The Machine's ongoing Physique quest

[Jdot5]

4/29:
Took my first serving of Animal Pak powder with my breakfast. After work, I Had a scoop of PreKaged and it was off to the gym. After warming up, it was time to put in work. Today was chest and shoulders day. First up was BB bench press. First set was 215 for 10 reps. Second set was 220 for 10 reps. Third set was 230 for 6 reps. Last set was 235 for 6 reps. Next was DB shrugs for 3x10 (85,90,90). DB incline pressed followed for 4x5,5,4,5 (95,95,100,95). I felt a slight pinch in my right shoulder while doing this so I'll definitely be lowering the incline to put more emphasis on chest. Standing BB military press was next. First set was 135 for 6. Second set was 140 for 6 reps. Third set was 145 for 5 set. I was disappointed I didn't hit 6 so last set I kept it 145 and made sure to hit 6 reps. Dips was next for 3x15,15,11 (bodyweight,15,15). Plate front raises was next for 3x10 (25,35,35). Side Lat raises was next for 3x10,10,8 (20,20,25). Last was rear delt flys for 3x10 (15,15,20). Afterwards I headed home to take a shake with creatine then pounded some spaghetti and Italian sausage. Next workout late Saturday morning.

[Jdot5]

4/30:
Woke up this morning and I ate a normal breakfast and took a scoop of Animal Pak powder. We then went to see two of my newphews t-ball games (luckily their games were on the two fields right next to each other). After getting home, I took some protein powder and then heading off to the gym and slugged some Pre-Kaged on the way. I warmed up before heading to the Olympic platform. Today was legs and back day. First was deadlifts. First set was 345 for 10 reps. Second set was 355 for 8 reps. Third set was 365 for 6 reps. Last set was 375 for 4 reps. Next was speed squats. I did 4x10,10,8,8 (135,135,145,145). The weight was significantly lower than normal to help focus on powering through each rep as quick as possible (in a safe and controlled manner of course). Good mornings followed for 4x8,8,8,6 (135,145,155,155). BB step ups were next for 4x8 (155,155,165,175). Next week I'll be using a higher box for sure. T-Bar rows were next for 4x10,10,10,8 (205,210,210,215). Last was chin-ups for 2x8,6 then pull-ups for 2x5. Afterwards I ate some chicken, rice and corn and drank some creatine. Now time to rest and recover until Monday.

[Jdot5]

5/2:
So work did not get cancelled. it did rain on the way there but then got sunny immediately after so i did have to ref kickball so no go on the gym today

[Jdot5]

5/3:
Knocked out 20 mins on the elliptical this morning and broke a good sweat on it. Tonight will be doing legs which will include power cleans, squats, front squats and RDLs. Eager to see the numbers I hit today. Also starting Nutrabolics Mass stack. It includes SuperNova (preworkout), Anabolic state (intraworkout), and Mass Fusion 2.0 (mass gainer)

[Jdot5]

5/3:
At 440pm, I took a serving of Mass Fusion 2.0 in water as my preworkout meal. After leaving work and about halfway to the gym I took a serving of SuperNova. After arriving to the gym, I mixed a scoop of Anabolic state, warmed up before heading to the olympic platform. Today was leg and back day. First up was power cleans. The gym power had went out n just had cut back on so it was unusually hot and humid in the gym so by the time I finished my warmup sets, i was drenched with sweat. First set was 210 for 5 reps. Second set I put 215 on the bar and again hit 5 reps. Third set was 220 for 5 reps. Fourth set I put 225 on the bar but could only hit 4 reps. Last set I stayed at 225 and again hit 4 reps. Next was squats. First set was 250 and I hit that for 10 reps. Second set was 255. I wanted to hit 8 this week since last week I was only to get 7 reps. This time around, I got 8 reps at 255. Third set was 265 and I got 6 reps. Last set I put on 275. I wanted to hit 4 reps but on my second rep, I felt my core starting to exhaust and so I ended the set to prevent injuring my core again. Next was front squats. First set was 170 for a quick 5 reps. Second set was 175 for 5 reps. Third set i put 180 on and didnt put my thumbs in the right position, so i was able to do 4 reps. Last set i put my thumbs in the right position and i got 5 reps. Last for legs was RDLs for 4x6,6,6,5 (225,225,230,235). Now was time for back work even though i was pretty exhausted. First was reverse grip rows for 4x10,8,6,5 (220,220,225,225). Last was bodyweight pullups for 4x7,4,5,5. After this i was exhausted. I stretched before heading home and eating a cup cereal in 10oz of milk, creatine, and protein powder. Quick turnaround with chest and shoulders at 430 in the morning

[Jdot5]

Woke up this morning and downed some mass fusion 2.0. Shortly after i headed out the door and on the way to the gym I downed a scoop of Supernova. I got to the gym, grabbed my shaker with Anabolic state, and warmed up before heading to the flat bench. Today was chest and shoulders. First up was DB flat bench. After getting the chest n shoulders loose during warmup, it was time to go live. First set was 90 for 10 reps. Second set i stayed at 90 but only got 9 reps. Third set i grabbed 100 and knocked it out for 6 reps. Fourth set i stayed at 100 but only got 5 reps. Next was BB shrugs for 3x10,8,8 (245). Next was incline BB bench press. First set was 190 for 5 reps. Second set was 195 for 5 reps. Third set was 200 for 5 reps. Last set was 205 for 5 reps. Next was seated DB military press. First set was 70 for 6 reps. Second set i stayed at 70 and hit 6 reps. Third set i went up to 75 and hit 6 reps. Last set i did 75 for 5 reps. Next was standing lat raises for 3x10 (30). DB front raises immediately followed for 3x10,8,8 (35). Last was reverse pec deck for 3x10,8,8 (150). Afterwards i stretched before heading home and eating breakfast shortly after and downing some Animal Pak powder with creatine. Much needed rest and recovery until Friday evening when I hit chest and shoulders again

[Jdot5]

feeling good after yesterday rest day. my wife and i took our mom's to see the broadway version of The Lion King. It was very good. Today I got chest and shoulders (may throw in a couple of back exercises if time permits).

[Jdot5]

5/6:
Took Mass fusion for my preworkout and then it was off to the gym. Downed some Supernova en route to the gym. Got there, grabbed my shaker with anabolic state and warmed up. Afterwards it was time to hit the bench to get chest and shoulders started. First up was bench press. I noticed my upper body was a bit tight (due to the quick turnaround from Wednesday's workout). First set was 220 for 10 reps. I thought about going up to 225 for the second set but since I was still a bit tight, I stayed at 220. I hit it for 10 reps on the second set. Third set I went up to 235 and smashed for 6 reps. Last set I went up to 240 but only got it for 5 reps (I'll get it next time for sure). Next was db shrugs for 3x10 (90,90,95). Db incline press immediately followed. First 2 sets was 95 for 5 reps. Third set was 100 but only hit 4 reps. Last set was 95 for 5 reps. I gotta figure out how to get over the 100lb hump on inclines. Also gotta figure out why my right shoulder pinches a bit when I'm doing db inclines. Next up was standing BB military press. First set was 140 for 6 reps. Second set was 145 for 6 reps. Third set was 150 but only got 4 reps. Last set was 145 for 6 reps. I then did a couple of super sets. First was dips 3x15,15,12 (10,15,15) and seated db Lat raises for 3x10 (20,25,25). The last superset was plate raises 3x10 (35) and rear delt flyers for 3x10 (15,20,20). I stretched before heading home and downing a shake with creatine. I then went out to eat for my mom's birthday and ate this

Grilled chicken sandwich with cheese and bacon along with mashed potatoes from FireBirds restaurant. It was very delicious. Morning workout of legs and back to come

[Jdot5]

Woke up this morning and took some mass fusion. I then left for the gym and took supernova while on the way. I then grabbed my shaker filled with anabolic state and warmed up before heading to the Olympic platform to get leg and back eat started. First up was deadlifts. After a couple of warmup sets, it was go time. First set was 350 for 10 reps. Second set was 360 for 8 reps. Third set was 370 for 6 reps. Last set was 380 for 4 reps. Next was speed squats for 4x10,10,8,8 (145,145,155,155). Good mornings were next for 4x8 (145,150,155,160). BB step ups were next for 4x8 (165,170,175,180). T-Bar rows immediately followed for 4x10,10,8,8 (210,210,215,215). Last was chin ups for 4x8,6,5,5. I then did some core work. First was decline crunches for 3x15 (25). Then was hanging leg raises for 3x15 (15). That ended the weights portion. An opportunity to hoop came up and I certainly couldn't pass up, even if I was pooped from the workout. I hooped for an hour. After I stretched then headed home and used some mass fusion to make a chocolate banana smoothie including a scoop of creatine. Now time for some much needed rest and recovery until Monday.

[Jdot5]

Alarm went off at 4 this morning and upon waking, I drank some Mass Fusion. After getting dressed, i grabbed my gym bag and jumped in the car to head to the gym. On the way I drank some SuperNova and Animal Powder mixed together. Upon arriving at the gym, I grabbed my 1/2 gallon jug filled with Anabolic state and it was time for warmup. I then proceeded to the flat bench for chest and shoulders day. First up was DB Bench press. First set was 90 for 10 reps. Second set i stayed at 90 and hit 10 reps again. Third set i went up to 100 for 6 reps. Last set i stayed at 100 and again hit 6. Time to go up next week. Next was BB shrugs. This week i did a double overhand grip and didnt use my gloves. I did 3x10 )225,230,235). Next was BB incline press. First set was 195 for 5 reps. Second set was 200 for 5 reps. Third set was 205 for 5 reps. Last set was 210 for 4 reps (ill get it next week). Seated military press was next. I did 4x6 (70,75,75,75). Standing lat raises 3x10,10,8 (30,30,35). BB front raises was next for 3x10 (60,65,65). Last was rear delt flyes (since pec deck machine was occupied) for 3x10 (20). Afterwards i stretched before heading home and ate breakfast about 45 mins later (protein pancakes, eggs, and bacon). Now time to recover. Cardio in the morning.

[Jdot5]

quick 20 mins on the elliptical. worked up a good sweat. Leg day on deck today. Time to get over the 225 hump on cleans today

[Jdot5]

5/10:
Took Mass Fusion at 440pm. On the way to the gym, I took SuperNova. After getting to the gym, I grabbed my jug filled with Anabolic state then proceeded to warm up. It was then time to hit the olympic platform to spark leg/back day. First up was power cleans. I did 3 warm up sets before going live. First was 215 which i nailed for 5 reps. Second set I went to 220 and knocked out 5 reps. Third set i put 225 on the bar. The past few weeks i came up short when i had put it on.... but not today, 5 reps! Fourth set was 230 and i hit 5 reps. Last set i put 235 on the bar and although i wanted 5 reps, I came up just short at 3. Now was time for squats so I had to loosen up a bit to make sure the muscles didnt get stiff. First set was 250 and I hit it for 10 reps (like last week). Second set I put 260 on the bar and pounded out 8 reps. Third set was 270 and I pushed out 6. Last set was 280 on the bar and I eeked out 4 reps. Next was front squats. By this time my core was gassed but still had work to do. First set was 175 for 5 reps. Second set was 180 for 5 reps. Third set was 185 for 5 reps. Last set was 190 for 4 reps. RDLs was next for 4x6,6,6,5 (225,230,235,240). Now was time for back. I decided to do regular grip BB rows instead of reverse grip since it had been a while since i did regular grip. I did 4x10,10,7,6 (175,180,185,190). Next was bodyweight pullups for 4x8,6,5,5. Last was straight arm pulldown for 3x12,10,10 (50). I then stretched before heading home and making a Banana smoothie and having a slice of confetti cake. Recovery day tomorrow

[Jdot5]

woke up this morning and down some mass fusion. I then got dressed and shortly after left the house. On the way to the gym, I drank some super nova mixed with Animal Pak powder. Upon arriving, i grabbed my jug filled with anabolic state and it was warm up time before heading to the bench press to spark chest and shoulders day. After a few warm up sets, it was time to go live even though my rotator cuffs was feeling a bit stiff. First set was 225 for 10 reps. Second set i stayed at 225 and again hit 10 reps. Third set i moved up to 240 and hit 6 reps. Last set i stayed at 240 and i wanted 6 but came up just short at 5 reps. Next was db shrugs which i knocked out for 3x10 (95). Next was DB incline bench. First set was 95 for 5 reps. Second set was 95 for 5 reps. Third set i went up to 100 and hit 5 reps. Last set i stayed at 100 but only hit 4 reps. Still feeling a little pinch in my right shoulder while doing these even when i made the incline lower so ill try for one more week and if its still there, im swapping it out for neutral grip incline db presses. Now was time for shoulder work. First was standing bb military press. I did 4x6,5,5,5 (145). Reps dropped slightly on that this week but ill be sure to improve it next week. Now was time for some supersets since time was running short. First superset was seated db lat raises 3x10 (30) and dips 3x15,15,12 (15). Last superset was plate raises 3x10 (35,35,45) and reverse pec deck 3x10 (150). Afterwards i stretched before heading home. I ate breakfast about 45 mins later (protein pancakes, 3 scrambled eggs w/ cheese, and 2 strips of bacon). Now time to recover until tomorrow evenings leg workout (back will be included if time allows for it but if not, will do back Saturday morning before Yoga class)

[Jdot5]

Took some mass fusion at 440pm. After leaving work and on the way to the gym, I took some supernova. I arrived at the gym, grabbed my jug filled anabolic state, and warmed up. Afterwards, I headed to the Olympic platform for the start of leg day. Deadlift was up first. After 3 warmup sets, it was Go time. First set was 355 for rough 10 reps. Second set was 365 for 8 reps. Third set was a battle at 375 but I got 6 reps. Last set was 385 that I got for 4 reps. Definitely gotta start doing more core work (outside of the compound exercises I'm doing) to strengthen it for my big lifts. Next was speed squats for 4x10,10,8,8 (155,155,165,165). Good mornings immediately followed. First set was 150 for 8 reps. Second set was 155 for 8 reps. Third set was 160 for 8 reps. Last set was 165 for 7 reps. Last exercise was BB steps ups. I did them differently this week. Instead of alternating legs each step, I did the same leg for 8 reps before switching and it gassed the legs. First set was 170 for 8 reps. Second set was 175 for 8 reps. Third set was 180 for 8 reps. Last set was 185 for 8 reps. Time was out for today's workout so back will be done tomorrow morning (yoga is up in the air depending on when I complete the back workout). Also may throw in some core work as well.

[Jdot5]

Tonight's dinner my wife surprised me with:

Steak, shrimp, carrots, and two cups of rice.

[Jdot5]

Woke up this morning and guzzled some mass fusion. After grabbing my gym gear, I headed out and on the way to the gym, I drank some supernova with animal pak powder. I got to the gym and when I got to the locker room I realize I left my anabolic state at home so all I can sip on between sets was water :-(. I then warmed up. Today was back day and I was working out with one of my friend's from work as well as my wife. While I waited for my friend to arrive I got in some weighted knee raises for 4x15 (15). Upon my friend arriving, we went to the weight area to spark back day. One of my other friend's from work had got to the gym so he joined us in the workout as well. First up was Lat pulldowns on a dual pulley machine for 4x10,10,10,8 (70,80,80,80). Next up was hammer strength machine ISO Lat pulldowns with an underhand grip for 4x10 (140,140,150,160). Cable rows were next for 3x10 (105,105,110). Neutral grip pulldowns were next on the dual pulley pulldown machine for 3x10,10,8 (70,80,80). Straight arm pulldowns immediately followed for 3x10,12,11 (45,45,50). Last was DB rows for 3x10 (55,60,65). Afterwards I stretched and foam rolled before heading home and eating some chocolate rice Krispy treats mixed with chocolate protein, creatine, and 10oz of milk. I then cut the grass immediately after. Now time to rest up before my flag football game tomorrow.

[Jdot5]

Did my progress check in this morning. I weighed in at 202.8. I also got some progress pics in as well.





Had my flag game this afternoon. Got 2 sacks and a flag pull as well as forcing a illegal downfield pass penalty. We won the game 27-19. Now time to get ready for tomorrow 430am workout.

[Jdot5]

Woke up at 4am and drank some mass fusion. I got dressed before heading out the door (it was colder than normal this morning). On the way to the gym, I drank some supernova mixed with animal pak powder. I got there, jug filled with anabolic state with me, and proceeded to warm up. I then headed to a flat bench to get chest and shoulders day started. First up was DB bench press. First set was 95 for 10 reps. Second set i stayed at 95 and hit 10 reps. Third set i went up to 105 and hit 6 reps. Last set was 105 for 5 reps. Next was BB shrugs for 3x10,10,7 (235). Next was BB incline bench. First 2 sets i did 205 for 5 reps. Third set was 210 for 5 reps. Last set i did 215 for 4 reps. Seated DB military press immediately followed. First 3 sets i did 75 for 6 reps. Last set i went up to 80 and only hit 4 reps. Next were lat raises for 3x12,12,10 (25,25,30). Reverse pec deck was next for 3x12,12,9 (140). Last was BB front raises for 3x10,10,7 (65). Afterwards i stretched before heading home and showering. I then ate breakfast which consisted of protein pancakes, eggs, and bacon along with sipping some creatine and some bcaas. Next up is Leg and Back tomorrow (skipping AM cardio and will instead do that on Wednesday)

[Jdot5]

Took my mass fusion at 435pm. On the way to the gym, I took supernova. Upon arriving, I grabbed my jug of anabolic state, and then did my leg day warmup. Afterwards, I headed to the Olympic platform to spark leg and back day. First up was power cleans. I did 3 warmup sets then went live. First set was 225 for 5 reps. Second set was 225 for 5 reps. Third set was 230 for 5 reps. Fourth set was 235 for 5 reps. Last set I did 240 and eeked out 4 reps. Next was back squats. First set was 255 for 10 reps. Second set was 265 for 8 reps. Third set was 275 for 6 reps. Last set I put 285 on the bar and wanted to hit 4 reps but had to rack it at 3 because form was getting sloppy. Front squats had immediately followed. First set was 180 for 5 reps. Second set was 185 for 5 reps. Third set I went to 190 but only hit 4 reps. That fired me up for the fourth set at 190 and hit that for 5 reps. Rdl's was last for legs for 4x6,6,6,4 (230,235,240,245). Now was time for back work. First was BB rows for 4x10,10,8,7 (180,180,185,185). Next was straight arm pull down for 3x10 (50). Last was 2 sets of pull-ups for 5 reps and 2 sets of chin-ups for 5 reps. I stretched before heading home and eating a cup of rice along with drinking a protein shake with creatine. Cardio in the am.

[Jdot5]

quick 20 mins of cardio this morning on the elliptical. broke a decent sweat. now to enjoy the rest of this active rest day. Chest and shoulders at 430 tomorrow morning

[Jdot5]

woke up this morning at 3:55 and drank some mass fusion. After getting dressed, I headed out the door. On the way to the gym, I took a some supernova w/ animal powder and h20 splash mixed in. I got to the gym and grabbed my jug filled with anabolic state and proceeded to warm up. Afterwards, I headed to the bench press to get chest and shoulders day started. First up was bench press. I did 3 warm up sets and my muscles felt pretty fresh and ready to put in work. First up was 225 which i did for 10 reps. Second set i went up to 230 and hit that for 9 reps. Third set was 240 which i got for 6 reps. Last set i put on 245. I wanted to get 6 reps...... so powered through for 6 reps! Next was db shrugs. I did 3x10,10,7 (95,100,100). DB incline press immediately followed. First set was 95 for 5 reps. Second set was 100 for 5 reps. Third set was 100 for 5 reps. Last set was 100 for 4 reps. Going forward ill be switching to neutral grip since the pinching problem in my delts continues to happen when i get up to 100lbs. Next up was standing BB military press. First set was 145 for 6 reps. Second set was 145 for 6 reps. Third set was 150 for 5 reps. Last set was 150 for 4 reps. Next was a superset of seated lat raises 3x12,12,10 (20,20,25) and dips 3x15,15,12 (15,15,20). Last was a superset was plate raises 3x10 (35,45,45) and rear delt flyes for 3x12,12,10 (15,15,20). I then stretched before heading home and eating my normal postworkout breakfast (protein pancakes, eggs, and bacon along with sipping some creatine and some bcaas). Leg day to come tomorrow.

[Jdot5]

Took some mass fusion at 440pm. I then left the office and headed to the gym. On the way to the gym, I guzzled a scoop of supernova to help get in the zone. Upon arriving, I grabbed my jug of anabolic state and it was time to warm up. After that it was time to hit the Olympic platform because it was leg day. First up was deadlifts. I did 3 warm up sets before it was grow time. First set was 365 and I got 10 reps. Second set I moved up to 375 and got 8 reps. Third set I went up to 385 but was only able to muster 5 reps. Last set I only went up to 390 (instead of 395) and I got 4 reps. Although I was disappointed I didnt hit my reps set 3, I know I'll get it next time. Next was speed squats off a 5lb plate for 4x10,10,8,8 (160,160,170,170). Good mornings immediately followed for 4x8,8,8,6 (155,160,165,170). Last was BB step ups for 4x8,8,8,6 (175,180,185,190). Afterwards, I stretched before heading home and downing a shake with creatine. I then punished some spaghetti and Italian sausage about an hour after. Back day in the am.

[Jdot5]

Woke up this morning and then downed some Mass Fusion. 20 minutes later, I left for the gym. On the way I downed some supernova. I got to the gym and warmed up before heading to the weight area to start back day. Unlike last week, this week I remembered my jug with anabolic state. First up was lat pull downs on the dual pulley machine. I did 4x10,10,8,8 (80,80,85,85). Next was hammer strength iso pulldowns with an underhand grip. I did 1-arm at a time for 3x10 (70,75,80) and after the last set, I immediately did both arms for 5 extra reps. DB rows immediately followed for 4x10,10,10,8 (55,60,60,65). Next were cable rows for 3x10,10,8 (105,110,115). Last was straight arm pulldowns. I did some FST-7 sets on these (w/ 30secs of rest in between sets) for 7x15,15,12,12,13,12,12 (40,40,40,40,35,35,35). That completed back day but since I had some extra time I decided to squeeze in core work. First up was hanging knee raises and hanging lower oblique knee raises for 3x15. Last was cable side bends (27.5) and cable crunches (52.5) for 3x15. I then headed home and tried to make a protein pancake but failed miserably. Now time to get ready to head to Chicago and Milwaukee tomorrow so I'll be gone until next Thursday. No workouts scheduled while on vacation but will be back in the gym Thursday when I get back home.

[Jdot5]

Trip was a blast to Chicago and Milwaukee (more details and pics to come over the weekend). Today is my first day back in the gym since last Saturday. I will be doing a full body workout today. Squats, bench, deadlifts or BB rows (will see how i feel after squats), and clean n presses (may alter if needed). Cardio on the stairclimber will be done afterwards.

[Jdot5]

Went in to work today and worked a half day until 12pm. Once I got off I downed some Mass Fusion. I then left for the gym and on the way I drank some supernova. I then got out the car, grabbed my jug of anabolic state, and warmed up. Afterwards, I went to the weight areas of get full body day started. First up was squats. I knew from prior workouts after a vacation that is more than a weekend trip, that strength levels would be down. First set was 245 for 10 reps. Second set was 250 for 10 reps. Last set was 255 for a grueling 10 reps. Next up was BB bench press. First set was 215 for 10 reps. Second set was 220 for 8 reps. Last set was 220 for 7 reps. Next was suppose to be deadlifts but the energy wasn't there so will wait until next week to do it when I get back on my program. T-Bar rows were next for 3x10 (195,200,210. Last was standing BB military presses for 3x10,10,7 (115,120,125). Afterwards was a date on the stairclimber. First 4 mins was at level 12. Next 4 mins was at level 13. The next 5 mins was at level 14. Last 2 mins was level 15 and although I wanted to do 20 mins, after 15 mins I was gassed so that ended cardio and the workout. I then stretched before heading home and downing some protein and creatine then some chicken and rice shortly after. Sprint work to be done tomorrow morning.

[Jdot5]

Woke up this morning and took a mass fusion shake. After 30 mins (watching some CT fletcher videos), I was out the door and on the way to the gym. On the way, I took Supernova. I got to the gym and went to do my dynamic warmup. Afterwards I grabbed by jug full of anabolic state and it was off to the power rack to spark leg day. I moved leg day first then upper body day the next day to shake things up and for my body to be a bit fresher for my flag football games on Sunday. First up was squats. After 3 warmup sets, it was go time. First was 260 for 10 reps. Second set was 270 for 8 reps. Third set was 280 for 6 reps. Fourth and final set was 290 for 4 reps. I was ecstatic about the performance on squats but that would soon fade fast after what happened next. Next was power cleans. During my warm up sets, my hamstrings were pretty gassed. First set was 225 but I only got 3 reps. Pissed about the performance on my first set, I stayed at 225 for my second set but was only able to get 4 reps. Third set I put on 230 intending to hit at least 3 reps but I only got 2 reps. Fourth set I did 230 and again only hit 2 reps. Last set I went back down to 225 for only 3 reps. I was disappointed in the performance on power cleans and part of it was due to exhaustion so I'll be going back to doing power cleans first then squats next week. Next up was front squats. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set was 195 for 4 reps. Last set was 195 for 4 reps. RDL's were next for 4x6,6,5,6 (235,240,245,245). The first 3 sets I did a double overhand grip and last set I did an overhand underhand grip. Last was reverse pec deck for 3x10,10,8 (140,140,150). Afterwards I decided to do some core work. I did a superset of cable side bends 3x15 (30.5) and cable crunches 3x15 (55.5). I then stretched and did some foam rolling because my mid back was a bit tight. Afterwards I drank another serving of Mass Fusion with milk. Now time to rest and recover. Cardio in the am upper body in the evening.

[Jdot5]

No cardio done this morning. Decided to save energy and postpone it until my off day tomorrow. Took mass fusion around 430. After work I headed to the gym but had to take a detour due to bad traffic from an accident. On the way, I took some supernova. After getting to the gym, I grabbed jug of anabolic state then warmed up. I then headed to iron area to spark upper body day. Since my upper area of the right side of my back was a bit tender, I was curious to see how things would go. First up was DB bench. First set was 95 for 10 reps. Second set I went up to 100 but only hit 8 reps. Third set was 105 for 6 reps. Last set I stayed at 105 and got only 5 reps. After this I was confident that the back area would hold up. Next up was BB rows. First up was 180 for 10 reps. Second set was 185 for 10 reps. Third set was 190 for 8 reps. Last set was 190 for 8 reps. Next was BB incline bench press. First set was 205 for 5 reps. Second set was 210 for 5 reps. Third set was 215 for 5 reps. Last set was 220 for 3 reps. Seated DB military press immediately followed. First set was 75 for 6 reps. Second set was 75 for 6 reps. Third set was 80 for 4 reps. Last set was 75 for 5 reps. Next came a superset of BB shrugs 3x10,10,7 (235,235,240) and standing Lat raises 3x12,12,10 (25,25,30). Another superset followed with BB front raises 3x12 (60) and straight arm pulldown 3x12 (45). Last was wide neutral grip last pulldowns for 3x12,12,10 (60,70,75). Afterwards I stretched and did some more foam rolling before heading home and downing a protein shake with creatine in milk and a cup of rice. Cardio will be done in the morning.

[Jdot5]

20 minutes knocked out on the elliptical this morning. Was able to break a mild sweat. Muscles are doing fine but upper right area of the back is still a bit tender. Will continue to monitor as a get ready for leg day tomorrow

[Jdot5]

6/2:
took Mass Fusion at 440pm. I then left work for the gym and on the way drank some supernova. I then proceeded to do my dynamic warmup followed by foam rolling before grabbing my jug full of anabolic state and heading to the olympic platform. Today was leg day. First up was deadlifts. I did 3 warmup sets and everything was feeling fine, no pain in the back area that was previously sore. First set was 370 for 10 reps. Second set i put 380 on the bar and knocked out 8 reps. Third set i put 390 on the bar but only mustered 5 reps. Last set i did 395 and powered to 4 reps. Next was speed squats for 4x10,10,8,8 (165,165,175,175). Good mornings were next. First set was 160 for 7 reps. Second set was 165 for 7 reps. Third set was 170 for 6 reps. Last set was 170 for 7 reps. Last was BB step-ups. First set was 180 for 7 reps. Second set was 185 for 7 reps. Third set was 190 for 7 reps. Last set was 195 for 6 reps. Afterwards i squeezed in some ab work. I did windshield wipers 3x15 (50). Afterwards, i stretched before heading home and downing some protein and creatine along with a cup of rice. I thought about doing upper body 430 Friday morning but decided against it once i remembered that I would be missing the nba finals if i did that.

6/3:
Active Rest day. Will doing be doing sprints at the track after work before my wife takes me out to dinner tonight. Looking to do 10x100m sprints (sprint the straightaways, walk the curves). Upper body workout Saturday morning.

[Jdot5]

6/3:
Sprints went well yesterday. I planned to do 10 and on my 10th one, I raced my Yorkie poodle. My wife wanted to tape us race so I did an additional 100 and raced my dog. She definitely pushed me the last few reps (will post Video later this weekend). Wife took me out to dinner to Maggianos. I went with the lasagna. For dessert we had a warm apple crostata.

It was very delicious.

6/4:
Woke up this morning and downed some mass fusion. Afterwards I watched some CT Fletcher videos then it was off to the gym. On the way, I downed some supernova. After getting there, I warmed up then grabbed my jug of anabolic state to spark upper body day. First up was BB bench press. First set, I had my pinky finger on the line part and knocked out 10 reps. Second set I moved my ring finger onto it and hit 230 for 9 reps. Third set I kept my ring finger on line and hit 245 for 5 reps. Last set I moved my pinky finger back onto the line and hit 245 for 6 reps. I'll have to keep that in mind going forward on how my grip is to make sure I'm not losing reps. Next was t-bar rows. First set was 210 for 8 reps. Second set was 215 for 8 reps. Third set I stayed at 215 and hit 8 reps. Last set was 220 for 7 reps. Next was db incline press. During warmups, I tried using a neutral grip but it just wasn't cutting it. First set I did 85 for 8 reps. Second set was 85 for 8 reps. Third set was 90 for 6 reps. Last set was 95 for 6 reps. Standing BB military press was next. First set was 125 for 8 reps. Second set was 125 for 8 reps. Third set was 130 for 7 reps. Last set was 130 for 7 reps. DB shrugs was next for 3x12 (90). I then had to do 3 superset to consolidate time. First superset was seated lat raises 3x12,12,10 (25,25,30) and reverse grip pulldowns 3x12 (100,105,110). Second superset was plate raises 3x10 (45) and rear delt fly 3x12 (15). Last superset (and exercises of the day) was straight arm pulldown (with an angled bar) for 3x12 (40,45,45) and dips 3x15,12,10 (15). Afterwards I stretched before heading home and making a protein pancake. A little bit after that I went and cut the yard and broke a killer sweat. Now time to relax and recover until Monday. Progress pics and weight update to be done Sunday morning.