2x-eed's training log- Goal: Building mass

[2X-eed]

Ok here we go with my first log ever.

Details:

-Trying to get over a shoulder injury, AC inflamation, possible small tear in the AC, bicipital joint, labrum, or rotator cuff. Arthogram is coming in a few weeks

-Lost lots of size (and a crazy amount of strength) during injury, but I never stopped working out legs, abs, lower back

-Been back for about 3 months after no upper body work (Besides physical therapy) for 6 months, still lifting much lighter than I previously had to avoid re-injury

Diet:

-On my training days, I will be shooting for 50/35/15 carb/protein/fat ratio, non training days 40/40/20

Supplements Stack: WMS, VasoXplode, Xtend, ON Whey, Ultra Peptide, Animal Pak, Animal Flex, Super Cissus RX, Green Tea, Fish oil, Creatine mono (for off days)

Training: Full body 3x/week program

This is what I've been doing for the past 4 weeks, and will continue for another 3 before selecting my next routine (open for suggestions):

Saturday:

Squats- 3x8
Superset A: Incline Bench- 3x8
Superset B: Pullups- 3x fail
1 set pushups to failure
Shoulder routine (for injury)- 1 set of each, (all on cables, all 15 reps, light weight)- pullovers, one arm side pullover, lateral raise, side raise, straight arm internal and external rotation, regular internal external rotation
Superset A: Tricep rope pushdown- 3x10
Superset B: Hammer Curl- 3x10
Calf raises- 75 reps with as much weight as I can doing 15 reps, 10 second rest between, as many sets as it takes
Cable crunch- 3x10
Lower back- 1 set each Hyper extensions, donkey kick, lying hip raise


Monday:

Stiff legged deadlift- 3x8
Superset A: Decline Bench- 3x8
Superset B: Row: 3x8
1 set pushups to fail
Light behind the head military press: 3x 12-15
Overhead cable rope tricep extenstions: 2x10
Barbell reverse curl: 3x10
Calves: Same as Saturday
Abs: 50 reps of hanging knee raises, as many sets as it takes with 10 seconds rest between
Lower back- Same as Saturday

Wednesday:

Superset A: Trap bar deadlift (my favorite exercise of all time)- 3x8
Superset B: Bodyweight inverted Row- 3x failure
Flat Dumbell Chest press- 3x8
Shoulder Routine- same as Saturday
Superset A: Tricep cable pushdown with bar- 3x10
Superset B: Barbell Curl- 3x8
Forearm routine- 1 set each- Wrist curl(15), wrist roller(as much as possible with 10 lbs hanging), behind the back wrist curl(15), hand squeeze(failure)
Calves- Same as Saturday
Abs- Cable crunch, 50 reps, as many sets as needed @ 200 lbs
Lower back- Same as Saturday

I will also try to get in to do a light session of cardio 2x/week, approximately 20-30 minutes of low intensity.

Since my body does not respond well to long cutting and bulking periods (I gain too much fat or lose too much muscle), I will be doing shorter cycles, a 3 month bulk, and then cut for a 4-6 weeks, and repeat. I am just starting bulking, so I plan on starting my cut beginning in January.

Warning: wear sunglasses before looking at the pics or else you may be blinded. I haven't tanned in a while.

[2X-eed]

Wake up 11:30 am (slept late last night)

11:45am: Super Cissus RX

12:00pm: 1/2 cup oats, 1 cup milk, 1 1/2 scoops whey

2:30pm: Rib eye steak, 2 cups milk, 1 green apple, Animal Pak

4:00pm: 5g creatine

5:30pm: 1 cup brown rice (cooked), 1 cup spinach (cooked), 1 chicken breast, 1 cup red grapes, Animal Flex

8:30pm: 3 eggs, 1 slice pepper jack cheese, 2 cups milk, 1 small apple

9:45pm: 1 cucumber

11:20pm: Super Cissus RX

11:30pm: I scoop Ultra Peptide, 1 cup milk

Hittin' the sack @ 12:30 am

[2X-eed]

I didn't wind up going to bed til about 1:30am last night. I still got some good sleep.

Wake up 11:00am

11:15am- Super Cissus RX

11:30am- 1/2 cup oats, 1 1/2 scoops whey, 1 cup 2% milk, 1/2 cup fava beans (cooked), 1 slice whole wheat bread, 1 tspn olive oil

2:30pm- 1 can tuna, 1 tbsp mustard

4:30pm- 2 drumstick chicken legs, 1 thigh, 1 baked potato, 1/2 small stalk broccoli, 1 apple, 3 fish oil pills, animal pak

6:00pm: 5g creatine

7:00pm- 1/2 chicken, 1/2 baked potato, the other half of that broccoli, 2 cups 1% milk, 1 apple, animal flex

8:45pm- Super Cissus RX

9:00pm- 1/2 wheat pita, 3 tbsp Peanut butter, 1 tbsp organic honey, 1 cup milk, 3 fish oil pills

10:45pm: 1 scoop Ultra Peptide, 1 cup milk

11:00pm: Sleep (hopefully)

[2X-eed]

Diet today:

6:00am: Super Cissus RX

6:10am: 1/2 cup oats, 1 cup 1% milk, 2 scoops whey

8:30am: 2 oz peanuts

10:00am: 3 eggs, 2 slices pepper jack cheese, 1 wheat pita, 1 green apple

2:00pm: 6 inch Subway Steak and cheese sub, 2x meat, tomatoes, lettuce, green peppers, swiss, a hint of light mayo on wheat, Animal Pak

4:30pm: VasoXplode

5:30-6:30pm (workout time): 4 scoops Xtend

6:30pm: ON 2:1:1 (got a few samples in the mail)

7:00pm: 4 meat pies, 2 bannanas, Animal Flex

9:00pm: 2 more meat pies, 12 oz 1% milk, 1 green apple

11:20pm: Super Cissus RX

11:30pm: Ultra Peptide shake, 1 cup 1% milk

11:45pm: Sleep
Workout stats (workout listed above, only logging the exercises that matter the most):

Squat- 215x8
Incline Bench- 165x8 (I know that's fairly weak, but my shoulder can't handle too much weight)
Pullups (fairly wide grip)- 13, 9, 7
Hammer Curl- 30 lb dumbellsx8
Tricep cable rope extension- 130x12,10,8

[2X-eed]

Diet today:

6:30am: Super Cissus RX

6:45am: 1/2 cup oats, 1 1/2 scoops whey, 1 cup 1% milk, 1 bannana

9:00am: Kashi Granola bar

11:30am: 1 cup brown rice (cooked), stir fry with lots of steak, broccoli, and onions, 1 cup grapes, 1 bannana, Animal Pak

3:30pm: 1 cup basmati rice, 1 1/2 cup white beans, 5 oz lamb, 2 cups 1% milk, pear, Animal Flex

5:30pm: 1 scoop whey, 1 cup 1% milk, 1/2 cup oats (PWO)

6:15: 1/2 Pomaeranate

8:15-11:30pm: (CHEAT MEAL) 1 cup almonds, 2 oz beef jerky, 1 slice plain cheese pizza, 1 slice with beef and onions, 1 small browinie, handfull of Lays chips

12:00am: 5g creatine

And now I feel like the biggest fat ass that ever lived.

1:30am: Sleep
Workout:
Light cardio: 30 minute walk through the park, up and down hill on the trails

[BIGNFIT]

I am following up with you bro. Lamb's meat is fatty Z.

[2X-eed]

I am following up with you bro. Lamb's meat is fatty Z.

Thanks bro. I know I don't prefer lamb, but my mom already cooked and she gets offended when I don't eat her food. Mom's feelings > Nutrition. I don't eat it much, and I will keep it mind. Thanks for the input, it's always welcome. Looking forward to your visit.

[2X-eed]

Firstly, I felt nasty all last night and today from that cheat meal last night. I promise myself I'll never have another cheat meal again, until the next one.

Today's diet:

11:00am: wake up

11:15am: Super Cissus RX

11:30am: 1/2 cup oats, 1 scoop whey, 1 cup 1% milk, 1 banana, 1 slice whole grain bread

1:00pm: 2 scoops VasoXplode

1:45-2:45pm: 4 scoops Xtend (workout)

2:45pm: 2:1:1 (I have a review of this in the product review section)

3:45pm: 1 cup whole wheat rotini with 1 tspn olive oil, 1 can tuna, 1 tspn mustard

4:45pm: 1 banana, 1 kiwi
6:00pm: 6 oz chicken breast, 1/2 stalk broccoli

6:40pm: 1 pear

9:00pm: 1 cup couscous with 1 cup sliced eggplant and a handful of chicpeas

10:45pm: 12 oz 1% milk, 2 tbsp peanut butter (ran out of natty ), 1 slice whole grain bread

12:30am: Super Cissus RX

12:45am: 1 scoop Ultra Peptide, 1 cup 1% milk

Workout stats for today:

Still legged dead: 185
Decline bench: 215
Row: 135
Standing military press: 95
Overhead cable tricep extension:: 130

Shoulder update:

A little sore after workout, iced 3 times today. Went a little light in the gym today to avoid straining it.

[BIGNFIT]

Firstly, I felt nasty all last night and today from that cheat meal last night. I promise myself I'll never have another cheat meal again, until the next one.

Today's diet:

11:00am: wake up

11:15am: Super Cissus RX

11:30am: 1/2 cup oats, 1 scoop whey, 1 cup 1% milk, 1 banana, 1 slice whole grain bread

1:00pm: 2 scoops VasoXplode

1:45-2:45pm: 4 scoops Xtend (workout)

2:45pm: 2:1:1 (I have a review of this in the product review section)

3:45pm: 1 cup whole wheat rotini with 1 tspn olive oil, 1 can tuna, 1 tspn mustard

4:45pm: 1 banana, 1 kiwi
6:00pm: 6 oz chicken breast, 1/2 stalk broccoli

6:40pm: 1 pear

9:00pm: 1 cup couscous with 1 cup sliced eggplant and a handful of chicpeas

10:45pm: 12 oz 1% milk, 2 tbsp peanut butter (ran out of natty ), 1 slice whole grain bread

12:30am: Super Cissus RX

12:45am: 1 scoop Ultra Peptide, 1 cup 1% milk

Workout stats for today:

Still legged dead: 185
Decline bench: 215
Row: 135
Standing military press: 95
Overhead cable tricep extension:: 130

Shoulder update:

A little sore after workout, iced 3 times today. Went a little light in the gym today to avoid straining it.

Man ! I like your 9:00 pm meal . Couscous is a good source of healthy carbs, chicpeas has vegetable protein, nice.

[BIGNFIT]

Ok here we go with my first log ever.

Details:

-Trying to get over a shoulder injury, AC inflamation, possible small tear in the AC, bicipital joint, labrum, or rotator cuff. Arthogram is coming in a few weeks

-Lost lots of size (and a crazy amount of strength) during injury, but I never stopped working out legs, abs, lower back

-Been back for about 3 months after no upper body work (Besides physical therapy) for 6 months, still lifting much lighter than I previously had to avoid re-injury

Diet:

-On my training days, I will be shooting for 50/35/15 carb/protein/fat ratio, non training days 40/40/20

Supplements Stack: WMS, VasoXplode, Xtend, ON Whey, Ultra Peptide, Animal Pak, Animal Flex, Super Cissus RX, Green Tea, Fish oil, Creatine mono (for off days)

Training: Full body 3x/week program

This is what I've been doing for the past 4 weeks, and will continue for another 3 before selecting my next routine (open for suggestions):

Saturday:

Squats- 3x8
Superset A: Incline Bench- 3x8
Superset B: Pullups- 3x fail
1 set pushups to failure
Shoulder routine (for injury)- 1 set of each, (all on cables, all 15 reps, light weight)- pullovers, one arm side pullover, lateral raise, side raise, straight arm internal and external rotation, regular internal external rotation
Superset A: Tricep rope pushdown- 3x10
Superset B: Hammer Curl- 3x10
Calf raises- 75 reps with as much weight as I can doing 15 reps, 10 second rest between, as many sets as it takes
Cable crunch- 3x10
Lower back- 1 set each Hyper extensions, donkey kick, lying hip raise


Monday:

Stiff legged deadlift- 3x8
Superset A: Decline Bench- 3x8
Superset B: Row: 3x8
1 set pushups to fail
Light behind the head military press: 3x 12-15
Overhead cable rope tricep extenstions: 2x10
Barbell reverse curl: 3x10
Calves: Same as Saturday
Abs: 50 reps of hanging knee raises, as many sets as it takes with 10 seconds rest between
Lower back- Same as Saturday

Wednesday:

Superset A: Trap bar deadlift (my favorite exercise of all time)- 3x8
Superset B: Bodyweight inverted Row- 3x failure
Flat Dumbell Chest press- 3x8
Shoulder Routine- same as Saturday
Superset A: Tricep cable pushdown with bar- 3x10
Superset B: Barbell Curl- 3x8
Forearm routine- 1 set each- Wrist curl(15), wrist roller(as much as possible with 10 lbs hanging), behind the back wrist curl(15), hand squeeze(failure)
Calves- Same as Saturday
Abs- Cable crunch, 50 reps, as many sets as needed @ 200 lbs
Lower back- Same as Saturday

I will also try to get in to do a light session of cardio 2x/week, approximately 20-30 minutes of low intensity.

Since my body does not respond well to long cutting and bulking periods (I gain too much fat or lose too much muscle), I will be doing shorter cycles, a 3 month bulk, and then cut for a 4-6 weeks, and repeat. I am just starting bulking, so I plan on starting my cut beginning in January.

Warning: wear sunglasses before looking at the pics or else you may be blinded. I haven't tanned in a while.

Also , I'd suggest you get a digital scale to weigh your food items, as well I'd like to know why you choose to consume CM on off days only, as far as I understand from what you've wrote.

[2X-eed]

Also , I'd suggest you get a digital scale to weigh your food items, as well I'd like to know why you choose to consume CM on off days only, as far as I understand from what you've wrote.

I use regular old creatine mono on off days because VasoXplode, a great PWO supplement, contains enough creatine for the day, along with NO2 and other good stuff. I don't want to waste that on my days off, so I just use the cheap creatine mono instead.

Where can I get a good scale from? I'm a little short on money these days, so keep that in mind.

[2X-eed]

Shoulder feels great today.

Diet:

11:00am wake up

11:15am: Super Cissus RX

11:30am: French toast made with 2.5 slices whole grain bread (couldn't finish the third!), with 1 pear, 1 banana, 2 tbsp organic honey, 2 cups 2% milk, Animal Pak

2:15-2:30pm: 2 scoops bcaas (pre cardio)

2:30-3:00pm: cardio

3:30pm: 2 cups couscous (cooked), 1 cup sliced eggplant, handfull chick peas, banana, 1 cup 2% milk, 1 scoop whey, Animal Flex

5:30pm: 8oz beef, 12 oz 2% milk, 2 cups greens topped with 1 tbsp olive oil, 1 banana, 3 fish oil pills

6:30pm: 5g creatine, 1 pear

8:00pm: 1 slice whole grain bread, 3 tbsp peanut butter, 2 cups milk

9:45pm: 1 cup tea

11:30pm: Super Cissus RX

11:45pm: 1 scoop Ultra Peptide, 1 cup 2% milk

Sleep: whenever I can, probably around 12:30

Cardio today:

low/medium intensity walk on treadmill

0-5 minutes: 3.5 mph on 2% incline
5-10 minutes: 3.5 mph on 4% incline
10-15 minutes: 3.6 mph on 5% incline
15-20 minutes: 3.8 mph on 5% incline
20-25 minutes: 4 mph on 2% incline
25-30 minutes: 3.5 mph on no incline

[2X-eed]

Todays diet:

10:30am: wake up

10:45am: Super Cissus RX

11:00am: 1 banana, 1 scoop whey

11:30: 2 scoops VasoXplode

12:00-1:00pm: 5 scoops Xtend (Workout)

1:10pm: 50g WMS, 1 tbsp dextrose

1:20pm: 2 scoops whey, 1 cup 2% milk, 1 tbsp honey

1:50pm: 2 cups whole wheat rotini (cooked), 4 oz beef, 2 large mushrooms, 1 banana, 1 pear, Animal Pak

4:45pm: 6 inch Subway Roasted Chicken Sub on wheat with tomatoes, lettuce, green peppers, black olives, pickles

6:00pm: Same as 4:45pm meal

7:00pm: 1.75 oz trail mix with rasins, peanuts, almonds, walnuts, sunflower kernals

8:15pm: same as 7:00pm snack

10:00pm: 4 cups lentil soup, 1/2 stalk broccoli, 15 small olives

12:00am: Animal Flex, Super Cissus RX

12:15am: 1 scoop Ultra Peptide, 1 cup 2% milk

Workout (BTW all with 8 reps unless noted):

Trap bar Deadlift (best exercise in the history of all exercises): 235
Inverted Row (Supersetted with ^^^): 13, 13, 11 reps
Flat Dumbell press: 80 lb dumbells
Straight bar cable tricep pressdown: 170
Bicep curl (12, 10, 10): 65 (Bis were slightly tired from the rows)

[BIGNFIT]

I use regular old creatine mono on off days because VasoXplode, a great PWO supplement, contains enough creatine for the day, along with NO2 and other good stuff. I don't want to waste that on my days off, so I just use the cheap creatine mono instead.

Where can I get a good scale from? I'm a little short on money these days, so keep that in mind.

The answer is in your inbox.

[2X-eed]

The answer is in your inbox.

Thank you sir. I'm lucky that I have the privilege to know such a great brother.

[2X-eed]

Diet today:

11:00am: wake up

11:15am: Super Cissus RX

11:30am: 4 eggs, 1/2 wheat pita, 2 plums, Animal Pak

2:30pm: a few spoons oats (ran out), 1 scoop whey, 1 cup milk

3:30pm: Animal Flex

4:45pm: (post cardio) 1/2 cup oats (grabbed some on the way to the metroparks), 1 scoop whey, 1 cup milk

5:30pm: (BIGNFIT, you're gonna love this one ) 2 zukinis, 2 eggplants, 5 grape leaves, all stuffed with bulgar, parsley, and ground beef

6:30pm: 1 plum, 5g creatine

7:45pm: 1 zukini, 6 grape leaves, all stuffed with ingredients mentioned above, 2 cups milk

8:30pm: 1/2 cup grapes

10:30pm: 1/4 cup watermellon seeds, diet coke

1:15am: Super Cissus RX

1:30am: 1 1/2 scoops Ultra Peptide, 11 oz milk

Cardio: 30 minute walk through the trails in the metroparks up and down hills

[2X-eed]

A few progress pics....

[BIGNFIT]

Thank you sir. I'm lucky that I have the privilege to know such a great brother.

Likewise Mr Z.

[2X-eed]

I'm having a fat day today.

OK here's what I ate today:

10:30am: wake

10:45am: Super Cissus RX

11:00am: 4 eggs, 1/2 whole wheat pita, 1 apple, Animal Pak

11:15: 5g creatine

12:00pm: 11oz Muscle Milk

2:15pm: Six inch Subway sub on wheat with 2X Turkey, American cheese, lettuce, green peppers, pickles, and a hint of mayo, 2 cups milk

4:30pm: 11oz Muscle Milk, 1 Natural Valley granola bar

6:30pm: Same as the 2:15pm meal minus the milk

8:30pm: 2 cups whole wheat pasta (cooked), 1 cup of ground beef in tomato sauce, topped with parmesian cheese

10:00pm: 1.75 oz trail mix with raisins, peanuts, almonds, walnuts, sunflower kernals (Unsalted)

11:15pm: Super Cissus RX, Animal Flex

11:30pm: 1 scoop Ultra Peptide, 1 cup milk

[2X-eed]

Here's yesterday's diet:

6:00am: wake up

6:15am: Super Cissus RX

6:30am: 1/2 cup oats, 1 scoop whey, milk

7:20am: cup coffee

9:30am: 11 oz Muscle Milk

12:00pm: 2 slices whole wheat bread, 2 cups milk. 3.5 oz salmon, 1 apple, Animal Pak

3:00pm: 11oz Muscle Milk

4:30pm: 2 scoops VasoXplode

5:00-6:00pm: 4 scoops Xtend (during workout)

6:00pm: 60g WMS, 1 tbsp dextrose (after last rep)

6:30pm: 2 scoops whey, 2 cups skim milk, 1/2 cup oats, 1 tbsp honey, 1 banana

7:20pm: geez, how do I explain this meal..... Ok, it's an Arabic dish, Dumplings filled with ground beef. the shell is made of whole wheat flour and its in a yogurt soup, anyways, 2 cups of that

9:30pm: 3 tbsp peanut butter, 1 slice whole wheat bread, 12 oz milk

Workout (8 reps unless otherwise indicated):
Squat: 215
Incline bench: 175
Pullups: 13, 10, 8
Hammer curls (12 reps): 30 lb dumbells
Tricep cable rope pushdown: 140

Also, I've decided that I'm going to take 3-4 days off and start a new program. I've noticed my muscles feel like they need some rest, and I've been doing full body compound focused exercises since I've been back, so I want to change it up a bit. I'm going to do Hola Bola's 12 day split with some modifications. I'll post it soon. I will continue to post me diet for these days.

[2X-eed]

Diet today:

6:15am: wake up

6:30am: Super Cissus RX

6:45am: 1/2 cup oats, 1 cup 2% milk, 1 scoop whey, 1 apple, 3 fish oil pills

9:00am: 11 oz Muscle Milk, 1 Natural Valley Granola Bar

11:00am: Arby's Market Fresh Turkey & Swiss, 2 cups 2% milk, Animal Pak

1:00pm: 1/2 Market Fresh Turkey & Swiss+2 extra oz Turkey, 2% cups milk

3:00pm: 1 apple, 5 oz creatine, Animal Flex

4:45pm: 1 can sardines in olive oil, 1/2 whole wheat pita, 2 cups milk, 4 oz red grapes

5:00-7:30pm: Nap time.

8:00pm: 2 spinach pies, 1 can tuna, 2 cups milk, 1 apple, 3 fish oil pills

10:15pm: 3 oz corned beef, 1 green onion stalk

12:30am: Super Cissus RX

12:45am: 1 scoop Ultra Peptide, 1 cup 2% milk

[BIGNFIT]

Diet today:

6:15am: wake up

6:30am: Super Cissus RX

6:45am: 1/2 cup oats, 1 cup 2% milk, 1 scoop whey, 1 apple, 3 fish oil pills

9:00am: 11 oz Muscle Milk, 1 Natural Valley Granola Bar

11:00am: Arby's Market Fresh Turkey & Swiss, 2 cups 2% milk, Animal Pak

1:00pm: 1/2 Market Fresh Turkey & Swiss+2 extra oz Turkey, 2% cups milk

3:00pm: 1 apple, 5 oz creatine, Animal Flex

4:45pm: 1 can sardines in olive oil, 1/2 whole wheat pita, 2 cups milk, 4 oz red grapes

5:00-7:30pm: Nap time.

8:00pm: 2 spinach pies, 1 can tuna, 2 cups milk, 1 apple, 3 fish oil pills

10:15pm: 3 oz corned beef, 1 green onion stalk

12:30am: Super Cissus RX

12:45am: 1 scoop Ultra Peptide, 1 cup 2% milk

Looking at your diet, I understand now why you've said you're broke !

[2X-eed]

Looking at your diet, I understand now why you've said you're broke !

It's hard when you work, you know how it is. I'm getting it together though.

[2X-eed]

Diet today:

11:15am: wake up

11:30am: Super Cissus RX

11:45am:
4 eggs: 24g protein, 18g fat, 6g carbs, 280 cals
2 slices whole wheat bread: 10g protein, 2g fat, 40g carbs, 220 cals
2 cups skim milk: 16g protein, 26g carbs, 180 cals
1 apple: 22g carbs, 80 cals
1 1/2 tbsn honey: 25g carbs
Animal Pak

2:15pm:
1/2 cup oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 cup skim milk: 8g protein, 13g carbs, 90 cals
1 scoop whey: 23g protein, 1.5g fat, 1g carbs 110
2 tbsp Peanut Butter: 8g protein, 16g fat, 7g carbs, 190 cals
Animal Flex

5:20pm: (CHEAT MEAL)
Chipotle Burrito, 2X meat (Steak and chicken), flour tortilla, rice, tomatoes, corn, green peppers, onions, sour cream, cheese
85g protein, 67g fat, 133g carbs, 1475 callories

7:00pm:
2 oz grapes: 10g carbs, 38 calories

9:15pm:
Quarter Chicken: 35g protein, 3.5g fat, 200 cals
2 cups vitamin D milk: 16g protein, 16g fat, 24g carbs, 300 calls

11:45pm: Super Cissus RX

12:00am:
1 scoop Ultra Peptide: 23g protein, 1.5g fat, 2.5g carbs, 115 cals
1 cup vitamin D milk: 8g protein, 8g fat, 12g carbs: 150 cals

total:
263g Protein
147g fat
348.5g carbs
3773 calories

Still taking time off so my muscles can recover enough to start my new routine, looking forward to it.

Did some stretching today for about 20 minutes.

[2X-eed]

Workout program starting tomorrow:

1. Biceps/Triceps/Forearms
-Overhead Cable Extensions: Warmup x 15, 12, Sets: 3x10
-Supinating DB Curls: Warmup x 15, 12, Sets: 3x10
-Straight bar Cable Pressdowns: Sets: 3x8
-Lying Low Cable Curls: 3x8
-Dumbbell Wrist Curls: 5x10 (10 seconds rest between sets)

2. Quads/Calves/Abs/Lower Back
-Squats: Warmup 2x 10, Sets: 3x8
-Leg Press: 3x6
-Leg Extensions: 3x8
-Calf Raises:75 reps, as many sets as it takes with weight I can do for 15 reps first set, 10 seconds rest between sets
-Hanging Knee raises: 50 reps, as many sets as it takes, 15 second rests
-Hyper Extensions: 2x15

3. Back
-Lat Pulldown Warmups: 2x15, 12
-Bodyweight Chinups: 3xfailure
-BB Rows: 3x8
-Dumbbell Shrugs: 3x10
-Close Grip Lat Pulldown: 3x8
-Rear Delt Raises on Incline Bench: 3x12

4. Off Day

5. Chest/Shoulders
-Decline Bench Press: Warmup x 15, 12, Sets:4x8
-Incline Bench Press: Warmup x 12, Sets: 3x8
-Machine Fly: 3x8
-Seated Military Press: Warmup x 15, 12, Sets: 3x10
-Side Lateral Raises: Sets: 3x12

6. Traps/Legs/Calves/Abs/Lower Back
-Trap Bar Deadlifts: Warmup x 15, 12, Sets 4x12,10,8,6
-Leg Extensions: 4x12,10,8,6
-Machine Leg Curls: 3x8
-Behind the Back Barbell Shrugs: 3x12,10,8
-Calf Raises: Same as day 2
-Cable Crunches: 50 reps @ 200 lbs, as many sets as needed, 15 seconds rest per set
-Hyper Extensions: 2x15

7. Biceps/Triceps/Forearms
-DB Hammer Curls: Warmup: 2x 15,12 3x12,10,8
-Close Grip Barbell Bench: Warmup: 2x15, 12 3x12,10,8
-Machine Preacher Curls: 3x10,8,6
-V-Bar Cable Pressdowns: 3x10,8,6
-Behind the Back Wrist Curls: 3x15

8. Off Day

9. Back
-Lateral Pulldown Warmup: 2x15,12
-Weighted Chins: 3x8
-Seated Cable Rows: 3x12,10,8
-One Arm Dumbbell Row: 3x10,8,6
-Inverted Row: 3xfail
-Barbell Shrugs: 3x12,10,8

10. Hamstrings/Calves/Abs/Lower Back
-Stiff Legged Deadlifts: Warmup x 15, 12, Sets: 15, 12, 10
-Lunges/Front Dumbell Squat* superset: 3x10/10
-Seated Leg Curls: 3x 10
-Calf Raises: Same as day 2
-Hanging Knee Raise/Swiss Ball Crunch: 3xfail/fail
-Hyper Extensions: 2x15

11. Chest/Shoulders
-Decline Bench Press: Warmup x 15, 12, Sets: 4x10,8,6,4
-Flat Dumbell Chest Press: Warmup x 12, Sets: 3x10,8,6
-Cable Crossovers: 3x12
-Machine Shoulder Press: Warmup x 15, 12, Sets: 4x12,10,8,8
-Cable Rear Lateral Raise: 3x15,12,10

12. Off Day

REPEAT

* Dumbbell held to the front, hands holding the sides of the top part of the dumbell near the chin

[2X-eed]

Just to note, the reason why I been waking up so late is simply because I've been sleeping late, usually around 2:00am.

Diet today:

11:15am: Wake up

11:30am: Super Cissus RX, 5g creatine

11:45am:
4 eggs: 24g protein, 18g fat, 6g carbs, 240 cals
1 whole wheat pita: 8g protein, 1g fat, 45g carbs, 200 cals
I small tomato: 1g protein, 4g carbs, 16 cals
1 tbsp olive oil: 14g fat, 140 cals
Animal Pak

3:30pm:
1/2 cup brown rice: 4g protein, 1g fat, 33g carbs, 150 cals
4oz 85% lean ground beef: 32g protein, 17g fat, 290 cals
1/2 cups kidney beans: 8g protein, 22g carbs, 300 cals
2 cups whole milk: 16g protein, 16g fat, 24g carbs, 300 cals

6:00pm: (Post Cardio)
1/2 cup oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 cup skim milk: 8g protein, 13g carbs, 90 cals
1 scoop whey: 23g protein, 1.5g fat, 2.5g carbs, 110 cals

8:00pm:
1 whole wheat English muffin: 6g protein, 1g fat, 25g carbs, 130 cals
2 tbsp peanut butter: 8g protein, 16g fat, 7g carbs, 190 cals
2 cups whole milk: 16g protein, 16g fat, 24g carbs, 300 cals
1 pear: 25g carbs, 100 cals
1/2 tbsp honey: 9g carbs, 35 cals

8:45pm: Animal Flex

9:45pm:
4oz 85% lean ground beef: 32g protein, 17g fat, 290 cals
1/2 cup kidney beans: 8g protein, 22g carbs, 110 cals
12 oz whole milk: 12g protein, 12g fat, 18g carbs, 225 cals

11:45pm: Super Cissus RX

12:00am:
1 scoop Ultra Peptide: 23g protein, 1.5g fat, 2.5g carbs, 115 cals
1 cup vitamin D milk: 8g protein, 8g fat, 12g carbs: 150 cals

Totals:
242g protein
143g fat
319.5g carbs
3441 cals

Note: I know that my macros should be 40/40/20 and the carbs are a bit high, but fiber is included in the totals, and that would make it pretty even.

Cardio: 30 minute brisk walk throught the metroparks

[2X-eed]

Diet:

11:30am Wake up

11:45am: Super Cissus RX

12:00pm:
1 cup Skim Milk: 8g protein, 12g carbs, 90 cals
1/2 cup oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 scoop whey: 23g protein, 1.5g fat, 2.5g carbs, 110 cals

1:00pm: 2 scoops VasoXplode

1:30-2:15pm: 3 scoops Xtend, 1 scoop BCAAs (bulk, during workout)

2:15pm(immediately following last rep):60g WMS, 20g Dextrose: 80g carbs, 295 cals

2:35pm:
2 scoops whey: 46g protein, 3g fat, 5g carbs, 220 cals
2 cups skim milk: 16g protein, 26g carbs: 180 cals

3:45pm:
1/2 cup brown rice: 4g protein, 1g fat, 33g carbs, 150 cals
5oz pot roast: 36g protein, 34g fat, 465 cals
1 baked potato: 4g protein, 37g carbs, 161 cals
Animal Pak

5:00pm:
1 pear: 25g carbs, 100 cals
Animal Flex

6:30pm:
1 scoop Syntrax Matrix: 23g protein, 2g fat, 5g carbs 130 cals
1/2 cup oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 cup whole milk: 8g protein, 8g fat, 12g carbs, 150 cals

8:00pm:
1 zucchini: 7g carbs, 31 calories
1 slice whole wheat bread: 5g protein, 1g fat, 20g carbs, 110 cals

9:15pm:
2 chicken breasts: 34g protein, 12g fat, 2g carbs, 220 cals
1/2 cup brown rice: 4g protein, 1g fat, 33g carbs, 150 cals
2 cups whole milk: 16g protein, 16g fat, 24g carbs, 300 cals

11:30pm: Super Cissus RX

11:45pm:
1 cup whole milk: 8g protein, 8g fat, 12g carbs, 150 cals
1 scoop Ultra Peptide: 23g protein, 1.5g fat, 2.5g carbs, 115 cals

Totals:
268g protein
98g fat
393g carbs
3457 cals

Workout:
-Overhead Cable Extensions: Warmup x 15(80), 12(100), Sets: 3x10(140)
-Supinating DB Curls: Warmup x 15(15), 12(20), Sets: 3x10(35, had to lower weight to 25 on last few reps of last set)
-Straight bar Cable Pressdowns: Sets: 3x8(150)
-Lying Low Cable Curls: 3x8 (150)
-Dumbbell Wrist Curls: 5x10 (20) (10 seconds rest between sets)

And before I forget, weight when I first started log: 192
Today: 194

[2X-eed]

Yesterday's Diet:

6:30am: Wake up
6:45am:
1/2 cup oats: 5g protein, 3 fat, 27g carbs, 150 cals
1 scoop whey: 23g protein, 1.5g fat, 2.5g carbs, 110 cals
1 cup 2% milk: 8g protein, 5g fat, 12g carbs, 130 cals

8:30am:
1 can chicken: 25g protein, 2.5g fat, 2.5g carbs, 150 cals
1/2 cup brown rice: 4g protein, 1g fat, 33g carbs, 150 cals
2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals
1 apple: 22g carbs, 80 cals

10:45am:
11oz Muscle milk: 22g protein, 11g fat, 11g carbs, 230 cals

11:45am: 1 Can chicken: 25g protein, 2.5g fat, 2.5g carbs, 150 cals

2:45pm:
1 apple: 22g carbs, 80 cals
2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals

4:30pm: 2 scoops VasoXplode

5:00-5:50pm:
3 scoops Xtend, 1 scoop BCAAs (bulk)
40g WMS: 40g carbs, 160 cals

5:50pm (last rep):
40g WMS: 40g carbs, 160 cals
5g creatine

6:10pm:
2 scoops whey: 46g protein, 3g fat, 5g carbs, 220 cals
2 cups skim milk: 16g protein, 24g carbs, 180 cals

11:00pm: Super Cissus RX

11:15pm:
5 oz bulgar: 5g protein, 30g carbs: 145 cals
1/4 chicken: 35g protein, 3.5g fat: 200 cals

12:15am: Super Cissus RX

12:30am:
1 scoop Ultra Peptide: 23g protein, 1.5g fat, 2.5g carbs, 115 cals
1 cup 2% milk: 8g protein, 5g fat, 12g carbs, 130 cals
2 tbsp Peanut Butter: 8g protein, 16g fat, 7g carbs, 190 cals

Totals:
282g protein
72.5g fat
367g carbs
3250 cals

Workout:
2. Quads/Calves/Abs/Lower Back
-Squats: Warmup 2x 10(135), Sets: 3x8 (225)
-Leg Press: 3x6 (630)
-Leg Extensions: 3x8 (245)
-Calf Raises:75 reps, as many sets as it takes with weight I can do for 15 reps first set, 10 seconds rest between sets (340)
-Hanging Knee raises: 50 reps, as many sets as it takes, 15 second rests
-Hyper Extensions: 2x15 (16lb medicine ball)

[2X-eed]

Diet today:

11:15am wake up

11:30am: Super Cissus RX

11:45am:
3 eggs: 18g protein, 13.5g fat, 3g carbs, 210 cals
3/4 whole wheat pita: 6g protein, 1g fat, 33g carbs, 150 cals
1 oz monterey jack cheese: 7g protein, 8g fat, 100 cals
1 banana: 1g protein, 29g carbs, 110 cals
Animal Pak

2:45pm:
1 scoop whey: 23g protein, 1.5g fat, 2.5g carbs, 110 cals
1 cup 2% milk: 8g protein, 5g fat, 12g carbs, 130 cals
1/2 cup oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 banana: 1g protein, 29g carbs, 110 cals

4:00pm: 2 scoops VasoXplode

4:30-5:15pm: 3 scoops Xtend, 1 scoop BCAAs (bulk)

5:15pm:
50g WMS: 50g carbs, 200 cals
5g creatine

5:35pm:
2 scoops whey: 46g protein, 3g fat, 5g carbs, 220 cals
2 cups skim milk: 8g protein, 26g carbs, 180 cals

6:25pm:
3 oz chicken:25g protein, 2g fat, 120 cals
3.5 oz Eggplant: 4g protein, 28g carbs, 120 cals
3.5 oz Zucchini: 2g protein, 4g carbs, 20 cals
6 oz Bulgar: 6g protein, 36g carbs, 170 cals
.5 oz Pine nuts: 4g protein, 10g fat, 4g carbs, 95 cals

8:10pm:
Banana: 1g protein, 29g carbs, 110 cals
Orange: 1g protein, 15g carbs, 65 cals
2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals
Animal Flex

9:30pm:
1 can Tuna: 38g protein, 1.5g fat, 150 cals

11:15pm:
Super Cissus RX

11:30:
1 scoop Ultra Peptide: 23g protein, 1g fat, 2.5g carbs, 115 cals
1 cup 2% milk: 8g protein, 5g fat, 12g carbs, 130 cals
1 tbsp olive oil: 14g fat, 140 cals

Totals:
259g protein
78.5g fat
388g carbs
3345 cals

Workout:
-Lat Pulldown Warmups: 2x15(100), 12(110)
-Bodyweight Chinups: 3xfailure(15,11,9)
-BB Rows: 3x8(115)
-Dumbbell Shrugs: 3x10(70)
-Close Grip Lat Pulldown: 3x8(170, 150 on last set)
-Rear Delt Raises on Incline Bench: 3x12(15)

[2X-eed]

Diet:

6:15am wake up

6:30am: Super Cissus RX, 5g creatine

6:45am:
1 scoop Whey: 23g protein, 1.5g fat, 2.5g carbs, 110 cals
1/2 scoop oats: 5g protein, 3g fat, 27g carbs, 150 cals
1 cup 2% milk: 8g protein, 5g fat, 12g carbs, 130 cals

9:00am:
can chicken: 25g protein, 2.5g fat. 2.5g carbs, 150 cals
1 banana: 1g protein, 29g carbs, 110 cals
2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals

11:45am:
can chicken: 25g protein, 2.5g fat, 2.5g carbs, 150 cals
1 banana: 1g protein, 29g carbs, 110 cals
2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals

2:15pm: 2 cups 2% milk: 16g protein, 10g fat, 24g carbs, 260 cals

4:15pm:
3oz beef: 21g protein, 19g fat, 280 cals
1 cup okra: 2g protein, 7g carbs, 31 cals
4.5 oz green beans: 5g protein, 9g carbs, 43 cals

6:20pm:
2 cups chocolate milk: 16g protein, 16g fat, 58g carbs, 420 cals
2oz peanuts: 14g protein, 28g fat, 5g carbs, 318 cals

9:00pm:
7oz 85% lean ground beef: 49g protein, 28g fat, 490 cals
3oz cauliflower: 3g protein, 3g carbs, 18 cals
2 cups whole milk: 16g protein, 16g fat, 24g carbs, 300 cals
2oz onion: 6g carbs, 22 cals

11:15pm: Super Cissus RX, Animal Flex

11:30pm:
1 scoop Ultra Peptide: 23g protein, 1g fat, 2.5g carbs, 115 cals
1 cup whole milk: 8g protein, 8g fat, 12g carbs, 150 cals

Totals:
283g protein
160.5g fat
303g carbs
3877 cals