Destroy & Rebuild

[B Con]

Nice session...!!!

Thanks. Felt great.

[The Solution]

Will be checking in more often not the forvm!

[B Con]

Will be checking in more often not the forvm!

Nice. Good man.




next page bump

8/14 Y3T WEEK NINE --- BACK

Preworkout: DNA / Serum & OPUS

Pullups: 2 x 20+ (wide grip) *did as many as I could -- if I didn't hit all my 20 I supersetted assisted pullups into the equation to hit my target reps

Rack Deads: 2 x 20+ (315) *I'm going to feel these tomorrow

Lat Pulldowns: 2 x 20+ (wide grip)

Seated Cable Rows: 2 x 20+

Nautilus Pullover Machine: 2 x 20+

Decline Trunk Twists: 2 x 20


Cardio: 60 minutes Elliptical; 0 minutes Tread


Post Workout: Serum


Thoughts
-Feeling so much better today than I was yesterday. I feel like I've almost completely recovered from the minor food poisoning issue. Yesterday, I could hardly eat. I had protein shakes here and there with soup for dinner. It was horrible. Thankfully feeling better today though.
-Great back session today. Everything felt great and I could feel my lats activating on each move. Got through quicker than I thought with this workout so I decided to add in some oblique work with the twists. Got my hour cardio in and definitely felt like I needed it. Prob more mentally than anything.
-Early morning of work tomorrow... gonna adjust my routine as needed... probably gonna hit delts though.

[B Con]

8/16 Y3T WEEK NINE --- ARMs

Preworkout: DNA / Serum & OPUS

BB Curls: 2 w/u; 2 x 20+ (85)
*SUPERSET*
V Pushdowns: 2 w/u; 2 x 20+

DB Curls: 2 x 20+ (35) *would drop down to next weight until I hit total target reps
*SUPERSET*
OH Ez Bar Tri Ext: 2 x 20+ (95) *assuming bar is 25 lbs

Ez Bar CG Curls: 2 x 20+ (85)
*SUPERSET*
CGBP: 2 x 20+ (155)

BB Wrist Curls: 2 sets
*SUPERSET*
BTB Cable Wrist Curls: 2 sets


Cardio: 47.5 minutes Elliptical; 0 minutes Tread


Post Workout: Serum


Thoughts
-Insane pump today. No lie, my arms were still pumped HOURS post workout. They still look solid right now as I type this. Really great contractions today and could really feel it. Always love hitting arms towards the end of the week.
-Lower carb day today... somewhat. Lots of chicken and veggies though. Aiming for a relaxed cheat meal tomorrow or Saturday. We shall see. Had OFF day yesterday. It was glorious.

[emergency]

great arm supersets. enjoy the wel deserved cheat meal

[mrdead]

Nice work...!!! What are ya thinkin' about, in regards to the cheat meal...???

[B Con]

great arm supersets. enjoy the wel deserved cheat meal

Thanks E. My arms feel awesome right now.

Nice work...!!! What are ya thinkin' about, in regards to the cheat meal...???

Prob 5 guys. If not, chickfila.

[emergency]

Thanks E. My arms feel awesome right now.



Prob 5 guys. If not, chickfila.

cant go wrong with chickfila.

[B Con]

cant go wrong with chickfila.

Truth. I've never had a bad meal there and I've never had them mess up an order. Plus I can get all the sauces I want.

[mrdead]

Truth. I've never had a bad meal there and I've never had them mess up an order. Plus I can get all the sauces I want.

We haz none up here...

[emergency]

Truth. I've never had a bad meal there and I've never had them mess up an order. Plus I can get all the sauces I want.

ah yes sauces

[The Solution]

cant go wrong with Mellow Mushroom

Fixed

I work at 5 guys and i have never even eaten there in the 2+ years i have worked there as a part time manager. 80/20 beef just does not appeal to me(dont know why)

Fries are BANGING though.

[_Aggression_]

Prob 5 guys. If not, chickfila.

Gotta go get ChikFila now. Craving. Serious. All I've ever had from them was the chicken biscuit things for breakfast. And that's all I'll ever need in life.

[B Con]

We haz none up here...

Move.

ah yes sauces

Serious. Most places make you pay extra $$ for sauces. It's a shame.

Fixed

I work at 5 guys and i have never even eaten there in the 2+ years i have worked there as a part time manager. 80/20 beef just does not appeal to me(dont know why)

Fries are BANGING though.

Dude I can kill some 5 guys haha and the fries no lie are great. True story, first time going there my wife and I each got a fry... needless to say we had some leftovers... didn't know they came in grocery bags haha

I'd be down for Mellow but we got inlaws in town so more than likely I'll have to hit something quick.

Gotta go get ChikFila now. Craving. Serious. All I've ever had from them was the chicken biscuit things for breakfast. And that's all I'll ever need in life.

Yes sir. My man. I get that chicken bagel thing they have for breakfast as well. Any of their spicy sandwiches = dank. Good stuff.

[_Aggression_]

Doing well, my man. You?

I won't be at The O this year. I'm staying back in the Jerz. Have fun out there.

[B Con]

Doing well, my man. You?

I won't be at The O this year. I'm staying back in the Jerz. Have fun out there.

Doing well as well. Life's flying by man. It's crazy how fast paced everything seems but I'm really enjoying it.

Ah man. Definitely still need to make that road trip with Steve up that way. It's just so hard to get time to do that.

[B Con]

8/17 Y3T WEEK NINE --- DELTs

Preworkout: DNA / Serum & OPUS

Seated DB Shoulder Presses: 1 w/u; 2 x 20+ (65/70)

Standing BB Military Presses: 2 x 20+ (115)

Seated DB Side Raises: 3 x 20+ (20)

Seated DB Rear Raises: 2 x 20+ (20)

BB Shrugs: 2 x 20+ (275) *had to regrip on 2nd set once at ~10-12 reps

Standing Cable Crunches: 3 sets


Cardio: 0 minutes Elliptical; 0 minutes Tread


Post Workout: Serum


Thoughts
-NOT the way to start the morning. My car's battery died... needless to say, swapped cars and did a quick session to head back home to work on it before work. Still didn't have enough time to get it fixed... just something to deal with when I get home I guess. Sigh.
-On a side note, hitting the gym tomorrow for some legs. Week Nine high rep legs... oh joy. No better way to end my first phase of Y3T.
-Cheat meal tonight.. I mentioned chickfila or 5 guys yesterday... we are going to a low key seafood joint. Not too shabby. Hitting it early so I can watch my CAMthers tonight. Good times.

[emergency]

enjoy the cheat meal and the weekend.

[The Solution]

Enjoy the football and good eats.

We got some progress pics in here?
Whats current diet like throughout the week B?
Overall Goal??

[B Con]

enjoy the cheat meal and the weekend.

Thanks E. The cheat was good and so far weekend's been good. Can't ask for much more. Hope you have a great weekend as well my friend.

Enjoy the football and good eats.

We got some progress pics in here?
Whats current diet like throughout the week B?
Overall Goal??

Thanks Bob. Yeah man football all weekend FTW. My CAMthers looked good last night and actually surprised the defense came to play. Meal last night was good -- big chicken tender plate w/ fries & hush puppies. Followed up my yogurt w/ mix ins.

Nah, no progress pics. I keep under the radar haha I just let the mirror be my judge and what others say when they see me.

Diet throughout the week, M-F looks roughly like this:
1: 6-7 whole eggs; 1/2 cup to 1 cup of Oats; sometimes blueberries or other fruit
2: 2 scoops Quattro w/ sweet potato
3: 5-6 oz of grilled chicken w/ veggies sometimes w/ sweet potato
4: 5-6 oz of grilled chicken w/ brocolli or green beans or Magnum Performance Greens
5: Protein & Veggies. Sometimes a carb source is also added in but nothing crazy. Flexible meal.
6. Protein Pudding or Bedtime Shake

On weekends, it's a little more relaxed but it follows that for the most part. Not really strictly following anything, but I do cycle my carbs throughout the week based on how I'm feeling. Typically that's mid carbs M and T with low carb on W and mid carbs on Th and F. Sometimes F will be high carb if it's a cheat in with it too. Sat & Sun usually mid or low carb depending on timing of cheat. Obviously Sat can be high if I do a cheat that day. I'm mindful of what I'm having and watching what I'm eating.


Goal wise, I don't have anything set in stone. What I mean is I'm not cutting and I'm not bulking. I'm more of maintain/recomp if anything. I have found I need to do cardio yearly to keep somewhat in shape and clean. If that makes sense. I also want to keep my strength and increase it as much as I can.

Thanks for the support Bob.

[B Con]

8/18 Y3T WEEK NINE --- LEGs

Preworkout: DNA / Serum & OPUS

Cardio: Mile Run followed by brisk walking

Leg Ext: 2 x 20+
*SUPERSET*
Seated Leg Curl: 2 x 20+

Hip Adduction & Abduction: 2 x 20+ each

Stretching.

BB Squats: 1 w/u; 2 x 20+ (185) *tough.

45 Degree Leg Press: 4 x 20+ (400) *not counting apparatus (2 sets feet wide. 2 sets feet high)

Leg Press Calf Ext: 2 x 20+
*SUPERSET*
Lying Leg Curl: 2 x 20+
*SUPERSET*
Seated Calf Raises: 2 x 20+


Cardio: 0 minutes Elliptical; 0 minutes Tread


Post Workout: Serum


Thoughts
-Had a great session this morning. My legs were pretty full/pumped feeling by the time I got to squats. Squats felt really good, really deep, no issues. It was very tough doing 20+ reps like that though... ended up having to rest pause once per set and then bang the rest out. Overall, solid. Couldn't ask for more.
-Sauna post workout. Just marinated in there a bit.
-Cheat meal was good. Big chicken tender plate w/ fries & hush puppies. Followed w/ frozen yogurt w/ lotta mix ins.
-First phase of Y3T officially in the books. I enjoyed this program and will be using it for another 9 weeks.

[The Solution]

Quattro is that legit to plow through that many scoops a day!? Damn im jelly!
Send me a text picture somtime B.. loving that diet.

[emergency]

that cheat meal sound pretty good. I hear you on the rest pauses during the leg training.

[mecatechpyrenee]

Hello,

You talk about rest pauses during leg training ? What do you think about this ? Open youtube and write KIT LEG PRESS WEIDER, and then click on first video.
Thanks for your comments, it is necessary for evolution

See you later

[B Con]

Quattro is that legit to plow through that many scoops a day!? Damn im jelly!
Send me a text picture somtime B.. loving that diet.

Haha Quattro's legit. I only use 3-4 scoops a day. 2 scoops as a mini meal and then 1-2 scoops for pudding before bed. Eh not that bad IMHO.

I'll send ya a preview pic sometime no doubt. Thanks. It's a very basic to the point diet.

that cheat meal sound pretty good. I hear you on the rest pauses during the leg training.

Yeah man rest pauses were brutal. The cheat was good no doubt... kind of have cheater's remorse haha as I wanted something else but just went with the flow. Oh well. Always next week or two.

[mrdead]

Quattro pudding...???

[B Con]

8/20 Y3T WEEK ONE --- CHEST

Preworkout: DNA / Serum & OPUS

Flat Bench: 3 w/u; 1 x 8; 1 x 4; 1 x 2; 1 x 1; 1 x 1; 1 x 0 (275/295/315/315/335/340)

Hanging Leg Raises: 3 x 20

DB Incline Bench: 3 x 8 - 10 (90/100/110 - dropset - 90)

Incline DB Fly: 3 x 8 - 10 (50)
*SUPERSET*
Pushups: 3 sets to failure *didn't take much


Cardio: 0 minutes Elliptical; 35 minutes Tread (~20-21 HIIT with 1:1 ratio of walking/running (4.2 / 8.5 mph) followed by cool down brisk inclined walking till total of 35 min hit)


Post Workout: Serum


Thoughts
-Damn my car battery definitely needs to be replaced. I thought I had it charged over the weekend, but went this AM and no mas. Argh. Oh well. I appreciate the curve balls.
-Really strong session this morning. Believe it or not, my wrist was hurting a little bit the night before so I was unsure how today would go. I was pleasantly surprised. When I attempted the 340, I got it up 3/4ths the way and felt like I could have kept pushing but then I started thinking about "what if" "no spotter" "empty gym" "FML"... next thing I know it slowly started descending down and I used the last bit of strength I had to toss it sideways into the floor to keep from getting pinned down. Damn. Felt like I could have gotten it but thought too hard about it. Damn it. I hate that. Always next time. Up 10lbs on my bench from last heavy session though. Slowly but surely getting there.
-Low carb day today. Had too much good eats over the weekend with the inlaws in town. Such is life.
-If you haven't noticed, I'm running Y3T again for another 9 weeks and reassessing from there. I loved it the first go around. I'm also going to mix in HIIT for cardio... wanting to work on some conditioning.

[mrdead]

Nice session...!!! Congrats on the 10lb bump...!!!

[emergency]

damn B strong bench you will get the 340 next time

[B Con]

Nice session...!!! Congrats on the 10lb bump...!!!

Thanks MD. I want to get back to where I was (~365 area) and shoot for 405 in the future. Or at least get on the path to get there sooner than later. If that makes sense.

Quattro pudding = the following:
-2 scoops quattro (or any protein)
-mixed w/ spoonful of natural peanut butter
-mix w/ just enough water to stir everything together for pudding consistency
-top w/ cool whip. Boom. enjoy.

damn B strong bench you will get the 340 next time

Thanks E. What pisses me off is I had it this time. Argh. Damn mind games.