BPS ENDOSURGE TURBO

EMPIREMIND

EMPIREMIND

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First off i would like to thank the guys over at BPS for giving me this opportunity. I have been patiently waiting on this, and am planning to make some great progress this month. I just turned 29 years this week so this was an awesome present coming home to this on my doorstep. I'm standing at 6ft tall and weighing 225 at 15% bf. my current goal is a recomp at 220. 225 and leaner would be even better. My favorable style of lifting is a mix of barbell power lifting and hypertrophy bodybuilding. I incorporate dtp style pyramid workouts, calisthenics, hiit cardio, and barbell complexes. i have been structuring around the 5x5 program, and do not commit to any specific split. if it feels right, i hit it. i am to hit everything at least twice a week.


HERES some info about the product:

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BPS NEW EndoSurge Turbo: Full Spectrum Testosterone Elevation
Endosurge Turbo is a full spectrum testosterone boosting supplement from Body Performance Solutions BPS.
BPS is committed to designing performance enhancing sports nutrition formulas with the athlete in mind.
Endosurge Turbo is designed to increase total testosterone and HGH while decreasing prolactin.

What is Endosurge Turbo:
Endosurge Turbo is an excellent testosterone enhancement supplement.
Endosurge Turbo contains a unique blend of ingredients that frees up testosterone to be used by the body.

Ingredients in Endosurge Turbo:
Serving Size 2 Capsules Servings per Container 90 Wide Spectrum Stinging Nettle Root Extract for 3 4 Divanillyltetrahydrofuran 533mg Maca 20 1 250mg Mucuna 98 100mg Vitamin D3 400IU

Benefits of Endosurge Turbo:
Endosurge Turbo by BPS can help you elevate testosterone production in your system.
Endosurge Turbo can increase your LH levels which increases the production of testosterone.
Endosurge Turbo can also increase your HGH levels which aids in muscle growth and development.
Endosurge Turbo decreases prolactin levels and enhances your libido.
Endosurge Turbo can be taken along side anabolic compounds to optimize results or used as a post cycle therapy to regulate your hormones after a prohormone cycle.
To use Endosurge Turbo take two capsules three times daily with or without food Take the third dose before bed
 
EMPIREMIND

EMPIREMIND

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Day 1
Today im doing shoulders pyramid style. I started off doing a five minute rotator cuff routine with a five pound weight. I did this same routine last week and my endurance and strength was improved this week. I raised all lifts five to ten pounds. I added 35 pounds to my overhead press and 5 pounds to my seated. Db lateral raises.


Superset:
military press behind the neck on smith machine and seated db lateral raises
95 x 30 reps, 10 lb db x 30 reps
115 x 25 reps, 15 lb db x 25 reps
135 x 20 reps, 20 x 20
155 x 15, 25 x 15
205 x 10, 30 x 10
225 x 7, 35 x 7
255 x 4, 40 x 5
Superset military press in front of face and standing db bent over rear delt flyes
205 x 10, 40 x 10
175 x 15, 40 x 15
155 x 20, 40 x 20
115 x 30, 35 x 30

Shoulder shrugs superset with upright row
155 x 30, 75 x 30
255 x 20, 95 x 30
355 x 10, 125 x 10
405 x 10, 155 x 5 dropped to 95 for 10 more

Finisher circuit no rest:
Rear delt laterals on cables, face pulls with cable rope, and upright rows
#1
Laterals 20 lbs 10 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 35 lbs
#2
Laterals 20 lbs 12 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 42.5 lbs
#3
Laterals 20 lbs 15 reps each side, upright rows with 65 lb, 10 wide, medium and close grip, 20 face pulls with 55 lbs

15 mins hiit cardio on eliptical level 12
3:1 45jog: 15seconds sprint
 
EMPIREMIND

EMPIREMIND

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Day 1 thoughts: I feel a definite rise in sex drive and my urges are constant.
 
EMPIREMIND

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Day 2
I walked into the gym 12 hours fasted. The first person i saw was my man Rob. Rob is a older cat, 285 lbs and refers to himself as a mutant lol, he always goes heavy, but uses the life fitness machines and cable based machines. Hes always asked me to work with him, today i did.
We started with a lat pull over style routine unilaterally on the two handle cable pull down machine. This is very unconventional, but it definitely hit the lats, chest and upper back hard. it also puts alot of stress on the core.
we did 3 sets on each arm at angles of 10oclock, 12oclock and 2oclock.
10 oclock:
10x27.5 10x35 10x42.5 5x50
12 oclock:
10x27.5 10x35 10x42.5 5x50
2 oclock:
10x27.5 10x35 10x42.5 5x50

3 sets of 27.5 wide pull overs using both arms at the same time.
total of 16 sets… this guy is crazy and my lats are pumped.

chest on life fitness bench machine.
10 x 170 10 x 190 10 x 210 10 x 230
chest on cable bench press machine
10 x 90 each side 8 x 90 each side 15 x 80 each side 25 x 35 each side - burn out

lateral raise machine
10 x 110 for 3 sets

15 lb dumbbells held extended with arms strait, small circles with arms
40 rotations, clockwise and counter-clockwise - 3 sets
this was a very strange workout, and definitely have never done this before, but it definitely was challenging.
then i went to finish it off with deadlifts and i met another guy who was doing a barbell complex, instead of waiting for the bar, i joined in. this was done with little to no rest between sets and was very taxing. i was not going to weight, but more for form and cardio purposes. also i was mirroring his routine, so i did as he did.
deep squats
10x135 20x135 15x135 20x135
standing overhead press
5x135 10x115 15x95 5x155-drop to 115x10
upright row
10x95 15x95 20x95
cleans from hip
10x95 10x95
dead lift
135x10 155x15 235x10 285x6
1min planks
100 flutter kicks sitting on hands

Overall this was a full body workout with minimal resting. The focus was more on an overall cardio style workout, not a heavy day. It was very taxing on my cns.
 
EMPIREMIND

EMPIREMIND

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Day 2 thoughts: I was exhausted after this workout, i had my shake took my endosurge and went to eat. After i ate i sat down to log my workout and I passed out, the phone fell. i napped for an hour and a half. still the rise in sex drive. and now the sleep is much deeper.
 
EMPIREMIND

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Day 3
Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Training: 6 hours later

Squat. 135x15 225x10 305x6 355x6 375x5 405x5

Deadlifts 135x15 225x10 315x5 365x5 415x5 435x5

Upper body circuit did each of the six following with no rest in a constant rotation.

Barbell Bench
135X20 155x16 175x12 195x9

Supinated db bicep curl
35x10 35x10 35x10 35x10

Arnold db press
30x10 30x10 30x12 35x10

Standing triceps french curl
65x10 65x10 65x10 65x10

Wide grip pull ups
10 10 10 10

Db shoulder shrugs traps
90x15 90x15 90x15 90x15

Went straight into Circuit 2, no breaks. Four total sets of the following 6 excersises in progression:

Incline barbell bench
135x12 155x12 165x10 175x10

Db bicep hammer curls
35x12 35x12 35x10 35x10

Lying single arm db skull crushers
30x10 30x10 30x10 30x10

Standing Side lateral raise, pinkys up
15x10 15x10 15x10 15x10

One arm db rows
65x10 65x10 65x11 65x12

jump rope, 100 rotations each set x 4
 
EMPIREMIND

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Day 4

Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training: 6 hours later : Arms

Alternating db supinated bicep curls

30x20 warmup 50x10 50x10 50x10 50x12

Superset

Tricep french curls (back arms)

65x20 warm up 80x10 85x10 85x10 85x10


Seated incline db curls

30X10 35X10 35x10 40x10

Superset

Lying db skull crushers

30X10 35X10 35x10 40x10


Db hammer curls across the chest

50X10 50X10 60x10 60x12

Superset

Close grip barbell bench

135x12 155x12 185x10 205x8


Barbell bicep curls till failure

(Passing bar back and forth with partner)

4 sets, wide grip. 65 lbs. 15 to 20 reps


Barbell wide and reverse grip

4 sets to failure. 55 lbs. 10-20 reps

Superset

Triceps cable push downs

55x20 65x16 75x15 85x10


bicep curl machine

110X20 125X15 155X13 175x6 110x20

Superset

Tricep dip machine

170X20 190X15 230X15 295x10 170x20


Hiit cardio on eliptical

10 mins 3:1 00:45 rest 00:15 sprint level 10

5 mins steady state on level 10
 
NattyForLife

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Looking good so far...how are you dosing?
 
EMPIREMIND

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Looking good so far...how are you dosing?
Sorry i should have added that. Ive been doing 2 caps am on empty stomach about 15 mins before i eat my eggs
2 caps before i workout at around 5-6 and 2 caps before bed, around 12. What do you think?
 
EMPIREMIND

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I have been definitely noticing the sleep benefits. Looking forward to a great night sleep tonight. Libido hasn't been too crazy yet. Initially it was intense. I should be seeing my lady tommorow so well see how that goes lol, has never been an issue for me in that department, but i love that extra boost. Also I've been getting more aggressive with the weights
 
NattyForLife

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Sorry i should have added that. Ive been doing 2 caps am on empty stomach about 15 mins before i eat my eggs 2 caps before i workout at around 5-6 and 2 caps before bed, around 12. What do you think?
You could keep doing that, or you could try 3 am and 3 pm. I really like that dosing protocol.
 
EMPIREMIND

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Day 5.. Great nights sleep, woke up promptly. Libido is sky high... literally. Lmao. Also my dreams have been vivid and very sexual... #beastmode
 
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You could keep doing that, or you could try 3 am and 3 pm. I really like that dosing protocol.
This is a great dosing scheme. I suggest staying to 4 in the beginning to assess your results with the recommended dosage. You may feel amazing on 2/2. If you feel you need more punch, bump it up to 3/3 dosing and take 2 days off on weekend days. This will help to stretch out the bottle.
 
BigRed1974

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Good stuff in here. I have a bottle of this that I plan on using next month.
 
EMPIREMIND

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This is a great dosing scheme. I suggest staying to 4 in the beginning to assess your results with the recommended dosage. You may feel amazing on 2/2. If you feel you need more punch, bump it up to 3/3 dosing and take 2 days off on weekend days. This will help to stretch out the bottle.
I was doing 6 a day as per the bottle... Didnt want to stray away from the plan with the log
 
EMPIREMIND

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Day 5

Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training: 6 hours later - Chest and Back

10 mins steady state on elliptical speed 5.5 to 6, level 12


Barbell bench 135x20 155x15

205x5 225x5 235x5 245x5 255x5

Superset

Wide grip Pullups:

7 sets of 10


Incline db bench press

70x10 75x10 75x10 75x10

Superset

Underhand barbell rows

155x10 185x10 205x12 225x12


Incline db flies

35x12 45x10 45x10 45x10

Superset

T bar row with barbell

180x10 225x10 300x10 310x10


Circuit 3 exercises, 4 rounds, no rest:

Narrow grip cable pull down

140x15 160x12 180x10 200x10

Dips to failure

Db pullovers

45x10 60x10 70x10 80x10
 
EMPIREMIND

EMPIREMIND

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Day 6 am thoughts:
Two things very much apparent about endosurge... Sleep is phenomenal and libido is off the chain. I woke up feeling like a teenager lol. But the most shocking part to me is i beat my alarm by 15 mins two days in a row and i am very alert and refreshed. After these hard workouts, i usually would be stuck to the bed. This is a benefit to this stuff. I know its not a sleep product, but it is a significant effect of this product, and for all the stim users, that's a blessing. This stuff set you up perfectly for morning sex.

Yesterday and today i switched from 2 caps three times a day am, prew/o, pm to 3 caps twice a day am/pm. I can already say i like this dosing better....
 
EMPIREMIND

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Day 6


Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Training 6 hours later: Shoulders

25 mins steady state cardio on eliptical, level 10, pace of 5.5

Seated barbell military press

85x10 105x10 155x10 165x10

185x8 drop 135x4 drop 95x5

Superset

Db shoulder shrugs

65x20 70x20 80x20 90x20

90x15 drop 70x10 drop 50x10



4 exercise circuit, 3 rounds:

Barbell Clean jerk and press

125x10 135x10 175x6

Lateral raises

25x10 25x10 25x10

Horizontal jumps side to side over bench with burpee after each jump

3 sets of 10: 5 jumps each side

Bent over rear delt flies

20x15 20x15 20x15 40x12



4 exercise circuit, 3 rounds:

Db military concentration press

45x10 45x10 45x10

Barbell upright row

95x15 95x15 95x15

Db front delt raises

25x10 25x10 25x10

Side delt around the world raises

20x10 20x10 20x10



Rear delt reverse flies

20x10 20x10 25x10 25x10

Super set

Cable face pulls with rope

35x25 50x20 65x20 80x20
 
NattyForLife

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Day 5 Midday cardio 25 mins of walking up and down a flight of stairs at my job. Training: 6 hours later - Chest and Back 10 mins steady state on elliptical speed 5.5 to 6, level 12 Barbell bench 135x20 155x15 205x5 225x5 235x5 245x5 255x5 Superset Wide grip Pullups: 7 sets of 10 Incline db bench press 70x10 75x10 75x10 75x10 Superset Underhand barbell rows 155x10 185x10 205x12 225x12 Incline db flies 35x12 45x10 45x10 45x10 Superset T bar row with barbell 180x10 225x10 300x10 310x10 Circuit 3 exercises, 4 rounds, no rest: Narrow grip cable pull down 140x15 160x12 180x10 200x10 Dips to failure Db pullovers 45x10 60x10 70x10 80x10
Nice session
 
NattyForLife

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Day 6 am thoughts: Two things very much apparent about endosurge... Sleep is phenomenal and libido is off the chain. I woke up feeling like a teenager lol. But the most shocking part to me is i beat my alarm by 15 mins two days in a row and i am very alert and refreshed. After these hard workouts, i usually would be stuck to the bed. This is a benefit to this stuff. I know its not a sleep product, but it is a significant effect of this product, and for all the stim users, that's a blessing. This stuff set you up perfectly for morning sex. Yesterday and today i switched from 2 caps three times a day am, prew/o, pm to 3 caps twice a day am/pm. I can already say i like this dosing better....
One thing i love about endosurge turbo is the sleep!
 
EMPIREMIND

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Day 7

Am session, Fasted for 8 hours

Cardio day and light arms

Barbell work 200 reps total: cardio workout

Squats

145x20 145x20 145x20 145x20 145x20

Deadlifts

185x20 185x20 185x20 185x20 185x20


Arms on cable machine, no rests

Tricep skull crusher extensions on cables

50x20 60x20 72.5x15 80x12


Bicep cable curls, medium width

50x20 65x20 72.5x15 80x12

Superset

Tricep pushdowns

55x20 65x20 80x15 85x10

Wide grip bicep curls using lat bar

50x20 65x20 72.5x15 80x12

Superset

Underhand narrow tricep extensions

35x20 42.5x20 50x15 55x12


HIIT Cardio

15 mins on elliptical

15 second sprint, 45 second jog

Level 12
 
EMPIREMIND

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I am switching the dosage to 2 am 2 pm to asses it more. Endosurge is very strong, im curious if the 4 a day will be optimal for me.
 
EMPIREMIND

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Day 8
Chest and back bodybuilding style, Everything sets of 10

Barbell incline press
135 145 165 185 205x7
Superset
Lat pulldown
140 160 180 220 240

Flat db bench press
75 90 110 110
Superset
Wide grip overhand barbell pendlay rows
135 185 205 215

One arm db rows
110 110 110 110
Superset
Pec dec flies
175 190 205 220

Dips to failure
3 sets
Superset
Low cable rows
110 110 110
 
EMPIREMIND

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Day 9

Active rest day

Midday cardio
25 mins up and down a flight of stairs.
 
EMPIREMIND

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Day 10

I woke up today after minimal sleep from a stressful night. I took yesterday off to recoup after almost two weeks of hard training straight. Ive been working out with one of my old gym partners and he and i do these phenominal workouts, so alot of them fell on my rest days and since im an iron addict i still did em cuz its what i love to do. Anyways I took two caps last night and woke up feeling rested after 5 hours sleep, still tired, but rested. Also libido like a champion. I think this dose is optimal for me at this point, i am going to continue this week like this and see where i get. Looking to kill the weights today. Got alot of stuff going on and need some therapy time with good ol iron.
 
EMPIREMIND

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Day 10

I woke up today after minimal sleep from a stressful night. I took yesterday off to recoup after almost two weeks of hard training straight. Ive been working out with one of my old gym partners and he and i do these phenominal workouts, so alot of them fell on my rest days and since im an iron addict i still did em cuz its what i love to do. Anyways I took two caps last night and woke up feeling rested after 5 hours sleep, still tired, but rested. Also libido like a champion. I think this dose is optimal for me at this point, i am going to continue this week like this and see where i get. Looking to kill the weights today. Got alot of stuff going on and need some therapy time with good ol iron.
Day 10

Midday cardio 25 mins of walking up and down a flight of stairs at my job.


Night session: Arms

Barbell bicep curls

65x10 95x10 115 x10 135x6drop115x4drop95x6drop 2 sets

Superset

French db curl

60X10 80x10 80x10 80x10 80x10drop60x10


Supinated db curls

60x11 60x10 60x8 60x5

Superset

Close grip barbell bench

145x12 165x12 185x10 205x9


Db hammer curls

60x12 70x12 80x10 90x9

Superset

Barbell skull crushers

70X12 80X10 95X10 95X8


Tricep push downs cable

57.5X10 72.5X10 80X10 100X5

Superset

Db concentration preacher curls

40X10 40X10 40X10 40X10


Weighted bench dips, 2 45 plates, 2 drops

3 sets total
 
EMPIREMIND

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You are definitely consistent with these workouts. Results are something I'm sure you are used to.
This last year has been incredible for me. I have seen drastic changes. Besides, im trying to make my before and after pics for this the best I can lol
 
NattyForLife

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Day 8 Chest and back bodybuilding style, Everything sets of 10 Barbell incline press 135 145 165 185 205x7 Superset Lat pulldown 140 160 180 220 240 Flat db bench press 75 90 110 110 Superset Wide grip overhand barbell pendlay rows 135 185 205 215 One arm db rows 110 110 110 110 Superset Pec dec flies 175 190 205 220 Dips to failure 3 sets Superset Low cable rows 110 110 110
Crazy lat pulldown numbers!!!!!!
 
NattyForLife

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Day 10 Midday cardio 25 mins of walking up and down a flight of stairs at my job. Night session: Arms Barbell bicep curls 65x10 95x10 115 x10 135x6drop115x4drop95x6drop 2 sets Superset French db curl 60X10 80x10 80x10 80x10 80x10drop60x10 Supinated db curls 60x11 60x10 60x8 60x5 Superset Close grip barbell bench 145x12 165x12 185x10 205x9 Db hammer curls 60x12 70x12 80x10 90x9 Superset Barbell skull crushers 70X12 80X10 95X10 95X8 Tricep push downs cable 57.5X10 72.5X10 80X10 100X5 Superset Db concentration preacher curls 40X10 40X10 40X10 40X10 Weighted bench dips, 2 45 plates, 2 drops 3 sets total
Crazy arm volume!!! Nice work!
 
NattyForLife

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This last year has been incredible for me. I have seen drastic changes. Besides, im trying to make my before and after pics for this the best I can lol
Will you be posting them up soon?
 
EMPIREMIND

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I have them already, i think ima wait till then end if thats cool. I dont like where im at, but know where i wanna be
 
EMPIREMIND

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Day 11

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Night session: Deadlift Pyramid & high rep finisher

135x20 warm up RDL

225x15 315x10 365x5 415x5

465x3 (personal best)

415x5 365x5 315x10 225x15

5 sets, RDL 30 seconds rest btwn sets

135x20 135x20 135x20 135x20 135x20

HIIT Cardio
15 mins on elliptical level 10
15 second sprint, 45 second jog
10 mins steady state jog, speed of 6 level 10

Tonight i accomplished more than i set out to. I really was in a crunch for time and wanted to knock out some deadlift volume. I wound up turning it up and hitting an all time max of 465 for 3 reps. Previously it was 455 for three and i was weighing in at 230, ten pounds heavier. Keep in mind ive had no carbs for three days so far and im currently sitting at around 220. Im very happy with tonights progress. Also starting to get that alpha attitude and self awareness kicking in. My agression and attack on the weights is coming in full swing now. Feeling great.
 
EMPIREMIND

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I want to go into my diet as i have been contemplating making some changes to better fuel my body.

I'm 6ft 220-225 15:%bf i am currently recomping, don't mind losing a little if anything.


I am currently doing what is better known as the anabolic diet. 5 days no carbs, high fat and protein, 2 days hi carbs, mod protein, low fats. I have gotten great results with this, but i question whether or not i am benefiting fully. I am definitely recomping with this. I am getting leaner in the mirror and my strength is going up. However i am thinking of reducing the hi carb days to maybe a half day on the weekend, and introducing some intra workout carbs and post workout carb shakes after my most grueling workouts. I have successfully fat adapted and can run keto with minimal discomfort, but i definitely go flat and the pumps are minimal. I figure this new protocol might help me recover better via nutrient shuttling, more consistent glycogen replenishment etc. Also the hi carb days have been wrecking havoc on my stomach lately. I get super bloated and i feel like my body isn't happy with it lol.

You guys have any advice or suggestions?
 
Misfit28

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Can't wait to see the progress pics!

Are you on a slight caloric surplus at this point? What type of carbs are you using during your refeeds? I've never used the anabolic diet before, but have done Intermittent fasting in the past. I honestly haven't seen a huge difference with my body composition since transitioning back to a "normal" eating style. A lot of people have great success with carb cycling, especially the more lean they are.
 
EMPIREMIND

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Can't wait to see the progress pics!

Are you on a slight caloric surplus at this point? What type of carbs are you using during your refeeds? I've never used the anabolic diet before, but have done Intermittent fasting in the past. I honestly haven't seen a huge difference with my body composition since transitioning back to a "normal" eating style. A lot of people have great success with carb cycling, especially the more lean they are.
So im definitely leaning out. Its hard to say if im in a deficit. I think im at maintainence, but my activity and cardio frequency is high right now.

On my carb days I mainly do sweet potatoes, hbcd during training, 1 liter coconut water post wo, brown rice, white potatoes sometimes, bread sometimes, beans in the form of chili, colored veggies, kashi cinnnamon harvest cereal, oatmeal, frozen yogurt and greek yogurt, pineapple, berries and bananas. Also switch my protein to a high carb count protein blend with casein and whey( cant drink on no carb days)
 
Misfit28

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So im definitely leaning out. Its hard to say if im in a deficit. I think im at maintainence, but my activity and cardio frequency is high right now.

On my carb days I mainly do sweet potatoes, hbcd during training, 1 liter coconut water post wo, brown rice, white potatoes sometimes, bread sometimes, beans in the form of chili, colored veggies, kashi cinnnamon harvest cereal, oatmeal, frozen yogurt and greek yogurt, pineapple, berries and bananas. Also switch my protein to a high carb count protein blend with casein and whey( cant drink on no carb days)
I was just curious, as some people seem to have GI issues with different types of carb sources. I'm not talking about glycemic index, though, I think that is broscience ;) The Gi discomfort may be from the sudden fiber intake, though.
 
NattyForLife

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I want to go into my diet as i have been contemplating making some changes to better fuel my body. I'm 6ft 220-225 15:%bf i am currently recomping, don't mind losing a little if anything. I am currently doing what is better known as the anabolic diet. 5 days no carbs, high fat and protein, 2 days hi carbs, mod protein, low fats. I have gotten great results with this, but i question whether or not i am benefiting fully. I am definitely recomping with this. I am getting leaner in the mirror and my strength is going up. However i am thinking of reducing the hi carb days to maybe a half day on the weekend, and introducing some intra workout carbs and post workout carb shakes after my most grueling workouts. I have successfully fat adapted and can run keto with minimal discomfort, but i definitely go flat and the pumps are minimal. I figure this new protocol might help me recover better via nutrient shuttling, more consistent glycogen replenishment etc. Also the hi carb days have been wrecking havoc on my stomach lately. I get super bloated and i feel like my body isn't happy with it lol. You guys have any advice or suggestions?
If your getting leaner and stronger then i would keep doing whats working!
 
EMPIREMIND

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I was just curious, as some people seem to have GI issues with different types of carb sources. I'm not talking about glycemic index, though, I think that is broscience ;) The Gi discomfort may be from the sudden fiber intake, though.
Yea i hear you. I think the bread killed me this weekend... Idk, im def good with the yogurts, coconut water, and hbcd. Fruit and veggies too. Not sure about the potatoes, rice and breads tho... Im going to try quinoa and see where that leaves me
 
EMPIREMIND

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Day 12

Midday cardio 25 mins of walking up and down a flight of stairs at my job.

Pm training
Chest and abs

Chest:
Barbell bench
135X20 185x10 225x9 245x7 265x4.5(spotted)
Barbell incline bench
135X10 135X10 135X10 135X10
Barbell decline bench
135x15 185x10 225x10
Cable flies lower
3 sets 20 lbs 10 reps
Cable flies mid
3 sets 20 lbs 10 reps
Cable flies upper
3 sets 20 lbs 10 reps

Abs:
all sets to 25 or failure, whichever first
Everything done to three sets

Sit ups on decline bench
Superset
Side bend with 45 plate

Leg raises on decline bench
Superset
Wood choppers with cables for obliques

Roman chair leg raises
Superset
Crunches on exercise ball

Medicine ball tosses on bosu

Weighted crunched with rope on cable.

Torso Twists on oblique machine.

Cardio:
20 mins jog, level 10 on eliptical

Thoughts:
Im starting to get some light acne, nothing crazy. Im felt a little little drained during my training last night, but def did decent on my bench press. My shoulder has def held me back and i am having to rebuild my strentgh now that its getting better. Im just trying to be patient and attack it when i can. I also had a great ab workout, almost an hour of abs lol
 
EMPIREMIND

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Day 13
Midday cardio 25 mins: Walking Up and down a flight of stairs every 6 mins do a set of 50 pushups. 200 total pushups.

Pm training: shoulders
Cardio: 15 mins hiit on eliptical 45 sec jog sprint 15 sec , level 12

Dtp pyramid
Military barbell press on smith machine
100x30 120x25 140x20 160x15 190x10 235x5 255x2.5 210x5
Superset
Standing Side lateral raises, pinkies up
12.5x30 15x25 20x20 25x15 30x10
40x5 45x3.5 40x5

Dtp extreme drop set military press on smith using 100 lbs
5 reps 5 secs rest 10 reps 10 secs rest 15 reps 15 secs rest 20 reps 20 secs rest 30 reps to finish.

Shoulder shrugs on smith
115x40 205x30 295x20 435x6
Superset
Db arnold press
45x10 45x12 60x8 60x10

Cardio: 20 mins jog at level 12 speed 5.5


Push ups: 100 after i had my post workout meal
 
EMPIREMIND

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Day 14 active rest day

15 mins level 12 Hiit on eliptical 45 seconds jog 15 seconds sprints

15 mins steady jog same resistance

Barbell squats 135 lbs 5 sets of 20

250 total rotations with jump rope

calf extensions.
7 sets of 12 185lbs
 
EMPIREMIND

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Day 15 chest and back

Barbell bench
205x10 warm up
225x5 235x5 255x5 255x4 275x3 (spotted to 5)

Superset

Wide grip pull ups
5 sets of 10


Flat db bench press
4 sets of 90lbs dbs x 10-12 reps

Superset

Underhand grip barbell pendlay rows
135x15 165x12 215x10 235x10


Incline db bench press
90x6 75x13 75x15 75x18

Superset

T bar rows
180x10 225x10 270x10 290x6


Pec dec flies
175x12 205x10 230x10 255x6

Superset

Unilateral cable pulldowns
110x15 110x15 110x15 110x15


Dips
4 sets to failure

Superset

Unilateral cable rows
4 sets of 15 reps, 100 lbs

Thoughts:
I have been a little under the weather with the changes to spring. I fell asleep one night with my shirt off and woke up sick... So the last few days have been kinda rough, but today i had a greeat training session. I cutout the cardio because i didnt have the time. I woke up after 10 hours sleep, thanks to endosurge and a cap of melatonan, and went straight to the gym. I dosed two caps pre gym. My bench is up ten pounds this weeks and i actuslly went up 20 on the pec deck. I have been taking it easy because flies hurts my shoulder the most. Slowly getting there
 
Misfit28

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You're killing it in here, man! How is the sleep?
 

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