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Originally Posted by guns01

today:

no cardio day

quads/hams
10 min stepmill warmup
rumble roller work
leg extensions 45x60 60x60 75x60
seated leg curls 105x12 120x12 150x12 165x12
leg press 270x20 450x20 630x20 810x15 (used to pre exhaust prior to squatting today)
squats 185x10 275x10 365x10 (warmups) ds 405x5ds 315x10ds 225x15ds 135x20 (this drop made me feel like i was about to die and i am a high rep guy but for some reason heavy to low low rep to high sucked)
leg extensions 120x12 105x12(18)(1) first set reps held contracted for 1 sec second set first 12 same followed by pumps till failure and one iso hold at the bottom quarter till failure with partner pressing for more resistance
this was a brutal brutal workout. zero carb day even minus cardio and it sucked the life right out of me. good stuff for sure

day 14 bestdrol. again my strength isnt falling off at all on this stuff. it is a great product for halfway through but i am def a big fan as of right now


meal lineup
meal 1
16oz tilipia
meal 2
16oz tilipia
meal 3
16oz ground turkey
meal 4
16oz ground turkey
1 cup green veges
meal 5
16oz chcken
1/4 cup sour kraut
meal 6
16oz chicken

great break down here

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Originally Posted by Andreas Munzer

great break down here

thanks, i try to be as detailed as possible with my logs

Tweettoday:

30 min treadmill am fasted cardo

traps/delts/abs
10 min treadmill warmup
rotator cuff work
db shrugs 50x30 60x25 75x20 95x20 115x15
spider crawls ss 60sec ss 60sec ss (done with short red pro bands)
db rear delt raise 25x12 30x12
spider crawls ss 60sec ss 60sec ss
bb front raise 50x10 70x10
spider crawls ss 60secs ss 60sec ss
db lat swings 55x10 60x10
hanging kneeups x10/5
ball crunches x10/5
done for the day

day 16 bestdrol. still coming in strong as a mofo and no negative sides to speak of. no water retention which is huge. yes the low back pumps are still just as bad and prove to me that it is strong and working big time

meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

Tweettoday:

no cardio day off

hams/calves
10 min stepmill warmup
rumble roller work
seated leg curls 105x30 120x20 150x12 180x12 215x12 230x12
lying leg curls 80x15 100x10 120x10 150x10
ham killers x8/3
walking bb lunges 80x40 yards/4
decline db static holds 45x30secs/3
standing calf raise 150x20 165x20 215x10(10)230x10(10) 245x10(10) first number is a 2sec hold in the contraction and second is pump reps out of the bottom stretch position
done for the day

day 17 bestdrol. over half way into this test run and i cant say enough good tings about this product. i should def be losing a little strength but i am not and that is telling me that it is working very very well and not failing off at all

meal lineup
meal 1
16oz tilipia
100g cream of wheat 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
100g basmati rice
meal 4
16oz ground turkey
100g basmati rice
meal 5
16oz chcken
100g cream of rice
meal 6
16oz chicken

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Originally Posted by guns01

that it is man but my break down for prep is far easier on my wallet. it looks pretty much like this:


4lb tilipia 13 bucks lasts 2 days
5lbs turkey 12 bucks lasts a little over 2 days
6lbs of chicken is right around 12-12 bucks fresh. lasts over 2 days.
cream of rice is about 2-3 bucks and lasts about 4 days depending on how much i use it
basmattis rice 20lb bag runs under 20 bucks and that should last almost my entire prep.
so if you do up the math for the most part i am right around 100 bucks more or less a week. that is far less than what most people that eat out all week spend on fast food. now when i bulk it doubles and sometime triples the cost

Thanks for sharing this, bro.

It's cool to see others break down this kind of stuff. And you're right, it's no where near what some people spend because they don't pay attention to it whatsoever.



Really glad to hear that strength has been staying high for you and that there's no water retention -- that's awesome. I can't wait to run this stuff.

Tweettoday:

30 min treadmill am fasted cardio

back/tris
10 min treadmill warmup
rumble roller work
mag supinated grip low row 85x15/3(warmups) 120x8 140x8 160x8 ds 180x8ds 100x8

forced stretch pulldowns mid neutral grip 100x8 120x8 140x8 160x8 (hard squeeze in the contraction for 2 and then partner pushes weight in the stretch pos for a deep stretch)
horizontal shrugs on tbar machine 45x10 90x10 140x10 170x10
dante rows 90x12 110x12 130x12 150x12
close grip bench 135x15 135x15 205x8 225x8 275x8
db skullies 25x20 35x15 45x12
v bar pressdowns 100x20 120x20 140x20
done for the day

day 18 bestdrol. well i was going to hammer some heavy deads today but for one the gym was stupid packed and 2 the low back pumped up quick as usual. so i will save them for next week

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

TweetGuns you are f*#$ing killing it bro...this log is an awesome example of what it takes to be at a championship level...thanks for the detail and motivation!!!

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Originally Posted by MuscleAddiction

Guns you are f*#$ing killing it bro...this log is an awesome example of what it takes to be at a championship level...thanks for the detail and motivation!!!

thanks man, i told you i am pretty anal about the details of what i do day in and day out. hopefully it is actually helping people along the way cause it costs a small fortune for someone to lay something like this out for you on a one on one basis

Tweetlove details the more the better

Tweettoday:

30 min treadmill am fasted cardio

day 19 bestdrol. off training day but did some light yard work mulching and yep back arms etc got nasty pumped lol. it made it suck even more

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
50g basmati rice
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken
50g cream of rice
meal 6
16oz chicken

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Originally Posted by Andreas Munzer

love details the more the better

i try to put as much attention to detail as possible in my logs. it helps people for one and i can always go back and look at places where i have room to improve or places where i was successful in implementing new stuff in. i havent been logging water cause i have been steady with 2 and a half gallons a day throughout the entire log and prep

Tweettoday:

30 min treadmill am fasted cardio

day 20 bestdrol. off training day.

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken

Tweettoday:

cardio off day

quads/hams
10 min step mill warmup
rumble roller work
leg extension 45x60 60x60 75x60
seated leg curls 75x15 90x15 105x15 150x10 165x10 180x10 195x10 210x10 225x10
adductor ss 120x10ss 140x10ss 160x10ss 180x10ss
abductor ss 120x10 140x10 160x10 180x10
squats 135x15 185x15 225x6 275x6 315x6 365x6 (these where done slow neg and explosive contraction)
machine leg press 200x20 240x20 260x20 280x20 (these where for pump, constant tension constant movement)
done for the day

day 21 bestdrol. another great leg day. super strong, nasty pumps and no issues other than the low back pumps. it is helping my strength levels on these low carbs big time. only 100g yesterday and today and still moving some silly weights

meal lineup
meal 1
16oz tilipia
50g cream of rice 2tbl spns sugar free jelly
meal 2
16oz tilipia
meal 3
16oz ground turkey
green veges
meal 4
16oz ground turkey
50g basmati rice
meal 5
16oz chcken w.mild banana peppers
9 pieces asparagus
meal 6
16oz chicken