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I've heard great things about High Volume. Thanks for the suggestion.

avoid cramping, electrolyte replenishment...

Thank you guys, all if you. I will take your suggestions to heart.

potassium nitrate instead of the potassium gluconate or along with?

Hey guys,
I've recently been looking into making my own caffeine free pre-workout. I've done some research and this is the preliminary formula that I've come up with:

Taurine 1,500mg
Potassium...

yep. next time I'll go a little slower, haha. just have to get motivated to get a little leaner now, then I think I'll be happy with the results.

8/8/14

Sorry about the delay. I haven't been feeling well (head cold), and to tell you the truth posting these pictures is a big deal for me. I have held myself to a certain degree of...

8/6/14

Squat: 135x3x5, 145x2x5
Bench: 125x3x5
DL: 190x3x5

Nutrition:
42f
165p
176c

just got home from my trip. Stayed in a beautiful camp site right next to an amazing river in the redwood forest. Since I got there it was basically non stop activity. If I wasn't swimming or rock...

8/4/14

bench: 120x5, 130x3, 135x3
squat: 155x3x5
DL: 205x3x5
db shoulder: 45x5, 45x4, 45x3
pullups: bwx3x5
row: 115x3, 95x2x5
curls: 85x3x5
ext: 100x3x5

I apologize for my spotty updates. Cell service is limited.

8/1/14

squat: 135x5x5
bench: 120x5, 125x2x5, 120x2x5
DL: 175x5x5

when I get home I'm going balls to the wall with my diet. thinking like 1850 cals, so I'll be doing more protein baking then.

yes, I'm very lucky. It would be great if they'd answer one of my 5 emails or come to the phone when I call. We'll see how it works out.

7/30/14

bench: 120x5, 130x3, 125x3
leg press: 280x3x5
DL: 185x3x5
DB shoulder: 45x3x5
pullups/BB shoulder: +10x3x5/70x3x5
row: 115x3x5
curls/ext: 65x3x5/ 65x3x5

yeah it hasn't dropped below 100 for the past 3 days.

7/28/14

after being at 168lbs on Saturday, I weighed in at 163 this morning after some outdoor cardio in the 90 degree heat and a great couple of night's sleep.
I was good with my diet today, ...

7/25/14

Bench: 135x3, 140x1, 140x1
Leg Press: 300x5, 320x5, 320x5
Deadlift: 185x1, 205x1, 215x1

thanks :)

after a bunch of up and downs with my diet I finally got back t 160lbs, but then messed it up and totally binged today. Ugh, my birthday is on Sunday and I'll probably be back to 170 by then :(....

7/22/14

Incline Bench: 95x8, 95x8, 90x8
Leg Press: 250x3x8
Barbell Shoulder: 70x3x8
Pullups/Dips: BWx3x8/BWx3x8
Bent Over Row: 130x3x8
Hammer Curls/Close Bench: 30x3x8/65x3x8

7/23/14