Recovery log

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

Cardio
10mins@15%incl 3mph
10mins@0%incl 6mph
5 mins cool down

Leg press/calf ext
3×10/10@sled+140

Leg press/calf ext//goblet squat
3×5/5/15@sled+270//40

" "//sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5//15@230//85

" "//leg ext
" "

Second session
Bb squat
5×5@185

Front bb squat
5×5@135

Single leg press/calf ext
5×5/5 per leg@50

Single leg ext
3×15per leg@30

" " curl
" "

Standing calf raise
3×15@bw+80

After dinner tire flipping circuits
Lots

 

[Reps4Vets83]

I’m in the Winston-Salem area. About two hours or so west of Fayette-NAM. I was in the USMC and stationed in Hawaii. I love some banana pudding. I have my grandma’s recipe and make it for holidays. My wife and I usually host her family at the house. I love me some banana pudding!!!

Banana pudding on the menu again today. Couldn't pass it up

 

[Reps4Vets83]

Got my bf calipers in the mail today. So tomorrow I'll do weight/bf updates and some info on the supps I'm taking.

Cardio
10mins@15%incl 3mph
10mins0%incl 6mph
5mins cool down

Scap rotations
Dips3×10
Scap rotations

Bp/incl fly
3×5/15@165/50

Incl db press/db po
3×5/15@70/30

Rev grip bp/alt db press
3×5/15@115/60

Decl bp/lm press
5×5/15@185/bar+15

Second session
Decl bp
1×5@225
4×5@245

Incl bp
5×5@145

BP
5×5@185

Rev grip bp
1×5@185
4×5@205

Peck deck fly
3×15@60

Ng chest press
3×15@60

Uhg peck deck
3×15@60

Flat db fly
3×15@50

 

[Reps4Vets83]

Like I said.... some over all updates. Weighed in at 110 this morning. Down from 119 at my first weigh in. Now I dont believe that plastic bf pinch calipers are extremely accurate but they will at least gauge process. With that according to the set I got it says by bf is 28.6 % which is high but I'll use that as a bench mark.

The supps
The pwo- its the lollipop flavor. Tastes great alone and mixes well. In taking 3/4 scoop 2x a day. It easily gets me through my workouts with decent pump. Has thermogenic effects that are easily noticeable and also help keep my hungry in check through out the day.

The creatine speaks for itself and is working like it should

The glutamine and bcaas are def helping with the doms associated with post day recovery. All in all I'm very pleased.

 

[Reps4Vets83]

Just ate a pound of pulled pork and a pound of beef brisket fresh off the smoker. Dry, no seasoning or sauce on either but....
Omfg was it bangin

 

[Reps4Vets83]

Some photos.....first I'd like to say I suck at selfies. But today was that high life moment when u look in the mirror and are like finally....some results for busting my
@$$

 

[Reps4Vets83]

Friday was back
Cardio
10mins15%incl@3mph
10mins0%incl@6mph
5mins cool down

Bb shrug/Bhb bb shrug
2x10/10@135
2×10/10@185

Dbshrug/bo bb row
3x5/15@150/75

Decl db po/rev incl fly
3×5/15@50/30

Lat pd/seated row
3×5/15@145/55

Sa sb pd/rev peck deck
3x5/15@90/45

Kneeling vbar pd/seared tbar row
3×5/15@160/50

Trap bar deads/shrug//ex bar gm
3×5/5//15@185/185//bar

Second session
Bb shrug
3×5@275
2×5@325

Xwide ng pd
3×15@55

Kneeling y pulls
3×15@40

Cable shrug
3x15@100

Trap bar deads
2×5@225
2×5@275
2×5@225

 

[Reps4Vets83]

Saturday is usually when I focus on core and full body stuff but the guy who runs the gym got married saturday so it was closed so I went to the ball field to run bleachers and sand sprints. View attachment 187587

 

[Reps4Vets83]

Monday
Arms
Cardio
10mins15%incl@3mph
10mins0%incl@6mph
5mins cool down

Dips/ng pu
3×5/5@bw

Cgbp/oh ext
3×5/15@135/20

Bb curl/db hc
3×5/15@bat/20

Decl skulls/rev incl kb
3×5/15@35/20

Ez curl/rev incl hc
3×5/15@45/20

Seated tri ext/oh ez bar ext
3×5/15@85/bar

Seated pc/rev ez curl
3×5/15@85/bar

Second session
Xwide cable curl/rope Hc
3x5/15@70/30

Vbar pd/bo rope ext
3×5/15@100/40

Pulldown cable curl/standing cable curls
3×5/15@60/40

Tbar pd/uhg kb
3×5/15@70/30

Seated curl/oh ext
5×5/5@50/50

Seated tri ext 21's
1@30,40,50,60,70

Seated preacher curl 21's
" "

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Tuesday
Shoulders
Cardio
20 mins on elliptical
Bb shrug/Bhb bb shrug
2×10/10@185

Bb shrug/ng front raise
3×5/15@225/20

Cg upright row/side lat raise
3×5/15@95/10

Arnold press/uhg ex bar fr
3×5/15@70/20

Rev seated ohp/bhb pd
3×5/15@60/70

Horizontal press/db shrug
3×5/15@10/70

Seated bb ohp/scap rotations e/w
5×5/15@95/10

Seated lat raise/scap rotations n/s
3×5/15@50/10

Second session
Seated ng ohp/ohc
3×5/15@70/10

Db shrug/face pull
3×5/15@130/60

Seated db ohp
5×5@70

Plate raise
5×5@45

Bb shrug
1×5@225
2×5@275
2×5@325
1×8@275
1×10@225

Xw oh bb press
2×5@115
2×5@125
1×5@135

Front raise
3×15@20

 

[Reps4Vets83]

Wed was legs
20 mins elliptical

Floor up leg press/calf ext
3×10/10@sled+180

Floor up leg press/calf ext// goblet squat
3×5/5//15@ sled+290//40

" "// sumo squat
" "

Seated leg press/calf ext//leg curl
3×5/5/15@230//85

" "//leg ext
" "

Second session
Sldl
5x5@85

Bb squat
5×5@205

Front squat
5×5@135

Sldl with 10" deficit
5×5@85

Single leg seated press/calf ext
5×5/5@50

Single leg curl
3×15per leg@30

Single leg ext
" "

Standing calf raise
5×15@120+bw

 

[Reps4Vets83]

Thursday-I didnt make it to the gym
Friday was back
Cardio
20 mins elliptical

Bb shrug/Bhb bb shrug
3×10/10@+135

Db shrug/bo bb row
3×5/15@150/95

Decl db po/rev incl fly
3×5/15@50/40

Lat pd/seated ng row
3×5/15@145/60

Sapd/rev peck deck
3×5/15@100/50

Kneeling vbar pd/seated t-handle row
3×5/15@180/60

Cable shrug
3×15@120

Didnt make it back for my second session and I didnt make it in Saturday

 

[Reps4Vets83]

Today I just focus on core/mobility/flexibility

I was bothered by missing my normal schedule in the gym but my body actually feels better so I'm not too upset with myself.

My tub of pwo from prosupps will run out this week so I'll have full updates on it this week. In conjunction to that info I'll be putting up my weight/bf numbers as well

 

[Reps4Vets83]

Monday-arms
Cardio
20 mins elliptical
Dips/ng pull up
3×5/5@bw

Cg bp/oh ext
3×5/15@165/25

Bb curl/db hc
3×5/15@50/30

Decl skulls/rev incl kb
3×5/15@40/30

Ez curl/rev incl hc
3×5/15@55/30

Second session
Seated tri ext/oh ez ext
3×5/15@90/15

Preacher curl/rev ez curl
3×5/15@90/15

Xwide cable curl/rope hc
3×5/15@75/35

Vbar pd/bo rope ext
3×5/15@105/45

Pull down cable curl/cable curl
3×5/15@65/50

Tbar pd/uhg kb
3×5/15@75/35

Seated curl/oh ext
5×5/5@60/50

After dinner I'll be doing tire circuits today

 

[Reps4Vets83]

Today was shoulder. I got two solid sessions in with some core worked in. All in addition to starting my day off rucking for an hour and 15 minutes. Diet is being maintained and progress is happening on all ends of the spectrum. I'm just feeling lazy about typing out my routine lol

 

[Reps4Vets83]

Today was shoulder. I got two solid sessions in with some core worked in. All in addition to starting my day off rucking for an hour and 15 minutes. Diet is being maintained and progress is happening on all ends of the spectrum. I'm just feeling lazy about typing out my routine lol

 

[Reps4Vets83]

Today was shoulder. I got two solid sessions in with some core worked in. All in addition to starting my day off rucking for an hour and 15 minutes. Diet is being maintained and progress is happening on all ends of the spectrum. I'm just feeling lazy about typing out my routine lol

 

[Reps4Vets83]

Not sure why it posted my shoulder comments yesterday 3x but oh well. Today was legs. Another good day. Made it 2x for solid lifts both sessions. Again feeling lazy about typing the whole routine. As I've been mentioning I'm coming to the end of my pro supps pwo. The way it's looking I'll have enough to last me until Saturday so that's when I'll do my full review/write up on it

 

[Reps4Vets83]

Not sure why it posted my shoulder comments yesterday 3x but oh well. Today was legs. Another good day. Made it 2x for solid lifts both sessions. Again feeling lazy about typing the whole routine. As I've been mentioning I'm coming to the end of my pro supps pwo. The way it's looking I'll have enough to last me until Saturday so that's when I'll do my full review/write up on it

 

[Reps4Vets83]

It's still double posting for some reason. I left my workout log book in the gym yesterday and it was gone when I went to find it today. Karma for not posting my sessions here I guess lol. So I'm gonna have to re write them from here for myself which sux but oh well. Today was back. Only got one session in but it was 10 mins of cardio then a good solid hour and 50 minutes of lifting. Backs my fav day to so winning all around. Updates and progress after my first session in the gym tomorrow

 

[Reps4Vets83]

It's still double posting for some reason. I left my workout log book in the gym yesterday and it was gone when I went to find it today. Karma for not posting my sessions here I guess lol. So I'm gonna have to re write them from here for myself which sux but oh well. Today was back. Only got one session in but it was 10 mins of cardio then a good solid hour and 50 minutes of lifting. Backs my fav day to so winning all around. Updates and progress after my first session in the gym tomorrow

 

[Reps4Vets83]

I haven't posted any meals in awhile

Roast beef with peppers and onions
Tuna salad with cheese and black beans
Cantaloupe and grapes

 

[Reps4Vets83]

As promised my new numbers and supp review. First and foremost I'd like to say thank you to the guys at ProSupps for hooking me up. Not only did they look out for me but for my whole group of vets. They sent over a huge care package with pwo tubes and singke packet samples of Jekyll and hyde. Tubs of bcaas. Creatine and glutamine. So I got the privilege to make a nice stack for several of us and took the opportunity to log it here for their kindness to all of us. With that said....

Current weight 204 down from 219 about a month and a half ago

Current bf% 26.5 Down 3-3.5% from about 3 weeks ago

Over all outlook on the pwo
I was taking 3/4 scoop 2x a day 6 days a week so it went kinda fast but that's on me. I never once felt like I didnt have the energy to push through my sessions and they are pretty intense. Mixibility and taste were awesome. One thing I wasnt super impressed with was the amount of pump I was getting. Truth be told though I think a lot of that falls on me because I eat almost no carbs and no sodium except on my cheat days. The day after my cheat meals the pump was always much better and easily more noticeable I'm just trying to lean out and well like the old saying goes you cant have your cake and eat it too. I still have about a week left of the bcaas and a lot on the creatine and glutamine cause they come with 60 servings each.

I'm gonna use the weekend as a refeed opportunity and up calorie intake until the bcaas and cre/gluta is gone then I'm gonna prolly look into running a good cutting stack where I'll drop calories back down again. I got a tub of stimul8 on the way just cause I'm really familiar with them and I love that stuff. I'm gonna spend the next couple weeks doing some research before I make any decisions on my next round of supps

 

[Reps4Vets83]

I do my log cause it's a positive way to help keep me accountable and in the gym. But curiosity has me wondering.....does anyone else even look at it??

 

[Reps4Vets83]

Today was arms. Two solid sessions in. Tire flipping circuits after dinner as well. The lady who works in the gym also had my workout log book. She returned it today. Glad I dont have to start a new one

 

[Reps4Vets83]

Today was shoulders. Two killer sessions with more cardio than normal which is a plus. I'm pretty happy with the progression I'm making in total weight put up every week. I dont increase every lift every week but I increase at least some of them from every muscle group

 

[Reps4Vets83]

I'll soon be starting a non sponsored alpha lions supp log and review thanks to my beautiful wife

 

[Reps4Vets83]

I killed it for legs yesterday and did the same for chest today. Some ass hole took my gym bag when I wasnt paying attention. Dirtbag. Luckily it wasnt much but still pretty grumpy about it. Supps should be here monday. Pumped to get into them.

 

[Reps4Vets83]

I killed it for legs yesterday and did the same for chest today. Some ass hole took my gym bag when I wasnt paying attention. Dirtbag. Luckily it wasnt much but still pretty grumpy about it. Supps should be here monday. Pumped to get into them.

 

[Reps4Vets83]

Was a good day for back. Managed to get 3 good sessions in. Cardio and core mixed in as well

 

[Reps4Vets83]

Was a good day for back. Managed to get 3 good sessions in. Cardio and core mixed in as well

 

[Reps4Vets83]

Havent posted much in the past few days. Been waiting on my new supps to show up. Which they have not. Stupid mail man

 

[Reps4Vets83]

Supplements are finally In. Woo woo. Pics and link to new thread coming later today

 

[Reps4Vets83]

Supplements are finally In. Woo woo. Pics and link to new thread coming later todayView attachment 188344

 

[Reps4Vets83]

Supplements are finally In. Woo woo. Pics and link to new thread coming later todayView attachment 188344

 

[Reps4Vets83]

Alpha Lion Supp Log/Review - AnabolicMinds.com

https://anabolicminds.com/community/index.php?threads/314243/ Alpha Lion Supp Log/Review

anabolicminds.com

 

[Reps4Vets83]

Alpha Lion Supp Log/Review - AnabolicMinds.com

https://anabolicminds.com/community/index.php?threads/314243/ Alpha Lion Supp Log/Review

anabolicminds.com