Green's "BOMB before the STORM" There's a War on the Horizon
- Thread starter TurningGreen
- Start date
packers6211
Well-known member
I'm doing biceps tomorrow and got to remember to do these drag curls!! Are they used with straight or ez bar?
TurningGreen
Well-known member
Thanks bro, I totally understand where you're coming from. Even with a full gym I have to change things up because they are not well equipped.
Go get you some! Im a big fan of the Bent Over Row, awesome lat action.
Yeah I try to get between 2200-2500 on builds, but Im ok with a little less as Im trying to strip down.
Its probably my new favorite lift. The movement feels unbelievable, and triggers so much more than just the bicep.
I think you should Tiny...you would likey.
Hell yeah bro, thats what Im talking about!
TurningGreen
Well-known member
Thanks for checking in Doc, getting stronger by the week! You're looking awesome yourself there, excellent progress!!
I did them with DBs, and kept my elbows way back, but I think they are commonly done with a straight bar. IMO either way you decide shold render excellent results.
TurningGreen
Well-known member
09/07/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
511 calories
-10oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1 portabella mushroom
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW2: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Chin Ups, BWx8, 50x8, 50x8 > 40x6 >30x5
Felt strong on the chins, 50x8s are no joke. I really focused on a good negative, close to GVT style timing.
Decline Bench, 135x8, 245x8, 245x8 > 205x6 >135x4
This is an exercise I don’t normally do. I really had a nice pump when finished although it took a little time to get balanced. Overall a good addition to the protocol.
Wide Grip Upright Rows, 135x8, 195x8, 195x8 > 175x10 >155x11
I always have good power here, and I pushed to really crank out some high rep failures. I use more of a clean movement with these so its more of an explosive row, but still effective.
T-Cups, The only reference I could find to this exercise was more of a stretch. I did 4 sets of 8 on each side holding no weight. The stretch felt really good, even more so because of the awesome pump I had acquired as a result of the previous lifts. If there is a heavy lift called a T-Cup, please inform me!
Squats, 135x8, 315x8, 315x8 > 295x9 > 275x10
What can I say? Always essential, these were not fun at all especially in the SSUF. Again I focused on more of a GVT style timing.
Stiff Leg Deads, 135x8, 225x8, 225x8 > 205x9 > 195x15
I had some serious enegy at the end here and cranked out the reps. I was thinking I had 20 lbs less on the bar so it seems my mind took over and said 15 reps was a good place to stop on the last SSUF.
Awesome pumps today once again. I did skip a rest day so I could get on schedule with the way the protocol was written. Tommorow will be a rest (active recovery day). I am experiencing some soreness...which I really enjoy and loving the challenge of the SSUF!
Meal 2 1800hrs:
951 calories
-6 eggs (only 2 yolk)
-4tbsp salsa
-2 scoop whey protein
-4oz sirloin tip steak
-4oz chicken breast
-4tbsp hummus
-2 portabella mushroom
-1 navel orange
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
410 calories
-2 tbsp hummus
-4oz sirloin tip steak
-2 scoop whey protein
Calories: 1,873
Fat: 53.7g (25%)
Carb: 70g (15%)
Protein: 290.2g (60%)
1-Reduce XT before bed
With the Iron Warrior protocol there is a relationship between mind and muscle. The mind tells you that as you strip off the sets to what seems like lower weight the lift should become easier. The body says that as the weight gets ligther the lift should become easier. As a result IMO the body and mind push harder to attain reps that one would normaly be able to attain at those lower weights even though the body may be incapable of handeling such a demand...This to me as a result should render serious growth...we shall see.
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
511 calories
-10oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1 portabella mushroom
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW2: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Chin Ups, BWx8, 50x8, 50x8 > 40x6 >30x5
Felt strong on the chins, 50x8s are no joke. I really focused on a good negative, close to GVT style timing.
Decline Bench, 135x8, 245x8, 245x8 > 205x6 >135x4
This is an exercise I don’t normally do. I really had a nice pump when finished although it took a little time to get balanced. Overall a good addition to the protocol.
Wide Grip Upright Rows, 135x8, 195x8, 195x8 > 175x10 >155x11
I always have good power here, and I pushed to really crank out some high rep failures. I use more of a clean movement with these so its more of an explosive row, but still effective.
T-Cups, The only reference I could find to this exercise was more of a stretch. I did 4 sets of 8 on each side holding no weight. The stretch felt really good, even more so because of the awesome pump I had acquired as a result of the previous lifts. If there is a heavy lift called a T-Cup, please inform me!
Squats, 135x8, 315x8, 315x8 > 295x9 > 275x10
What can I say? Always essential, these were not fun at all especially in the SSUF. Again I focused on more of a GVT style timing.
Stiff Leg Deads, 135x8, 225x8, 225x8 > 205x9 > 195x15
I had some serious enegy at the end here and cranked out the reps. I was thinking I had 20 lbs less on the bar so it seems my mind took over and said 15 reps was a good place to stop on the last SSUF.
Awesome pumps today once again. I did skip a rest day so I could get on schedule with the way the protocol was written. Tommorow will be a rest (active recovery day). I am experiencing some soreness...which I really enjoy and loving the challenge of the SSUF!
Meal 2 1800hrs:
951 calories
-6 eggs (only 2 yolk)
-4tbsp salsa
-2 scoop whey protein
-4oz sirloin tip steak
-4oz chicken breast
-4tbsp hummus
-2 portabella mushroom
-1 navel orange
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
410 calories
-2 tbsp hummus
-4oz sirloin tip steak
-2 scoop whey protein
Calories: 1,873
Fat: 53.7g (25%)
Carb: 70g (15%)
Protein: 290.2g (60%)
1-Reduce XT before bed
With the Iron Warrior protocol there is a relationship between mind and muscle. The mind tells you that as you strip off the sets to what seems like lower weight the lift should become easier. The body says that as the weight gets ligther the lift should become easier. As a result IMO the body and mind push harder to attain reps that one would normaly be able to attain at those lower weights even though the body may be incapable of handeling such a demand...This to me as a result should render serious growth...we shall see.
thetinyguy
Well-known member
Awesome! Strip setting/drop sets are my favorite now, you get an insane pump. I can't wait to train tomorrow now thanks green haha
MrKleen73
Legend
Nice work Green! Way to kill the workout. For those of you wanting to incorporate the DB Drag curls they are a bit different that BB drag curls you pull your elbows far back and try to move the db in an almost perfect verticle line with the centerline of your body, pulling the elbows back that far completely disengages the anterior delts giving the biceps the laser focus intensity they crave. Give it a shot and your biceps will love / hate you.
T-Cups are basically doing a front raise bringing the weight down in front of you but not all the way down just the slightest bit in front of you and off of your hips to keep the tension on the shoulders then do a lateral raise, come down again but not quite all the way to the hips and change direction back to the front so the entire set the tension NEVER comes of the shoulders. One rep is up to the front down, then up to the side and down.
Your shoulders will burn like crazy and you will experience a pump like you probably have never experienced in your shoulders before. Use strength to move the weights not momentum, and be tough it will burn but the bowling balls connecting your arms to you traps will be worth it at the end of the set.
T-Cups are basically doing a front raise bringing the weight down in front of you but not all the way down just the slightest bit in front of you and off of your hips to keep the tension on the shoulders then do a lateral raise, come down again but not quite all the way to the hips and change direction back to the front so the entire set the tension NEVER comes of the shoulders. One rep is up to the front down, then up to the side and down.
Your shoulders will burn like crazy and you will experience a pump like you probably have never experienced in your shoulders before. Use strength to move the weights not momentum, and be tough it will burn but the bowling balls connecting your arms to you traps will be worth it at the end of the set.
thetinyguy
Well-known member
I can't wait to try those tomorrow, Thanks for that description seems like it would work really really well. I need some new bi exercises!
TurningGreen
Well-known member
Thank you for the clarification. I searched for a good bit to find this guy with no luck. I didnt want to be a pain in your a$$ and start lighting you with questions, so again thanks Kleen...awesome protocol!
MrKleen73
Legend
No problem, I could have sworn I put that in the document but I have a few versions I typed up and probably just didn't put it in there.
ScottyDoc
Well-known member
I'm digging the diet Bro, I mean honestly that is probably looking very close to what I will be doing once I hit my mark and I'm looking to maintain, I just might up it a tad more, but then again, I am not sure what day it is for you, as in... burn day, maintenance day, bulk day, don't you vary the diet/calories day by day just a little? I mean that is what I think I have learned from creeping around and reading what everyone is posting about lean gains and stuff!
LittleGreen
Member
TurningGreen
Well-known member
ScottyDoc said:
Thank you sir, yeah that was a burn/build day since I didn't take a rest between workouts. I'd like to get my build up around 2500, and I may thrown in a weekly refeed to around 3500 cals or so to give me a kick since I'm so restricted. So far the protocol I'm using is working well and giving results...so all is well.
ScottyDoc
Well-known member
Awesome Bro, definitely looking forward to my go at it!
packers6211
Well-known member
Nice Green, very intense as usual and I love them upright rows!! Your strength looks like it's going up as well.
Meister
Active member
I am so glad that I am not the only one that LOVES humus! Is it not delish. I remember when I saw it for the first time while in the desert and thought it was bullshiza, but after I ate it...it was on!!!! Love it!
TurningGreen
Well-known member
Man I kill some hummus!! I use it as a sauce! Its awesome mixed in with brown rice, used as a dip for chicken and steak, mixed with tuna (instead of may...sooo good), even mixed in with eggs (scrambled, after being cooked). I even started microwaving it and mixing it with hot sauce...I know sounds gross, but it actually thins out and is awesome to dip meats in. VERSATILE!
TurningGreen
Well-known member
09/08/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
529 calories
-8oz sirloin tip steak
-5tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1.5 portabella mushroom
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
Active Recovery Day
Push-up with Resistance Band, 5x20 with 20lb band
Band was stretched across the back with a handle in each and. There was really good resistance here. The last set proved to be a challenge.
(no rest between sets)
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Reverse Crunch, 3x20
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Hanging Leg Raise With Five Second Hold (legs parallel to floor), 3x5
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Incline Reverse Crunch, 3x20
Awesome Ab workout here, cant wait to feel them tomorrow.
Jump Rope, 5 minutes (1 minute followed by 30 second rest, about 160 rotations per minute)
Elliptical, 15 minutes (medium resistance)
Tread Mill, 30 seconds @ 8mph to 15 push-ups (5 sets) followed by 30 seconds @ 9mph to 2 incline push-ups to bench length hop over (once each side of bench) (4 sets)
I was smoked after this and dripping sweat, but damn it was good.
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1800hrs:
915 calories
-9 eggs (3 yolk)
-4tbsp salsa
-2 scoop whey protein
-4oz sirloin tip steak
-1 cup home made beef vegetable soup
Meal 3 2045hrs:
506 calories
-4 cups romaine salad
-8oz chicken breast
-1.5 slice mozzarella
-2tbsp olive oil and vinegar dressing
Calories: 1,950
Fat: 72.6g (34%)
Carb: 56.8g (12%)
Protein: 263.5g (54%)
1-Reduce XT before bed
Feeling great, but ready for bed. Had a great workout today shedding some serious sweat. Nutriton is still where I need it to be, but I may try to get a few more carbs (not for energy purposes) and lower the fat a bit. Im also thinking of throwing in a once a week re-feed day since I am so restricted. This may or may not work for me, but its worth a try just to really make sure the metabolism is cranking at optimum levels.
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
529 calories
-8oz sirloin tip steak
-5tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1.5 portabella mushroom
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
Active Recovery Day
Push-up with Resistance Band, 5x20 with 20lb band
Band was stretched across the back with a handle in each and. There was really good resistance here. The last set proved to be a challenge.
(no rest between sets)
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Reverse Crunch, 3x20
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Hanging Leg Raise With Five Second Hold (legs parallel to floor), 3x5
Decline Bench Crunch to Medicine Ball Toss and Catch, 1x20 10lb medicine ball
Seated Balance Ball Side Bend, 1x10 each side 35lb DB
Incline Reverse Crunch, 3x20
Awesome Ab workout here, cant wait to feel them tomorrow.
Jump Rope, 5 minutes (1 minute followed by 30 second rest, about 160 rotations per minute)
Elliptical, 15 minutes (medium resistance)
Tread Mill, 30 seconds @ 8mph to 15 push-ups (5 sets) followed by 30 seconds @ 9mph to 2 incline push-ups to bench length hop over (once each side of bench) (4 sets)
I was smoked after this and dripping sweat, but damn it was good.
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 2 1800hrs:
915 calories
-9 eggs (3 yolk)
-4tbsp salsa
-2 scoop whey protein
-4oz sirloin tip steak
-1 cup home made beef vegetable soup
Meal 3 2045hrs:
506 calories
-4 cups romaine salad
-8oz chicken breast
-1.5 slice mozzarella
-2tbsp olive oil and vinegar dressing
Calories: 1,950
Fat: 72.6g (34%)
Carb: 56.8g (12%)
Protein: 263.5g (54%)
1-Reduce XT before bed
Feeling great, but ready for bed. Had a great workout today shedding some serious sweat. Nutriton is still where I need it to be, but I may try to get a few more carbs (not for energy purposes) and lower the fat a bit. Im also thinking of throwing in a once a week re-feed day since I am so restricted. This may or may not work for me, but its worth a try just to really make sure the metabolism is cranking at optimum levels.
Meister
Active member
I eat that shiza straight from the tub!!!! I need to learn how to make it so that I can save some money, but I'd spread that stuff on raw beaver and lap it up.
Was that too far? Oh Well!
MrKleen73
Legend
Oh yeah LOVE HUMMUS! All Hail Chickpea Goo!
I think the appropriate reaction here is to simply say DAM.
Okay enough of the puns.
Excellent Active recovery day Green!
ScottyDoc
Well-known member
Way too far, I mean I don't know about everyone else, but I'm officially offended! LoL
Dude, Hummus is easy to make, if you look on the internet there are many, many recipes for making it! Also, what I like about making my own is I can control how olive oily it tastes, how lemony, or how garlicy, hot, etc. Once you make it once, you get an idea for the general recipe and then you can make it your own and make it taste exactly how you want it to!
ScottyDoc
Well-known member
Noah Wiley (Dr. Carter from ER) said that when him and George Clooney guest starred on Friends!!!
packers6211
Well-known member
UHM yeah you are def a freak of nature. That is one heck of a workout. You would make a dam good personal trainer.
DreamWeaver
Legend
Who else is going to do that kind of volume.. lol Al does it cuz he likes volume... it's not by any means necessary to do that much. He's a crazy fug!! Ohhh Ohhh Pot .. kettle being called black... ok I'm a crazy fug too!! but still don't like high volume...
TurningGreen
Well-known member
DreamWeaver said:
I'm down for what ever really. I'll put in 4-6 weeks of something then move on to prevent plateaus. I must say that I do like a challenge, and at the top is GVT. Kleens protocol is right in the money for my preference, both challenging(will power required) yet at a nice pace where you can focus on good ROM and timing.
ScottyDoc
Well-known member
Old Fugger... I was just talking to Kleen about this earlier today, do you think my volume is too much? Obviously not your preference, but do you think it is too much for what I am trying to achieve, honestly, I will not take any offense to other's opinions, they are like A$$holes, LoL, we all got them! Seriously though, down for your honest opinion and/or anyone else if they would like to offer theirs!
TurningGreen
Well-known member
ScottyDoc said:
Doc, IMO I believe were dealing with exactly how you put it...personal preference. If you listen to your body and document your workouts and how your body reacts to those workouts, then I'd say keep doing what you are doing. If you feel like a protocol works, but you're bored and can't give 100% then try something new for a couple weeks, then go back to your sweet spot. It all goes back to everybody being different and they're physiology reacting differently to certain stimuli. I do however like to experiment with protocols I've never tried before such as Kleens Iron Warrior or Sean Burch's Hyperfitness. If I like them I revisit them, if not...well you know.
KleensQueen
Member
dear god you dude can't eat some stuff.. There is no way i can put away all that food. I am too picky with food. And end up getting bored eating the same stuff. You go boy.
TurningGreen
Well-known member
Ha! I am far from picky! Chances are if you put it in front of me ill eat it.
TurningGreen
Well-known member
09/09/2011
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
553 calories
-8oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1 portabella mushroom
-2 cups kettle corn
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW3: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Push Press, 135x8,165x8, 165x8 > 155x10 > 135x10
This has never been a strong lift for me, but I felt ok today. I will probably not increase much on this lift as it really tears up my joints
DB Pull Over, 50x8, 75x12, 75x12 > 65x10 > 55x10
I have done these before, but utilizing them in this protocol really made their worth noticeable. The lower part of my triceps were on fire, massive pump which stayed throughout the duration of the workout.
Smith Incline Bench, 120x8, 205x8 > 205x6 > 185x6 > 165x4
I have never incline benched on a smith before. I must say that I was impressed by the isolation of the chest muscles, which made for an awesome pump. Even as I began to form fail I still was forced to utilize mainly the chest muscle throughout the lift. Very nice!
Reverse Grip Bench Press,120x8, 180x8, 180x8 > 160x12 > 140x8
Dont usually hit these, but again I felt a lot of focus on that lower tricep area. This lift felt really good to me although I need to work on hand placement as my wrists took a beating.
Dead Lifts, 135x8, 265x8, 265x8 > 245x7 > 225x4
Another staple lift here. I focused on a GVT style timing for these. At this point in the protocol I was very tired, but I gave it may all.
Leg Ext,130x8, 210x8, 210x8 > 190x15 >170x20
I think the endorphins were raging here. I gave one last hard effort at the end (probably because I knew it was over. I had trouble walking to my car.
Im sure I will feel tomorrows workout something fierce! I have been sore all week, but not to the point where I cant function. I must say that after week one I am loving this protocol. I am looking forward to the next few weeks, and even more so PHASE II.
Meal 2 1800hrs:
812 calories
-3tbsp sala
-3tbsp light blue cheese dressing
-2/3 cup beef vegetable soup
-10oz chicken breast
-1 steak and mushroom wrap
-2 cups toscana salad (greens, feta, walnuts, roasted red pepper)
-2tbsp vinaigrette dressing
-4tbsp hummus
-1portabella mushroom
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
725 calories
-4oz sirloin tip steak
-2 scoop whey protein
-1 slice Layne’s cheesecake (with whey powder baked in)
-16oz sam adams oktoberfest (yeah I know)
Calories: 2,090(build)
Fat: 66.3g (30%)
Carb: 109g (22%)
Protein: 237.5g (48%)
1-Reduce XT before bed
Nothing really new to report today. I am sleeping really well since I started the new protocol, which is nice. Im looking forward to adding in some N.O. Ignite (thanks Finaflex and Doc) and kicking the DAA (in the Lit-Up) untill I run the next PH. Should have progress pics tomorrow...LittleGreen will as well...so check em out!
Wake 0630hrs:
1-Reduce XT/3-Beat-Alanine/1-Multi-V
Meal 1 1300hrs:
553 calories
-8oz chicken breast
-4tbs hummus
-1 piece Layne's cheesecake (with whey powder baked in)
-1 portabella mushroom
-2 cups kettle corn
Pre-Workout supplementation 1600hrs:
1-Reduce XT/3-CEE/3-Beta-Alanine
1 scoop of Peach Tea Lit-Up
Training 1630hrs:
WW3: 2 Work Sets to Form Failure 6-8 reps, second Set is a double SSUF (Strip Set until Failure)
Ex. Warm-up Set, Work Set, Work Set > SSUF > SSUF
Push Press, 135x8,165x8, 165x8 > 155x10 > 135x10
This has never been a strong lift for me, but I felt ok today. I will probably not increase much on this lift as it really tears up my joints
DB Pull Over, 50x8, 75x12, 75x12 > 65x10 > 55x10
I have done these before, but utilizing them in this protocol really made their worth noticeable. The lower part of my triceps were on fire, massive pump which stayed throughout the duration of the workout.
Smith Incline Bench, 120x8, 205x8 > 205x6 > 185x6 > 165x4
I have never incline benched on a smith before. I must say that I was impressed by the isolation of the chest muscles, which made for an awesome pump. Even as I began to form fail I still was forced to utilize mainly the chest muscle throughout the lift. Very nice!
Reverse Grip Bench Press,120x8, 180x8, 180x8 > 160x12 > 140x8
Dont usually hit these, but again I felt a lot of focus on that lower tricep area. This lift felt really good to me although I need to work on hand placement as my wrists took a beating.
Dead Lifts, 135x8, 265x8, 265x8 > 245x7 > 225x4
Another staple lift here. I focused on a GVT style timing for these. At this point in the protocol I was very tired, but I gave it may all.
Leg Ext,130x8, 210x8, 210x8 > 190x15 >170x20
I think the endorphins were raging here. I gave one last hard effort at the end (probably because I knew it was over. I had trouble walking to my car.
Im sure I will feel tomorrows workout something fierce! I have been sore all week, but not to the point where I cant function. I must say that after week one I am loving this protocol. I am looking forward to the next few weeks, and even more so PHASE II.
Meal 2 1800hrs:
812 calories
-3tbsp sala
-3tbsp light blue cheese dressing
-2/3 cup beef vegetable soup
-10oz chicken breast
-1 steak and mushroom wrap
-2 cups toscana salad (greens, feta, walnuts, roasted red pepper)
-2tbsp vinaigrette dressing
-4tbsp hummus
-1portabella mushroom
Post-Workout Supplementation
3-CEE
1 scoop RecoverPro
Meal 3 2045hrs:
725 calories
-4oz sirloin tip steak
-2 scoop whey protein
-1 slice Layne’s cheesecake (with whey powder baked in)
-16oz sam adams oktoberfest (yeah I know)
Calories: 2,090(build)
Fat: 66.3g (30%)
Carb: 109g (22%)
Protein: 237.5g (48%)
1-Reduce XT before bed
Nothing really new to report today. I am sleeping really well since I started the new protocol, which is nice. Im looking forward to adding in some N.O. Ignite (thanks Finaflex and Doc) and kicking the DAA (in the Lit-Up) untill I run the next PH. Should have progress pics tomorrow...LittleGreen will as well...so check em out!
ScottyDoc
Well-known member
If I'm not following a diet, watch out, because there are only two things I won't eat... Liver & Beets, everything else is fair game!!!
ScottyDoc
Well-known member
Awesome on the Sleep Bro, Killer Workouts, I'm liking what I see Brotha, excellent work! No worries on the N.O. IGNITE, I am happy to help you guys out, Y'all have both been very good advocates for FINAFLEX, I thank you! Looking forward to both of the Green's progress picts!
packers6211
Well-known member
Green that is a solid routine you have brother. That is insane reverse grip bench press cause that shiz isn't easy to do. BTW I hate you, I wish I could eat cheese cake and look like that.
MrKleen73
Legend
Great workout, man you are doing awesome with this. A suggestion on the reverse grips, Hold the bar in the v of your palm and thumb and keep wrists straight and upright instead of letting them go back making a platform out of your palm for the bar to sit on. When you do that it twists the bones of the forearms so that they are crossing one another under thew weight. I also would not go to wide on them. It is a triceps maneuver so closer together is better. I typically have my arms aligned where the inside of my hand is about even with where the knurl starts or just a little outside of that.
Many of our lifts are very comparable. Although you seem to have more muscular endurance. Not sure if that is a natural gift or a result of your hyperfitness work outs.
Many of our lifts are very comparable. Although you seem to have more muscular endurance. Not sure if that is a natural gift or a result of your hyperfitness work outs.
TurningGreen
Well-known member
packers6211 said:
Oh my man, if that was mamas cheesecake I'd be one fat a$$. This is a special cheesecake, low fat, high protein, all good I'm the hood.
TurningGreen
Well-known member
MrKleen73 said:
Thanks Chris, although I'm still "feeling out" your protocol, it feels very natural to me. Truthfully it's probably one if my all time favorite protocols! I may have had a good base coming of of GVT to start the Iron Warrior with, hyperfitness definitely helps with endurance and dexterity, but it's tough to incorporate heavy weights into because it is so demanding.
bitterbella
New member
Help!!! Im curious, I tried 1mr / :" took a sample pack on tuesday, and i was drug tested on wednesday for probation??? im freaking out- that i may get a false positive? I just need a definitive answer from somone who knows!!!!!!!!?????please.
bitterbella
New member
One more rep with the 1-3 dimethalynine? worried about testing positives for amphetamines~?
TurningGreen
Well-known member
Help!!! Im curious, I tried 1mr / :" took a sample pack on tuesday, and i was drug tested on wednesday for probation??? im freaking out- that i may get a false positive? I just need a definitive answer from somone who knows!!!!!!!!?????please.
You should be fine just fine.
TurningGreen
Well-known member
09/10/2011
Invalid Link Removed
Invalid Link Removed
Weight-207.0
BF%-Accu-Measure says 8.5, but I'd say between 8.5 and 10 not sure.
Quads-27"
Calf-17.5"
Waist-33"
Forearm-13.5"
Bicep-16"
Shoulder-51.5"
Chest-43.5"
Neck-16.5"
Invalid Link Removed
Invalid Link Removed
Weight-207.0
BF%-Accu-Measure says 8.5, but I'd say between 8.5 and 10 not sure.
Quads-27"
Calf-17.5"
Waist-33"
Forearm-13.5"
Bicep-16"
Shoulder-51.5"
Chest-43.5"
Neck-16.5"
packers6211
Well-known member
Nice detailed pics brother! I so hate you and that body fat percent. I don't know how the heck I'll ever get that low. Just to much mass I got to lose. Also like the calves measurement not bad at all.
TurningGreen
Well-known member
packers6211 said:
Thanks brother, you certainly are the king of the calves! I can tell you that there was a point in my life where I was far far from what I am now. I just kept at it, and I'm always trying to improve.
packers6211
Well-known member
LEAN GREEN KICK A$$ MACHINE!!! I'd kill to have that lean look drooooooolllll!