HWD gets vanilLEAN with BPS

Day 19: 3 VL n 325mg test E

Workout: chest n bis....cardio in the AM 350 cals burned

Flat bench
185x 12
225x 5
245x 5
275x 5
295x 3
315x 3
Standing barbell bicep curls
20x12x3
Incline chest flies
50x 12
60x 10
60x 10
Incline bicep curls with fat gripz
30x 12
35x 12
40x 10
Chest press with Dumbbells
70x 12
80x 10
90x 8
Preacher curls
50lbs on the thick EZ bar X 12 X 3

Diet: 8 hour eating window...225p 120c 90f 1800 cals

Notes: had a fun day...missed the pump so bad since I've been so flat so I are all my carbs 30 mins pre workout with.....
VL
Hemavol
Prodigy
SwollN
Slinshot

Wow the pump was intense from me being carb sensitive from fasting and doing low carbs...plus I'm looking leaner and super vascular lol it was fun watching my bicep vein curl as my arm did lol
Seriously I've had all days of low cals like 1200+ deficit and I'm still at 200lbs but that was carbed up ill check it again in the morning but the mirror is looking friendly lol
 
Nice work bro,I can only imagine how crazy the pump was!
 
Animal just an animal.
 
For 2 weeks great progress brother.


I look forward to seeing you where you want to be in the next 6 weeks. Motivating and a long way from where you started this journey a long time ago.

Keep it up
 
Im late but here
 
Oh crap I just lost my Alpha confidence that is one hell of a wicked workout bro friggin you are the beast for us all


howwedo107 said:
Day 19: 3 VL n 325mg test E

Workout: chest n bis....cardio in the AM 350 cals burned

Flat bench
185x 12
225x 5
245x 5
275x 5
295x 3
315x 3
Standing barbell bicep curls
20x12x3
Incline chest flies
50x 12
60x 10
60x 10
Incline bicep curls with fat gripz
30x 12
35x 12
40x 10
Chest press with Dumbbells
70x 12
80x 10
90x 8
Preacher curls
50lbs on the thick EZ bar X 12 X 3

Diet: 8 hour eating window...225p 120c 90f 1800 cals

Notes: had a fun day...missed the pump so bad since I've been so flat so I are all my carbs 30 mins pre workout with.....
VL
Hemavol
Prodigy
SwollN
Slinshot

Wow the pump was intense from me being carb sensitive from fasting and doing low carbs...plus I'm looking leaner and super vascular lol it was fun watching my bicep vein curl as my arm did lol
Seriously I've had all days of low cals like 1200+ deficit and I'm still at 200lbs but that was carbed up ill check it again in the morning but the mirror is looking friendly lol
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Damn that chest workout
 
EBF Inc said:
For 2 weeks great progress brother.

I look forward to seeing you where you want to be in the next 6 weeks. Motivating and a long way from where you started this journey a long time ago.

Keep it up
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Thanks man always nice to see you pop in
bmftisftw said:
Im late but here
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There he is
packers6211 said:
Oh crap I just lost my Alpha confidence that is one hell of a wicked workout bro friggin you are the beast for us all
Click to expand...
I have my beast days and my lower days where I'm just beat lol I do live for those beast days
bmftisftw said:
Damn that chest workout
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Yeah I'm really trying to grow this chest of mine so when I do chest I crush it
 
Dude Youre already huge lol and strong!
 
Yeah your chest is so small you should work on it.
 
Sadly my chest does lack...due to me being a idiot when I first started lifting...from 16-19 here was my workout plan seriously

Arms, legs, arms, Legs lol chest maybe 1 day a month and back never bc I always said I can't see it so why grow it lol damn I was dumb

Seriously tho guys I appreciate the support I honestly can say I wouldn't drive half as hard as I do if I didn't have you bros in my thread
 
howwedo107 said:
Sadly my chest does lack...due to me being a idiot when I first started lifting...from 16-19 here was my workout plan seriously

Arms, legs, arms, Legs lol chest maybe 1 day a month and back never bc I always said I can't see it so why grow it lol damn I was dumb

Seriously tho guys I appreciate the support I honestly can say I wouldn't drive half as hard as I do if I didn't have you bros in my thread
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You have a great overall physique bro!cant wait to see you at the Arnold,should be shredded by then!me too maybe ;)
 
howwedo107 said:
Sadly my chest does lack...due to me being a idiot when I first started lifting...from 16-19 here was my workout plan seriously

Arms, legs, arms, Legs lol chest maybe 1 day a month and back never bc I always said I can't see it so why grow it lol damn I was dumb

Seriously tho guys I appreciate the support I honestly can say I wouldn't drive half as hard as I do if I didn't have you bros in my thread
Click to expand...

Lol quite the opposite to my beginners program Monday chest, Tuesday abs, Wednesday chest, Thursday arms, Friday chest :D
 
Day 21:

Workout: shoulders and cardio....did OHP 5x5, lateral raises and seated dumbbell presses...then cardio....well I destroyed cardio!!! Got up at 545am did 30 mins on the elliptical burned 325 calories then did 25 mins after my lift and burnt the same bc I went a little harder with my BMR being 3k I deff burnt a total of at least 3700 calories if not more

Cardio at 545am
Lift/cardio at 5pm

Diet: carbed up a big just for trial and error type deal....see notes about this....had 300g of protein bc I ate 8 piece if chicken, 1.5lbs of shrimp and 2 steaks lol no protein powder pure food baby soooo good total cals were 2500 so still 1200 calorie deficit :)

Notes: now I was curious I went pretty hard this morning fasted and carb depleted and I popped my first VL 30 mins prior....I was sweating pretty good so I then carbed up prior to lifting with some oatmeal and oat bars (150g carbs) and rice cakes (50g carbs) took my VL then waited about 45 mins and hit the gym...got my shoulder workout done quick tho I was sweating which was odd bc my gym is cold but I wanted to see the heat factor with carbs and without carbs so then on to the same elliptical I was on earlier same program and resistance but 2 things occurred differently....
1. Had a ton more energy like I just wanted to go so hard the machine would break
2. I was sweating within 10 mins so bad it was dripping into my eyes and down my cheek and my back was like a puddle lol
So my conclusion is carbs pre cardio with VL creates so SERIOUS fat burning holy crap!!!!!!

Weighed in today at 200lbs even with carbs in me so that's -8lbs since I started 3 weeks ago!!!
 
8lbs.thats awesome man.now I just need to gain what you lost!
 
Nice lb-age lost

Sent from my iPhone using Am.com
 
howwedo107 said:
Day 21:

Workout: shoulders and cardio....did OHP 5x5, lateral raises and seated dumbbell presses...then cardio....well I destroyed cardio!!! Got up at 545am did 30 mins on the elliptical burned 325 calories then did 25 mins after my lift and burnt the same bc I went a little harder with my BMR being 3k I deff burnt a total of at least 3700 calories if not more

Cardio at 545am
Lift/cardio at 5pm

Diet: carbed up a big just for trial and error type deal....see notes about this....had 300g of protein bc I ate 8 piece if chicken, 1.5lbs of shrimp and 2 steaks lol no protein powder pure food baby soooo good total cals were 2500 so still 1200 calorie deficit :)

Notes: now I was curious I went pretty hard this morning fasted and carb depleted and I popped my first VL 30 mins prior....I was sweating pretty good so I then carbed up prior to lifting with some oatmeal and oat bars (150g carbs) and rice cakes (50g carbs) took my VL then waited about 45 mins and hit the gym...got my shoulder workout done quick tho I was sweating which was odd bc my gym is cold but I wanted to see the heat factor with carbs and without carbs so then on to the same elliptical I was on earlier same program and resistance but 2 things occurred differently....
1. Had a ton more energy like I just wanted to go so hard the machine would break
2. I was sweating within 10 mins so bad it was dripping into my eyes and down my cheek and my back was like a puddle lol
So my conclusion is carbs pre cardio with VL creates so SERIOUS fat burning holy crap!!!!!!

Weighed in today at 200lbs even with carbs in me so that's -8lbs since I started 3 weeks ago!!!
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Good stuff bro!!
 
Mack411 said:
8lbs.thats awesome man.now I just need to gain what you lost!
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mustang0341 said:
Nice lb-age lost

Sent from my iPhone using Am.com
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3clipseGT said:
Good stuff bro!!
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Thanks guys that 8lbs deff made a difference I'm only about 6lbs of bf away from where I was for my last photo shoot and I was 180lbs for that so that would put me roughly 12-14lbs heavier with muscle then last time lol these two a day cardio days are working nice with the VL
 
Awesome work!!
 
Your crazy Ricky. Keep this rocking and rolling.
 
Nudz pls
 
Resolve said:
Two-a-day cardio? Not fun, but definitely looks like it's doing the trick.
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Certainly is bro!! Today I did 1 hour for 600 calories then 20 mins later on in the night for 200 more cals....the next set of pictures will mimic the exact pose in my starting pic...you will all see the great work VL/diet/cardio can do :)
 
Heck yeah man If I didn't work full time and two kids and married I'd lift for 4 hrs at a time and do triple cardio days lol jk. I've been doing more cardio now and loving it.
 
packers6211 said:
Heck yeah man If I didn't work full time and two kids and married I'd lift for 4 hrs at a time and do triple cardio days lol jk. I've been doing more cardio now and loving it.
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Perfect example of the man holding you back.
 
howwedo107 said:
Mix of both I do LISS my first part the hiit my last little bit feel like I'm holding lots of water going to lower my sodium
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I hate that. Especially when it's actually TOO LOW sodium causing the water retention lol. But u track closely so I'm sure u know if it's too high
 
chedapalooza said:
I hate that. Especially when it's actually TOO LOW sodium causing the water retention lol. But u track closely so I'm sure u know if it's too high
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Exactly. Most athletes who shoot for a low-sodium diet are actually shooting themselves in the foot, performance-wise. Sufficient [Na+] are imperative to neural efficiency.

Not saying that's what's going on with you, HWD, just getting that general info out there since it's not a widely known phenomenon. :)
 
Yeah I totally agree but the past week I've been eating a lot of steaks and they are vacuum sealed and canned chicken so I toned it down a bit and noticing a slight difference Already :)
 
Bad news guys....found out today I'm allergic to iron....I couldn't figure out why I was getting so swoll in the gym when I would pick up iron :P
 
howwedo107 said:
Bad news guys....found out today I'm allergic to iron....I couldn't figure out why I was getting so swoll in the gym when I would pick up iron :P
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ba-du-ching

there's your rim shot :P
 
you were just talking about sodium and I stumbled on this today on leangains.com

"Salt

This client brought up the topic of salt and water retention -

Q: "..I'm guessing salt at this point isn't the end of the world, but will cause water retention as I proceed a few weeks down the road."

A: Don't do anything with salt. Don't try to reduce it, don't try to increase it. It's shifts in salt/sodium intake that cause water retention, not high intake per se.

For example, if you go higher relative to habitual intake, you can count on some water retention. Go lower, relative to habitual intake, you might find yourself dropping some water weight. This only works in the very short term however - your body will soon adapt to the new 'baseline' intake and adjust water balance accordingly. This has to do with aldosterone, vasopressin and other hormones involved in water regulation.

This is also part of why I think the typical two week bodybuilding pre-competition prep (gradully reducing sodium and ending up consuming trace sodium on the final days) is stupid, as the same effects can be had in just a few days.
 
Thanks bro for the sodium info

Really really ****ty day for me....ill update tomorrow I'm just going to bed I guess night bros

Also ill be doing this log 6 weeks instead of 8 bc I'm sending half my second bottle to my bro cheda since we started together I wanna finish together :)
 
howwedo107 said:
Thanks bro for the sodium info

Really really ****ty day for me....ill update tomorrow I'm just going to bed I guess night bros

Also ill be doing this log 6 weeks instead of 8 bc I'm sending half my second bottle to my bro cheda since we started together I wanna finish together :)
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keep ya head up man,if ya need anything you know im here!get ya some rest!
 
Hope everything's well broski
 
howwedo107 said:
Thanks bro for the sodium info

Really really ****ty day for me....ill update tomorrow I'm just going to bed I guess night bros

Also ill be doing this log 6 weeks instead of 8 bc I'm sending half my second bottle to my bro cheda since we started together I wanna finish together :)
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Hope whatever's got u down fixes up quickly! Thank you again for your generosity ricky.
will be very beneficial to the forum to see alphamine and VL stacked. And very beneficial to me as well! Too bad I can't be using no winny! Been there before and IMO unless u r competing, no point in using that type of stuff.
 
Keep that chin up Rick
 
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Went to the Philly car show last night....about 5 degrees out last night I was bundled to the T so I don't get sick....walking in downtown about 930pm I see a homeless gentlemen yes I know 90% of the time it's their fault but they are still human being as far as I'm concerned....now mind you it's 5 degrees with the bad wind chill....he had just a hoodie on so I did the right thing while other people passed him....I stopped at some odd ball Chinese shop (we were in china town) bought him a blanket, then stopped and got him a large hot coffee at the 7/11 and proceeded to give them to him including my pair of gloves....now on my way back home going to start GVT today any advice would be helpful
 
howwedo107 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=73561"/>

Went to the Philly car show last night....about 5 degrees out last night I was bundled to the T so I don't get sick....walking in downtown about 930pm I see a homeless gentlemen yes I know 90% of the time it's their fault but they are still human being as far as I'm concerned....now mind you it's 5 degrees with the bad wind chill....he had just a hoodie on so I did the right thing while other people passed him....I stopped at some odd ball Chinese shop (we were in china town) bought him a blanket, then stopped and got him a large hot coffee at the 7/11 and proceeded to give them to him including my pair of gloves....now on my way back home going to start GVT today any advice would be helpful
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Legit.

Standard gvt 10x10 antagonistic supersets
And 3x8-12 accessory?

Look at this-- I got me bigger and more cut last year in only 3 weeks



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howwedo107 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=73561"/>

Went to the Philly car show last night....about 5 degrees out last night I was bundled to the T so I don't get sick....walking in downtown about 930pm I see a homeless gentlemen yes I know 90% of the time it's their fault but they are still human being as far as I'm concerned....now mind you it's 5 degrees with the bad wind chill....he had just a hoodie on so I did the right thing while other people passed him....I stopped at some odd ball Chinese shop (we were in china town) bought him a blanket, then stopped and got him a large hot coffee at the 7/11 and proceeded to give them to him including my pair of gloves....now on my way back home going to start GVT today any advice would be helpful
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A true gentleman. Good on you ricky
 
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