Stncldsnake taking Lean EFX!!

[supermaz]

nice sessions man. how you holding up with the low carb?

[Stncldsnake]

Nice 4x10 program going for heavy weights instead of a 10x10

Starting out moderate and going up from there, running the program for 12 weeks.

thats a ton of volume!

Thanks bro!

Glad you are liking the new program and your back is a little better. 206 grams of protein is over for you?

According to the meal plan it's over but actually under if I go per lb, back was strong today and almost 100%.

nice sessions man. how you holding up with the low carb?

Holding up well, noise sensitive and a little cranky but able to do work in the gym..thanks for following.

4 x 10 - Week 1/Day 2

SUPPLEMENTS:

Universal - Animal pak
ProtaQuest - Glutamine
Body Tech - Creatine Monohydrate
Welby Health - Fish Oil
Vitamin Shoppe - MSM 1000
Bodyfortress Whey Protein - Strawberry
EAS Whey Protein - Chocolate
Fahrenheit Nutrition - Lean EFX refined


NUTRITION:For the day..

Protein - 221
Carbs - 93
Fat - 56


WORKOUT:

Leg press - 5pps +10x4x10

Leg ext - 90x3x12

Hyper ext - B/Wx4x10

Lying leg curls - 80x3x10

Leg press calf raise - 2ppsx4x15

Standing calf raise - 90x3x12


CARDIO:

20mins on the tread.


THOUGHTS:
Leg workout was great, definitely felt it all day. Off tomorrow and looking forward to back on Thursday.
I will have pic's up on Friday!

[Raigs]

Looks llike a solid 12 week program!

[supermaz]

Looks llike a solid 12 week program!

/this

[Stncldsnake]

Looks llike a solid 12 week program!

/this

Thanks guy's really like the setup..

[alecto42c]

Thanks guy's really like the setup..

how was the day off... ready to get back at it? Almost the weekend man ... lets make it count!!!

[Stncldsnake]

how was the day off... ready to get back at it? Almost the weekend man ... lets make it count!!!

Forced day off today but making the workout up on Sat morning!!

[alecto42c]

Forced day off today but making the workout up on Sat morning!!

yahhh buddy! What you got on Saturday? Lets get a little challenge in

[Stncldsnake]

yahhh buddy! What you got on Saturday? Lets get a little challenge in

Back, shoulders and tri's on Sat..

[Stncldsnake]

4 x 10 - Week /Day

SUPPLEMENTS:

Universal - Animal pak
ProtaQuest - Glutamine
Body Tech - Creatine Monohydrate
Welby Health - Fish Oil
Vitamin Shoppe - MSM 1000
Bodyfortress Whey Protein - Strawberry
EAS Whey Protein - Chocolate
Fahrenheit Nutrition - Lean EFX refined


NUTRITION:None today



WORKOUT:Back/Bi's/Ab's

Lat pulldown - 165x4x10

Stiff arm lat pulldown - 90x3x12

Bent over row - 135x4x10

Reverse fly - 80x3x12

Barbell curls - 75x4x10

Bent over con curls - 30x3x12

Hanging knee raise - BWx4x12

Seated crunches - 100x4x15


CARDIO:

20mins on the treadmill


THOUGHTS:
Workout was great, fighting off a cold but still got the work done. Back is almost 100% and the cut is going awesome.

[llahhsoj]

Good news about your back. Bummer about the cold. I was sick for about three weeks at the end of last year. How is the 4 x 10?

[Stncldsnake]

Good news about your back. Bummer about the cold. I was sick for about three weeks at the end of last year. How is the 4 x 10?

I really like this program the weight started out a little heavier than the 10x10 but nothing that can't be handled.

[Stncldsnake]

4 x 10 - Week 1/Day 4

SUPPLEMENTS:

Universal - Animal pak
ProtaQuest - Glutamine
Body Tech - Creatine Monohydrate
Welby Health - Fish Oil
Vitamin Shoppe - MSM 1000
Bodyfortress Whey Protein - Strawberry
EAS Whey Protein - Chocolate
Fahrenheit Nutrition - Lean EFX refined


NUTRITION:For the day..Too early to give..




WORKOUT:Chest/Shoulders/Tri's

Incline bench press - 140x2x10, 150x2x10

DB bench press - 70x4x10

Pec dec - 50x3x12

Shrugs - 180x1x10, 190x1x10, 200x2x10

Front raises - 35x1x12, 40x2x12

Machine side laterals - 80x3x10

DB skullcrushers - 25x4x10

Cable tri kickbacks - 25x3x12


CARDIO:None




THOUGHTS:
Today's workout was long.. the gym was crowded and had to wait on some of the equipment but all in all the workout itself went great!
Adjusting macros on Monday and cut is still going on..

[mormonpickett]

that there chest and shoulder workout. combo is killer. so whats your total progress so far from the cut? starting weight and BF%ages?

[Stncldsnake]

that there chest and shoulder workout. combo is killer. so whats your total progress so far from the cut? starting weight and BF%ages?

Don't know about BF% but I have lost 15lbs so far during the cut.

Quick update - I was able to workout last week sick but it got worse over the weekend and I finally saw a doctor and found that I have the flu and a sinus infection. I will not be able to workout today or tomorrow but come hell or high water I will be in the gym Thursday.

[mormonpickett]

15lbs aint no joke

[Raigs]

I hope you are feeling better. there is some nasty stuff going around right now.

15 pounds thats awesome!

[Raigs]

How you feeling?

[Stncldsnake]

Alright I am back!! over the flu part getting over the nasal infection but I will be in the gym tomorrow!!!

[mormonpickett]

Alright I am back!! over the flu part getting over the nasal infection but I will be in the gym tomorrow!!!

lookin forward to i!

[llahhsoj]

Alright I am back!! over the flu part getting over the nasal infection but I will be in the gym tomorrow!!!

Glad you are feeling better.

[Raigs]

Alright I am back!! over the flu part getting over the nasal infection but I will be in the gym tomorrow!!!

Glad you are back and feeling better

[Stncldsnake]

4 x 10 - Week 2/Day 3

SUPPLEMENTS:

Universal - Animal pak
ProtaQuest - Glutamine
Body Tech - Creatine Monohydrate
Welby Health - Fish Oil
Vitamin Shoppe - MSM 1000
Bodyfortress Whey Protein - Strawberry
EAS Whey Protein - Chocolate
Fahrenheit Nutrition - Lean EFX refined
Con-cret - Pineapple
Beta-cret - Pineapple


NUTRITION:For the day..

Protein - 161
Carbs - 150
Fat - 61


WORKOUT:Chest/Shoulders/Tri's

Decline bench press - 175x1x10, 185x1x10, 195x1x10, 205x1x10

Cable crossover - 60x1x12, 65x2x12

Incline press - 110x1x10, 120x1x10, 130x1x10, 140x1x10

DB upright rows - 30x4x10

DB press - 35x1x10, 40x1x10, 45x1x10

One arm side lateral - 25x3x12

Skullcrushers - 85x1x10, 105x3x10

Triceps pushdown - 95x1x12, 105x1x12, 110x1x12


CARDIO:None today


THOUGHTS:
Workout felt good, still getting up to strength after the flu, the cut is all over the place because the meds are messing with my appetite but hopefully all will be back to normal in a couple day's.

[mormonpickett]

couple days break off the diet plan aint a huge deal man

[Raigs]

See the macros were on point though! and mmm pineapple con-cret

[Stncldsnake]

couple days break off the diet plan aint a huge deal man

I didn't actually take a break the meds forced me not to eat..lol

See the macros were on point though! and mmm pineapple con-cret

Loving the con-cret, beta-cret stack along with the Lean EFX refined = nice pumps!

[Stncldsnake]

4 x 10 - Week 2/Day 4

SUPPLEMENTS:

Universal - Animal pak
ProtaQuest - Glutamine
Body Tech - Creatine Monohydrate
Welby Health - Fish Oil
Vitamin Shoppe - MSM 1000
Bodyfortress Whey Protein - Strawberry
EAS Whey Protein - Chocolate
Fahrenheit Nutrition - Lean EFX refined
Con-cret - Pineapple
Beta-cret - Pineapple

NUTRITION:For the day..None today



WORKOUT:Back/Bi's/Ab's

Lat pulldowns - 170x4x10

Straight arm pulldown - 60x3x12

Bent over row - 115x1x10, 135x1x10, 155x1x10, 175x1x10 PR last set

Reverse fly - 80x1x12, 90x1x12, 100x1x12

Barbell curls - 85x1x10, 95x1x10, 105x1x10, 115x1x8 +2 (last 2 reps assisted)

Bent over con curls - 30x1x12, 35x2x12

Hanging leg raise - B/Wx4x12

Seated crunches - 100x4x15




CARDIO:

20mins on the tread.


THOUGHTS:
Workout felt good, still getting up to speed. Monday I will be upping the cardio to twice a day and the second workout. The second workout is going to be light weight, high volume.

[supermaz]

Nice session Man.. Love to see those PRs!

[Stncldsnake]

Nice session Man.. Love to see those PRs!

Thanks bro, hopefully more to come!

[llahhsoj]

Nice session Man.. Love to see those PRs!

Me too. Have a good weekend and I am glad you are feeling better!