Keyboardsmashers Road to the stage fall 2013

[Keyboardsmasher]

THANKS FOR JOINING ME!

On route to stepping on stage for the first time in the fall of 2013, after a failed attempt it's time to get back at it. Sitting at about 48 weeks, 335 days out!!!!!!1!!1

Body stats..

Height: 6'0/6'1
Weight: 244
Body fat percent: 23

Lifting stats..

Bench: 265x10
Squat: 365X 6-8
Deadlift: 475 6-8

Workout..

Monday: Shoulders/Traps
Tuesday: Back
Wednesday: Chest/Abs
Thursday: Off/Cardio
Friday: Legs
Saturday: Back/Abs
Sunday: Arms


Currently "free eating" diet has been relaxed but still keeping it considerably clean. Workouts have been amazing, seem to be on a streak of breaking PR's on a weekly basis; hope that doesn't stop anytime soon.

Progress pictures to come.

[Keyboardsmasher]

Day : 335

Weight: 244lbs

Workout: Shoulders
Weakpoint: Thickness (rear deltiod)


Reverse Pec Dec - 10x10 @ 80lbs
Seated Side Lateral superset with Seated Bent-Over Fly - 5 x 12 @ 20lbs (each exercise)
Upright Row - 4x12 135
Seated Dumbbell press- 20,15,10,10,10 @ 45,65,80,80,80
20 minutes on the elliptical



Insane pump after this workout, feels good to be training with purpose again!

[Keyboardsmasher]

Day: 334

Weight: 236lbs

Workout: Back
Weakpoint: Width


Wide Grip Pull Downs - 3x12 @ 90lbs
Medium Grip Pull Downs - 3x12 @ 120lbs
Close Grip Pull Downs - 3x12 @ 120lbs
Deadlift - 12,10,8,6 - 315,375,405,455 (double overhand)
Reeves Deadlift - 3x10 @ 135
20min on the elliptical

Meal 1 - 10 egg whites, half cup oats, black coffee.
Meal 2 Pre workout - cup of oats, 2 serving of whey.
Meal 3 Post workout - large orange, 2 cans of tuna in a salad, 2 servings of low cal Italian dressing.
Meal 4 - 10oz chicken breast, 300g green beans, 4oz yams, 1 tsp of olive oil, serving of lemon juice.
Meal 5 - 10oz chicken breast, mixed salad, 1 tsp of olive oil, serving of lemon juice.
Meal 6 - Protein shake or egg white scramble with veggies.


Was dreading stepping on the scale this morning as I attended a few holiday parties over the weekend but this was a nice surprise. Been shopping around for a coach, excited to say that I've narrowed it down to 3.. I'm just in the process of meeting with them over the course of the next couple of days.


Any questions.. critiques.. feel free to ask away!

[rkillam]

In 4 results!

What Vancity coaches/teams you looking into?

[Keyboardsmasher]

In 4 results!

What Vancity coaches/teams you looking into?

AWWW SHYYTTTT.....THE CHAMP... IN MY THREAD!?! Don't want to spill the beans just yet...


Day: 333

Weight: 235.2lbs

Workout: Chest
Weakpoint: Depth


Machine Press: 15,12,10,10,10 - 135,225,315,315,255
Flat Dumbbell Press: 4x12 @ 80lbs
Tsuki Bench Press: 3x12 @ 45lbs
Cable Cross Overs: 3x12 @ 30lbs slow and pause
Low Pulley Cable Cross Overs: 3x12 @ 25lbs slow and pause
20min elliptical
20min posing practice

Meal 1 - 10 egg whites, 1/2 cup of oats, black coffee.
Meal 2 Pre workout - 1 cup of oats, 2 servings Nutrabolics Isobolic, 1 serving of jack3d ( old formula) 30 min before workout.
Meal 3 Post workout - 2 cans of tuna, 1 serving of Nutrabolics Anabolic Window.
Meal 4 - 10oz chicken breast, 400g green beans, 1 tsp olive oil, 1 serving lemon juice.
Meal 5 - 10oz chicken breast, approx 4 cups of baby spinach, 1 tsp olive oil, 1 serving of lemon juice.
Meal 6 - 10 egg whites, 2 cups baby spinach, 2 slices of no fat cheese ( 10 cal per serving) in a scramble.


Time got away from me today. Ran into some old friends and also had a job interview so my training session got cut short. Shoulders are still dead from the previous workout, looking forward to my recovery/rest day.

[Keyboardsmasher]

Day: 332

Weight: 231.2lbs

Workout: Cardio/Yoga/Posing/Abs


Am cardio - 40min fasted, 30-40 min posing with friend.
Yoga and mediation - 1 hour of each.
Pm cardio - 40min, Abs.


Meal 1 Post Workout - 10 egg whites, half a banana, 1 cup black coffee.
Meal 2 Pre Workout - 1 serving of greek yogurt, lemon zest, 1 packet of splenda.
Meal 3 Post Workout - 2 slices of organic spelt grain bread, 1 tsp of almond butter, 2 servings of Nutrabolics Isobolic.
Meal 4 - 10oz chicken breast, 400g green beans, 1 tsp olive oil, 1 serving lemon juice.
Meal 5 Pre Workout - 1/2 almonds, 1 large grapefruit.
Meal 6 Post Workout -10oz chicken breast, mixed salad, 2 servings of Italian dressing .


DEAR DIARY...

Chapter 1 - To the Haters. The naysayer's. The Doubters.


The look on your face said it all. Just because I disappeared didn't mean quit, change was needed. What a year of growth can do. Your dumbfounded look from across the gym was priceless, yes I'm for real.. I do it for me and nobody else. Thanks "X" you made my day.

[rkillam]

Day: 332

Weight: 231.2lbs

Workout: Cardio/Yoga/Posing/Abs


Am cardio - 40min fasted, 30-40 min posing with friend.
Yoga and mediation - 1 hour of each.
Pm cardio - 40min, Abs.


Meal 1 Post Workout - 10 egg whites, half a banana, 1 cup black coffee.
Meal 2 Pre Workout - 1 serving of greek yogurt, lemon zest, 1 packet of splenda.
Meal 3 Post Workout - 2 slices of organic spelt grain bread, 1 tsp of almond butter, 2 servings of Nutrabolics Isobolic.
Meal 4 - 10oz chicken breast, 400g green beans, 1 tsp olive oil, 1 serving lemon juice.
Meal 5 Pre Workout - 1/2 almonds, 1 large grapefruit.
Meal 6 Post Workout -10oz chicken breast, mixed salad, 2 servings of Italian dressing .


DEAR DIARY...

Chapter 1 - To the Haters. The naysayer's. The Doubters.


The look on your face said it all. Just because I disappeared didn't mean quit, change was needed. What a year of growth can do. Your dumbfounded look from across the gym was priceless, yes I'm for real.. I do it for me and nobody else. Thanks "X" you made my day.

Lol the plot thickens.......

Check out this video, insightful....; http://www.youtube.com/watch?v=Qom-TndHMbM

[Keyboardsmasher]

Lol the plot thickens.......

Check out this video, insightful....; http://www.youtube.com/watch?v=Qom-TndHMbM

Gotcha, Well played lady..


Day: 331

Weight: 232lbs

Workout: Quads/Hamstrings/Posing

Back Squat - 10,8,6,6,6,6 - 275,315,335,335,335,275.
SLDL - 3x12 @ 225.
Hack Squats - 4x12 6plates per side.
Lying leg curls - 4x15 @ 120.
Leg extensions - 4x15 @ 140.
20 min Posing.
30 min on stepper.

Meal 1 - 10 egg whites, 1 cup of oats, black coffee
Meal 2 Pre Workout - 1 cup of oats, 2 servings of Nutrabolics Isobolic.
Meal 3 Post Workout - 10oz chicken breast, mixed salad, 2 servings of Italian dressing, 2 servings of Nutrabolics Anabolic Window.
Meal 4 - 10oz chicken breast, mixed veggies.
Meal 5 - 10oz chicken breast, mixed veggies.
Meal 6 - 8oz beef sirloin, 10 large shrimp, 400g green beans.

Today started pretty good, got a call just before I left to train and will be starting a new job on Monday.

Recently I've been training with a friend who has been toying with doing a show for the last couple of years. I've been reluctant to train with a partner just because I've had some horrendous ones. So far it's been amazing, having someone to push you during those last couple of reps has become extremely beneficial and having a decent spotter makes a world of difference when you're moving some heavy ass weight.

Next week some minor changes/tweaks to diet and training. I'll be starting to track my macros and cutting back on the cardio keeping it to about 3-4 sessions a week instead of 7.

[Keyboardsmasher]

Day: 330

Weight: 233lbs

Workout: Back


Double overhand rows - 3x12 @ 185.
Tbar rows - 3x12 @ 4 plates.
Db rows - 3x12 @ 80.
Pulldowns - 3X12 @ 130.
Seated rows - 3x12 @ 100, 2 second pause.
20 min HIIT on elliptical.
Yoga
30-40 min posing

Meal 1 Pre Workout - 10 egg whites, 1 cup of oats, black coffee.
Meal 2 Post workout - 2 cups cottage cheese, 1 serving Nutrabolics Isobolic.
Meal 3 - 10oz chicken breast, 2 cups white rice.
Meal 4 - 10oz chicken breast, mixed veggies.
Meal 5 - 2 cups cottage cheese, 1/4 blue berries.
Meal 6 - Cheat Meal, heading out for some dinner with a couple friends.

[Keyboardsmasher]

Day: 329

I will be using Sunday as my official weigh-in day.

Weight: 231llbs


Workout: Arms

Barbell curls - 4x12 @ 70
Narrow grip bench - 4x12 @ 135
Alternating seaetd curls - 3x12 @ 45
DB decline skull crushers - 3x12 @ 40
Cable curls - 4x15 @ 80
Triceps extensions - 4x15 @ 70
20min on elliptical

Meal 1 - 10 egg whites, 1 cup oats, 6oz extra lean beef patty, black coffee.
Meal 2 Pre workout - 10oz chicken breast, 2 cups white rice.
Meal 3 Post workout - 10oz chicken breast, 2 cups white rice.
Meal 4 - 10oz chicken breast, 20 asparagus spears, 1 tsp olive oil, 1 serving lemon juice.
Meal 5 - 10oz chicken breast, 20 asparagus spears, 1 tsp olive oil, 1 serving lemon juice.
Meal 6 - 1 cup cottage cheese, 2 servings of Nutrabolics Isobolic.


Woke up late today and forgot to weigh myself on an empty stomach. Weight is after 2 meals and about 2L of water just before starting my workout so weight would have been a bit less.

[Keyboardsmasher]

Day: 328

Weight: 231.3lbs


Workout: Shoulders
Weakpoint: Thickness (rear deltoids)


Bent-Over Fly with Hammer Grip - 5x15 @ 25
Low Pulley One Arm Bent-Over Fly - 3x12 @ 30
Side Lateral - 4x10 @ 30
Arnold Press - 4x12 @ 55
Barbell Front Raise - 3x12 @ 135
Am cardio - 10x100m Sled pushes, 8x100m sprints, 8x100 hill sprints with 40lb vest.

Meal 1 - 10 egg whites, 1 cup oatmeal, 6oz extra lean ground beef, 1 cup black coffee.
Meal 2 Pre Workout - 10oz chicken breast, 2 cups white rice.
Meal 3 Post workout - 10oz chicken breast 2 cups white rice.
Meal 4 - 10oz chicken breast, 20 asparagus spears, 1 tsp olive oil, 1 serving lemon juice.
Meal 5 - 2 cans tuna, mixed salad, 2-3 servings Italian dressing.
Meal 6 - 1 cup cottage cheese, 2 servings Nutrabolics Isobolic.


The search for a coach continues, seems to be a cookie cutter epidemic and I'm not a fan.

[Keyboardsmasher]

Day: 327

Weight: 232lbs


Deadlift: 3x3 @ 475
Tbar row: 3X8 @ 4plates
Db row: 3x8 @ 100
Pull downs: 3x10 @ 140
Seated rows: 3x10 @ 120
1 hour of yoga
30min posing

Meal 1 - 10 egg whites, 1 cup oats, 6oz burger patty, black coffee.
Meal 2 Pre workout - 10oz chicken breast, 2 cups white rice.
Meal 3 Post Workout - 10oz chicken breast, 2 cups white rice.
Meal 4 - 15oz whitefish, 500g broccoli, 2 tsp olive oil.
Meal 5 - 10oz chicken breast, 500g broccoli, 2 tsp olive oil.
Meal 6 - 1 cup cottage cheese, 2 servings of Nutrabolics Isobolic.


Really excited today.. had a consult with a coach/trainer that I've heard a lot of amazing things about, hopefully I'll be training with this person at some point next week and going over the "game plan," for the upcoming season. On the coaches advice I'll be moving back into more strength based style of training.

MY BODY IS READY.....

[ALianne]

Day: 334

Weight: 236lbs

Workout: Back
Weakpoint: Width


Wide Grip Pull Downs - 3x12 @ 90lbs
Medium Grip Pull Downs - 3x12 @ 120lbs
Close Grip Pull Downs - 3x12 @ 120lbs
Deadlift - 12,10,8,6 - 315,375,405,455 (double overhand)
Reeves Deadlift - 3x10 @ 135
20min on the elliptical

Meal 1 - 10 egg whites, half cup oats, black coffee.
Meal 2 Pre workout - cup of oats, 2 serving of whey.
Meal 3 Post workout - large orange, 2 cans of tuna in a salad, 2 servings of low cal Italian dressing.
Meal 4 - 10oz chicken breast, 300g green beans, 4oz yams, 1 tsp of olive oil, serving of lemon juice.
Meal 5 - 10oz chicken breast, mixed salad, 1 tsp of olive oil, serving of lemon juice.
Meal 6 - Protein shake or egg white scramble with veggies.


Was dreading stepping on the scale this morning as I attended a few holiday parties over the weekend but this was a nice surprise. Been shopping around for a coach, excited to say that I've narrowed it down to 3.. I'm just in the process of meeting with them over the course of the next couple of days.


Any questions.. critiques.. feel free to ask away!

LOVING the diet!!

[skamps]

brb had cookies for breakfast this morning.

/creep

[Keyboardsmasher]

brb had cookies for breakfast this morning.

/creep

brazil nut cookies... He's just a child, that's gross.

[NaturalPursuit]

IN man! Sick strength!

[rkillam]

Day: 327

Weight: 232lbs


Deadlift: 3x3 @ 475
Tbar row: 3X8 @ 4plates
Db row: 3x8 @ 100
Pull downs: 3x10 @ 140
Seated rows: 3x10 @ 120
1 hour of yoga
30min posing

Meal 1 - 10 egg whites, 1 cup oats, 6oz burger patty, black coffee.
Meal 2 Pre workout - 10oz chicken breast, 2 cups white rice.
Meal 3 Post Workout - 10oz chicken breast, 2 cups white rice.
Meal 4 - 15oz whitefish, 500g broccoli, 2 tsp olive oil.
Meal 5 - 10oz chicken breast, 500g broccoli, 2 tsp olive oil.
Meal 6 - 1 cup cottage cheese, 2 servings of Nutrabolics Isobolic.


Really excited today.. had a consult with a coach/trainer that I've heard a lot of amazing things about, hopefully I'll be training with this person at some point next week and going over the "game plan," for the upcoming season. On the coaches advice I'll be moving back into more strength based style of training.

MY BODY IS READY.....

Spill. Who?

[rkillam]

PSS.

What flavour of Isobolic you diggin right now?

Strawberries & cream is the newest....motherofgod.

[Keyboardsmasher]

LOVING the diet!!

Bikini body here I come. Mirin the tattoo's mine came off in the shower.

IN man! Sick strength!

THANKS MAN! Watched a couple of your videos last night, really good stuff. I'll be tossing up a couple videos myself as I've been tracking pretty much everything.

PSS.

What flavour of Isobolic you diggin right now?

Strawberries & cream is the newest....motherofgod.

PFFFFT.. Strawberris and cream?!

You'll catch me in a mini dress sipping a Bellini in the squat rack before you'd find me drinking anything other then Cinnamon Oatmeal... STRONG VISUAL/10.

Just added some Blue Raspberry Anabolic State and Watermelon Swollen..

[Keyboardsmasher]

Day: 226

Weight: 230.3lbs

Workout: Chest

Flat bench - 3x6 @ 225
Incline bench - 3x6 205
Incline fly - 3x12 @ 30
Chest dips - 4x to failure
Push ups - 4x to failure

Dropped my chicken breast on the floor this morning...

Meal 1 - 10 egg whites, 1 cup oats, 6oz lean burger patty, black coffee.
Meal 2 Pre workout - 2 cans of tuna, 2 cups of white rice.
Meal 3 Cheat - moose chili cheese burger! 1/2 cup moose chili, two 8oz moose meat patties, 2 slices non fat cheese, 10oz baked yam fries.
Meal 4 - 8oz moose meat, 2 cups white rice.
Meal 5 - 15oz whitefish, 500g broccoli, 2 tsp olive oil.
Meal 6- 1 cup cottage cheese, 2 servings of Nutrabolics Isobolic.

[Keyboardsmasher]

Day:225

Weight: 229.6

Workout: Legs

Squat - 3x3 @ 365
Split Squat - 3x8 @ 135
SLDL - 3x8 @ 225
Single leg press - 3x12 @ 2 plates
Lying leg curls - 3x12 @ 130
Single leg extensions 3x12 @ 70
30 min on the stepper.

Meal 1 - 10 egg whites, 1 cup of oats, 6oz lean burger patty.
Meal 2 Pre Workout - 10oz chicken breast, 2 cups of white rice.
Meal 3 Post workout - 10oz chicken breast, 10oz yam.
Meal 4 - 8oz beef tenderloin, mixed salad. 3-4 servings of Italian dressing.
Meal 5 - 10oz chicken breast, mixed salad, 1 tsp of olive oil, 1 serving of lemon juice.
Meal 6 - 1 cup cottage cheese, 2 servings of Nutrabolics Isobloic, 1/2 cup raspberries.

Switching to the Ed Coan 4/5 day program, so I decided to train legs today and just do some cardio/stretching for the next couple of days just do get some recovery/rest in before starting the program on Sunday.

[rkillam]

Question, how much protein are you consuming on the daily?

[Keyboardsmasher]

Question, how much protein are you consuming on the daily?

Pro 400-420g, Carb 180-200g, Fat 70-80g

[Keyboardsmasher]

Day: 224

Weight: 229.2

Workout: Shoulders

Standing OHP - 3x8 185 (Strict, no hip drive until last set, last 3 reps.)
Bent laterals - 3x8 @ 25 (hammer grip)
Side laterals - 3x8 @ 30
Front laterals - 3x8 @ 30
Db shrugs - 4x12 @ 120
30 min cardio
1 hour yoga

Been feeling a bit sick lately, seems to be a bug going around, had a hard time with my meals today.

Meal 1 - 1 cup oats, 2 servings of Nutrabolics Isobolic, black coffee
Meal 2 Pre workout - 2 pieces of organic spelt bread, 300g of roast turkey meat, 2 tsp grain mustard, 1/2 cup raspberries.
Meal 3 Post workout - 2 servings of Nutrabolics Isobolic, 1 large banana.
Meal 4-6 - slept pretty much all day, not hungry at all..

Couple days of recovery and back at it with a new program.

[Keyboardsmasher]

Day: 222

Weight: 229.9

Workout: Legs

Squat - 3x10 @ 285
Split squat - 3x8 @ 135
SLDL - 3x10 @ 135
Hack squat - 3x10 @ 6 plates per side
Lying leg curls - 3x10 @ 160
Single leg extension - 3x10 @ 70
30min HIIT

Meal 1 - 10 egg whites, 1 cup of oats, 6oz burger patty, black coffee.
Meal 2 Pre workout - 1/2 large banana, 1/2 cup of oats, 2 servings of Nutrabolic Isobolics.
Meal 3 Post workout - 10oz chicken breast, 1 cup white rice, 500g broccoli.
Meal 4 - 15oz white fish, 1 cup white rice, 500g broccoli.
Meal 5 - 10oz chicken breast, 1 large apple, 1 large fennel bulb, 1 tsp olive oil , 1 serving lemon juice.
Meal 6 - 1 cup cottage cheese, 1/2 raspberries, 2 servings of Nutrabolic Isobolics.


POST CHEAT: SUSHI DEVASTATION.. A NIGHT IN THE HOOD.. BRRRRRRRRRRATTTTTT

Wasn't looking forward to weighing in this morning, overall feeling pretty good. This was my first workout using the new Swollen by Nutrabolics.. So far, so good! Didn't get that jittery feeling like I get with some pre workouts, energy was consistent throughout my training and didn't have that giant crash towards the end of my workout.

[rkillam]

Day: 222

Weight: 229.9

Workout: Legs

Squat - 3x10 @ 285
Split squat - 3x8 @ 135
SLDL - 3x10 @ 135
Hack squat - 3x10 @ 6 plates per side
Lying leg curls - 3x10 @ 160
Single leg extension - 3x10 @ 70
30min HIIT

Meal 1 - 10 egg whites, 1 cup of oats, 6oz burger patty, black coffee.
Meal 2 Pre workout - 1/2 large banana, 1/2 cup of oats, 2 servings of Nutrabolic Isobolics.
Meal 3 Post workout - 10oz chicken breast, 1 cup white rice, 500g broccoli.
Meal 4 - 15oz white fish, 1 cup white rice, 500g broccoli.
Meal 5 - 10oz chicken breast, 1 large apple, 1 large fennel bulb, 1 tsp olive oil , 1 serving lemon juice.
Meal 6 - 1 cup cottage cheese, 1/2 raspberries, 2 servings of Nutrabolic Isobolics.


POST CHEAT: SUSHI DEVASTATION.. A NIGHT IN THE HOOD.. BRRRRRRRRRRATTTTTT

Wasn't looking forward to weighing in this morning, overall feeling pretty good. This was my first workout using the new Swollen by Nutrabolics.. So far, so good! Didn't get that jittery feeling like I get with some pre workouts, energy was consistent throughout my training and didn't have that giant crash towards the end of my workout.

mmmm dat der sushay was amaze!

You are just trying the new formula now!? da fark...

[Keyboardsmasher]

mmmm dat der sushay was amaze!

You are just trying the new formula now!? da fark...

It was, good call *BROFIST* BUTTTTTT I have a strong craving for gome, differently going to be hitting that place up on the regular.

Me and pre workouts, we've been over this.. I'm a bit slow.

Day: 221

Weight: 224.2lbs

Workout: Chest/triceps

Bench - 3x10 @ 225
Incline - 3x10 @ 205
Incline fly - 3x12 @ 30
Chest dips - 3 sets to failure
Narrow bench - 3x12 @ 185
French press - 3x12 @ 80
Rope extensions - 3x12 @ 90
30min HITT
20min LISS

Meal 1 - 10 egg whites, 1 cup of oats, 6oz burger patty, black coffee.
Meal 2 - 10 egg whites, 1 cup of oats.
Meal 3 Pre workout - 1/2 large banana, 2 servings of Nutrabolics Isobolic.
Meal 4 Post workout - 2 cans of tuna, 6oz yams, mixed salad, 4-5 servings of Italian dressing (fish had some funk, should not have ate it)
Meal 5 - 20oz turkey meat, 600g green beans, 600g brussels sprouts with bacon bits, 1/2 cup gravy.
Meal 6 - 1 cup cottage cheese, 2 tsp of cranberry sauce.

Looking to get down to 215/218lbs when I meet with my coach in the second week of January. Diet has been cleaned up quite a bit, hence the massive weight drop since I started keeping track again. Really excited, I have had a couple long chats with my coach, again hearing nothing but good things. Really really excited to get going and training with him.

[Keyboardsmasher]

Day 319

Weight: 231.2

Workout: Back

Deadlift - 3x8 @ 405
Tbar row - 3x10 @ 3 plates
Db row - 3x12 @ 80
Wide grip pulldown - 3x12 @ 140
Seated rows - 3x12 @ 130
40min cardio

Meal 1 - 10 eggwhites, 1/2 cup oats, black coffee
Meal 2 Pre workout -1 large banana, 2 servings of Nutrabolics Isobolic.
Meal 3 Post workout - 15oz white fish, 700g broccoli, 1 apple.
Meal 4 -15oz white fish, 1 cup rice, 500g broccoli.
Meal 5 - 10oz chicken breast, mixed veggies.
Meal 6 - 1 cup cottage cheese, 1 serving of Nutrabolics Isobolic.

[Keyboardsmasher]

Day 318

Weight: 230

Workout: Shoulders

Bent laterals - 10x10 @ 25
Side laterals - 5x12 @ 30
Barbell front raise - 5x12 @ 45 (just the bar no weight)
Db Press - 3x10 @ 85
60min of cardio

Meal 1 - 10 egg whites, 2 slices no fat cheese, 2 cups spinach, black coffee.
Meal 2 Pre workout - 1 cup of oats, 2 servings of Nutrabolics Isobolic.
Meal 3 Post Workout - 15oz white fish, 700g broccoli, 1 cup white rice.
Meal 4 - 1 cup of almonds, 10oz chicken breast.
Meal 5 - 15oz white fish, 700g broccoli, 6oz yams.
Meal 6 - 1 cup cottage cheese, 1 serving Nutrabolics Isobolic.

[Keyboardsmasher]

Weight: 236lbs

Workout: Chest/Triceps

Db incline: 3x8 @ 80
Db bench: 3x8 @ 90
Db fly: 3x12 @ 30
Machine fly: 4x15 @ 35
Narrow bench: 3x12 @ 185
Skull crusher: 3x8 @ 90
Rope extensions: 3x12 @ 90
Dips to failure
40 min of carido

Meal 1 - 10 egg whites, 1 cup of oats, 6oz chicken patty, black coffee.
Meal 2 Pre workout - 10oz chicken breast, 2 cups white rice.
Meal 3 Post workout - 10oz chicken breast, 1/2 almonds, mixed veggies.
Meal 4 - 1 cup cottage cheese, 2 servings of Nutrabolics Isobolic
Meal 5 - 15oz white fish, 600g green beans.
Meal 6 - 10 egg whites, 2 slices of non fat cheese, 2 cups of spinach.



Amazing time with amazing company, had a blast over these past couple days but it's time to get back at it, my liver can't handle anymore JD and I don't know why my face is so sore... Or how I got those bruises.