Tbear Terrorized weights with TeamGat Nitraflex

[taydbear7]

Egg whites with turkey, spinach, feta cheese, red onions, and tomato



Flex Friday (actually this was taken on Thursday)

[wishiwasdivin]

Still going strong

[scottyb05]

A lot of preworkouts are labeled as one scoop formulas, but fail to deliver. Glad you found one that is a true one scooper! Some serious workouts, you are definitely putting some work in. Nice work man!

[gregmh]

Just got caught back up in here... Great log and amazing detail...

So it looks like you are back in full swing after the little break... congrats... It takes me forever to get back into the groove

Greg

[papi93]

Had to google Car Driver exercise. You pick that one up at bb.com?

[scottyb05]

Had to google Car Driver exercise. You pick that one up at bb.com?

I've seen it in a few routines over the years. Have also seen it called a few different names lol

[taydbear7]

6/28/2015 � Chest, triceps, and abs

I don�t usually workout on Sunday but with the holiday approaching I decided to get an early start on the week. I decided to workout in different location so didn�t know what to expect regarding the equipment and people.

Bench press
Warmup: 135x12
155x10
165x5
175x4
185x4
Target: 8-12

Incline dumbbell press
45x12
50x11
55x7
Target: 8-12
Drop set
55x6
45x7
Target: 5

Incline dumbbell flyes
25x12
25x12
30x8
Target: 8-12
Drop set:
35x4
30x5
25x5
Target:4

cable crossover
40x14
40x14
50x6
Target: 8-12

skullcrusher superset with dumbbell pull over
50x12; 45x12
60x9; 45x9
60x8; 50x7
Target: 8-12

cable rope pushdown
80x10
80x8
80x8
Target: 8-12

Finisher
dips superset with pushup
Bwx3; bwx3

cardio - treadmill

6 minutes on 6.4 speed

Total weights lifted: 15,375 lbs
Total workout time: 1 hour 7 minutes
Total cardio time: 6 minutes
Grade: 9/10

Summary: I decided to add an extra set to my bench press today. It went smooth except arms got a nice burned after the final set. Jumped over incline dumbbell and noticed a nice gain from previous week. I sub out tricep kickback and added in dumbbell pullover. I like that a lot better. I might add kickback as a finisher next time. Another nice session that went by so fast with so much energy I hopped on the treadmill. I could have gone longer but the plan was to go swimming afterward. I got home and the wife said swimming is cancelled so a little mad about that. I tried adding dips superset with pushup as a finisher and could barely do them.

Today�s Music:
Bush � Man on the Run



Macros:
Calories 1,243 ; carbs 66g; fat 26g; protein 185g

Meals:
Breakfast:
Egg white omolette with spinach and turkey: 300 cals; fat 9g; carbs 6g; protein 48g
1 scoop MT vanilla cake: 130 cals; carbs 4g; fat 2g; protein 24
Lunch:
Kroger turkey smoked sausage: 210 cals; carbs 26g; fat 8g; protein 12g
Green Beans steamed 1cup: cals 31g; carbs 8g; fat 0g; protein 2g
Dinner:
Honeysuckle white turkey breast tenderloin 4 oz: 130 cals; carbs 4g; fat 4g; protein 21g
Green giant corn on cob 1 mini: 50 cals; carbs 9g; fat 1g; protein 2g
Snack:
none

Supplements:
Preworkout: Nitraflex Pina Colada � 1 scoop with 8 oz water
Intra: Peach mango muscle martini � 1 scoop with 10 oz water
Postworkout: Animal Double Chocolate Chip � 1 scoops
IFORCE mutlivitamins � 2x (breakfast and lunch)
Controlled Lab fish oil � 2x (breakfast and lunch)
3 pm: 1 scoop with Animal Chocolate Chip
6 pm: 1 scoop Blue Star Chocolate covered banana
7 am: 1 scoop Muscletech Platium Vanilla Cake
Dinner:
9:30 pm � Musclepharm cookies and cream casein

Fitness joke:
�I spend my time in the gym doing diddly squats�

[taydbear7]

A lot of preworkouts are labeled as one scoop formulas, but fail to deliver. Glad you found one that is a true one scooper! Some serious workouts, you are definitely putting some work in. Nice work man!

Thanks for allowing me to test this product out. You are correct it's a true 1 scoop formula and still using one scoop in my third week. Also the flavor is awesome.

Had to google Car Driver exercise. You pick that one up at bb.com?

I'm not sure. I read it a while back talking about using it as a finisher on shoulder day. I think it was on here.

[papi93]

You feel anything from the Calcium Fructopyranose Borate or is it hard to tell? Seemed to help me recover from workouts a little faster.

[scottyb05]

6/28/2015 � Chest, triceps, and abs

I don�t usually workout on Sunday but with the holiday approaching I decided to get an early start on the week. I decided to workout in different location so didn�t know what to expect regarding the equipment and people.

Bench press
Warmup: 135x12
155x10
165x5
175x4
185x4
Target: 8-12

Incline dumbbell press
45x12
50x11
55x7
Target: 8-12
Drop set
55x6
45x7
Target: 5

Incline dumbbell flyes
25x12
25x12
30x8
Target: 8-12
Drop set:
35x4
30x5
25x5
Target:4

cable crossover
40x14
40x14
50x6
Target: 8-12

skullcrusher superset with dumbbell pull over
50x12; 45x12
60x9; 45x9
60x8; 50x7
Target: 8-12

cable rope pushdown
80x10
80x8
80x8
Target: 8-12

Finisher
dips superset with pushup
Bwx3; bwx3

cardio - treadmill

6 minutes on 6.4 speed

Total weights lifted: 15,375 lbs
Total workout time: 1 hour 7 minutes
Total cardio time: 6 minutes
Grade: 9/10

Summary: I decided to add an extra set to my bench press today. It went smooth except arms got a nice burned after the final set. Jumped over incline dumbbell and noticed a nice gain from previous week. I sub out tricep kickback and added in dumbbell pullover. I like that a lot better. I might add kickback as a finisher next time. Another nice session that went by so fast with so much energy I hopped on the treadmill. I could have gone longer but the plan was to go swimming afterward. I got home and the wife said swimming is cancelled so a little mad about that. I tried adding dips superset with pushup as a finisher and could barely do them.

Today�s Music:
Bush � Man on the Run



Macros:
Calories 1,243 ; carbs 66g; fat 26g; protein 185g

Meals:
Breakfast:
Egg white omolette with spinach and turkey: 300 cals; fat 9g; carbs 6g; protein 48g
1 scoop MT vanilla cake: 130 cals; carbs 4g; fat 2g; protein 24
Lunch:
Kroger turkey smoked sausage: 210 cals; carbs 26g; fat 8g; protein 12g
Green Beans steamed 1cup: cals 31g; carbs 8g; fat 0g; protein 2g
Dinner:
Honeysuckle white turkey breast tenderloin 4 oz: 130 cals; carbs 4g; fat 4g; protein 21g
Green giant corn on cob 1 mini: 50 cals; carbs 9g; fat 1g; protein 2g
Snack:
none

Supplements:
Preworkout: Nitraflex Pina Colada � 1 scoop with 8 oz water
Intra: Peach mango muscle martini � 1 scoop with 10 oz water
Postworkout: Animal Double Chocolate Chip � 1 scoops
IFORCE mutlivitamins � 2x (breakfast and lunch)
Controlled Lab fish oil � 2x (breakfast and lunch)
3 pm: 1 scoop with Animal Chocolate Chip
6 pm: 1 scoop Blue Star Chocolate covered banana
7 am: 1 scoop Muscletech Platium Vanilla Cake
Dinner:
9:30 pm � Musclepharm cookies and cream casein

Fitness joke:
�I spend my time in the gym doing diddly squats�

Nothin better than making gains on the incline! That's one of the best feelings is putting up solid weight on incline bench. Mine was weak for a while until i put a lot of focus towards it. I started doing much more incline than flat, and noticed better development in my chest.

[taydbear7]

6/29/2015 Back & Biceps

I could not fall asleep for some odd reason. I don�t know if taking Nitraflex around 2 pm gave me all that energy to stay awake. It woke up felt doms in my triceps and chest so that means I had a great workout.

pull up
Bw x 10
Bw x 6
Bw x 6
Target: 10

close grip lat pulldown
105x12
120x11
Target: 8-12
Drop set
150x3
135x3
120x3
Target: 4

Barbell row
Warmup: 95x12
115x12
135x8
135x6
Target: 8-12

cable row
105x12
120x11
135x9
150x6
Target: 8-12

superset: straight arm pulldown & bent over two dumbbell row
80x15; 40x8
80x15; 40x8
80x15; 40x8
Target: 15; 10

curl
50x14
60x10
70x6
Target: 12-14
Drop set
Ran the rack
70x6
60x5
50x5
40x5
30x5
20x6
Target: 4-6

cable overhead curl
40x12
50x7
50x6
Target: 10-12

standing calf raises
230x10
240x10
250x10
260x10
Target: 10

seated calf raises
2 45 plates 25 plate x 15
2 45 plates 25 plate x 15
2 45 plates 25 plate x 8
2 45 plates 25 plate x 12
Target: 15

Total weights lifted: 36,030 lbs
Total workout time: 1 hour 2 minutes
Total cardio time: 0 minutes
Grade: 7.5/10

Summary: Monday is usually an hour�s workout for me because of the gym opens a little later than the rest of the week. I�m going to make Monday my cardio day in the future. I decided to start out with pullup because last time I try to do these as finisher I had no feeling in my forearms. I added cable row because I like doing the negative on those. I really spent a lot of time on my back which in my opinion is one of my weak area. I might have to cut out calf raises all together because that is my strongest asset.

Today�s Music:
Pillar - Reckoning



Macros:
Calories 1,761 cals; carbs 184g; fat 63; protein 122

Meals:
Breakfast:
Kroger banana flavored oatmeal: 140 cals; carbs 26g; fat 3g; protein 3g
Lunch:
Kroger turkey smoked sausage: 210 cals; carbs 26g; fat 8g; protein 12g
Green Beans steamed 1cup: cals 31g; carbs 8g; fat 0g; protein 2g
Dinner:
Shrimp po-boy: 490 cals; carbs 46g; fat 26g; protein 12g
Snack:
10 am � Emerald Almond 100 cals; carbs 4g; fat 9g; protein 4g
10 am � banana: 105 cals; carbs 27g, fat 0g; protein 1g

Supplements:
Preworkout: Nitraflex pina colada
Intra: Peach mango muscle martini
Postworkout: Animal double chocolate chip 1 scoop with unsweetened almond milk
IFORCE mutlivitamins � 2x (breakfast and lunch)
Controlled Lab fish oil � 2x (breakfast and lunch)
10:30 am: HIT Tropical Fruit Creatine 1 scoop
7 pm: Labrada Lean Pro 8 C & C � 1 scoop
Bedtime: Universal ZMA � 3 pills
Dinner: none

Fitness joke:
�I did lose 4 pounds this week, but found it in the refrigerator this weekend�

[taydbear7]

You feel anything from the Calcium Fructopyranose Borate or is it hard to tell? Seemed to help me recover from workouts a little faster.

I had no clue what this is so I google the term. I have to be honest I really haven't thought much about how I'm recovering nicely but then I thought about it and have to say something is helping me with the recovery stage. Also don't know if it's something in Nitraflex but I'm feeling a little more friskier. LOL

[ScottRoland]

The level of awesome here can not be measured............

[scottyb05]

I had no clue what this is so I google the term. I have to be honest I really haven't thought much about how I'm recovering nicely but then I thought about it and have to say something is helping me with the recovery stage. Also don't know if it's something in Nitraflex but I'm feeling a little more friskier. LOL

Could be the temporary elevation of T levels from the CFB. Have you taken yohimbine before? I know yohimbine is used as an aphrodisiac.. a lot of cases if it used to combat the sexual side effects of antidepressants. Granted, it's alpha-y in nitraflex as opposed to yohimbine. I would have to see if alpha-y breeds the same sexual results as yohimbine because I am not certain. I know they are similar to eachother but not sure of the libido side of things.

[InfiniteRecomp]

My impression of the Calcium Fructopyranose Borate was that it modulates, or suppresses estrogen, thereby effectively increasing testosterone. What I noticed from it was though I started mine during a break off from a t-booster, my mood was improved - for me that's a sign of estro modulation.

[gregmh]

I had no clue what this is so I google the term. I have to be honest I really haven't thought much about how I'm recovering nicely but then I thought about it and have to say something is helping me with the recovery stage. Also don't know if it's something in Nitraflex but I'm feeling a little more friskier. LOL

CFB is one of the only clinical proven test boosters... Some of the studies are actually a good read...

Could be the temporary elevation of T levels from the CFB. Have you taken yohimbine before? I know yohimbine is used as an aphrodisiac.. a lot of cases if it used to combat the sexual side effects of antidepressants. Granted, it's alpha-y in nitraflex as opposed to yohimbine. I would have to see if alpha-y breeds the same sexual results as yohimbine because I am not certain. I know they are similar to eachother but not sure of the libido side of things.

Always about the sex with you... =(

My impression of the Calcium Fructopyranose Borate was that it modulates, or suppresses estrogen, thereby effectively increasing testosterone. What I noticed from it was though I started mine during a break off from a t-booster, my mood was improved - for me that's a sign of estro modulation.

Good points... Estrogen level changes can greatly effect your mood... and energy levels

[scottyb05]

CFB is one of the only clinical proven test boosters... Some of the studies are actually a good read...



Always about the sex with you... =(



Good points... Estrogen level changes can greatly effect your mood... and energy levels

Was only giving him insight on where the friskyness could be coming from... thought you'd be proud of me

[taydbear7]

6/30/2015 Legs & Abs

The wife wasn�t feeling good so it was a peaceful night getting to bed early. I had to make a late night run to get her some medicine but decided to take some Universal ZMA to see if that will help me fall asleep faster. If not I might have to take melatonin. Alarm went off so got about six hours of sleep and got up with no problem.

Barbell Squat
Warmup: 135x10
185x12
185x10
205x7
205x7
225x3
205x7
185x10
Target: 8-12
Not in blueprint so added this in.

Superset: leg extension & seated leg curl
120x10; 100x10
120x10; 100x10
130x10; 100x10
130x10; 110x10
140x10; 110x10
140x10; 100x10
150x8; 110x8
150x9; 11x10
Target: 10

Front squat
135x10
Target 14-16
145x5
Target: 8-12

cable crunch
125x15
140x15
155x11
170x8
Target: failure

walking lunges
40 x 4 each side

Total weights lifted: 39,445 lbs
Total workout time: 1 hour 11 minutes
Total cardio time: 0 minutes
Grade: 8.5/10

Summary: I was really hoping to do low weight high volume but decided to go heavy instead since I might not be working for a while over Independence Day. I decided to add an extra set to just about everything. Noticed strength increase on squat and should be doing 205 a little easier next week. I decided to superset leg extension with leg curl because they were right next to each other. Feel a really good burn with leg extension. I have to be carefully with leg curl because I don�t want to put too much pressure on my Achilles where I had my surgery. I was going to do a finisher combo of lunges and front squat but the dude was doing shoulder shrug inside the squat rack so I decided to do some lunges while I waited.

Today�s Music:
Project 86 � Wait for the Siren



Macros:
Calories 1,863, carbs 134g; fat 65g; protein 189g

Meals:

Breakfast:
Egg white omolette with spinach and turkey: 300 cals; fat 9g; carbs 6g; protein 48g

Lunch:
Kroger turkey smoked sausage: 105 cals; carbs 13g; fat 4g; protein 6g
Green Beans steamed 1cup: cals 31g; carbs 8g; fat 0g; protein 2g
Dinner:
Turkey and cheese wrap: 320 cals; carbs 33g; fat 14g; protein 15g

Snack:
Mid morning: Fitcrunch cookies and cream � 190 cals; carbs 14g; fat 8g; protein 16g
Mid afternoon: Fitcrunch peanut better: 190 cals; carbs 14g; fat 8g; protein 16g
Late night:

Supplements:
Preworkout: Nitraflex pina colada � 1 scoop with 8 oz water
Intra: Peach mango muscle martini � 1 scoop with 11 oz water
Postworkout: Animal Chocolate Chip whey vanilla 2 scoop
IFORCE mutlivitamins � 2x (lunch and dinner)
Controlled Lab fish oil � 2x (lunch and dinner)
9:30 am: Beast blue raspberry creatine
Animal ZMA 3 pills

[papi93]

Your situation is not as extreme as mine but I think wives should have a bedtime like kids.

[taydbear7]

Your situation is not as extreme as mine but I think wives should have a bedtime like kids.

I agree. Nothing good happens after 10 pm.

[scottyb05]

Superset the back squat and front squat for ultimate torture!

Love your detail man, thanks for the awesome log so far!

[taydbear7]

7/2/2015 Shoulder and calves

It was an exhausting night. My youngest son turned 5 so we had a birthday for him at some place with a bunch of inflatables. Also work had a fourth of July celebration so nutriotion has been horrible. I�m back at today but the good part is was I so tired I feel asleep probably five minutes after turning off the light while the wife was checking ********.

Dumbbell shoulder press
45x16
50x12
Target: 12-16
Drop set
55x6
50x3
45x5
Target: 4-6

dumbbell side raise
25x12
25x12
Target: 10-12
Drop set
30x6
25x6
20x6
15x6
5x20
----------> ran the rack

reverse machine flyesl
90x12
90x11
90x9
Target: 10-14

superset: barbell over head & barbell upright row
40x12; 95x10
40x12; 95x10
50x7; 95x10
Target: 10-14

face pull
80x14
9512
120x10
120x12
Target: 10-14

Standing calf raises
230x10
240x10
250x10
260x10
Target: 10

seated calf raises
2 plates 25 plate � 15
2 plates 25 plate � 14
2 plates 25 plate - 14
2 plates 25 plate- 10
Target: 15

OHP
65x6
85x5
95x3
95x3
Target: 5

Finisher
superset: car driver & front dumbbell raise
25 plate 8 each side; 20x10
25 plate 7 each side; 20x10

Total weights lifted: 32,485 lbs
Total workout time: 1 hour 26 minutes
Total cardio time: 0
Grade: 9.5/10

Summary: Shoulder is becoming my favorite day. I could have gone even longer if I didn�t need to get home and get ready for work. Added face pull and sub out reverse fly. While I was running the rack on side shoulder raise, the 10 pound dumbbell was nowhere to be found to that is the reason I skipped it. Calf workout was lacking because still not recovered from Tuesday. I really like supersetting exercise because that is where I really felt a good pump and sweat like a greased pig.
After three weeks, Nitraflex is still a true one scoop preworkout. I found my sweat spot to be with 8 ounces of water. The energy and focus is the biggest aspect of it. Pump is also great too which I�m really surprised by it because as far as I can tell on the ingredient panel there isn�t a ton on there so I don�t have to add pump products to this preworkout.


Today�s Music:
Red � End of Silence


Macros:
Calories 1,604 cals; carbs 163g; fat 47g; protein 158g

Meals:
Breakfast:
Kroger instant oatmeal � 140 cals; carbs 26g; fat 3g; protein 3g
Chobani greek yogurt � 90 cals; carbs 7g; fat 0g; protein 15g

Lunch:
Chick Fil A 8 nuggets: 270 cals; carbs 10g; fat 13g; protein 28g
pineapple 1 cup: 60 cals; carbs 15g; fat 0g; protein 1g
small kiwi: 42 cals; carbs 10g; fat 0g; protein 1g

Dinner:
Grilled pork tenderolin: 140 cals; carbs 23g; fat 5g; protein 21g
boudin: 330 cals, carbs 27g; fat 9g; protein 33g
sweet potatoe friends: 140 cals; carbs 24g; fat 5g; protein 1g

Snack:
Mid morning: almonds � 100 cals; carbs 4g; fat 9g; protein 4g
Mid afternoon: strawberry
Late night: nothing

Supplements:
Preworkout: Nitraflex pina colada
Intra: Peach Mango muscle martini
Postworkout: Animal cookies and cream 2 scoops
Iforce mutlivitamins � 2x (breakfast and lunch)
Controlled Lab fish oil � 2x (breakfast and lunch)
11:00 am: HIT creatine tropical citrus
Animal ZMA � 3 pills

[wishiwasdivin]

Solid shoulder session man..

Hope you enjoy your 4th of July weekend

[papi93]

Crazy volume on the shoulders part of your workout. You really blew that part of your workout away.

[scottyb05]

Crazy volume on the shoulders part of your workout. You really blew that part of your workout away.

This!
Happy birthday to the little man! Have a good weekend brotha

[gregmh]

Your situation is not as extreme as mine but I think wives should have a bedtime like kids.

If I could put the whole family to bed at 9pm... I would be happy

Superset the back squat and front squat for ultimate torture!

Love your detail man, thanks for the awesome log so far!

Hate that Superset... it's always torture..

7/2/2015 Shoulder and calves

It was an exhausting night. My youngest son turned 5 so we had a birthday for him at some place with a bunch of inflatables. Also work had a fourth of July celebration so nutriotion has been horrible. I’m back at today but the good part is was I so tired I feel asleep probably five minutes after turning off the light while the wife was checking ********.

My youngest is turning 5 the end of August... I pray 5 is better than 4... lol

Congrats and I hope the little one had a great day...

Greg

[hdeindorfer]

7/2/2015 Shoulder and calves

It was an exhausting night. My youngest son turned 5 so we had a birthday for him at some place with a bunch of inflatables. Also work had a fourth of July celebration so nutriotion has been horrible. I’m back at today but the good part is was I so tired I feel asleep probably five minutes after turning off the light while the wife was checking ********.

Dumbbell shoulder press
45x16
50x12
Target: 12-16
Drop set
55x6
50x3
45x5
Target: 4-6

dumbbell side raise
25x12
25x12
Target: 10-12
Drop set
30x6
25x6
20x6
15x6
5x20
----------> ran the rack

reverse machine flyesl
90x12
90x11
90x9
Target: 10-14

superset: barbell over head & barbell upright row
40x12; 95x10
40x12; 95x10
50x7; 95x10
Target: 10-14

face pull
80x14
9512
120x10
120x12
Target: 10-14

Standing calf raises
230x10
240x10
250x10
260x10
Target: 10

seated calf raises
2 plates 25 plate – 15
2 plates 25 plate – 14
2 plates 25 plate - 14
2 plates 25 plate- 10
Target: 15

OHP
65x6
85x5
95x3
95x3
Target: 5

Finisher
superset: car driver & front dumbbell raise
25 plate 8 each side; 20x10
25 plate 7 each side; 20x10

Total weights lifted: 32,485 lbs
Total workout time: 1 hour 26 minutes
Total cardio time: 0
Grade: 9.5/10

Summary: Shoulder is becoming my favorite day. I could have gone even longer if I didn’t need to get home and get ready for work. Added face pull and sub out reverse fly. While I was running the rack on side shoulder raise, the 10 pound dumbbell was nowhere to be found to that is the reason I skipped it. Calf workout was lacking because still not recovered from Tuesday. I really like supersetting exercise because that is where I really felt a good pump and sweat like a greased pig.

After three weeks, Nitraflex is still a true one scoop preworkout. I found my sweat spot to be with 8 ounces of water. The energy and focus is the biggest aspect of it. Pump is also great too which I’m really surprised by it because as far as I can tell on the ingredient panel there isn’t a ton on there so I don’t have to add pump products to this preworkout.

Even though you say nutrition has been "horrible," looks like you had plenty of fuel for this killer shoulder workout! Not to mention you can probably count the time spent chasing kids on inflatables as cardio! Lol

Also, 1600 cals is pretty low. I also noticed quite a few logs with around 1400 cals. You mentioned in your original post that your TDEE was 1900 cals. So, you're eating a bit below maintenance. I can't imagine eating that little AND chasing kids around AND destroying shoulders. I know it sounds counter-intuitive, but I'd recommend eating a bit more. You also mentioned you're avoiding IIFYM. So, I'm curious what exactly you're basing your nutrition decisions on?

Hope you had a happy holiday!

[InfiniteRecomp]

Tbear has something against pop-tarts. That's my guess. Probably had dreams like this:

[taydbear7]

7/5/2015 Back & Biceps

I didn�t eat too terrible over the weekend. Had some BBQ pull pork, some baked beans, and a little bit of cobbler. As we were traveling home I knew I had to get a workout in since I took Saturday off and I can�t stand to be inactive for two consecutive days. I couldn�t decide if I wanted to do cardio or lift so I ended up lifting since I knew I could get a long workout in.

Barbell row
Warmup: 95x12
115x12
135x8
135x6
155x5
Target: 8-12

pull up
Bw x 6
Bw x 5
Bw x 5
Target: 10

close grip lat pulldown
105x12
120x9
Target: 8-12
Drop set
150x4
135x4
120x4
Target: 4

cable row
120x12
135x10
150x7
165x4
Target: 8-12

straight arm pulldown
80x15
80x15
95x9
95x11
95x6
Target: 15

curl
50x14
60x10
70x6
Target: 12-14
Drop set
Ran the rack
60x4
50x4
40x4
30x4
20x6
Target: 4-6

spider curl & hammer curl
40x8; 25x10
40x8; 30x6
Target: failure

cable overhead curl
40x10
40x10
Target: 10-12

standing calf raises
240x10
250x10
260x10
270x10
Target: 10

seated calf raises
2 45 plates 25 plate x 15
2 45 plates 25 plate x 15
2 45 plates 25 plate x 14
2 45 plates 25 plate x 12
Target: 15

Total weights lifted: 39,395 lbs
Total workout time: 1 hour 19 minutes
Total cardio time: 4 minutes
Grade: 8.5/10

Summary: Even though I didn�t hit some target number I decided to go heavy so push myself to see how close I would get to the target. I decided to do barbell row because of the compound movement before moving on to accessory work. The only thing I skipped out on was one arm dumbbell row only because all the benches were taken. I really got a good pump with the close grip lat pulldown. By the time I moved on to bicep I like running the rack but will try to do negative next time. I had a guy standing in my way so I couldn�t move as fast. When I got to the spider curl the bicep was scream. That is the reason for only two sets and the same thing with overhead cable curl. Biceps were scream so I decided to move on to the calf machine. I went up in weight for the standing calf machine and knocked out more reps at same weight with the seated calf raise. Overall a great session even though I didn�t have a real lunch.

Today�s Music:
P.O.D � Satellite



Macros:
Calories 1,306; carbs 168g; fat 35g; protein 72g

Meals:
Breakfast:
Belgian Waffles, 2 serving: 275 cals, carbs 33g; fat 11g, protein 5g
Lunch:
Gatorade protein bar: 340 cals; carbs 43g; fat 10g; protein 20g
Dinner:
Hissho Sushi rolls 8 pieces: 219 cals; carbs 32g; fat 5g; protein 11g
1 cup jasmine white rice: 205 cals; carbs 45g; fat 0g; protein 4g
Long bean salad: 132 cals; carbs 14g; fat 8g; protein 2g
Snack:
none

Supplements:
Preworkout: Nitraflex pina colada
Intra: Peach mango muscle martini
Postworkout: 1 scoop Blue Star Iso-Smooth vanilla
IFORCE mutlivitamins � 0x
Controlled Lab fish oil � 0x
8 pm: 1 scoop Blue Star Iso-Smooth Vanilla
Bedtime: Universal ZMA � 3 pills

Fitness joke:
�I�m on three diets�Well, you don�t get enough to eat on just one, do you?�

[taydbear7]

Crazy volume on the shoulders part of your workout. You really blew that part of your workout away.

Thanks! Traps were sore for a few days. Shoulder is becoming one of the favorite part to work.

Even though you say nutrition has been "horrible," looks like you had plenty of fuel for this killer shoulder workout! Not to mention you can probably count the time spent chasing kids on inflatables as cardio! Lol

Also, 1600 cals is pretty low. I also noticed quite a few logs with around 1400 cals. You mentioned in your original post that your TDEE was 1900 cals. So, you're eating a bit below maintenance. I can't imagine eating that little AND chasing kids around AND destroying shoulders. I know it sounds counter-intuitive, but I'd recommend eating a bit more. You also mentioned you're avoiding IIFYM. So, I'm curious what exactly you're basing your nutrition decisions on?

Hope you had a happy holiday!

Hi Heidi. First congrats on the rep spot. To answer your question, usually I'm pretty basic when it comes to nutrition. I usually like to do chicken or fish for my protein then broccoli or green beans for veggies and then a cup of brown or white rice. As you can see I'm a not doing a great job of that. At one my point that was all I was eating but the wife got tired of cooking two meals so I try my best to work around what she cooks. As for as IIFYM, I use to do that when I wanted pizza, burgers, and dessert I would use that as an excuse because I would barely eat then load up on the greasy stuff. Hope that answer all your question, feel free to ask away.