SFG'S log to greatness

[sofargone561]

Re: SFG'S log to greatness

Did a little shoulder workout today, nothing crazy. I had a messed up shoulder so I always go light and just go for volume and pump as much blood in the muscles as I can.

Did seated military press with the machine that takes plates not cables
Only put 35lbs on each side and did about 6 or 7 sets.

Did seated dumbbell press 3 sets

Cable side last raise 5 sets

Didn't really feel like doing much else, sometimes I get discouraged being a lot weaker then I'm used to.

Did a couple dips and some pull-ups

Did a couple set preacher curls on the machine becuase everyday is arm day

Crushed the stairmill today, this is slowly turning into my favorite thing lol

Did 5 minutes at level 4, 10 minutes at level 5, a couple minutes at level 6 and the last 2 or 3 min at level 7 for a total of 25 minutes.

Going to eat now, 8oz chicken with 2 cups rice. Will probably also have a salad becuase I'm enjoying them right now. Might also help myself t a treat of a rice cake with a tablespoon of peanut butter on it.

I have more everngy and fee better right now then I did all day. The heat really freaking drains you.

I'm really looking forward to about 3 weeks from now

[sofargone561]

Re: SFG'S log to greatness

Well totally dropped the ball today

Had 2 containers of chciken, one half frozen and one thawed out.

Somehow packed the half frozen chicken for my meals at work todAy

I also forget my apple and my water today!

So no breakfast, lunch was a footling Italian on wheat with lettuce tomato jalapeņos banana pepper, oil vinager salt pepper Mayo and mustard and a bag of this jalapeņos chips not the healthiest but could be worse and today's high card day so whatever

Chest is really sore today so that's good. About to hit the gym and do quick shoulder day and some more cardio.
Dinner will probably just be 8oz chicken and 2 cups rice and call it a day.

[sofargone561]

Re: SFG'S log to greatness

Breakfast.

Half of my pancake again, lol one day I'll get the whole thing

Lunch
10oz chicken 4oz broccoli

Meal #3
14oz turkey with tomato and red bell pepper
5oz broccoli

I am freakin beat today. No gym, the Florida heat wave this summer is kicking my ass.

Pick it back up tomorrow probablynwith some shoulders and of course more cardio

Almost finished my gallon, will keep working on it.

Ate meal #3 late and I'm going to bed soon so I'm just going to have about 4oz of spinach with a tomato some jalapeņos and finish my water off for my last meal and hit the sack.

[BABY1]

Re: SFG'S log to greatness

Gym complete.
Started off on incline bench machine but not the cable one.
Did probably 5 sets pyramid from low to high back to low.

Then hit flat bench dumbbell
Did 3-4 sets with ***** weight becuase fuck chest day

Did Fly machine next did about 8 sets. I was trying to focus on the mind to muscle connection and get the contraction

Then I did decline chest machine about 4/5 sets

Then of course preacher curls becuase everyday is arm day, low weight higher reps with negatives just pumping blood
Did some tricep push downs as well, same thing

Ended with 25 minutes stairmill
Level 5 for about 13 minutes, level 6 the rest of the time and level 7 the last 3 or 4 minutes.

I wear a hoodie the entire time I workout so I'm drenched after cardio

My gallon water jug is almost gone, will polish it off before bed.

Time for my last meal and shower.

Back at it again tomorrow.

Chest day is the worst day ever. I hate chest workouts, they aren't fun to me and it's IMOSSIBLE for me to make a mind to muscle connection with chest. I feel like no matter what way my hands are or what exercise I do I'm using mostly arms. I'll go wife, short doesn't matter. I can't make a connection to my chest.

I won't give up but chest day always is the shortest and least productive day in the gym for me.

keep working that mind to muscle connection on that chest day and soon you chest day will be your best day

[sofargone561]

Re: SFG'S log to greatness

Thanks Trixie I'm glad to be back at it as well.


The whole 2 day diet and no results thing was a joke to btw just in case anyone thinks I'm serious.

I'm feeling pretty good and I've found some ways to satisfy cravings and not make the food so bland. I'm not competing so I also don't feel like my diet needs to be super strict right now. I'm eating really clean and lean and if I really have a crazing I'll find a way to fix it without busting my macros to bad or eating shit. I've found that the Gatorade and apple keep my sugars levels higher which is actually doing me good becuase I'm not having cravings.

I had some green tea for lunch and dinner just so I have something ther the water all day

And I treat myself to 1 sugar free pop sickle after my last meal. So far so good.


I also managed to finished my gallon of water off today. Shooting for the same tomorrow!

[Trixie]

Re: SFG'S log to greatness

You're thread is going to be so much fun for me. I'm so glad you are back here and at it.

[Rake]

Re: SFG'S log to greatness

I took a pill today and I see no difference WTF.

[Trixie]

Re: SFG'S log to greatness

Also been dieting for about 2 days and still don't have an ab? What's the deal?


Lol

F... u takes me over 3 years and still no show through.

[sofargone561]

Re: SFG'S log to greatness

Also been dieting for about 2 days and still don't have an ab? What's the deal?


Lol

[sofargone561]

Re: SFG'S log to greatness

Gym complete.
Started off on incline bench machine but not the cable one.
Did probably 5 sets pyramid from low to high back to low.

Then hit flat bench dumbbell
Did 3-4 sets with ***** weight becuase fuck chest day

Did Fly machine next did about 8 sets. I was trying to focus on the mind to muscle connection and get the contraction

Then I did decline chest machine about 4/5 sets

Then of course preacher curls becuase everyday is arm day, low weight higher reps with negatives just pumping blood
Did some tricep push downs as well, same thing

Ended with 25 minutes stairmill
Level 5 for about 13 minutes, level 6 the rest of the time and level 7 the last 3 or 4 minutes.

I wear a hoodie the entire time I workout so I'm drenched after cardio

My gallon water jug is almost gone, will polish it off before bed.

Time for my last meal and shower.

Back at it again tomorrow.

Chest day is the worst day ever. I hate chest workouts, they aren't fun to me and it's IMOSSIBLE for me to make a mind to muscle connection with chest. I feel like no matter what way my hands are or what exercise I do I'm using mostly arms. I'll go wife, short doesn't matter. I can't make a connection to my chest.

I won't give up but chest day always is the shortest and least productive day in the gym for me.

[sofargone561]

Re: SFG'S log to greatness

Meal # no Gatorade, I'm trying to limit myself to one a day during lunch. Usually have tea again for dinner though to mix it up. It's still fat free and sugar free so it's better then the Gatorade on that point.

[sofargone561]

Re: SFG'S log to greatness

Started off the day normally.

Attempted to eat my pancake, still couldn't eat the whole thing lol.i actually really enjoy it but it's one of the most filling things I've ever eaten.
Only ate a half again.

Topped my 1 gallon water jug off and added 1 crystal light pink lemonade and a dailtnaervin of bcaa's

Took 60mcg clen
50mcg t3
12.5mg aromasin
1 super dmz tad

Lunch was
8oz chicken
1 apple
2 cups brown rice
A Gatorade
Fat free sugar free green tea

Meal #3 same thing as meal 2

About to pin
250mg test e
150mg tren e
And take my second dmz tab

About 20-30 minutes from now is the gym

Post gym meal will be
8oz ground turkey
1 on the vine tomato
Some red bell pepper slices
2 cups of rice and some suace

Possibly a 1 scoop shake later maybe.

And some kind of treat probably another pop sickle, they tend to be curving my later high crazing and they are sugar free

Today is chest day
Also some cardio and may throw some abs in there. I'll check bAck with more detail about that after the gym.

[Trixie]

Re: SFG'S log to greatness

Great program, stick with it at least 12 weeks so you can track your progress. Looking forward to watching. As for the Chiropractor, give it a go, I would hate to live without my treatments. I only go when I feel the need; also rolling my back daily has been a huge help.

[sofargone561]

Re: SFG'S log to greatness

Typed on my phone for forgive me lol

[sofargone561]

Re: SFG'S log to greatness

Well I'm as settled in to my new situation as I'll get for a few months.

Got a job doing pest control and working outside all day, I quit drinking alcohol and pretty much quit drinking soda, accasional strifebhere and there. Last 2 weeks been eating subway for lunch and light dinners. Already lost a bunch of weight. Haven't checked the score but noticed it in the mirror and on my belt.

Meal prepped yesterday

Today's food consisted of
1 Gatorade light or what ever, the lighter colored lower sugar ones, I wanted Powerade zero but Costco didn't have it so I settled.
1 protein pancake (6 whole eggs, 1 scoop protein, 1/2 cup gluten free pancake mix, some almond milk)
I only finished about 3/4 of it. That fucker is huge and super filling and takes hard to eat first thing upon waking up.

Meal #2
8oz chicken
4oz broccoli
1 apple (sugar helps keep cravings away)
Gatorade #2 (super super hot out here lately sometimes Gatorade gives you the bounce back you need)

Meal 3:
10oz ground turkey with red bell pepper in it and 4oz broccoli.
Finished most of the meat and part of the veggies but has to run for work and didn't get to finish. I was a little full anyway
Zero sugar/fat green tea


After worked I chilled for a little and then went and signed back up at the gym. Not going to lie I felt lost, almost like I didn't know why I was doing. Also felt really weak, which I am compared to me 1 year ago. I didn't let it get me down at at least not after the first 20 minutes or so.
Did arm day, nothing brings you back into the gym like arm day.

I didn't track my progress and probably won't for the next 2 weeks. Reason being is I don't want to focus on the weights or the workouts. I know that sounds silly but I want to get reacquainted with the gun and my routine and get that haven't worked out in way to long lactic acid soreness gone.

I started with drop set concentration curls
35 then 30 then 25, different sets/reps of each
Then did some cross body hammer curls and regular hammer curls with the 25's

Moved on to the straight bar push down again different rep and set ranges at different weight, probably did 5-6 sets

Then did machine preacher curls focusing on the contraction, a good squeeze and some negatives probably about 4-5 sets here as wel lighter weight

Triceps rooe push down different reps/weight/sets

Quarter mile on the treadmill at 3% incline

Moved over to the stairmill
20 minutes on the stairs around a 6ish setting, went up for a little to 7 I believe and down to 5 for a few minutes.
Push it really hard the last 45 seconds and missed a step right at 20 minutes and had to jump off the tairmill so I didn't die and looked like a total idiot lmao.

Had to sit in the car for a little after that I was exhausted and my hoody was soaked in sweat

Meal #4
14oz ground turkey breast with some red bell pepper cut in it, topped with some sweet baby rays ( I know I know, lots of sugar, but it tastes good and make the food bearable for me. Plus Ronnie Coleman used it all the time so I attribute it to his greatness lol.)
Roughly 4ounces of organic spinach leaves, 1 tomato on a vine cut up, a couple jalapeņo slices from the jar and some light dressing, eventually I will work into some lemon and olive oil only but for now If the diet isn't edible there no point so baby steps.

I will probably have a sugar free pop sickle after my shower as a little treat. Tomorrow is high carb day, so less protein more carbs.should be exciting lol.

Water consumption was freaking weak, probably about half a gallon. I really really need to work on increasing this.
But again baby steps

Gear/supps is
test e 500mg
Tren e 300mg
Super dmz 3.0 (2 caps/ed, just started tonight)
Aromasin 12.5mg/ed (Research Chem stuff so it's probably crap)

About to start orange triad
Tudca
Fish oil
Proviron

Also have clen, t3, Keto, and dnp on hand for when ever I decide to run that.
Instead-md for intranworkout but not daily, can't afford it, saving it for when I'm stronger and have big days
Standard whey for protein.

That's about it guys. Hopefully stay on track with this and see where it takes me. My back is giving me a ton of issues and I'm going to start the god fight with the va to try and get some treatment.

Anyone have experience with chiropractors?