Tweetas close as possible, that's all i ask. i will start yelling at you in a few months haha
TweetWeight first thing this AM was 227. Thats up 6 pounds in a month. Again only running 300 mg test e or c week along with 30 mg deca, 4 iu HGH mon- fri, 10 mg aromasin. Should be adding in T4 next week. Feel like the guns diet along with HGH is working good. As far as the diet goes I can't lie Im struggling. Right now I'm just trying to get adjusted to the 3 pounds of meat a day and then pretty quickly after Thanksgiving I plan on going back to the exact plan guns laid out for me. Hate to make excuses but had a hella long weekend so I only hit 5 meals each day. Macros were decent though.
Meal 1: 2 cups Kashi cereal with almond milk, 100 gm whey, 2 tbs coconut oil
Meal 2: 16 oz steak, baked potato with cheese and bacon, salad with blue cheese dressing, 1 dinner roll
Meal 3: 13 oz steak, 16 oz 2% milk <------ was a little light on my last cut of meat so I downed some milk.
Meal 4: smart gainer shake (75 protein, 120 carbs, 900 cal), 2 tbs coconut oil
Meal 5: 8 whole eggs, 2 tbs coconut oil
Tweetas close as possible, that's all i ask. i will start yelling at you in a few months haha
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
TweetPicked up the volume and weight today a bit to see how I felt; kept the pace fairly slow. Felt really good to finally do a half way decent workout. Only thing that felt questionable was flat barbell bench so I'm just going to completely drop it for a while. Rest of the week will be ghetto workouts as I'll be at my parents house. Travel day today. Next week am going to start picking up the workouts more and plan to be full beast mode again in a week or two.
Rotator/ delt/ trap warm ups
Incline dumbbell press
1 x warm up
65s x 15
85s x 15
100s x 13
Bench press
135 x 15
185 x 12
225 x 10
225 x 10
Pec deck
2 x warm up
160 x 15
205 x 15
250 x 12
300 x 12
Seated dumbbell curls
1 x warm up
25s x 15
35s x 15
45s x 10
45s x 10
One arm dumbbell preachers
30 x 15
30 x 15
30 x 15
Incline sit ups x 60
Meal 1: 2 cups kashi cereal with almond milk, 100 gm whey, 2 tbs coconut oil
Pre- 2 scoops no Xplode
Intra- 70 vitargo, 25 whey
Meal 2 Post- 10 oz steak, 5 whole eggs, detour protein bar
Meal 3- smart gainer shake, 2 tbs coconut oil
Meal 4- 10 oz chicken breast sandwich on whole grain bun, quest bar
Meal 5- 16 oz steak, 1/2 baked potato
TweetLike I said workouts are ghetto this week. At my parents for Thanksgiving. Unpacked my supplement bag and realized I forgot my Vitargo. Didn't have any at GNC so Im sucking it up it up for the week.
Yesterday
Bent barbell rows
155 x 15
155 x 15
155 x 15
155 x 15
One arm dumbbell rows- 5 sec contraction top of each rep
50 x 8
50 x 8
50x 8
Bent dumbbell laterals
25s x 20
25s x 20
50s x 12
50s x 12
Straight leg deadlifts
155 x 15
155 x 15
155 x 15
Meal 1- Smart gainer shake
pre- 2 scoops No Xplode
Meal 2- creatine glutamine 6 egg omelet with hamburger and cheese, pancakes
Meal 3- 16 oz steak with A1 and veggies
Meal 4- 2 ham and cheese sandwiches on whole grain bread meat piled high with some chips, handful dark chocolate covered cherries
Meal 5- 100 gm whey
Today
Rotator/ trap/ delt warm ups
Standing dumbbell presses
50s x 20
50s x 20
50s x 20
50s x 20
Side dumbbell laterals
25s x 20
25s x 20
50s x 8
50s x 8
Barbell shrugs
155 x 15
155 x 15
155 x 155
Diamond pushups
BW x 30
BW x 25
BW x 20
Lying one arm dumbbell extensions
25 x 20
25 x 20
25 x 20
Leg Raises x 30
Meal 1- Smart Gainer shake
pre- NO Xplode
Meal 2- creatine glutamine 1/2 chicken with macaroni, beans, coleslaw
Meal 3- 1/2 rotisserie chicken (large chicken approx 12 oz chicken) with BBQ sauce corn chips and spinach artichoke dip
Meal 4- 1/2 rotisserie chicken (large chicken approx 12 oz chicken)
Meal 5- 100 gm whey
TweetLooking good brother soon u will have to buy new clothes.
TweetFor today let's just say I met my protein and probably caloric requirements and everything else was trash LOL. Good thanksgiving.... Happy thanksgiving everyone!
TweetYesterday:
Lame workout I know, don't have much to work with as far as legs go at my parents house. No matter this was supposed to be a light week anyway. Was going to do some light barbell squats with a clean and press at the beginning but all I had was my ez curl bar with me and it was too narrow to squat with.
Warm ups
Air squats
X 50
X 40
X 40
Dumbbell lunges
25s x 15 each leg
25s x 12 " "
25s x 12 " "
50s x 8 " "
Uphill lunges
2 rounds approx 15 reps each leg
SL deads
155 x 15
155 x 15
155 x 15
Meal 1- German Apple pancake, 100 gm whey
Pre- 2 scoops no explode
Meal 2 (post)- creatine glutamine,16 oz turkey with cranberry sauce, corn chips, spinach and artichoke dip
Meal 3- 16 oz turkey and light cranberry sauce
Meal 4- 16 oz turkey and light cranberry sauce
Meal 5- 100 gm whey
Today:
Meal 1- Bagel with cream cheese, 100 gm whey
Meal 2- 16 oz turkey with cranberry sauce
Meal 3- 16 oz steak and baked potato
Meal 4- 16 oz steak and a1
Meal 5- 100 gm whey
Tweetstill looks pretty nasty to me
TGBSupplements REP
https://www.tgbsupplements.com/
Use code 'Baby1' for $5 off your order
Tweet50 lb DB lung I can feel my legs shaking
TweetMeal 1: 6 egg omelet with hamburger and cheese, pancakes
Meal 2: Smart gainer shake
Meal 3: Steak, lobster, shrimp, fried rice <------ no idea on the weights.... travel day today and I stopped at a Japanese steak house and got the biggest meal they had
Meal 4: 16 oz steak with A1, 2 tbs coconut oil
Meal 5: 100 gm whey, 2 tbs coconut oil
TweetLook at you Gusto! Obviously following your program to the T. Great gains in a relatively short period of time. Keep it up you're killing it.
~Trixie~
TweetDone with the light rest weeks and back at it today. Didn't go too crazy heavy but definitely starting to work back up on the weight and intensity. Felt really really awesome today with the exception of the decline barbell press. I usually don't do those locked in decline movements cause they sting the shoulders but I wanted to try something different. Going to stick with dumbbell decline. I'm also going to stick with lighter weight higher rep pump/ burn sets for biceps. I definitely see what guns is saying about heavyweight and tendon pain/ strain. Much better pump and burn with the lightweights and it doesn't bother the tendons.
Rotator/ delt warm ups
Incline barbell press
3 x warm ups
225 x 12
245 x 10
265 x 7
225 x 10
Decline barbell press
135 x 15
185 x 12
225 x 10
225 x 10
135 x 15
Incline dumbbell press
100s x 14
100s x 12
100s x 11
Pec deck
1 x warm up
205 x 15
250 x 12
295 x 10
Seated dumbbell curls
2 x warm up
25s x 20
30s x 20
35s x 18
Single arm hammer curls
35 x 15
40 x 14
40 x 12
Standing dumbbell curl burnout
20s x 34
Meal 1- 100gm whey, bagel with 2 tbs almond butter, 1 fresh squeezed lemon
Pre- 2 scoops no Xplode
Intra- 70 vitargo, 25 whey
Meal 2 (post)- creatine glutamine, 16 oz chicken with BBQ, 2 tbs coconut oil
Meal 3- 16 oz chicken with BBQ, large sweet potato, veggies
Meal 4- 16 oz chicken with BBQ, 2 tbs coconut oil
Meal 5- 6 egg omelet with beef and cheese, 2 tbs coconut oil
Meal 6- 1 1/2 cup egg whites, 2 slices Ezekiel bread with 2 tbs almond butter
TweetKeep it up big bro. I notice the 100s on Incline you are prob. getting close to the most massive ones at you gym if its like most right?!
TweetWe got 170s at my gym. Highest I've ever gone on incline dumbbell is the 130s I believe. I've Used the 150s on flat bench once for 5 reps I believe. 100s are really light for me on bench movements. Like I said though just trying to ease back into it after a few weeks of resting.
TweetI think the biggest at mine are 140s and the rest i've been to are just 120s. Its not common in this area to have alot of really big and/or strong guys so I guess they dont waste the extra $$