Guest viewing is limited

PR-XT'N All Up In Your Kool-Aid(Grape Ape Flavor)

Yes, I eat like a king with the home cooked meals. Going to miss them when dinner switches to grilled chicken and a sweet potato.

Maybe I will allow myself Sunday night dinners. Usually the biggest, and most delicious.
 
Exactly a week left today. I can not wait to get in the gym tomorrow, and set this new routine off right. Ill be sticking to the 2 day split, as it fits my life right now.

First exercise will be performed at 6-9 reps, and the second exercise(of the superset) will be performed at body weight for 15 reps(or failure). 2 minute rest in between sets.

Monday
Back Squat
Backsquat+Jump Squat
Back Squat+Jump Squat
Jump Squat

DB Bench
DB Bench+Push Ups
DB Bench+Push Ups
Push Ups

Drag Curl
Drag Curl+W/G Pull Up
Drag Curl+W/G Pull Up
W/G Pull Up

Machine Row
Machine Row+Chin up
Machine Row+Chin Up
Chin Up

Seated DB Pullover
Seated DB Pullover+Bench Dip
Seated DB Pullover+Bench Dip
Bench Dip

Standing Military Press
Standing Military Press+Front Raises
Standing Military Press+Front Raises
Front Raises

Myotic Crunch
Cat Vomit Stretch
10 set Ab Circuit(10 exercises, 10 reps each no rest)

Thursday
Deadlift
Deadlift+Good Mornings
Deadlift+Good Mornings
Good Mornings

Decline Bench
Decline Bench+Chest Dips
Decline Bench+Chest Dips
Chest Dips

Incline Curl
Incline Curl+Incline Flies
Incline Curl+Incline Flies
Incline Flies

1 Arm DB Row
1 Arm DB Row+Inverted Row
1 Arm DB Row+Inverted Row
Inverted Row

Tricep Pushdown
Tricep Pushdown+C/G Push Up
Tricep Pushdown+C/G Push Up
C/G Pushup

Arnold Press
Arnold Press+DB Shrug
Arnold Press+DB Shrug
DB Shrug

Planks(2 sets)
Lower Ab Planks(2 sets)
Side Planks(2 sets)
Hanging Knee Raises(2 sets)
10 set Ab Circuit(10 exercises, 10 reps each no rest)

Tuesday/Saturday
I will be doing some HIIT at a near by park. Try to shoot for 4 30 second sprints/1.5 minute rests, and work my way up over time. Follow with 15 minutes steady state.

Wednesday/Friday
Ill be doing some Metabolic Blasters. 3 sets of 5 exercises 10 reps each in circuit fashion.

Renegade Rows
3 Point Pushup(my own name for this exercise)
Super Planks
Maintain Climbers
DB Swings

This will be followed by a set of 75 DB swings. As many sets as it takes me to perform all 75, and when I can do it in 1 try, I will increase the weight.
 
Ill be doing Intermittent Fasting. Haven't decided on when I want to break the fast but it will be in the AM for Breakfast.

Breakfast: Protein Pancakes, 2 Eggs
Snack: Whey Protein W/ 1% Milk
Lunch: Turkey Burger W/ Cheese on Multigrain Sandwich Thin, 1 Sweet Potato
Snack: Whey Protein W/ 1% Milk
Dinner: Grilled Chicken, Multigrain Pasta, Mixed Vegis

Extra 300 cals on workout days in the form of oats in my PWO. Probably eat dinner with the fam on Sunday nights.

M:2100 cals
T:1800 cals
W: 1800 cals
TH: 2100 cals
F: 1800 cals
S: 1800 cals
SU:1800 cals

Id like to maybe go a little higher on cals on Sunday. Maybe more like 2500-3000. Possibly by adding some Peanut butter and Oats to my protein shakes, and maybe breaking my fast. Just a thought for now. Maybe some extra cottage cheese added to my everyday diet too, or a little more fat in the form of olive oil. Any ideas?
 
Yesterdays training did not go as well as I had hoped. A few of the supersets I could not finish the reps. Called a few exercist as well. Strangely I am extremely sore today. I just felt real weak yesterday. Some weights had tobe dropped significantly. Hopefully it is just a fluke thong, and really it could have been a number of reasons; all the New Year resolutionaries, poor sleep, or the fact I started using my Fat Gripz again.

Diet is spot on so far. Did a ton of few prep: Marinaded and grilled the chicken, mixed up the turkey meat(teriyaki sauce, onion, fresh garlic, fresh ginger, bread crumbs) and made patties, boiled all the pasta etc...

Didn't get to run this morning, so I will go after dinner.
The intermittent fasting hasn't been to hard. I have been noticeably hungry though, on tleast half the caps.
Hope Mans doesn't mind, but I started using Alphamine to replace my morning coffee. Just to try and gauge tolerance. I don't think it'll skew the PR-XT effects much at all.
 
Everything has been up to par.

Diet is 100% on track except for a banana I had preworkout. Needed a little substance in me as I worked out between my first and second meal

Today's workout wasn't as hard as Mondays(but I forgot my fat gripz at home) but still kicked my ass. The intensity has the weights much lighter than I would like, but I'll shoot to increase reps. If I feel to overworked I'll cut the # of sets for sure. As for the reps, I'm definitely not hitting the numbers I want, but overall everything is consistent. for example:

Decline Bench/Chest Dips
Set 1: 9 reps
Set 2: 6 reps+8 reps
Set 3: 6 reps+5 reps
Set 4: 10 reps

I'd say my first set and last set seem to be easier, but that is a given. Otherwise across the board I seem to be at 6 reps and 8 reps for my supersets.
 
Final review and progress pics coming soon for you *******s. Thanks for following!
 
You must log in or register to reply here.
Back
Top