Orb gets in PRIME condition for the 1,000 LB Club

Week 5 Day 2

Going to start including my diet in these updates.

Dosing:
Morning/Breakfast: 1 AP, 1 Prime
Pre W/O: 3 PowerFULL, 3 Prime, 2 scoops VasoCharge
Intra W/O: nothin
Post W/O: 1 AP, 1 Prime (with meal)
Dinner 1 AP, 1 Prime
Pre Bed: 1/2 tsp bulk 1-C

Diet:
Breakfast:
2 scoops protein powder, 16oz 2% milk

Lunch:
Left over taco seasoned chicken and lime / basil seasoned rice.
Ice Cream

Dinner:
Subway - footlong BLT on Honey Oat, Pepper Jack (toasted), lettuce, tomato, green pepper, cucumber, red onions, banana peppers, honey mustard sauce.

The Workout:
BB Flat Bench:
Warmups: stretching, bar x 10, 95x5
Working sets: 140x5, 160x5, 185x8

BB Incline Bench:
135x8x3

High Cable Flies:
15x12, 20x10, 25x8, 30x3>25x2>20x5>15x8>10x10

Straight Bar Cable Pushdowns:
35x12, 42.5x10, 50x10, 57.5x5

Single Hand Pushdowns Overhand SS Underhand:
10x8 || 10x8, 15x8 || 15x5

Low Cable Flies:
10x8, 15x8, 20x5, 25x3>20x5>15x5>10x8
 
Week 5 Day 3

Diet:
Breakfast: 3 bacon, 1 egg, 2 toast, milk
Lunch: Salami / Pepper jack sandwich, Cherry juice
Dinner: Fried chicken and rice (~820 cals), Cherry juice

Dosing:
Breakfast: 1 AP, 2 Prime
Lunch: 1 AP, 2 Prime
Dinner: 1 AP, 2 Prime
Pre Bed: 1/2 tsp 1-C

Probably taking today off 'cause the ol' legs still feel blasted from monday's squats. Deadlift tomorrow, Shoulders Friday.
 
Keep killing it man, any noteable strength increase comparisons since beginning?
 
I was thinking along the same lines unless he is trying to stay in a certain weight class, he really isn't eating much. Are you getting any snacks in between your meals? If not and you do want to gain a little have a spoon full of peanut butter 2-3 times a day in between meals. Heck with your weight and what not you could get away with adding some honey in your peanut butter too.
 
MrKleen73 said:
Keep killing it man, any noteable strength increase comparisons since beginning?
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since the beginning of this log or since the start of 5/3/1?

Inarius said:
eat more.
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Blacktail said:
Lots more.=)
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i will -- gotta start countin what i eat again. that helped me alot to get over 3 kcals / day

MrKleen73 said:
I was thinking along the same lines unless he is trying to stay in a certain weight class, he really isn't eating much. Are you getting any snacks in between your meals? If not and you do want to gain a little have a spoon full of peanut butter 2-3 times a day in between meals. Heck with your weight and what not you could get away with adding some honey in your peanut butter too.
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just got a new schedule at school so i'm workin on figurin the best times to eat between classes and work. i like the peanut butter idea; i think i'm gonna start doin that. and some 2% milk to wash it all down.
 
The log I think, that is when you started the PRIME right?
 
MrKleen73 said:
The log I think, that is when you started the PRIME right?
Click to expand...

Yes.

Here are some first week comparisons for squat, bench, deadlift, and shoulder press.

I'll be using a formula found in the text of 5/3/1 by Jim Wendler:

1RM = ((Reps * 0.0333) + 1) * WeightedLifted

The number in the parentheses is the estimated 1RM based on the reps at the weight done. This should offer some crude measure to compare on a month to month basis.

Cycle 1 - Cycle 2:
Squat: 235x7 (290) to 245x8 (310) +30lbs
Bench: 185x9 (240) to 185x8 (235) -5lbs
[EDIT 1/14/2010]
So I went back through the numbers for this cycle on the spreadsheet and it turns out that I typed in the numbers wrong last month. I've put an edit in that past marking the correction.
So here's the real comparison:
Bench: 175x9 (227) to 185x8 (235) +7lbs
Deadlift: 285x14 (418) to 295x14 (432) +12lbs
Shoulder Press: 105x5 (122) to 100x9 (130) + 8lbs

There's a least a little improvement in most areas. Even if the bench numbers were right the first time -- indicating a decrease in performance, there's positive change in all other areas. During the first week of the next cycle, i'll post more comparisons as a tracker of my progress.
 
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Man don't take this the wrong way but at your size / body weight that 30 lb strength increase on squats would be like a 50 lb increase for someone my size. That is seriously impressive. Unsure why the bench went down was the day a particularly bad day for you on your last bench, or was the first one an unusually strong bench day for you? I can't wait to see what has happened with the other lifts. Pound for pound you are one strong azz beast man!
 
Orb go eat a damn cheeseburger! :poke: jus messin bro..but seriously eat more food. I'm talking have a Protein shake as an appetizer and steak and rice as your entree. Then follow it up with a tub of ice cream, rinse, repeat.
 
MrKleen73 said:
Man don't take this the wrong way but at your size / body weight that 30 lb strength increase on squats would be like a 50 lb increase for someone my size. That is seriously impressive. Unsure why the bench went down was the day a particularly bad day for you on your last bench, or was the first one an unusually strong bench day for you? I can't wait to see what has happened with the other lifts. Pound for pound you are one strong azz beast man!
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lol how would i take that the wrong way? and thanks, dood. i'm not sure why the bench went down either, but we'll see how things go today and tomorrow.

metroba said:
Orb go eat a damn cheeseburger! :poke: jus messin bro..but seriously eat more food. I'm talking have a Protein shake as an appetizer and steak and rice as your entree. Then follow it up with a tub of ice cream, rinse, repeat.
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i'm tryin brotha. i b!tched on a 'tein shake this mornin due to stomach not feelin good, and diet's kinda been off all this week. been lookin around for good recipes to cook more fresh foods instead of eatin out of the freezer all the time.
 
oh ****...yeah bro..def get a cookbook. Having delicious meals will def motivate you to eat more.
 
Hey go look in Snag'd and Torn no more thread. Snags is putting up protien shake recipes with whipping cream and peanut butter. Stuff that would make your shakes off the chain AND will give you the cals you need.
 
Week 5 Day 4

Diet
It was terrible today. No excuses.
Breakfast: 3/4 protein shake. almost felt sick afterwards.
Lunch: Fried rice / chicken
Dinner/Pre-W/O: 1/2 chicken pot pie
Post-W/O: other 1/2 of said chicken pot pie

Dosing
Breakfast: 1 AP, 1 Prime
Lunch: 1 AP, 1 Prime
Dinner: 1 AP, 1 Prime
30 Min Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops Vasocharge
Intra: Nothing
Pre Bed: 1/2 tsp 1-C

The lifts
Deadlift:
Warmups: stretching, stiff leg 135x10, regular 135x5, 185x5
Working: 225x5, 255x5, 295x14

Wide Grip BW Pullups
x8 x8 x8 x5 x6 x5 (total 40)

Seated Cable Rows
85x10, 100x10, 120x5

45° Prone Curls
20x8, 22.5x8, 25x8

High Cable Curls
10x8, 15x8, 12.5x8, 15x8

One Hand High Cable Curls
15x8, 15x8

Today felt absolutely terrible, even deadlifts didn't feel solid today. I'm pretty disappointed with this week in general. So far Monday has been the only day that felt any kind of good.
 
dude that snag thread is that shiz! thanks for pointing me to that. also, i went back through the 5/3/1 spreadsheet that i have and it turns out that i mistyped an update from a month ago; i even looked back through the little booklet that i usually have when i lift tellin me the numbers for each cycle. Otherwise, I would have done the same numbers as last cycle as this cycle, which makes no sense whatsoever. so i've editted the post above with the new comparisons between last cycle and this cycle.
 
orbitron3000 said:
Today felt absolutely terrible, even deadlifts didn't feel solid today. I'm pretty disappointed with this week in general. So far Monday has been the only day that felt any kind of good.
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You're allowed to have a bad day every now and again. Just don't let it happen again this month... :006:
 
Week 5 Day 5

I feel like a total b!tch today -- from diet to the supps to just be awake. nothing today has felt quite right.

Diet
Felt like i was gettin sick this morning, so my breakfast consisted of gargling salt water, and drinking a lot of tea.
Dinner: 1 box Pizza Bagel Bites (900 cal, 36g 'tein)

Dosing
Pre W/O: 3 PowerFULL, 3 Prime, 2 scoops VasoCharge

The Lifts
Military Press:
Warmup: loosening up, bar x 10
Working sets: 75x5, 90x5, 100x9

Side Raises SS Front Raises SS DB Shoulder Press:
10x20 | 10x20 | 40x8
15x8 |15x8 | 35x8


BW Dips:
x12, x12, x12, x12, x12, x12, x10, x9, x9 (total 100)
*Took 3-4 minute breaks between these sets

One Arm Over/Underhand Cable Pushdowns
25x5 | 10x8
15x8 | 12.5x8
17.5x8 | 15x8
20x8 | 17.5x8
22.5 x 8 | 20x5

despite feeling like a ghost all day, i did feel pretty solid during the workout. The weights didn't feel easy per se, but I did feel the determination to push through and pump out the numbers i wanted. I feel like that's been missing the past few times in the gym.
 
Man you need to order some Grub On or something get your appetite up. You not eating much because you are feeling sick for the past few days?

Way to soldier through that workout thoguh. Don't forget that sometimes it is better to listen to your body if getting sick and not train. If you don't feel well tomorrow and you are scheduled to lift I would hold off.
 
MrKleen73 said:
Man you need to order some Grub On or something get your appetite up. You not eating much because you are feeling sick for the past few days?

Way to soldier through that workout thoguh. Don't forget that sometimes it is better to listen to your body if getting sick and not train. If you don't feel well tomorrow and you are scheduled to lift I would hold off.
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yes the appetite was down today because i didn't feel so hot today, yesterday evening i was feelin too solid either. got a few days off to kick whatever this is in the @$$ and hit it hard on monday. I think if i just starting counting my calories i'll be able to hit 3 kcals / day easily instead of just guessing and assuming that i've eaten enough for the day. that worked in the past for me. also, gonna start guzzlin water everyday to try and flush my system, but also keep it hydrated during the day.
 
Cool man. Do what you do and feed that body to get that grand!
 
Orb I'm gonna start making fun of you if you dont eat....dare I even offer you a Manpon?
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You and Tyler need to have a pillow fight and just get it out of your system
 
metroba said:
You and Tyler need to have a pillow fight and just get it out of your system
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A pillow fight, painting each others fingernails, and a Notebook/Titanic/Dirty Dancing marathon.
 
Weekend Update

so to add to my vagi-ness, all this weekend i was pretty sick, spent the last few days recooperating. hit the gym hard tonight though.
 
Week 6 Day 1

Recovering from a slight sickness this weekend, but I'm very very pleased.

Dosing:
1st Meal: 1 AP, 1 Prime
Pre Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops Vasocharge.
**We were all ready to go, and then decided to go a bit later...like 3 hours later
Pre W/O: 2 scoops VasoCharge + 1 scoop slingSHOT + 12 oz water <- more on this later
2nd Meal: 1 AP, 2 Prime
Pre Bed: 1/2 tsp 1-C

Ok, so inarius graciously offered to let me try some slingSHOT. I decided to mix it with some vasocharge. Here are my thoughts:
  • Gave a sick pump in the gym
  • Definitely could feel it wearing off afterwards
  • Tasted like a carbonated rubber band with powdered sugar

The Lifts
Squat:
Warmup: stretching, 135x10, 185x5
Working Sets: 205x3, 230x3, 260x7 (est. 320 1RM, -2lbs from last 3 rep cycle)

Leg Sled
140 sled + 200lbs: 3 sets, 8 reps

Banded Pull Throughs:
3 sets SS 2x5reps wide grip pullups

Hips / Calf Cycle:
Seated Calf + Hip Adductors + Hip Abductors:
70 x 15 | 37 x 20 | 37 x 20
80 x 15 | 44 x 15 | 44 x 15
90 x 15 | 51 x 12 | 51 x 12
90 x 15 | 65 x 15 | 65 x 15

Prone Ham Curls
36 x 15, 60 x 15

Despite losing an estimated 2 lbs on squat, that's pretty much the same weight -- there's not that much granularity between the weights as it is, so i'm still pleased with the progress on that front.
 
With a meet upcoming in Scranton, I am torn. I could obtain equipment and compete and probably qualify for nationals and then compete at nationals, or i could not. I think that competing at nationals would be fun, but there's not a snowball's chance in hell that i could come remotely close to placing, it'd just be for the experience and for the fun of it.

i guess it all comes down to this:
is it worth spending the $$$ to get equipment and compete or not, knowing that i would probably never use the equipment ever again?
 
IMO... no. Not only do you have less than 2 weeks to get your equipment and learn how to use but then you have to deload before the meet . If you were gonna do it, you should have done it weeks ago... just my opinion
 
orbitron3000 said:
Recovering from a slight sickness this weekend, but I'm very very pleased.

Dosing:
1st Meal: 1 AP, 1 Prime
Pre Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops Vasocharge.
**We were all ready to go, and then decided to go a bit later...like 3 hours later
Pre W/O: 2 scoops VasoCharge + 1 scoop slingSHOT + 12 oz water <- more on this later
2nd Meal: 1 AP, 2 Prime
Pre Bed: 1/2 tsp 1-C

Ok, so inarius graciously offered to let me try some slingSHOT. I decided to mix it with some vasocharge. Here are my thoughts:
  • Gave a sick pump in the gym
  • Definitely could feel it wearing off afterwards
  • Tasted like a carbonated rubber band with powdered sugar

The Lifts
Squat:
Warmup: stretching, 135x10, 185x5
Working Sets: 205x3, 230x3, 260x7 (est. 320 1RM, -2lbs from last 3 rep cycle)

Leg Sled
140 sled + 200lbs: 3 sets, 8 reps

Banded Pull Throughs:
3 sets SS 2x5reps wide grip pullups

Hips / Calf Cycle:
Seated Calf + Hip Adductors + Hip Abductors:
70 x 15 | 37 x 20 | 37 x 20
80 x 15 | 44 x 15 | 44 x 15
90 x 15 | 51 x 12 | 51 x 12
90 x 15 | 65 x 15 | 65 x 15

Prone Ham Curls
36 x 15, 60 x 15

Despite losing an estimated 2 lbs on squat, that's pretty much the same weight -- there's not that much granularity between the weights as it is, so i'm still pleased with the progress on that front.
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Hey Orb, it is great to see you found your
Invalid Link RemovedNow that your putty isn't hurting too bad we are moving along again!!!

HaHa, glad you are feeling better bud. I would not rush into a competition with equipment you have not learned on yourself you dont want a frustating performance for just rushing in. I would listen to Inarius... Whoah you won't hear that too often... :pokey:
 
Week 6 Day 2

Nearly completely recovered.

Diet
Breakfast
  1. Protein shake: 530 cal, 68g protein
  2. 2 Slices Cinnamon Raisin Bread: 160 cal, 4 g protein

Lunch
  1. 2 Hot Dogs: 460 cal, 22 g protein
  2. 2 Chicken Patties: 440 cal, 16 g protein

Pre-W/O and Dinner pt 1
  1. Salami Sandwich: 400 cal, 15 g protein

Post-W/O and Dinner pt 2
  1. Protein Shake: 530 cal, 68 g protein

Snacks
  1. Skinny Cow Ice Cream Sandwich: 140 cal, 4 g protein
  2. Granola: 420 cal, 10 g protein

Totals
3180 cals, 205 g protein


Dosing
Breakfast: 1 AP, 1 Prime
Lunch: 1 AP, 1 Prime
Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops VasoCharge
Intra W/O: 2 scoops XTend in 16 oz water, lotsa plain water throughout
Dinner: 1 AP, 1 Prime
Pre Bed: 1/2 tsp 1-C


Lifts
Bench (3,3,3+ Day)
Warmup: stretching, bar x 10, 135x5
Working sets: 150x3, 170x3, 190x7 (est 234 1RM)

Dips:
BWx8, +25x8, +35x8, +45x8, +50x8, +60x5, +70x3

Incline DB Press:
45x8, 50x8, 55x8, 60x8, 65x4 + 2 slow negatives

Cable Flies (Life Fitness Machine)
*Weights go up by 10, for reference
50x8, 60x5, 40x12, 50x5
 
Week 6 Day 3

Diet
Brunch: 1 c Granola, 1/2 c milk, 2 pop tarts
Snack: 2 calorie snack pack
Dinner: Salami Sandwich, chicken potpie
Later: Protein shake

Dosing:
Brunch: 1 AP, 1 Prime
Snack: 1 AP
Pre W/O: 4 Prime, 3 PowerFULL (forgot the usual Vasocharge today)
Dinner: 1 AP, 1 Prime
Pre Bed: 1/2 tsp 1-C

Lifts
Deadlift
Warmup: stretching, stiff leg DL 135x5, regular 135x8, 225x3
Working Sets: 245x3, 275x3, 315x5 (est 367 1RM)
*Really screwed myself by doing too many warmup sets, and i really felt it

Banded Good Mornings:
Green Band x8 x8 x8 x8

Roman Chair Leg Raises:
x8 x8

Wide Grip Pullups
BW x8 x8 x8

Lat Pulldowns
105x5, x5, x5
 
Week 6 Day 4

Meals
Breakfast: Protein Shake
Lunch: 2 Hotdogs & Buns loaded with mustard, ketchup and relish, 2 chicken patties
Dinner: Some chicken, veggies, salsa, rice, cheese
Pre Bed: Protein Shake

Dosing
Upped Prime to 8/day
Breakfast: 1 AP, 2 Prime
Lunch: 1 AP, 2 Prime
Pre W/O: 3 PowerFULL, 3 Prime, 2 scoops VasoCharge
Intra: Nothing
Dinner: 1 AP, 1 Prime
Pre Bed: 3/4 tsp 1-C

The Lifts
Military Press:
Warmup: 45 x 10, 65x5
Working sets: 85x3, 95x3, 105x9

Dips:
BWx8, 25x8, 35x8, 45x5, 50x5, 60x5, 70x5, 80x3, 90x2, 90x1, 90x2, 45x8

45° Incline DB Curls:
20x8, 25x8, 30x8, 32.5x5

Banded Shoulder Press:
I'm not 100% on the weights but I think at the bottom its around 45 and the top i think is 115. Purple (medium) bands plus a pretty much weightless bar.
x8, x8, x8, x8

Box Jumps:
Sternum height: x5, x5, x5

Triangle Pushups:
x8, x8

Standing Hammer Curls
20x8, 25x8, 30x5
 
Progress Pics

1/21/2010
 

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Damn Fight Club looking Good!!!!!! Every ounce is muscle. I saw you got some cals in earlier this week too! Excellent! That rear double really shows off your shoulder caps and you have good spinal erectors. Looking Damn Good! I dub the Fight Club!
 
MrKleen73 said:
Damn Fight Club looking Good!!!!!! Every ounce is muscle. I saw you got some cals in earlier this week too! Excellent! That rear double really shows off your shoulder caps and you have good spinal erectors. Looking Damn Good! I dub the Fight Club!
Click to expand...

:thanks: been lookin at the pics from a few years ago, and i'm glad to see a little improvement since then. thanks to everyone following along and giving advice and confidence boosters.
metroba said:
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:thanks:

metroba said:
oh ****...yeah bro..def get a cookbook. Having delicious meals will def motivate you to eat more.
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took your advice and got two cookbooks:
Muscle Chow: Invalid Link Removed
High Protein Meals: Invalid Link Removed

they're both pretty good and have a lot of recipes that i'm gonna try in the future. also been logging what i eat so i have a more accurate idea of how much more i need to eat on a day to day basis to reach my eating goals for the day.
 
Keep it up man, don't get discouraged you have a great base and when your metabolism slows and you get the MAN Weight you will be a force to be reckoned with. Easily an extra 10 lbs just from getting older, as long as you keep it up. Thinner guys have got to love getting older when they are tyring to get big.
 
Week 7 Day 1

Diet
Breakfast: Protein Shake, Cinnamon Bread
Lunch: 2 hot dogs, 1 c granola
Pre W/O: Salami Sandwich
Post W/O: Protein Shake
Dinner: ...

Supp Schedule
Breakfast: 1 AP, 2 Prime
Lunch: 1 AP, 2 Prime
Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops VasoCharge
Intra: Nothing
Pre Bed: 1 tsp 1-C

The Lifts
Squat:
Warmup: stretching, bar x 5, 135x5
Working Sets: 215x5, 245x3, 275x5 <-- went really deep on the first three, regular barely-breaking-parallel-depth on the last two

Nautilus Leg Press
200x15, 250x12, 300x10, 350x8, 400x6

Hoist Hip Adductor SS Hoist Hip Abductor
30x15 | 22x15, 37x15 | 28x12, 45x12 | 34x10, 52x15 | 39x10

Nautilus Leg Extension
105x15, 125x12, 140x10

Standing Calf Raise
200x15, 225x12, 250x12
 
Nice work!
 
Week 7 Day 2

Ok so i didn't mention this yesterday because it didn't seem important at the time, but during squats yesterday, I felt my right tricep tweak a little and was slightly sore for the rest of the work. I'd had this problem before so I figured it'd go away, and for the rest of yesterday, and today it did. But today, it came back full force, and now as I type this update, I'm busy icing it and hopped up on aleve. Nonetheless:

Meals
Breakfast: Protein shake
Lunch: 2 chicken patties topped with honey, yogurt
Snack: Salami Sandwich
Dinner / Post WO: Protein shake
More dinner: ginger spiced chicken / rice seasoned with basil and lime juice / raw chopped green peppers

Dosing
Breakfast: 1 AP, 2 Prime
Lunch: 1 AP, 2 Prime
Pre WO: 3 Prime, 3 PowerFULL, 2 scoops Vasocharge
Intra: 2 scoops XTend
More dinner: 1 AP, 1 Prime
Pre Bed: 1/2 tsp 1-C

The Lifts
Bench:
Warmup: stretching, 135x5
Working sets: 160x5, 180x3, 200x4.5

DB Flat Bench:
50x10, 60x8, 70x6, 70x7, 70x8

I had to stop here because the long head of my right tricep was (is) absolutely killing me. I don't know how I tweaked it during squats, but I'm sure that failing form on bb bench didn't help. I'm probably tucking my elbows too much when i lift, which puts a lot of weight on the tris, and me being a southpaw, my left tricep is stronger and could handle the weight better than my right, which is now wrapped up with ice on it. hopefully this'll go away over the next few days and i'll be back 100% in two weeks for the next cycle. Next week is deload so that is perfect to recover.
 
Week 7 Day 3

Diet
Breakfast: Protein Shake
Lunch: Left over chicken / rice, wrapped in burrito shell
Snack: TWINKIE!
Post W/O: Protein Shake
Dinner: TBD

Dosing
Breakfast: 1 AP
Lunch: 1 AP, 3 Prime
Pre W/O: 3 Prime, 3 PowerFULL, 2 scoops VasoCharge
Intra W/O: 2 scoops XTend + 16 oz water
Dinner: 1 AP, 2 Prime
Pre Bed: 1/2 tsp 1-C

Intra Workout weight, wearing chucks, shorts and shirt: 148.6lbs

The Lifts
Deadlifts
Warmup: stretch: hams, glutes, quads, groins; stiff leg 135x5, 225x3 sumo
Working Sets: 255x5 sumo, 290x3, 325x6

DB Rows:
45x8, 50x8, 55x8, 60x8, 65x6

Cable Lat Pulldowns:
90x8, 105x8, 120x8, 135x6

BW Pullups:
x8, x8

1Arm Cable Rows while sitting in an invisible chair
50x8, 70x8, 90x8, 110x8

Rev Hypers
x5, x5

Cable Rows:
90x8, 105x8, 120x8, 135x6

Right arm is still bothering me a little today. Not sure if its some kind of tendon problem, or if i've slightly pulled a muscle. Gonna ice it again tonight, and next week is de-load.
 
Week 7 Day 4

Supps, Meals
Breakfast: Protein Shake, 1 AP, 2 Prime
Lunch: Minestrone Soup, Twinkie, 1 AP
Pre W/O: 3 Prime, 3 PowerFULL, last 2 scoops of VasoCharge
Intra: Nada
Post W/O & Dinner: Animal Flex, 1 AP, 3 Prime, Bacon+Pepperoni Pizza from Domino's
Pre Bed: 1/2 tsp 1-C

The Lifts
Military:
Warmups: Stretching, 45x10, 65x5
Working Sets: 90x5, 100x3, 110x6

DB Shoulder Press:
30x8, 40x8, 45x8, 50x8, 55x6

Banded Shoulder Press:
x5, x8, x8, x8, x8

45° Incline Curls
25x8, 30x8, 30x4+4, 30x4+2

Rev Pec Deck
x8, x8, x6
 
Cycle 1 vs Cycle 2

With the conclusion of the heavy week for Cycle 2, here are some comparisons from the heavy week of Cycle 1:

The numbers in the parentheses are an estimation of the 1RM according to:

1RM = ((Reps * 0.0333) + 1) * Weight

Squat: 265x5 (309) to 275x5 (321) -> +11lbs
Bench: 195x7 (240) to 200x4 (227) -> -13lbs
Deadlift: 315x5 (367) to 325x6 (390) -> +23lbs
Military: 105x8 (133) to 110x6 (132) -> -1lb
 
Picked me up some JACK3D!, some Kwick Karb and some Relora to add to the mix. Here's how everything'll look:

Breakfast: 1 AP, 1 Prime, 3 Omega3 FishOil
Lunch: 1 AP, 2 Prime, 3 FishOil, 2 Relora, 1 ADAM
Pre W/O: 3 Prime, 3 PowerFULL, 1 or 2 scoops Jack3d
Intra: 2 scoops Xtend
Post W/O: Kwick Karb + protein shake
Dinner: 1 AP, 2 Prime, 3 FishOil, 2 Relora, 1 ADAM
Pre Bed: 1/2 tsp 1-C
 
Week 8 Day 1

Kickin on Deload week

Diet / Dosing
Breakfast: Protein / Kwick Karb shake, 1 AP, 2 Prime, 3 FishOil, 1 Adam, 2 Relora
Lunch: 2 Hot Dogs w/Ketchup, Mustard and Relish, 1 AP, 3 Prime, 3 FishOil
Pre W/O: 3 PowerFULL, 3 Prime, 1 Salami Sandwich w/Pepperjack Cheese
Dinner: 1 AP, 3 FishOil, 1 Adam, 2 Relora, Chicken and Pasta
Pre Bed: 1/2 tsp 1-C, Protein / Kwick Karb shake

The Lifts
Squat: 115x5, 145x5, 175x5
Leg Press: 200x20, 220x20, 240x20, 200x20
Hip Adductors: x20, x20, x20
Leg Ext: 70x20, 80x20, 90x20, 100x20
Leg Curls: x20, x20, x20, x20
Banded Good Mornings: x10, x10
 
sick results bud!! You are lookn thick as fack bro!! Super sexy!! (extra homo). Keep up the good work man. It's really payed off!

...those chest/shoulder veins man :eek:

Proud of ya bro :clap2:
 
metroba said:
sick results bud!! You are lookn thick as fack bro!! Super sexy!! (extra homo). Keep up the good work man. It's really payed off!

...those chest/shoulder veins man :eek:

Proud of ya bro :clap2:
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thanks, broskerelli. haven't seen your log pop up in a while...where you been, man?
 
orbitron3000 said:
thanks, broskerelli. haven't seen your log pop up in a while...where you been, man?
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just kinda chillin from loggin. Log fatigue :/..but I'll be updating all my bros soon. I'm into my second week of Microdrol, M1D and it's startin to get nasty! :hammer:
 
I'll never stop bro. Just need a break from excessive logging lol. It happens to us all :dunno:
 
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