Just subbed. This looks good, keen to follow your progress.
I'm starting 5/3/1 with the BBB tomorrow.
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09-08-2013, 04:48 AM #271
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09-08-2013, 08:48 AM #272
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Here is a pic of my dinner from Friday. Had a strange craving so I had 2 Culvers grilled chicken sandwiches, a omelette I made at home and some sweet potato fries
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-08-2013, 08:49 AM #273
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Did about 45 mins of Hill Sprints on Saturday morning, around 25 times
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-08-2013, 08:50 AM #274
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09-09-2013, 09:45 AM #275
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Weekly Saturday Weigh In
I lost .2 lbs.. Woo hoo.. But seriously, I'm doing a refeed today, will prob post some things I ate along with macros and workout as usual
Here is a meal I had last night, 12oz Chicken Burger with Provolone with a side of hot sauce and sweet potato fries
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-10-2013, 07:41 AM #276
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Monday, 9/09/13, Week 29
Squat Day
Warm up Sets
Warm Up - 1x5, 150 Lbs
Warm Up - 1x5, 190 Lbs
Warm Up - 1x5, 225 Lbs
Work Sets
Set 1 - 1x5, 245 Lbs
Set 2 - 1x5, 285 Lbs
Set 3 - 1x5, 320 Lbs
I dunno if my last rep looked bad, I felt I could do one more but I looked up and I had two people coming over trying to spot me, so I guess from the outside looking in, that last rep looked kinda grindy, so I reracked
Boring But Big Sets
Deadlifts 5x10 - 215 Lbs
Assistance/Accessory Work
Good Mornings - 4x12, 190 lbs
Leg Curl - 3x10 115 lbs
Leg Press Calf Extensions - 5x20 270 lbs
Weighted decline sit ups 4x12
Incline Leg raises 4x12
Monday's Macros
Those are my refeed Macros, It was my first time doing a refeed so critique is welcome to what I could do better. I know protein should be lower probably, but that was as low as I could get. Will post some of the things I ate yesterday as well~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-10-2013, 07:59 AM #277
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Refeed Eats
I had two bagels with fat free strawberry cream cheese pre workout. This was the first time in around 5 months where I did not work out fasted.
Had some Cinnamon Raisin Proats with half a scoop or Cellucor Cinnamon Swirl Whey and some crunched up Trader Joe's Oatmeal Raisin Cookies Post workout
This meal I had two PB&Co Dark Chocolate Dream and Banana Sandwiches I grilled with 2 and a half servings of Peanut Butter Multi Grain Cheerios with Almond Milk mixed with a full scoop of Peanut Butter and Marshmallow Whey with the rest of the banana I had cut up and three egg whites.
My dinner was chicken breast with some Franks Red Hot Buffalo Sauce, a baked sweet potato with two servings of PB2 on top and some corn.
Looking for critiques, this is my first attempt at doing a refeed, so if there is anything I should change or add, let me know.~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-10-2013, 10:34 AM #278
My typical refeeds start with huge bowl of oatmeal with strawberry jam and later followed up by huge pasta/rice dish. And then cereal to top it off
Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141
"You miss 100% of the shots you don't take." - Wayne Gretzky
Always repping back.
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09-10-2013, 05:08 PM #279
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09-11-2013, 09:14 AM #280
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Tuesday, 9/10/13 Week 29
Bench Day
Warm Up Sets
Set 1 - 1x5, 105 lbs
Set 2 - 1x5, 130 lbs
Set 3 - 1x5, 160 lbs
Work Sets
Set 1 - 1x5, 170 lbs
Set 2 - 1x5, 195 lbs
Set 3 - 1x3, 225 lbs
Felt really sluggish and weak this day. Which is the opposite of how I thought I would feel after having a refeed on Monday. Woke up at 4:30am as normal and just felt tired and achy
Boring But Big Sets
Military Press 5X10 - 100 Lbs
Assistance/Accessory Work
Dumbbell Row - 5x10, 95 Lbs each arm
Decline Dumbbell Press - 2x10, 2X8, 80 lbs
Dips - 5x10 BW
Hammer Curls - 4x15, 30 lbers
Tuesday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-11-2013, 04:16 PM #281
- Join Date: Sep 2010
- Location: Texas, United States
- Age: 34
- Posts: 5,130
- Rep Power: 23601
^^^ pretty much this. My fats are always very low, less than 20, and I keep my protein no higher than bodyweight. I like to start off with a bagel in the morning, for lunch I'll have like chicken and pasta, oats preworkout, rice cakes and bananas for snacks. Sweet potato is good too yumm. Not bad though! How'd you like it? Did you lose anything the next day?
Patience, dedication, drive.
IG: @miscfit27
My Log:
http://forum.bodybuilding.com/showthread.php?t=156836923
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09-11-2013, 05:16 PM #282
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
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09-12-2013, 07:49 AM #283
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Wednesday 9/11/2013, Week 29
Deadlift Day
Warm Up Sets
Warm Up - 1x5, 175 Lbs
Warm Up - 1x5, 215 Lbs
Warm Up - 1x5, 260 Lbs
Work Sets
Set 1 - 1x5, 280 lbs
Set 2 - 1x5, 325 lbs
Set 3 - 1x4, 370 lbs
Didn't lock out the last rep so it doesn't count, Felt my energy was up this day in comparison to Tuesday, but I arrived at the gym around 25 mins late so I had to rush through my workout. Even with rushing it, I still wasn't able to get through all my assistance/accessory work.
Boring But Big Sets
Squats 5x10 - 190 Lbs
Assistance/Accessory Work
Romanian Deadlifts - 4x12 155 lbs
Leg Press Calf Extensions - 5x20 320 lbs
Wednesday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-13-2013, 08:29 AM #284
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Thursday 9/12/2013, Week 29
Military Press Day
Warm up Sets
Set 1 - 1x5, 70 lbs
Set 2 - 1x5, 90 lbs
Set 3 - 1x5, 105 lbs
Work Sets
Set 1 - 1x5, 115 lbs
Set 2 - 1x5, 135 lbs
Set 3 - 1x3, 150 lbs
Set 4 - 1x7, 140 lbs
Couldn't get the last 2 reps on my 3rd set, so I dropped the weight and added an extra set in
Boring But Big Sets
Decline Bench 5x10 - 130 Lbs *Paused Reps*
Assistance/Accessory Work
Penlay Rows - 5x10, 195 lbs
Seated Dumbbell Press - 3x10, 65 lbs
Shrugs - 4x12, 270 lbs
Dumbell Tricep Extension - 1x10 90 lbs, 1x10 75 lbs
Cable Bicep curls 3x12 140 lbs
Was running late again, so I had to cut some of my sets off
Thursday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-16-2013, 07:33 AM #285
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
As usual, no lifting last weekend, here is my Weekly Saturday Weigh In
I did lose weight for the first time in weeks so I guess the refeed day worked or it could be placebo, who knows.. Also here is a meal pic from Saturday morning, it's fall so made some Pumpkin Protein Waffles, there's an omelette in the pic as well that you can barely see
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-16-2013, 08:57 AM #286
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09-16-2013, 09:37 AM #287
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
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09-16-2013, 09:41 AM #288
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09-16-2013, 11:24 AM #289
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Pretty much took a serving of Pancake Mix, Scoop and a half of Cellucor Cinnamon Swirl (I used Cellucor Peanut Butter Marshmallow on Sunday and it still tasted good), Teaspoon of Baking Powder, nutmeg, cinnamon, water to get a good consistency then add a serving of Libby Pumpkin, mix it up and I put it in my waffle iron
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-17-2013, 07:11 AM #290
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Monday, 9/16/13, Week 30
Squat Day
Warm up Sets
Warm Up - 1x5, 150 Lbs
Warm Up - 1x5, 190 Lbs
Warm Up - 1x5, 225 Lbs
Work Sets
Set 1 - 1x3, 265 Lbs
Set 2 - 1x3, 305 Lbs
Set 3 - 1x3, 340 Lbs
Set 4 - 1x3, 315 Lbs
Guess I will continue bastardizing this program. On the last set you're supposed to do AMRAP, however since I only did 3 reps, I dropped some weight and then another set
Boring But Big Sets
Deadlifts 5x10 - 215 Lbs
Assistance/Accessory Work
Good Mornings - 4x12, 190 lbs
Leg Curl - 3x10 115 lbs
Leg Press Calf Extensions - 5x20 320 lbs
Incline Leg raises 4x12
Monday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-17-2013, 11:26 AM #291
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09-17-2013, 12:42 PM #292
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09-17-2013, 01:37 PM #293
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
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09-18-2013, 07:22 AM #294
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Tuesday, 9/17/13 Week 30
Bench Day
Warm Up Sets
Set 1 - 1x5, 105 lbs
Set 2 - 1x5, 130 lbs
Set 3 - 1x5, 160 lbs
Set 4 - 1x3, 170 lbs
Work Sets
Set 1 - 1x3, 185 lbs
Set 2 - 1x3, 210 lbs
Set 3 - 1x3, 235 lbs
Set 4 - 1x3, 225 lbs
Boring But Big Sets
Military Press 5X10 - 100 Lbs
Assistance/Accessory Work
Dumbbell Row - 5x10, 95 Lbs each arm
Decline Dumbbell Press - 2x10, 1X9, 80 lbs
Dips - 4x10 BW
Tricep Pushdowns - 4x15, 110 lbs
Also ran 4 miles in the PM... Running sucks
Tuesday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-19-2013, 07:10 AM #295
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Wednesday 9/11/2013, Week 29
Deadlift Day
Warm Up Sets
Warm Up - 1x5, 175 Lbs
Warm Up - 1x5, 215 Lbs
Warm Up - 1x5, 260 Lbs
Work Sets
Set 1 - 1x3, 305 lbs
Set 2 - 1x3, 350 lbs
Set 3 - 1x3, 390 lbs
Set 4 - 1x3, 360 lbs
Boring But Big Sets
Squats 5x10 - 190 Lbs
Assistance/Accessory Work
Romanian Deadlifts - 4x12 155 lbs
Chin ups - 4x10, BW
Ab Rope Crunches - 4x15
Wednesday's Macros (Refeed Day)
Tried to some of you guys advice regarding refeed macros in comparison to my last one. I dropped the protein and fat down some. Going to try to get the fat down more next week on my next refeed day.
Here is a random meal pic I took yesterday. Some french toast with bananas, Chocolate PB2 and some Walden Farms Pancake Syrup~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-20-2013, 08:02 AM #296
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Thursday 9/19/2013, Week 30
Military Press Day
Warm up Sets
Set 1 - 1x5, 70 lbs
Set 2 - 1x5, 90 lbs
Set 3 - 1x5, 105 lbs
Work Sets
Set 1 - 1x3, 125 lbs
Set 2 - 1x3, 140 lbs
Set 3 - 1x1, 160 lbs
Set 4 - 1x5, 145 lbs
Boring But Big Sets
Decline Bench 5x10 - 130 Lbs *Paused Reps*
Assistance/Accessory Work
Penlay Rows - 4x10, 195 lbs
Seated Dumbbell Press - 3x10, 65 lbs
Incline Bench Skullcrushers - 4x15 60 lbs
Cable Bicep curls 3x12 140 lbs
Thursday's Macros
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-20-2013, 08:34 AM #297
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
I also did a 4 mile run last night after work. Got a ticket though for $35 for being in the forest trail after sunset which sucked
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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09-22-2013, 11:18 AM #298
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09-23-2013, 07:11 AM #299
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
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09-24-2013, 06:51 AM #300
- Join Date: May 2011
- Location: Chicago, Illinois, United States
- Posts: 1,602
- Rep Power: 2438
Monday, 9/23/13, Week 31
Squat Day
Warm up Sets
Warm Up - 1x5, 150 Lbs
Warm Up - 1x5, 190 Lbs
Warm Up - 1x5, 225 Lbs
Work Sets
Set 1 - 1x5, 285 Lbs
Set 2 - 1x3, 320 Lbs
Set 3 - 1x2, 360 Lbs
Set 4 - 1x5, 310 Lbs
Boring But Big Sets
Deadlifts 5x10 - 215 Lbs
Assistance/Accessory Work
Good Mornings - 3x12, 190 lbs
Leg Curl - 3x10 115 lbs
Leg Press Calf Extensions - 4x20 320 lbs
Incline Leg raises 4x12
Monday's Macros (Refeed Macros)
~ What is Dead will Never Die Crew
~Add me as a friend on MyFitnessPal & Instagram: StephSkywalker
I also have a Log. Check it out
http://forum.bodybuilding.com/showthread.php?t=152157923
Gym Maxes - 420 Squat/300 Bench/465 Deadlift = 1,185 Total
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