[QUOTE=Ccm644;1008164893]I like the way your log is set out
Well done so far
10 weeks will no doubt fly by
Keep the hard work going[/QUOTE]
Yes it will! Especially since last time I dieted for nearly 8 months because I started out "overweight" after a many year hiatus from the weight room.
Obliques are starting to come in and 4-packing it a bit right now. Should be sixxed in about 4 more weeks...and then the cuts in the delts will really start to get pronounced...oh how I love this process!!
The suit is beautiful! How exciting!!!
You mean I just need to eat chocolate cake to drop some weight??? :p
Yeah for getting the 45's up. I can do the 40's, but haven't tried 45's yet. Maybe Sunday (upper power day).
[QUOTE=Luvdogs;1008306493]The suit is beautiful! How exciting!!!
[b]You mean I just need to eat chocolate cake to drop some weight??? :p [/b]
Yeah for getting the 45's up. I can do the 40's, but haven't tried 45's yet. Maybe Sunday (upper power day).[/QUOTE]
Heck yeah! Guess my leptin levels were low ;) Yeah right, I am like 16% and only a week and a half in to heavy dieting.
Yeah, last week I annihilated the 45s for 4 sets. Not sure if I had a mental block, but on that third set my left arm was lagging. I looked like I did not know what I was doing, it was so awkward, especially getting eyeballed by so many new boyz that have been starting to go to the gym. Let me look like a tard in peace please.... I have never seen the place that packed as late at night as I go....
Hey Diggie!
I don't generally read journals too much.
I am glad I stumbled across this.
I don't compete, but I've entered the transformation challenge here and will be popping in to check on how you're doing and if I might *borrow* any ideas.
Good luck! :)
[b][size=+2][color=orange]10 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
147.8#
Damn you cookies! ;)
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 6 mile run, right at 60 minutes so an easy pace of 10:00/mile
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, 3 mph
[b][color=blue][u]…LEGS…[/U][/COLOR][/B]
[b][u]Hack Squat[/u][/b]
5x10 @ 1 PPS
5x10 @ 140#
[b][u]Sing Leg, Leg Press[/u][/b]
3x15 @ 30# ← pushing from the glutes
[b][u]Hyperextension (glute/hammie focused)[/u][/b]
5x12 @ 35#
[b][u]Leg Curl on 55cm Ball[/u][/b]
3x10 reps
[b][u]Lying Leg Curl (both legs)[/u][/b]
15 reps @ 30# ← single leg
8 @ 95#
8 @ 100#
6 @ 110#
[b][u]Leg Extension[/u][/b]
4 sets of …
6 @ 40# ← right leg only, then…
8 @ 100# ← both legs
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1371 calories 35F / 101C / 152P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
96oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nurti-100 Vitamins (B)
200mg Omega-3 + GLA (B/D)
500mg Vitamin C (B/D)
300mg ALA (B/D)
1g CLA (B/D)
Digestive Enzyme + Probiotic (B/D)
5g Glutamine + 1.2g Lecithin (b4 bed)
1 Spirodex + 2g L-Carnitine (pre-morning cardio)
2g L-Carnitine (pre-workout/evening cardio)
5g Creatine +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Sleep:[/b] 4:47 hours
[b]Calories Burned:[/b] 3035
[b][size=+2][color=orange]WEEK 10 SUMMARY[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Dropped 2.6# this week…
Next week will be the real test on how much I will expect to lose at this intake and level of cardio.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
Averaged 51 minutes of cardio daily. I am definitely losing scale weight fast enough, pictures are showing a bit of tightening up, so I do not see the need for us to increase at this time.
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Had 1 planned off-diet meal. Friday night, had an unplanned off-diet meal during our ladies night…whoops…I had cookies and guacamole with crackers…but no wine or margaritas even though I needed a stiff drink with all the drama that has been occurring between my friends over the past few months (that I had no clue about) due to the stupid ex-BF (well…maybe it is his GF that is instigating all of this). I thought people approaching their 40s were supposed to be more mature than this?? ……anyway.
[b]1626 calories 52F / 127C / 152P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
Averaged 5.27 hours a night of sleep. Got another 9.5 hours of sleep today! That is until I wake up to this…
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/FCADA314-E19B-4D84-B104-A1CD5F3B8F0E-6104-000003B0DFB69D6E.jpg[/IMG]
At least he does not have stinky doggy breath.
[b][color=blue][u]…PROGRESS PHOTOS…[/U][/COLOR][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/011313front_zps9124b564.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/011313side_zpsd31dde80.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/011313back_zps0e99e4bf.jpg[/IMG]
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
145.2#
Starting to see the cuts it my abz! I just need a little bit of a tan to make the pictures do it justice.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3.3 and 3.5 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, between 3 mph
[b][color=blue][u]…ARMS…[/U][/COLOR][/B]
[b][u]Assisted Pullups[/u][/b]
15 @ #12
3x10 @ #8
[b][I][COLOR=PURPLE]Superset:[/color][/I][/b]
[b][u]DB Bicep Curl[/u][/b]
Rd 1: 8 @ 20#
Rd 2 thru 5: 10 @ 15#
[b][u]DB Hammer Curl[/u][/b]
Rd 2 thru 5: 10 @ 15#
[b][u]Tricep Rope/Towel Push Down[/u][/b]
20 @ 60#
2x10 @ 70#
8 @ 70#
Drop Set: 8 @ 60# drop to 5 @ 50# / 40# / 30# drop to 20 @ 20#
[b][u]Overhead DB Tricep Extension[/u][/b]
3x10 @ 35#
[b][u]Bench Dips[/u][/b]
4 sets of 20 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1506 calories 49F / 107C / 155P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
124oz H2O <-- For some reason, Sundays are better than Saturdays for water consumption.
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Multivitamin (B)
200mg Omega-3 Plus GLA (B/L)
500mg Vitamin C (B/L)
300mg ALA (B/L)
1g CLA (B/L)
Digestive Enzyme + Probiotic (B/L)
1.2g Lecithin (B4 bed)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout)
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
9:30 hours!
Hi Meg, are you going to get a spray tan for comp or do JanTana/Dream Tan type thing? I've also hears Liquid Sun Rayz is good stuff.
[QUOTE=Luvdogs;1009956683]Hi Meg, are you going to get a spray tan for comp or do JanTana/Dream Tan type thing? I've also hears Liquid Sun Rayz is good stuff.[/QUOTE]
It depends. I did spray tan last time. I did think about trying the JanTana if it would save me some $$$ ($100 to spray tan 2 coats), but then there is the gluing of the suit, I will definitely need someone to help with that. The lady that I rented my suit from last show also did tanning, touch-ups, greasing, and suit gluing for the pre-judging and night show so that was VERY convenient. Since I am having my suit made elsewhere I am not certain if I will get the same perks this time, or if she is even planning to work this show (I am certain she will since it is in town).
My only concern with the JanTana would be streaking and possibility of it turning my skin a weird yellow/green color. I would definitely want to do a test run before I commit.
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
And I'm going to be "shredded wheat" according to our fellow gym buddies....I like it.
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
146.8#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3.0 and 3.5 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, between 3.0 and 3.5 mph
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated BB Military Press[/u][/b]
Rd 1: 10 @ 65#
Rd 2: 10 @ 75#
Rd 3: 10 @ 85#
Rd 4: 10 @ 65#
Rd 5: 10 @ 90#
Rd 6: 10 @ 115#
Rd 7: 8 @ 135#
[b][u]”Cheerleaders”[/u][/b]
Rd 4 thru 7: 20 @ 10# DBs
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated DB Side Lateral Pyramid Set[/u][/b]
Rd 1 thru 3: 10 @ 10# / 20 @ 25# pushing technique / 10 @ 10#
[b][u]”Drive the Bus”/Plate Front Raise with Twist[/u][/b]
Rd 1 thru 3: 20 @ 25#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Rear Delt Push Against Static Froce[/u][/b]
Rd 1 thru 3: 10 second hold / 10 pushing reps / 10 second hold
[b][u]Bent Over DB Rear Delt[/u][/b]
Rd 1: 10 @ 10#
Rd 2, 3: 10 @ 15#
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Face Pulls[/u][/b]
Rd 1, 2: 15 @ 75#
Rd 3: 15 @ 85#
[b][u]Rear Delt on Pec Deck[/u][/b]
Rd 1 thru 3: 15 @ 40#
[b][u]Rear Delt Row with Resistance Band[/u][/b]
Rd 1: 20 reps with green band
Rd 2, 3: As fast as possible for 20 seconds with green band
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1490 calories 43F / 113C / 157P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee
160oz H2O so far
I wish they’d hurry up and fix the damned water in the office…I want my green tea!
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Multivitamin (B)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
1.2g Lecithin (B4 bed)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout)
5g Creatine 5g +10g Xtend (intra-workout)
Been slacking on taking ALL of my supplements. I keep forgetting to throw the glutamine in my protein shake.
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
5:00 hours
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
Start posing next weekend....time to get that shiznit locked in.
Suit is scheduled for delivery February 25th....now to just start looking into hair/makeup and tanning...ugh!
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
145.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
Tuesdays are cardio only days…so did my usual 30 and 20 minute SS cardio sessions.
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3.0 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, between 3 and 3.5 mph
Starting to get the sleepy/tired feelings in the morning. We’re talking increasing calories soon so that should help.
[b][color=blue][u]…BACK…[/U][/COLOR][/B]
[b][u]Wide Neutral Grip Assisted Pullups[/u][/b]
20 @ #18
10 @ #14
2x10 @ #12
Full stretch at bottom of movement, squeeze lats to initiate and squeeze throughout full range of motion….slow slow slow pace.
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Iso Lat Row (both arms together)[/u][/b]
Rd 1: 15 @ 35# each arm
Rd 2, 3: 10 @ 60# each arm
Rd 4: 20 @ 60# each arm…as fast as possible
[b][u]Reverse Grip T-Bar Rows[/u][/b]
Rd 1: 8 @ 35#
Rd 2: 8 @ 45#
Rd 3: 8 @ 55#
Rd 4: 8 @ 65#
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Band Assisted Wide Grip Pullups[/u][/b]
Rd 1 thru 4: 10 w/ green band
[b][u]Band Rows[/u][/b]
Rd 1 thru 4: Row as fast as possible for 30 seconds with blue band
[b][u]Bent Over DB Row (both arms together)[/u][/b]
Rd 1: 15 @ 20#
Did DB rows for the first round of exercise 3 then switched to ….
[b][u]Medicine Ball V-Ups[/u][/b]
Rd 2 thru 4: 25 @ 10# MB
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Deadlift (lat spread/squeeze at top of pull)[/u][/b]
Rd 1: 10 @ 95#
Rd 2: 10 @ 135#
Rd 3: 10 @ 165#
Rd 4: 10 @ 185#
[b][u]Wide Grip Assisted Pullup[/u][/b]
Rd 1 thru 4: 10 @ #14
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]Tuesday Diet: 1159 calories 34F / 88C / 121P[/B]
Went to the movies Tuesday night, brought my protein shake and almonds which I ended up eating after the movie at 11 PM…didn’t feel much like eating my last meal when I got home.
[b]Wednesday Diet: 1346 calories 38F / 97C / 149P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
8oz coffee a day
150 to 170oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Didn’t take dinner supplements or glutamine on Tuesday. Spot on yesterday.
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
4 to 5 hours the past two nights…Explains why I am sleepy tired lately.
Hi Meg, every thing is coming together! 9 weeks, wow :D Did you have someone do you hair and make up on your last show or just get advice/lessons for stage make up?
Just got my shoes today. OMG, how do you learn to walk in those things???? Shessh, I nearly fell over!
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, 3 to 3.5 mph
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]Incline DB Bench Press[/u][/b]
2x15 @ 35#
10 @ 40#
4x8 @ 40#
[b][u]Standing Cable Crossover[/u][/b]
8 @ 12.5# each side
2x6 @ 15#
2x8 @ 12.5#
[b][u]BW Dips[/u][/b]
3x6 reps
[b][u]Seated DB Bicep Curl[/u][/b]
2x15 @ 15#
2x10 @ 15#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]DB Side Lateral Pyramid Set[/u][/b]
2 rounds of 10 @ 10# / 15 @ 25# pushing / 10 @ 10#
15 @ 10# / 15 @ 25# pushing / 10 @ 10#
[b][u]Plate Front Raise With Twist[/u][/b]
3x10 @ 25#
[b][u]Single Arm Cable Rear Delt[/u][/b]
10 @ 5#
2x10 @ 7.5#
[b][u]Face Pulls[/u][/b]
3x10 @ 90#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1379 calories 35F / 112C / 150P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
136oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Vitamin (B)
200mg Omega-3 Plus GLA (B/L)
500mg Vitamin C (B/L)
300mg ALA (B/L)
1g CLA (B/L)
Digestive Enzyme + Probiotic (B/L)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
½ scoop Dark Rage (pre-workout) <-- sh!t is nasty! Yuck!
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2437
[b]Sleep:[/b] 5:15 hours
[QUOTE=megdaig;1009310583]
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
Averaged 5.27 hours a night of sleep. Got another 9.5 hours of sleep today! That is until I wake up to this…
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/FCADA314-E19B-4D84-B104-A1CD5F3B8F0E-6104-000003B0DFB69D6E.jpg[/IMG]
At least he does not have stinky doggy breath.
[/QUOTE]
Cute! My dog would wake me up by pushing her face against mine and letting out a giant sigh. Dog speak for "time to start the day assh*le." hahaha.
/hijackedthreaddone
[QUOTE=Keyboardsmasher;1012016373]Cute! My dog would wake me up by pushing her face against mine and letting out a giant sigh. Dog speak for "time to start the day assh*le." hahaha.
/hijackedthreaddone[/QUOTE]
Exactly what was going on here. This is my newest foster and he wants A LOT of human attention, even if it is just getting to lay on top of you. I don't allow dogs on my bed but in this instant I gave in only so I could get more sleep...
[b][size=+2][color=orange]9 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes stepmill, speed intervals, level 6
[B]PM Cardio:[/b] 20 minutes treadmill, 8% incline, 3 to 3.5 mph
[b][color=blue][u]…LEGS…[/U][/COLOR][/B]
[b][u]Hack Squat[/u][/b]
3x10 @ 90#
2x10 @ 140#
[b][u]Single Leg, Leg Press[/u][/b]
2x15 @ 30#
12 @ 50#
10 @ 70#
Yay! No pain in the knee! Finally.
[b][u]BSS[/u][/b]
3x8 @ 50#
[b][u]Hyperextension (glute/hammie)[/u][/b]
5x10 @ 35#
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Single Leg Extension (right leg only)[/u][/b]
6 @ 30#
6 @ 40#
6 @ 50#
10 second hold at contraction on last rep of each set
[b][u]Leg Extension[/u][/b]
8 @ 90#
8 @ 100#
8 @ 110#
[b][u]Leg Curl on Ball[/u][/b]
3x10 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1337 calories 38F / 98C / 145P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
143oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Vitamin (B)
200mg Omega-3 Plus GLA (B/L)
500mg Vitamin C (B/L)
300mg ALA (B/L)
1g CLA (B/L)
Digestive Enzyme + Probiotic (B/L)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout)
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2374
[b]Sleep:[/b] 2:46 hours
[b][size=+2][color=orange]WEEK 9 SUMMARY[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Dropped 1.6# this week…ending weight of 143.6#. Puts me right where we want to keep me in the off-season to keep dieting minimized to 8 weeks. So it is as if we are just now getting started.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
50 minutes daily as planned.
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1351 calories 39F / 100C / 146P[/B]
[I]*Calories includes supplements[/i]
We are changing up the diet…now up to 1500 calories in food and 100 from supps…42F / 114C / 187P
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
5.74 hours on average...getting better
[b][color=blue][u]…PROGRESS PHOTOS…[/U][/COLOR][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutfront_zps829b5b15.png[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutside_zps22776c89.png[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutback_zps86a51186.png[/IMG]
[b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
143.6# or something of that sort.
We are speculating that I may not need to get down to 135#...won’t that be nice!?!
We were also tossing around the idea of doing Junior USA's in Chicago, about a month before Vegas, since one of the guys is already going to that one. Then I can get that deep dish pizza I tortured myself with while watching Man vs. Food this weekend....and then to hit up Revolution and Piece Brewing and drink as much Three Floyd's as tradition would have it... :D
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, between 3 mph
[b][color=blue][u]…SHOWING OFF SOME MAD SHOULDER PUMP…[/U][/COLOR][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/E8DFFF81-9F27-48BC-BFB9-F09A4BF67455-14719-000009110CDD5192.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/B33183E9-CC10-4379-92C0-7AE72EA69202-14719-000009110FCE4864.jpg[/IMG]
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated DB Military Press[/u][/b]
Rd 1: 20 @ 15#
Rd 2, 3: 10 @ 20#
Rd 4: 10 @ 25#
Rd 5, 6: 10 @ 30#
[b][u]Single Arm DB Lateral Raise[/u][/b]
Rd 1 thru 3: 15 @ 10#
Rd 4: 12 @ 15#
Rd 5: 10 @ 15#
Rd 6: 20 @ 8# <-- full range of motion (arms all the way above head)
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Medicine Ball “V” Exercise[/u][/b]
Rd 1 thru 3: 30 seconds with 16# ball
Rd 4, 5: 30 seconds with 20# ball
[b][u]BB Clean and Press[/u][/b]
Rd 1 thru 5: 30 seconds with 60# bar
[b][u]Chest Supported Incline DB Rear Delt Raise[/u][/b]
Rd 1 thru 3: 30 seconds with 10# DB
Rd 4, 5: 30 seconds with 15# DB
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Standing Military Press, both arms at same time (on backside of Iso Pulldown machine)[/u][/b]
Rd 1 thru 4: 10 @ 30# each arm
Rd 5: Run set…8 reps @ 30# / 20 # / 10# each arm
[b][u]Machine Side Lateral Raise[/u][/b]
Rd 1 thru 3: 15 reps @ 45#
Rd 4, 5: 10 @ 35# drop to 15#, hold for 20 seconds at parallel then 10 reps @ 15#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
More food!
[b]1653 calories 42F / 119C / 189P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
130oz H2O so far
The water cooler at work is kaput…have to walk up two flights of stairs to get water…extra cardio :D
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Multivitamin (B)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (B4 bed)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout)
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2500
[B]Sleep:[/b] 5:46 hours
[QUOTE=megdaig;1014017893][b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
143.6# or something of that sort.
We are speculating that I may not need to get down to 135#...won’t that be nice!?!
We were also tossing around the idea of doing Junior USA's in Chicago, about a month before Vegas, since one of the guys is already going to that one. Then I can get that deep dish pizza I tortured myself with while watching Man vs. Food this weekend....and then to hit up Revolution and Piece Brewing and drink as much Three Floyd's as tradition would have it... :D
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline, between 3 mph
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline, between 3 mph
[b][color=blue][u]…SHOWING OFF SOME MAD SHOULDER PUMP…[/U][/COLOR][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/E8DFFF81-9F27-48BC-BFB9-F09A4BF67455-14719-000009110CDD5192.jpg[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/B33183E9-CC10-4379-92C0-7AE72EA69202-14719-000009110FCE4864.jpg[/IMG]
[b][color=blue][u]…SHOULDERS…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated DB Military Press[/u][/b]
Rd 1: 20 @ 15#
Rd 2, 3: 10 @ 20#
Rd 4: 10 @ 25#
Rd 5, 6: 10 @ 30#
[b][u]Single Arm DB Lateral Raise[/u][/b]
Rd 1 thru 3: 15 @ 10#
Rd 4: 12 @ 15#
Rd 5: 10 @ 15#
Rd 6: 20 @ 8# <-- full range of motion (arms all the way above head)
[b][color=purple][i]Triset:[/i][/COLOR][/B]
[b][u]Medicine Ball “V” Exercise[/u][/b]
Rd 1 thru 3: 30 seconds with 16# ball
Rd 4, 5: 30 seconds with 20# ball
[b][u]BB Clean and Press[/u][/b]
Rd 1 thru 5: 30 seconds with 60# bar
[b][u]Chest Supported Incline DB Rear Delt Raise[/u][/b]
Rd 1 thru 3: 30 seconds with 10# DB
Rd 4, 5: 30 seconds with 15# DB
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Standing Military Press, both arms at same time (on backside of Iso Pulldown machine)[/u][/b]
Rd 1 thru 4: 10 @ 30# each arm
Rd 5: Run set…8 reps @ 30# / 20 # / 10# each arm
[b][u]Machine Side Lateral Raise[/u][/b]
Rd 1 thru 3: 15 reps @ 45#
Rd 4, 5: 10 @ 35# drop to 15#, hold for 20 seconds at parallel then 10 reps @ 15#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
More food!
[b]1653 calories 42F / 119C / 189P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
130oz H2O so far
The water cooler at work is kaput…have to walk up two flights of stairs to get water…extra cardio :D
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Nutri-100 Multivitamin (B)
200mg Omega-3 Plus GLA (B/L/D)
500mg Vitamin C (B/L/D)
300mg ALA (B/L)
1g CLA (B/L/D)
Digestive Enzyme + Probiotic (B/L/D)
5g Glutamine (B4 bed)
2g L-Carnitine + 1 Spirodex (pre-morning cardio)
2g L-Carnitine (pre-workout)
5g Creatine 5g +10g Xtend (intra-workout)
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2500
[B]Sleep:[/b] 5:46 hours[/QUOTE]
Nice shoulder pump! I also like the side by side comparison of the progress photos you posted a few days ago. Its amazing the change you see when the pictures are together like that.
Question for you: what product, if any, did you use last year to hold your suit in place? Bikini bite?
Keep up the good work, you're definitely kickin' butt!
[QUOTE=smiskell]
Question for you: what product, if any, did you use last year to hold your suit in place? Bikini bite? [/QUOTE]
I'm not certain of the brand but it was a spray adhesive so I would assume it was bikini bite. The spray works much better than the roll-on stuff. You spray it, let it dry a bit I get just a bit tacky then place the suit where you want it...avoid making adjustments.
I hear some girls use a spray adhesive that you can fin in the automotive department. But I'd not want to ruin my suit (or ass cheeks) with something like that.
I guess once I get to my home computer I can make a list of all the small things that I wish I'd known the first time and things to remember to bring this time...
[QUOTE=megdaig;1014580453]I'm not certain of the brand but it was a spray adhesive so I would assume it was bikini bite. The spray works much better than the roll-on stuff. You spray it, let it dry a bit I get just a bit tacky then place the suit where you want it...avoid making adjustments.
I hear some girls use a spray adhesive that you can fin in the automotive department. But I'd not want to ruin my suit (or ass cheeks) with something like that.
I guess once I get to my home computer I can make a list of all the small things that I wish I'd known the first time and things to remember to bring this time...[/QUOTE]
Oh I think I will steer clear of anything from the automotive department....yeah, I'm trying to make a list of that stuff myself, but I know there is a lot to learn from your first show!
I have to be careful what I Google or research at work too :) looking for clear heels was one thing I did not want my employer to see I was doing hahah
Wow, your shoulders look great! Veins too :D Love the new avi as well.
A "what I wish I had known" would be awesome for some of is doing it for the first time!
[b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
Coach snapped this during my first set of pullups…not bad for no pump.
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/AB23F769-7E5A-44D4-9069-DD5B961133C1-16545-00000A153ACC9ADD.jpg[/IMG]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Sitting at 144.6# for the past few days.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
Been slacking…slept in the past two days…
[B]Tuesday Cardio:[/b] 30 minute run at 9:45/mile pace
[B]Wednesday Cardio:[/b] 30 minute run at 9:10/mile pace
Back to normal today
[b][color=blue][u]…BACK…[/U][/COLOR][/B]
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Wide Neutral Grip Assisted Pullup[/u][/b]
Rd 1: 15 @ #16
Rd 2: 10 @ #14
Rd 3 thru 5: 10 @ #10
Rd 6: 6 BW drop to 8 @ #12
[b][u]Iso-Lateral Row (both arms at same time)[/u][/b]
Rd 1: 15 @ 25# each side
Rd 2: 10 @ 35# each side
Rd 3 thru 6: 1- @ 60# each side
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Single Arm DB Rows[/u][/b]
Rd 1, 2: 10 @ 35#
Rd 3, 4: 10 @ 40#
[b][u]Standing Resistance Band (one purple band each arm) Rows[/u][/b]
Rd 2 thru 4: 20 reps
[b][color=purple][i]Superset:[/i][/COLOR][/B]
[b][u]Seated Cable Row[/u][/b]
Rd 1: 10 @ 90#
Rd 2: 10 @ 100#
Rd 3: 10 @ 110#
[b][u]Wide Grip Lat Pulldown (facing backward)[/u][/b]
Rd 1: 10 @ 90@
Rd 2, 3: 10 @ 110#
[b][u]Dead Lift[/u][/b]
Rd 1, 2: 15 @ 135#
Rd 3, 4: 10 @ 185#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]Tuesday:[/b] 1688 calories 45F / 180C / 129P
[b]Wednesday:[/b] 1607 calories 54F / 161C / 112P
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
Been slacking on the water since I’ve been outside at work a lot these past few days. Averaging a little over 120 ounces these past few days.
[b][color=blue][u]…BODYMEDIA DATA…[/U][/COLOR][/B]
[B]Tuesday:[/b]
Burned: 2501
Sleep: 2:50 hours <-- long story
[b]Wednesday:[/b]
Burned: 2547
Sleep: 6:18 hours <-- took valerian root and melatonin
[QUOTE=megdaig;1013116793][b][size=+2][color=orange]WEEK 9 SUMMARY[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
Dropped 1.6# this week…ending weight of 143.6#. Puts me right where we want to keep me in the off-season to keep dieting minimized to 8 weeks. So it is as if we are just now getting started.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
50 minutes daily as planned.
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1351 calories 39F / 100C / 146P[/B]
[I]*Calories includes supplements[/i]
We are changing up the diet…now up to 1500 calories in food and 100 from supps…42F / 114C / 187P
[b][color=blue][u]…SLEEP…[/U][/COLOR][/B]
5.74 hours on average...getting better
[b][color=blue][u]…PROGRESS PHOTOS…[/U][/COLOR][/B]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutfront_zps829b5b15.png[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutside_zps22776c89.png[/IMG]
[IMG]http://i128.photobucket.com/albums/p181/truckdriver07/2013%20Phil%20Heath%20Classic%20Progress/8weeksoutback_zps86a51186.png[/IMG][/QUOTE]
Nice progress, you got this!
[b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.6#
My weight has stagnated for 3 days and increased a bit….either due to TOM (sorry for TMI) or the fact that I could be holding a bit more water since I’ve not been taking in as much H2O and also with slight increase in cals consumed this week…we shall see.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]BW Dips[/u][/b]
2x10
8 <-- 5 second hold at bottom of last two reps
[b][u]Incline BB Bench[/u][/b]
6x10 @ 65#
8 @ 65#
2x7 @ 65#
8 @ 65#
Was going for a 10x10 set for more of a depletion type workout, and boy am I nowhere near as strong as I was on the last cut. Toward the end I was doing 10x10 @ 85#...geesh what has happened to me? Hell, I couldn’t even get the 40# dumbbells up last night before I moved over to BB bench.
[b][u]Standing Cable Cross-over[/u][/b]
2 drop sets; 8 @ 15# drop to 8 @ 7.5# each side
6 @ 15# drop to 8 @ 7.5# each side
8 @ 12.5# drop to 8 @ 7.5# each side
[b][i][color=purple]Triset:[/color][/i][/b]
[b][u]DB Side Lateral Pyramid Set[/u][/b]
3 rounds of 10 @ 10# / 15 @ 25# pushing / 10 @ 10#
[b][u]American KB Swings[/u][/b]
3x20 reps @ 15#
[b][u]Windmill Kicks Off Bench[/u][/b]
3x30 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Had a tablespoon of PB instead of my 15 almonds in celebration of National PB Day….oh how I’ve missed my PB.
[b]1649 calories 43F / 115C / 187P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
8oz green tea…the hot water spigot is finally working again!
166oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
All supps the same. Starting my ECA stack, 2 days on 2 days off
[b][color=blue][u]…BODYMEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2439
[b]Sleep:[/b] 4:06
Metabolism still revving, but is looking like it is starting to slow down a bit…we shall see.
[QUOTE=megdaig;1015565733][b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
144.6#
My weight has stagnated for 3 days and increased a bit….either due to TOM (sorry for TMI) or the fact that I could be holding a bit more water since I’ve not been taking in as much H2O and also with slight increase in cals consumed this week…we shall see.
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes treadmill, 10% incline
[B]PM Cardio:[/b] 20 minutes treadmill, 10% incline
[b][color=blue][u]…CHEST & SHOULDERS…[/U][/COLOR][/B]
[b][u]BW Dips[/u][/b]
2x10
8 <-- 5 second hold at bottom of last two reps
[b][u]Incline BB Bench[/u][/b]
6x10 @ 65#
8 @ 65#
2x7 @ 65#
8 @ 65#
Was going for a 10x10 set for more of a depletion type workout, and boy am I nowhere near as strong as I was on the last cut. Toward the end I was doing 10x10 @ 85#...geesh what has happened to me? Hell, I couldn’t even get the 40# dumbbells up last night before I moved over to BB bench.
[b][u]Standing Cable Cross-over[/u][/b]
2 drop sets; 8 @ 15# drop to 8 @ 7.5# each side
6 @ 15# drop to 8 @ 7.5# each side
8 @ 12.5# drop to 8 @ 7.5# each side
[b][i][color=purple]Triset:[/color][/i][/b]
[b][u]DB Side Lateral Pyramid Set[/u][/b]
3 rounds of 10 @ 10# / 15 @ 25# pushing / 10 @ 10#
[b][u]American KB Swings[/u][/b]
3x20 reps @ 15#
[b][u]Windmill Kicks Off Bench[/u][/b]
3x30 reps
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
Had a tablespoon of PB instead of my 15 almonds in celebration of National PB Day….oh how I’ve missed my PB.
[b]1649 calories 43F / 115C / 187P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
16oz coffee
8oz green tea…the hot water spigot is finally working again!
166oz H2O
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
All supps the same. Starting my ECA stack, 2 days on 2 days off
[b][color=blue][u]…BODYMEDIA DATA…[/U][/COLOR][/B]
[b]Calories Burned:[/b] 2439
[b]Sleep:[/b] 4:06
Metabolism still revving, but is looking like it is starting to slow down a bit…we shall see.[/QUOTE]
It was national PB day!!?? :( I wish I could celebrate, but I would probably consume an entire jar. Removing it from my apartment has been the best decision so far. I really don't miss it bc I dont see it, but put a spoonful in front of me and it would be gone in a second lol But since I cannot control myself I can't temp myself. Kudos to you for having self control with it. I know after my first show I want a banana and PB! but ill have to give away the jar after, unless I can incorporate it into my refeed.... BTW- ill be starting re-feeds in the next week or two! Kinda pumped about that but hope it doesn't mess with me mentally too much.
I really don't like to focus on what I want to eat after my show, its more like a mini celebration rather than "im dying to have this". What, if anything, did you eat after your first show?
[QUOTE=smiskell;1015680143]I really don't like to focus on what I want to eat after my show, its more like a mini celebration rather than "im dying to have this". What, if anything, did you eat after your first show?[/QUOTE]
Unfortunately it was a little after 1 AM before we could get to a restaurant, the only place open was a sub-par Tex-Mex restaurant. I had a sangririta (sangria margarita) that totally knocked me on my azz. I went totally bad and ate chicken enchiladas and queso and chips, I would’ve normally had fajitas or something of the like but I wanted it to be something that I would never eat, hehe.
But the best part was one of the guys on the team is an excellent baker (grew up running and working in his parents’ bakeries). He made a peanut butter and Reese’s PB cup cake (which actually wasn’t the best dessert) and his own version of “slutty brownies”…it was some concoction of chocolate chip cookie crust with Reeses PB cups and Oreos layered under a brownie batter and jet puffed marshmallow with a graham cracker butterscotch crumble crust topping………it was so amazing that we each had like 3 large pieces and I was completely miserable after that. Surprisingly I was still very vascular and pumped the next morning and not bloated at all ….this was the picture I snapped the next morning…
[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/07/31409382/profilepic/paaiXGzVCgEPkaQBPHTRisWBbnlZtpGKQOvN.jpg[/img]
I had to wait a whole week to really get to indulge when I went on vacation to San Diego and then Vegas. I am all about breakfast! I had PB and banana stuffed French toast at Café 222 in SD and in general, eggs and bacon and potatoes whenever possible. But of course I had to get the chicken and waffles and Hash House A Go Go :D And then it was nice dinners with beer or wine…and dessert of course!
But after that trip, it was a long time before I began to really let go and enjoy beer again. All I ever thought about when I started drinking beer again was “jeeze that beer was 300 calories, guess I’ll have to make up for those calories elsewhere”. After a few months I said screw it and just enjoyed myself, hence gaining a little more fluff than I anticipated.
This time around, it'll be pizza....and then maybe a burger from my favorite neighborhood bar. I plan on brewing a double IPA this weekend to have ready in time to celebrate my victory ;) Still trying to conjure up a good name for it....
[QUOTE=megdaig;1015694083] I am all about breakfast! I had PB and banana stuffed French toast at Café 222 in SD and in general, eggs and bacon and potatoes whenever possible. [/QUOTE]
ME too! I love breakfast, especially at dive diners! Prior to the strict 12 week cut, I was trying to re-create the perfect pancake, but a gluten free version.... Still not 100% satisfied, so ill continue my quest after my shows. So I think one of my treats will have to be a nice big omelette with a side of hash browns :)
[QUOTE=megdaig;1015694083]
[img]http://bodyspace.bodybuilding.com/img/user_images/growable/2012/09/07/31409382/profilepic/paaiXGzVCgEPkaQBPHTRisWBbnlZtpGKQOvN.jpg[/img]
[/QUOTE]
... wow! That is a good looking mid-section!
[b][size=+2][color=orange]8 WEEKS OUT[/COLOR][/SIZE][/B]
Guess I ought to update from Friday's leg workout
[b][color=blue][u]…WEIGHT…[/U][/COLOR][/B]
145.4#
[b][color=blue][u]…CARDIO…[/U][/COLOR][/B]
[B]AM Cardio:[/b] 30 minutes 3.0 MPH walk on treadmill at 10%
No PM cardio. Was a LATE NIGHT LEGS workout…and I don’t want to stall any progress on legs due to too much cardio after leg lifting.
[b][color=blue][u]…LEGS…[/U][/COLOR][/B]
[b][u]Power Clean to ATG Front Squat [/u][/b]
8 @ 65#
8 @ 75#
6 @ 85#
2x4 @ 95#
2x2 @ 105#
2x4 @ 125# ← Front squat only (no clean)
[b][i][color=purple]Superset:[/color][/i][/b]
[b][u]Sing Leg, Leg Extension (right leg only)[/u][/b]
6 @ 50#
2x6 @ 70# ← Holy Moly! No pain. After 18 months I think my tendon has finally fully regenerated and strengthened. It is on now!
[b][u]Leg Extension[/u][/b]
8 @ 110#
2x8 @ 130#
[b][u]Sing Leg, Leg Press[/u][/b]
3 sets of 10 (each leg) with no rest between @ 50#
[b][i][color=purple]Superset:[/color][/i][/b]
[b][u]DB Squat with One Foot on Wafer (each foot)[/u][/b]
3x10 @ 25#
[b][u]Side Lunge with KB (explode from bottom)[/u][/b]
3x20 @ 20#
[b][u]Single Leg, Lying Leg Curl[/u][/b]
2x10 @ 30# ← no rest
10 @ 40#
10 @ 50#
6 @ 125# ← both legs together
[b][u]Hyperextension (glute/hammie focused)[/u][/b]
3x10 @ 35#
[b][color=blue][u]…DIET…[/U][/COLOR][/B]
[b]1698 calories 43F / 125C / 187P[/B]
[I]*Calories includes supplements[/i]
[b][color=blue][u]…BLADDER BUSTIN’…[/U][/COLOR][/B]
Finally got my water consumption back up to par…150 ounces. Lots of coffee and some green tea.
[b][color=blue][u]…SUPPLEMENTS…[/U][/COLOR][/B]
Started adding yohimbe to my 'fat burner' stack
[b][color=blue][u]…BODY MEDIA DATA…[/U][/COLOR][/B]
[b]Sleep:[/b] 4:38 hours
[b]Calories Burned:[/b] 2344