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Front squats smith 10x12, 20x12, 30x11, 40x8, 30x9
Db stiff leg 60x11, 65x8, 70x7, 70x8
Leg press feet low and close 6x15, 7x15, 8x9
Leg ext 110x?,?,6
Calf extensions 130x11,10,9
Bent over laterals head 20x12, 25x11, 30x9, 30x8
Band pulls 18, 15, 13
Plate loaded Shoulder press machine 45x15, 70x15, 90x15, 115x11, 125x7
side laterals with bands wrapped under the feet of the bench 10, 7, 6+15lbsx10, 7+2+15x7
Plate loaded dip machine for shrugs 45x15, 100x13, 125x10, 125x
Bench squats smith 25x15, 45x15, 70x15, 90x11, 90x8
Glute hamstring raise on hyper bench bwx9, x7, x5
Leg press 6s from 4 to 8 plates then 4 to 7 plates and then 4 to 7x5
Seated calf press machine 130x?, 130x13, 130x12.5, 130x13
Banded pull-ups one band 13, 9, 6.5, two bands x7.5
Handle pull downs 100x11, 105x10, 110x10, 120x10
Ez bar straight arm pressdown at lat tower 40x12, 55x10, 70x8
Parallel grip seated row on 4 45lb plates 120x12, 140x11, 150x10, 160x11
Smith underhand rowes 45x12, 55x9, 60x7, 60x6
Barbell curls barx13, 10x12, 20x10, 30x6+20x4+10x4+barx6
Floor press bar to nose in smith bar x15, 10x15, 20x13, 30x11, 40x7+30x?+20x6+10x8
Spider curls with pinky higher 30x15, 40x12, 50x7, 40x8
Incline bench v handle press down 50x15, 65x12, 72.5x8, 65x6
Kneeling hi pulley curls 15x12, 20x10, 20x8
Kneeling overhead rope extensions 20x15, 30x14, 35x12
Leg press calf extensions just sled toes straight then in then out then straight then in then out 10+10+10+10+6+8, 10x3+5x3
30 just straight
Body weight is staying betweeen 200-204. Strength is still increasing and vascularity remains insane. Appetite is so so but it is alright for now as it is making it easier to watch what I'm eating.
Preworkout is up to 1 full scoop of total war, 1 no synthesize, 1 scoop karbolyn
During is 1 scoop peptopro, 2 scoops highly branched cyclic dextrin, 1scoop karbolyn, 10gms creapure, 5 gms glutamine.
Pre bed I'm using fade out by RedCon1 with a little karbolyn for flavor.
I had switched my shakes back to carnivor mass because RedCon1 was out of mre blueberry for about a month but I am using the mre again.
I may drop my insulin which will allow me to cut back the carbs in my pre and intraworkout drinks. If I cut those carbs in half that'll be 80gms of carbs cut.
that intra setup you got going on is spot on man. how you liking it and how much of a difference have you seen in recovery? i was making my own but i just went ahead and get the peri md from true nutrition. that or i order and use recovery factor from granite supps. i can tell a huge difference if i dont use a my intra protocol more so than if my nutrition is off
I really like making the intra from the separate ingredients. A lot of the premade intras use less protein and less carbs. The old intra md was something like 14 gems of protein. With the peptopro I get 24. For a little while I was putting the synthesize in the intra but it felt too heavy and I felt the pump was better when I switched to adding it to the pre. I definitely think my strength, endurance and recovery are greatly improved with my strategy. I also feel it has helped my recomp a lot. I do still have some complicated pharmacology going on but I don't feel that is the root of the progress. I was really hoping to have some photos taken Friday to post for everyone but the trainer at the gym I was at was off so I didn't have anyone to do it. I'm really hoping to get some soon.
I was supposed to have a buddy cone over who is doing classic physique in October to teach him posing but he flaked. This guy used to be a real close friend, training partner and co worker. Once he ended his last long term relationship he fell into the single guy lifestyle and stopped training with me in the am I. Favor of going to clubs and picked up vaping and smoking. He is also 20yrs younger than me so I did have the conversation with him about 18 months ago that I get it and if I was in my 20s I would want to be partying too. I told him at my point in life the am workouts are my only option but when he is ready for a change I'll be there. We have tried making plans to train in a weekend so that it won't be as early but I still try to go before the family is up for the day. I may finish setting up the mirrors in the basement and try practicing some poses myself. I did find some great music that I might use if I decide to compete in October too. We are on vacation from aug 26th-sept 2 so I would have seven weeks to diet. Being that I'm sitting at a good place right now at the low 200s I definitely don't think seven weeks would be cutting it short. I have so many tweaks I can make with my diet and I still barely do any substantial cardio.
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