Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor

[Black_Label]

My wife got a box of oreos, she gives a few to my son each day in his lunch. She went to do on Friday, and almost all the oreos were gone lol. I explained to her how my eyes light up whenever I see Oreos

I used a bulking excuse to get 2 for 4$ double stuffed oreos last year at college.

Digestive processes all turned oreocookieblack.

[dbone1026]

I used a bulking excuse to get 2 for 4$ double stuffed oreos last year at college.

Digestive processes all turned oreocookieblack.

Until a new box of oreos arrive I will focus my attention on the boys' Keebler fudge striped cookies

[Sawa3]

My wife got a box of oreos, she gives a few to my son each day in his lunch. She went to do on Friday, and almost all the oreos were gone lol. I explained to her how my eyes light up whenever I see Oreos

The boys in my house love Oreos. They don't last long.
It sounds like you need to just relax and have some Oreos after that day.

[Black_Label]

Until a new box of oreos arrive I will focus my attention on the boys' Keebler fudge striped cookies

that sounds... odd. i have quit oreos for the long run. like 60 cal per cookie. i can eat like 15 a sitting easy =\

[sloop]

Have you guys had the new coconut Oreos? Like an almond joy cookie pretty much.

[dbone1026]

Have you guys had the new coconut Oreos? Like an almond joy cookie pretty much.

Not a fan of anything coconut tasting ...

Oh yeah, when my mom backed into my car it somehow messed up the timing on my wipers so they were bumping into each other. Driving to the gym this morning one of my wipers completely snapped off (the entire arm, not just the blade). I almost had to do an Ace Ventura driving to work, but fortunately the rain didn't get heavy until as I was pulling in to the parking lot

[BigBoLuke93]

Not a fan of anything coconut tasting ...

Oh yeah, when my mom backed into my car it somehow messed up the timing on my wipers so they were bumping into each other. Driving to the gym this morning one of my wipers completely snapped off (the entire arm, not just the blade). I almost had to do an Ace Ventura driving to work, but fortunately the rain didn't get heavy until as I was pulling in to the parking lot

Lol

At least all you got was rain.. we got hammered with over a foot of snow yesterday here

[StrongRepublican]

Not a fan of anything coconut tasting ...

x2

Oh yeah, when my mom backed into my car it somehow messed up the timing on my wipers so they were bumping into each other. Driving to the gym this morning one of my wipers completely snapped off (the entire arm, not just the blade). I almost had to do an Ace Ventura driving to work, but fortunately the rain didn't get heavy until as I was pulling in to the parking lot

Sounds terrible dude. I remember losing one wiper in the middle of a snow storm driving up a mountain pass a few years back, had to wrap a bandanna around the metal and make due.

Lol

At least all you got was rain.. we got hammered with over a foot of snow yesterday here

We got a few inches in Colorado Springs, nothing serious but I get to go in three hours late to work because of it!

[dbone1026]

Day 34

Dosing:

4 caps Bioforge upon waking (4:15am)
5 caps NO Uptake w/ Carb/Pro shake (4:30am) / 2 caps post wo

Workout: PHAT Day 6 : Arms (aka The Bro workout)

Hypertrophy curling exercise: Barbell Curls
4 sets of 10 reps @ 65lbs

Hypertrophy curling exercise: Seated One Arm Dumbbell Preacher Curls
4 sets of 10-15 reps @ 25lbs dbs

Hypertrophy extension exercise: Cable Underhand Grip Pressdowns - SUPERSET WITH BELOW
4 sets of 8-12 reps @ 80-120lbs

Hypertrophy curling exercise: Standing Dumbbell Curls - SUPERSET WITH ABOVE
4 sets of 10-12 reps @ 25-40lbs dbs

Hypertrophy extension exercise: Rope Cable Pressdowns - SUPERSET WITH BELOW
4 sets of 7-10 reps @ 80-120lbs

Hypertrophy curling exercise: Standing Hammer Curls - SUPERSET WITH ABOVE
4 sets of 10-12 reps @ 25-40lbs dbs

Hypertrophy extension exercise: Cybex Tricep Extensions - SUPERSET WITH BELOW
4 sets of 7-12 reps @ 40-70lbs

Hypertrophy curling exercise: Seated Barbell Curls - SUPERSET WITH ABOVE
4 sets of 10-15 reps @ 40-50lbs

Hypertrophy extension exercise: One Arm Cable Pressdowns
4 sets of 7-10 reps @ 30-60lbs

Notes:

- Well, this would have been week 6 of Macenko with AMRAPs @ 270lbs, but obviously that didn't happen. Instead, chest will be replaced with an all out bro/arms workout until my chest heals. This is actually ironic as I have actually been trying to de emphasize my arms of late! I didn't go too heavy, continued focus on using strict form

- With NO Uptake I have found the pump to hit quickest in my upper chest. Today was no different even though I didn't do any chest exercises. Who knows, maybe the extra blood flow will help with the healing process!

- Libido still at a good level, good mood, and alpha mode had been going well with BF until the injury.

- Tomorrow will be the first real test, as it is my back/shoulder workout. I still a little bit of a knot in my upper back but it is getting better, and I think getting some back work in will help to loosen it up. Shoulders I will need to be more careful with

[THEHUGE]

Thanks everybody for all this cookies talk while I'm carb depleted.
May god have mercy of you.

[BigBoLuke93]

Thanks everybody for all this cookies talk while I'm carb depleted.
May god have mercy of you.

Just look at the pics of the ladies

You'll forget about carbs for the time being

[Black_Label]

I didnt know people could get carb depleted.

brb i hear girl scout cookies calling

[THEHUGE]

I didnt know people could get carb depleted.

Yet they can get brain depleted apparently

<3

[dbone1026]

Eating a Subway sandwich + choc chip cookies

My body won't be happy with me when I go back to a more normal carb intake lol

[Black_Label]

Yet they can get brain depleted apparently

<3

lol.

i cant stand low carb or fasted lifting. I could do cardio and that would be about it

[THEHUGE]

lol.

i cant stand low carb or fasted lifting. I could do cardio and that would be about it

My grey matter ain't just getting enough fuel today. Herp derp

[Devil-spawn]

carb depleted... not even once...

go go christmas colored m&ms packages on sale...

did 245 for 2 on squats on Saturday... felt good to increase the weight again... I blame the BF for changing my mentality in the gym back to where it needs to be and I haven't even been on for a week yet...good stuff

good to see you still pushing through the injury with no major mishaps dbone...

[dbone1026]

lol.

i cant stand low carb or fasted lifting. I could do cardio and that would be about it

Yeah, low carb or fasting just isn't for me either ...

carb depleted... not even once...

go go christmas colored m&ms packages on sale...

did 245 for 2 on squats on Saturday... felt good to increase the weight again... I blame the BF for changing my mentality in the gym back to where it needs to be and I haven't even been on for a week yet...good stuff

good to see you still pushing through the injury with no major mishaps dbone...

Nice job on the squats, crazy what a difference the mental aspect makes!

[SwolenONE]

carb depleted... not even once...

go go christmas colored m&ms packages on sale...

did 245 for 2 on squats on Saturday... felt good to increase the weight again... I blame the BF for changing my mentality in the gym back to where it needs to be and I haven't even been on for a week yet...good stuff

good to see you still pushing through the injury with no major mishaps dbone...

lol, I hear you on hating lowering the carbs but it sure helps your body better utilize them once you bring them back into the mix.

[KenshinH]

Good job on the bro day! Your arms were already pretty big in relation to your size ... Now they'll grow to mini-Phil Heath proportions

[dbone1026]

Good job on the bro day! Your arms were already pretty big in relation to your size ... Now they'll grow to mini-Phil Heath proportions

Ironic. I have never emphasized my arms, they are just the one body part that seemed to respond better to weight training. My goal now was to actually de emphasize them, and now I find myself doing dedicated arm workouts which I had never done before lol

Done with my workout, gotta drop off my car to get fixed and then will post an update

[dbone1026]

Day 35

Dosing:
4 caps Bioforge upon waking (4:15am)
7 caps NO Uptake w/ Carb/Pro shake (4:30am)

Workout: PHAT Day 4: Back and Shoulders Hypertrophy Day

Hypertrophy pulling movement: Yates Barbell Rows
4 sets of 10-15 reps @ 135lbs

Hypertrophy pulling movement: Closed Grip Cable Pulldowns
4 sets of 10-15 reps @ 80-110lbs

Hypertrophy pulling movement: Seated Cable Rows
4 sets of 12-15 reps @ 80lbs

Hypertrophy pulling movement: HS Low Rows
4 sets of 12-15 reps @ 70lbs each side

Hypertrophy shoulder movement: Smith Overhead/Behind Neck presses
4 sets of 10 reps @ 95-115

Hypertrophy shoulder movement: Cybex Lateral Raises
4 sets of 12 reps @ 50lbs

Hypertrophy shoulder movement: Front Raises
4 sets of 12-15 reps @ 40lbs barbell

Notes:

- This was the first real test for me since my injury, and overall it wasn't too bad. With back I tried to keep strict form, keeping the weights a little on the lighter side. I tried doing wide grip pulldowns but it caused a little bit of discomfort, so it appeared the closer I kept my grip together the better it was for me.

- On shoulders once I started going heavier with the presses I could start to feel it in my upper pec. I ended up moving to behind the neck presses which helped to take my chest out of the equation.

- Overall it went as well as I could have expected. I still put together a solid workout even if I had to stay a little on the lighter side with the weights. I got a solid lat pump, and had some brief moments of that extra Alpha edge

- Tomorrow is lower body HT, so I should be at full strength for that workout (except possibly DLs)

[BenW22]

^^Jeez. Pic #4 does it for me.

Also, Dbone, y u no respond to my PM?

[SwolenONE]

Glad to hear you are back in the gym and even pressing already!

[0R1G1N]

Thanks everybody for all this cookies talk while I'm carb depleted.
May god have mercy of you.

Suffering just like you are. Just isn't right man!

Glad to hear you are back in the gym and even pressing already!

THIS

[dbone1026]

Day 36

Dosing:
4 caps Bioforge upon waking (4:15am)
5 caps NO Uptake w/ Carb/Pro shake (4:30am) / 2 caps post workout

Workout: PHAT Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Back Wide Stance Barbell Squats (Russian Program, Week 5 Day 1)
6 sets of 2 reps @ 245lbs

Hypertrophy pressing movement: Barbell DLs
4 sets of 5 reps @ 225lbs

Hypertrophy pressing movement: Leg presses
2 sets of 15 reps @ 360lbs

Hypertrophy extension movement: Seated Leg Extensions
2 sets of 20 reps @ 140lbs

Hypertrophy extension movement: Seated Leg Curls
2 sets of 15 reps @ 110lbs

Hypertrophy calf movement: Seated calf raises
4 sets of 15-20 reps @ 70lbs

Hypertrophy calf movement: Standing Calf Raises
4 sets of 15 reps @ BW

HIIT: Sprints
4 sets of 4

Notes:

- Another 5am leg workout in the books. A bit of a mixed bag

- Squats felt heavy. Up till now I had been doing 240lbs, went with 245lbs (simply because it is easier to load the barbell with that weight). I really doubt the extra 5lbs made a difference. I focused on going as low as possible, keeping the movement controlled, and really had to work for those 2 reps (could have gotten another 2 if that was in the cards). Once again, I think indirectly the injury is affecting me here, as I am so conscious about it with each rep I do that I lose some of that drive/focus. My next squat session on Sunday I was planning on re doing the Week 5 5 x 5 @ 260lbs. However, I am thinking about possibly resetting to the beginning of the squat program, or going back at least a few weeks. I will decide on Sunday once I get a sense of how the weight feels.

- Wanted to start bumping up the weight on DLs. Did one rep at 315lbs and just didn't feel comfortable with how it felt on my left side (traps), so backed down to 225lbs. No need to push things and slow my recovery, but I was still able to get in my DLs and hopefully maintain a stable base until I can go back at it hard.

- Weighed in at 197lbs today, my heaviest so far in a while. This puts me about 3-4 lbs above my starting weight (5 weeks in). I am probably a little softer in the mid section, but otherwise I don't feel I have added much fat, so that is encouraging. Short term I probably just have to be a little careful with my macros since I am not going at it full steam

- OK, for whatever reason libido has been insane today (leg day + BF...). Not easy posting these pics...

[Sawa3]

Hang in there. Once you're healed you'll be back at it full force with weights. It's good to know your limits.
Oh and number 1 was a good pick today.

[dbone1026]

Hang in there. Once you're healed you'll be back at it full force with weights. It's good to know your limits.
Oh and number 1 was a good pick today.

Thx. Just need to be a little smarter about my training going forward and remember that I am not 20 (even though I may act like it at times!)

Oh, and I got plenty of #1, is it weird that I thought some of them would be perfect for a CP comment to you lol

[Sawa3]

Thx. Just need to be a little smarter about my training going forward and remember that I am not 20 (even though I may act like it at times!)

Oh, and I got plenty of #1, is it weird that I thought some of them would be perfect for a CP comment to you lol

Yeah got to forget the mental age. It's funny how sometimes you and dave are very similar to me. Especially with sense of humor. Lol
There was another girl a few days ago that was nice too. There is usually one a day that piques my interest. Sometimes it's all in how they take the picture.

[dbone1026]

Sometimes it's all in how I take their picture.

Fixed