Stncldsnake getting back in shape!!

[Anthony21]

POF 4x - 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
Con-cret - Pineapple
Beta-cret - Pineapple

NUTRITION:For the day..Not today


WORKOUT:Chest/Shoulder's/Tri's

Incline bench press - 90x1x20, 140x1x12, 160x2x10

Flat bench fly - 25x1x12, 30x1x12, 35x1x12

Cable crossover - 30x1x15, 35x1x15, 45x1x15

DB upright row - 25x4x10

DB press - 40x1x12, 50x2x12

Seated lateral raise - 25x3x12

Skullcrushers - 65x1x15, 75x1x15, 85x1x12

Superset
Overhead rope ext - 90x3x12

Pushdown - 90x3x15




CARDIO:

20 before and after the workout


THOUGHTS:
Been feeling drained this week so I am backing off the second workout and night cardio until Monday, gonna rest and hit again next week.


The music..

Strong work bro.

[llahhsoj]

No photo's but I will have some progress pic's soon about 5 weeks.

In for pics. Have a good weekend Snake!

[ulsak]

keep a good diet and you'll look great. There might even be a room for a couple of refeed days ( just on maintenance levels) in a week or two in order to trigger the metabolism..

nice work out too, stay strong snake!

[thehobbes]

Yay spring progress pics coming soon! I hope you're getting some good rest this weekend.

[swooshie]

Looking forward to your progress pics, Snake!

Hope you're having a nice weekend!

[mharrislove]

In for pics. Have a good weekend Snake!

x2! Hopefully, the added rest will pay off during the next session.

[Stncldsnake]

Strong work bro.

In for pics. Have a good weekend Snake!

keep a good diet and you'll look great. There might even be a room for a couple of refeed days ( just on maintenance levels) in a week or two in order to trigger the metabolism..

nice work out too, stay strong snake!

Yay spring progress pics coming soon! I hope you're getting some good rest this weekend.

Looking forward to your progress pics, Snake!

Hope you're having a nice weekend!

x2! Hopefully, the added rest will pay off during the next session.

Thanks everyone, had a real good weekend!! Spent time with a cousin I have not seen in years, took in a movie and ate like a horse, back to the grind today and had a great first workout, feeling refreshed and ready for tonight's workout!! I hope you all had a great weekend too!!

[Raigs]

How was the mini deload? and Im in for pics!

[Stncldsnake]

How was the mini deload? and Im in for pics!

It was great, no stress and it's funny cause your body tells you your supposed to be working out when you take off that long but I needed the rest to get my head back in the game, hope your weekend was great bro!

[mvd546]

Always good to take some time away from the gym to clear your mind and recover.

[Stncldsnake]

Always good to take some time away from the gym to clear your mind and recover.

Yeah, I feel great and ready to workout!!

[Stncldsnake]

POF 4x - Week 3/Day 1 Monday

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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor


WORKOUT:Chest/Shoulder's/Tri's

DB bench press - 40x1x10, 50x2x10, 60x1x10

Inline fly - 25x1x15, 30x2x15

Pec Dec - 60x1x15, 70x2x15

Machine shrugs - 240x1x10, 260x1x10, 280x1x10, 300x1x10 PR last set

Front raises - 45x3x10

Machine side lateral raise - 35x3x15

Skullcrushers - 65x1x10, 75x1x10, 85x1x10, 95x1x10

DB overhead ext - 30x3x12

Kickbacks - 20x3x15


Monday nights WORKOUT:5x5

Bench - 140x5x5

OHP - 100x5x5

Squats - 140x5x5



CARDIO:

20mins before and after the workout on the treadmill and 20at night on the bike


THOUGHTS:
The rest was needed and I have been feeling great this week, the cut is back on track and going strong!

[mvd546]

Strong session. Nice work on the shrug PR!

[ulsak]

nice volume too! GJ Snake!

[Stncldsnake]

Strong session. Nice work on the shrug PR!

nice volume too! GJ Snake!

Thanks been feeling strong for some reason, just gonna go with it and maybe throw some more weight on the bar!!

[Anthony21]

POF 4x - Week 3/Day 1 Monday

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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor


WORKOUT:Chest/Shoulder's/Tri's

DB bench press - 40x1x10, 50x2x10, 60x1x10

Inline fly - 25x1x15, 30x2x15

Pec Dec - 60x1x15, 70x2x15

Machine shrugs - 240x1x10, 260x1x10, 280x1x10, 300x1x10 PR last set

Front raises - 45x3x10

Machine side lateral raise - 35x3x15

Skullcrushers - 65x1x10, 75x1x10, 85x1x10, 95x1x10

DB overhead ext - 30x3x12

Kickbacks - 20x3x15


Monday nights WORKOUT:5x5

Bench - 140x5x5

OHP - 100x5x5

Squats - 140x5x5



CARDIO:

20mins before and after the workout on the treadmill and 20at night on the bike


THOUGHTS:
The rest was needed and I have been feeling great this week, the cut is back on track and going strong!

Nothing but straight sweat quity brother, nice work.

[Stncldsnake]

Nothing but straight sweat quity brother, nice work.

Thanks bro!!

[Stncldsnake]

POF 4x - Week 3/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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor



WORKOUT:LEG DAY

Squats - 135x1x10, 165x1x10, 190x1x10, 225x1x10

Sissy squats - B/Wx1x12, 25x2x12

Leg ext - 60x3x15

Hyper ext - B/Wx1x10, 10x1x10, 20x2x10

DB lying leg curls - 30x3x12

Seated leg curls - 70x3x15

Leg press calf raise - 3ppsx4x12

Seated calf raise - 70x3x15


Wed night WORKOUT:5x5

Squats - 140x5x5

OHP - 100x5x5

Bench - 140x5x5



CARDIO:

20mins on the bike

[Stncldsnake]

POF 4x - Week 3/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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor



WORKOUT:Back/Bi's/Ab's

T-bar row - 2platesx1x10, +25x1x10, +50x1x10, +75x1x10

Seated cable row - 110x2x12, 125x1x10

Incline DB row - 35x3x15

Machine reverse fly - 70x3x10

Barbell curls - 65x1x10, 85x1x10, 105x1x10, 110x1x10

Incline DB curls - 25x3x12

One arm preacher curl - 10x3x15

Seated crunches - 100x3x15

Ab coaster - 20x3x15




CARDIO:

20mins before and after the workout..

[mvd546]

Good work on the squats and some strong rows and curls. Tearing it up on the cut.

[swooshie]

Hey Snakers

How long have you been on this cut now? Like forever?!!!

Hey we're both going to be logging for ProMera soon! We had fun when we were running our ProMera logs last summer!

[Stncldsnake]

Good work on the squats and some strong rows and curls. Tearing it up on the cut.

Thanks, I think I got used to the cut and feeling strong!!

Hey Snakers

How long have you been on this cut now? Like forever?!!!

Hey we're both going to be logging for ProMera soon! We had fun when we were running our ProMera logs last summer!

Looking forward to logging for them again and yes the cut has been forever and I just added another 12 weeks!!

[mharrislove]

Thanks, I think I got used to the cut and feeling strong!!

Good to hear it, man.

[Anthony21]

POF 4x - Week 3/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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor



WORKOUT:Back/Bi's/Ab's

T-bar row - 2platesx1x10, +25x1x10, +50x1x10, +75x1x10

Seated cable row - 110x2x12, 125x1x10

Incline DB row - 35x3x15

Machine reverse fly - 70x3x10

Barbell curls - 65x1x10, 85x1x10, 105x1x10, 110x1x10

Incline DB curls - 25x3x12

One arm preacher curl - 10x3x15

Seated crunches - 100x3x15

Ab coaster - 20x3x15




CARDIO:

20mins before and after the workout..

Big back work out Brian, good sh!t

[llahhsoj]

Hey Snakers

How long have you been on this cut now? Like forever?!!!

Hey we're both going to be logging for ProMera soon! We had fun when we were running our ProMera logs last summer!

Ahh, those were the days, lulz. That was my second full one that I ever did. I'll be viewing them, but not logging this time.

Have a good weekend Snake!

[ulsak]

hey! awesome curls ! 110 lbs ftw..

[Stncldsnake]

Good to hear it, man.

Thank you MH!

Big back work out Brian, good sh!t

Trying brother!

Ahh, those were the days, lulz. That was my second full one that I ever did. I'll be viewing them, but not logging this time.

Have a good weekend Snake!

You too Josh!

hey! awesome curls ! 110 lbs ftw..

Curls used to be an issue for me but found a way to beat it..

[Stncldsnake]

POF 4x - Week 3/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
Con-cret - Pineapple
Beta-cret - Pineapple
MTS - Drop Factor



WORKOUT:Chest/Shoulders/Tri's

Superset
Machine incline press - 90x1x10, 120x1x10, 150x1x10, 180x1x10

DB flat fly - 30x3x12


Cable crossover - 40x2x15, 45x1x15

Giant set
DB upright row - 25x3x10

DB press - 40x3x12

Seated side lateral - 15x3x15



Skullcrusher - 65x1x10, 75x1x10, 75x2x10 (add a set of burns on last 2 sets)

Superset
Overhead rope ext - 90x3x12

Tri pushdown - 90x3x15


FRIDAY NIGHT WORKOUT:5x5

Bench - 140x5x5

Squats - 140x5x5

OHP - 100x5x5



CARDIO:

20mins before and after on the tread and 20 on the bike at night


THOUGHTS:
Workout was great, cardio was great and the cut is still going on!! going to change the exercises on the 5x5 every other week so I am not doing the same thing all the time.

The music..

[swooshie]

Awesome workouts, Snake! You are just killin this cut!!! Looking forward to those progress pics!

[ulsak]

like the friday night special!