haha, you should see me trying to recruit people to do it with me. it is quite the specticle
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Wednesday
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
Changed things up a bit after a conversation I had. Someone told me they did HIIT cardio by running for a minute and then taking a minute off. I don't consider that HIIT cardio by any stretch but I figured I'd give it a shot. I put the treadmill on an incline and I'd walk for a minute then do running for a minute. At first I felt like it was easy but I did it every time I did the cadio portion and towards the middle I was dying. I felt a pump in my legs, left calve, and my knee started to hurt a bit. Other than sports I've played I've never been much of a runner but now that I'm doing it in my cardio more often I feel like my strides are improving or that my whole body is just getting better at the motions. Left the gym and went home to cut up a bunch of branches from a tree I trimmed. Not a workout but a lot of the branches I was snapping on my own. Almost like in the movies when the guy bends the pipe haha.
Felt flat last night as to be expected towards the end of the week on low carbs. I received a phone call this morning to remind me of a dentist apt that I forgot all about. So no gym today and I won't be at the gym on Saturday since I'll be out of town so I'll make it a point to get into the gym tomorrow. I'll try and do some sort of a full body routine.
yeah it's tough to find ppl that actually like doing this stuff....luckily the guy I've been doing it with is a crossfit turned powerlifter so he still enjoys the out of the ordinary stuff....I have a sledgehammer that I'm going to bring to the gym for swinging on the tires
Friday
Full body workout
Because I couldn't get to the gym on Thursday or Saturday I decided to do a full body workout. I was supersetting a lot of different exercises and concentrating on the bigger muscles rather than the arms. It wasn't the most intense workout because the weight wasn't anything ground breaking. I broke a nice sweat and got into a groove but it's tough to set PR's on shoulder press knowing you have to leg press and t bar row afterwards. I didn't get a great pump on any specific muscle but it is what it is.
I haven't been seeing great results in the mirror or on the scale lately. Probably because I've been missing a day here or there due to scheduling which sucks. Hopefully it'll start to settle down now for a bit.
Today I switched my diet a bit, I don't eat carbs for breakfast, so I eat eggs and use a whey isolate shake, I replaced the whey with Humapro to save 110 calories. Then I make a protein pudding for a snack and use half a scoop of whey isolate, so I upp'd the half scoop to almost a full scoop. Just playing with the nutrient timing a bit, saves 50 calories which isn't anything great but we'll see what happens.
haha yeah when I'm alone my rest periods are really short, I hate sitting around....some guys have asked why I'm done so quickly in the gym, like I'm not working out hard or long enough and I'm like well I don't sit around for 5 minutes between sets like you guys, I want to get home and eat
Monday
Incline bench 4 sets
Decline bench 3 sets
Shoulder press 3 sets
Side Lateral Raise 3 sets
Close grip bench 3 sets
Rope extension 3 sets
Hammer strength press superset with facepull 3 sets
Dips 2 sets
I was really happy with the workout. Didn't hit any PR's but all the weight I moved felt good and smooth. Really enjoyed being at the gym and I was working pretty quickly. For whatever reason during the day I decided I wanted to do incline press and after that I saw a lot of the flat benches filled so I went with decline bench which I should do more often but it's hard for me to unrack the weight. I need to almost lift it and then pull it forward since I'm so short. Luckily I had a spotter there to give me a lift off and guide it with me forward. After cardio however I had a pretty bad headache that got worse as the night went on so I did a bunch of my physical therapy exercises at home last night.
On my way to the gym I didn't have energy or want to go. It was a long day at work and I just felt worn out. However once that Pump Juice kicks in you feel amazing. Not super energy where your pacing around the gym but a nice boost where the time spent in the gym is a breeze but also feels enjoyable. It's a really incredible pre workout that it could lift you from feeling drained and almost give a sense of well being. A lot of pre workouts give you the energy to power through a workout but you still feel trained, your just run by a ton of stimulants but this doesn't feel that way at all.
Tuesday
Lat pulldown 3 sets
Barbell row 3 sets
DB curl 3 sets
Incline Hammer curl 3 sets
Squats 7 sets
Deadlift 3 sets
Not my normal routine for a Leg/back/bi day. Got to the gym, someone in the squat rack, went to the other rack and all the pins for the rack were missing so I had to go about the workout differently. I decided to do my back and bi work while I waited for the squat rack to open up. All in all the workout was really good. I felt more energy during the back and bicep work than I normally did and I wasn't totally drained by the time the rack opened up. I went pretty heavy on squats and still had some time after squats, for whatever reason a guy was deadlifting and left the bar on the ground so I figured why not. I haven't deadlifted in awhile on this routine but gave it a go and was pretty happy with my results.
I am sore all over today. Chest and tri's are in pain from Monday, my back is tight, and my legs are sore. Glad today is cardio.
Pump juice really is amazing after a long day of work to power you through a workout. Never thought I'd be squatting and deadlifting in the same day even when volume isn't super high.
Wednesday
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
5 minutes cardio
60 crunches
Good workout/terrible day, I was super sore all over which I believe caused my trap to tighten up so I delt with a headache all day that wrapped around my eye. I spent the whole day at work just going through the motions to get it over with. It wasn't that noticeable at the gym but as soon as I left came back. Other than that the training session was pretty good. Not much to talk about since I'm just moving on a treadmill though.
I'm down another lb, not dropping bodyweight as fast as I would hope but in the mirror I continue to lean out. This week the mirror has been friendly with how I've been looking. I've put together my next cutting stack that really ramps things up once I run out of the little stim free run of Eptiome and Ammo that I'm currently on. Stay tuned for the fun
i really like how you move your supplement arsenal around for progress. no stims till progress slows or stops then add in the stims and keep it moving. this is fantastic method of properly using stuff. you train much different than i do, but it looks like it is working pretty well for you
Thursday
Flat bench superset with seated side lateral raise 3 sets
Flat bench superset with facepull 3 sets
Wide grip double hand extension/kickback 3 sets
Reverse underhand straight bar extension 3 sets
Chest press superset with shoulder press machine superset with dip machine 3 sets
Dips superset with some rotator work 3 sets
Did some speed work on flat bench yesterday and it felt pretty good so I did extra sets. Got a good pump from it. Wasn't setting any PR's and the workout started pretty good. Towards the end I felt my endurance dip a bit (no pun intended). Not sure why I finish my chest/shoulders/tri work with dips the last few workouts but the dip bar is upstairs near the cardio equipment and I see it and usually hop on. Yesterday I'm not sure if I was so taxed that it was a struggle. I just didn't have the motivation to do cardio. I didn't want to do hiit, I didn't really even want to be there after lifting. Instead of doing sprints I did the stairmaster and during certain portions I upp'd the speed. Not bad but not great.
Woke up all week looking pretty lean, happy with the way I look but I do feel a bit flat. Going to get a heavier carb day in here today or tomorrow which should fill me back out.
thanks guns....I think I have more fun planning supplement cycles and training routines that I do even implementing them. The training I do has evolved from last winter doing DC work when I was going to physical therapy 3 times a week, I may switch to a different routine at some point but right now I enjoy hitting the muscles twice a week.
Since the beginning of the year, my plan was to slowly reduce carbs and slow ramp up fat burning. I don't compete but the goal is getting in shape for the last week of august when I go to mexico
Great log Gotti
Thursday
Leg extension superset with seated leg curl superset with weighted lower back extension 3 sets
Bulgarian split squat superset with straight bar pull down 3 sets
Vertical leg press superset with lat pulldown 3 sets
DB curl into hammer curl superset with leg press extension 3 sets
Barbell curl 3 sets
Double arm high cable curl 3 sets
Decent workout. I don't know what it is but Saturday morning workouts recently have my sweating like crazy. Its not dripping sweat it's like the clammy feeling where your warm all over. Maybe it's because Saturday the gym is empty and I usually do a lot of supersetting and get my heart rate up quickly. I try to hit things I don't normally do on Saturdays which forces me to struggle with motions I may not be used to.
I started my cut stack yesterday sort of. Starting Hydroxylite and TAA 500. I usually start my stimulant cycles a bit on Sundays. Glad I did because I didn't feel anything and ended up being so tired I fell asleep for 20 minutes but when I woke up it kicked in. I was hot and felt the stimulants kick in. I think my body was so warn out from the weekend that I had energy but couldn't battle being tired. Today I start the full dose of each. Plan is to get into exactly where I want to be by June 1st and then I could refine things by the time I leave for vacation.
Went off the diet a bit this weekend.. It was my second anniversary and we went to a farm to table restaurant. Screw the diet I had to get the Duck confit sandwich with fried duck egg on top.
Monday
Squat 6 sets
Lat Pulldown 3 sets
Hammer strength low row 3 sets
Underhand lat pulldown superset with front squat 3 sets
Preacher curl machine 3 sets superset with straight bar pulldown 3 sets
Preacher curl machine 3 sets
Workout was good. First day on the real cutting stack and I was sweating bullets throughout the whole workout. I had energy, almost too much. So I squatted and wasn't super happy with the depth or the reps I was getting with the weight. But once I got to the back portion I killed it with the weights I was moving. At one point during the workout I decided to put biceps on the back burner a bit and do some extra back and legs, I didn't like the squats so much so I forced myself to do front squats. I'm really feeling it today.
First day with Hydroxyelite was interesting. It gave me a nice punch of energy, I take my fat burners on Sunday to start so I if I feel like crap for a day or two I get one out of the way when I'm not at work. I won't say I felt like crap but at certain times I was sweating, other times I felt a cold chill. I had to urinate all day too. I didn't have trouble concentrating from the stimulants but I also wasn't enhanced from them either. After my second dose at the gym I really noticed the thermogenic effect. I was sweating pretty heavily the whole workout. The fun or lack there of started after the gym. I went home starving as I always do after the gym. I was ready to eat but once I started eating it was tough to get the food down. Not that I was going to be sick but the food didn't go down as easily as it usually does. This isn't a bad thing on a fat burner but wanted to note it. I walk around my house at night with slippers all the time and my feet were sweating all night. Sleeping was rough, I felt tired and kept yawning but still had the jolt of energy feeling. I don't know how much I ended up sleeping. I think most of the night I laid there with my eyes closed trying to fall asleep but a few times I rolled over and it like woke me up, I was either not sleeping or in an extremely light sleep. Today so far I'm a zombie hopefully my morning dose wakes me up. The two side effects I also noticed were my eyes burned last night, probably from the lights and computer screens at work and a dull headache.