the wrkoutfrq's journey to prove his namesake

[jpfaherty]

Love Sheiko!

PS- UP DEM CALZ!

[wrkoutfrq]

10/17/12

Training:
Sheiko 29 Week 1 Day 2

Deadlift to knees (sumo)
210*3
2x250*3
2x290*3
4x315*3

Incline DB Bench
4x85s*6 (failed last rep... ffuuuuu)

Weighted Dips
5xBW+60*5

Rack Pulls (conventional stance)
230*4
270*4
2x315*4
4x355*3

DB Lunges
5x75's*5

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
Amazing workout... not much else to say that isn't covered below in my "day in the life" video. i got the random idea to try and get a day long vlog, so there it is! tonight i have a soccer game, then tomorrow is another day of sheiko! BTW upped macros some, i'm holding some water but i think its more from the deli sandwich i mention in the video. back later after class!

Just some shieko thoughts I have yet to see anyone run 32 the last month leading exactly up to a show that has not had incredible results. Keep that in mind planning wise

will do man, 32 from what i hear is a great peaking program, i'll def. be looking at it for the future!

Love Sheiko!

PS- UP DEM CALZ!

see above

[NaturalPursuit]

4am...egg whites preworkout....then going to the gym....sounds all too familiar lmao! Busting ass and makin gains bro! enjoy sheiko!

[jpfaherty]

Busy ass dude! lol

[wrkoutfrq]

10/19/12

Training:
Sheiko 29 Week 1 Day 3

BB Bench
120*5
145*5
170*4
2x180*3
2x195*2
2x180*3
170*4
145*6
120*8

DB Fly
5x45s*10

Squats
160*4
2x190*4
2x220*3
5x240*3

Seated Good Mornings
5x185*5

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
another AWESOME workout... i'm really liking the intensity of this program when i keep the rest at 90s or less. i gotta say i was pretty damn sore from the lunges and rack pulls wednesday. my glutes and traps were screaming all day, and it didn't help my soccer game last night lol. we lost (again) but not because of a lack of effort on my part. pretty sad when the two old grad students (i.e. myself and my friend) outplay every single undergrad, even though we are worked to the max and they have time to rest and lay around lol. by the end of the night i'd gotten horse stomped (stomped on my foot with cleats), knocked knees hard enough to limp, and have nice scrapes on my knees from slide tackles. made the workout today pretty interesting because my joints were acting up and i was pretty damn sore. still was crazy good though. homecoming is this weekend for OK State, and it's the biggest one in the country! the greeks have been spending the whole semester "pomping" displays for tonight and tomorrow. it's basically giant murals made entirely out of scraps of paper, and lemme tell ya they are intricate! tonight i'm goin to eat out with some friends and then walking greek row, so i'll get a bunch of pictures. tomorrow's game is at 11am, so i'll have to go hit my fluff day after. i'm looking forward to it because TBH the lack of direct work to my biceps is pretty apparent. my legs looked HUGE today, but my lats, delts, and bis looked flat as hell. i may have to toss some accessory work in throughout the week to bring them up. anyway, no drinking because i have blood work in a week and a half, so should be a good workout!

4am...egg whites preworkout....then going to the gym....sounds all too familiar lmao! Busting ass and makin gains bro! enjoy sheiko!

hellz yeah man i thought the same thing when watching your day as well. you should see me mid workout, i'm literally stalking the bar, pacing in front of the squat rack... intense as hell lol

Busy ass dude! lol

always man! gotta work hard to maximize success

[wrkoutfrq]

10/20/12

Training:
Sheiko 29 Week 1 Fluff Day

BB Curls (SUPER strict, 1+s negative)
2x80*10
80*10 - drop - 65*6 - drop - 45*5

Strict Pinwheel Curls (2s neg)
40*10
35*10

Concentration Curl
2x25*12

Decline Skulls
3x90*10

Reverse Grip Cable Pressdown
2x40*12
*at old lat pull, 4s neg (srs)

Wide Grip Pullups (BW)
2x10
1x8
*haven't done these in so long... SUPER pissed at how much i've lost in them...

Underhand BB Rows
2x175*10
175*9.5 - drop - 155*7 - 135*5
*BRUTAL on the lats, felt great

DB Lateral Raise (elbows to ceiling)
2x35s*10
35*10 - drop - 25*8

Seated Rear Delt Raise
3x45*12,10,10
*was almost a row by the end, i was WIPED

3x Ab circuit - 20 reps each
Decline Situps + Decline Reverse Crunches

Hyperextension Side Bends
2xBW+25*12/s
*never done these weighted... sucked bad lol

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
man these past couple days have really gotten to me... last night at homecoming was AWESOME until i got ready to leave at 1130 to find my car had been towed and impounded... backstory: they take all the commuter parking (my only option...) on game weekends for "posse" parking only. just a bunch of rich fat old phuckers and their RV's to camp for the game each week. i was supposed to move my car by 5 yesterday, but in on the way to the car i got a call from a friend wanting help with something, so by the time i got done it was well past 5. so after a trip to the PD, and a drive to the middle of nowhere, i have to drop $213 cash just to get my damn car. yea... i was having such a good night until then. i just went home, ate a big meal to cover my cals i was short, and went to bed. we won the game today, which was actually kind of boring TBH. everyone was still tired from last night, so the crowd was drag assing, so we left between the band show and the homecoming court at halftime and i hit the gym. i can def. see why people have a love hate relationship with sheiko, my body hurts in places i didn't know i had. it's a good feeling though, and it motivates me to keep pushing hard. was pretty pleased with the W/O today, just a typical hypertrophy based fluff day. i'm really upset that i've lost so much in my traditional style pullups. i've been doing neutral grip for the past while (1mo. +), so i guess i should expect it. this is the first time i've ever done bi's before back, and lemme tell ya, that was tough... i jumped on the pullups thinkin i was gonna beast them out, but the first one i did make me realize what i'd already done lol... anyway enough rambling, i haven't decided whether i'll do GPP tomorrow or not. i prolly should, but my Achilles tendon is REALLY tender from all the box jumps and soccer i've been doing. thats why i didn't hit calves today as well. we'll see. til later!

[NaturalPursuit]

sorry to hear about the car bro..bad luck..... gratz on the game!! and loving the set up for that fluff day! arms gunna GROW

[wrkoutfrq]

sorry to hear about the car bro..bad luck..... gratz on the game!! and loving the set up for that fluff day! arms gunna GROW

thanks man. my arms are SORE today... more so than they've been in a long time so thats a good sign! GOTTA GET HUGE!

[wrkoutfrq]

Update

Off day update! So i woke up this morning feeling like a mac truck hit me. sore pretty much every where lol. I was also unnaturally tired despite getting 7+ hours of sleep. Since i felt like ass and i had a lot of work to get done i skipped GPP today. sucks because it's another day of parking it in one spot to get stuff done, but my body needs it lol. I weighed in this morning for sh!ts and giggles and i was 171.6, right at where i've been hovering for the past few weeks. instead of upping calories this week i decided to start counting my off day's cals again. i was winging it and i KNOW i was undereating by ~300 cals compared to workout days, so i'm just leaving my cals at 2900 every day now, including off days. we'll see what that does. despite being sore as hell, i'm PUMPED to get back to sheiko week 2. not sure where all this motivation is coming from, but i know at least part of it is from other people's logs. just watching everyone beasting is really pushing me to give it my all, which is awesome, so thanks to all whose journals i frequent! i issued an ultimatum to JP that if he posted update pics i would too, so be on the lookout tomorrow for some fatty nudes after my workout!

[Bnizzle163]

I am almost positive that 2900 cals for your bw and metabolism is too low, especially when running a high volume program such as sheiko. Not only that, you're doing a fluff day and GPP on top of the sheiko volume. I've said it before, I'll say it again... up them cals a bit. I bet you start losing weight again

[jpfaherty]

I am almost positive that 2900 cals for your bw and metabolism is too low, especially when running a high volume program such as sheiko. Not only that, you're doing a fluff day and GPP on top of the sheiko volume. I've said it before, I'll say it again... up them cals a bit. I bet you start losing weight again

Agreed! I'm at 3250 with no cardio, same height, same body weight!

In 4 picz!

[wrkoutfrq]

10/22/12

Training:
Sheiko 29 Week 2 Day1

Squats
160*5
190*4
2x220*3 (was supposed to be 225... stupid phone lol)
5x255*2

BB Bench
120*5
145*4
2x170*3
5x195*3

DB Fly
5x45s*10

Decline Pushups (upper chest focus, 3s neg)
5xBW*10 (wanted to do incline DB press, but thought i'd stick to the program...)

Front Squat
2x142*3
2x175*3
4x195*2 (was supposed to be 190 but was EASY....)

Standing Good Mornings
5x175*5

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
Another great workout in the books... i felt like the squats today were a bit TOO easy lol... maybe thats a good sign though. bench got a little tricky since i've been pausing all my sets, and keeping rest at no more than a minute and a half. all in all came out feeling thrashed, which is nice . woke up this morning and weighed myself for ****s and giggles... 173.2, which is a pound and a half more than yesterday lol. i can see it's all water, but it makes the pics below look not so good... maybe i'll reshoot some after i stabilize again.

[wrkoutfrq]

CONT

I am almost positive that 2900 cals for your bw and metabolism is too low, especially when running a high volume program such as sheiko. Not only that, you're doing a fluff day and GPP on top of the sheiko volume. I've said it before, I'll say it again... up them cals a bit. I bet you start losing weight again

Agreed! I'm at 3250 with no cardio, same height, same body weight!

In 4 picz!

i hope you guys are right, cuz i love me some food! lol i'm just taking it slow so i don't get any fluffier than i am, but cals are on the move upward! i hold a lot of fat in my hips/glutes/lower back area, check the pic and you can see the beginnings of a muffin top in my RDB lol. mostly because the shorts are tight, but still. thats prolly a lot of the water i mentioned above, so i'll prolly reshoot these once things settle out

[Bnizzle163]

10x's leanerthanme.jpeg. Notholdingwater/10. You'reoutofyourmind.gif

[jpfaherty]

10x's leanerthanme.jpeg. Notholdingwater/10. You'reoutofyourmind.gif

LOL- This!

You look fine. You're way too hard on yourself. Up those calz now, im sick of this maintenance crap!

[wrkoutfrq]

10/24/12

Training:
Sheiko 29 Week 2 Day2

Deadlift to knees (sumo)
210*3
250*3
2x290*3
4x315*2

BB Bench
120*6
2x145*6
4x160*6

DB Fly
5x45s*10

Rack Pulls (below knee, conventional)
230*4
270*4
2x315*4
4x335*4

Walking Lunges
5x80's*5 (PR)

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
this workout was cake... I had no trouble with any of the lifts. i was def. huffing and puffing because of the low rest, but the weights and even the volume didn't bother me at all. it was incredible, really was motivated as hell to keep going after i finished! was a long ass day again today, didn't get to go home for supper because class ran over by an HOUR... so i had to pick up a sandwich to tie me over til i got home. i'm def. gonna sore tomorrow, which is ok because i'm not doing any GPP, just gonna go in and hit some abs/calves after class. i've got a LOT of pressure on me to finish my dissertation proposal edits, so that will be my weekend, starting tomorrow morning. i've got our last soccer game tomorrow night at 10 too, so gonna be a busy day of work.

10x's leanerthanme.jpeg. Notholdingwater/10. You'reoutofyourmind.gif

LOL- This!

You look fine. You're way too hard on yourself. Up those calz now, im sick of this maintenance crap!

lol thanks guys, i do admit i'm hard on myself... it works in my academics/professional career, but probably not the best for BBing. i'll be weighing in sometime later this week for another cal bump!

[wrkoutfrq]

10/26/12

Training:
Sheiko 29 Week 2 Day 3

Squat
160*5
190*4
2x225*3
4x255*2

BB Bench
120*6
145*4
2x170*3
2x195*2
180*3
160*7 (was supposed to be 5 )
135*7

DB Fly
5x45s*10

Squats
160*5
2x190*5
4x220*4 (was supposed to be 225... stupid ass phone...)

Good Mornings (standing)
5x185*5 (PR)

Diet (C/P/F)
~2900 kcal
389/212/55

Notes
Today was def. a grind... i would have been fine had my phone notification not gone off for a meeting i was supposed to have at 830 AT 430 this morning. normally i'm awake and have eaten breakfast by then, but we played soccer last night (and tied!!!) so bed didn't happen til 1230a. so yea, since i was awake i slammed some food and headed to the gym to pound out the workout before the 830 meeting. the weights were a lil heavy because of my fatigue level, but i made it through without a glitch. after that had no time for food so i went to my meeting and then came home and ate after. then i went to my office to redo the work on my dissertation that disappeared yesterday (srs). i saved it and everything, but word froze and my jump drive went ape sh!t and didnt save my work (rage does not even describe....). anyway, by the time i got to my office and started working i was WIPED... i was nodding off in the middle of typing, so i finally said F-it and closed my computer and napped right there on my desk for 25 min. that apparently was all i needed because i haven't had a single tired spell since, not even during the seminar about genetic mapping of fish populations lol. anyway, there was an awesome departmental get together tonight, and instead of going i stayed in and continued to catch up on my proposal. i got most of what i wanted to get done, so i should finish it tomorrow after the football game. tomorrow is the fluff day, and i'm looking forward to it because i know i'll get plenty of sleep tonight and wont be in a rush tomorrow. will update after!

[NaturalPursuit]

fatique level < mind ... great job man!!! killin this sheiko ****!!!


did i see more cals

[wrkoutfrq]

Saturday
10/27/12

Training:
Sheiko 29 Week 2 Fluff Day

BB Curls (SUPER strict, 1+s negative)
2x80*10
80*10 - drop - 65*6 - drop - 45*5

Strict Pinwheel Curls (2s neg)
2x35*10
*pause and squeeze every rep!

Concentration Curl
2x25*12

Decline Skulls
3x90*10

Reverse Grip Cable Pressdown
2x40*12
*at old lat pull, 4s neg

Wide Grip Pullups (BW)
3x10
*phucking hard.... gotta get better!

Underhand BB Rows
2x175*10
175*9.5 - drop - 155*7 - 135*5
*BRUTAL on the lats, just amazing

DB Lateral Raise (elbows to ceiling)
2x35s*10
35*10 - drop - 25*8

Seated Rear Delt Raise
3x45*12,12,10

3x Ab circuit - 20 reps each
Cable Crunch + Slow Lying Leg Raises (from floor to 45deg.)

Leg Twists (almost like wipers)
2*15

Diet (C/P/F)
~2900 kcal
389/212/55

TODAY

10/29/12

Training:
Sheiko 29 Week 3 Day 1

Squat
175*5
205*4
2x240*3
4x270*2

BB Bench
120*6
145*4
2x170*3
6x195*3

Incline DB Fly
5x40s*10

Pushups (slow neg and pos)
5xBW*10
*was barely able to finish these by this point...

Squats
160*3
190*3
220*3
4x255*3

Good Mornings (standing)
5x185*5 (easy)

Diet (C/P/F)
~2950 kcal
389/212/60
*prolly more because i've been sneaking little bits of PB lol... who cares, it's the offseason

Notes
so this was a very long weekend... spent the whole weekend writing, and this week will be no reprieve... got a LOT of stuff to do, i'll try to recap as i go, but TBH i won't have much time to get here and update, so don't expect a book. just a quick comment on both workouts: i can def. tell that the difficulty level has been upped here... i had a hard time making it through today's workout with 1.5 min rests lol, but it was fun. cals have been upped again, gonna weigh in sometime around thursday or friday morning to see how it's going... i'm looking a tad smoother but not bad, so we'll see!

fatique level < mind ... great job man!!! killin this sheiko ****!!!


did i see more cals

damn right, no rest for the weary!

"You got a dream... You gotta protect it. People can't do somethin' themselves, they wanna tell you you can't do it. If you want somethin', go get it. Period." - Will Smith (as Chris Gardner, The Pursuit of Happiness)

[Bnizzle163]

So when are you going to bump them calls?

[wrkoutfrq]

10/31/12

Training:
Sheiko 29 Week 3 Day 2

Deficit Deadlifts (conventional)
2x210*3
2x250*3
4x270*3
*aw come on gimme something heavy!

BB Bench
120*5
145*4
2x170*3
3x195*2
2x205*2
2x195*3

DB Fly
5x45s*10
*squeeze the FUK outta the pecs

Rack Pulls
250*4
2x295*4
2x335*3
3x375*2

DB Walking Lunges
5x80's*5
*no prob!

Diet (C/P/F)
~2950 kcal
389/212/60

Notes
LONG freaking day today... had to cover a friend's labs this week so i hit the gym at 530 and was through teh workout, showered and out by 730... then had to teach from 830 all the way til 230, at which point i had a HUGE exam til 4. i went home and grabbed a rushed bite to eat and had to go back to school to teach again from 630-930, so i'm just now getting home to settle in. good thing because i was starting to get REALLY worn out, and kind of cranky TBH. i'm just chillin eating some meals for tonight. tomorrow i've got a lot of work i need to get done, so i'm making tomorrow my completely off day (no GPP, nothing) and am gonna get up at the ass crack of dawn to get some writing done. i've gotta get blood taken tomorrow for my first checkup with my new Endo, so thats gotta be on point too. GPP yesterday looked like this:

5 rounds for time of:
10 DU (double unders)
5 power cleans (95)
10 Neutral Grip pullups (kipped...)
10 DU
10 Burpees

Time was 13:18. rounded that off with some weighted situps and knee raises, then supersetted side bends and vacuums, then did some up-down sets of calves (if you're curious what that is lemme know) and called it. I'm also starting a product review thread in the sponsored supps section (controlled lab's new protein), so i'll post a link when i get the thread going.

So when are you going to bump them calls?

they're already up by 150 from when you last saw them, and they're prolly gonna go up again soon TBH. i'm just keeping a close eye on some bi weekly weigh ins while i assess how often to add

EDIT: here's the link to my protein review:

http://forum.bodybuilding.com/showth...#post972522403

[Bnizzle163]

they're already up by 150 from when you last saw them, and they're prolly gonna go up again soon TBH. i'm just keeping a close eye on some bi weekly weigh ins while i assess how often to add

Woo-hoo!!

[NaturalPursuit]

Cals up...busy schedule...killing sheiko...pretty sure you got all based covered bro!

Goodluck with the bloodwork!!!

[Bnizzle163]

Wait a tick... cals were at 2900, now they're at 2950... that's a 50 cal increase. You tricked me!!!

[wrkoutfrq]

11/2/12

Training:
Sheiko 29 Week 3 Day 3

Squats
160*5
190*4
2x220*3
6x255*3

BB Bench
120*5
145*4
2x170*3
7x195*3

DB Fly
5x45s*10
*squeeze the FUK outta the pecs

Overhead Press
5x115*4
*was pretty toast after bench!

Good Mornings
185*5
195*5 (PR)
3x205*5 (PR)
*felt SOLID today...

Diet (C/P/F)
~2950 kcal
389/212/60
plus a beer after seminar this afternoon

Notes
been another LONG day, rushed through this workout and didn't stop til i got to the bar after seminar. i've been working harder than ever this week, and it's paying off slowly, but it is also taking a toll. i'm exhausted to the point of lack of productivity. this workout was pretty much support of that fact. i hit all my lifts, but man squats felt pretty damn heavy until i finally hit my groove, and the bench was tough toward the end. my accessory lifts felt awesome though, even if my delts were raped by the time i got to the OHP. the grace is that if i push hard on my work tonight and tomorrow i'll be at least caught up if not slightly ahead! which is good because i was invited to a costume party tomorrow night by a girl in the dept... it was pretty out of nowhere, and the wording was "unique" so i'm hoping thats a show of interest, because she is gorgeous. gonna work on it for sure! tomorrow gonna hit accessory, then Sunday hopefully i'll be in a good mood () and i'll hit some GPP and then spend the afternoon in the lab!

Cals up...busy schedule...killing sheiko...pretty sure you got all based covered bro!

Goodluck with the bloodwork!!!

thanks man, trying to catch up to a certain guy i know who has this series on youtube, "Building a Natural Pro" i think it is nah, i've become a prisoner of my own ambition, a captive of my reputation from my master's candidacy, so i have a lot of hype to live up to... of course there is a certain amount of current ambition going into it as well lol

Wait a tick... cals were at 2900, now they're at 2950... that's a 50 cal increase. You tricked me!!!

Glad you're diggin sheiko so far. I think you'll really enjoy it once you on week 3-4.

Are you going to bump the macros? It seems you've been at the 2800 ballpark for quite some time. If you want to get the most out of this program, you're going to have to fuel your body!! MOAR food ftw

[wrkoutfrq]

10/27/12

Training:
Sheiko 29 Week 3 Fluff Day

BB Curls (SUPER strict, 1+s negative)
2x85*10
85*8 - drop - 65*6 - drop - 45*5
*Getting pretty frustrated about the lack of strength increase...

Strict Pinwheel Curls (2s neg)
2x35*10
*pause and squeeze every rep

One Arm Preacher Curl
2x20*15

Decline Skulls
3x90*10

Reverse Grip Cable Pressdown
2x40*12
*at old lat pull, 4s neg

Wide Grip Pullups (BW)
3x10
*not getting better... got really pissed at this today

Underhand BB Rows
2x185*10 (form PR)
185*9.5 - drop - 155*7 - 135*5

DB Lateral Raise (elbows to ceiling)
2x35s*10
35*10 - drop - 25*8

Seated Rear Delt Raise
3x45*12

3x Ab circuit - 20 reps each
Cable Crunch + Slow Lying Leg Raises (from floor to 45deg.)

Leg Twists (almost like wipers)
2*15

Modified Standing Calf Raise
3x90*15
*paused briefly midway up each rep

Diet (C/P/F)
~2950 kcal
389/212/60
*plus booze at the party tonight... no fuqs were given that day

Notes
this was a damn lackluster workout if i've ever had one... i was feeling ok (note: "ok") going into it but after the pullups i was just pissed. i don't understand how i could have gotten so bad at them in so short a time, and i was still doing neutral grips the whole span. i think i'll try what Bob has been doing and add some to each day's warmup... can't hurt them anymore than they already suck

on a side note (like always lol) i've lost my motivation that had been so high this week... i guess the pressure of having so much to do by friday kept me pushing hard, and i've maybe done 3hrs worth of work today, compared to 10 each day i was putting in this week. i just haven't had the drive... i hope it goes away soon because i still have a lot of work to do. i'll be back tomorrow, hopefully not too hungover!

[Ccm644]

Nice workouts
Well done for hitting new PR

Hope your motivation comes back soon, keep your head up

[NaturalPursuit]

if you loose motivation...take a step back...and look at everything...you've been accomplishing so much and you need to acknowledge that. BIG fluff work day and WAY TO KILL THESE WORKOUTS in general!

[wrkoutfrq]

11/5/12

Training:
Sheiko 29 Week 4 Day 1

Squats
160*5
190*4
2x220*3
5x255*3

BB Bench
135*5
160*5
5x180*3

Incline DB Press
75*10
4x70s*10 (set PR)
*was supposed to do fly but i'm damn tired of fly

Weighted Dips
3xBW+45*8
2xBW+35*8
*heavy as PHUCK by this point

Front Squats
2x130*5
2x160*4
3x190*3

Good Mornings
5x205*5 (PR)

Diet (C/P/F)
~2950 kcal
389/212/60
*cal bump coming soon...

Notes
not gonna lie hasn't been teh best of days... it started off great, got up and watched a Ryan Doris vlog before my workout, and went and killed it. My legs were sore as hell already too, because yesterday i decided to run 3 miles instead of my usual GPP. anyway, killed the workout fine, got to school and got a bunch of needed work done so i'm not that far behind, then went to class... after class i met up with the girl mentioned above, asked her out, and got a nice rejection lol. i'm not that bummed about it, but it sucks nonetheless. not gonna turn this log into a sob story. tomorrow is no workout, but we have a soccer playoff game at 8... how the hell tieing one game gets us in teh playoffs works i dunno, but i'll take it because i love the challenge. gonna spend the rest of the day trying to get back the motivation i've again lost (even though it was well in my grasp this morning)

Nice workouts
Well done for hitting new PR

Hope your motivation comes back soon, keep your head up

thanks man, believe it or not the people who come in here and offer encouraging words are a big motivation to me. cheers for stopping by!

if you loose motivation...take a step back...and look at everything...you've been accomplishing so much and you need to acknowledge that. BIG fluff work day and WAY TO KILL THESE WORKOUTS in general!

seriously man, i wish i could shake your hand... i really needed to hear this today. you've been a huge source of inspiration to me, so thank you so much

[The Solution]

Notes
not gonna lie hasn't been teh best of days... gonna spend the rest of the day trying to get back the motivation i've again lost (even though it was well in my grasp this morning)

Notes
this was a damn lackluster workout if i've ever had one... i was feeling ok

Notes
been another LONG day, rushed through this workout....i'm exhausted to the point of lack of productivity.

Do you even read what you write?
Do you realize what your body is saying to you and why you neglect it everyday?
Do you realize if you rested more, spent less time focusing on other things and giving more time to yourself you would have greater results in the gym?

Do you realize that you are simply yelling at yourself everyday to fight what its saying as far as rest/recovery goes and still pushing along even tohugh your intake is still low, and you should bump it considering your "Medication/Therapy" that could assist you with greater gains.

As Followers all we read is

- TIRED
- Lackluster Workout
- Exhausted
- Rushed
- No motivaition

hello? Red Flag? Somethings got to change..?

Wait a tick... cals were at 2900, now they're at 2950... that's a 50 cal increase. You tricked me!!!

^^^ This

Pat stop beating around the bush and thining your not lean and holding water, Just eat dude..