Pump up the Valium

[CG]

Dropping weight still?

Last night was about 250, Tuesday was 247, Monday was 248... Diet, cals in at weigh in an sodium intake pretty much tell me where I'm at, it's averaging 248 still.

Might do some fasted cardio in the am and weigh in after that and see where I'm at

 

[CG]

8:30 elliptical 111 cals burned

Wide grip lat pull down 3x12 85 90 95 add 5 next week

Low Iso lever row 3x12 55 65 75

Fat bar cable curl 35 3x12
Seated zott curls 2x12 1x8 20lb db's

Cable crossover 2x8 1x12 15lb/side

Seated high row 3x12 102 lb/side

Vlt rope machine curls lvl 2 30second intervals for 3

 

[CG]

Weighed 248.5 tody

 

[CG]

Squats
Elliptical 5 mins 75 cals
Squats warmup 135x5 work 225x12 3 sets
Linear Hack squats 90x12 3 sets
Single leg ham curls 80x12 3 sets
Quad extension 180x12 3 sets

Done

Weight 249.5

 

[CG]

[yesterday

Elliptical 8 mins 100 cals

Bb bench 165x12 175x12 195x12

Tricep presssdown. 65 70 75 all for 12

Incline bench 105 125 125 all for 12

Db tricep ext seated 3x12 40 50 60

 

[CG]

Thursday ]Squats
Elliptical 5 mins
Squats warmup 135x5 work 225x12 2 sets 1 set 235x12
Single leg ham curls 90x12 3 sets
Calf press 390 x 12 3 sets
Quad extension 180x12 3 sets

1 mile bike after

 

[CG]

Stair machine lvl 12- 15 5 mins 70 cals

Incline curls 12x15 20x12 3 sets

Wide grip lat pull down 3x12 90 95 100 add 5 next week

Hammer curl 15x12 2x12 20lb 1x15 20lb

Bent over row(low back ) 95x12 3x12 at 115

Standing bb curl 2x12 at 40 12 at 30

Cable crossover 3x12 at 10lb

 

[CG]

Stair machine lvl 13 5 mins

Flat bench 155 175 195 x12

Tricep presssdown 60 70 75 x12

Incline bench 105 125 135 x12

Overhead db tricep extension 50 60 70 x12

Peck deck 115 125 135 x12

Vlt infinite rope tricep hand over hand work 30 on / 60 off 3 sets level 3

Elliptical 10 mins 135 cals

Not bad. Especially considering all the dumb shit I did this weekend

 

[theCaptn']

You digging that WP gear? I've never heard a bad word to be honest. Probably is worth the discounted price WP will come up with. Wish I could get some of that shit here

 

[MuscleGauge1]

If you are looking for a great stack then this is what I would suggest
-Supertest
-Anavar
-Winnie Oral Caps
This stack helped me gain 10 pds of muscle and I am still gaining. Give it a try bro

 

[CG]

You digging that WP gear? I've never heard a bad word to be honest. Probably is worth the discounted price WP will come up with. Wish I could get some of that shit here

Fucking loving it. Only got 15 ml left tho. Need to see if I can re up at a good price or if I need to go elsewhere this shot has been great though

 

[CG]

If you are looking for a great stack then this is what I would suggest
-Supertest
-Anavar
-Winnie Oral Caps
This stack helped me gain 10 pds of muscle and I am still gaining. Give it a try bro

What is the supertest? Like a sust blend? Not looking for anything liver toxic, so winni is out. Would think about var though. Always trying to cut

 

[CG]

Elliptical 10 mins 135 cals
Squats warmup 225x12 1 sets 1 235x12 2 sets
Linear hack squat press 150x12 200x12 200x12
Single leg ham curls 90x12 3 sets
Quad extension 180x12 3 sets

1 mile bike after

 

[CG]

Elliptical lvl 12 10 mins 131 cals

Incline curls 20x12 3 sets

Wide grip lat pull down 3x12 100 105 110

Hammer curl 15x12 3x12 at 20

Bent over row(low back ) 3x12 115 135 135

Standing bb curl 2x12 at 30 12 at 40

Cable crossover 3x12 at 10lb

Elliptical lvl 15 5 mins 70 cal

 

[CG]

[elliptical lvl 13 5 mins

Flat bench 175 175 195 x12

Tricep presssdown 65 70 75 x12

Incline bench 115 125 135 x12

Overhead db tricep extension 50 60 70 x12

Hammer strength decline press 3x12 @ 96 per arm

Elliptical 16mins 200 cals

Weight back at 249

 

[CG]

Fucked around with my leg workout today, had to hit it quick

Elliptical 5 mins lvl 15 70 cals burned

Squats. REAL ATG, BOTTOMED OUT N SHIT 185x3x12.

Face down ham curls 125x12x3

Quad extensions 180x12x3

Bikes 1.5 miles after. Tried elliptical but I couldn't keep myself upright lmao


Got some real funny looks from nb's doing box squats and skinny moterfuckers loading up the bar for like a 10% ROM move lol. Felt like a bitch only putting up 185, but shit, I'm hitting 12 reps allll the way down, an only taking a 30-45 second rest between sets. Next time around shooting for 195 or 205

Weighed in at 250, even tho my diet went to hell last night... 1 miller light 1 vodka martini small pc of ice cream cake. Ate like 5 tbsp of natty PB at 5 am with a cup of low fat yogurt. Idk. might be grabbing some gears from mlg, their reviews are looking good these days

 

[theCaptn']

How much weight dropped thus far?

 

[CG]

How much weight dropped thus far?

10 lbs since October? I think... Nothing impressive. Fucked my diet up so manytimes it's more like I've been on a maintenance recomp lol. I'm getting a bit leaner, but bigger in the right places.

 

[CG]

Worst thing is 99% of the time my calories are ok, it's the macros that suffer

 

[CG]

Forgot to post back/biceps at te end of last week.

Looked somethin like this. I think

Elliptical lvl 15 5mins

Incline curls 20x12 3 sets

Wide grip lat pull down 3x12 100 105 110

Hammer curl 3x12 at 20

Bent over row(low back ) 3x12 135

Standing bb curl 2x12 at 30 12 at 40

Cable crossover 3x12 at 10lb

No clue on cardio

 

[CG]

3/13 chest

Elliptical 5 mins 75 cals

Flat bench 135x5 warmup 175 195 x12 195 x10

Tricep presssdown 65 70 75 x12

Incline bench 125 135 135x12

Overhead db tricep extension 50 60 70 x12

Cable pec flyes 3x15 10lbs

Vlt rope tricep extensions 1 min

 

[CG]

Squat day
Elliptical warm up 5 mins lvl 15 75 cals

Full ATG squats 195x12x3

Face down ham curl 125 135 135 x12

Lever calf raise BW+90 3x12

Quad extensions 180x12x3

Bike 1.5 mile after

 

[CG]

Did it again. Forgot to post back/bi's from Friday



Elliptical lvl 15 5mins

Incline curls 20x12 3 sets

Wide grip lat pull down 3x12 100 105 110

Hammer curl 3x12 at 20

Bent over row(low back ) 3x12 135

Ez bar curl 30 40 50 x12

Cable crossover 3x12 at 10lb

 

[CG]

Elliptical 5 mins 80 cals

Flat DB bench 3x12 65 75 85 - only hit 9 at 85
Tricep presssdown 65 70 75 x12

Incline DB bench 55x3x12

Overhead db tricep extension 50 3x12

Cable pec flyes 15x 10lbs 12x15 12x20

Single arm tricep rope 3x12 20 20 last set was 20 till failure. 15 till failure. 10 till failure

Cable front raises (wide to hit pecs) 12x3 7.5 12.5 12.5

I think tht was it

 

[CG]

Ester day

Elliptical warm up 5 mins lvl 15 75 cals

Full ATG squats 185 3x12

Face down ham curl 125 x3x12

/seated calf press 200x3x12

Quad extensions 180x12x3

Bike 2 mile

 

[CG]

 

[KILLEROFSAINTS]

damn son...rednack is harder than you

 

[CG]

damn son...rednack is harder than you

Banning myself if this is true

 

[KILLEROFSAINTS]

he just posted a new pic...doesn't look good but he looks solid

 

[theCaptn']

You got a nice wide back bro, you just gotta keep dieting.