(CONTINUED)
8 hours between meal 1 and meal 2 (9:00 PM)
Meal 2 - 1 can tuna, veggies, 6 caps Flameout
Totals - 238 Calories, 8.8g Fat, 0g Carbs, 32g Protein
Meal 3 (11:00 PM)
Meal 3 - 3oz Chicken, 6 caps Flameout
Totals - 208 Calories, 9.3g Fat, 0g Carbs, 28g Protein
Drink midway between meal 1 and meal 2 = 2 scoops MAG-10, 1.5 scoops powerdrive
Totals - 116 calories, 0g fat, 0g Carbs, 20g protein
DAILY TOTALS = 1920 calories, 97.6g Fat, 15g Carbs, 160g Protein
Week 2 - Day 1 - Tuesday - Specialization Day
60 minutes preworkout
2 caps HOT-ROX
1500 mg Kelp 2925 mcg Iodine
200 mcg Selenium
1500 mg L-tyrosine
(3,3’-T2) supplement - 2 caps
1 cap Alpha-GPC
20 minutes out
1 scoop Anaconda, 1 scoop MAG-10
Sled dragging (9:30 AM)
A.1 Prowler Militry Press (slow) - 15 m
No rest
A.2 Prowler Push Press(explosive) - 15 m
rest 20-30 seconds
A.3 Prowler Front Raises - 30 m
rest 20 - 30 seconds
Did the circuit 3 times, busy traffic screwed up my rhythm and my shoulders and traps were on fire by the end anyway.
B. Sled Rear Delts
3 sets, 25 reps
(12:15 PM) - 1500 mg Kelp 2925 mcg Iodine, 200 mcg Selenium, 1500 mg L-tyrosine
(12:40 PM) - 2 scoops MAG-10 1 scoop Powerdrive
Sled Dragging 2 (1:00 PM)
A. Sled Front Raises
4-5 sets, ramped up to 10-12 rep max
B. Sled Military Press
4-5 sets, ramped up to 10-12 rep max
C. Sled Triceps Extensions
4-5 sets, ramped up to 10-12 rep max
D. Sled Rear Delts
4-5 sets, ramped up to 10-12 rep max
E. Sled High Pulls
4-5 sets, ramped up to 10-12 rep max
(Will update later)
Week 2 - Day 1 (continued)
W-90 = 2 caps Alpha-GPC, 1500 mg Kelp 2925 mcg Iodine, 7 caps ELITEPRO Mineral, 1500 mg L-tyrosine,(3,3’-T2) supplement - 1 cap
w-60 = 1/2 Spike can, 1 HOT-ROX
w-20 = 1/4 bottle anaconda (2 scoops ANACONDA, 2 scoops MAG-10, 2 scoops Surge Workout Fuel)
W(10 minutes in) = 1/4 bottle
w(30 minutes in) = 1/4 bottle
w 0 = 1/4 bottle 4 Receptormax caps
w 60 = 1 pizza (1 pizza crust, 1 cup tomato sauce, 3 oz ground beef, peppers, mushrooms, 1 bag shredded fat free cheese, 4 slices turkey bacon), 3 scoops Superfood, 6 caps Flameout, 6 caps FA3, 4 caps Receptormax, 1500mg Kelp
1245 Calories, 19g fat, 118g carbs, 123g protein
Workout
A. Activation Clusters - Top-Half, Seated Overhead Press from pins
3 x 1 @ 200 lbs, 3 x 1 @ 230 lbs
B.1 Force Spectrum Ramping - High-Incline Bench Press
3 x 110 lbs, 3 x 130 lbs, 3 x 150 lbs, 3 x 160 lbs, 1/2 x 175 lbs (PR)
MTZ Loading - 2 x 3 @ 145 lbs, 2 x 3 @ 150 lbs, 2 x 3 @ 155 lbs, 3 x 145 lbs
B.2 Seated Bent-Over Lateral Raises
5 x 8-12 reps @ 15 lbs
C. Ratchet Loading - Push Press (switched from the fat bar i used last week to a regular bar…may have changed the weight i could use)
1/3 x 115 lbs, 1/3 x 135 lbs
MTZ - 2 x 3 @ 110 lbs, 2 x 3 @ 115 lbs, 2 x 3 @ 120 lbs, 3 x 110 lbs, 9 x 110 lbs (added grip straps here)
stopped the workout…i felt my cns crashing and was getting de-activated
Wednesday - Full Body Workout
w-60 = 1 can Spike
w-50 = 2 scoops Power Drive, 6 caps Receptormax, 2.5 g acetyl-l-carnitine
w-20 = 3 FINiBARs
w-10 = 1st dose (3 scoops Anaconda, 3 scoops MAG-10)
w(30 minutes in) = 2nd dose
w(60 minutes in) = 3rd dose
w (110 minutes in)= 4th and final dose
w + 90 = 2 scoops protein blend, 2 tablespoons peanut butter, 2 handfulls blue berries
Workout
A.1 Ratchet Loading - Leg Press
1/3 x 360 lbs, 1/3 x 390 lbs, 10 x 280 lbs
A.2 Ratchet Loading - Leg Curls
1/3 x 150 lbs, 1/3 x 180 lbs, 15 x 130 lbs
B.1 Ratchet Loading - Low-Incline Bench Press (used a lower pin placement this week, last weeks was too high)
1/3 x 185 lbs, 1/3 x 205 lbs, 9 x 155 lbs
B.2 Force Spectrum Ramping - Chest-Supported T-Bar Rows
3 x 70 lbs, 3 x 90 lbs, 3 x 110 lbs, 3 x 120 lbs, 12 x 90 lbs
C.1 Force Spectrum Ramping - Triceps Extensions from Pins
3 x 65 lbs, 3 x 75 lbs, 3 x 85 lbs, 3 x 95 lbs (felt like i could’ve gone 10 lbs heavier), 8 x 75 lbs
C.2 Force Spectrum Ramping - Restart Preacher Curls
3 x 60 lbs, 3 x 80 lbs, 3 x 90 lbs, 2 x 100 lbs, 8 x 70 lbs
D.1 Ratchet Loading - Barbell Front Raises from Pins
1/3 x 45 lbs, 1/3 x 55 lbs
D.2 Force Spectrum Ramping - Medium-Grip Upright Rows
3 x 65 lbs, 3 x 85 lbs, 3 x 95 lbs, 1 x 105 lbs, 10 x 75 lbs
E. Crunches On Lat Pulldown Station - 8 x 8
F. Cable Rope Crunches - 8 x 8
G. Swiss Ball Crunches - 8 x 8
H. Decline Bench Knee Pull Ins - 8 x 8
Thursday - Specialization Day
Breakfast
120mL Heavy Whipping Cream
1 scoop Protein Blend
2 tablespoons peanut butter
830 calories, 56g fat, 10g carbs, 31g Protein
w-60 = 2 HOT-ROX caps, 1500mg L-Tyrosine
w-10 = 475mL of 1200mL Anaconda (2 scoops Anaconda, 1 scoop MAG-10)
w(10 minutes in) = 475mL
w 5 = 250mL
Workout
A.1 Max Force Sets - Top-Half, Seated Overhead Press from Pins - 7 x 3 @ 205 lbs
A.2 Max Force Sets - Lateral Raises - 7 x 3 @ 25 lbs
A.3 Max Force Sets - Push Press - 7 x 3 @ 135 lbs
A.4 Max Force Sets - Front Raises - 7 x 3 @ 25 lbs
B.1 Max Force Sets - High Power Pulls - 7 x 3 @ 115 lbs
B.2 Max Force Sets - Low Power Pulls - 7 x 3 @ 205 lbs (squeezing peak 1-2 seconds)
B.3 Max Force Sets - Upright Rows - 7 x 3 @ 85 lbs
B.4 Max Force Sets - Face Pulls - 7 x 3 @ 80 lbs (squeezing peak 2 seconds)
w 60 = 5g coconut oil, 3 tablespoons peanutbutter, 4 caps Flameout, 4 caps FA3, 5g fish oil
471 calories, 42g fat, 10.5g carbs, 10.5g protein
Meal 3
1 hot dog, 2 tablespoons peanut butter, 4 caps Flameout, 4 caps FA3, 5g fishoil
471 Calories, 43g fat, 7g carbs, 13g protein
w-90 = 1/2 can Spike
w-10 = 1 scoop Anaconda, 1 scoop MAG-10
w(40 minutes in) = 1 scoop MAG-10
Workout 2
A. Sled Front Raises - 3 sets, 25m
B.1 Chest-Supported High Incline Lateral Raises
B.2 High Incline Lateral Raises
B.3 High Incline Front Raises
B.4 Standing Alternating Front Raises
Repeated 2 times
C. Sled High Pulls - 2 sets, 25m
D.1 Sled High Pulls
D.2 Military Press Shrugs
D.3 Overhead Shrugs
D.4 Dumbbell Overhead Shrugs
D.5 Blast Strap High Pulls
Repeated 2 times
E. Garhammer Raises on Decline Bench - 4 sets, max reps
F. Decline Bench Crunches - 4 sets, max reps
G. Ab Roll-out - 4 sets, max reps
w 30 = 4 caps Flameout, 4 caps FA3, 5g Fish Oil, 45mL Heavy Whipping Cream, 1 serving Olive Oil
Meal total - 448.5 Calories, 42g Fat, 0g Carbs, 0g Protein
Total Calories from Periworkout = 360 calories, 0g Fat, 0g Carbs, 60g Protein
Daily Totals - 2580.5 Calories, 183g Fat, 27.5g Carbs, 114.5g Protein
As my 4 week blitz fat loss phase comes to a close after some thinking I decided on what the next 4 weeks of my diet will entail. Any comments are welcome!
I will be using a targeted carb approach set up like
Meal 1 - 3 portions protein, 1 portion fruit, veggies (ex: 2 scoops Low-Carb Metabolic Drive, 150g Blueberries)
Meal 2 - 3 portions protein, 1 portion dairy, veggies (ex: 4.5 oz Chicken, 1/2 cup skim milk)
Meal 3 - 3 portions protein, 1 portion fat, veggies (ex: 1/2 cup eggwhites, 2 whole eggs, 1 tablespoon coconut oil)
Meal 4 - 3 portions protein, veggies (4.5 oz ground beef)
Meal 5 - 3 portions protein, 1 portion fat, veggies (4.5 oz ground turkey, 5g fishoil)
Meal 6 - 2 portions protein (3 oz chicken)
Pre and during workout - 3 scoops ANACONDA, 3 scoops MAG-10, 3 scoops Surge Workout Fuel
Training split
Tuesday: Spec Workout 1(Heavy) and steady state cardio
Wednesday: Full Body Workout and intervals
Thursday: Spec Workout 2(circuit workout) and steady state cardio
Friday: Intervals
Saturday: Spec Workout 3(Heavy and circuits) and intervals
Sunday: Full Body workout and Intervals
Monday: OFF
And my Daily supplement routine (just the base plan) wil be:
Meal 1: 5g Fishoil, 5g Creatine, 1500mg L-Tyrosine, 1500mg Kelp, 200mcg Selenium, Poliquin Digestforce, Poliquin Multi-intense, 5g Leucine, 4g Beta-Alanine,
Meal 3: 5g Fishoil, 1500mg L-Tyrosine, 1500mg Kelp, 200mcg Selenium, Poliquin Digestforce, Poliquin Multi-intense, 5g Leucine, 4g Beta-Alanine,
Meal 5: 5g Fishoil, 1500mg Kelp, 200mcg Selenium, Poliquin Digestforce, Poliquin Multi-intense, 5g Leucine, 4g Beta-Alanine, 5g Glycene
Meal 6: 1 ZMA, 5g Fishoil, 5g Glycene
Saturday - Pulse Fast/Specialization Day
w-90 = 1 cap Alpha GPC
w-60 = 1/2 bottle Spike, 1 cap HOT-ROX
w-35 = 2 scoops Power Drive
w-15 = 1/3 bottle ANACONDA (2 scoops ANACONDA, 2 scoops MAG-10)
w(50 minutes in) = 1/3 bottle ANACONDA
w(1 h 25 minutes in) = 13 bottle ANACONDA
Workout
Part A - Activation Work
A. Clean-Grip Snatch from the Hang
3 x 3 @ 85 lbs
B. Javelin Press
2 x 3 @ 45 lbs
Part B - Shoulders and Traps
A. Force Spectrum Ramping - Incline Bench Press
3 x 115 lbs, 3 x 125 lbs, 3 x 135 lbs, 3 x 155 lbs
B.1 Strength Circuit - Incline Bench Press
4 x 5 @ 135 lbs
B.2 Strength Circuit - Seated Dumbbell Press
3 x 5 @ 45 lbs, 4 x 45 lbs
B.3 Strength Circuit - Dumbbell Bench Press
4 x 5 @ 45 lbs
C.1 Dynamic Preactivation - Power Snatch from the Hang
6 x 3 @ 95 lbs
C.2 Capacity Ramping - Dumbbell Upright Rows
3 x 35 lbs, 4 x 35 lbs, 4 x 5 @ 35 lbs
D.1 Isolation Circuit - Single-Arm Incline Bench Lateral Raises - 15 lbs @ 10, 8, 6 reps
D.2 Isolation Circuit - Single-Arm Leaning Away Lateral Raises - 15 lbs @ 8, 6, 6 reps
D.3 Isolation Circuits - Single-Arm Front Raises - 15 lbs @ 8, 6, 6 reps
E.1 Max Rep Circuit - Incline Bench Press - 10 x 125 lbs
E.2 Max Rep Circuit - Seated Dumbbell Press - 15 x 35 lbs
E.3 Max Rep circuit - Dumbbell Upright rows - 12 x 30 lbs
E.4 Max Rep Circuit - Leaning Way Lateral Raises - 6 x 15 lbs
E.5 Single Arm Front Raises - 6 x 15 lbs
Workout Part C - Rear Delts
A. Seated Cable Rows to Upper Chest
5 x 6-8 reps @ 60 - 80 lbs
B.1 Single-Arm Bent Over Lateral Raises
8 x 15 lbs, 2 x 6 @ 15 lbs
B.2 High Pulley Cable-Rope Rear Delts
10 x 30 lbs, 2 x 8 @ 30 lbs
C.1 Face Pulls (0verhead) - 8 x 60 lbs, 2 x 6 @ 60 lbs
C.2 Face Pulls (Neck) - 3 x 6 @ 60 lbs
C.3 Cable Rope Rows to Pec Line - 3 x 6 @ 60 lbs
Sunday - Full Body/Pulse Fast (yesterday i forgot i had to go to a dinner and the food was pre-ordered)
w-90 = 1 cap Alpha GPC
w-60 = 1/2 bottle Spike, 1 cap HOT-ROX
w-25 = 1/3 bottle ANACONDA (3 scoops ANACONDA, 3 scoops MAG-10)
w(50 minutes in) = 1/3 bottle ANACONDA
w(1 h 25 minutes in) = 1/3 bottle ANACONDA
Workout
A.1 Force Spectrum Ramping - Sumo Deadlifts
3 x 185 lbs, 3 x 215 lbs, 3 x 255 lbs, 3 x 275 lbs, 8 x 205 lbs
A.2 Force Spectrum Ramping - Leg Extensions
3 x 110 lbs, 3 x 140 lbs, 3 x 160 lbs, 2 x 190 lbs, 10 x 130 lbs
B.1 Force Spectrum Ramping - Medium-Grip Pull Ups
3 x BW, 3 x 20 lbs, 3 x 30 lbs, 2 x 40 lbs, 12 x BW
B.2 Force Spectrum Ramping - Floor Flies
3 x 20 lbs, 3 x 25 lbs, 3 x 30 lbs, 3 x 35 lbs, 12 x 25 lbs
C.1 Ratchet Loading - Standing Alternating Hammer Curls
1/3 x 30 lbs, 1/3 x 40 lbs, 8 x 30 lbs
C.2 Ratchet Loading - Decline Dumbbell Triceps Extensions
1/3 x 25 lbs, 1/3 x 30 lbs, 8 x 25 lbs
D.1 Force Spectrum Ramping - Low-Power Pulls from Pins
3 x 165 lbs, 3 x 195 lbs, 3 x 225 lbs, 3 x 255 lbs, 8 x 185 lbs
D.2 Force Spectrum Ramping - Deadstart Lateral Raises
3 x 15 lbs, 3 x 20 lbs, 2 x 3 @ 25 lbs, 20 x 15 lbs
M-30 = 2 scoops MAG-10, 4 caps Receptormax
Meal Totals - 116 Calories, 0g Fat, 0g Carbs, 0g Protein
Meal 1 = 1.5 cups Egg Whites, 2 slices 2% Cheese, 1 Apple, 2 scoops Superfood, 4 caps Flameout, 1500mg L-Tyrosine, 1500mg Kelp, 200mcg Selenium, 5g Leucine, 4g Beta-Alanine, 3 caps FA3
Meal Totals - 450 Calories, 14g Fat, 27g Carbs, 44g Protein
w-90 = 3 caps Alpha GPC
w-60 = 1 can Spike
w-50 = 4 caps Receptormax
w-20 through w+5 = (3 scoops Surge Workout Fuel, 1 scoop ANACONDA, 3 scoops MAG-10)
Meal Totals - 556 Calories, 0g Fat, 96g Carbs, 40g Protein
Specialization Workout
A. Activation Clusters - Top-Half, Seated Overhead Press from Pins
3 x 205 lbs, 3 x 225 lbs
B.1 Dynamic Preactivation - Speed Band Overhead Press
5-10 seconds Burple Bands
B.2 Force Spectrum Ramping - High Incline Bench Press
3 x 105 lbs, 3 x 115 lbs, 3 x 125 lbs, 3 x 135 lbs, 3 x 145 lbs
MTZ Loading - 4 x 3 @ 125 lbs, 3 x 3 @ 130 lbs, 3 x 3 @ 135 lbs
C.1 Ratchet Loading - Push Press
1/3 x 95 lbs, 1/3 x 115 lbs, 1/3 x 135 lbs
MTZ Loading - 4 x 3 @ 105 lbs, 3 x 3 @ 110 lbs, 3 x 3 @ 115 lbs
C.2 Mechanical Loading - Blast Strap High Pulls
Meal 2 = 9 oz Chicken, 2 cans green beans, 1 tablespoon Peanut Butter, 2 scoops Superfood, 4 caps Flameout, 1500mg L-Tyrosine, 1500mg Kelp, 200mcg Selenium, 5g Leucine, 4g Beta-Alanine, 3 caps FA3
Meal Totals - 550 Calories, 29g Fat, 3g Carbs, 72g Protein
Great Workout! Used less weight but damn it if this workout didn’t feel better than all the others! Better acceleration, and better training fatigue without tearing down my CNS. I attribute all of if to the use of the preactivation exercise
Meal 3
1.5 cups Egg Whites
28g Raw Milk Chedder Cheese
3 slices turkey Bacon
4 caps Flameout
5g CLA
5g Fishoil
2 scoops MAG-10
Meal totals - 638 Calories, 34.5g Fat, 5g Carbs, 69g Protein
Daily Totals - 2310 Calories, 77.5g Fat, 131g Carbs, 245g Protein
Not too thrilled about how my meals were spread out today, but whatever I am waking up early tomorrow so that should help with the spacing and timing…
Yesterdays Training was pretty much the exact same as the week befores full body training session
Todays workout
A. Force Spectrum Ramping - Push Press
3 x 90 lbs, 3 x 100 lbs, 3 x 110 lbs, 3 x 120 lbs, 3 x 135 lbs
B.1 Max Force Sets - Top-Half Seated Overhead Press from Pins
6 x 4 @ 205 lbbs
B.2 Max Force Sets - Standing Lateral Raises
6 x 4 @ 25 lbs
B.3 Max Force Sets - Push Press
6 x 4 @ 135 lbs
B.4 Max Force Sets - Standing Front Raises
6 x 4 @ 25 lbs
No trap or isolation cicruits today, I was too dizzy by the end of the workout. Felt like the room was spinning!
Periworkout I had - 3 FINiBARs, 3 scoops Anaconda, and 2 scoops MAG-10
oh and to anyone who cares…im on Indigo Team 2!!! =D