Still Recomping - Phase 2

Your diet looks awesome..
Mine is similar but I have a pre sleep shake protein 50...
I like thy you run the cardio in there with every workout...
Why do you eat ao little protein post workout and stock up on CC's?

Thanks

QUOTE=FlexW99;2335808]Whatup yall?

I hope yall tucked my last log in your memory bank and maybe even forgotten it. It's in the past, no turning back. Only looking forward. Follow me tear 'dis bish up' (thanks Met for dat one)!

If you missed that log, check it!: Invalid Link Removed

The HISTORY: Phase 2 of what I'm calling a 3 phase process. 1st phase was to ignite my metabolism with a 6 week stack from LG Sciences 'Trifecta Stack'.
In the 6 weeks, I lost 25.5lbs, 5.1%BF.

In the 2 weeks 'off', I've maintained diet to a 't' and training is up to snuff. First 8 weeks are up, this will be another 8 week run, and the final phase most likely will be another 8 weeks. This phase I'm looking to get from 16s to 11-12's.

The STACK!: 8 weeks. 5 weeks of Primordial Performance Tren stacked with LG's M1D for weeks. Tren will be run at 100mg/day for 5 weeks, M1D will be run for
4 weeks, 5pills/day. After M1D runs out, I'm going to run Testopro for 4 weeks and finish up with LG's Formadrol. I have CEL Cycle Assist to help with intangibles and Vitex to help with progesterone.

The STAPLES: CEE, BCAA's in every shake and intraworkout, Fish Oil 1000mg 2pills/3xday, Yellow Gold 3 or 4 times per day. Multivitamin/ED.

The FlexIBLES: White Flood for preworkout, JAcked for preworkout, 1-C for sleep/recovery, GHEnerate is still in my rotation from the last run.
OEP for fat burning. Not sure whether I'm going to keep taking whilst on the stack.

The Diet:
Mon-Fri
Meal 1 - 50P/27C
Meal 2 - 50p/27C
Meal 3 - Lunch, Varies but my portion size is no bigger than my fist.
Meal 4 - 7P/32C/16F
Meal 5 - Postworkout, 50P/50CC
Meal 6 - Dinner, Varies but portion size if no bigger than my fist and carbs are thinned if not eliminated.


Sat-Sun
Meal 1 - Postworkout, 50p/50cc
Meal 2 - 50p/27C
Meal 3 - Dinner, varies
Meal 4 - 20-30p

I lose a few meals on the weekend because of my extended sleep time.

The Training SPlit: Same as my first 8 weeks.

Sun - Chest/Shoulders/Bis, 20 min cardio, 15 min sauna
Mon - Back/Tris/Traps, 20 min cardio, 15 min sauna
Tues - Legs, 20 min cardio, 15 min sauna
Wed - Off (cardio) 1 HR
Thurs - Shoulders/Chest, 20 min cardio, 15 min sauna
Fri - Arms/Back, 20 min cardio, 15 min sauna
Sat - Off (cardio) 1 HR

All cardio is low intensity, 123-145BPM.

I'll weigh in every Sunday and check BF%. Sunday is a mini-goal of mine. Striving for consistency to get the numbers helps me when I want to sway.

I'll have new pics up after 4 weeks on the stack and then at the end of week 8.

Some random notes after 8 weeks of this:
-Never felt better.
-Training 1 bodypart 2x per week has been awesome. My muscles are constantly full, challenged.
-Diet is my diet and not on a diet per se. I eat to satisfy not to be overly full. I'm never hungry or crave anything really. In the 8 weeks, I can say I
haven't indulged in 1 sweet, 1 piece of fried food and only drank once. This 8weeks will be the same.

Numbers tomorrow. I've lost more weight and dropped more BF.[/QUOTE]
 
I enjoy the cardio because my body really wants it. I grow fast w/o it and shed fast when I do plus it feels good!

I use CC's to keep insulin levels low and to replenish glycogen.

Cubate said:
Your diet looks awesome..
Mine is similar but I have a pre sleep shake protein 50...
I like thy you run the cardio in there with every workout...
Why do you eat ao little protein post workout and stock up on CC's?

Thanks

QUOTE=FlexW99;2335808]Whatup yall?

I hope yall tucked my last log in your memory bank and maybe even forgotten it. It's in the past, no turning back. Only looking forward. Follow me tear 'dis bish up' (thanks Met for dat one)!

If you missed that log, check it!: Invalid Link Removed

The HISTORY: Phase 2 of what I'm calling a 3 phase process. 1st phase was to ignite my metabolism with a 6 week stack from LG Sciences 'Trifecta Stack'.
In the 6 weeks, I lost 25.5lbs, 5.1%BF.

In the 2 weeks 'off', I've maintained diet to a 't' and training is up to snuff. First 8 weeks are up, this will be another 8 week run, and the final phase most likely will be another 8 weeks. This phase I'm looking to get from 16s to 11-12's.

The STACK!: 8 weeks. 5 weeks of Primordial Performance Tren stacked with LG's M1D for weeks. Tren will be run at 100mg/day for 5 weeks, M1D will be run for
4 weeks, 5pills/day. After M1D runs out, I'm going to run Testopro for 4 weeks and finish up with LG's Formadrol. I have CEL Cycle Assist to help with intangibles and Vitex to help with progesterone.

The STAPLES: CEE, BCAA's in every shake and intraworkout, Fish Oil 1000mg 2pills/3xday, Yellow Gold 3 or 4 times per day. Multivitamin/ED.

The FlexIBLES: White Flood for preworkout, JAcked for preworkout, 1-C for sleep/recovery, GHEnerate is still in my rotation from the last run.
OEP for fat burning. Not sure whether I'm going to keep taking whilst on the stack.

The Diet:
Mon-Fri
Meal 1 - 50P/27C
Meal 2 - 50p/27C
Meal 3 - Lunch, Varies but my portion size is no bigger than my fist.
Meal 4 - 7P/32C/16F
Meal 5 - Postworkout, 50P/50CC
Meal 6 - Dinner, Varies but portion size if no bigger than my fist and carbs are thinned if not eliminated.


Sat-Sun
Meal 1 - Postworkout, 50p/50cc
Meal 2 - 50p/27C
Meal 3 - Dinner, varies
Meal 4 - 20-30p

I lose a few meals on the weekend because of my extended sleep time.

The Training SPlit: Same as my first 8 weeks.

Sun - Chest/Shoulders/Bis, 20 min cardio, 15 min sauna
Mon - Back/Tris/Traps, 20 min cardio, 15 min sauna
Tues - Legs, 20 min cardio, 15 min sauna
Wed - Off (cardio) 1 HR
Thurs - Shoulders/Chest, 20 min cardio, 15 min sauna
Fri - Arms/Back, 20 min cardio, 15 min sauna
Sat - Off (cardio) 1 HR

All cardio is low intensity, 123-145BPM.

I'll weigh in every Sunday and check BF%. Sunday is a mini-goal of mine. Striving for consistency to get the numbers helps me when I want to sway.

I'll have new pics up after 4 weeks on the stack and then at the end of week 8.

Some random notes after 8 weeks of this:
-Never felt better.
-Training 1 bodypart 2x per week has been awesome. My muscles are constantly full, challenged.
-Diet is my diet and not on a diet per se. I eat to satisfy not to be overly full. I'm never hungry or crave anything really. In the 8 weeks, I can say I
haven't indulged in 1 sweet, 1 piece of fried food and only drank once. This 8weeks will be the same.

Numbers tomorrow. I've lost more weight and dropped more BF.
Click to expand...
[/QUOTE]
 
Flex any intra nutrition like EAA's or anything?
 
Day 39 - Cardio

So I'm sore as all hell. However, my man Kleen turned me onto trying HIIT.

Well I did. My usual 60 min of low intense cardio was converted to:

Treadmill

10min- 3.5mph warmup
30min- 1 min, 4.0mph jog, 1min 6-8mph run/sprint, every successive minute was jog/run, jog/run.

HR hit 150's.

Last 20 min were on the elliptical, low intensity.

Gotta say, I like it alot. Lungs were feeling good.

Tomorrow we work on my shoulders and chest.
 
MrKleen73 said:
Flex any intra nutrition like EAA's or anything?
Click to expand...

I do BCAA's every day, 15grams. 5 with breakfast, 5 intraworkout, 5 postwork.

I do my Fish Oils everyday. Each cap is 1000mg and I take 2, 3 times a day.

Multivitamin, ED, 1 a day.

Was doing CEE, but I took for 12 weeks so I've taken that out atm.

Rest of my nutrition is from food.
 
Cubate said:
Why does eveyone try to keep insulin down after the workout .
Click to expand...

I wouldn't say 'everyone'. To the contrary, I think most folks use simple carbs because alot of mags off the counter say to.

I suppose it's all about your goal. Bulk, use simple carbs to create an insulin response, cutting, use CC to keep insulin low and to promote fat burning while still filling glycogen.

I NEVER did CC until I got that advice from Kleen. It's worked like a charm.
 
I advise more BCAA's throughout the day and DEF intra. 5 is too low.

I rock a gallon jug with 10 scoops and drink throughout the day. INtra is 25 gm or so and 10-20 pre bed. Well worth the investment.
 
MrBigPR said:
I advise more BCAA's throughout the day and DEF intra. 5 is too low.

I rock a gallon jug with 10 scoops and drink throughout the day. INtra is 25 gm or so and 10-20 pre bed. Well worth the investment.
Click to expand...

WTF?!?!? LOL

I have a mortgage to pay too! J/K

Damn, I never thought about taking that much.
 
lol...you'd be amazed at how lean you wake up and feel throughout the day. Add in some bulk AAKG and amazing.

BCAA's aren't too expensive. I just have a sh*t load of Xtend due to the sale last year. Trust me, it's worth it's weight in gold.
 
MrBigPR said:
I advise more BCAA's throughout the day and DEF intra. 5 is too low.

I rock a gallon jug with 10 scoops and drink throughout the day. INtra is 25 gm or so and 10-20 pre bed. Well worth the investment.
Click to expand...
What is intra?
Why does it work?
 
Cubate said:
Your diet looks awesome..
Mine is similar but I have a pre sleep shake protein 50...
I like thy you run the cardio in there with every workout...
Why do you eat ao little protein post workout and stock up on CC's?

Thanks


I calculated aroun 1700 to 2000 calories a day on this diet. Is that close.

QUOTE=FlexW99;2335808]Whatup yall?

I hope yall tucked my last log in your memory bank and maybe even forgotten it. It's in the past, no turning back. Only looking forward. Follow me tear 'dis bish up' (thanks Met for dat one)!

If you missed that log, check it!: Invalid Link Removed

The HISTORY: Phase 2 of what I'm calling a 3 phase process. 1st phase was to ignite my metabolism with a 6 week stack from LG Sciences 'Trifecta Stack'.
In the 6 weeks, I lost 25.5lbs, 5.1%BF.

In the 2 weeks 'off', I've maintained diet to a 't' and training is up to snuff. First 8 weeks are up, this will be another 8 week run, and the final phase most likely will be another 8 weeks. This phase I'm looking to get from 16s to 11-12's.

The STACK!: 8 weeks. 5 weeks of Primordial Performance Tren stacked with LG's M1D for weeks. Tren will be run at 100mg/day for 5 weeks, M1D will be run for
4 weeks, 5pills/day. After M1D runs out, I'm going to run Testopro for 4 weeks and finish up with LG's Formadrol. I have CEL Cycle Assist to help with intangibles and Vitex to help with progesterone.

The STAPLES: CEE, BCAA's in every shake and intraworkout, Fish Oil 1000mg 2pills/3xday, Yellow Gold 3 or 4 times per day. Multivitamin/ED.

The FlexIBLES: White Flood for preworkout, JAcked for preworkout, 1-C for sleep/recovery, GHEnerate is still in my rotation from the last run.
OEP for fat burning. Not sure whether I'm going to keep taking whilst on the stack.

The Diet:
Mon-Fri
Meal 1 - 50P/27C
Meal 2 - 50p/27C
Meal 3 - Lunch, Varies but my portion size is no bigger than my fist.
Meal 4 - 7P/32C/16F
Meal 5 - Postworkout, 50P/50CC
Meal 6 - Dinner, Varies but portion size if no bigger than my fist and carbs are thinned if not eliminated.


Sat-Sun
Meal 1 - Postworkout, 50p/50cc
Meal 2 - 50p/27C
Meal 3 - Dinner, varies
Meal 4 - 20-30p

I lose a few meals on the weekend because of my extended sleep time.

The Training SPlit: Same as my first 8 weeks.

Sun - Chest/Shoulders/Bis, 20 min cardio, 15 min sauna
Mon - Back/Tris/Traps, 20 min cardio, 15 min sauna
Tues - Legs, 20 min cardio, 15 min sauna
Wed - Off (cardio) 1 HR
Thurs - Shoulders/Chest, 20 min cardio, 15 min sauna
Fri - Arms/Back, 20 min cardio, 15 min sauna
Sat - Off (cardio) 1 HR

All cardio is low intensity, 123-145BPM.

I'll weigh in every Sunday and check BF%. Sunday is a mini-goal of mine. Striving for consistency to get the numbers helps me when I want to sway.

I'll have new pics up after 4 weeks on the stack and then at the end of week 8.

Some random notes after 8 weeks of this:
-Never felt better.
-Training 1 bodypart 2x per week has been awesome. My muscles are constantly full, challenged.
-Diet is my diet and not on a diet per se. I eat to satisfy not to be overly full. I'm never hungry or crave anything really. In the 8 weeks, I can say I
haven't indulged in 1 sweet, 1 piece of fried food and only drank once. This 8weeks will be the same.

Numbers tomorrow. I've lost more weight and dropped more BF.
Click to expand...
[/QUOTE]
 
Damn I messed that up. Sorry dude. I was trying to say that your diet rocks. Mine is similar.
I calculated yours to be around 1700 to 2000 calories a day on this diet. Is that close?
 
Cubate, When using nutrition partitioners that contain berberine the body does not need an insulin release to have the anabolic reaction of the glut4 receptors in the muscle aggresively pulling in the nutrients in the blood. Berberine does this even without insulin present. It also turns off the fat stores or Glut4 uptake reaction in the fat stores. Insulin turns on the Glut4 receptors in both fat and muscle. The only consideration to insulin is to lower blood sugar regardless of how it is able to do that. So taking in CC with the berberine containing supp lowers the need for fat storing insulin, yet allows your muscle to absorb the nutrients in the blood as if loads of insulin were present setting up the perfect setting for cutting or recomp. Let's be honest no one wants to cut anymore. We all want to recomp our way to 5% at current body weight. Things like Glycobol and what not make that a much closer possibility through eating the best way to make the products work for you. They are also great for bulking too, and will limit the fat you put on during a clean bulk.
 
MrKleen73 said:
Cubate, When using nutrition partitioners that contain berberine the body does not need an insulin release to have the anabolic reaction of the glut4 receptors in the muscle aggresively pulling in the nutrients in the blood. Berberine does this even without insulin present. It also turns off the fat stores or Glut4 uptake reaction in the fat stores. Insulin turns on the Glut4 receptors in both fat and muscle. The only consideration to insulin is to lower blood sugar regardless of how it is able to do that. So taking in CC with the berberine containing supp lowers the need for fat storing insulin, yet allows your muscle to absorb the nutrients in the blood as if loads of insulin were present setting up the perfect setting for cutting or recomp. Let's be honest no one wants to cut anymore. We all want to recomp our way to 5% at current body weight. Things like Glycobol and what not make that a much closer possibility through eating the best way to make the products work for you. They are also great for bulking too, and will limit the fat you put on during a clean bulk.
Click to expand...

What he said :)

Kleen, do you cycle your berberine? I've been taking it since Day1, Week1. I almost feel locked into taking it as I feel it's been the most effective in exactly what you said above and having 'full' muscles even on a calorie deficit. Can't roll without it!
 
FlexW99 said:
What he said :)

Kleen, do you cycle your berberine? I've been taking it since Day1, Week1. I almost feel locked into taking it as I feel it's been the most effective in exactly what you said above and having 'full' muscles even on a calorie deficit. Can't roll without it!
Click to expand...

No real health reason to stop it but efficacy wise you will build some tolerance to it. I say 3-4 months on 1 off. However your insulin receptors will be a lot more sensitive to insulin so that will help You can also take Vanadyl supplements to increase the GLUT4 reaction without insulin present during that month. It dioesnt have all the kick of berberine but it does work well and being a different compound it allows you to resensitize to the berberine supps.
 
I'm planning a 4 week cleansing if you will. Absolutely no supplements except the protein and BCAA's. I suppose that'll be the time to exclude it!
 
Day 40 - Shoulders/Chest

Shoulders/Chest

Flat Barbell Bench
135 - 10, 10
275 - 3 warm for 315
315 - 4
275 - 6
225 - 10
135 wide - 10

Next week gonna swap shoulders as first priority. Got outta hand with
bench lately as its fun but its not exactly helping for hypertrophy.

Flat bench dumbbell flyes
40 - 8, 8, 8

Nice stretch after heavy flats. I dont let these touch in the middle.
Full control throughout the full range of motion.

Hammer Strength Shoulder Press
180 - 6-8
140 - 8, 6

Shoulders hurt last week, better this week but still bothering me.

Lateral Cable raise
15 - 10, 10, 8

No rest here. Left arm into right arm and repeat process.

Front raise cable, both arms
30 - 10, 8, 8

Upright Rows
42.5 - 10, ,10
35 - 10

Went back for some cable xovers. I really hold alot of fat on my chest,
and im working diligenty on seperating the front delt from the chest region.
30 - 10, 10, 10

20 min low intense cardio, 15 min sauna.

Notes
-CNS is not as stimulated as expected. Feel the pain more instead of being
able to drive through.
-Felt hungry today. Diet was still right on so I'm not sure where the added
hunger came from. Maybe from the HIIT training yesterday?
-Arms tomorrow. Might as well put a cot in the gym for me..HAHAHA
 
Solid workout bro and nice numbers :thumbsup:
How's your overall feeling? No shutdown?

//CC
 
MrKleen73 said:
Cubate, When using nutrition partitioners that contain berberine the body does not need an insulin release to have the anabolic reaction of the glut4 receptors in the muscle aggresively pulling in the nutrients in the blood. Berberine does this even without insulin present. It also turns off the fat stores or Glut4 uptake reaction in the fat stores. Insulin turns on the Glut4 receptors in both fat and muscle. The only consideration to insulin is to lower blood sugar regardless of how it is able to do that. So taking in CC with the berberine containing supp lowers the need for fat storing insulin, yet allows your muscle to absorb the nutrients in the blood as if loads of insulin were present setting up the perfect setting for cutting or recomp. Let's be honest no one wants to cut anymore. We all want to recomp our way to 5% at current body weight. Things like Glycobol and what not make that a much closer possibility through eating the best way to make the products work for you. They are also great for bulking too, and will limit the fat you put on during a clean bulk.
Click to expand...

How does the Glycobol affect the overall insulin levels required for basic function? If I read this correctly Glycobol essentially lowers the bodies intake of fat into storage and increases the intake of nutrients. This product woul be good to use for a short time because I think that the body needs some fat stores, no? What about daily blood sugar levels, wouldn't taking glycobol the require the user to increase sugar intake so as to not develop low blood sugars?
 
Day 41 - Arms/Back

I preface by saying I can feel I'm getting smaller. One is PCT, two, mental.
The good thing is I've been there done that and I just need to concentrate
the focus on my workouts. I also, personally, need to get over the 'small'
issue. I was so used to eating so many calories I never felt small, was
always strong. Now, with calories limited, getting slimmer everyday I'm
looking awesome and thats what I need to focus on. This is the time I would
definitey ramp cals up to make that feeling go away but I'm not. We're staying the course. My strength is pretty much the same as Day 1. Not too bad. Stay the course, stay the course...

Arms/BAck

Single Arm Dumbbell Curls
50 - 8
45 - 7
40 - 8

Felt these. Tough. I did cheat curls last week and they were scorched.
CNS is definitely not as responsive. #$(%!@#)$(*!@#($

BTN Tri Press
60 - 10
70 - 10, 10, 10

Normally do 100s, but did 70s. Tempo was much slower and got good stetch
and full range of motion.

Reverse Grip Preacher
50 - 10, 10, 10, 6-7

Reverse Grip Bench Press
155 - 10, 10, 10

Preacher machine superset with Rope curls, nuetral grip
110 - 10 Rope - 10
95 - 10 Rope - 10
80 - 10 Rope - 10

Tricep Cable Kickback superset with Tri Pushes
30 - 10 Pushes - 10
20 - 10, 10 Pushes 6-8, 6-8

Fell on my chest on the last 2 sets of tri pushes. Blasted.

Seated Row, Narrow Grip
75 - 20
150 - 10, 10
105 - 10

Got a great stretch and lat flare.

One arm cable row
75 - 10, 10, 10

Nice finishing touch. Back felt good.

Notes
-Gonna keep on keepin..bottom line..cardio tomorrow 1 hr, HIIT.
 
Actually, do I want to be doing HIIT on an empty stomach? Wont this sap glycogen right away and then muscle?
 
Gonna hit the gym in a few. Thinking doing HIIT on an empty stomach isnt good. Gonna stick to low intense.

Also, adding to my PCT, tomorrow I'm adding in Testopro or Formadrol for 4 weeks. Not sure yet but I want to add a test booster to help with the Torem.
 
HIIT as Fasted training is very good you can take BCAA's like 10 grams pre HIIT but honestly your muscles store close to 100 grams of glycogen in them from the day before on top of that your liver does to. You will burn off the glycogen 1st, then the body will realize there is not any glycogen in the muscles then it will release the glycogen stored in your liver. This will also cause an insulin release causing your muscles to again uptake the glycogen you just spilled into your system. Granted that this is not the most anabolic period it is not necassarily a catabolic period either. The body has survival methods to reduce that effect. BCAA's will give the body what it needs to feed the ATP process during your HIIT sessons and can even make them anabolic if upper level of intensity is truly high enough to be considered HIIT. So the real answer is take BCAAs pre fasted training of any kind other than SS cardio.

As far as mindset goes you are right keep the bigorexia at bay. You are doing great and don't want to derail yourself. PS Sounds lie you are hitting a wall brother I know you don't want to hear it but I would take a decondition week. Only do cardio and some body weight exercises this coming week then go right back into your program I bet you will see some improvements Bro. You really sound like your body needs some extra recovery. You aren't going to truly loose muscle during that week. Don't sweat that Bro.
 
Day 42 - Cardio

1 HR. Did some variable work just because.

Also did calve work.

Kleen, you've read my mind. I actually thought about taking a full week off.
I have 4 weeks left of PCT. Finish that up, then I have 4 weeks of no supplementation at all. During one of those 4, I think I'll be taking a week off. Not sure altogether or like you said, just do cardio and maybe work on flexibility. I have time to think that out.

I wanna hit another cycle hard and hitup your workout with full force. If timing is right, we're talking June/July/August, the meat of summer...No better time to get into single digits homey!
 
For HIIT I'd try to fast for 12 hours to burn fat during workout....take ur post BCAA's, protein whatever and continue to take BCAA's during the day. Doing it this way you will kick up metabolism and burn fat for the next 28-50 hours or so...you'll honestly notice it. F*ckin sweats.
 
Cubate said:
How does the Glycobol affect the overall insulin levels required for basic function? If I read this correctly Glycobol essentially lowers the bodies intake of fat into storage and increases the intake of nutrients. This product woul be good to use for a short time because I think that the body needs some fat stores, no? What about daily blood sugar levels, wouldn't taking glycobol the require the user to increase sugar intake so as to not develop low blood sugars?
Click to expand...

never mind you answered that with this i just missed it:
The only consideration to insulin is to lower blood sugar regardless of how it is able to do that. So taking in CC with the berberine containing supp lowers the need for fat storing insulin, yet allows your muscle to absorb the nutrients in the blood as if loads of insulin were present setting up the perfect setting for cutting or recomp.
 
Numbers: Skewed a bit. Went out last nite for some drinks..I ended up drinking a few too many..This happened last time I drank so not surprised.

Wt: 213 down from 218.2
BF: 13% down from 13.6
BF Lbs: 27.69 down from 29.72
LBM: 185.31 down from 188.88

Going to add Formadrol today along with my torem. Torem dosing coming down to 60 and Formadrol with be 4/3/2/2.

Might be skippin my workout, hungover. Crap always reminds me why I hated that lifestyle.
 
Well hopefully you had fun. I bet there is some dehydration associated with those numbers for sure.
 
MrKleen73 said:
Well hopefully you had fun. I bet there is some dehydration associated with those numbers for sure.
Click to expand...

I did man. Its been awhile that just the boys went out!

Everything is so much more gratifying living this way. The simple things in life mean much more. Having a few beers when you haven't had one in mos, eating that cheat meal, etc..
 
yeah when i go out i always end up drinking more than i want....so i try not to go out to much to say the least...stilll looking good flex
 
Mongo97 said:
yeah when i go out i always end up drinking more than i want....so i try not to go out to much to say the least...stilll looking good flex
Click to expand...

You took the words right out of my mouth man :D And congrats once again on your progress Flex!!

//CC
 
Day 44- Back/Traps/Tris

Back/Traps/Tris

Vengeance attitude today. Skipped yesterday. Gotta keep these bad habits
at bay. Lets do this:

Power Cleans
135 - 10
185 - 10, 8, 6-7

Psyched. Haven't been able to get 185 in 3 sets with good reps. Sweating
profusely after this gig.

Hammer Strengh Iso Row
45 a side - 12
135 a side - 6
115 a side - 8
90 a side - 10

Haven't used this machine in years. Felt good. Made sure to get lat
stimulation.

Seated Rows
75 - 12
210 - 3, LOL, no dice here, just beat
180 - 6
150 - 10, 10

Usually happy with these. Was so beat already ...felt like it was doing
more harm than good.

Undergrip Row Machine
130 - 10, 10, 10

Hammer Strength Pullovers
140 - 10, 10, 10

Nice finisher. Got a nice pinch in every rep.

Dumbbell Shrugs
125 - 10, 6-7
115 - 10

Incline Close Grip superset with Tri Pushups
135 - 10 pushes- 10
185 - 5-6 pushes - 10
155 - 6-7 pushes -6-7
95 - 12 pushes - 6-7

On my face on a few. I love the arm shake and the will to go but you cant.
Means WORK.

Tricep Extensions
95 - 10, 10, 10

Finished em up. NIce iso.

20 min low intense cardio, 15 min sauna.

Notes
-Back to work. Felt decent.
-Legs tomorrow. Not much more to add, I'm working, PERIOD.
 
FlexW99 said:
Back/Traps/Tris

Vengeance attitude today. Skipped yesterday. Gotta keep these bad habits
at bay. Lets do this:

Power Cleans
135 - 10
185 - 10, 8, 6-7

Psyched. Haven't been able to get 185 in 3 sets with good reps. Sweating
profusely after this gig.

Hammer Strengh Iso Row
45 a side - 12
135 a side - 6
115 a side - 8
90 a side - 10

Haven't used this machine in years. Felt good. Made sure to get lat
stimulation.

Seated Rows
75 - 12
210 - 3, LOL, no dice here, just beat
180 - 6
150 - 10, 10

Usually happy with these. Was so beat already ...felt like it was doing
more harm than good.

Undergrip Row Machine
130 - 10, 10, 10

Hammer Strength Pullovers
140 - 10, 10, 10

Nice finisher. Got a nice pinch in every rep.

Dumbbell Shrugs
125 - 10, 6-7
115 - 10

Incline Close Grip superset with Tri Pushups
135 - 10 pushes- 10
185 - 5-6 pushes - 10
155 - 6-7 pushes -6-7
95 - 12 pushes - 6-7

On my face on a few. I love the arm shake and the will to go but you cant.
Means WORK.

Tricep Extensions
95 - 10, 10, 10

Finished em up. NIce iso.

20 min low intense cardio, 15 min sauna.

Notes
-Back to work. Felt decent.
-Legs tomorrow. Not much more to add, I'm working, PERIOD.
Click to expand...

That's a monster workout!!!
Keep it up...
 
Still killing it up in here Flex! Power cleans are huge bubba.
 
Day 45 - Legs

Brought all my gear today. I haven't done ANY exercises with a belt. Today
I brought my powerlifting belt, my knee sleeves and my squat briefs. I'm
feeling pretty damn good. Always eager to get work done. No slouching
here and the workout again proved that.

Legs!

Squats
135 - 10, 10
225 - 10
275 - 10, 8, 6

Knees felt good, no hint of pain. Sleeves doin there thing. Belt gave the core
a great girdle to push against. I come down really really low and when I
come back up theres no rest period its right back down. Basically no rest
pause. The last few reps, I will take AS much time as I need to get them
done. Couldnt be happier with this performance.

Front Squats
135 - 10
155 - 10, 10, 10

I'm really struggling with holding these. I can add more but I'm not
comfortable yet with the posture. We'll keep workin on these.

Lunges
25lb each hand - 8, 8, 6

Always turn into a rickety mess with these. Burnt so much I lose balance.
Whatever, gettin it done!

Stiff Legged Deads
135 - 10
185 - 10, 8, 10

No belt here. Just a great tight movement.

Single Leg Reverse Ham Curl
20 - 10, 10, 10

Slow iso, felt good.

Seated Calves
150 - 10, 10, 10

Standing Calves
105 - 10, 10, 10

Both calve setups are slow with 2-3 sec pauses at the top.

20 min low intense cardio, 15 min sauna.

Notes
-WORK COMPLETE.
 
Day 46 - Cardio

Switched my cardio up a bit.

Instead of 1 hr of low intense cardio, I switched to 20 mins of HIIT and 20 mins low intense.

Finished up with 15 min in the sauna.

Gonna enjoy the rest of the evening and hit up Shoulders/Chest tomorrow.
 
Always good to switch things up a bit :) Otherwise the body gets too adjusted to it's surroundings (I think). Good amount of cardio though :thumbsup:
I'm still feeling guilty for missing out on my cardio session yesterday :(

//CC
 
Day 47- Shoulders/Chest

Walked in feelin alright, walked out with one my worst workouts. Just no
OOOMPH today, shoulder hurtin me. If theres anything Ive learned throughout
the years is; dont get frustrated, chalk it up to a bad day, and keep
on movin forward. Dissapointed, yes, but I have an arm workout tomorrow
that needs to get done. I did alter my diet and apparently its negatively
affected me.

Instead the usual 50CC after my cardio, I did 25CC and for dinner I usually
have a small amount of CC. Dinner was instead no carb with good fats and
egg whites. I think I lost too much water in the process.

Shoulders/Chest

Flat Barbell Bench
135 - 10, 10
275 - 3 warm for 315
315 - 3, assisted 2
275 - 6
225 - 6

Decline Barbell Bench
185- 10, 10, 10

Standing Barbell Press
95 - 6, 6, 6

Lots of pain, cant squeeze. @#@#($*@(*$

Lateral Cable raise
15 - 10, 10
10 - 10

TCups
15 - 8, 8, 8

Rear Delt Raise
15 - 10, 10, 10

20 min low intense cardio

Notes
-Skipped sauna in order to retain some water. Gotta rest for a good
arm workout tomorrow.
 
Day 48 - Arms/Back

Arms/BAck

Barbell Cheat CUrls
135 - 6, 4, 4

BTN Tri Press
100 - 8
90 - 10, 8

Reverse Grip Preacher
40 - 10, 10, 10, 10

Hammer Dip
180 - 10, 10, 10

Preacher machine superset with Rope curls, nuetral grip
80 - 10 Rope - 10
95 - 10, 10 Rope - 10, 10

Tricep Cable Kickback superset with Tri Pushes
30 - 10, 10 Pushes - 10, 10
20 - 10 Pushes 10

Seated Row, Narrow Grip
75 - 20
150 - 8
135 - 10, 10

One arm cable row
60 - 10
75 - 8, 8

20min low intense cardio, 15 min sauna.

Notes
-Definitely struggling. Energy is sapped, recovery is slowing, strength is coming down
just a tad.
-Gonna bust out another week as hard as I can and take a week off.
 
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