20 Week Blast (Test, Tren, EQ, Var, Mast)

[plazmic]

Friday progress shots below. Maybe its in my head, but I see a pretty big difference in my lat width versus starting a program heavy on chins and pulldowns...

I'm not done eating or planning food for today, so I'll post up the days details later.

 

[plazmic]

8/30/13:

Food:

Meal 1: Ham, Egg, Cheddar on Plain Bagel
Meal 2: Chocolate Whey, Peanut Butter
Meal 3: Rotisserie Chicken, Cornbread, Mac & Cheese, Baked Beans
Meal 4: Slow Cooked Italian Chicken Breast & Mushrooms
Peri-Workout: Karbolyn, BCAAs, Monster Zero
Snacks: Chocolate Cake, Cheerios, Crispex, Skim Milk

Totals:

• Calories: 2805
• Protein: 261g
• Carbs: 304g
• Fat: 58g
• Cholesterol: 890mg
• Sodium: 6562mg

Training:

Arms, Abs, Calves:

• A1. Overhead Rope Extension (1-1-1-1): 42.5x20 / 42.5x20 / 42.5x20 / 35x20
• A2. Machine Dips (2-1-2-2): 180x8 / 230x8 / 230x8 / 230x8
• A3. Machine Preacher (2-1-2-2): 90x8 / 90x8 / 90x8 / 90x8
• A4. Seated DB Hammer Curl (2-1-4-1, 90s rest): 20's x8 / 20's x8 / 20's x8 / 20's x8
• Behind the Head Cable Curl (1-1-2-2, 45s rest): 40x8 / 40x8 / 40x8 / 40x8
• B1. Single Arm Rope Overhead Ext (1-2-1-1): 30x8 / 30x8 / 25x8 / 20x8
• B2. Barbell Curl (1-2-1-1, 60s rest): 60x8 / 60x8 / 60x8 / 60x8
• Rope Crunches (1-1-1-1, 15s rest): 62.5x15 / 62.5x15 / 52.5x15 / 52.5x15 / 42.5x15 / 42.5x15
• Accumulating Standing Smith Calf Raise (5-10-1-10, 60s rest): (180x6-270x4-270x2) / (180x6-225x4-270x2) / (135x6-180x4-225x2)

Thoughts:

I used a different cable machine for my tricep rope work which felt hugely more difficult than normal per pound (was at a different gym than normal). That said, biceps felt stronger than usual today.

I had to run an early morning errand before I could make breakfast so my first meal included about 30g of carbs. This was a huge mistake. I was ravenously hungry all day long now that I?m used to no insulin mornings.

 

[plazmic]

8/31/13:

Food:

Meal 1: Eggs, Egg Whites, Center Cut Bacon, FF Cheddar, Salsa
Meal 2: Grilled Chicken Buffalo Sandwich, Fries, Chocolate Milkshake
Meal 3: ON Whey
Meal 4: Rotisserie Chicken Breast, BBQ Sauce
Peri-Workout: None
Snacks: None

Totals:

• Calories: 2632
• Protein: 266g
• Carbs: 229g
• Fat: 72g
• Cholesterol: 890mg
• Sodium: 4556mg

Training:
Total Rest Day

Thoughts:

After losing 10 lbs in 20 days, weight has held steady for 5 despite consistent macros. My coach has me dropping macros very slightly on all days and adding 700 kcals of steady state cardio per week. Planning to come in around 198 lbs @ 6% in 9 more weeks. That will give us a good idea of the best I can hope to accomplish in light heavyweight. Being exactly 72 inches tall in bare feet, we're going to have to get creative to have any shot at heavyweight after an extended off-season.

 

[plazmic]

9/1/13:

Food:

Meal 1: The most delicious cinnamon roll pancakes ever made
Meal 2: Chicken Quesadilla, Protein Shake
Meal 3: Bacon Tuna Melt
Meal 4: ON Whey, Skim Milk, bite of chocolate cake
Peri-Workout: None
Snacks: None

Totals:
? Calories: 2711
? Protein: 268g
? Carbs: 282g
? Fat: 54g
? Cholesterol: 409mg
? Sodium: 2746mg


Training:


Legs:
? A1. Cable Stiff Leg Deadlift (3-1-1-2): 200x8 / 200x8 / 200x8 / 200x8
? A2. Seated Leg Curl (2-0-1-2): 145x10 / 160x10 / 175x10 / 160x10
? Sumo Stance Leg Press (2-0-1-1): 450x8 / 450x8 / 450x8 / 450x8 / 450x8
? Narrow High Stance Leg Press (2-0-1-1): 450x8 / 450x8 / 450x8 / 450x8 / 450x8
? Reverse Facing V-Squat Drops (2-1-1-1): 180x8 + 135x8 / 180x8 + 135x8 / 180x8 + 135x8
? B1. Glute Bridge (20-0-1-1): 225x2 / 225x2 / 225x2 / 225x2
? B2. Walking Lunges: 36x16 / 36x16 / 36x16 / 36x16
? Seated Calf Raise (1-0-1-1): 45x25 / 45x25 / 35x25 / 25x25

---

9/2/13:

Food:

Meal 1: Smoked Salmon, Whipped Cream Cheese
Meal 2: Chicken Quesadilla, Protein Shake
Meal 3: Roast Beef Sandwich on Wheat
Meal 4: Slow cooked Italian chicken
Peri-Workout: None
Snacks: Crispex, Cheerios, Skim, ON Whey, Chocolate Cake, Ice Cream

Totals:
? Calories: 3252
? Protein: 272g
? Carbs: 327g
? Fat: 90g
? Cholesterol: 425mg
? Sodium: 4808mg


Training:


Back:
? 45 Degree Lat Pulldown (2-1-1-1): 120x12 / 130x12 / 130x12 / 100x12
? Banded Hyperextensions (2-1-1-1): 3x3? bands x6 / 3x3? x6 / 3x3? x8 / 3x3? x6
? A1. Rope Pullover Bentover (3-1-1-3): 42.5x12 / 42.5x12 / 32.5x12 / 27.5x12
? A2. Low Row Eccentric (5-1-1-2): 120x10 / 100x10 / 80x10 / 70x10
? B1. Wide Neutral Grip Pulldown (1-2-1-0): 100x10 / 100x10 / 100x10 / 100x10
? B2. Heavy Partial Pulldown (1-2-1-2): 130x10 / 130x10 / 130x10 / 130x10
? B3. DB Shrug (1-0-1-2): 220x12 / 220x12 / 220x12
? Hanging Leg Raise (1-1-1-1): 15 / 15 / 15 / 15 / 15​

---

9/3/13:

Food:

Meal 1: Ground Beef, Ketchup
Meal 2: Subway Chicken Teryaki Footlong (2x Chicken), Chocolate Chip Cookie
Meal 3: Turkey Breast, Cheerios, Crispex, Skim Milk
Meal 4: Protein Pumpkin Pancake, Maple Syrup
Peri-Workout: None
Snacks: ON Whey

Totals:
? Calories: 2945
? Protein: 274g
? Carbs: 306g
? Fat: 65g
? Cholesterol: 655mg
? Sodium: 6354mg


Training:


Chest, Shoulders, Triceps:
? Slight Incline DB Bench Press (1-0-1-1): 110?s x6 / 110?s x5 / 100?s x6 / 100?s x5 / 90?s x5
? Neutral Grip Incline DB Press (3-1-3-1): 40?s x10 / 40?s x10 / 35?s x10 / 30?s x10
? A1. Pec Deck (2-1-1-2): 140x8 / 140x8 / 120x8 / 100x8
? A2. Machine Chest Press (2-1-1-1): 115x15 / 115x15 / 85x15 / 70x15
? Close Grip Bench (2-1-2-2): 135x10 / 95x10 / 95x10 / 95x10
? B1. Machine Shoulder Press (Facing Seat, 3-1-3-1): 100x10 / 100x10 / 90x10 / 90x10
? B2. Seated Face Pull (2-1-1-2): 52.5x10 / 52.5x10 / 52.5x10 / 52.5x10
? Lateral Raise Accumulation Sets (2-1-2-2): 12.5x10-17.5x5-20x5 / 12.5x10-17.5x5-20x5 / 12.5x10-17.5x5-20x5 / 12.5x10-17.5x5-20x5

---

9/4/13:

Food:

Meal 1: Eggs, Egg Whites, Diced Ham, Fat Free Cheddar, Iced Pumpkin Coffee
Meal 2: BBQ Shredded Beef
Meal 3: Chicken Taco, Beef Taco
Meal 4: Turkey Meatloaf
Peri-Workout: None
Snacks: Apple Cinnamon Cheerios, Skim Milk

Totals:
? Calories: 2945
? Protein: 274g
? Carbs: 306g
? Fat: 65g
? Cholesterol: 655mg
? Sodium: 6354mg


Training:


Legs & Back
? High-Bar Pause Squats (2-1-1-1): 315x10 / 225x10 / 225x10 / 205x10 / 185x10
? A1. Hack Squat (3-1-3-1): 180x8 / 180x8 / 180x8 / 180x8
? A2. Seated Leg Curl (5-1-5-5): 110x6 / 110x6 / 110x6 / 90x6
? A3. GHR Slow Eccentric (5-1-1-1): 0x6 / 10x6 / 10x6 / 0x6
? B1. Weighted Chinup: 0x10 / 0x10 / 0x8 / 0x6
? B2. Underhand Lat Pull (2-0-1-1): 100x15 / 100x15 / 80x15 / 60x15
? Supported Row (2-1-1-2): 100x12 / 85x12 / 75x12 / 65x12
? Bent Over Rear Delt Fly (1-0-1-1): 12.5x12 / 12.5x12 / 12.5x12 / 12.5x12 / 12.5x12

 

[Mikebeasley69]

really nice log , good job

 

[satisfaction1822]

good log lots of new ideas to add to my back days.