6-19
3:30-4:45
190lb
pre-p slin, powerful, 70g Glycomaize+ 1 scoop Grow! Whey+5g creatine
Group1
A1)Bench 170lb 4x10
A2)Bent row 120 4x10
B)Lunges 80lb 3x10
Middle=1scoop Surge+g2+12gbcaa
Group2
A1)dip bw+60 7,6,5,5,5
A2)alternate chin/pullup bw+15 C-5 P-7 C-5 P-6 C-5
Deadlift 258lb-5 278lb-5 308lb-5 328-2x5
Post-3 scoop aftermax 1scoop glycomaize+1 scoop Power Drive
6-20(off day)
weight 190.5
Im really enjoying the quality of sleep ive got the last 2 nights since using powerfull+lknockout.
I’ve also added the “mass stack” from Nxlabs… ive had it for over a year and never used it.
(nothing special just too help keep me going while doing all this lifting) heres what it consists of.
T3-test booster (before bed)
Anavol-creatine+glutamine+cittrulline-malate (twice daily)
aminovol-Bcaa+lotsa other stuff (before bed)
6-21
1:10-2:15
191.5lb
Pre-pslin+powerfull+2scoop glyco maize+1scoop whey+anavol(creatine) and a slice of Whole wheat toast.
group1
A1)DB Bench 70’s 1x5 80’s 4x5
A2)1arm DB Row 125lb-2x5 120lb 3x5
B)Squats 220lb-5 264lb-5 284lb-3x5
1 scoop Surge +9g bcaa 1/2 way through+sip on g2
Group2
A1)military press 90lb-12 100lb3x10
A2)pull up BW-(p)12 (C)9 (p)8,7
Post WO-3 scoop aftermax+1 scoop glycomaize+1 scoop Power Drive
I was supposed to do 1 arm DB snatchs after my pull ups but do to lack of time i had to cut it short. I have to work on keeping rest periods shorter but its hard to do when im pushing myself each set like I am.
HARDWORK=RESULTS
I think I might just do something like that in the near future when all the pieces fall into place and finances allow me to.
Plus I just love training 
Yesterdays workout(6/22)
4pm-5:10
190.5
Pslin+powerfull+anavol
Group1
A1)DB Bench 60’s-12 70’s 3x10
A2)1arm Row 100lb 3x10 1x9
B)Squats 220lb 2x10 240lb 2x10
mid-g2+Surge+12BCAA+Powerdrive
Group2
A1)Military press 140lb-4 130lb 4x5
A2)pull up bw+25lb-5 bw+30lb-2x5 bw+25lb-5
post-2 scoop Surge+5g creatine
Yet again I ran out of time to do last lift. I’m trying to keep rest down but i dammn near DIED after each set of squats.
6-23(off day)
weight 192
I figured I’d wake up today and feel like shit but i actually feel pretty fresh. I feel like i could workout again to stick with the 5times a week the program outlines but Id rather keep it at 4 untill i can complete with whole workout faster.
My recovery from lifting is the greatest it has ever been. I think my new peri WO nutrition has really helped.
6-27
2:05-3:20
weight:?
pre-1/2 Spike Shooter
Group1
A1-Bench 180lb 3x10 185lb 1x7
A2-Bent row 130lb 2x10 135lb 2x10
B-Duck feet deadlift 220lb-10 220lb(on platform)- 3x10
during-g2+12g bcaa
(WARNING):Deadlifts from a platform in a 100degree garage will provoke the urge to vomit. Was able to keep everything down luckily.
Group2
A1-Dip bw+70lb 5x5
A2-Chin bw+25lb 3x5 bw+35 2x5
post-2scoop Aftermax+ Power Drive+1scoop glycomaize
VERY taxing workout. Had to take longer than usual rest periods. PS I Love weighted dips/chins. i rememeber when I couldnt do a single chinup now im doing them weighted for reps.
6-28
11:40-12:45
weight-188
group1
A1)DB Bench 80’s 5x5
A2)DB row 125lb 3x5 120lb 2x5
B)Squats 220lb-5 264lb-5 294lb 3x5
Group2
A1)Dips bw+32lb 12,10,10 bw- 12
A2)Chin up BW- 9,9,7,6
Forgot what all sups i took
So I havent posted in a couple weeks, was out of town for the 4th of july. Been lifting but too lazy to post it up. Diet hasn’t been too great but it hasn’t hurt me much. Ill post what my workout looked like yesterday also go a video of my DL’s.
7/13
1:40-2:40
Deadlift 170-5 220-5 292-3 332-3 357-2,3,3,2
Pull up BW 10,8,7
Bent Row 140-10,8 120-10
Behind the neck press 120-8,7,5
Pre-N.O. shotgun
during-9 bcaa, g2
post-2scoop Surge+5g creatine+1scoop Power Drive
Im gona have to buy some bigger weights, I cant go any heavier than 357… bars so full a clip pop’d off one side, you can see it layin on the floor at end of video.
357x2
7/14
weight 190lbs
10:45am-11:40
A)bench 170-5 190-5 220-5 210(wide)5,4 170(wide)10 170(reg)8
B1)Chinup BW-12,9 closegrip-7
B2)dip BW-15,14,12
Chest Flys 30’s 10,10
EZ bar curl 88lb-3x5 60lb-10
ended with a few iso holds with the ez bar curls
pre-N.O. shotgun+1/2 Spike
During-G2+9bcaa
post-2 scoop aftermax+1scoop glycomaize
*random thought, I could probobly do alot more dips if i wasnt using a walker because around 10 reps it gets mighty shakey.
7/15
2:25-3:15pm
A)SQUATS 220lb-5 240lb-10 284lb-5 304lb-4 PR-314lb-3,3 200lb-20
B1)Leg curls 94lb-12,12,10
B2)Leg ext 94lb-12 99lb-12,12
C)squats 170lb-10 *3sec down, no lockout at top
pre-NO shotgun
during-12 bcaa G2
post-2 scoop after max
Was feeling strong today… Just not motivated. Set a PR on the squat but it still took me almost an hour to complete this short workout. I really need to get back into following a program strictly, right now im just kind of doing my own 3 day split of
Day1-back/shoulders
day2-chest/arms
day3-legs
with no specific rep/set scheme
also about once a week ill lift two times in one day the second session consisting of just abs/calves/a little pump work to get the blood flowing.(Did this last night but I dont write anything down for those workouts so i dont post them.
HARDWORK=RESULTS
7/16
Woke up and went for a walk before breakfast… gota start doing this again every morning. I also went to the pool did a little swimming(man i forgot how demanding swimming is) and threw some kids like 10 feet up in the air and into the pool. Was some nice physical activity.
Workout 7/16
5:10-5:50
Tried to keep rest to a minimum
A1) Seated DB Curls 30’s 10,9 (standing)-9
A2)Seated french press 60lb 10,10 (standing-10
B1)Bent Row 90lb 3x10
B2)Bench press 90lb 3x10 *1.5 reps
C1)RDL 150lb 2x10
C2)Ab roller 20,15
C3)1 leg calf raises 25lb 2x15
D1)Squats 100lb 2x10
D2)Leg ext 50lb 2x10
D3)Leg curls 50lb 2x10
E1)EZ Bar curls 60lb 4x5 *no rest between any set for e1/e2
E2)Jump squats BW 3x10
pre-spike shooter-Orange gold is so yummy
during-g2
post-2 scoop ON whey+pomegrante/cranberry juice
After 3 days of pretty hard lifting I took it easy and worked on strict form on all my lifts and got a good pump. Wasn’t trying to set any records just boost up the metabolism and get the blood flowing.
PS - holy fuck my legs hurt… gota love the combo of Heavy sets combined with a set of 20 for the squats.
7-18
11:20am-12:25pm
Deadlift 220-3 292-3 352-5x3
Bentrow 110lb 3x10
Pull up bw+25-6x3 BW-8,8,6
Seated DB press 50’s 8,8,7
BB Shrug 160lb-10,9*grip,10
Lat raise 10’s- 15,10
Front raises 10’s- 10,10
Deadlifts went up really easily… pull ups killed me.
Also did some lifting around 6:30pm
Did a few complexes keeping rest short to get the blood flowing and worked on my form nonetheless I was sucking wind when i finished and ended with a short walk
7-20
weight 188lb
3:20-4:15
Squats 220lb-5 292-3 317-3 327-1*pr 317lb-3x3
Leg Ext 110lb 3x12
leg curls 100lb 3x10
split squats 120lb 2x10
squats 190lb 1x20
pre-no shotgun
during-g2+9 bcaa
post-2 scoop Surge
7-21
2:05-2:58
A)Bench 190-5 225-1 220-5,5 210(w)-4,3(r) 190(w)-7
B1)Chin up bw+50 3,3,2 bw(close grip)10,8
B2)Dip BW+50 8,8,7 bw+25-11 BW-10
C)EZ Bar curls 75-5 103-3,2 60lb 12,10
D)Cheat curls(slow ecentric)103-5
E)Flies 30’s 2x10
pre-N.O. Shotgun
during-9bcaa+g2
Post-2 scoop Surge+5g creatine+1scoop Powerdrive
Solid work on the bench today considering my back is still sore and after those squats yesterday my legs are TORE up. Hurts to sit… or move…prob gona take a nap later
HARDWORK=RESULTS
7-22
First 15 min 1:11-1:26
Deadlift 342lb- 5,5,4,4 352lb-3,3,3 total reps=27
Last 15 1:30-1:45
Pull up- BW 10,8,5,6,5,4,4,3 total reps=46
pre-N.O. shotgun
during-g2+9 bcaa
post-3scoop aftermax+1 scoop powerdrive
After all those deadlifts and pull ups yesterday gona take today and tommorow off, then start a new 6 day split on friday. My back is feeling WORKED over right now…
30 day mass attack starts NOW
weight:around 190 goal=200+
Bench:240 * goal=260
Deadlift:380* goal=400
Squats: 327 goal=350
*estimated 1rep max
Plan:
training- Day1 Chest(am)/tri(pm)
BB Bench press 4x4-6
DB Bench 3x8-12
Chest flys 2x8-12
(pm)
Close grip bench (1.5 rep top half) 3x8-12
Seated french press 3x8-12
Tricep kickbacks 3x12-15
Day2 BACK(am)/Shoulders(pm)
Deadlift 4x4-6
30 Widegrip chin ups (as many sets as it takes)
BB Row 4x8-12
Close grip chins 3xf
(pm)
Seated DB press 4x6-10
Arnold press 4x8-12
Seated laterals 3x8-15
Bent over laterals 3x8-15
Day3 Leg(am)/Bi’s(pm
Squats 6x6-8
(ss)Leg curls 3x8-12
(ss)Leg Ext 3x8-12
1leg calf raises 3x12-15
20 rep squat set
(PM)
BB Curl 3x6-8
1arm DB curl 3x8-12
Seated alt. db curls 2x8-12
EZ curl bar 21’s 1-2 sets ( if i can still lift my arm)
Day 4 off/REST
Day 5 depending how i feel off day or start day1 again.
*ABS- will work abs a few times a week at end of workouts.
DIET
Hoping to get close to 300g protein daily along with maybe 200 carbs(breakfast/pwo mostly) and plenty of healthy fats from, Flameout,Nat PB,Olive oil and of course salmon. Gona try to add a few whey shakes throughout the day and a caesin at night to boost up protein intake. Mainly water/crystal light. I do drink some diet sodas and maybe some milk here and there. Have really been focusing on drinking more plain water recently.
SLEEP
Melatonin+zma+some weed usualy knocks me out for the night. Going to tryn get an hour nap in each day between lifting sessions… dont know how thats going to turn out.
FINALLY
My Goals are set, my training is in place, my diet is set up now i just have to remember one thing.
HARDWORK=RESULTS