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Fit for February 14th... Or Dead Lift in a DRESS!!!

MrKleen73 said:
On another note what did your low carb days end up looking like macro wise?
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Low carbs were running me 360g pro 110ish carbs and 70-80f. I would go down to about 70c but that low I flirt with hypo too much at those levels.

High days are ridonkulous at like 500c 245p and <50f.

Gonna stay low till next Monday and hit a massive refeed on my leg day, and as a gauge to see how I feel. I'll either refeed every Monday or potentially every mob/Thursday which are leg and back days and my legs need to grow.

If I only do one refeed a week I'll push it to 600c and slightly lower my pro consumption to like 200.
 
iparatroop said:
If the liver is so sensitive, it shouldn't be called a liver. It should be called a pu$$y, and a pu$$y should be called a liver, since the pu$$y is the giver of life.
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The cool thing is there are even more parallels if you leave either of them alone for a couple months they are like virgins!
Danb2285 said:
Man this place moves fast. Take off for a couple days and come back to 50 post to catch up on. Nothing new to really report on this end. Started ECA stack on Tuesday. Dosing 12.5 mg with 200 mg caffeine 3x a day. Thinking of jumping right to 25mg though because I dont really notice anything on 12.5. What would be better jumping to 25mg eph. Or sticking at 12.5 but maybe bumping caffeine up to say 300mgs?
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25m Ephedrine
wasme said:
I wanna eat your liver... just doesn't have a nice ring to it lol



As Bean said... 200/25 x 3 ... you could add 5mg of Yohimbine HCL to each dose too
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I like that 5-10mg Y-HCL added to that will have you sweating like a mofo!
 
Smashed week 7 chest and shoulders. 15 sets chest 11 shoulders. The band shoulder+chest stretch is intense. The banded bench is quite interesting. Wish I had my partner to push the weight a little more. Awesome day.

Had a great lift today.

Final macros 70f 118c 361p. Tomorrow will be a total off day since the gyms closed anyways.

Happy New Years all. Interested to see everyone's resolutions.
 
superbeast668 said:
Smashed week 7 chest and shoulders. 15 sets chest 11 shoulders. The band shoulder+chest stretch is intense. The banded bench is quite interesting. Wish I had my partner to push the weight a little more. Awesome day.

Had a great lift today.

Final macros 70f 118c 361p. Tomorrow will be a total off day since the gyms closed anyways.

Happy New Years all. Interested to see everyone's resolutions.
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My resolution... Not to have to dead lift in a dress! Excellent Job brother great macros. I still need some protein... On point with everything else.

Happy New Years!
 
Hope everyone had a good NYE! I had myself a nice little phase 2 back day yesterday. Will be going in later tonight for legs. Getting ready to go out on the ice and do some fishing!
 
Okay so reality check time. I failed to keep a clean diet for my last time yesterday, after what I knew was a relaxed weekend I failed to keep it clean all week. Last night I was in perfect stead to keep my macros but I had a couple drinks then me and my daughter went out to watch the neighborhood families shoot off fireworks. One of the families was one of my neighbors who we have known for years. He saw me watching and invited us over. Now they are a Hispanic family and many of them were up from Honduras to bring in the New Years with him. He also just opened a Taqueria for his wife who has been working at one forever. The lead in here to express not only the quantity of food and alcohol there but the quality of the food and alcohol there.

If you have ever partied or hung out with a non-Americanized Hispanic family you know that turning down food or drinks is pretty much an insult and being ungracious. So I was immediately handed a double of some authentic tequila and a massive plate of chicken and pork fajita with a stack of corn tortillas. I tried saying no and could see I had hurt the ladies feelings as she persisted to try to give me the plate. I gave in... I fell, and I fell hard gentlemen! She reveled in my immediate destruction of the plate and her homemade habanero salsa. As I was finishing my last taco she took the plate I was eating from and replaced it with another plate of the same size with a huge smile on her face. Well what is a guy supposed to do in that situation? I crushed that plate too... Since there was an obvious language barrier I laid back in my seat and rubbed my stomach and threw up my hands as a sign of submission when she looked like she was going to make me a third. She looked satisfied she had managed to stuff me like a pinata! By that time the automatic refills of some of the best tequila I have ever had, I didn't worry at all about what I had done to my diet... I just enjoyed the night.

All in all it was an excellent NYE his entire family took us in as if we were family even though only a few spoke English. They all hugged us at New Years and my friend explained to me what the things they were doing were. With the Bells in a song, and the different dances. He also told me they were amazed that I ate hotter foods than most of them as I added XXXtra Hot Habanero sauce to the homemade habanero salsa to make it hotter... He said they were basically saying the white boy eats hot like a Hispanic. LMAO! It is always nice to share in someone else's culture and be accepted. I am happy my daughter got to see what it was like celebrating with them.

Anyway enough stories, for now anyway. I promise I made progress the last few weeks but you can not really tell in these pictures because I am a bit waterlogged after probably 10 corn tortillas and lots of salt. Either way I have to buckle down like no other and not make any mistakes if I want to succeed in this challenge so that is just what I aim to do. No cheats and obviously no drinking. Just me and my resolve to do this damn thing.

Oh and superbeast668 my real resolution is to work harder to improve myself all around this year. Not to allow comfort to etch out the desire for improvement.

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Sounds like a great time. Mmm, if love to try real Mexican and not that crud that restaurants sell...

Still looking good there!
 
MrKleen73 said:
Anyway enough stories, for now anyway. I promise I made progress the last few weeks but you can not really tell in these pictures because I am a bit waterlogged after probably 10 corn tortillas and lots of salt. Either way I have to buckle down like no other and not make any mistakes if I want to succeed in this challenge so that is just what I aim to do. No cheats and obviously no drinking. Just me and my resolve to do this damn thing.

Oh and superbeast668 my real resolution is to work harder to improve myself all around this year. Not to allow comfort to etch out the desire for improvement.
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You got this.

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sounds good big daddy kleen. jealous as all hell about the straight authentic mexican. that was one of the best parts about when i lived in texas, and oddly enough new jersey and idaho. lots of farm hands in idaho and jersey i have no explaination why they were there, but this woman would sell us food out of the back of her mini van. she had her two barely english speaking kids translating our orders. simply amazing food though. didnt drink a drop last night. It was a simply perfect night since i've been so absolutely busy lately. me and my girlfriend laid around, watched movies and ate a few steaks from longhorns.

defnitely wont be DLing in a dress. lmao. not my res though. i want to get to around 10% and comfortably maintain and continue to bring up lagging parts. i plan to compete late 14, early 15. two years ago when i started hitting it hard again i promised my self i'd compete. i know i wont be happy with my self if i give my self like a may deadline because i still feel my calves biceps and hammys need a TON of work. my biggest issue right now is finding a semi local comp. unfortunately the only one(s) i know of are tested drug free and in march which is way too early. almost considering arnold in 15 in the amature novice 212's.


i made the decision today that i'll be doing my refeeds for sure on mondays and thursdays. i feel like death run over today. i've taken in 300p 45c 85f today so far. tomorrows menu is simply amazing. oats, Ezekiel bread, cinnamon raisin Ezekiel bread, home made sweet potato chips, brown rice and almost 100g of carbs from pure maltodextrin. i'm sooo looking forward to eating tomorrow.
 
So how many of you guys are on track? I'm kinda glad my wife said I couldn't join cause I'm a bit behind lol had the goal to get to 12% and think I'm sitting around 16.5%-17% so I need to life maybe 14 or 15 more lbs =| don't think it's gonna happen in time for Feb 14
 
This am, 3 measurement average was 13.8% bf. little over 3%, 16.8-17.2% was the start of this. I'm doing a lol fat man happy dance while I eat my oats and Ezekiel bread.
 
I have some work to do but nothing I can't do in 6 weeks. Only one special occasion coming up for me and that is my 41st birthday. Probably make that a steak and asparagus night or set up one free meal for that dinner. We will see where I am. I have a decent update coming when I get on my computer. I will say this I love my bands!!!
 
I think I'm on track just going off mirror. Still sitting at 209 after a rough day of eating on NYE. I am upping my cardio to three times a week. Tbh honest since switching gyms I really don't want to wear Zumba clothes here. My old gym I didn't really care lol but I do now.

Here's the new layout
Carb ups in the evening on Monday and thurs 275g the rest are low days 125g to start. I'll follow this for two weeks and adjust if need be. I can see all 6 abs have chest/shoulder separation upon waking but I'm constantly holding water from this goddanm test. Wish I had some mast to cruise on. I'm so sensitive to sodium right now. I had a tri tip last night and my fingers immediately swelled up. I do believe I'm close to 10% I literally hold all my fat below my belly button and lower back.

My wide said I looked awesome yesterday, considering she never voices these things to me I'll take it. I'll post some noods when I feel like it :-)

Destroyed legs again today.

Remember this is my secondary leg day so here's what it looked like

Warmup 7 mins

Lying leg curls
4x15/12/10/8

Leg Press - feet high and wide
4x15/12/12/10 drop 8 drop 8

Plate loaded Kneeling Leg Curl
2x15

Leg Ext
4x15

Glute Machine
3x20

Standing calves
10x15 - last two sets I followed up with 12 partials

Cardio MISS
15min
 
What're Zumba clothes? Like yoga pants? :think:
 
Okay so I went to the gym yesterday with the intentions of a double lift Chest, Shoulders presses, CGBP & Side Raises then hitting up the legs that I was supposed to be doing yesterday. Well I made it through the Upper Body Stuff and then through the Dead Lifts, but the leg press machines were taken and I waited for a good 10 minutes and decided I was done after that. It was late I had only had one meal and I needed to get home to start cooking. I will share some food porn with you shortly!

Chest / Shoulder Pressing / Triceps / Shoulder Width
Hammer Strength Decline w/ Red Bands - 45x15, 70x20 +5 +5 +5 =15 - I thought this was going to be a second warm up set but to my surprise the bands rocked my world. The last one or 2 of the 20 was hard, then only taking 5 breaths during the pauses I found each myo set was surprisingly hard!

Hammer Strength Super Incline / Front Military Press w/ red band - 25x15, 35x19 +5 +3 +3 +2 =16 Holy crap! I think that about says it all. The bands were stretched tighter on the decline so it really got me good. Man I looked huge when I stood up too.

JM Press w/ bands 95x18 +5 +4 +3 +3 =15 - Tricepticus Errupticus! These were pretty crazy, they took so much control to do. I intended for them to be close grip bench press but the band wanted them to come down more inline which worked out really well for my triceps anyway. I got up and they looked like meat just hanging down over the back of my elbow.

Seated DB Side Raises w/ Intentions - 22.5x20 +5 +5 +5 - these were hard as hell. The form you have to use for the intentions makes side raises twice as hard or at least for me it does.

Okay on to the Dead Lifts first time in a very long time for me.

Dead Lifts 135x12, 225x12, 315x10, 385x5, 385x4 - I would have had 405x5 or more if I had not been doing higher reps in the beginning but was just going for volume then decided to lift some bigger weights. Here are the results of that lift...

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Here is what I made last night for my dinner... Lean High Protein Low Carb Chili

Macros are as follows - 20g Protein, 1.6g fats, 7g carbs & 2.3g fiber per cup of awesome yumminess!

Instead of beans I used bamboo shoot, cauliflower and water chestnuts for added texture added in the last 15-20 minutes so they would stay semi firm... For extra spice and flavor on top of the regular chili seasoning I blended a few jalapenos & serranos peppers with a can of chipotle peppers with adobo sauce and tossed it in there too. What I ended up with was an amazing chili so thick it could stand on its own. Have a look for yourself.

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Oh yeah this morning I went in and finished legs then did cardio.

Leg Press / Red and Green Bands - Just bands x20, 280x20, 460x20, 640x20 +5 +5 +5 =15 - these were pretty ridiculous I was grunting and pushing with everything on the myo sets too. Hell it took most of what I had to get to 20 on the last set.

Donkey Calf Raise Sled 290x15, 330x20 +5 +5 +5 =15 - Whew I had an aching burn in my calves on the myoreps sets. Major calve pump too!

Cardio = Elliptical for 20 minutes of Interval training and 15 minutes LISS for 428 calories.
 
That chili looks good as hell... I'm mowing on a homemade fajita bowl right now and your picture is making this sooo tough to eat.
 
superbeast668 said:
That chili looks good as hell... I'm mowing on a homemade fajita bowl right now and your picture is making this sooo tough to eat.
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It is honestly awesome I ate it for my mid morning meal and now having it for my lunch. You can not beat those macros. I am eating 2.5 cups per serving so 50-60g protein 14 carbs 6 fiber and 2g fat. I used 3.5 lbs of meat in this one pot! Last night I had about 5 cups because I had some catching up to do macro / calorie wise. I was so full but I was in heaven!
 
MrKleen73 said:
It is honestly awesome I ate it for my mid morning meal and now having it for my lunch. You can not beat those macros. I am eating 2.5 cups per serving so 50-60g protein 14 carbs 6 fiber and 2g fat. I used 3.5 lbs of meat in this one pot! Last night I had about 5 cups because I had some catching up to do macro / calorie wise. I was so full but I was in heaven!
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What would be awesome with it would be a cup or two of rice! YUM!
 
MrKleen73 said:
What would be awesome with it would be a cup or two of rice! YUM!
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i had 2 cups of rice in my fajita bowl. I'm already at 200g carbs. I was looking forward to this refeed but Jesus I'm gonna be struggling to eat more later.
 
superbeast668 said:
i had 2 cups of rice in my fajita bowl. I'm already at 200g carbs. I was looking forward to this refeed but Jesus I'm gonna be struggling to eat more later.
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Stop by the grocery store and pick up some Brown Rice Syrup! Nectar of the Gods! 2 tablespoons something like 32-36 grams carbs and 1/3 of them are complex. Add that to a cup of rice with some cinnamon maybe some raisins and enjoy... For that matter some maple syrup...
 
MrKleen73 said:
Stop by the grocery store and pick up some Brown Rice Syrup! Nectar of the Gods! 2 tablespoons something like 32-36 grams carbs and 1/3 of them are complex. Add that to a cup of rice with some cinnamon maybe some raisins and enjoy...
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Never heard if it... It' sounds great.
 
wasme said:
No no, that pink suit with the purple stripe that you wear when you do your crossfit Thomas... ;)
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It's purple with a pink stripe, homie.
 
wasme said:
No no, that pink suit with the purple stripe that you wear when you do your crossfit Thomas... ;)
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How do you think I would look Dead Lifting in this???


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I think I just scared myself...
 
MrKleen73 said:
How do you think I would look Dead Lifting in this???


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it wouldnt be bad if you were on anabolics. but if your not your saggy old man sack might hang a little lower than the skirt.

however i would like to deadlift in HER.
 
superbeast668 said:
it wouldnt be bad if you were on anabolics. but if your not your saggy old man sack might hang a little lower than the skirt.

however i would like to deadlift in HER.
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Talk about a Good Morning!
 
BACK DAY!


Carb load has some sickening pumps working. Sweating like a gay in a hot dog eating contest. Still beast mode fo sho.

Meadows rows 5x8

Cable rows 14,12,10,8

Pulldowns 3xfailure at 115lbs

Pullovers 3x12

Shrugs with a. 3 sec hold 3x10

Hpyers 2 sets to fail

Feeling big and wide.
 
superbeast668 said:
BACK DAY! Carb load has some sickening pumps working. Sweating like a gay in a hot dog eating contest. Still beast mode fo sho. Meadows rows 5x8 Cable rows 14,12,10,8 Pulldowns 3xfailure at 115lbs Pullovers 3x12 Shrugs with a. 3 sec hold 3x10 Hpyers 2 sets to fail Feeling big and wide.
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Nice work brotha. Gotta love dat der pump :-)
 
Ok my sponsored log has run its course so I'll be posting my workouts and shiz here from now on! Today I hit back and shoulders for hypertrophy!

Back and shoulders hypertrophy

Bent over rows, speed pulls
175 7 sets of 3

Chins
Bw x 19 x 16 x 12

Close grip pull downs
135 3 sets of 15

T bar rows
Bar + 175 x 12
Bar + 200 x 7
Bar + 175 x 9

Dead stop rows
100s 3 x 8

Db shoulder press
85s x 7
80s x 10 x 8

Cable upright rows ( light weight as I hate these considering swapping them out, suggestions?.)
55 3 sets of 15

Side laterals
22.5 x 15 x 12 x 12

Strict 45secs rest for hypertrophy days!

Came home had some food then went for a 5.5km run along the beach.
Diets been clean, I should really start tracking cals again as going to start tightening **** up to finish this on point! Thinking about adding a little something to peak with.....
 
Lukef2000 said:
Ok my sponsored log has run its course so I'll be posting my workouts and shiz here from now on! Today I hit back and shoulders for hypertrophy! Back and shoulders hypertrophy Bent over rows, speed pulls 175 7 sets of 3 Chins Bw x 19 x 16 x 12 Close grip pull downs 135 3 sets of 15 T bar rows Bar + 175 x 12 Bar + 200 x 7 Bar + 175 x 9 Dead stop rows 100s 3 x 8 Db shoulder press 85s x 7 80s x 10 x 8 Cable upright rows ( light weight as I hate these considering swapping them out, suggestions?.) 55 3 sets of 15 Side laterals 22.5 x 15 x 12 x 12 Strict 45secs rest for hypertrophy days! Came home had some food then went for a 5.5km run along the beach. Diets been clean, I should really start tracking cals again as going to start tightening **** up to finish this on point! Thinking about adding a little something to peak with.....
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What are you thinking Luke?

Nice little session there btw and glad to see you in here!
 
Question for all my tech friends. How the fuk do I rip my music off my iPhone to my iTunes so I can put on an iPod?

I didn't realize it doesn't sync that way. My iPhone sucks and I have no music on my iPod. Help!!!
 
bean5er said:
Question for all my tech friends. How the fuk do I rip my music off my iPhone to my iTunes so I can put on an iPod? I didn't realize it doesn't sync that way. My iPhone sucks and I have no music on my iPod. Help!!!
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I think just plug it into your computer and sync to iTunes. I know it pulled all of my data including phone numbers and stuff when I did that.
 
superbeast668 said:
I think just plug it into your computer and sync to iTunes. I know it pulled all of my data including phone numbers and stuff when I did that.
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I did that, didn't work. All my music on my phone was downloaded off iTunes on my phone not PC. It keeps syncing yet none of my music gets pulled. I hate this tech BS lol
 
bean5er said:
I did that, didn't work. All my music on my phone was downloaded off iTunes on my phone not PC. It keeps syncing yet none of my music gets pulled. I hate this tech BS lol
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If it's off iTunes you should be able to pull from the cloud.
 
bean5er said:
I did that, didn't work. All my music on my phone was downloaded off iTunes on my phone not PC. It keeps syncing yet none of my music gets pulled. I hate this tech BS lol
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bean5er Since I am a techie I used Google and this is what I found Invalid Link Removed there is more but the steps below are probably what you are missing.

If you want to transfer iTunes Store purchases from an iOS device or iPod to a computer, be sure to authorize the computer before connecting the device. To authorize, follow these steps:

  1. Open iTunes.
  2. From the Store menu, choose Authorize Computer.
  3. In the dialog that appears, the Apple ID button is selected by default.
  4. Enter your Apple ID and password, then click the Authorize button.
If the iTunes Store purchases on your device were purchased with multiple accounts, you will need to authorize the computer for each one.
To transfer iTunes Store purchases from your device to a computer, follow these steps:
Connect your device to the computer. If it is synced with another iTunes library, the following dialog may appear:
 
superbeast668 Nice lift brother!
Lukef2000 Same goes for you and glad you are finally over here!

Yesterday nutrition was on point carbs for the day 80, protein 340, fats 53 for 2157 cals.

Here is how today's workout went.

Back Width/ Back Thickness / Biceps / Rear Delts

Reverse Grip Lat Pull Downs - 105x15, 135x15, 165x17 +5 +5 +5 =15 had to take 10 breaths before last myo set or would not have made my reps!

Meadows Rows 45x15, 80x15 +5 +5 +5 =15 was extremely hard!!!! Had to take 10 breaths again on last myo set. Also decided these were not really a safe exercise for myo sets.

Supinating Preacher Curls 50x15, 55x17 +5 +5 +5 = 15 Oh man were my biceps on fire!!! I had to take the 10 breathes again to even attempt for 5 on the last set. By supinating I mean starting as hammer curls and supinating at the top alf for a flex then hammer curl negatives.

Rear Delts 70x15, 90x19 +5 +5 +5 - beat last time by 2 reps on the activation set. Had a massive pump by the end of this.

Cardio = HIIT + LISS
Stairmill 5 minutes warm up at level 5, 10 minutes HIIT levels 3 & 18 with 20 second intervals 2 minute cool down + 15 minutes LISS on stationary bike at level 10.

I like the workouts with the myo sets, but think I may try the full body 3 times a week and do cardio on my non lifting days. Still trying to figure this out.


I think I am gaining some weight already from the Barbarian - FX Mass some of it may be water or glycogen. I am not really sure, only 5 days in but I feel like something is happening already and am holding a little water. Ordering some letro today to counteract the Max-Lmg probably get some Prami too since it is cheap.
 
MrKleen73 said:
I like the workouts with the myo sets, but think I may try the full body 3 times a week and do cardio on my non lifting days. Still trying to figure this out.
.
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You change your mind a lot.........lol.

Is the full body really going to provide the best results on the current ph? I would think this heavier program for the duration of the cycle then moving to the higher volume with heavy weights post cycle would yield better results IMO.
 
superbeast668 MrKleen73

Thanks guys I'll work on that over the weekend. Much appreciated.


Back day!!

Dead Stop Rows
3 warmup sets
4x12/10/8/6

Partial pull downs
4x8

Stretchers
3x12

Conventional DL
4x5

Deficit DL
3x5

DB pullovers (MD style)
4x12

Hypers
+25lbs
One set to failure

HS Shrug Machine
4x12

3 sec pause

12 mins MISS

207.6 upon rising
 
Montego1 said:
You change your mind a lot.........lol.

Is the full body really going to provide the best results on the current ph? I would think this heavier program for the duration of the cycle then moving to the higher volume with heavy weights post cycle would yield better results IMO.
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FINE! I will stick to what I am doing then! PPPPLLLLBBBBTTTT!!!!! :rasp: :rasp: :rasp: :)

However my thoughts were more to do with doing the cardio when the cortisol levels were already increasing from the workout. I can just take something to block cortisol a bit if needed. I also was going to keep the workout format just apply it to a full body layout 3 times a week. Not change reps or anything actually increasing frequency.

I like the idea of the heavy with volume after which was my plan to increase volume and I imagine some Mountain Dog will be involved in that.

I do change my plan up a lot though normally trying to fit my wife into the mix. She isn't going to be doing this with me either or maybe just one of each of the workouts a week but probably doing her own full body stuff. When she isn't lifting with me she isn't as consistent so I normally try to adjust things to work for both of us. Plus it is nice quality time when we are kicking ass in the gym together.
 
MrKleen73 said:
FINE! I will stick to what I am doing then! PPPPLLLLBBBBTTTT!!!!! :rasp: :rasp: :rasp: :)
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Progression- maximum increase of 10% per week
Regularity- three to five times per week
Overload- incorporate fast continuous interval training
Variety- cross train/ do not do the same thing every day
Endurance- incorporate slow, continuous training
Recovery- include rest days
Balance- alternate between, distance, speed and recovery days
Specificity- to improve in said exercise, you must do said exercise...

Don't care what monte says. Apply these principles and all will be well. Sounds like you have a hold on things already. (PROVERBS)
 
iparatroop said:
Progression- maximum increase of 10% per week Regularity- three to five times per week Overload- incorporate fast continuous interval training Variety- cross train/ do not do the same thing every day Endurance- incorporate slow, continuous training Recovery- include rest days Balance- alternate between, distance, speed and recovery days Specificity- to improve in said exercise, you must do said exercise... Don't care what monte says. Apply these principles and all will be well. Sounds like you have a hold on things already. (PROVERBS)
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Toss consistency In there. Consistency>not training
 
iparatroop said:
Progression- maximum increase of 10% per week
Regularity- three to five times per week
Overload- incorporate fast continuous interval training
Variety- cross train/ do not do the same thing every day
Endurance- incorporate slow, continuous training
Recovery- include rest days
Balance- alternate between, distance, speed and recovery days
Specificity- to improve in said exercise, you must do said exercise...

Don't care what monte says. Apply these principles and all will be well. Sounds like you have a hold on things already. (PROVERBS)
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Interesting where did this come from?
 
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