Push Day
Feeling more aggression in the gym and out. Controllable but noticeable to me. Hard week though. Had to put my pup down. She was old and getting worse by the day. Been spoon feeding her the past month or so because I wasn’t ready to let go. She was tired and ready. Almost 18 years of love she gave my family.
Push Day -
Smith Incline BP - 3 sets 10-15 reps 1 short of failure- 105 lbs
DB Shoulder Press - 3 sets 10-15 reps 1 short of failure-30’s
Bent over rear lateral - 2 sets of 15-20 reps to failure 20’s
Tricep Press down - 2 sets of 10-15 reps to failure, 1 cluster set (4 sets of 4 with 5 deep breaths between each set, failure in the fourth set)110lbs
DB Fly - 2 sets of 8-10 reps with 2 count stretch 1 rep short of failure, 1 cluster set -70lbs
DB overhead triceps extension - 2 sets 12-15 reps to failure, focus on the stretch
35lbs
Pull Day -
Pull-ups - 3 sets to failure;10,10, to p
Seated Incline db curl - 3 sets 15-20 reps to failure20’s
Smith Row - 2 sets 10-12 reps 1 rep short of failure-140
Hyper extension - 3 sets 10-15 reps 1 rep short of failure-35
DB curl - 2 sets 12-15 reps to failure, 1 cluster set; 30’s
Diet has changed up just a little.
Training Days
Meal 1 (1 hour pre workout)
12oz Egg Whites
50g cream of rice
1tbsp natural pb
Meal 2 (post workout)
50g protein from Whey
1c Rice based cereal (chex, rice crispies etc)
Meal 3
6oz Chicken Breast
1c White Rice
Non-Training Days
Meal 1
12oz Egg Whites
40g cream of rice
1tbsp natural pb
Meal 2
6oz Chicken Breast
1c White Rice
Meal 3
50g protein from Whey
2tbsp natural pb
Meal 4
6oz Chicken Breast
1c potato
1tbsp extra virgin olive oil
1c broccoli
Meal 5
7oz 85/15 ground beef or Flank/sirloin steak
1c White Rice
1 c Brussel sprouts
1 c asparagus
2tbsp olive oil and vinegar dressing
Gear:
Tren 200mg
Bold 200mg
Test 100mg
ECA Stack
T4
Vitamins
Alpha Lipoic Acid 300 mg qod
Cholesterol/Never Pain
Vanadyl Sulfate 10mg/qod
Insulin Resistance Reduction
Lecithin 1200mg/eod
E- 180 mg qd
Potassium - 99mg qd
B-12- 1000mg qd
Magnesium- 400mg qd
CQ10- 100mg qd
Omega 3,6,9-1600mg qd
Calcium- 600mg eod
Vit.C-500mg eod
Vit. D3-500IU-qd
NAC 600mg/qod
Milk Thistle 175mg/qod
MACA 500mg/qod
Chromium 500 mcg eod