9/13-off
9/14
197lbs
11:30-12:40
Squats 170-5 220-5 290-3 330-3x6 270-10
RDLs 270 3x8
Speed squat 230-5x2
jump squat 45lb-3x10
vertical jumps 2x8
Squat BW-40
9/15
197lbs
11:40-12:45
Power cleans 200lb 2x3 210lb 1,1
Close grip chins BW+20- 10,8 bw-10
(ss)Bent row 170lb 3x10
(ss)Lat pull down 170lb 3x20
Ez bar curl 95lb 3x5 75lb-9
pre-NO3 overload(free sample)
during-g2+leukix
post-1scoop on whey+2 scoop glycomaize+10g bcaa + 5g creatine
9/16
197lb
10:25-11:30
Decline bench 120-5 170-5 220-2 245-3x6 200(flat)-13
Decline flys- 45’s 3x10
Arnolds 55’s 7,6,5
Tricep pressdown 110-15,12,12
Front Raises 15’s 15,10
9/16
Start of carb cycling
Weight- 197lbs
Gona try to do a very strict low carb plan with 2 carb up days a week on my leg workoutdays.
9/17
195lbs
All my supplements have arrived to assist with my low carb plan.
Today was core day
pre-3g AAKG + 2g ribose +5g creatine + 1.5g beta alanine+5g bcaa
+crystal light
during-water
post-1scoop WPI
Only did my core and some plyometric exercises so didn’t use my full assortment of supps.
9/18
weight 194lbs(2day of low carb= -3 pounds)
10:30-11:40
Deadlift 220-3 314-3 374-3 419-3,2,2,2
Walking lunges 140lbs 3x16steps
(ss)Sissy squat- 40lb- 3x12
(ss)leg curl 120-2x10 110-10
calf raises- 100lbs-2x20
pre-3g AAKG / 1.5g beta alanine/ 2g ribose/5g creatine/200mg caffine
during-15g bcaa/10g glutamine/g2/leukix
post-2scoop glycomaize…
10min later:1scoop whey hydro/1scoop WPI/5g creatine/2g ribose/10g glutamine/3g AAKG/4g glyicne
-WORST TASTING DRINK EVER
I eneded up putting instant coffee and some splenda in it but it still tasted pretty bad.
HOLY FUCK walking lunges with 70lb DB’s in each hand is a filthy whore…but I told myself, “Aint nothing but a peanut” “LIGHT WEIGHT!” and i managed through my sets
9/19
194.5(carb up yesterday)
2:25-3:15
Decline db bench 180lb 8,8,6
Rack chin bw+45 10,9,8
Dips bw+25 15,15,12
Preacher curls 85-2x10 65-2x15
Bent over laterals 20’s 3x11
Tricep press downs 110lb 15,14
pre-3g BA + 3g AAKG + 2g ribse + 5g creatine
during- 15gbcaa+leukix+water
post-1scoop whey hydro + 1scoop WPI + 2g Ribose + 5g creatine+10g glutamine+5g glycine
9/20
off day
193lb
Did some circuit training to get my heart really pumpin. Combination of the following:
Thrusters
Snatch grip deads
Ab roller
Push ups
jump squats
Jump rope
Decline sit up(holding dbs up)
I didnt write anything down but those are all the different things i did. I was deffinitly suckin wind after it too.
On another note I need to add some cardio type work. Diet has been 99.76% on point.
9/21
192.5lb(today is carb up day so weight should go up a tad tommorow)
10:30-11:35
Squats- 170lb-5 220-5 290-3 330lb 4x6
RDL’s 290lb 3x6
speed squat 230lb 5x2
Jump squat 45lb 3x10
vertical jumps BW- 2x8
pre-3g AAKG+ 1.5g BA +2g ribose +5g creatine
during-10g bcca + leukix+g2
post-1 scoop hydo + 1scoop WPI+2g ribse+5g creatine
Im glad i get my carbs in on my leg days because I need them. Already seeing some slight changes in the mirror (or my eyes are just playin tricks). I’ll take update pics when im down around 180lb, I have a feeling ill have to go lower to actually get ripped but it’ll be interesting to see the change. I’m already the leanest Ive ever been.
9/22
193lbs
11:55-12:50
Power cleans 120-3 170-3 200-3x3
Close grip chins bw+25 9,7,7
(ss)Bent row 170lb 3x8
(ss)Lat pulldown 160lb 3x20
ez bar curl 95-6,5,6 75-10
pre-3g AAKG + 1.5g BA + 2g Ribose + 5g creatine
During-10g bcaa + leukix
post-1 scoop whey hydro +1scoop WPI +5g creatine + 2g ribose + 1.5gBA + 20g glutamine + 5g glycine
9/23
192lbs
10:45-11:40
Decline Bench 120lb-5 170-5 220-2 250-3x5
Flat bench 225lb-8
Decline Flys 45’s 3x11
Seated DB press 55’s-7,6 40’s-12
Tricep pressdown- 120 2x10 110-12
Front Raises 15’s 12,10
Side Riases 15’s 10,10
9/25
192lbs
11:30-12:35
Deadlift 220-3 314-3 374-3 423-4,1,3,2
Walking lunges 140lbs 9,8,8(per leg)
(ss)Sissy squats 50lb 3x10
(ss)Leg curl 120-10 (calf started cramping for 2nd set so i stoped)
Calf Raises 50lb(1leg)-20 (2 leg)50lb-25
Pre-3g AAKG + 2g BA + 2g Ribse + 5g Creatine
During-10g BCAA+leukix
Post-felt like vommiting got down 50g of glycomaize before i had to stop.
Ate an hour later:2 salmon fillets + mixed veggies + 2 slices german dark wheat + fiber one yogurt
9/26
192.5
Decline DB benh 90’s 9,8,8
Rack Chins 65-8,7 bw-15
DB curls 40-'s 7,6
Bent over laterals 20’s 3x12
Dips bw+30- 15,14
Ez bar curls(close-grip) 65-12,12
tricep Press down 110lb-15,15
9/28
194lb
10:40-11:50
Squats- 220-5 290-3 335-2x6 300-2x10
RDLs 300-3x6
Speed squat 230 5x2
Jump squat 50lb 3x10
9/29
193.5
11:50-12:50
Power cleans 120-3 170-3 205- 3x3
Close grip chins bw+25 9,7 BW 10,5
(ss)Bent row180 3x8
(ss)Cable Row 160- 3x15
EZ bar curl 85-10,8 65-12
9/30
192lbs
Good news: Bench 290x1 PR!!!
Bad news: HURT NECK
1day later neck feels, a little better.
10/2
191
Deadlift 220-5 270-3 330-3x8
Walking lunges 140lb- 2x8
sissy squats 40lb- 2x12 bw-20
Calf raises 40lb-27,25
pussy workout, my gf has been sick and I think im starting to come down with what ever shes got so didnt push myself too hard yesterday… still unsure of my health status right now… not sick YET
10/3
191lb
Decline db bench 100’s 3x6
Rack chins bw+65 2x8 bw-12
Db curls 40’s-6 30’s-10,8(+2)
Bent over laterals 20’s 3x12
Tricep press down 110-2x15 100-17
close grip ez bar curl 65-12,10
10/4
193
off day
didn’t do anything, unless you count shootin a few thousand people on call of duty4… also didn’t eat enough the first half of the day
on another note db benching with 100lb db’s is a good feeling
10/5
190lbs-today is carb up day!!!
So the weight isnt exactly FLYING off me but thats not what i wanted. Down 8 lbs in 3 weeks. Happy so far.
Strength hasnt fell off and my lifts are actually still going up. Going to drop down to 1 carb day a week for the next week or two.
8lbs down 10 still to go.(maybe more, depends what the pictures say)
HARDWORK=RESULTS
10/5
190lb
11:15-12:20
Squats 170-5 220-3 290-3 340-3x5
RDLS 340-2x5
Speed squat 240-5x2
Jump squat 60-3x8
Vertical jumps 2x8
bw speed squats-50
pre-35glycomaize+5g creatine+2g ribse+1.5g BA+3gAAKG+5g BCAA
During-10g bcaa+leukix+35g glycomaize
post-1 scoop whey hyrdo+1scoop WPI+5g creatine+2g ribose+1.5g BA
10/6
192
1:15-:145
Close grip chin bw-14,9
pull up bw-7,5,4
(ss) Bent row 140-12,10,10
(ss)Seated cable row 160-3x12
Ez bar curl 65- 10,6,5
DB preachers 20’s 15,15
Kept rest down whole workout and did jumping jacks between chins and pull up sets. Went for a 20 min walk after my workout.