!!Rehabilitated, relocated, and recreated: Liftjunkie is reconstructing for 2010!!

[OldManSkinny]

Well, you got me there! I grabbed my bottle and reread the ingredients. Sure enough.

[liftjunkie06]

Grueling session today. Took a while but good numbers. Finally have a deadlift to be proud of. When I started I could hardly pull 3 plates for reps, now I'm doing 4. Feeling a deload coming on. I got a weird eye blur PWO and a slight headache. Never had a migraine but it could be one. Kids didn't help that today. Anyway, very proud of my progress this far. Got an order of beta alanine, citrulline malate, and cissus today.

Workout Rating: 9/10.

Deadlift, Barbell:^^^ *PR*
410 x 5 *PR* (had another one)
405 x 3
315 x 8 Sumo, *PR*

Shrugs, Smith back:^^^*PR*
410 x 9 *PR*
420 x 8 *PR*
425 x 6

Weighted pull ups:
BW + 60 x 6
BW + 60 x 6

BB row:^^^
250 x 8
265 x 6

Seated calf:
270 x 8
295 x 8
295 x 10

Machine Simulated DB Row, unilateral:^^^*PR* Do not have Db's over 120
170 x 8 *PR*
165 x 8

Weighted chins, wide grip:
BW + 60 x 6

Walking Db lunge:^^^*PR*
90s x 6 *PR*
90s x 5

CAble pull ins:^^^*PR*
95 each x 9
same x 6

Alternate DB curls:
50s x 6


Workout length = 60 minutes

Peri-workout nutrition

(Pre workout, 90 minutes prior): ~1 c oats, berries, 20 g protein, egg, multi, 2 fish oils. 55/36/9.

30 minutes prior:
B vitamins
C Vitamins
1 bag green tea
1 serving yerba mate
'~8 oz coffee with silk
1/2 serving Isatori Morph


During workout:
3/4 serving RECON
16 oz water
20/10/0.

Post workout:
8 oz milk
1 egg
1/2 C oats
banana
4 strawberries
1 c cheerios
1 pc dove dark
4 g creatine mono
12 g whey isolate
1/4 serving MP RECON
15 g whey concentrate
95/48/12.

[OldManSkinny]

Quite the workout. In your profile you don't indicate any competitions in 2009. Have you got plans for 2010?

[Quelly]

nice deadlifts man, especially with one left in the tank, impressive

[RichKnapp]

Looks like you had a good day. ^5

[thepacman]

nice deadlifts man, especially with one left in the tank, impressive

x2...a day full of PRs! can't beat that.

[AustrianOakJr]

[ I got a weird eye blur PWO and a slight headache. Never had a migraine but it could be one.

Ive gotten that after a heavy deadlift day......its probably the CNS taking a beating. Thats the sign of pushing it to the limits! YEA!

[jked4life]

Ive gotten that after a heavy deadlift day......its probably the CNS taking a beating. Thats the sign of pushing it to the limits! YEA!

Very nice work on those deads!

I've never gotten headaches, but a very heavy deadlift day does some seriously weird stuff to me too. I've come home and just sat on my couch and stared at the wall for like an hour, not able to move or even eat, lol. Drool just hanging out of my mouth and such. Not sore or anything, just feeling like I a cross between getting hit by a truck or beginning to get a nasty case of the flu. That taxed CNS feeling is really freaky sometimes.

[liftjunkie06]

Quite the workout. In your profile you don't indicate any competitions in 2009. Have you got plans for 2010?

Thanks. I'm competing in late 2010 for sure. maybe mid year, and am looking at a comp in April. however, I would need to start my diet oh, last week or so. I'm just not sure I've made noticeable improvements in my physique yet, so I want to step on stage with those evident.

nice deadlifts man, especially with one left in the tank, impressive

Thanks Eric, coming from you that means alot. I just didn't do them for so long, then they were so weak, but I had to bring them up. I bet my form could really use help too--it seems like I'm using more lower back than legs. Any tips guys?

I cut it short because I had more sets to do, but I do think I had 6. That's over 100lb improvement in a few months, I'll take it!

Looks like you had a good day. ^5

Thanks Rich, appreciate you stopping in. Hope your training is going well!

x2...a day full of PRs! can't beat that.

Yeah, I've been on fire lately. I just automatically put more weight on the bar every session. that's what's great for me about tracking, I know where to start. It keeps me accountable. Either reps, weight, or both MUST improve every time or I'm not in it. Plus, I've never been this strong with the exception of heavy bench, which I won't do anyway due to the shoulder, so if I can push it I should hit at least some PRs every day. Then my beat up CNS needs a break sooner than later, lol.

Ive gotten that after a heavy deadlift day......its probably the CNS taking a beating. Thats the sign of pushing it to the limits! YEA!

I think that was part of it. I ended up getting a migraine, never had one. wasn't bad, still able to watch the kids, even went to the grocery store. Daughter's first b-day tomorrow so gotta get ready for that. Another week or two and it's deload, then at least a mini cut, may decide to do the april show at that time.

Very nice work on those deads!

I've never gotten headaches, but a very heavy deadlift day does some seriously weird stuff to me too. I've come home and just sat on my couch and stared at the wall for like an hour, not able to move or even eat, lol. Drool just hanging out of my mouth and such. Not sore or anything, just feeling like I a cross between getting hit by a truck or beginning to get a nasty case of the flu. That taxed CNS feeling is really freaky sometimes.

Well, i'm not pulling 450 either. I was able to eat but it kinda freaked me out with the eye thing, maybe some PWO hypertension or something. I only do natural stims (coffee, tea) usually so that is the same. Probably too much volume coupled with intensity that was a little higher as well. Should've left the volume alone me thinks. BTW, you're trimming it up nicely man (no homo).

[RichKnapp]

Thanks Rich, appreciate you stopping in. Hope your training is going well!

Thanks, I watch all the journals, I just don't always post, I am more kind of the sit back keep mouth shut and learn type. One never knows everything.
Well if some one gets me going then I don't shut up. LOL

[Quelly]

Thanks Eric, coming from you that means alot. I just didn't do them for so long, then they were so weak, but I had to bring them up. I bet my form could really use help too--it seems like I'm using more lower back than legs. Any tips guys?

don't say "coming from me" like i'm some hoss on the deadlift...best I've done is 500, I bet you could hit that

as far as helping your form, I'd really have to see a vid, its a tough lift to coach up w/o seeing you do it

[liftjunkie06]

Kinda sluggish and feelnig weird in the sinuses, but decent numbers today. nothnig explosive, but I'm still feeling the PR's. Daughters b-day today, so in and out, adjusted volume in case I;m getting sick or something. Off day tomorrow and may stretch until monday depending on how I feel.

Workout Rating: 8/10.

Bench, BB:^^^*PR*
275 x 8 *PR*
295 x 3

Bench, DB:^^^*PR*
120s x 10, maxed dumbbells *PR*

Hammer strength Incline Press:^^^*PR*
158 (each) x 6 *PR*
148 x 7 wide grip
143 x 9

Weighted dips:
BW + 110 x 9
BW + 110 x 8, drop bw x 10

Pec Deck:^^^*PR*
250 x 10 *PR*
265 x 7

3 sets weighted abs:

Front Raises, DB:^^^*PR*
60s x 9 *PR*
seated incline BB: 50 x 6
Standing BB: 90 x 6


Workout length = 45 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~60/36/10.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
~8 oz coffee with Silk vanilla
yerba mate and green tea
1/2 serving Isatori Morph



During workout:
3/4 serving Muscle Pharm RECON
1 g Beta Alanine
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
~ 1 c cheerios
banana
12 g isolate
cocoa powder
15 g concentrate
Vitamin C and zinc
4 large strawberries
1/4 serving MP RECON
90/47/12.

[mivi320]

Looking good in here LJ, strong benching!

How ya liking the Recon so far?

[Sporto1633]

1) I love seeing all the PRs!
2) I also love seeing milk and cereal post workout!
3) Ah...the deadlift - a couple of options:

a) break up the deadlift so that you are using different parts of the deadlift that emphasize certain muscles on their respective days. For instance, using rack deads on back day and sldls or rdls on leg day.

b) use a wider stance (possibly sumo style) so that your starting position is lower and you can use more leg drive.

c) Use a trap bar for deadlifts if you have access to one. It allows you to have your hands/grip at your side instead of in front of you. This allows you to sit back more at the start and use more leg drive off the floor even with a narrower stance.

I personally do a more than anything else when lifting for aesthetic purposes, but the choice is ultimately yours. Bottom line though, you will use your back (and lower back) no matter how you pull off the floor..it's just the way it is. You just need to be careful of the overall volume of, say, back when doing deadlifts depending on how frequent you lift each muscle group.

If you are doing a frequency based split, I normally don't recommend conventional deadlifts for this very reason...it's just very hard to balance out the volume and recovery. Now, if you are using a more one muscle group a week style approach, they can fit in just fine without much tweaking...

Sporto

[liftjunkie06]

Looking good in here LJ, strong benching!

How ya liking the Recon so far?

Thanks! I'm liking it pretty well. The ASSUALT did not work for me. How about you? Thanks for stopping in.

1) I love seeing all the PRs!
2) I also love seeing milk and cereal post workout!
3) Ah...the deadlift - a couple of options:

a) break up the deadlift so that you are using different parts of the deadlift that emphasize certain muscles on their respective days. For instance, using rack deads on back day and sldls or rdls on leg day.

b) use a wider stance (possibly sumo style) so that your starting position is lower and you can use more leg drive.

c) Use a trap bar for deadlifts if you have access to one. It allows you to have your hands/grip at your side instead of in front of you. This allows you to sit back more at the start and use more leg drive off the floor even with a narrower stance.

I personally do a more than anything else when lifting for aesthetic purposes, but the choice is ultimately yours. Bottom line though, you will use your back (and lower back) no matter how you pull off the floor..it's just the way it is. You just need to be careful of the overall volume of, say, back when doing deadlifts depending on how frequent you lift each muscle group.

If you are doing a frequency based split, I normally don't recommend conventional deadlifts for this very reason...it's just very hard to balance out the volume and recovery. Now, if you are using a more one muscle group a week style approach, they can fit in just fine without much tweaking...

Sporto

Thanks for the input. I use to use a hammer strength deadlift machine with the handles at the sides, since I switched gyms I can't. I deadlifted much more with that setup. I am doing an every 6th day split but also do minor work on other days so everythnig is getting hit at least twice a week. RDL's are on leg day, DL on back day, with about 3-4 days between. Recovery has been good but I would be concerned during a cut. My nutrition is very clean and I feel that helps lsightly with recovery.

Thanks for the tips--I will use these. Either way, my back is much stronger now and I feel it helps on other lifts. I must say I am on a PR ride right now, but I willhave to deload soon so we'll see how that goes. A mini cut, at least, is probably around the corner as well. Feel like I'm finally making some progress.

[liftjunkie06]

Crushed it today. Feeling very strong and like a bodybuilder. Everythnig is skyrocketing right now, not sure how long it will last. Put on a pair of pants I haven't worn for about 10 weks and they still fit pretty well, but definitely more snug. Happy with composition and got a lot of compliments from the wife's co-workers at the Christmas party. These are getting tougher to beat, but I'm still doing it. Everythnig is just working right now. Ran out of time because the kids were in the daycare and it started slow but strong.

Workout Rating: 9.5/10.

Squat, BB:^^^*PR*
425 x 10
455 x 10 *PR*

RDL, BB:^^^*PR* supersetted with Front squats
400 x 6 *PR*
405 x 5 *PR*
DB RDL: 120's x 12 (maxed out DBs)

Seated Calf extensions:^^^*PR* ***Noticed the weight is 60 lbs prior to start so add that to these numbers***

125 x 10 single
125 x 10 single
230 x 10 (seated calf extension machine, different machine
130 x 10 single
130 x 10 single

Hack Squat:^^^*PR*
594 x 10 *PR*
644 x 10 *PR*

Leg Curls, unilateral:^^^*PR*
110 x 6 *PR*
110 x 5 (feet out)

Unilateral Leg Extensions:^^^*PR*
175 x 9 *PR*
185 x 7
185 x 6

Wide grip parallel pulldowns:^^^
220 x 8
220 x 6

Workout length = 54 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi, 1.5 g BA, 1 serving Cissus (supplement Direct). ~55/36/12.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B complex vitamin
~8 oz coffee with Silk
1/2 serving Isatori Morph
cinnamon



During workout:
3/4 serving MP RECON
24 oz water for mix, plus other water during lifting
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
1 1/4 c cheerios, honey nut and regular
cocoa
1 banana
15 g whey hydrolysate
15 g whey concentrate
Vitamin C and zinc
4 large strawberries
95/50/11.

[mivi320]

Crushed it today. Feeling very strong and like a bodybuilder. Everythnig is skyrocketing right now, not sure how long it will last. Put on a pair of pants I haven't worn for about 10 weks and they still fit pretty well, but definitely more snug. Happy with composition and got a lot of compliments from the wife's co-workers at the Christmas party. These are getting tougher to beat, but I'm still doing it. Everythnig is just working right now. Ran out of time because the kids were in the daycare and it started slow but strong.

Workout Rating: 9.5/10.

Squat, BB:^^^*PR*
425 x 10
455 x 10 *PR*

RDL, BB:^^^*PR* supersetted with Front squats
400 x 6 *PR*
405 x 5 *PR*
DB RDL: 120's x 12 (maxed out DBs)

Seated Calf extensions:^^^*PR* ***Noticed the weight is 60 lbs prior to start so add that to these numbers***

125 x 10 single
125 x 10 single
230 x 10 (seated calf extension machine, different machine
130 x 10 single
130 x 10 single

Hack Squat:^^^*PR*
594 x 10 *PR*
644 x 10 *PR*

Leg Curls, unilateral:^^^*PR*
110 x 6 *PR*
110 x 5 (feet out)

Unilateral Leg Extensions:^^^*PR*
175 x 9 *PR*
185 x 7
185 x 6

Wide grip parallel pulldowns:^^^
220 x 8
220 x 6

Workout length = 54 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi, 1.5 g BA, 1 serving Cissus (supplement Direct). ~55/36/12.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B complex vitamin
~8 oz coffee with Silk
1/2 serving Isatori Morph
cinnamon



During workout:
3/4 serving MP RECON
24 oz water for mix, plus other water during lifting
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
1 1/4 c cheerios, honey nut and regular
cocoa
1 banana
15 g whey hydrolysate
15 g whey concentrate
Vitamin C and zinc
4 large strawberries
95/50/11.

Nice!!

Recon is pretty good so far. Today marks two weeks since starting the product and I can note an increase in recovery. Assault is powerful for focus + strength + energy, but has let me down big time with it's promised "skin-splitting pumps."

Keep on trucking along, you're doing great!

[RichKnapp]

Large gains do make you feel good. I'm in the same boat, waiting for them to slow down. LOL Ya know its comeing but so sweet ridding that train while it lasts.
Looking good. ^5

[Quelly]

Ya know its comeing but so sweet ridding that train while it lasts.

[liftjunkie06]

^^^ nice. lulz

[liftjunkie06]

]

Not a spectacular day today. Pretty good pump but not sure there's a good stimulus for hypertrophy. Whatever, got out in the freezing cold and got some fresh air. .

Workout Rating: 8/10.

Smith Military Press BB:^^^*PR*
205 x 5 *PR*
205 x 4 wide grip

Military, Hammer Strength:^^^*PR*
150 (each) x 8 *PR*
152.5 (each) x 4

Preacher machine:^^^*PR*
129 x 6 *PR*
95 x 10 slow and tedious

Tricep push downs:^^^
120 x 8; v bar
100 x 10 slow
105 x 10; 105 x 8, drop 82.5 x 8, 67.5 x 8 *PR*
42.5 x 8; pronate handle


DB and BB curls:^^^*PR*
db hammer: 80s x 6 *PR* did swing a bit
BB 100 x 8

Reverse curls:^^^
90 x 6 BB
75 x 8 reverse rope

Internal/external rotation, 2 sets

3 sets lightly weighted abs

Workout length = 50 minutes

Peri-workout nutrition

7:00 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 22 g protein, berries. 2 Omegas 3s and vit c, multi. ~55/35/12.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B complex vitamin
~ 8 oz coffee with silk
1/2 servingIsatori morph


During workout:
3/4 Serving MP RECON
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
2 c cheerios
20 g UN UN Ultra Whey Pro
15 g whey concentrate
Vitamin C and zinc
4 large strawberries
cocoa
90/45/10.

[liftjunkie06]

Not a great day today. Deads kicked my ass more than normal, just wasn't feeling all revved up. I definitely need a deload, so after tomorrow I will deload for a week or so and may even skip the gym for several days. I've made some great progress thus far. As I move more and more weight, I need to be better at taking time off. I'm bad about that. Set a couple PRs but nothing special.

Workout Rating: 8/10.

Deadlift, Barbell:^^^ *PR*
415 x 4 *PR* (had another one again)
365 x 6
315 x 10 Sumo, *PR*

Shrugs, Smith back:^^^*PR*
430 x 8
430 x 6 lost grip
430 x 9

BB row:^^^*PR*
275 x 7 *PR*
280 x 5

seated straight leg calf, unilateral:
130 x 10
130 x 10

High Iso row:^^^*PR*
235 x 8
245 x 8 *PR*

Machine Simulated DB Row, unilateral:^^^*PR* Do not have Db's over 120
180 x 6 *PR*
180 x 6

parallel grip pulldowns:
260 (stack) x 6
same x 6

supersetted with:

Cable pull ins:
95 each x 6
same x 6

Workout length = 48 minutes

Peri-workout nutrition

(Pre workout, 90 minutes prior): ~1 c oats, berries, 22 g protein, egg, multi, 2 fish oils. 55/36/9.

30 minutes prior:
B vitamins
C Vitamins
1 bag green tea
1 serving yerba mate
'~8 oz coffee with silk
1/2 serving Isatori Morph


During workout:
3/4 serving RECON
16 oz water
20/10/0.

Post workout:
8 oz milk
1 egg
1/2 C oats
banana
4 strawberries
1/2 c honey nut cheerios and 1 c kashi puffs
4 g creatine mono
12 g whey isolate
1/4 serving MP RECON
15 g whey concentrate
95/48/12.

[liftjunkie06]

[b] Another lackluster day. Definitely time for a deload, after which I will cut for a good 4-6 weeks. My BF has to be hitting close to 14%, way too high for me, so we will see how RECON works during a cut as well. I feel it will be a huge asset. Couple PR's today but just wasn't feeling it. The crappy bench started it off and I just didn't get into it. I'm actually looking forward to some time off and then cutting. We'll see how long that lasts.

Workout Rating: 8/10.

Bench, BB:
275 x 6 *Shoulder twinge, right side*

Bench, DB:
120s x 8, maxed dumbbells *Shoulder pain*

Hammer strength Bench Press:^^^*PR*
107 (each) x 10
107 (each) x 11 *PR*

Hammer strength Incline Press:
143 (each) x 10
153 x 9
rest/pause, then
153 x 6

Weighted dips:^^^*PR*
BW + 110 x 10 *PR*
BW + 110 x 9, drop bw x 10

Pec Deck:^^^*PR*
265 x 8 *PR*
220 x 8 *Shoulder twinge*

4 sets weighted abs:

2 sets reverse pec deck flyes:

Front Raises, DB:^^^*PR*
60s x 10 *PR*
60s x 5


Workout length = 45 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~60/36/10.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
~8 oz coffee with Silk vanilla
yerba mate and green tea
1/2 serving Isatori Morph



During workout:
3/4 serving Muscle Pharm RECON
1 g Beta Alanine
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
~ 1 c cheerios
banana
22 g UN Ultra Whey Pro
cocoa powder
15 g concentrate
Vitamin C and zinc
4 large strawberries
1/4 serving MP RECON
90/47/12.

[liftjunkie06]

So I am out of shape. Bad. Cardio today was rough. I will focus on getting back into shape regardless of contest goals. Also did minimal rests between sets. I don't like ddeloads. Blah. Boring. Got pissed at fitness levels and had a decent cardio session. Will be upping cardio and also adding Yoga 3 times a week. Cut starts sunday.

Workout Rating: 8/10.


Hammer strength Bench Press:
87 (each) x 10
87 (each) x 10
87 (each) x 10


Low Iso Row:
188 (each) x 8
188 (each) x 8
188 (each) x 8

Smith Incline Press:
150 x 8
150 x 10

BW dips:
BW x 15
BW x 15

DB Row:
120 x 8
120 x 10

BW Pull ups/chins:
BW x10 PU
BW x 10 CU

Cable Row:
220 x 10

22 min cardio:
starting resistance 5, increased level to 10 over 10 minutes
Max HR = 153


Workout length = 50 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~55/36/10.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
~8 oz coffee with Silk vanilla
yerba mate and green tea


During workout:
1/2 serving Muscle Pharm RECON
1 g Beta Alanine
10/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
banana
1/2 c honey nut cheerios
22 g UN Ultra Whey Pro
cocoa powder
15 g concentrate
Vitamin C and zinc
4 large strawberries
1/4 serving MP RECON
80/45/12.

[liftjunkie06]

So here's the plan for the upcoming diet period, howver long it may be.

Split
Monday: back/light legs/traps
Tuesday: Chest/tris/abs
Wednesday: off/yoga/cardio
Thursday: Legs/light back/traps
Friday: Shoulders/arms/light chest/abs
Saturday: cardio and possible yoga
Sunday: off/yoga

Diet (C/P/F)
Lifting days: 220/220/64 = ~ 2350
Off/cardio days: 200/220/62 = ~ 2230
Refeed days (every 5th day) 360/200/56 = ~ 2850

Also have the foods, times, etc layed out but don't feel like typing it up at this time.

[liftjunkie06]

Deloads are so boring. However, I am already feeling in better shape and have cut out sugar from my diet, I feel a huge difference. Cardio was great today, a nice moderate intensity session. The additional Citrulline malate makes a HUGE difference in cardio especially.

Workout Rating: 8.5/10.


Sled:
440 x 10
440 x 10
440 x 10

DB RDL:
120s x 8
120s x 8

Leg Ext:
285 x 10
285 x 9
285 x 8

Leg Curl:
single 65 x 10
dbl 110 x 10
dbl 110 x 10

Cable Row:
wide grip 220 x 8
high rope 110 x 10
same 110 x 10

6 second eccentric DB curls:
30s x 8
30s x 6

BB Split squats:
100 x 10

Abs:
2 sets

21 min cardio:


On the elliptical:

base line resistance 25% for 4 minutes, min 8 MPH
4 intervals of 45 seconds at 40% resistance (minimum 180 SPM), then 15 second sprint at 50% resistance, ~ 15 MPH
5 intervals of 45 seconds at 45% resistance (minimum 180 SPM), then 15 second sprint at 50% resistance, ~ 15 MPH
5 minutes at 30% max resistance.

Overall Session ~ 22 minutes
3.00 miles
Max HR = 153 BPM
Average HR = 138 BPM



Workout length = 55 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~55/36/10.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
~8 oz coffee with Silk vanilla
yerba mate and green tea


During workout:
1/2 serving Muscle Pharm RECON
1 g Beta Alanine
2.5 g BA
1.5 g Citrulline malate
10/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
banana
1/2 chocolate muffin (homemade)
22 g UN Ultra Whey Pro
cocoa powder
7 g whey isolate
Vitamin C and zinc
4 large strawberries
1/4 serving MP RECON
80/45/12.

[mivi320]

Good work.

Loving the focus on nutrient density post workout. WAY more optimal than the typical 150g Maltodextrin + 75g protein slam IMO some folks roll with. To each their own though!

Keep it up man, glad to see cardio/fitness levels are starting to come back.

[liftjunkie06]

Good work.

Loving the focus on nutrient density post workout. WAY more optimal than the typical 150g Maltodextrin + 75g protein slam IMO some folks roll with. To each their own though!

Keep it up man, glad to see cardio/fitness levels are starting to come back.

Thanks for stopping in. I feel that more nutrients is better for recovery and overall health. The fitness levels will get back up shortly, I'm not happy with it. Need to find a balance. I guess if it means eating more than so be it...lol.

[liftjunkie06]

Nothing huge today but decent and a few PR's. Daughter was up again and has not been sleepnig well, AGAIN. It really creates stress for the wife, who has to work all day, and affects my workouts as well. Nice to sdee I didn't lose any strength coming off the deload though. I felt more fresh outside of the lack of sleep. Was fried after chins and didn't totally recover.

Workout Rating: 8/10.

Deadlift, Barbell:^^^ *PR*
405 x 5
365 x 6
325 x 9 Sumo, *PR*

Shrugs, Smith back:^^^*PR*
410 x 9
420 x 9 *PR*
420 x 7


BB row:^^^*PR*
275 x 7
225 x 9 Close grip (new lift) *PR* lol

Unilateral Seated calf:
160 x 10
170 x 10
180 x 10

Machine Simulated DB Row, unilateral:^^^*PR* Do not have Db's over 120
200 x 5 *PR*
180 x 8

Weighted chins, wide grip:^^^*Massive PR*
BW + 70 x 8 *PR*
+ 70 x 6

Weighted pull ups:
BW + 60 x 6

Split lunge:^^^*PR*
180 x 10
200 x 10 *PR*
200 x 10


Alternate DB curls:
70s x 7
EZ bar 100 x 6 fried!


Workout length = 55 minutes

Peri-workout nutrition

(Pre workout, 90 minutes prior): ~1 c oats, berries, 22 g protein, egg, multi, 2 fish oils. 55/36/9.

30 minutes prior:
B vitamins
1 bag green tea
1 serving yerba mate
'~9 oz coffee with silk
1/2 serving Isatori Morph


During workout:
3/4 serving RECON
16 oz water
20/10/0.

Post workout:
8 oz milk
1 egg
1/2 C oats
banana
4 strawberries
1 c cheerios
1 pc dove dark
4 g creatine mono
12 g whey isolate
1/4 serving MP RECON
15 g whey concentrate
95/48/12.

[liftjunkie06]

Another bad night of sleep, wife is pissed off bad because she has to go to work. Somehow, maybe higher test or something, maybe pissed off, had one of the best workouts I've had in recent months. Huge PR's, lots of grunts lol, feeling huge. I love citrulline malate, it is my new best friend.

Workout Rating: 9.25/10.

Bench, BB:^^^*PR*
275 x 10 *PR*
275 x 4 Wide grip, short rest

Bench, DB:
120s x 8, maxed dumbbells

Hammer strength Incline Press:^^^*PR*
155.5 (each) x 7 *PR*
155.5 (each) x 6
143 x 7 wide grip

Weighted dips:^^^*PR*
BW + 115 x 10
BW + 110 x 6, drop bw x 10

Pec Deck:^^^*PR*
265 x 8 *PR*
270 x 6

3 sets weighted abs:

1 set rotator cuff work (internal, external rotation):

Front Raises, DB:^^^*PR*
60s x 10 *PR*
60s x 6


Workout length = 42 minutes

Peri-workout nutrition

6:30 am: Pre workout. ~ 1 c oats (dry measure), 1 egg, 20 g protein, berries. 2 Omegas 3s and vit c, multi. ~60/36/10.

Pre workout (30 minutes prior)
1 bag each Green Tea and Yerba Mate teas
1/2 B-vitamin
~8 oz coffee with Silk vanilla
yerba mate and green tea
1/2 serving Isatori Morph



During workout:
3/4 serving Muscle Pharm RECON
2.5 g BCAA
1 g Citrulline Malate
20/10/0.

Post workout (ASAP PWO):
8 oz milk
1 egg
1/2 c oats
1/2 c quinoa
banana
12 g isolate
cocoa powder
15 g concentrate
Vitamin C and zinc
4 large strawberries
1/4 serving MP RECON
95/47/12.