DB Raises: 3x10

-BB Shrugs: 1x10 (315); 1x10 (365); 1x10 (405) DROPSET 1x10 (315) DROPSET 1x12 (225)

-Cable Crunches: 4x15

-Hanging Knee Raises: 4x15


Impressions:
-Heaviest I have gone in a looong time on shrugs... got it pretty good too...
-My traps/delts are definitely gonna be sore haha they hurt just carrying my bookbag
-Had some nice veins in my delts... oh yeah....
-For the A.D. I have determined I will need around 4000 cals a day... :eek: Gonna use the 5% carbs 35% protein 60% fat ratio (during the week)... now time to plan some meals! Open to suggestions fellas
 
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[size=+1]Day 65.[/size]
The Workout: Wheelz
-Leg Extensions: 4x12 (Increased each set)

-Seated Ham Curls: 4x15

-Smith Machine Squats: 3x5 (315); 2x5 (365) ... used a bench behind me to make sure I was going low enough... hells yeah finally coming back from where I tweaked my knee

-Feet Together Squats: 5x10 (185)... please expand outer sweep....

-Calve Raises: 2x10 (365) 2x10 (405) DROPSET 1x10 (315) DROPSET 1x10 (225) ... long pauses at the top... used different foot positions as well



Impressions:
-Felt good to go heavy on squats again... I felt like I was able to push through a lot better than I typically would have with that tweaked knee
-Calve raises had veins flowing through my legs like crazy! I only took 30-40 second breaks inbetween these sets
-I just did the SM Squats and FT squats one right after the other...
-I will be doing forearm work tonight at work... kinda like getting paid to lift ;)
 
Thanks for for the post, B!

I've got some nice stuff about the, Anabolic Diet, hope it will help!

Keep up the good work man! :thumbsup:
 

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VAS said:
Thanks for for the post, B!

I've got some nice stuff about the, Anabolic Diet, hope it will help!

Keep up the good work man! :thumbsup:
Click to expand...


Thanks for posting that e-book up. That's the exact one I got and what I will be following. If anyone has any meal recommendations for it feel free to let me know. Thanks V!
 
Hoomgar said:
Not sure if this is exactly what you are asking for but felt to share it just the same in case you don't already have it or for anyone else who may not have it too.
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Another great source of info. Thanks HG. Check out that book that V posted up. That's the diet I am going to start up next week.
 
B Con said:
Another great source of info. Thanks HG. Check out that book that V posted up. That's the diet I am going to start up next week.
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Yep, snagged that as soon as I saw it. Going through it this week.

I collect this stuff. Never know when you will need something new to switch it up. That one I posted was from last year. I keep um all. I got workouts too.
 
Hoomgar said:
Yep, snagged that as soon as I saw it. Going through it this week.

I collect this stuff. Never know when you will need something new to switch it up. That one I posted was from last year. I keep um all. I got workouts too.
Click to expand...

In my big ass filing cabinent at home I have a ton of old workouts of mine and old diets. On my computer I have a **** ton of saved stuff as well. Gotta see how we progress in this journey.
 
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[size=+1]Day 66.[/size]
The Workout: Arms/Abs
-CGBP: 1x5 (225); 1x5 (245); 1x5 (255); 1x5 (275); 1x3 (275) DROPSET 1x6 (225) ... Went to 275 quicker than last week, felt good but not great. My right wrist has been killing me but it held up today.
*SUPERSET*
-Incline Bench DB Curls: 3x6 (35); 2x6 (40) .. I held each of these contractions at the top for around 1-2 seconds each.

-DB OH Tricep Extension: 1x15 (80); 1x12 (90); 1x10 (100)
*SUPERSET*
-EZ Bar Scott Curls: 3x10 (65; 75; 75) Assuming bar is 25 lbs... held these contractions as well and got a great stretch.

-Rope Pressdowns: 3x12
*SUPERSET*
-Straight Bar Cable Curls: 3x10 ... smooth and controlled... held contractions again... very tough to finish

-Ab Crunch Machine: 4x20

-Hanging Knee Raises: 4x20


Impressions:
-It doesn't get any better than supersetting your bis/tris.
-Gonna stock up for the A.D. this weekend...
-I am also gonna be drinking my water loaded with bcaa/eaas I have definitely found it helps me attack DOMS and enhance my muscle recovery.
-Enjoy the weekend fellas... going to a few haunted houses... I love halloween.
-Did a nasty circuit for forearms last night at work... oh yeah.
 
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[size=+1]Day 67 & 68.[/size]
The Workout: Weekend
-Had a lot of rest this weekend... lotta good food
-Had a big ass bison burger oh yeah...
-I also got my food ready for the Anabolic Diet that I start Monday.
-The sad part is I only have about a week and a half left of this glorious stack. (I am only counting what I have of M Stak left...everything else I consider to be one of my pillars of growth ;) )
-Went to a haunted house friday... then went to scarowinds Saturday for some roller coasters and more haunted mazes/houses (11 of 'em)
 
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[size=+1]Day 69..huh huh you said 6-9 heh hehe yeah yeah![/size]
The Workout: Chest/Forearms
-Incline BB Bench: 3x5 (245; 250; 250) 2x2 (255) Had a tap on the last rep of my last two sets... I will be staying here till I dominate. ;)

-Flat DB Bench: 2x5 (100s); 3x5 (110s)... grabbed the 1/2 midgets and never looked back. Banged 'em out and felt hardcore with them haha.. What did suck is on the last set I could only manage 4 but oh well I manned up and went for it.

-Incline DB Bench: 1x10 (90s); 1x9 (90s); 1x15 (75s)... I opted to do three sets of more reps for these this week and blasted away at the 75s at the end to really get blood flowing in my chest.

-Dips: 50 reps... 10 of 'em weighted w/ a 35 strapped to me...

-Standing DB Wrist Curls: 3x15
*SUPERSET*
-Seated BB Wrist Curls: 3x12

Impressions:
-My chest felt great and pumped after incline...
-I flexed my chest inbetween sets for maximum blood flow...
-Started the A.D. today... here is the info I have thus far...I feel like I am eating at a greasy spoon diner each meal haha
It is gonna be crazy getting used to this but I am sure before long it will be like 2nd nature. I weighed in this morning at 220. 220x18 = 3960. I will be taking in around this amount of cals a day for maintenance and then adjusting as needed.

The ratio will be 60% Fats; 40% Protein during the week. Carbs will be limited to 30 grams if that. Yes I will be counting these and avoiding them to get the most from this diet.

For weekends, I haven't fully decided what I will be doing but I will be sure to update this as the weekend approaches.

So far here is how today has gone:

Post Workout:
2 scoops whey w/ whipped cream (I was trying to find the heavy whipping cream but have no clue where that stuff is in the grocery store, I just found the regular whipped cream and used it. If anyone could tell me a brand or package or something to look for, for the heavy whipping cream I would be thankful haha)
~208 cals, 5 g Fat, 10 g Carbs, 40 g Protein

Breakfast:
4 eggs scrambled in 1 TBSP butter w/ cheese and 3 sausage links
610 cals, 47.5 g Fats, 38g Protein, ~6 g Carbs

Brunch? ( ;) ):
3 hot dogs w/ 2 slices colby jack cheese and 1 scoop ultra iso whey
638 cals, 50 g Fat, 2g Carbs (if that), 46 g Protein

Lunch:
8 oz ground beef (85/15) w/ cheese and 2 tbsp of oil
(I know now not to use 2 tbsp w/ this haha... just my first day give me a break)
840 cals, 70.75 g Fat, 52.25 g Protein


**FYI: All the butter/oil I use is that smart start stuff that contains omega 3s, 6s, and so forth.

From this I see that I have taken in around half of my allowed carbs thus far. That's alright for me because they mostly occur post workout. In addition, they are in the beginning of the day as well.


****IF anyone is wanting to check out this e-book PM me your email and I'll forward it over.
 
you can find the heavy whipping cream in the coolers where they store the milk; the creamers are almost always next to it or very close by.
 
B Con said:
[size=+1]Day 67 & 68.[/size]
The Workout: Weekend
-Had a lot of rest this weekend... lotta good food
-Had a big ass bison burger oh yeah...
-I also got my food ready for the Anabolic Diet that I start Monday.
-The sad part is I only have about a week and a half left of this glorious stack. (I am only counting what I have of M Stak left...everything else I consider to be one of my pillars of growth ;) )
-Went to a haunted house friday... then went to scarowinds Saturday for some roller coasters and more haunted mazes/houses (11 of 'em)
Click to expand...
i picked up some bison burgers at Trader Joe's last week...
43g of protein per 5oz burger !!! :hammer:
 
rxp1997 said:
you can find the heavy whipping cream in the coolers where they store the milk; the creamers are almost always next to it or very close by.
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Thank you so much. I was in the whipped cream aisle like WTF mate... I will be getting some of this tomorrow.
 
Last meals of the day for me:

Linner? :
8 oz Ground Beef (85/15) w/ 1 tbsp of cooking oil and slice of colby jack cheese
740 cals, 59.25 g Fats, 52.25 g Protein

Dinner:
3 hotdogs w/ slice of colby jack cheese and scoop of iso whey
558 cals, 43 g Fat, 2g Carbs (if that), 41 g Protein

Desert?:
2 scoops ultra iso whey
176 cals, 42 g Protein

Water: ~1.5 gallons

Todays Estimated Totals: 3770 cals; 311.5 g Protein; 275.5 g Fat; 21 carbs

I missed my goal of 4K cals but I will be picking up the actual heavy whipping cream tomorrow so I should have no problem hitting it. So far things ran smoothly today and didn't really feel any "bad effects".
 
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[size=+1]Day 70.[/size]
The Workout: Back/Abz
-Pull Ups: 50 reps (I used multiple grips from reverse, narrow, alternate, wide... just would get as many as I could stop, grab the bar again and bang out more till I got to 50)

-Rack Pulls: 1x5 (405); 2x5 (455); 1x5 (500); 1x1 (550 :eek: ) ...1x1 (500)... 1x9 (405) +550 x 1 Holy hell it was heavy... I had the bar set right at knee level so it was a bit easier imho to go heavier...felt it deep in my back and had a good follow through motion. Hopefully this helps me in the top part of my deads as well especially with the lockout. I did pauses at the bottom and top part of the lift. Was happier than a pig in ****... seriously. Now time to go heavier and get more reps.

-BO BB Rows: 2x10 (155; 165); 2x10 (185) Kept using reverse grip... My reverse grip sucks but I have been slowly building it up... I love the reverse grip on these and felt a great contraction during these.

-V-Bar Lat Pulldowns: 3x12 I just focused on pulling these down with my lats and felt like I could feel my lats flare out... hopefully they will get wider.

-Hanging Knee Ups: 4x20

-Ab Crunch Machine: 4x15


Impressions:
-Here's the story from this morning...I was sleeping and at about 3:00 AM I hear something outside... I just thought my dad was walking our dog (sometimes she gets up and needs to be walked ;) ) So I slowly start drifting back into sleep when I hear my alarm going off on my car. I drive a black Honda Accord with dark ass tinted windows (I am guessing this drove them to be attracted to my car) and the alarm is louder than hell... without thinking of anything I just got outta bed threw on my boots (didn't even tie them) and just ran out the side door. I saw 3 young ass punks running like hell down the street so I did what seemed right at the moment and I gave chase... Got about a quarter of a mile before they jumped in a parked truck down the street and peeled tires outta there. ****ers. I went back checked my car and nothing was taken.. at least nothing I could tell... my cd player was still there, radar detector, all my cds, and even all my law books (these books are like currency on the sale back market ;) ) Was very surprised but I am guessing my alarm, our light that turns on outside due to movement, and me stomping out there in my boxer briefs looking pissed and full of adrenalin just told those kids to get the hell outta there. I didn't really get a make of the suspects but that they were young punks probably mexican. No not racist, just saying the MS-13 is hitting up areas of my town like crazy lately and they broke into my boy's car earlier this year. Needless to say, got the cops out there, filed a report, and my car got fingerprinted and so forth as a few fingerprints were located on my door. Hopefully we get the bastards.
-My back was literally fried after racks...
-The pullups were amazing and I can feel myself getting stronger with these.
-I'm still pumped about this morning.
-I am also picking up some heavy whipping cream today to hopefully compensate for the lack of fat/cals in some areas yesterday.
-I will post up my diet as I eat it...
 
once thing I experienced my first two weeks following AD were severe mood swings and hot flashes, I am by nature very carb reactive... I stuck to it for 4weeks, it get easier to put meals together, but i couldnt stick to it as we had two small kids placed with us (the wife and i are foster parents)

good luck though, i do like your log, great detail
 
rxp1997 said:
once thing I experienced my first two weeks following AD were severe mood swings and hot flashes, I am by nature very carb reactive... I stuck to it for 4weeks, it get easier to put meals together, but i couldnt stick to it as we had two small kids placed with us (the wife and i are foster parents)

good luck though, i do like your log, great detail
Click to expand...

Thanks RXP. I definitely have experienced some hot flashes today but I don't know if I should accredit that to the AD or to the lack of sleep from someone trying to rob my car this morning. Either way I am just getting lots of water and so forth. I will be posting my meals/macros thus far here in a few.

That's awesome you and your wife are foster parents. Definitely need more people like you. In your time on it what were your results?
 
Here's what I have taken in thus far and will have taken in by the time I leave school.

Post Workout
2 scoops whey; whipped cream; scoop of fiber powder
320 cals, 9 g Fat, 10 g Carb (I did not subtract fiber here), 46 g Pro

Breakfast:
5 whole eggs fried in 1 TBSP of Smart Balance Butter and slice of Colby jack Cheese; 3 sausage links w/ 1 tsp of Smart Balance Oil
820 cals, 68.5g Fat, 6g Carb, 44g Protein

Brunch:
8 oz Ground Beef (85/15) w/ 1 tbsp of cooking oil and slice of colby jack cheese
740 cals, 59.25 g Fats, 52.25 g Protein

Lunch:
4 hotdogs w/ 2 slices colby jack cheese and 1 tsp of smart balance oil
800 cals, 76g Fats, 2g Carbs, 30g Protein

Linner:
8 oz Ground Beef (85/15) w/ 1 tbsp of cooking oil and slice of colby jack cheese
740 cals, 59.25 g Fats, 52.25 g Protein
 
i realized i couldnt do a weekend load, by thursday i was dragging so bad that my plan was to incorporate a midweek single meal mini-load if you will. that being said, I did tighten up a little bit but 4 weeks just wasnt enough time for noticeable differences, but my workout performace was not affected, I still kept hitting the numbers in the gym.

(and my wife and I appreciate your kind words, thanks)
 
don't neglect your greens; IIRC, spinach was a freebie as it was all fiber, my lunch staple for 3weeks was a spinach salad with evo, crumbled eggs, bacon chips and lots of grated cheese, plus choice of meat/fish
 
Dinner:
6 oz of Sirloin; 6 oz of Tuna in oil; whipped cream
583 cals; 30g F; 80g Protein (I estimated the steak based on an ounce of sirloin)

Today's Totals: 4003 Cals; 302g Fats; 304.5g Protein; ~20g Carbs

-I was able to hit 4K finally... brought my fats up which is very helpful... I didn't get the heavy whipping cream today b/c of school till 8 PM... but I will get it tomorrow without a doubt. This will booster my fat count imho.
 
rxp1997 said:
i realized i couldnt do a weekend load, by thursday i was dragging so bad that my plan was to incorporate a midweek single meal mini-load if you will. that being said, I did tighten up a little bit but 4 weeks just wasnt enough time for noticeable differences, but my workout performace was not affected, I still kept hitting the numbers in the gym.

(and my wife and I appreciate your kind words, thanks)
Click to expand...

Thanks again. So far I felt the effects today... but might have been due to lack of sleep... we will see how tomorrow goes.
 
rxp1997 said:
don't neglect your greens; IIRC, spinach was a freebie as it was all fiber, my lunch staple for 3weeks was a spinach salad with evo, crumbled eggs, bacon chips and lots of grated cheese, plus choice of meat/fish
Click to expand...

Is broccoli ok? I have a big ass bag of it haha
 
heres is a useful AD link for you, is chockfull of AD articles

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as for broccoli, one website listed it as having 8g of carbs per spear (raw). Seems a tad subjective as no two spears are the same....

and for the weekend load, just carb load until you feel your muscle bellies full, so depending on the person it could take one meal or a whole weekend.
 
rxp1997 said:
heres is a useful AD link for you, is chockfull of AD articles

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as for broccoli, one website listed it as having 8g of carbs per spear (raw). Seems a tad subjective as no two spears are the same....

and for the weekend load, just carb load until you feel your muscle bellies full, so depending on the person it could take one meal or a whole weekend.
Click to expand...

Thanks. I got that site bookmarked and the ebook on my desktop for easy reference. I guess I will be saving some broccoli for the weekends then.
 
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[size=+1]Day 71.[/size]
The Workout: Deltz/Trapz/Abz
-Smith Machine Military Presses: WarmUp; 2x5 (205); 2x5 (215); 1x3 (225)...RESTPAUSE 1x2 (225)...DROPSET 1x6 (185)...DROPSET 1x10 (135) And just like that my delts were full of blood...

-DB Side Raises: 3x10
*SUPERSET*
-BB Upright Rows: 3x10 I went heavier on side raises than I think I ever have with proper form... my last set was a ***** to get through. The upright rows I kept it at around 95-105 range...felt good.

-Makeshift Reverse Pec Deck: 3x15 Had to use a machine that is hard as **** to get to work in reverse fashion due to it being from the late '60s
*SUPERSET*
-DB Front Raises: 3x10

-BB Shrugs: 1x15 (225); 1x12 (315); 1x8 (405); 1x8 (405) DROPSET 1x10 (315) DROPSET 1x12 (225)

-Decline Situps: 1x15 (BW); 1x15 (BW + 25lbs); 1x15 (BW + 45lbs)

-Hanging Knee Raises: 3x15


Impressions:
-Yeah buddy my delts/traps are already sore.
-Was able to have shorter breaks inbetween sets today (due to flying solo) so I felt like I was in and out of there super quick.
-My shirt is drenched...
-Everything felt good... sucked having to do a rest pause on the militarys but I figured better safe than being "that guy"
-Today I'm done with class at 3, then have to work on intellectual property journal.. should take me hopefully only an hour or two...
-Eating more ground beef and other delicious treats for the AD
-This log will be complete after Monday.
 
B Con said:
Todays Estimated Totals: 3770 cals; 311.5 g Protein; 275.5 g Fat; 21 carbs

I missed my goal of 4K cals but I will be picking up the actual heavy whipping cream tomorrow so I should have no problem hitting it. So far things ran smoothly today and didn't really feel any "bad effects".
Click to expand...
damn. i remember slugging whole milk and cream back in the day for extra cals.
keep us posted.
 
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[size=+1]Day 72.[/size]
The Workout: Wheelz/Forearmz
-Leg Extensions: 4x12 (2 sets both legs; 2 sets alternating single legs)

-Feet Together Leg Press: 4x15 (400)

-Smith Machine Squats: 1x5 (315); 1x5 (335); 1x5 (365); 1x5 (315); 1x5 (335)... 365 felt very heavy today and I didn't feel like I was going low enough, despite touching the bench I put behind me as an indicator. Once I feel my ass grace up against the bench its back up. I dropped down to the 315 and got super deep and again felt better with the 335. I think I may have done more work to pre exhaust the quads than I was used to doing.

-DB SLDL: 3x12 (80s; 90s; 90s) ...first time doing these in like 12 years, seriously. Felt great and a good stretch in the hammies.

-Standing Smith Machine Calve Raises: 3x15 (315) (Toes out, toes in, toes out) 2x15 (365) (toes straight ahead) Worked the different angles... my calves are gonna be sore.

-Seated Calve Machine: 3x15 (2 35s a side; 3 35s a side; 35s a side DROPSET 2 35s a side) I use 35s b/c the 45s hit the machine if you go all the way down for the full ROM

-BB Wrist Curls: 3x15
*SUPERSET*
-Reverse Curls: 3x15
*SUPERSET*
-DB Wrist Curls: 3x15

Impressions:
-My legs are feeling heavy and my forearms feel good. Guess that means successful day?
-I am going to start putting up music again on here...just feel the need to
-This weekend I hopefully will be able to see Saw V... it is also my first weekend of the Anabolic Diet... should be good.
-Could this day get any better?
 
Today's Macros: 4,062 cals; 312 g Fat; 292 g Protein; ~29g carbs (May be 30 may be 28 due to some of the foods having <1g Carbs)
 
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[size=+1]Day 73.[/size]
The Workout: Gunz
-CGBP: 1x8 (225); 1x5 (245); 1x5 (255); 1xFailure (275) DROPSET 1xFailure (225) DROPSET 1xFailure (185) ... I seriously was done after the 275... I went to failure and literally had to have my dad pull it off me.. I went for something different in terms of rep wise and tried to coincide it with BB curls
*SUPERSET*
-Standing BB Curls: 1x5 (95); 1x8 (95); 1x5 (105); 1xFailure (105) DROPSET 1xFailure (85) DROPSET 1xFailure (65) .. used different grips, wide, narrow, shoulder width

-OH DB Tri Extenstions: 2x10 (90); 1x10 per arm (used a 40) wanted to isolate each arm at the end of these
*SUPERSET*
-CG E-Z Bar Curls: 3x8 (75; 95; 95) Assuming bar is 25 lbs... this seemed to make my arms look very thick ;)

-Rope Pushdowns: 3x12
*SUPERSET*
-Cable Curls: 3x12 (Last set I did a dropset)

Impressions:
-Supersetting Bis/Tris FTW!
-My arms felt nice and thick today... more vascular than usual...
-Feld damn good this morning... the dropsets were a *****... trust me
-Enjoy the weekend everyone!
-Sadly this log will be done Monday. I will get some final reviews up as well.
 
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