Time to Cut

[Mowglisml]

Do you have a goal weight or just going by how you feel?

I’m going by visual and just measuring weight to keep track.

 

[Mowglisml]

Nice squats, especially at 190 lbs!

Thanks. I’ve built my strength on squats this past year.

 

[Oconns28]

I’m going by visual and just measuring weight to keep track.

Man I’d swear we’ve been following the same path for a while now! Lol. I’m sitting low 190s right now. I don’t have a set number but thinking it should probably be close to 180

 

[Mowglisml]

Man I’d swear we’ve been following the same path for a while now! Lol. I’m sitting low 190s right now. I don’t have a set number but thinking it should probably be close to 180

Yea haha. Last year for vacation i got down to 178 and love handles started going away. I could still grab some fat but standing around you could see some abs. I’m hoping to have added lean muscle so hopefully i’ll be a bit heavier this year but look better

 

[Mowglisml]

Phase 1 - Day 15

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy: 4 pills

Intra
-none

Back & Biceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Pullup: 4x8
-B/O BB row (perpendicular to floor): 145x8,155x8,8,8
-DB single arm row: 75x8,8, 85x8,8
-BB curls: 70x8, 75x8, 85x8
-DB alternating curls: 30x8,35x8,8
-leg raises: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great pumps today. Felt much stronger. Changed things up and getting lunch carbs from quinoa and black beans as opposed to rice.

Cal: 1891
F/C/P: 47/183/201, 22/37/41%

 

[Mowglisml]

Phase 1 - Day 16

PWO Stack
-alphagen 1 scoop + high volume
-test1fy - 4 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 4x175x8
-dips: 4x190x10
-DB CG incline bench: 50x8,8,7,7 (each hand)
-1 arm seated french press: 25x8,30x8,8
-reverse grip ez bar skull crushers: 3x60x8
-hanging oblique crunches: 3x15

Post
-dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy - 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Had some nice pumps in the dips. Didn’t feel very strong today, but just grinded it out.


Cal: 1971
F/C/P: 49/192/194, 22/39/39%

 

[Martyfnemec]

Phase 1 - Day 16

PWO Stack
-alphagen 1 scoop + high volume
-test1fy - 4 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 4x175x8
-dips: 4x190x10
-DB CG incline bench: 50x8,8,7,7 (each hand)
-1 arm seated french press: 25x8,30x8,8
-reverse grip ez bar skull crushers: 3x60x8
-hanging oblique crunches: 3x15

Post
-dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy - 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Had some nice pumps in the dips. Didn’t feel very strong today, but just grinded it out.


Cal: 1971
F/C/P: 49/192/194, 22/39/39%

Sometimes you have to just grind it out, but you didn't quit!

 

[Mowglisml]

Sometimes you have to just grind it out, but you didn't quit!

Yessir!

 

[MrKleen73]

Keep killing it brother! Oh yeah there are worse things to go into a surplus with than salmon. We forgive the transgression.

 

[xtyler]

Is the new lower fats/higher protein scheme agreeing with you then?

 

[Mowglisml]

Keep killing it brother! Oh yeah there are worse things to go into a surplus with than salmon. We forgive the transgression.

haha! thanks for the motivation. Yeap, it was worth it.

 

[Mowglisml]

Is the new lower fats/higher protein scheme agreeing with you then?

I actually am enjoying it. Since changing my rice to quinoa and black beans, i have more easily hit my 20f/40/40 scheme, but the extra fiber had me feeling a bit bloated but weight remains unchanged. It has been really hard for me to gauge visual changes so far.

 

[xtyler]

I actually am enjoying it. Since changing my rice to quinoa and black beans, i have more easily hit my 20f/40/40 scheme, but the extra fiber had me feeling a bit bloated but weight remains unchanged. It has been really hard for me to gauge visual changes so far.

It'll be apparent soon.

 

[Mowglisml]

Phase 1 - Day 17

Through the Day
-alphagen x: 2 scoop
-PES E9
-PES Multi
-test1fy - 8 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Had an active day at work out in the field. Got home late so no activity.


Cal: 1898
F/C/P: 60/172/180, 28/35/37%

 

[Mowglisml]

Today is the end of Phase 1. Feeling really excited to hit some shoulders.
Preview of Phase 2
*shorter rest periods (~1 min, but i have been doing this more often than not the past week to increase my endurance in preparation for this phase)
*bump in sets by +1 for compound and accessory lifts.
*Ab workouts seem to increase in volume (higher reps)

Day 1: Back & Chest
Day 2: Legs & Calves
Day 3: Shoulders & Trapz
Day 4: Triceps & Biceps
Day 5: Legs & Calves

 

[Martyfnemec]

Today is the end of Phase 1. Feeling really excited to hit some shoulders.
Preview of Phase 2
*shorter rest periods (~1 min, but i have been doing this more often than not the past week to increase my endurance in preparation for this phase)
*bump in sets by +1 for compound and accessory lifts.
*Ab workouts seem to increase in volume (higher reps)

Day 1: Back & Chest
Day 2: Legs & Calves
Day 3: Shoulders & Trapz
Day 4: Triceps & Biceps
Day 5: Legs & Calves

Nice. The shorter rests definitely change the game. My strength tanks in later sets of the same exercise until I get in the swing of it.

 

[Mowglisml]

Nice. The shorter rests definitely change the game. My strength tanks in later sets of the same exercise until I get in the swing of it.

Yea. I’m going to try and use proper weight, but i foresee myself using some rest pause to push out the final 1 o2 reps

 

[Mowglisml]

Phase 1 - Day 18

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Db OH press: 50x8, 55x8, 60x8,8 (each hand)
-single arm arnolds: 40x8,8, 45x8,8
-barbell face pulls: 4x90x8
-db lateral raises: 30x8,35x8,8*
-BB shrugs: 3x245x8
-bicycle kicks : 3x15 each side

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Very intense pumps today during lateral raises. Upper body felt swole. Dropped some more in weight. 188.8 lbs

Cal: 1907
F/C/P: 49/189/188, 23/39/39%

 

[Mowglisml]

Progress pics. Slow progress. Pants feel much looser around waist.

 

[Mowglisml]

Phase 1 - Day 19

Active rest day
31 min
0.9 miles, 3.5mph @ lvl. 12 incline
1 mile, jog 6-7 mph
Cooldown

Through the Day
-alphagen x: 2 scoop split
-PES E9
-PES Multi
-Test1fy: 8 pills split
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Good day today and posted progress pics above. Actually hit cardio on the treadmill today. Also took my pup out for a 30min walk around noon.
Phase 2 begins tomorrow with some deadlifts >

Cal: 1956
F/C/P: 53/171/189, 25/36/39%

 

[xtyler]

Nice job. I keep on seeing slow, steady yet definitely appreciable improvements.

 

[Martyfnemec]

Nice job. I keep on seeing slow, steady yet definitely appreciable improvements.

Agreed. I can definitely tell as well.

 

[Mowglisml]

I forgot to mention on those progress pics for yesterday i was 3 out of 4 meals in, and +1/2 gallon of water. When on the previous picture from day 1 i was fasted . I always take pictures fasted but this time i too them later than usual. Not sure how much of a difference that makes haha

 

[Mowglisml]

Phase 2 - Day 20
4-14-2018

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy - 4 pills

Intra
-none

Back & Chest
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Deadlifts: 185x15, 205x12, 225x10, 255x8, 275x6
-pullups (negatives): 4x10
-t-bar row: 70x12, 85x10, 100x8, 110x8
-straight arm pulldowns: 40x10, 50x10,10,10
-db incline chest press: 35x15, 45x12, 55x10, 70x8, 80x6 (each hand)
-db flat press with twist: 35x12, 40x10, 45x8, 55x6 (each hand)
-cable cross overs: 15x10, 20x10,10,10 (each hand)
-circular crunches: 3x10 (each side)

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Very good and intense workout session.
I cooked last night

Cal: ~1700
F/C/P: 70/75/139, 43/20/37%

 

[Mowglisml]

Phase 2 - Day 21

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Front squats: 95x15, 105x12, 115x10, 125x8, 135x6
-db Romanian deadlifts: 50x12, 60x10, 80x8, 90x6 (each hand)
-db lunges: 4x25x10 (each hand and each side)
-leg extensions: 150x10,10,160x10
-leg curls: 80x10, 90x10, 95x10
-seated calf raises: 205x10, 220x10,10,10,10
-accordion crunches: 3x20

Post
-pes protein

Through the Day
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great leg workout. Fats are high due to sushi for dinner. I also had my first beer in over 3 weeks. Felt good. Haha

Cal: 2094
F/C/P: 67/108/195, 33/24/43%

 

[xtyler]

Macros are derailing LOL

 

[Mowglisml]

Macros are derailing LOL

Just on Saturday. It was hard keeping up with nutrition as i was out most of the day woke up late from the night before (stayed up watching movies haha)
Yestersay was the salmom sashimi that pushed my fats high.

 

[Mowglisml]

Phase 2 - Day 22

PWO Stack
-alphagen - 1 scoop + high volume
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB Push press: 95x15, 105x12, 110x10, 115x6,6
-DB upright row: 30x12, 40x10, 50x8, 55x6 (each hand)
-Rope face pulls: 40x10, 50x10,10,17
-ez bar reverse grip front raises: 4x40x10
-seated DB shrugs: 45x15, 55x12, 70x10, 80x8, 85x6 (each hand)
-otis ups: 3x10x20

Post
-pes protein + dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Crazy good pumps today. Really hit it hard.

Cal: 1992
F/C/P: 51/194/198, 23/38/39%

 

[Mowglisml]

Phase 2 - Day 23

PWO Stack
-alphagen - 1 scoop + high volume
-test1fy - 4 pills

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB reverse grip bench press: 95x15, 115x12, 135x10, 155x8
-DB lying tri extension: 25x12, 12,11,10 (each hand)
-rope extension: 4x44x10
-underhand pulldown: 90x15, 100x12, 140x10, 160x8
-Seated DB hammer curls: 25x10, 30x10,10,10 (each hand)
-preacher curl: 4x~50x10
-hanging scissor kicks: 3x10, each leg

Post
-pes protein + dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Solid session today. Weight remains unchanged, actually 1lbs heavier.

Cal: 1957
F/C/P: 45/181/217, 20/36/43%

 

[Mowglisml]

Phase 2 - Day 24

Active Rest day

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Cardio was intervals of 20-30 sec fast jump rope, followed by 1-1.5 min rest. 20 min total work time. Felt good.

Cal: 1763
F/C/P: 55/140/188, 27/31/42%

 

[Mowglisml]

Today will wrap up 1st round of phase 2. Legs & calves. i'll post how I ended the day and then I'll be back on Monday. Will be out of town Friday-Sunday and won't be logging, i'll probably recap a few highlights about diet/ cardio.

 

[Mowglisml]

Phase 2 - Day 25

PWO Stack
-gnar pump
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB squat: 135x15, 155x12
-Leg press: 550x10, 690x8, 710x8
-step ups: 25x10, 10,10,35x10 (each hand and each leg)
-hack squats: 230x12, 275x10, 320x8, 350x6
-single leg db romanian deadlift: 45x10, 50x10, 55x10,10 (each leg)
-machine standing calf raises: 260x15, 280x15,15,15
-cable oblique crunches: 3x34x20 (each side)

Post
-dinner

Through the Day
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great way to end the week! Dinner was hard to keep track. Lots of egg and salad with lemon as dressing. Estimate below

Cal: 2200
F/C/P: x/x/x, x/x/x%

 

[Mowglisml]

Back. I won’t even talk about the weekend.
Week 2 phase 2 starts today. I picked up some fish oil.
My test1fy ends this week. I won’t be purchasing any more moving forward. Just keep my diet dialed in. I do still have assass1nate.

 

[Mowglisml]

Phase 2 - Day 29

PWO Stack
-ghost - legend
-test1fy - 4 pills

Intra
-none

Back & Chest
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Deadlifts: 155x15, 185x12, 225x10, 255x8, 275x8
-pullups (negatives): 4x10
-t-bar row: 70x12, 90x10, 115x8, 115x8
-straight arm pulldowns: 4x50x10
-bb incline chest press: 95x15, 115x12, 135x10, 145x6,6
-db flat press with twist: 50x10,10, 55x8, 65x6 (each hand)
-machine press: 70x10,10
-machine fly: 115x10, 70x10
-circular crunches: 3x10 (each side)

Post
-protein and dinner

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Crazy pumps during bb incline. Weight stayed the same

Cal: 1857
F/C/P: 52/165/191, 25/35/40%

 

[Mowglisml]

Phase 2 - Day 30

PWO Stack
-gnar pump + almost full scoop of high volume
-test1fy - 4 pills

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-front bb squat: 95x15, 105x12, 115x10, 135x8, 155x6
-db romanian deads: 75x12, 85x10, 90x8, 100x6 (each hand)
-db lunge: 25x10, 10, 35x10,10 (each hand each side)
-leg extension: 3x160x10
-lying leg curl: 3x90x10
-seated calf: 5x230x15
-accordion crunches: 3x20

Post
-protein and dinner

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Oh my god the pumps were wicked today during leg extensions and curls. I left it all at the gym. Had a great session and i think cuz i let out steam from a stressful day at work.
I want to note that i haven’t been counting my veggie calories. So i know i am doing +2000 cals. I just eat as many veggies as i can. Lunch and dinner.


Cal: 1937
F/C/P: 47/183/203, 21/37/41%

 

[Mowglisml]

Phase 2 - Day 31

Rest day.

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-Test1fy: 8 pills split
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
I woke up feeling wrecked! If anyone notices I added weight to my lifts to increase the total amount of work expenditure and this did it. Last week I was feeling out the rep schemes and I also jumped straight into "phase 2" with an adjusted schedule (less rest). I also had 3 days of no working out from my trip so that helped.
Extra force on my body to note: 2 additional reps of 275 deadlifts compared to last week, increased weight on my front squat (by pyramiding the weight up at a slower rate 95x15 ->105x12 ->115x10 vs last week 95x15 -> 115x12 -> 125x10. This pyramid change helped tremendously warming up my quads a bit more. Today my rhomboid & traps, glutes & hamstrings, lats and pecs are very sore I expect quads to come in later in the night. Rest day today will be enjoyed. Planned for some light cardio today as well.

I seem to be doing well with calories and macro split. I had some pool time over the weekend on my trip and felt comfortable enough to be out there haha. I don't see myself cutting out calories because of the increase in resistance training seems to be working itself out. Therefore calories stays constant as resistance work or energy expenditure is going up. Slow rate in change but I am liking it better and enjoying my meals.

Planned Macros
Cal: 1935
F/C/P: 51/181/196, 23/37/40%

 

[Mowglisml]

Phase 2 - Day 32
4/26/2018

PWO Stack
-gnar pump + almost full scoop of high volume
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB push press: 85x15, 95x12, 105x10, 110x8, 115x6
-db seated shoulder press: 35x10, 10, 45x10,10 (each hand)
-db front raise: 35x12, 45x10, 50x8, 55x6 (each hand)
-rope face pulls: 50x10, 60x10,10,10
-ez bar underhand front raises: 4x40x10
-lateral burn outs
-seated db shrug: 60x15, 65x12, 80x10, 85x8, 90x6 (each hand)
-otis ups: 3x15x20 (medicine ball)

Post
-protein and dinner

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
crazy mind muscle connection. Added extra workouts just cuz i was so amped up. I couldn’t satiate my hunger today hence over calories haha


Cal: 2271
F/C/P: 81/189/208, 31/33/36%

 

[Mowglisml]

Phase 2 - Day 33

PWO Stack
-re1gn - 1.5 scoops
-test1fy - 4 pills

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB reverse grip press: 95x15, 105x12, 115x10, 135x8
-lying db trice extension: 4x20x10 (each hand)
-rope extension: 4x35x10
-underhand pulldown: 100x15, 120x12, 140x10, 160x8
-seated db hammer curl: 4x30x10 (each hand)
-preaccher curl: 50x10, 60x10, 60x6, 50x10
-hanging scissor kicks: 3x10 (each leg)


Post
-lunch

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Good session today. I did cardio right after. 1 mile in 8:48 min. An hour later i worked on the yard for 2 hrs. I lowered weight on my tricep accessory portion cuz i slowed down my tempo tremendously to increase pumps and time under tension. Felt great and lighter weight felt easier on my right elbow.
I’ll update diet when i conclude the day.

Update:
Went to dinner at a sushi restaurant. Well worth the extra calories.

Cal: 2264
F/C/P: 68/194/222, 27/34/39%

 

[Mowglisml]

Phase 2 - Day 34

PWO Stack
-ghost - legend CG lime - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB squat: 115x15, 135x12, 185x10, 225x8, 245x6, 275x2
-step ups: 4x35x10 (each hand and each leg)
-hack squats: 250x12, 270x10, 290x8, 320x6
-single leg db romanian deadlift: 4x55x10(each leg)
-linear leg press standing calf raises: 4x370x15
-cable oblique crunches: 3x34x20 (each side)

Post
-ration shake and oats

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
The squats instead of leg press cooked me! I was dripping sweat. Went for a 9:30 am showing of Infinity War. (Beat avenger movie so far) today is my dads bday. I may or may not count calories. Body is feeling good and i’m feeling way slimmer. The plan didn’t call for a 2 rep squat after the 5th set i just threw it in there. I could def do more but my legs were already tired

Last day of test1fy. Like i said before. I won’t be buying any more test or natty builders moving forward. I really have nothing to say about tes1fy. Felt like it didn’t help much beyond the first 1.5 weeks of epic boners haha. After that no real noticeable things.

Cal: xx
F/C/P: x/x/x, x/x/x%

 

[Mowglisml]

Phase 2 - Day 35

Active rest day

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
10 min jump rope and 10 min sprinting/playing with my dog. This will be final week of phase 2. Looking forward to it

Cal: 1759
F/C/P: 62/119/188, 31/27/42%

 

[Mowglisml]

Phase 2 - Day 36

PWO Stack
-CL - white flash - cherry limeade

Intra
-none

Back & Chest
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Deadlifts: 165x15, 185x12, 235x10, 265x8, 295x6
-machine pulldown (negatives): 4x160x10
-cable ng row: 140x12, 160x10, 180x7, 7
-straight arm pulldowns: 4x50x10
-db incline chest press: 35x15, 45x12, 60x10, 65x8, 70x8 (each hand)
-db flat press with twist: 50x12, 55x10, 65x6, 6(each hand)
-machine fly: 90x10, 95x10, 100x10,10
-circular crunches: 3x15 (each side)

Post
-protein and dinner

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Didn’t have time to meal prep until today so diet was a little off today from going out to eat during lunch. Added some more weight from last week to my dead lifts. Felt great, but it wore my ass out to not being able to perform the same with DB inclines. The pumps from the vaso in the CL preworkout were insane so even though i went lighter i enjoyed the contractions and squeezing out all my reps (not as explosive as 2 weeks ago)

Cal: 1980
F/C/P: 69/159/197, 30/31/39%

 

[Martyfnemec]

Phase 2 - Day 34

PWO Stack
-ghost - legend CG lime - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB squat: 115x15, 135x12, 185x10, 225x8, 245x6, 275x2
-step ups: 4x35x10 (each hand and each leg)
-hack squats: 250x12, 270x10, 290x8, 320x6
-single leg db romanian deadlift: 4x55x10(each leg)
-linear leg press standing calf raises: 4x370x15
-cable oblique crunches: 3x34x20 (each side)

Post
-ration shake and oats

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
The squats instead of leg press cooked me! I was dripping sweat. Went for a 9:30 am showing of Infinity War. (Beat avenger movie so far) today is my dads bday. I may or may not count calories. Body is feeling good and i’m feeling way slimmer. The plan didn’t call for a 2 rep squat after the 5th set i just threw it in there. I could def do more but my legs were already tired

Last day of test1fy. Like i said before. I won’t be buying any more test or natty builders moving forward. I really have nothing to say about tes1fy. Felt like it didn’t help much beyond the first 1.5 weeks of epic boners haha. After that no real noticeable things.

Cal: xx
F/C/P: x/x/x, x/x/x%

How is that Guzman lime?

 

[Mowglisml]

How is that Guzman lime?

Damn that thing is good. I can’t remember exact taste though i would have to try it again and write down my thoughts haha. I have the black cherry warheads and the other Guzman i believe blue lime (i only tasted a small amount i watered it down a bunch i just needed a quick caffeine boost in my jug), but that one was great as well, for it being watered down in 22oz

 

[Mowglisml]

Phase 2 - Day 37
05/01/2018

PWO Stack
-Ghost - CG - Blue Lime - 1 scoop

Intra
-none

Legs
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-front bb squat: 120x15, 125x12, 135x10, 150x8, 160x6
-db romanian deads: 80x12, 85x10, 90x8, 100x6 (each hand)
-db lunge: 4x35x10 (each hand each side)
-leg extension: 3x160x10
-lying leg curl: 3x90x10
-seated calf: 5x235x15
-accordion crunches: 3x20

Post
-protein and dinner

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-Helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
My legs were a bit sore, but after warming up I realized they were ready to go. The preworkout kicked in nicely today (great flavor like blue snow cone) and energy levels and pumps were outstanding. I didn't use wrist wraps until db lunges. Writing this today I can say I am cooked and the workout took a lot out of me. Stomach was looking flat this morning, so I just absorbed all of my evening meal. My weight remains the same and toggling between 3 lbs (191-188 lbs). Not too worried about it and planning on taking pics this weekend.

other thoughts: I am about finished with a bottle of assass1nate (i believe i have been on assass1nate for 5 months straight now) I have 1 more bottle to use to finished this 12 week plan.. but I am beginning to think this isn't working much for me. I am already about 6 weeks in constant diet and assass1nate use.. . Diet is the #1 factor (goes without saying) and I honestly can't tell how much this is aiding (if anything). I am debating on not using the next bottle.

Cal: 1970
F/C/P: 54/171/208, 24/34/42%

 

[Mowglisml]

Phase 2 - Day 38

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-Helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
40 min walk during lunch. Nothing else to note.


Cal: 1888
F/C/P: 53/179/182, 25/37/38%

 

[Mowglisml]

Phase 2 - Day 39

PWO Stack
-CL - flash cherry limeade

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-DB sh press: 45x15, 50x12, 55x10, 60x8, 65x5 (each hand)
-db front raise: 35x12, 40x10, 45x8, 50x6 (each hand)
-rope face pulls: 4x50x10
-ez bar underhand front raises: 4x50x10
-seated db shrug: 70x15, 75x12, 80x10, 85x8, 90x6 (each hand)
-otis ups: 3x10x20 (medicine ball)

Post
-protein and dinner

Through the Day
-ghost - fish oil
-PES E9
-PES Multi
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great workout and good pumps. Kept eyeing myself. Weight unchanged but i feel buffer? Haha maybe my mind just being hopeful. Under cals because i ran out of food. My usual cup of lentils was cut down in half.


Cal: 1831
F/C/P:57/141/192, 28/31/41%

 

[xtyler]

WHO STOLE THE LENTILS??? Help, police!!

 

[Mowglisml]

WHO STOLE THE LENTILS??? Help, police!!

When I was a kid a homeless man broke into our house and ate the soup my mom made for me. My dad chased him down the street... Maybe he struck again..

 

[Mowglisml]

Phase 2 - Day 40

PWO Stack
-mesomorph

Intra
-none

Arms
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB reverse grip press: 105x15, 115x12, 145x10, 155x8
-lying db trice extension: 17.5x10, 25x3x10 (each hand)
-rope extension: 4x40x10
-underhand pulldown: 120x15, 140x12, 160x10, 180x7
-seated db hammer curl: 2x30x10, 2x35x10 (each hand)
-preaccher machine curl: 55x10, 55x10, 60x10, 60x10
-hanging scissor kicks: 3x10 (each leg)


Post
-ghost creatine
-protein + dinner

Through the Day
-ghost - fish oil
-PES Multi
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great workout today. Nothing much to comment on

Cal: 2073
F/C/P: 64/132/214, 29/27/44%

 

[Ricky10]

Phase 2 - Day 34

PWO Stack
-ghost - legend CG lime - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB squat: 115x15, 135x12, 185x10, 225x8, 245x6, 275x2
-step ups: 4x35x10 (each hand and each leg)
-hack squats: 250x12, 270x10, 290x8, 320x6
-single leg db romanian deadlift: 4x55x10(each leg)
-linear leg press standing calf raises: 4x370x15
-cable oblique crunches: 3x34x20 (each side)

Post
-ration shake and oats

Through the Day
-Ghost - Fish Oil
-PES E9
-PES Multi
-Test1fy: 4 pills
-helios 1 scoop
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
The squats instead of leg press cooked me! I was dripping sweat. Went for a 9:30 am showing of Infinity War. (Beat avenger movie so far) today is my dads bday. I may or may not count calories. Body is feeling good and i’m feeling way slimmer. The plan didn’t call for a 2 rep squat after the 5th set i just threw it in there. I could def do more but my legs were already tired

Last day of test1fy. Like i said before. I won’t be buying any more test or natty builders moving forward. I really have nothing to say about tes1fy. Felt like it didn’t help much beyond the first 1.5 weeks of epic boners haha. After that no real noticeable things.

Cal: xx
F/C/P: x/x/x, x/x/x%

Just saw this about TEST1FY...sorry and surprised that you were not a fan. I always experience some nice effects...pumps me up pretty well! Everyone is different though.

No more natty builders? Not going to be on the K1NGS SLAYER train?