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04-07-2012, 08:03 AM #61
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04-07-2012, 11:05 AM #62
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04-07-2012, 11:26 AM #63
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04-07-2012, 11:30 AM #64
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04-07-2012, 12:11 PM #65
Day 3
Dosing:
1 SLINTropin (5:30am) + 1 Glycemyx/2 Myofusion (6:00am)
SAN Fierce 1 Scoop (5:30am)
Workout: PHAT Day 1: Upper Body Power Day
Pulling Power Movement: Pendley Barbell Rows
4 sets of 5 reps @ 185lbs
Assistance Pulling movement: Chin ups
3 sets of 6-8 reps @
Auxiliary Pulling movement: Wide Grip Pulldowns
3 sets of 8-10 reps @ 120-140lbs
Pressing Power Movement: Incline barbell presses
4 sets of 3-5 reps @ 185 -215lbs
Assistance pressing movement: Weighted dips
3 sets of 8 reps @ BW + 2 Chains + 25lb Plate
Assistance pressing movement: HS Shoulder Presses
3 sets of 8 reps @ 70lbs plates on each side
Auxiliary curling movement: FatGripz Barbell Curls
4 sets of 10 reps @ 95lbs
Auxiliary extension movement: Cable Tricep Pressdowns
3 sets of 8 reps @ 140-160lbs
Notes:
- Woke up today @ 189lbs / 12.4% bf. Feels good considering I had some massive buffalo chicken pizza yesterday
- Had to get to the gym by 7am today so didn't have time to have a meal beforehand. Instead Glycemyx + Myo shake did the trick:
- Enjoyed a nice pop in the veins. Fierce + SLINTropin made a killer combo for this. This is over 30 minutes after my workout was done:
- My lower back is still a little tight, so I dropped the weight slightly on my power movements
- Doing Tricep Pressdowns I started with a weight too light and yelled at myself out loud "You fawkin pus$y!". The old lady next to me heard me lol
- Might try to sneak in a quick cardio session. Pretty beat up though as we spent from 10:20am - 12:30pm doing family pics... that stuff is 10 times harder then any workout I have done, 4 boys from the age 2 to 4 (2 of them mine, the 2 to the right)!
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Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-07-2012, 12:38 PM #66
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04-07-2012, 12:40 PM #67
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04-07-2012, 12:47 PM #68
Haven't been taking many pics of late, but here is where I currently stand:
Still a lot of work to do but very happy with the progress I have made. Lost a little bit of size on my arms when I backed off bi training after tweaking my bicep. My traps definitely pop out more then before, and once I get my tan back my back should hopefully look a lot better lolKenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-07-2012, 12:54 PM #69
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04-07-2012, 01:29 PM #70
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04-07-2012, 01:38 PM #71
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04-07-2012, 01:50 PM #72
Was a bit hesitant to bump up my carbs since I have for the most part stayed in the 150-200g range, but been close to 250g/day since I started SLINTropin, so this will definitely be a big test if I can keep my weight in check/reduced and possibly even add strength/muscle. Looking forward to the next 2 months!!!
No longer are the days of the dirty bulk lol
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-07-2012, 02:56 PM #73
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04-08-2012, 03:12 AM #74
Quick and easy High Protein Low Carb Cinnamon Rolls:
http://leanbodylifestyle.blogspot.co...mon-rolls.html
Macros are for 2 rolls
Protein sludge is the topping
Woke up at 188.5lbs so sitting at my low, feelsgood
Off to get my 7am Lower Body Power workout in, then Belgium Waffles and Bacon with the family after!!!Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-08-2012, 06:52 AM #75
Day 4
Dosing:
1 SLINTropin (6:00am) + 1 Glycemyx/2 Myofusion (6:20am)
SAN Fierce 1 Scoop (6:00am)
Workout: PHAT Day 2: Lower Body Power Day
Pressing Power Movement: Barbell Box Squats
4 sets of 3-5 reps @ 225lbs
Assistance pressing movement: Barbell Front Squats
3 sets of 6-8 reps @ 95-115lbs
Assistance extension movement: Leg Press (4|2 tempo)
2 sets of 6-8 reps @ 360lbs
Assistance pulling movement: Deficit deadlifts
3 sets of 8 reps @ 185-225lbs
Assistance pulling/curling movement: Seated leg curls
2 sets of 8-10 reps @ 90lbs
Auxiliary calf movement: Standing single calf raise (4|2 tempo)
3 sets of 10 reps @ BW
Auxiliary calf movement: Seated calf raise (4|2 tempo)
2 sets of 10 reps @ 90lbs
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Cardio
15 Minutes Elliptical -including 10 15s HIIT sessions
Workout Notes:
- Wanted to take a step back on squats and refocus on my form. Did box squats but used a box that took me below parallel. I could have gone heavier but I really wanted to go slow and focus on proper form. so ended up being a solid workout
- Front squats felt good. Still not comfortable going too heavy with but having better luck with bar placement that puts minimal strain on my shoulders
- First time doing deficit DLs. Wow, doing these towards the end of my workout (I always do DLs as my first exercise) completely blasted my legs, and I felt deficit DLs hit my legs more then traditional DLs
- 4|2 tempo on Leg Press and calf mov't had me limping around the gym. I can't go as heavy as normal but the tempo completely blasts my legs!
- Two other guys doing squats at the same time as me. One guy was doing box squats in the Smith Machine and was using the box to bounce back up. Second guy was doing squats, going about 16% down. I was doing squats going below parallel and pausing on the box for 2 seconds before pushing back up
Supp Notes:
- As I mentioned a post ago, woke up at 188.5lbs, so sitting at my low
- Arm veinage on leg day, pretty awesome lol. SLINTropin + Fierce has made a great combo so far.
- Just pounded down a massive Belgium Waffle after my leg workout. Will try to eat as healthy as possible, but given that it is Easter today it may just not be possible!
Last edited by dbone1026; 04-08-2012 at 10:53 AM.
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-08-2012, 10:18 AM #76
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04-08-2012, 10:24 AM #77
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04-08-2012, 10:38 AM #78
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04-08-2012, 10:44 AM #79
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04-08-2012, 10:58 AM #80
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04-08-2012, 01:06 PM #81
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04-08-2012, 02:15 PM #82
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04-09-2012, 02:28 AM #83
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04-09-2012, 03:21 AM #84
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04-09-2012, 06:08 AM #85
Day 5
Cardio - 43 minutes on Treadmill @ 3.5mph (Incline between 3.0 and 7.0)
TV Show - Grimm - S01E16 - The Thing With Feathers - Nick pulls out all the stops to plan a romantic getaway for Juliette in an attempt to get their relationship back on track. Nick’s duties as a Grimm get in the way of romance when he meets the unsettling neighbors and discovers that the troubled wife has a rare and valuable treasure to protect. It’s left to Nick to keep everyone safe. Back in Portland, Hank and Monroe each find themselves on the brink of new romantic relationships.
Workout Notes:
- Not much to report. I don't look to push cardio the day after lifting legs, so just a steady pace on the treadmill does the trick
- Started doings abs afterwards but back felt a little tight, so just called it a morning and wrapped things up.
Supp Notes:
- Didn't eat all that great yesterday due to Easter, but still managed to wake up at 188.5lbs/12.4%, so I will take that
- Just took 1 cap SLINTropin a few minutes ago and now eating some Kashi Go Lean cereal + Myo Shake for breakfast
- In the past month I have had a dentist and a doctor ask me if I was home on break from college. Also, another person commented to my mom about my V Shape lol
Misc Notes:
- The rest of the week gets a little tricky working out because I get to work at 4am and won't get to the gym until later in the afternoon. That is where the stimmed pres really come in handy, followed by a glass of red wine + sudafed post workout to hopefully allow me to get to bed lol
Last edited by dbone1026; 04-09-2012 at 06:32 AM.
Kenshin and Dbone's Nursing Home Adventures (ongoing) ... http://tinyurl.com/ns23wak
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04-09-2012, 06:26 AM #86
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04-09-2012, 06:34 AM #87
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04-09-2012, 08:01 AM #88
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04-09-2012, 08:32 AM #89
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04-09-2012, 09:16 AM #90
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