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HeyMrWaters Full Training/Diet LOG!

2-16-14 Sunday
No lifting / no cardio / refeed

Carbs!

Diet:
-Divine natural strawberry Proats *
-foot long turkey sub with a powerade
-chicken, broccoli, white rice, soy sauce
-orange banana, more strawberries
-chicken broccoli, wheat pasta, tomato sauce
-egg whites, diced red potatoes, picante sauce to top it off

Went to bed feeling good, ready to conquer another week.

8y8ebaru.jpg

(Recipe is in divine subforum)


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Monday 2-17-14 chest / tris

Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull crushers
-Reverse grip press downs

-liss - walked some stairs post workout, slow and steady.

Tuesday 2-18-14 legs / abs

Workout:
-Leg Extensions
-Narrow Stance Squats
-Normal Stance Leg Presses
-Lying Leg Curls
-Seated Calf Raises
-Hanging Leg Raises

-no cardio

Diet:
-cinnamon bun Divine protein, black coffee, almond butter *pre workout
-natural strawberry Divine protein, water, almond butter *post workout
-chicken breast, broccoli, avocado
-93/7 ground beef, broccoli, almonds
-tuna steak, broccoli, avocado
-omelet (whites and omega 3's), olive oil, cheddar cheese

*remember I have all my meals prepped so eating the same things everyday is no problemo!

So far so good, feeling really focussed as of late. Nothing to complain about.
Backed my superdrol dose down from 30mg to 15mg, was having a little acne breakout and the headaches were coming back off and on....<2 weeks left of it anyways so all is good. SD is powerful and should be treated with respect for sure. Probably should have started it at the lower dose anyways haha but I came out the gate running so that's my fault.
Past two Gym sessions post carb load have been great! Complete difference than the 2 weeks beforehand. Intensity still isn't all the way there like it was when I was carb cycling, but still doing solid work none the less.
 
Thursday 2-20-14
Back-Bis

Workout:
-Reverse Grip Pulldown
-Reverse Grip Bent Over Rows
-Deadlifts
-Seated Cable Rows
-Barbell Preacher Curls
-Hammer Curls

*straight from weight room into cardio room

Diet:
-cinnamon bun Divine protein, black coffee, almonds *pre workout
-vanilla peanut butter Divine protein, water, almonds *post workout
-chicken breast, romaine lettuce, feta cheese, olive oil
-swordfish, broccoli, avocado
-fat trimmed lean sirloin, asparagus, avocado
-omelet (whites and omega 3's), shredded greens, olive oil.

haha today was a little crazy diet wise.....but still fit my macros suckas! Ran out of some foods I didn't even realize I was getting low on - all good though, I got the job done today and grocery shopped for the rest of the week.

Had a great workout all together, and had an overall "good" feeling all day long - have been missing that feeling dearly. Using those ketones for energy awww yahh.
BUT I especially DID WORK on deadlifts today. I mean I'm not supposed to take a long break between any of my sets but c'mon on I'm not the only one that knows deadlifts take a lot of oomph out of you. Well today was a completely different story, I just couldn't stop going! Even one of the morning regulars said "damn" lol.

This song also helped keep me going too..... :)
http://www.youtube.com/watch?v=KS7IlF8BLnM

Another thing, the past few days I've been so exhausted I haven't been able to stay up past 8:30pm and have literally been passing out on the couch from being so tired. Well look who's posting on the forums at 10pm haha today was great and 100% a success. Loving this 'second wind' of energy and hopefully I can keep it going.
 
Saturday 2-22-14
Shoulders/ Traps

Workout:
-Seated Military Press
-Reverse Pec Dec
-Barbell Shrugs
-Dumbbell Side Laterals
-Front Cable Rows

*straight from weight room into cardio room

Cardio:
-20 minutes stairmaster LISS *no set schedule on cardio right now with the keto bulk, just doing it as a feel necessary.

Diet:
-vanilla peanut butter Divine protein, black coffee, almond butter *pre workout
-vanilla peanut butter Divine protein, water, almond butter *post workout
-chicken breast, broccoli, avocado
-tuna steak, broccoli, avocado
-93/7 ground beef, broccoli, almonds
-omelet (whites and omega 3's), cheddar cheese, olive oil

Can you believe I missed a workout yesterday?? haha first time during this whole time working with EBT. All good though! Made up for it this morning and hit it just as hard as I would have yesterday. Had the whole gym to myself.

Fasted weigh in tomorrow, another refeed perhaps? Need to check in with EBT on whats the gameplan.

Everything is going great, full of energy - past the whole fog stage that killed me the first two weeks of keto.

13 weeks out :)
 
And just so everyone knows although this is fun, it's a still strict refeed. Not some free for all binge a thon. I still have calculated macros to hit today to fill up those glycogen stores to keep me going for the rest of the week. Very very different than some crazy cheat day.

Last week I jumped up 4.2 pounds from my refeed so let's see what today will produce!


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HeyMrWaters EliteBodyTuneUp Full Training/Diet LOG!

Sunday 2-23-14
No gym / no cardio / high carb refeed

Yesterday was a good one! Spent the day being lazy and eating good food with the fam and wouldn't have wanted to get ready for the new week ahead of me any other way.

Diet:
-steel cut oats, almond butter, cinnamon bun Divine protein (made cookies :) will be uploading recipe)
-egg whites and grits
-Giordano's deep dish pizza
-grilled chicken white rice vegetable medley
-grilled chicken white rice vegetable medley
-strawberry Greek yogurt, banana, natural strawberry Divine protein

vy2ajy4e.jpg

Recipe in divine subforum
7uraduga.jpg

Mrs slice on the right, big daddy slice on the left ;)
va9u6y8u.jpg

Awesome homemade veggie medley with all fresh produce

Back to keto today! Was fun while it lasted haha. Serving sizes were large and I liked it lol

Cycle update: this is my last week of test/Deca and superdrol. Was definitely a blast and one for the record books. Made more gains in this time frame than any other period of my life and I think that is very evident. I look like a whole new person....and the best has yet to come.

I will be dropping to a cruise to get my hormone levels back down weeks 12-9 out, and the final 8 will be my pre contest cut. Everything is subject to change but that's how we have it planned out for now.

I'm going in for the kill.
 
Last edited:
Have REALLY been killing it this week in the gym. I guess just the thought of it being the last week on this wonderful cycle gave me a little extra kick in the rear mentally. That and the superdrol helps :daydream:

Monday 2-24-14 chest / tris

Workout:
-Flat Barbell Bench
-Incline Dumbell Bench
-Pec Dec
-Decline Dumbell Bench *substituted this for decline cable cross overs today
-V Bar Cable Pressdown
-Close Grip Bench

*lots and lots of pressing movements today haha tri's are still in pain

-liss - walked some stairs post workout, slow and steady.

Tuesday 2-25-14 legs / abs

Workout:
-Leg Extensions
-Normal Stance Squats
-Narrow Stance Leg Presses
-Lying Leg Curls
-Standing Calf Raises
-Hanging Leg Raises

-no cardio

Diet:
-cinnamon bun Divine protein, black coffee, almond butter *pre workout
-natural strawberry Divine protein, water, almond butter *post workout
-chicken breast, broccoli, avocado
-93/7 ground beef, broccoli, almonds
-tuna steak, broccoli, avocado
-omelet (whites and omega 3's), olive oil, cheddar cheese

Notes:
Like I said still trucking along getting it as always. Not much changes from day to day diet and training wise..but that'll come to an end soon as I'll be coming off the cycle and starting up my rips in the next week or two :)

Grandmother had bought me a new sweater....naturally I took my shirt off and tried it on and her eyes got real wide and commented on how much I've "bulked up" lol yeah that's about right. I said I've been dieting perfectly for weeks on end now and the results just keep coming on in. Which is 100% the truth.

The non-immeadiate family is always wanting to get together now since they love seeing the baby..and what does that usually mean? eating out ! the "why arent you eating, cant you have a salad" comments are starting to irritate me lol. I just enjoy spending time with family and friends but everyone else puts wayyy too much importance on stuffing their faces haha. Oh well, about to pull the 'sorry its against my religion card' next time a waitress looks at me stupid for not wanting anything to eat lol they won't have anything else to say after that.

Feeling headstrong. Looking forward to deads in the morning.
 
I always get pumped for deads than blow my load the first set, then I'm like yea fuck this
 
HeyMrWaters said:
Haha I killed em brother....all 4 sets ;)


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Click to expand...
not me bro, had to use the smith to do them today, fucked up my range of motion got 2.6 sets then i said fuck this.
 
people have had great results with MT2, just don't over do it. yea it was my only option at the time. didn't work well. what pep company you going with?
 
Yea they are a very good company great prices. elite peps is also gtg
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
3edany2y.jpg


Sipping on some BCAA's at work, awesome workout this morning.
I swear this has been the best week yet..great way to end this bulk. Will put up some pics this weekend.

Anabolic recap:
This is the last week of test/Deca/sd. Last pin going in this evening, will be dropping down to a cruise dose for a few weeks before I start my cut and throw in the tren and everything else.

But on the bright side that I'm freaking pumped about- starting my rips from BuyRiptropin on Tuesday :)


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Saturday 3-1-14

No lifting/ No cardio/ tanning sesh (no mt2 yet, that starts this upcoming week)

Diet:
-vanilla peanut butter Divine protein, black coffee, almond butter (cant go a day without it :winkfinger: LOVE this flavor)
-natural strawberry Divine protein, water, almond butter
-chicken breast, broccoli, avocado
-93/7 ground beef, broccoli, almonds
-salmon, broccoli, avocado
-omelet (whites and omega 3's), olive oil, cheddar cheese

What's up people. Sorry for the lack of updates, I know a lot of y'all were used to daily entries but everything has been so monotonous lately diet and lifting wise it would be the same posts everyday lol. Talked to OSL today and got my game plan pretty much figured out for the upcoming weeks, so the interest factor will be back soon :)
Last night was my last pin of Gamma deca and test, dropping down to a cruise dose (200mg) now for the next few weeks..let my hormones regulate back down to normal levels before I hop on the tren train oh yah. But I will be starting my Riptropin gh as soon as monday morning!!

Actually will continue with the modified keto diet(6 days no carb followed by massive glycogen filling carb load/refeed) during this maintenance phase. I am enjoying the current route and gains and will stay the course. (gotta remember I'm crazy when it comes to dieting lol) My weigh in tomorrow will determine how much or if we at all drop my calories further down from where they are now since technically the "bulk" is over with(Helios superdrol review coming soon). Will also post up some progress pictures tomorrow before I start my refeed, along with a fasted weigh in.

About to get very interesting for sure, thanks for those who are following along!
 
HeyMrWaters EliteBodyTuneUp Full Training/Diet LOG!

ede8e7eh.jpg


Enjoyed today greatly! Felt refreshing to enjoy some good food and get to relax all day. Lazy Sundays are the perfect day for refeeds.

Diet:
-brown sugar cinnamon oatmeal, ezekial toast, strawberry spread
-BBQ chicken, baked sweet potato fries, grilled zucchini/squash
-BBQ chicken, baked sweet potato fries , grilled zucchini/squash
-chicken lo mein
-chicken lo mein
-strawberry Greek yogurt and strawberry fig newtons

Lots of strawberries today lol I guess you could count my last meal as my "cheat meal" I pretty much ate all clean carb meals but dirtied them up a little with seasoning sauce or sugar lol. Wasn't craving the normal fried fish ice cream or half a pizza like I have on past refeeds haha..so just went with it.

ana8yra6.jpg

Baked with garlic herbs and Cajun seasoning. Bon appetite

8yvaje6e.jpg

Yes this was two meals worth haha

As I've stated in earlier posts, the Deca and superdrol is done for and dropping to 200mg test/ week.

Depending on my carb load weight tomorrow we may drop the calories some to around maintenance, but still staying the course and making gains as you can see with this alternate style keto diet. Really like it and the lifting regimen I'm on...the one that's another EBT prototype that I'm not allowed to talk about :)

Gym first thing in the morning hitting chest and tris, and I'll think I'll have my first rips pin in the AM pre workout also hehe. Excited like a little kid with these babies.

Stay tuned!


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Last edited:
Monday 3-3-14 chest / tris

Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull crushers
-Reverse grip press downs

-liss - stairmaster nice and slow steady pace post workout.

Tuesday 3-4-14 legs / abs

Workout:
-Leg Extensions
-Narrow Stance Squats
-Normal Stance Leg Presses
-Lying Leg Curls
-Seated Calf Raises
-Hanging Leg Raises

-no cardio

Diet:
-vanilla peanut butter Divine protein, black coffee, almonds *pre workout
-vanilla peanut butter Divine protein, water, almonds *post workout
-chicken breast, broccoli, avocado
-93/7 ground beef, broccoli, almonds
-salmon, broccoli, avocado
-omelet (whites and omega 3's), olive oil, cheddar cheese

I need to hit up our semi-local fish market again.....miss my fresh tuna steaks, wayy better than frozen salmon.

Switching back to almonds over almond butter...always tempted to go for another tablespoon and being half asleep drinking my shake at 5:30am doesnt help my decision making skills lol so I'd rather just eat my serving of almonds and be done with the fats for that meal.

Now (wednesday) is day 3 of the rips at 4iu/day. Nothing to take notice of yet, first time dabbling with gh so everyday is still exciting to me lol. In case I didn't mention it I'm running 4iu/day - 28iu/week. No 5 on 2 off or any of that mess.

May be starting the 2 on 2 off with clen and blr incinderine/iml pyro rx soon......just waiting on the green flag from EBT on this.

No lifting/cardio and same diet today(wednesday) the only thing that changes on these non lifting days is that I have my eggs in the morning instead of pre-bed.

Need to get back on my fluid intake game. Used to be super good about 2 gal/day of water, but lately I've been lagging and only getting 1.5gal. Still good, but my goal is 2 so I'm hopping back on track now.

Still supplementing with fiber, fish oil, and a multi. And sometimes I'll flavor my gallon jug of water with a BCAA powder...and of course gotta get my daily fix of Divine Nutrition Protein ;)
 
Saturday 3-8-14 tanning/ LISS cardio

This past week has been great as usual. Still plenty of gear floating around due to half life esters etc....did take notice to a little less intensity without the superdrol pre workout.

Been hitting 15 minutes on the stair master LISS 3 or so days a week just to keep up the cardio. I didn't want to just drop it out completely, but EBT said no more HIIT during this phase.

Tanning twice a week and supplementing with MT2. Don't feel like I need to tan more than this being 11 weeks out.....also since I did start tanning and using MT2 I ended up shaving. Not trying to have a ghost white face since no rays will be able to penetrate the facial fur lol. So the mask is gone, will be a little more leary posting face shots - probably body only from here on out....maybe a cheeky smile or two here and there ;)

No sides or nothing that I've noticed from the rips yet. Will keep paying attention to see if I notice anything out of the ordinary.

Everything else is g2g and solid, fasted weigh in tomorrow and a refeed as always....One of the last few I'll be partaking in.


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