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Legacyfighter's Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Thanks guys, I appreciate the support. Its definitely helping me push harder.

Today I woke up early and headed to the gym for a bit. I did some moderate squats, bench press, and pulls from the knee.

Squats: 225x3,275x3,295x3,305x3,315x3
Bench Press: 225x3,245x3,255x3
Pulls from knee: 225x3,275x3,295x3,305x3

After I finished my workout I headed to the rugby pitch. We had an A side game and 10's match for B Side. The 10's match was ridiculous. So much freaking running. I'm dead!
 
Since I didn't get a full workout in yesterday, I went in today for a quick workout.

Today's Workout:

Sumo Deadlift: 135x10,225x5,315x5,365x1,405x1,435x1 (flew up)
Close Grip Bench: 185x5,205x5,225x5,245x5 (easy)
Pull ups: BWx15,15
Preacher Curl: 75x15

Today was a nice quick session. I wanted to hit some delts, but I was running late for work. I haven't done deadlifts in several weeks and I haven't pulled sumo in several months. Today I pulled 435 super fast, my grip just started going out, and I didn't have chalk to go higher. Close grip bench felt really strong today, I really should have gone higher, but I was running out of time. This week, I will really start trying to put up some heavy weights on a few lifts.
 
Legacyfighter said:
Since I didn't get a full workout in yesterday, I went in today for a quick workout.

Today's Workout:

Sumo Deadlift: 135x10,225x5,315x5,365x1,405x1,435x1 (flew up)
Close Grip Bench: 185x5,205x5,225x5,245x5 (easy)
Pull ups: BWx15,15
Preacher Curl: 75x15

Today was a nice quick session. I wanted to hit some delts, but I was running late for work. I haven't done deadlifts in several weeks and I haven't pulled sumo in several months. Today I pulled 435 super fast, my grip just started going out, and I didn't have chalk to go higher. Close grip bench felt really strong today, I really should have gone higher, but I was running out of time. This week, I will really start trying to put up some heavy weights on a few lifts.
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sounds like a good plan to me.
 
Rock: Thanks man, but I was actually a little disappointed with them. Last time I maxed I hit 495. I'm going to see if i can get close to that this saturday or sunday. Just gotta bring some chalk with me. I'm going to start doing some exercises to challenge the grip a bit more, because I hate having to use any sort of grip aids.
 
Legacyfighter said:
Mich: I love your perspective on perspective...


I got my body fat tested today. Apparently i'm about 8.5-9% bf now. That's down 3% since the start of this competition, and my weight still hasnt changed. I was considering running helladrol during this competition, but if I can continue to see results like these without anabolics, then i'll just stay natural throughout the competition.
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Jesus Christo! That's pretty amazing man, cause you're already pretty damn lean, so dropping percentages at your level is really impressive. You're really killing it bro. I'm with DW, speechless.
 
Legacyfighter said:
Since I didn't get a full workout in yesterday, I went in today for a quick workout.

Today's Workout:

Sumo Deadlift: 135x10,225x5,315x5,365x1,405x1,435x1 (flew up)
Close Grip Bench: 185x5,205x5,225x5,245x5 (easy)
Pull ups: BWx15,15
Preacher Curl: 75x15

Today was a nice quick session. I wanted to hit some delts, but I was running late for work. I haven't done deadlifts in several weeks and I haven't pulled sumo in several months. Today I pulled 435 super fast, my grip just started going out, and I didn't have chalk to go higher. Close grip bench felt really strong today, I really should have gone higher, but I was running out of time. This week, I will really start trying to put up some heavy weights on a few lifts.
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Sumo, very interesting. Do you prefer Sumo to Romanian?
 
Thanks Volcom. I'm really busting my butt every chance I get. There are days when it definitely takes a toll on me, but it will be worth it in the end. I really wish I was always this motivated, there is no telling where I would be at right now.

As for sumo, I prefer it over conventional. I have a really long torso relative to my leg length so sumo fits me a bit better. The first time I ever tried sumo was just for fun. I had just finished maxing out conventional, got 315 at the time. I dropped down to 135 and tried a few sumo, then went 185 for a couple, then 225, then 275, 315, 365 for a single. After that point i was hooked. Last time I maxed conventional, I pulled 440. Last time I maxed sumo I pulled 495. I have a feeling that my sumo is about to go up too, as soon as my grip strength gets up to par, 435 moved fast!
 
I'm almost afraid to post this workout. I feel like it may ruin the mojo I had going today. For some reason, I had some crazy motivation today. Maybe it was the coffee before my workout.. Regardless, this was my best depletion session to date.

RDL: 245x15,15,15 PR!!
Bench Press: 185x15,15,15 PR
Leg Press: 275x15,15,15 PR
Calf Press: 270x15,15,15 PR
Pull ups: BWx15,15,15
Machine Military: 190x15,15,15 PR!!
High Rows: 145x15,15,15 PR
Close Grip Incline; 135x15,15
BB Curls: 65x15,15
Machine Lateral Raises: 140x15,15 PR
GHR: BWx15,15,15
DB Bench: 75x15,15,15
Leg Ext: 165x15,15,15 PR
Lat Pull down: 160x15,15,15 PR
PecDeck: 140x15
Reverse PecDeck: 130x15
Cable Tri Ext: 100x15 PR, 85x15
Hammer Curl: 45x15,15
DB Lateral Raises: 30x12, 25x15
DB Front Raises: 25x15

Freaking sick workout. Tons of PRs today. I knew before I walked in the door that I was going to kill some sh*t, and I did just that. The best part is that I think I'll be able to go up again next week. The pump today was pretty great. My bicep pump was actually cutting off the circulation to my arms during incline close grip bench press. It was an interesting feeling to say the least.

The craziest thing about today was that I was up 2lbs from last monday... No idea how i went up in weight again. I didn't eat as clean this weekend, and I did have 1 beer... but my macros were still on par for what they should have been, the sources were just a little less healthy, for example fried chicken... Maybe the salt caused some extra water retention that was needed, leading to a huge pump and increased poundages today?
 
great news on the pr's these days are really great to have they give you that extra hunger to keep putting in work
 
Mich, its a good thing I hit those PR's yesterday, because my motivation today is no where near what it was yesterday. The lack of carbs drains the motivation right out. The diet has been more difficult today than usual. I want to eat everything I see. My roommate has freaking bagels and pasta and bananas and all kinds of other awesome looking carbs in here. Its stressing me out, lol. Oh well, time to head to the gym.
 
Your results are really impressive. You really are a "natural" at this. I'm jealous!
 
Milas, I'm an exercise science major in a very good program. I'm always discussing and debating with the master's and PhD students as well as teachers, so I learn a lot. I'm just trying to use everything that i've learned about exercise physiology, sports nutrition, and training, and put it all together. I've actually made some very slight changes to the Ultimate diet 2.0 that theoretically should make it more effective.
 
There's a lot of distance between theory and reality. Many can study and apply it, but few get the results you are.
 
Today's Workout

Squats: 165x15,15,15
Incline Bench Press: 165x15,15,15 PR?
Pull ups: BWx15,15,15
Machine Military: 190x15,15,15
Low Pulley Rows: 160x15,15,15
Machine Lateral Raise: 115x15,15
Hammer Strength Incline: 150x20
Facepulls: 70x15,15
Seated Calf Raises: 90x15,15,15
Hammer Curls: 45x15,15
Tri Ext: 85x15,15

Today's workout was pretty solid, but nothing like yesterday's. I only did the 3 sets of squats for legs because I had rugby practice after lifting. I had a pretty good upper body pump for it being the second day of glycogen depletion, but it was nothing great. I still felt pretty strong today. I'm really looking forward to thursday, when I get to move some heavy weights!
 
Milas said:
There's a lot of distance between theory and reality. Many can study and apply it, but few get the results you are.
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I agree with this 100%. I mean anything can look good on paper, but applying those same practices are a whole different ball game. Whatever the case you are having amazing success at everything you are doing and my hat goes off to you for everything you have achieved from all of your work :cheers:
 
Milas said:
There's a lot of distance between theory and reality. Many can study and apply it, but few get the results you are.
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Yah it's been my experience that experience plays a much larger part. So many theories have come and gone...Number 1 you can't treat all people the same, everybody is different with different hurdles to overcome. One mistake we often make is we think a guy with good genetics is getting there because his exercise program is optimal when that is often not the case. Not saying that's what's going on here but the volume of work being done could not be done by most people. The results would seem to indicate superior genetics as well... As good as the plan you are uising now may be, it's going to get a lot better over the years. Experience....
 
DreamWeaver said:
Yah it's been my experience that experience plays a much larger part. So many theories have come and gone...Number 1 you can't treat all people the same, everybody is different with different hurdles to overcome. One mistake we often make is we think a guy with good genetics is getting there because his exercise program is optimal when that is often not the case. Not saying that's what's going on here but the volume of work being done could not be done by most people. The results would seem to indicate superior genetics as well... As good as the plan you are uising now may be, it's going to get a lot better over the years. Experience....
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I agree with this statement.

but I also agree with leg and what he is doing its def a good idea to keep the debate going with others and keep putting together the ultimate workout plan for yourself to get the best results you can.
 
mich29 said:
I agree with this statement.

but I also agree with leg and what he is doing its def a good idea to keep the debate going with others and keep putting together the ultimate workout plan for yourself to get the best results you can.
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Yah the adjustments never stop....:drillsergeant:
 
I completely agree that theory and reality are two totally different things. I also agree that people are completely different; HOWEVER, I do feel that there are many similarities between groups. For instance, skinny people who "can't" gain weight obviously need to eat more, but also should probably lower their lifting volume, as well as lowering their overall activity levels. If you want to get lean lower your carbs and up your protein, increase veggie consumption. There are several other generalities that apply to 99% of lifters. What i'm doing now probably won't work as well for everyone, but I can guarantee it would work well for almost everyone who was in the same conditioning as I was to start off with.
 
Legacyfighter said:
I completely agree that theory and reality are two totally different things. I also agree that people are completely different; HOWEVER, I do feel that there are many similarities between groups. For instance, skinny people who "can't" gain weight obviously need to eat more, but also should probably lower their lifting volume, as well as lowering their overall activity levels. If you want to get lean lower your carbs and up your protein, increase veggie consumption. There are several other generalities that apply to 99% of lifters. What i'm doing now probably won't work as well for everyone, but I can guarantee it would work well for almost everyone who was in the same conditioning as I was to start off with.
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good stuff here I agree with alot of it.this is def a fun subject:afro:
 
Legacyfighter said:
I completely agree that theory and reality are two totally different things. I also agree that people are completely different; HOWEVER, I do feel that there are many similarities between groups. For instance, skinny people who "can't" gain weight obviously need to eat more, but also should probably lower their lifting volume, as well as lowering their overall activity levels. If you want to get lean lower your carbs and up your protein, increase veggie consumption. There are several other generalities that apply to 99% of lifters. What i'm doing now probably won't work as well for everyone, but I can guarantee it would work well for almost everyone who was in the same conditioning as I was to start off with.
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That pretty much sums it up very well. Most people don't seem to follow those types of guidelines, and like to blame genetics for the reason skinny people can't gain weight and fat people can't lose weight. People just need to know what works for them and stick to the game plan...

Well said my friend!!:)
 
RickRock13 said:
That pretty much sums it up very well. Most people don't seem to follow those types of guidelines, and like to blame genetics for the reason skinny people can't gain weight and fat people can't lose weight. People just need to know what works for them and stick to the game plan...

Well said my friend!!:)
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That's true a lot of people do this, I am on the quest for the optimal plan for me and I will likely never find it but I will always be getting closer. I still do tend to be somewhat human in the off season and eat too much bad food which makes it harder in season.

About genetics though, there are guys like that that have very good genetics and things come easier for them. What I do is do the best I can and hope they make mistakes that I don't make. The margin for error is very fine. Don't make excuses, do the best you can and that is always something you can improve on. I have horrible genetics for getting lean but do you see that stopping me. :mischievous: Not an excuse, just a fact and it just makes me work harder!!! :aargh:
 
Good points DW. One more thing, I feel that most people have optimum genetics for one thing or another, its manipulating it toward your goal that is key. Most people complain about crappy genetics, but its partly BS. Most endomorphs put on muscle pretty quick. Most ectomorphs are easily able to stay lean. They should adjust their dieting and their training accordingly.
 
Legacyfighter said:
Good points DW. One more thing, I feel that most people have optimum genetics for one thing or another, its manipulating it toward your goal that is key. Most people complain about crappy genetics, but its partly BS. Most endomorphs put on muscle pretty quick. Most ectomorphs are easily able to stay lean. They should adjust their dieting and their training accordingly.
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Yah that's what we do, but it would sure be nice not to have to eat all this brocolli :happysad:
 
I completely understand that. I'll be starting my massive veggie consumption next week. I just put down two cups of green beans and 6 eggs. Next week will be about 2-3 cups of veggies per meal. It should be awesome.
 
Legacyfighter said:
I completely understand that. I'll be starting my massive veggie consumption next week. I just put down two cups of green beans and 6 eggs. Next week will be about 2-3 cups of veggies per meal. It should be awesome.
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That's not the word I would use to describe it but I have grown more accustomed to it.
 
Awesome green shi+s...
 
I almost mentioned that DW, lol. I'm already taking the stuff, so i'll definitely be experiencing the "awesome..."
 
I had a pretty epic workout today. The pre-workout carbs were treating me well.

Workout:

Bench: 135x5,225x5,265x8, 245x11 PR
ATG Squat: 135x5,225x5,275x3,325x7 PR, 295x8
Incline Bench: 135x8,225x10 PR,235x8 PR
Sumo Deadlift: 225x5,275x3,325x3, 375x5 (easy)
Bent Over Row: 225x10 PR, 235x8 PR
Upright Rows: 135x8
High Pull: 135x12
Close Grip Pull Down: 240x8 PR, 200x10
Hammer Curl: 60'sx12
Tricep Ext: 95x12,80x15

Really solid session today. My squats felt pretty good. If I would have had a spotter, I may have gone for a couple more. My bench is FINALLY coming back up. Its close to PR status.. Maybe i'll get lucky next time and hit a PR. I want to try a few heavy singles on deadlift soon. I'm thinking possibly at the beginning of Monday's workout... Today's session was followed up by Rugby practice. I feel like i'm starting to get the hang of it a bit more and my conditioning has definitely improved. It seemed like our team was really clicking today. Hopefully that will translate to another win on Saturday.
 
Legacyfighter said:
I had a pretty epic workout today. The pre-workout carbs were treating me well.

Workout:

Bench: 135x5,225x5,265x8, 245x11 PR
ATG Squat: 135x5,225x5,275x3,325x7 PR, 295x8
Incline Bench: 135x8,225x10 PR,235x8 PR
Sumo Deadlift: 225x5,275x3,325x3, 375x5 (easy)
Bent Over Row: 225x10 PR, 235x8 PR
Upright Rows: 135x8
High Pull: 135x12
Close Grip Pull Down: 240x8 PR, 200x10
Hammer Curl: 60'sx12
Tricep Ext: 95x12,80x15

Really solid session today. My squats felt pretty good. If I would have had a spotter, I may have gone for a couple more. My bench is FINALLY coming back up. Its close to PR status.. Maybe i'll get lucky next time and hit a PR. I want to try a few heavy singles on deadlift soon. I'm thinking possibly at the beginning of Monday's workout... Today's session was followed up by Rugby practice. I feel like i'm starting to get the hang of it a bit more and my conditioning has definitely improved. It seemed like our team was really clicking today. Hopefully that will translate to another win on Saturday.
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great news on the pr and things coming together for you.hopefully you can ride this into another win!!!
 
Your workout looks great man. Killing the squats and taking names!
 
Today was a much needed day off. I had intended to go into the gym for a light pump session, but decided it wasn't necessary. Tomorrow i've got some rugby to play and I will try to fit in a little bit of my workout before, a little bit after, and a little bit on sunday before work. I'm interested to see how well the session after game goes.... Should be fun.
 
Legacyfighter said:
Today was a much needed day off. I had intended to go into the gym for a light pump session, but decided it wasn't necessary. Tomorrow i've got some rugby to play and I will try to fit in a little bit of my workout before, a little bit after, and a little bit on sunday before work. I'm interested to see how well the session after game goes.... Should be fun.
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good call on the day off.def listen to your body it will tell you what it needs
 
Today was a little different as far as training goes. I got a really short session in before heading to the pitch. Tomorrow I will try to get some more in before heading to work.

Today's Workout:
Bench Press: 135x5,225x3,245x3,265x3,275x3,285x3,225x3
A1) Hang Snatch: 95x3,3,3,3
A2) Explosive Pushup: 3,3,3,3
A3) 36" box jump: 3,3,3,3
A4) Explosive Pull up: 3,3,3,3
A5) Broad Jump: 3,3,3,3

Bench went really well today. I'm pretty confident that I could have done 295x3 today, but I didn't want to go to heavy before my rugby match. I did a high performance plyometric circuit. I felt super explosive today during this workout, it definitely amped me up a bit. I was landing the box jumps with straight legs, so thats getting close to a 36" standing vert.

After my workout, we had two full 80 minute rugby games. I left everything I had on the pitch because i'm really wanting to be in the starting 15. Apparently I "impressed" several people. Looking forward to seeing where this leads..
 
Legacyfighter said:
Today was a little different as far as training goes. I got a really short session in before heading to the pitch. Tomorrow I will try to get some more in before heading to work.

Today's Workout:
Bench Press: 135x5,225x3,245x3,265x3,275x3,285x3,225x3
A1) Hang Snatch: 95x3,3,3,3
A2) Explosive Pushup: 3,3,3,3
A3) 36" box jump: 3,3,3,3
A4) Explosive Pull up: 3,3,3,3
A5) Broad Jump: 3,3,3,3

Bench went really well today. I'm pretty confident that I could have done 295x3 today, but I didn't want to go to heavy before my rugby match. I did a high performance plyometric circuit. I felt super explosive today during this workout, it definitely amped me up a bit. I was landing the box jumps with straight legs, so thats getting close to a 36" standing vert.

After my workout, we had two full 80 minute rugby games. I left everything I had on the pitch because i'm really wanting to be in the starting 15. Apparently I "impressed" several people. Looking forward to seeing where this leads..
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great news on wowing alot of people this should def lead to good things.keep killing **** bro your doing good work its paying off as we can all see.
 
Today's Workout:

BTN Push Press: 95x5,115x5,135x5,155x,165x5
Close Grip Pull Downs: 220x5,5,5
Close Grip Bench: 225x5,235x5,245x5 Easy
Low Pulley Row: 180x6,200x6,220x6
Leg Ext: 250x8,8 PR?
Leg Curl: 200x6,6 PR!! (Maxed out the machine)
Calf Raise: 240x5,260x5,280x5 PR
Wide Grip Pulldown: 220x5,5,5
BB Row: 225x3,245x3,255x3
RDL; 255x3,305x3,345x3 PR
Shrug: 345x15
Upright Row: 135x6 (hurting shoulder)
PecDeck: 160x5,190x5,220x5 PR, 250x5 PR!!
Reverse PecDeck: 160x5,190x5 PR,220x3 PR
Machine Lateral Raise: 160x5,175x5 PR
DB Curls: 55x6,6,6
Reverse Tricep Ext: 75x8,85x8,90x8 PR
Hanging Leg Raises: 15,15


Today was actually two sessions separated by about 2 hours. Both were pretty freaking awesome. I didn't do squats because my legs felt pretty beat up from yesterday's rugby games. I did get some leg work in, set several PR's. really solid session. I had excellent focus today, and i'm ready to continue setting PR's this week.

Btw, thanks mich. I don't like doing anything half assssed, so I put everything i've got into everything I do. Hopefully I will wow everyone reading this log as well.
 
Going back and looking at this workout, I think i'm going to be a bit sore tomorrow... At the time it didn't feel like there was that much volume. I must have been a little more in the zone than I thought... Oh well, at least I killed it today.
 
Legacyfighter said:
Going back and looking at this workout, I think i'm going to be a bit sore tomorrow... At the time it didn't feel like there was that much volume. I must have been a little more in the zone than I thought... Oh well, at least I killed it today.
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I have to agree man. That does look like a lot, but you did kill it for sure. Hopefully you will be able to move tomorrow...
 
Legacyfighter said:
Milas, I'm an exercise science major in a very good program. I'm always discussing and debating with the master's and PhD students as well as teachers, so I learn a lot. I'm just trying to use everything that i've learned about exercise physiology, sports nutrition, and training, and put it all together. I've actually made some very slight changes to the Ultimate diet 2.0 that theoretically should make it more effective.
Click to expand...

Curiosity peaked... care to expand on this?

RickRock13 said:
I have to agree man. That does look like a lot, but you did kill it for sure. Hopefully you will be able to move tomorrow...
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Was one heck of a lift.
 
Kleen: The first change i made is doing the diet IF style, eating from 2pm to 10pm. It gives me a large portion of the day in which i'm in a fasted state. Increasing growth hormone production and lipolysis for a longer period of time. It also allows pretty much ALL of my calories to be consumed right around my workout. Its a small change that has made pretty significant effects. The second change is that the original UD2.0 says that friday should be an off day. This is also the day when the majority of your carbs should be taken in. I started doing a light pump session (1-2 sets of 20 reps per body part), because muscle contraction facilitates glycogen uptake. Exercise also increases insulin sensitivity in muscle cells and decreases it in fat cells, at least temporarily. When I work out, I obviously take in more protein around my workout. Protein plus carb has been shown to cause a greater insulin response then carbs alone... So basically working out on my carb up day facilitates glycogen uptake and muscle building.

It would probably have been easier to just say I workout on my carb up day, but I figured i'd go ahead and least try to justify why it makes more sense.
 
Today's Depletion Workout

Session 1:
Leg Press: 290x15,15,15 (cheap PR)
Machine Military: 200x15,15,15 PR
Lat Pulldown: 160x15,15,15
Leg Ext: 160x15,15,15
Leg Curl: 110x15,15,15
Machine Lateral Raise: 110x15,15
Tricep Ext: 90x15,15,15
Hammer Curl: 45x20

Session 2:
Bench Press: 200x15,15,15 PR!
Pull ups: 15,15,15
Bent Over Rows: 155x15,15,15 Easy

Today, as usual I was running a little short on time. I had to hurry up and get to work. As soon as I got off work, I rushed back to the gym to get a bit more lifting in. I set quite a few PRs today. I feel like my ability to rep weight is getting better. Basically my ability to buffer lactate has increased. My weights haven't really increased much on the lower repetition stuff though. Oh well.. Today I got a really good pump really fast, and it stayed for a while. Tomorrow I know will not be a great pump, and the workout will suck, but i'm going to hit some PRs regardless. I can feel it!
 
very well said stuff here its good to break things down so it all makes senses sometimes.yea its def time for a new pr's I would say.
 
Workout:

Squat: 185x15,15,15
Standing Calf Raises: 185x15,15,15
Bench Press: 205x15,15,15 PR
Low Pulley Row; 180x15,15,15 PR?
Machine Military: 210x15,15,15 PR!
Lat Pull down: 160x15,15,15
Leg Ext: 175x15,15,15 PR
Leg Curl: 115x15,15,15 PR
Pecdeck: 160x15,15,15 PR
Machine Lateral Raise: 120x15,15,15
Hammer Curl: 50x15,15

Motivation was zapped after doing squats. I really need to start my depletion workouts off with something else, because squatting freaking drains me. The rest of the workout went really well. the PRs were a little cheap today, because I took a little longer rest than normal, but i tried to stick as close to 1 minute as possible. Still excited about them. I've got some serious fasted cardio coming up tomorrow, should be awesome. Thursday and saturday are going to be HUGE PR days, i can smell it, lol.
 
I see you are still killing it in here man. Great job!

I feel ya on the squats. They pretty much are a full body exercise and are taxing for anyone.
 
Mich, usually squats would get me pumped up too. However, squats on your second consecutive depletion workout while eating half of maintenance calories suck, and will not get you pumped for the rest of the session. Its a FACT, lol.

Today was another day where I had about 3 hours of fasted low intensity cardio. I really don't think its causing me to burn any extra muscle, but i'm DEFINITELY getting leaner...
 
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