The Machine's ongoing Physique quest

[Jdot5]

Progress pics from this morning at 191.6:

[Jdot5]

11/30:
Took 2 scoops of Pre Grit and it was off to the gym. I mixed my ErgoAmino in my gallon jug before leaving the locker room. After a brief warmup, it was off to the weights. today was back, bis, and calves. First up was Deadlifts. I wasted no time with it this week putting it first. First set was 395 for 5 reps. Next set was 405 for 4 reps. Third set was 415 and I got 2 reps. Last set i did 425 and hit 2 reps as well. Next week we will hit 430. Next was lat pulldowns. I ddi 4x8,8,7,6 (135,140,140,145). Machine rows were next for 3x8 (150,160,170). Underhand BB rows followed for 3x6 (190,195,195). Next was straight arm pulldown with a rope for 3x12,12,10 (45,50,55). Last for back was cable rows 3x12,10,8 (80,85,85) *I forgot to do these last week because i didnt write it down. Now was biceps time. I started with standing db curls 4x8,8,6,6 (40,45,45,45). Next was 1-arm db preacher curls for 3x12,12,10 (25,25,30). Next was suppose to be machine curls but it was occupied so i did a superset of db hammer curls 3x12 (25,30,35) and seated calf raises 3x12,11,9 (140,150,160). The machine curl machine was still occupied so i did hammer strength preacher curls for 3x10,7,6 (70,75,75). Last was leg press calf raises (on a regular leg press machine). I did 4x12 (500,500,510,520). I then stretched before taking a protein shake with creatine. Took ErgoZZZ 15 mins before bed.

12/1:
Woke up this morning and did 20 mins of cardio on the treadmill. I did 30s at speed 3, 30s at speed 3.5, 1m at 4.0, 1m at 4.5, 1m at 5.0, 1m at 5.0, 5m at 6.0, 4m at 6.5, 2m at 7.0, 2m at 7.5 and 2m at 8.0. I sipped on some leftover ErgoAminos during the cardio and ended up breaking a killer sweat from the treadmill. Afterwards was some stretching to cool down the muscles. Later on today is chest and forearms. Looking to have better results than my last chest workouts (which means dont try power cleans lol)

[Jdot5]

12/1:
Took one scoop of Pregrit then I headed to the gym. After a brief warmup, it was time for work. Chest, forearms, and core was on the agenda. First up was db incline bench press. I did 4x8,7,5,4 (75,85,90,95). Next was BB bench press. First set i did 215 for 8 reps. I then put 225 on the bar looking to put up high numbers but only could muster 4 reps for sets 2 and 3. Last set I went down to 220 and hit 5 reps. Next I did smith machine incline press and set the bench at a 30 degree incline. I did 3x10,7,6 (165,175,175). Next was db fly for 3x10 (25,30,30). Last was dips 3x10. I then did a tri-set for forearms: single arm reverse cable wrist curls 3x12 (45,50,55), single arm wrist curl 3x12 (8,8,10), and reverse cable curls 3x10 (60,65,70). Now was time for core work. I did cable crunch (52.5), hanging knee raises (25), Bar twist (80), and low back extensions (50) for 3x12. After words, I stretched before heading home to take a protein shake and creatine

12/2:
Off day from the gym but may do some light stretching and foam rolling once I get home. Fasted elliptical cardio in the AM. No sore muscle to note

[Jdot5]

fasted cardio on the elliptical this morning. Didnt break much of a sweat on it but kept a solid pace. Today is leg day (including calves). I need a much better performance in the squat rack compared to last week.

[Jdot5]

Took a scoop of Pre Grit and then got to the gym.Afer putting some ErgoAminos in my jug, i then warmed up a bit longer than last week to get the legs loose. Afterwards it was time to put in work for leg day and squat rack was first. During my warm up sets, he lower back started to get tight so I did some extra warm ups on the back to keep it loose. First set was 255 which I did for 8 reps. Next set I put 265 on the bar and I was able to hit 8 again. Third set I put 275 on the bar and got 6 reps. Last set I put 285 on the bar and mustered 4 reps. Im looking to be repping 300 by years end so I got work to do. Next was Leg press. I did 4x8 (550,560,570,580). Next was machine squats which i did for 3x8 (280). The squat machine i was using kept messing up so I may switch to hack squats next week. Leg extensions was the final exercise for quads which i did 3x8,7,6 (185,190,195). Now was time for hamstrings. First up was lying leg curls 4x10,7,7,6 (110,115,115,120). Next was Leg press (which an emphasis on hammies). I did 3x10,10,8 (460,470,480). Last for Hamstrings was stiff leg deadlifts which i did 3x10,10,8 (170,180,190). I then did some quick calf work. First was seated calves which i did 3x12,10,8 (145,155,165). Then was leg press calf raises (i used the one from last week n not the traditional leg press since it was occupired). I did 4x12,12,9,8 (340,350,360,370). I then stretched before heading home and taking a protein shake and creatine. I took ErgoZZZ about 15 mins before bed (went to sleep right after the Packers Lions game concluded)
12/4:
Woke up and did 20 mins of cardio on the treadmill. Did the same exact scheme I did on Tuesday and broke a crucial sweat. Shoulders, tris, and forearms today since tomorrow I'll be super busy with multiple events.

[Jdot5]

12/4:
Took a scoop of Pregrit and it was off to the gym. I did a brief warmup before heading to the weights. Today was shoulders, triceps, and forearms. First up was reverse db fly which i did 3x15 (15,20,20). Next was standing military press which i did 4x8,7,6,5 (125,130,135,140). Next was a superset of hammer strength military press 4x10,8,9,8 (90) and seated lat raises 4x10,10,7,7 (20,20,25,25). Front raises with an ez curl bar was next for 4x10,8,7,7 (45,50,50,50). BB shrugs was last (w/ an over under grip) for 4x10,10,10,8 (210,220,230,240). Now was time for triceps. First up was close grip bench press which i did 4x10,7,6,5 (160,165,170,175). Next was 1 arm db ext whci i did 4x10 (20,25,25,25). Pushdowns was last (w/ a v-bar) for 4x10,10,9,7 (50,55,60,65). I then did a tri-set for forearms: reverse wrist curls 3x12 (20), wrist curls 3x12 (85,85,90) and reverse curls (w/ and ez curl bar) 3x8 (60). After that was some stretching and protein shake w/ creatine before heading home. I enjoyed a christmas party later than night for my wifes job

12/5:
Off day but enjoyed watching my nephew flag football team winning their championship game that morning and going undefeated throughout that season. My wife's alma mater (JMU) lost in a heartbreaker that afternoon in the FCS playoffs. Then my squad Clemson clinched the ACC ship and top seed in the playoffs.

12/6:
Suppose to have two flag football games but the first game was a forfeit due to the other team not showing up. Played the second game which we won on a goaline stand 21-13. Got some snaps in but didnt get to play as much as I would like (next game in 2 weeks)

12/7:
Woke up and knocked up 20 mins on the elliptical. Got a good pace going but no sweat was broken. Body feels pretty fresh and ready for the weights today. Back, Bis, and calves tonite which Deadlifts to spark the workout

[Jdot5]

12/7:
Took 2 scoops of Pre Grit then it was off to the gym. After putting a scoop of ErgoAminos in by jug, I warmed up before heading to the weights area. Today I had a lengthy workout ahead of me with back, biceps, and calves. First up was deadlifts. My first set I put 400 on the bar and powered through 5 reps. Next set I put 410 on the bar and was able to hit 4 reps. Third set I put 415 on the bar and although it was a battle, I got 4 reps as well. Last set I put 430 on the bar. It wasnt pretty but i got mustered 2 reps. Lat pulldown machine was occupied so i did reverse grip BB row for 3x6,6,5 (195,200,200). The lat pulldown machine was still occupied so i then decided to do pullups. I did 4x8,6,6,5. i then did straight arm puldowns for 3x12.12.10 (45,45,50). I used a different machine this week than the past 2 weeks on straight arm pulldowns. Next was cable rows which i did 3x12,12,11 (80,80,85). Last exercise for back was t-bar rows. The reason i did them this week is because i tried to do the low machine row but just wasnt feeling it so i decided to do t-bar rows instead. I did 3x6,6,5 (195,200,200). Now was time for biceps. First up was standing db curls which i did 4x8,7,6,5 (45,45,45,50). Next was 1 arm db curls on a preacher bench. I did 3x12,12,10 (25,30,30). Next was machine curls which i did 3x10,8,7 (70,75,75). I then supersetted db hammercurls 3x21,12,10 (30,30,35) with seated calf raises 3x12,10,8 (145,160,170). I did a superset here to help speed up time since the workout was nearing 1hr n 30mins. Last was leg press calves which i did 4x12,12,10,8 (350,360,370,380). I then stretched before heading home to take a protein shake and creatine. ErgoZZZ was taken before bed.

12/8:
I was suppose to do cardio this morning, but somehow my alarm got turned off on my phone so I ended up oversleeping and missing cardio. I will have to make up that cardio session tomorrow. Tonight, I have chest, forearms, and core.

[Jdot5]

12/8:
Took 1 scoop of Pre-Grit and it was off to the gym. After mixing in ErgoAminos and warming up, it was time to put in work. Today was chest, forearms, and core. First up was incline BB press. I did 4x8,7,5,4 (175,185,195,200). Next was BB bench press. I did 4x8,5,4,4 (215,220,225,230). Next I did machine chest press for 3x10,6,6 (140,145,145).I then did flat db fly for 3x10,10,8 (30,30,35). Last for chest was dips. I attached a 10lb plate to a weighted belt and did 3x8,8,7. Next was a forearms tri-set: single arm reverse cablecurl 3x12 (42.5), single arm db wrist curls 3x12 (10), and reverse cable curls 3x10 (50). Now was time for a core circuit. I did 3x12 of the following: cable side bend (32.5), hanging leg raises, cable crunch (52.5), and low back extension (50). I then stretched before taking a protein shake and creatine. ErgoZZZ was taken at normal time.

12/9:
Normal rest day turned into a cardio day since yesterday morning session was missed. I did 20 mins on the treadmill. The scheme was: 1m (4.0), 1m (4.5), 1m (5.0), 1m (5.5), 4m (6.0), 4m (6.5), 3m (7.0), 2.5m (7.5), 1.25 (8.0), 1.25 (8.5). I had a sip of aminos every 4 mins. I ended up breaking a good sweat (not as heavy as prior sessions though). Now time to rest up until tomorrow cardio session

[Jdot5]

Much needed active rest day yesterday. Woke up this morning and did 20 mins on the elliptical. No sweat was broken but a good pace was set. Tonight I gotta buckle up my boot straps tight n bring them intensity because tonight is LEG night, plus my wife will be working out with me as well so I cant look weak

[Jdot5]

12/10:
took a scoop of Pre Grit then it was off to the gym. After mixing some ErgoAminos, I did a dynamic warm up before heading to the power rack. Today was leg day which meant time to turn up the intensity. First up was squats. After 3 warmup sets, it was time to go live. First set was 260 which i got 8 reps. Second set was 270 which i got for 6 reps ( I was disappointed only got 6 but there was more work to be done). Third set was 280 which i got for 5 reps. Last set was 290 which I eeked out 4 reps. Next was suppose to be leg press but it was occupied so i did hack squats. I did 3x8 (160,165,180). The second set was suppose to be 170 but i forgot to put an additional 5lbs on one side of the machine. The leg press finally opened up so i pounced quick. I did x4x8,8,7,6 (540,550,560,570). Last for quads was leg extensions 3x8,7,6 (190,195,200). Now was time for hamstring work. First up was lying leg curls. I did 4x10,10,8,7 (110,110,115,120). Next was leg press for 3x10 (570,580,590). Last was stiff leg BB deadlifts. I did 3x10,10,6 (175,185,195). I wanted to squeeze in calf work but was running short on time so Ill have to add that to Saturdays workout. Went home and punished some food my wife brought home from her potluckt (a boston butts bbq sandwich which some pork n beans) and downed it with a protein shake and creatine. ErgoZZZ taken at normal time.

12/11:
Woke up this morning and got a bit lazy so I did the elliptical instead of the treadmill for 20 mins. Sipped on some Aminos throughout. Worked a steady paced a broke a mild sweat. Legs feel pretty fine minus my right knee which was a bit stiff at first but feeling better. Now time to recover today before tomorrow's marathon workout of shoulders, triceps, forearms, and calves

[Jdot5]

12/12:
Woke up and ate 2/3 cup of oats and a scoop of whey protein. After 15 mins, I Took 2 scoops of Pre-Grit and then it was off to the gym. On the way there I realized I left my gallon jug with ErgoAminos at home :-(. I got to the gym and warmed up before heading to the weight room. I knew had a lengthy workout with shoulders, triceps, forearms, and calves. First up was reverse db flys. I did 3x15 (20). Next was standing BB military press. I did 4x8,6,5,4 (130,135,140,145). Next was a superset of machine military press 4x10,10,8,8 (90,90,95,95) and seated db lat raises 4x10,10,8,8 (20,20,25,25). I then did a superset of front fraises 4x10,10,8,8 (45,45,50,50) and db shrugs 4x10,10,8,8 (85,85,90,90) to complete shoulders. Now was time for triceps and first was close grip bench press which i did 4x8,7,6,5 (165,170,175,180). Next was 1-arm db extensions for 4x10 (25) supersetted with seated calf raises 3x12,12,8 (150,160,170). I then did a superset of tricep pushdowns 4x10,10,8,7 (50,55,60,65) and leg press calf raises 4x12,10,10,10 (355,365,375,385) to complete tris n calves work. Last was a tri-set for forearms: reverse wrist curls 3x10,10,5 (25,25,30), wrist curls 3x10 (85,90,95) and reverse curls 3x8 (60,60,65). I didnt get to add in plate pinches since I was running really short on time but ill add it in next time. I then took a protein shake with creatine after some cooldown stretching. I did miss not having my Aminos to sip on. Definitely noticed the lack of hydration during the workout n was alot thirstier but i didnt feel like going across the gym all the time for water. I had a christmas/holiday party later that night and punished lots of food n cake. Took ErgoZZZ at normal time that night.
12/14:
Woke up this morning and weighed in at 196.8 (too much cake this weekend lol). Did 20 mins on the elliptical and broke a mild sweat. Also took progress pics which I will post later. Back, biceps, and calves today which will be highlighted by Rack Pulls. And this time, I have my jug and ErgoAminos packed

[Jdot5]

12/14:
Took 2 scoops of Superpump and then it was off to the gym. I made sure i had my jug with ErgoAminos armed with me this time. After a brief warmup, it was time to put it work. Today I had back, biceps, and calves. First up was Rack pulls. I substituted them for deads this week (as part of the program im on). I did 4x5,4,3,2 (400,410,415,430). I then did bodyweights pull ups 4x8,7,6,6. I did cable rows with a bike handle bar 3x6,6,5 (130,140,145). Reverse grip BB row was next for 3x6 (200,200,205). Straight arm pulldown followed for 3x 12,12,10 (50,50,55). Cable rows with neutral grip handle completed the back portion at 3x12,12,9 (80,85,90). Now was time for biceps starting with standing db curls for 4x8,8,5,7 (45,45,50,45). Next was 1 arm db iso curls on a preacher bench. I did 3x12,12,10 (25,30,30). I then a superset of db hammercurls 3x12,12,10 (30,30,35) and seated calf raises 3x12,10,8 (155,165,175). Last I did a superset of machine curls 3x10,10,8 (70,70,75) and leg press calves 4x12,12,9,9 (360,370,380,380) to finish the workout. I then stretched before heading home to down a protein shake with creatine and a slice of sweet potato pie. I took ErgoZZZ on time. also here are the progress pics I took this morning:







12/15:
Knocked out 20 mins on the treadmill this morning. I did 1m (4.0), 1m (4.5), 1m (5.0), 1m (5.5), 4m (6.0), 4m (6.5), 4m (7.0), 2m (7.5), 2m (8.0). I broke a killer sweat from this but sipped on my Aminos during. Now time to get ready for chest, forearms, and core

[Jdot5]

12/15:
took a scoop of SuperPump and it was off to the gym. I grabbed my jug filled with ErgoAminos( i left the jug in my car so i wouldnt forget). After a brief warmup, it was grow time. I had chest, forearms, and core. First up was incline db bench press. i did 4x8,8,6,5 (85,85,90,95). Next was flat db bench press. I did 4x8,7,5,4 (85,90,95,100). Next I did db fly since I was already on a flat bench and did 3x10,10,8 (30,30,35). Next was suppose to be machine chest press but someone was on it so I did dips. I did 3x10,10,8 (10,10,15). The better my elbow start to feel, the more weight i will add on dips to get back to the weight I was doing before my elbow injury. Last for chest was machine chest press which i did 3x10,7,6 (140). Next was a forearms tri-set: single arm reverse wrist curls 3x12 (42.5), db reverse wrist curls 3x12 (10), and reverse cable curls 3x10 (50). I then did a core circuit: cable side bends 3x12 (32.5), hanging knee raises 3x12 (20,25,25), cable crunches 3x12 (52.5) and plank holds 3x40secs. Afterwards I stretched before heading home n downing a protein shake with creatine and eating a slice of poundcake and 1/3 cup of rice. I took ErgoAminos on time.

12/16:
Much needed rest day today. Body feel fine minus my lower back this a little sore. Will be using this rest day to recover and catch up on tv shows when I get off work. Tomorrow, Elliptical in the morning followed by leg day in the evening

[Jdot5]

knocked out 20mins on the elliptical this morning while sippin on ErgoAminos. Maintained a good pace but no sweat broken. Body feels pretty good, lower back feeling much better. Tonight is leg night, trying to decide between doing 205 or 300 on the squat rack

[Jdot5]

12/17:
took a scoop of SuperPump and it was off to the gym. I grabbed my jug full of Ergo Aminos and then I warmed up. After that it was time to head to the power rack. It was leg day n squats start my leg workouts. First set was 265 for 8 reps. Second set was 275 for 7 reps. Third set was 285 for 5 reps. Last set was 295 for 4 reps. Next week Ill be doing 300 (been a couple of years since I done it). Next was was leg press. I did 4x8,8,6,5 (550,560,570,580).Next was Hack squat. I did 3x8,6,5 (170,180,185). Last for quads was leg extensions. I did 3x8,7,6 (195,200,205). Now was time to work hamstrings. First up was lying leg curls. I did 4x10,8,8,6 (110,115,115,120). Next was a superset of leg press (high foot placement) 3x10,10,8 (480,490,50) and leg press calf raises 4x12,12,10,10 (480,490,500,510). Last was a superset of RDL's 3x10,10,8 (205,215,215) and standing calf raises 3x21,10,8 (195,210,210). Afterwards I stretched before heading home to take a protein shake with creatine and a slice of poundcake. I took ErgoZZZ on time.

12/18:
Knocked out 20 mins on the treadmill while sipping ErgoAminos. Did 1m (4.0), 1m (4.5), 1m (5.0), 1m (5.5), 5m(6.0), 6m (6.5), 2.5m (7.0), 2.5m (7.5). Broke a crucial sweat on it. Now time to recover and relax before tomorrow's shoulders, triceps, and forearms workout.

[Jdot5]

12/19:
Woke up and ate my normal preworkout meal (scoop of oatmeal with 3/4cup of oats). 15 mins later I took a sample pack of 1mr vortex I had got at the Arnold and it was off to the gym. I had tried a different warm up than normal (did jump rope, jump squats, and dead hangs on a pull up bar). I then headed off to the weight section to do shoulders, tris, and forearms. First up was reverse db flys with I did with my palms facing in. I did 3x15 (15,15,20). Next was standing BB military press. I did 4x7,5,4,4 (135,140,145,145). Next was a superset of smith machine military press 4x10,10,8,7 (135,140,145,150) and db lat raises 4x10,10,8,6 (20,20,25,30). I then did a superset of db front raises 4x10,10,8,7 (30,30,35,35) and bb shrugs 4x10,8,7,6 (215,225,235,245) to complete shoulders. Now was time to attack the triceps. First up was close grip bench press which i did 4x8,7,6,5 (170,175,180,185). Next was superset of 1-arm db exts 4x10 (25) and lying leg raises 3x12. Next was tricep pushdowns with a straight bar 4x10,10,10,8 (50,55,60,65) and standing cable side bends 3x12 (30,35,40). Now was time for forearms and I did a tri-set: reverse wrist curl 3x10,10,6 (25); wrist curl 3x10 (95); and reverse curls 3x8 (60). I then did cable crunches using a different machine (big mistake) for 3x12 (100,100,120). I then took a scoop of protein and creatine with 8oz of milk and ate 1/3 cup of white rice, before heading to go christmas shopping for my wife (took 2 hours but got it done). Overall the workout intensity was just not there today (the warm up definitely played a part in it). Later that night i punished a Pizza Hut dinner box (w/ my wife) before heading out for my company christmas party.

12/20:
Had a flag football game today. Had a scoop of ErgoAmino mixed with a scoop of Hydracharge. I played ok but my right knee has been bothering me and definitely noticed it more when i tried to plant my foot to rush the qb (im sure the cold weather didnt help either).

12/21:
Woke up this morning and did 20 mins on the elliptical. broke a mild sweat but nothing big. Couldnt really go fast due to my Knee. I did sip on ErgoAminos during the cardio. Today is back, biceps, and calves day but will be a gametime decision on doing deadlifts or rack pulls since my knee isnt 100%

[Jdot5]

Took 1 scoop of super pump and it was off to the gym. Had my Ergoaminos already mixed in a shaker cup. I then warmed up and noticed then that the deadlifts were a no go due to the feeling discomfort in my knee when I tried to squat down. I still had a back, biceps, and calf workout to complete. First up was Lat pull downs. I did 4x8,8,6,6 (140,140,145,145). Next I decided to test things out to see if I could do rack pulls since deadlifts were out theauestion. After 3 warmup sets, I didn't feel any knee pain so I decided to get to work. I did 4x4,3,2,2 (405). I didn't add any weight to play it safe but I was pleased i didn't have any knee pain during the sets. Hopefully I can be straight by the next week because I'm chomping at the bit to get back to deadlifts. Next up was reverse grip BB Rows 3x6 (205,205,210). I then did overhand cable row with a straight bar for 3x8 (140,145,150). I then did a superset of straight arm pulldowns 3x12,12,10 (50,55,60) and cable rows (w/ a neutral grip bar) for 3x12,12,10 (85,85,90) to complete back. Now was time for bicep work. I started with standing db curls for 4x8,8,7,5 (45,45,45,50). Next was db curls on a preacher curl bench for 3x12,11,10 (30). Machine curls soon followed for 3x10,8,7 (70,75,75). I then did a superset of db hammer curls 3x12,10,10 (30,35,35) and seated calf raises 3x11,9,8 (160,170,180). The last exercise was leg press calves (on the horizontal leg press) for 4x13,12,9,9 (365,375,385,385). I then stretched before heading home and downing a protein shake with creating and a slice of pound cake. Taking ergoZzz at normal time. No weights tomorrow since it's my birthday and my wife has a day full of events planned but will be doing some fasted cardio before tomorrow events. Will also take some food porn pics if I get any awesome meals.

[Jdot5]

12/22:
No cardio yesterday since i wanted to really sleep in on my Bday. My wife later took me to Plaza Azteca for lunch where i had the enchililadas chipotle meal. We then went to Busch Gardens in Williamsburg for their christmastown celebration. We rode some roller coasters, watched some christmas shows they had going on and enjoyed the lights decoration they had as well. I even managed to get me a funnel cake while there. My wife initially wanted to take me to Texas Roadhouse for steaks but since we got in town after they closed, we went to applebees instead and i had a triple bacon burger. It was a very enjoyable bday. (will post food pics later), took ergozzz on time




12/23:
did 20 mins on the treadmill this morning. I didnt go that fast but i did up the incline during the sessions. ended up breaking a really good sweat. Sipped on ergoaminos during the session. Today is chest, forearms, and abs day

[Jdot5]

12/23:
took a sample pack of Met-Rx preworkout and it was off to the gym. My jug already had a scoop of ErgoAminos mixed in so I grabbed the jug before heading to warm up. Afterwards, I went to grab an incline bench. Today was chest, forearms, and abs day. First up was incline BB bench press. I did 4x8,6,5,4 (185,195,205,215). I had no issues with my shoulder or elbow so I was amped that I can start adding more weight. Next was BB bench press. First set was 220 which i hit for 8 reps. Second set I put on 225 which I got 6 reps. Third set I put 230 on the bar and got 4 reps. Last set i had to decide whether i wanted to stay at 230 or try 235, i chose to do 235. I wanted 4 reps but came up just short with only 3 reps (ill get it next week). Next was machine chest press which i did 3x10,8,6 (140,145,150). Flat DB flyes followed for 3x10,8,8 (30,35,35). Last for chest was dips which i did 3x8,8,6 (20). Now was time for the forearm tri-set: single arm reverse cable curl 3x12 (45,50,55), db reverse wrist curls 3x12 (10), and reverse cable curls 3x12 (65,70,75). I then did a core circuit: russian twist 3x12 (25), lying knee raises 3x12, weighted crunch 3x12 (40), and plank holds 3x40secs. I then stretched before heading home and downing a protein shake and creatine with a huge slice of pound cake. Took ErgoZZZ normal tal.

12/24:
Did 20 mins on the elliptical. Was able to actually break a sweat on it (i think the warm weather is playing a part). Sipped on ErgoAminos during. Today is leg day. The knee is feeling a lot better but I will test it out to see if there is any pain during warm ups. Either way I will either be doing squats or box squats.

[Jdot5]

Took a sample pack of Dr Jekyll and then it was off to the gym. I already had my ErgoAmino mixed in my jug so I warmed up and noticed I still couldn't squat down low. After a couple of warm up sets, I decided to do box squats. First set was 225 for 10 reps. Second set was 230 for 8 reps. Third and fourth set was 235 for 6 reps. Next I tried to do leg presses but it didn't work. I tried hack squat but that didn't work either. I then did a TR-X squat circuit: squats x10, one legged squats x10, squats x10. Last for quads was leg extensions for 3x8 (160,165,170). Now was time for hamstrings. I started with lying leg curls for 4x10,8,7,7 (105,110,110,110). Next was a superset of good mornings 3x10 (135,140,140) and standing calf raises 3x10 (195). Last was a superset of RDLs 3x10,8,8 (205,215,215) and leg press calves 4x12 (450,460,470,480). I was able to do the leg press calf raises on a normal leg press machine. I then stretched before taking a protein shake and creatine and heading home. Got cardio in the AM before tomorrow's GAINZ.

[Jdot5]

Woke up, open presents, then I did 20 mins on the treadmill. Sipped on ErgoAminos during the sessions. Was able to do my normal treadmill session scheme. Now time to get ready to enjoy some Christmas GAINZ before shoulders, triceps, and forearms tomorrow morning

[Jdot5]

Took ergoZzz before bed last night. Woke up this morning, Ate my preworkout meal and thenTook a sample pack of C4. I then headed off to the gym with my Ergoaminos already mixed in my jug. After a brief warmup, it was time to workout. Today was shoulders, triceps, and forearms. First up was reverse db fly 3x15 (20). Next was standing db military press. First set was 65 for 8 reps. Second set was 70 for 6 reps. Third set and fourth set was 75 for 4 reps. Next was a superset of smith machine military press 4x10,10,8,8 (140,145,150,155) and seated db Lat raises 4x10,10,8,8 (20,25,25,25). To finish up shoulders, I did a superset of db front raises 4x10,10,8,8 (30,30,35,35) and BB Shrugs 4x10,8,6,4 (225,235,245,255). Now was time for triceps. I superset each tricep exercise with an ab exercise. First up was close grip bench press 4x8,7,6,5 (175,180,185,190) and hanging leg raises 3x12. Next was dips 4x10,10,8,8 (20,20,25,25) and cable side bends 3x12 (30). Last was tricep pushdowns with the angled bar 4x10,10,7,7 (60,65,70,70) and cable crunch 3x12 (40,50,55). I then did a tri-set for forearms: reverse wrist curls 3x10,10,8 (25), wrist curls 3x10,10,7 (95,100,105), and reverse curls 3x8 (60). Afterwards I stretched before downing a scoop of protein with creatine. Now time to rest, recover, and enjoy some bowl games today and more football tomorrow.

[Jdot5]

knocked out 20 mins on the elliptical this morning while sippin on ErgoAminos. Had a solid pace and even broke a little bit of a sweat. Back, bis, and calves today. Will test the knee out today to see if deadlifts is possible

[Jdot5]

Took a C4 sample and it was off to the gym. ErgoAminos was already mixed up in my jug, so I Warmed up and then was ready to go. Today was back, biceps, and calves. First up was deadlifts. I did 3 warm up sets just to make sure the knee wasn't in pain. It wasn't so I put 405 on the bar and hit 4 my first set. Next set was 415 for 3 reps. Third set was 420 for 2 reps. Last set I decided at the last second to do 430, I was able to do 2 reps. I was pleased with the results but know I can improve next week since it had been 2 weeks since I last did dreads and my knee should be even more improved. Next was pull-ups which I did 4x8,6,5,5. Afterwards was overhand cable rows for 3x8,8,6 (150,150,155). Reverse BB row was next for 3x6,6,4 (205,210,215). Straight arm pulldowns immediately followed for 3x12,12,10 (45,45,50). I used a different machine for the pulldowns. Last for back was cable rows for 3x12,10,10 (85,90,90). Now was time for biceps. First up was standing db curls. This time around I did 1 arm at a time for all the reps before switching (before I alternated arms between reps). I did 4x8 (40,40,45,45). Next was 1-arm db preacher curls for 3x12,10,10 (25,30,30). Machine curls followed for 3x10,10,8 (70,70,75). I then did a superset of db hammer curls for 3x12,12,10 (30,35,35) and seated calf raises 3x11,10,6 (165,175,185). Last was leg press calves (on the horizontal machine leg press) for 4x12 (370,375,380,385). I then stretched before heading home and taking a shake with creatine and a slice of sweet potato pie. Tomorrow I'm off work so I'll be doing chest, forearms, cardio, and abs in the morning. I'll have to include cardio after my workout since I'm doing a morning workout so that means I'll be doing the stairclimber (if my knee holds up).

[Jdot5]

Ate my normal preworkout meal for breakfast. About 20 mins later, I took two scoops of super pump and it was off to the gym. I warmed up before heading straight to the weights. Today was chest, forearms and core. First up was db incline bench. I did 4x8,7,5,4 (85,90,95,100). Next was db flat bench press. First set was 90 for 8 reps. Second set was 95 for 6 reps. Third set was 100 for 4 reps. Last set was 105 for 4 reps. Next was a superset of machine chest press 3x10,10,7 (140,145,150) and hanging knee raises. I then did another superset of flat bench db flyers 3x10,10,8 (30,35,35) and db side bends 3x12 (8,8,10). Last for chest was dips 3x10,8,8 (20). I then did a giant set of single arm reverse cable curls 3x12 (50,55,60), reverse db wrist curls 3x12 (10), reverse cable curls 3x10 (70,75,80) and cable crunch 3x12 (70,75,80). I last did planks 3x40secs. Time was running short so I'll have to do cardio tomorrow morning. Afterwards, I stretched before heading home to take a shake with creatine and my last slice of sweet potato pie. Tomorrow will be active rest day with cardio in the AM.

[Jdot5]

quick 20 mins on the elliptical this morning while sipping ErgoAminos. Worked up a decent sweat while doing a solid pace. Looks like tomorrow will be another active cardio day with the gym closing early on NYE. I will be preoccupied watching my Clemson Tigers play tomorrow so i have no problem pushing leg day back to Friday for that

[Jdot5]

Woke up this morning wanting to do the treadmill but after 15 secs i hopped off and did the elliptical (haha im a slacker). Knocked out my 20 mins a mini sweat while sipping ErgoAminos. Now time to get ready for a code Orange today as my Clemson Tigers play Oklahoma at 4. Once the game comes on, that will have my full attention (even while im at work since ill be watching it on the ESPN watch App). Tomorrow is Leg day which i wanna knock out as early as possible in the day (after getting a good nights rest of course).

[Jdot5]

First HUGE shoutout to my Clemson Tigers on the big win over Oklahoma. WE GOING TO THE SHIP!!!! I woke up this morning and Ate my normal preworkout meal for breakfast. About 20 mins later, I took 1 scoop of Mr. Hyde preworkout and it was off to the gym. I warmed up before heading to the power rack. Today was leg day. I warmed up doing back squats but realized I couldn't go to low without discomfort in the knee. I decided to do front squats instead. First two sets were 135 for 8 reps. Third set was 145 for 6 reps. Fourth set was 155 for 5 reps. Normally that would end the squat session but since I was liking how things were going I decided to do a 5th set and did 165 for 4 reps. Next was leg press. I did 3x8 (500,510,510). Next was machine squats which I did 3x8 (200,220,240). I then did a superset to finish quads and start hamstrings: leg extensions 3x8,7,6 (170,175,180) and lying leg curls 4x10,10,8,7 (110,110,115,120). Next was leg press (high foot placement) for 3x10,10,8 (480,490,490). Last for hammies was 3x10,10,8 (205,215,220). I then did a superset for calves: standing calf raises 3x12,9,8 (195,210,210) and leg press calf raises (regular 45 degree leg press) 4x12,10,9,8 (470,480,490,500). Afterwards I stretched before downing a protein shake with creatine. Now time to watch some New Year's Day games. Shoulders, triceps, and forearms tomorrow.

[Jdot5]

Ate my normal preworkout meal. After 20 mins I left for the gym and took a scoop of Mr Hyde. After getting to the gym I warmed up before getting to work. Today was shoulders, triceps, and forearms day. First up was reverse pec deck. I did 3x15 (110,120,130). Next was standing db military press. First set was 65 for 8 reps. Second set was 70 for 6 reps. Third set was 75 for 4 reps. Fourth set was 80 for 3 reps. Next was a superset of smith machine Military press 4x10,10,8,8 (145,150,155,160) and seated lat raises 4x10,10,9,7 (20,25,25,30). Last for shoulders was db front raises 4x10,10,8,8 (30,30,35,35) and db shrugs 4x10,10,10,8 (85,85,90,95). Now was triceps time but each exercise was superset with a core exercise. First up was close grip bench press 4x8,6,5,4 (185,190,195,200) and Russian twist 3x12 (25,30,30). Next was dips 4x10,8,8,8 (25,25,25,30) and hanging leg raises 3x12 (25). Last was pushdowns with a v bar 4x10,10,8,7 (57.5,65,72.5,80) and decline crunch 3x12 (30,35,35). I then did a giant set for forearms and one last Core exercise: reverse wrist curls 3x10,10,8 (25), wrist curls 3x10 (100,100,105), reverse curls 3x8 (60), and plank holds 3x40secs. I then stretched before heading home and downing a shake and eating a couple of dumplings. Now time to rest and relax and get ready for tonight's cheat meal. Also have 2 flag football games tomorrow so that will definitely test out the knee.
*Im down to my last two pills of ErgoZZZ. Will do that tonight that monitor next week to see how I feel afterwards

[Jdot5]

woke up this morning but no morning cardio. just decided to get a little more sleep. I did check my weight this morning and came in at 193.2. Will definitely need to increase my macros (especially quality carbs) if I want to put on some lean muscle (been around the same weight since september). Also was able to get some progress pics in as well before breakfast.





Today I will be doing back, bis and calves. Looking to hit 435 on Deadlifts today!!!!!!!!!