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

[plazmic]

8/5/13:

Food:

Breakfast: Turkey Sausage Croissant
Lunch: Barbacoa Tacos
Dinner: Chicken Parm
Snacks: Protein Shake

Totals:

• Calories: 3048
• Protein: 223g
• Carbs: 264g
• Fat: 120g
• Cholesterol: 368mg
• Sodium: 7442mg

Training:

Chest Day - Time was limited. I weighed in for a transformation contest and the employee tried claiming I?m at 7.2% with those stupid impedance machines. The contest is based on composition change so I was furious at that bullshit. Tested after the workout at 5.9%... sounds legit

• DB Incline Bench: 100x8 / 100x8 / 85x7 / 70x8
• BB Flat Bench: 225x5 / 185x10 / 185x8 / 185x7
• Cable Crossover: 50x8 / 40x10 / 40x10 / 30x15
• Hex Press: 80x10 / 80x10 / 80x10 / 80x10

 

[plazmic]

8/6/13:

Food:

Breakfast: Smoked Turkey, Pinto Beans
Lunch: Chicken Quesadilla, Protein Shake
Dinner: Rotisserie Chicken, Pinto Beans
Snacks: Colbert Ice Cream, Honey Nut Cheerios

Totals:

• Calories: 3024
• Protein: 268g
• Carbs: 305g
• Fat: 81g
• Cholesterol: 88mg
• Sodium: 1137mg

Training:

Arms & Abs

• Reverse Grip BB Curl (10s rests): 55x10 / 55x10 / 40x10 / 40x10 / 40x10
• Rope Pushdown (10s rests): 37.5x10 / 37.5x10 / 32.5x10 / 32.5x10 / 22.5x10

Superset:

• Preacher Machine: 90x12 / 90x12 / 70x12 / 60x12
• Dip Machine: 210x8 / 210x8 / 210x8 / 225x6 3s eccentric drop 160x6 drop 110x6

Superset:

• L-Extensions: 20x15 / 15x15 / 15x15 / 15x15
• Incline DB Curl: 25x8 / 25x8 / 20x8

Superset:

• BB Curl 3s eccentric: 50x8 / 50x8
• Close Grip BB Bench: 135x8 / 135x8 / 115x8 / 115x8

• Weighted Decline Crunch (8 situps, 8 twists): 25x16 / 25x16 / 25x16
• Woodchoppers: 32.5x20 / 42.5x20 / 52.5x20
• Weighted Side Bend (on hyper extension bench): 35x18 / 35x24 / 35x24

 

[plazmic]

8/7/13:

Food:

Breakfast: Rolled Oats, Honey, Strawberry, Blueberry
Lunch: Chipotle Double Chicken Bowl
Dinner: Beef Barbacoa Tacos, Shrimp Taco
Snacks: Protein Shake, Glazed Donut (the sweet potato and protein kind)

Totals:

• Calories: 3094
• Protein: 234g
• Carbs: 271g
• Fat: 122g
• Cholesterol: 606mg
• Sodium: 4186mg

Training:

Back ? Felt really good to put this amount of volume in a single back session. Its been a while since I?ve done anything other than lighter intensity pull programming (albeit with higher frequency). Chased dem pumps all over the gym.

• Yates Rows: 135x10 / 225x8 / 315x6 / 275x8 / 225x8 / 185x8
• Plate Loaded Lat Pulldown: 180x10 / 270x8 / 270x8 / 180x8
• DB Pullover: 100x10 / 90x10 / 80x10 / 70x10
• Plate Loaded 1-Arm Row: 90x10 / 115x10 / 115x10
• Rack Pulls: 225x10 / 315x8 / 225x12
• BB Good Morning: 135x10 / 155x10 / 175x10

 

[plazmic]

8/8/13:

Food:

Breakfast: Sausage, Egg, Cheese Biscuit, Glazed Donut
Lunch: Subway Double Meat Chicken Teryaki Footlong, Chocolate Chip Cookie
Dinner: Sriracha Chicken Chili, Cottage Cheese
Snacks: Glazed Donut

Totals:

• Calories: 3025
• Protein: 224g
• Carbs: 349g
• Fat: 82g
• Cholesterol: 408mg
• Sodium: 6560mg

Training:

Deltoids, Traps, Abs:

Shoulder workouts are what pushed me to a higher frequency program in the past? it seems that no matter how intense I hit them, even though they burn like a mother-fucker during my session, I don?t feel fatigued within an hour of leaving the gym. I guess as long as the gains keep coming, I shouldn?t complain about that? but it makes me question my routines. I maintain excellent form, and rest periods on ALL sets below was 60 seconds, completing 26 sets for shoulders, 15 for traps, and some abs took some willpower.

• Standing BB Military Press: 135x12 / 135x8 / 115x10 / 95x12
• Cable Lateral Raise: 12.5x10 / 12.5x10 / 12.5x10 / 12.5x10
• Bent Over DB Lateral: 10x15 / 10x15 / 10x15
• Cambered BB Front Raise: 35x12 / 35x12 / 35x12 / 35x12
• Standing, High Cable Row: 50x12 / 50x12 / 50x12 / 50x12
• Machine Shoulder Press: 100x10 / 100x10 / 100x10 / 80x10 / 80x10 / 60x10 / 60x10

• BB Shrug: 315x20 / 315x20 / 225x20 / 225x20 / 225x20
• Snatch Grip High Pull: 135x10 / 135x8 / 135x8 / 135x8 / 135x8
• Reverse Upright Row: 90x10 / 140x10 / 140x10 / 90x10 / 90x10

• Serratus Incline Press: 135x10 / 135x10 / 135x10 (15s rests)
• Standing Cable Crunch: 60x15 / 60x15 / 60x15

 

[Sherk]

Keep it up bro. Looking good.

 

[plazmic]

8/9/13:

Food:

Breakfast: Scrambled Eggs & Bacon
Lunch: Roast Beef Sandwhich
Dinner: Sriracha Chicken Chili
Snacks: Protein Shake, Glazed Donut, Cliff Bar, 6? Buffalo Chicken Sub

Totals:

• Calories: 3537
• Protein: 276g
• Carbs: 345g
• Fat: 112g
• Cholesterol: 1523mg
• Sodium: 5323mg

Training:

Legs: Most sets had only 40 seconds rest between them. I was gassing out during lunges so I took about twice as long to rest during those 4 sets. Calves were 10 seconds of resting, with the first few ?rest? periods being body weight calf press from flat floor footing. During the calf pressed, I really focused on keeping my ankles moving in towards each other to place the load over my big toe... calves were bunched up like fists. I?m not used to the short rest periods! My legs have never felt this fatigued during a blast.

• Leg Extension: 205x10 / 205x8 / 205x8 / 175x8 drop 145x3 drop 115x3 drop 70x3
• Hack Squat: 200x8 / 200x8 / 160x8 / 160x8 drop 120x5 drop 80x5 drop 40x5
• DB Lunge: 60x20 / 40x20 / 30x20 / 20x20
• Leg Press: 270x20 / 225x20 / 180x20 / 180x20

• Ham Curls (8 hip extended, 8 with flexion, per leg): 50x16 / 50x16 / 40x16 / 30x16
• Cable Stiff Leg Deadlift: 120x8 / 140x8 / 140x8 / 120x8

• Standing Calf Press (10 sets with 10s rests): 270x10 / 270x10 / 270x10 / 180x10 / 180x10 / 180x10 / 90x10 / 90x10 / 90x10 / 90x10

 

[plazmic]

8/10/13:

Food:

Breakfast: Egg, Sausage, Cheese Biscuit, Wheat Bagel with Cream Cheese & Salmon
Lunch: Grilled Chicken Buffalo Sandwich, Fries, Cookie
Dinner: Sriracha Chicken Chili
Snacks: Protein Shake, Crispex & Cheerios

Totals:

• Calories: 3517
• Protein: 242g
• Carbs: 390g
• Fat: 112g
• Cholesterol: 538mg
• Sodium: 8449mg

Training:

Chest & Abs:

• BB Incline Bench: 135x10 / 225x8 / 225x7 / 205x7 / 195x6 drop 145x6 drop 95x6 drop 45x10
• DB Decline Fly: 50x8 / 50x8 / 40x8 / 40x8 drop 22.5x10 drop 12.5x10
• DB Flat Bench: 100x4 / 80x6 / 70x87 / 60x10
• Cable Fly Incline: 45x10 / 45x10 / 40x10 / 35x12
• Wide Dips: 25x9 / 25x6 / 0x7 / 0x6

• Cable Woodchopper: 42.5x20 / 47.5x16 / 32.5x20
• Hanging Crunch: 12 / 12 / 12
• BB Side Bend: 45x10 / 45x10 / 45x10

 

[plazmic]

8/11/13:

Food:

Breakfast: Rolled Oats, Honey, Blueberries, Banana, Morning Star Egg Biscuit
Lunch: Angus Burger with Chili
Dinner: Coconut Mango Wild Caught Mahi & White Rice
Snacks: Protein Shake, Colbert Ice Cream

Totals:
Calories: 2941
Protein: 213g
Carbs: 284g
Fat: 87g
Cholesterol: 445mg
Sodium: 4800mg


Training:

OFF


Thoughts:
I really wanted to lift today, but after 6 on, I figured a day of rest would be appropriate.

I?m pretty sure I would move mountains to fit Stephen Colbert Ice Cream into my daily macros. Americone Dream for life.

I've also come to the realization I can only enjoy frozen fish if I flash cook that shit on high with coconut oil... this batch was cooked slower and tasted way too fishy... never again.

 

[plazmic]

8/12/13:

Food:

Breakfast: Cottage Cheese
Lunch: Chicken Quesadilla
Dinner: Jimmy John's Gargantuan
Snacks: Protein Shake, Crispex & Cheerios, Colbert Ice Cream

Totals:
Calories: 3240
Protein: 313g
Carbs: 197g
Fat: 112g
Cholesterol: 409mg
Sodium: 4830mg


Training:

Arms:

• BB Curl (5 Reverse Grip - 5 Underhand ? drop for 5 more): 65-65-65 / 85-85-45 / 85-65-45
• BB Curl (Underhand from waist, Bring Elbows up, bar to head): 45x8 / 45x8 / 45x8
• Superset:
  • Cable Incline Bicep Curl: 45x8 / 55x8 /65x8
  • Cable Tricep Pulldown (crossed cables no handle): 45x14 / 55x8 / 45x8
• Banded Close Grip Bench: 185x7 / 185x8 / 185x7
• EZ Bar Cable Bicep Concentration Curl: 42.5x10 / 47.5x10 / 37x5x10
• Overhead Tricep Extension (using 2 ropes): 37.5x15 + 6s hold / 52.5x8 + 6 partials + 8s hold / 42.5x8 + 8 partials + 8s hold
• Superset:
  • EZ Bar Skullcrusher (+ cable attached): 82.5x8 / 92.5x8 / 117.5x7
  • Lying Vbar Pushdown: 42.5x10 / 52.5x10 / 62.5x10
• EZ Bar Standing Preacher (8 rep and a halfs then amrap bottom partials): 45x8+8 / 45x8+5 / 35x8+8

Thoughts:

I don't think I've ever eaten over 300g of protein in a day in my life. While my coaches are still writing my programming and nutrition, I expect carb cycling and high protein days will be more common soon.


Also, don't you fucking hate it when your arms get too pumped to reach your shoulder girdle... its like my brain decides to start immediately trolling me with an itchy neck and shoulder when it knows my arms are pumped.

I must look like some spastic zombie on PCP trying to itch my shoulders and upper back it in the gym.

Full disclosure: my macros include my planned snacks tonight. I may or may not be sneaking a cupcake in there. But who gives a fuck, I haven?t seemed to be able to put on a pound that isn?t shit out within 24 hours with much higher intake than I'm accustomed too... I think my long cut had my metabolism drastically reduced or something...

 

[plazmic]

I'm about to post this in the labs subforum, but I'm also putting my first cycle bloods here.


Couple takeaways:

• AMA's test is quite literally perfectly dosed (as if that's not axiom already)
• Anavar at 40mg ED did not push my liver values out of normal range.
• The EQ and Tren are not faked with more test... though my tren sleep proved that to myself already.

Also, I am taking 12.5mg Aromasin ED from AMA. I have used this same batch before with fantastic results.


LabCorp's Roche ECLIA assay for estradiol is invalid in the presence of any trenbolone ester. My E2 readings are NOT accurate.


I don't know why exactly, but a quick google search will show many guys on tren only, or tren + TRT dose test with E2 impossibly high. Plus, I know the Aromasin is good shit from my last run with it and bloods taken then (100mg test prop ED + 12.5mg exact same aromasin had my E2 in the mid 60's.


You'll notice the date is from 8/3... I refrained from posting until I found out WTF was up with my E2... it was especially confusing because I have had readings like this before on tren, yet never had estrogen related issues.

 

[plazmic]

Here are some progress pictures. I did take a full range of poses pre cycle with proper lighting. I'm holding back sharing them for side by sides with the final shots the day this blast concludes.





Week 1, 4 and 6 shots below:

 

[sneedham]

Great progress... I have ordered from AMA as well and they are good to go...

Sent from my HTC6435LVW using Tapatalk 4

 

[plazmic]

8/13/13:

Food:

Breakfast: Jimmy Dean Turkey Sausage Croissant
Lunch: Chicken Cheesesteak, Chips & Salsa
Dinner: Seared Jumbo Scallops, Steamed Broccoli, Lobster Chowder
Snacks: Protein Shake, PB Chocolate Protein Cookie

Totals:

• Calories: 3010
• Protein: 265g
• Carbs: 235g
• Fat: 118g
• Cholesterol: 452mg
• Sodium: 4627mg

Training:

Back:

• BB Deadlift: 135x8 / 225x5 / 405x7 / 405x5 / 315x8 / 315x8
• T-Bar Row: 125x8 / 125x8 / 100x8 / 100x8
• Underhand Lat Pulldown: 140x8 / 140x8 / 140x7 / 120x8
• Cable Row Wide, Low to Chest: 80x8 / 80x8 / 80x8 / 80x8
• DB Pullover: 80x10 / 80x10 / 80x8 / 80x8
• Lat Pulldown Wide Behind the Neck: 80x8 / 80x8 / 80x8 / 80x8
• Seated BB Good Morning: 135x10 / 135x10 / 135x10 / 135x10

Thoughts:

Got such a back and forearm pump during deadlifts I could barely put the plates back. Had to take a good 10 minutes of stretching before moving on and resuming 60-90s rest periods.

Also, my stove vent is pathetic and I set off my buildings fire alarm searing scallops. My girl came running in panicking to see me continuing to cook in a flurry of smoke and blaring alarms. Not a fuck was given, the gains must go on.

 

[plazmic]

8/14/13:

Food:

Meal 1: 5 Eggs, Whipped Chive Cream Cheese, Monster Energy
Meal 2: No Salt Tuna, Olive Oil Mayo, Monster Energy
Meal 3: Chicken Quesadilla, Strawberry & Banana Protein Shake
Meal 4: Oats, Blueberries, Honey
Peri-Workout: Karbolyn, ON Whey

Totals:
Calories: 2808
Protein: 273g
Carbs: 298g
Fat: 58g
Cholesterol: 1244mg
Sodium: 1716mg

Training:

Chest & Shoulders:

• Slight Incline DB Bench Press: 55x6 / 105x6 / 110x6 / 100x6 / 100x6
• Neutral Grip Incline DB Press: 75x7 / 65x8 / 50x8 / 40x8
• A1. Pec Deck: 170x8 / 140x8 / 100x8
• A2. Machine Chest Press: 130x15 / 115x15 / 85x15
• Close Grip Bench: 185x6 / 135x9 / 115x9
• B1. Machine Shoulder Press (Facing Seat): 100x8 / 100x8 / 110x8
• B2. Seated Face Pull: 50x8 / 40x8 / 40x8
• Lateral Raise Accumulation Sets: 25x10 - 30x5 - 35x2 / 20x10 - 25x5 - 30x4 / 10x10 - 15x5 - 20x5

Thoughts:

Today was my first day under my coaches programming and nutrition. Quite a bit different than I'm used to... Minimal carbs in the AM will be a challenge for me -- anyone have food suggestions? I think I'm gonna buy ground beef and eggs / egg whites in bulk and try mixing with sriracha or something.

The training was highly specific in form and tempos: lots of time in eccentric, static holds and to a lesser degree longer concentric time. I felt BLASTED during the workout, yet I don't feel very fatigued now that its been a few hours. I think this is a pretty comprehensive range of motor recruitment... I'm liking it... as well as the overall split you'll see fall into place over the next few weeks.

I'll be eating 60F, 300C, 270P on training days and a little more fat, and less carbs on off days. I'm pretty happy with the programming this coach came up with for the first pass... I suspect big changes if I keep macros within 5 grams of targets and keep the training intensity up.

At first I questioned the peri-workout and macro timing, but I've decided I'll follow this coach's program to a T for at least another 12 weeks. If I'm not happy I'll hire Bostin Loyd or someone similar.

There's a side chest pose below many hours post-workout. I'm really not sure how to hit this pose properly... any suggestions?

 

[plazmic]

8/15/13:

Food:

Meal 1: Wild Alaskan Sockeye Smoked Salmon, Lo-Carb Monster
Meal 2: Tuna Salad
Meal 3: Beef Barbacoa & Avocado Taco, Chicken Fajita Taco
Meal 4: Whole Grain Linguini Pescatore, Scicilian Chicken Soup
Peri-Workout & Snacks: Karbolyn, BCAA's, ON Whey, OJ

Totals:
? Calories: 2713
? Protein: 274g
? Carbs: 225g
? Fat: 70g
? Cholesterol: 438mg
? Sodium: 5603mg

Training:

Cardio: Windmill Bike Sprint Intervals @ Max Resistance for about 24 minutes of 0:20 sprint, 2:30 paced.

Thoughts:

Started cardio as part of my programming today... I used to avoid it, and dreaded starting but crushed it. I was shocked how manageable it was after the past few months of higher volume squats helping my endurance. No longer afraid of the cardio monster. All cardio will be non-fasted. Went in for an hour deep tissue massage after cardio, my back was obliterated by a tiny asian woman... my erectors were sore as shit deep in the muscle from my last deadlift session 2 days ago.

I'm 100 calories over my target despite hitting macros with an error of 3 grams of protein. I hate that my tracking app rounds grams causing the discrepancy... otherwise flawless day.

 

[plazmic]

8/16/13:

Food:

Meal 1: Albacore Tuna, Olive Oil, Mustard, Lo-Carb Monster
Meal 2: Skippy Creamy Peanut Butter strait from the jar
Meal 3: Grapes, HoneyDew, Pineapple, 10 oz Chicken Breast & BBQ
Meal 4: Skim Milk, Crispex, Jasmati Rice, 18 oz Chicken Breast w/ Garlic Spices
Peri-Workout & Snacks: Karbolyn, BCAA's, ON Whey

Totals:

• Calories: 2818
• Protein: 268g
• Carbs: 297g
• Fat: 60g
• Cholesterol: 368mg
• Sodium: 2697mg

Training:

Legs & Back:

• High-Bar Pause Squats: Warmup / 315x8 / 275x8 / 245x8 / 225x8 / 205x8
• A1. Hack Squat: 180x6 / 180x6 / 180x6
• A2. Seated Leg Curl (5s motions and hold): 110x6 / 110x6 / 90x6
• A3. GHR Slow Eccentric: 0x6 / 0x6 / 0x6
• B1. Weighted Chinup: 45x6 / 25x6 / 0x6 / 0x6
• B2. Underhand Hammer Lat Pull (2s squeeze): 160x12 / 120x12 / 80x12 / 60x12
• Supported Row (2s squeeze): 45x12 / 35x12 / 25x12 / 20x12
• Bent Over Rear Delt Fly: 15x12 / 12.5x12 / 10x12 / 7.5x12

Thoughts:

Nailed macros today. Had a little trensomnia last night, woke up at 4am and was just restless for about 90 minutes before falling back asleep. Doesn't normally happen, so I'll eat some prami tonight as it usually keeps me out all night.

I really underestimated the intensity of the programming my coach has me on. I've always done ATG high bar squats, but that pause and focusing on constant tempos forced me to drop weight. Shit, by the time I was done with back I was only pulling 20 lbs on the supported row and it burned like there was a firefight between my rhomboids and lats. Starting to grasp the concept that smarter sets are better than more sets.

 

[plazmic]

8/17/13:

Food:

Meal 1: 93/7 Ground Beef Patties & Ketchup
Meal 2: ON Whey
Meal 3: Subway Sweet Onion Teryaki Double Meat, Chocolate Chip Cookie
Meal 4: Old Fashioned Oats, Blueberries, Honey
Peri-Workout & Snacks: Karbolyn, BCAA's, ON Whey

Totals:

• Calories: 2822
• Protein: 270g
• Carbs: 295g
• Fat: 63g
• Cholesterol: 408mg
• Sodium: 5072mg

Training:

Arms, Abs, Calves:

• A1. Overhead Rope Extension: 70x20 / 70x20 / 52.5x20 / 50x20
• A2. Machine Dips: 180x10 / 180x10 / 140x10 / 190x10
• A3. Machine Preacher: 70x10 / 70x10 / 70x10 / 70x10
• A4. Seated DB Hammer Curl: 20?s x10 / 17.5?s x10 / 15?s x10 / 12.5?s x10
• Behind the Head Cable Curl: 42.5x8 / 52.5x8 / 42.5x8 / 42.5x8
• B1. Single Arm Rope Overhead Ext: 40x10 / 50x10 / 40x10 / 40x10
• B2. Barbell Curl: 60x10 / 60x10 / 50x10 / 40x10
• Rope Crunches (15s between sets): 52.5x10 / 62.5x10 / 52.5x10 / 52.5x10 / 52.5x10 / 52.5x10
• Accumulating Standing Calf Raise (10s holds, 5s eccentric): (180x6-270x4-360x2)x3 sets

Thoughts:

Big superset drainage to endurance is killer. Arms felt like there were going to split wide open from that pump.

The calf raises seemed innocent enough, but 10s hold at the top and bottom put a new kind of fatigue in them... my whole legs were trembling at the end... yet I made it down the stairs no problem.

 

[plazmic]

8/18/13:

Food:

Meal 1: Bison Steak, Eggs, Mushrooms, Cheest
Meal 2: Tuna, Red Peppers, Olive Oil, Cheddar heated on skillet
Meal 3: Crispex and Honey Nut Cheerios with Skim
Meal 4: Thin Crust Mushroom, Pepperoni, Sausage Pizza (California Pizza Kitchen)
Peri-Workout & Snacks: ON Whey

Totals:

• Calories: 2695
• Protein: 269g
• Carbs: 205g
• Fat: 86g
• Cholesterol: 984mg
• Sodium: 4121mg

Training:

OFF
​

Thoughts:

Today was a total rest day, though I was so antsy I had to force myself to not go lift. While I weighed my pizza dinner, the macros on myfitnesspal were off so I ended up taking in more fat than I intended to, but depleted carbs a little more to compensate... overall calories were in line with goal.

 

[plazmic]

8/19/13:

Food:

Meal 1: Wild Alaskan Smoked Salmon, Whipped Cream Cheese, Lo-Carb Monster
Meal 2: 93/7 Lean Ground Beef, Sriracha Sauce
Meal 3: Chicken Quesadilla, Protein Shake
Meal 4: PB Chocolate Protein Cake, Fat-Free Cool Whip, Banana
Peri-Workout & Snacks: Karbolyn, BCAA?s, ON Whey

Totals:

• Calories: 2866
• Protein: 269g
• Carbs: 295g
• Fat: 63g
• Cholesterol: 294mg
• Sodium: 3181mg

Training:

Legs:

• A1. Barbell Stiff Leg Deadlift: 225x8 / 275x8 / 275x8 / 225x8
• A2. Seated Leg Curl: 145x10 / 145x10 / 130x10 / 110x10
• Sumo Stance Leg Press: 450x8 / 450x8 / 450x8 / 450x8 / 405x8
• Narrow High Stance Leg Press: 405x8 / 405x8 / 405x8 / 405x8
• Reverse Facing Hack Squat Drops: 180x8 + 135x8 / 135x8 + 95x8 / 135x8 + 95x8
• B1. Glute Bridge (20s eccentric): 225x2 / 225x2 / 225x2
• B2. Walking Lunges: 36x16 / 36x16 / 36x16
• Seated Calf Raise: 45x25 / 45x25 / 35x25 / 25x25​

Thoughts:

All leg movements were of very specific tempos; the glute bridges were devastating to my ass even with 2 reps... at first I thought my coach made a mistake on my program. I probably should have done more weight with the lunges, but I hate getting so tired that my knees start banging hard floor. I think my gym bag needs painter's knee pads lol.

Yes, my "dinner" meal was just dessert (albeit a healthy one)... gotta hit dem macros. The recipe for it is here: :90 Second PROTEIN Whey Cake Recipe! (3g Fat/32g Protein)

 

[plazmic]

8/20/13:

Food:

Meal 1: 6.5oz 93/7 Lean Ground Beef, 28g Fat Free Cheddar, 5g Sriracha
Meal 2: 4 Eggs, 28g fat free cheddar, Splash Skim Milk, 1 tbsp Skippy Peanut butter
Meal 3: 2 cups Crispex and 1.5 cup Honey Nut Cheerios with 2 cups Skim
Meal 4: Chicken Chili, Fat free cheddar
Peri-Workout & Snacks: Karbolyn, BCAA?s, ON Whey

Totals:

• Calories: 2834
• Protein: 268g
• Carbs: 299g
• Fat: 60g
• Cholesterol: 1101mg
• Sodium: 4613mg

Training:

Back:

• 45 Degree Lat Pulldown: 120x12 / 120x12 / 100x12 / 80x12
• Banded Hyperextensions: Medium Bandx8 / mediumx8 / medium+45lb x 8 / 3 medium bands x 6
• A1. Rope Pullover Bentover: 52.5x10 / 52.5x10 / 37.5x10 / 27.5x10
• A2. Low Row Eccentric: 120x10 / 120x10 / 80x10 / 70x10
• B1. Wide Neutral Grip Pulldown: 100x12 / 80x12 / 70x12
• B2. Heavy Partial Pulldown: 120x12 / 100x12 / 100x12
• B3. DB Shrug: 170x10 / 170x10 / 210x10
• Hanging Leg Raise: 15 strait legs / 15 slight bend / 15 / 15 / 15

​

Thoughts:

Rhomboids and lats destroyed more than normal today. Felt good. The banded hypers get exponentially harder with more bands... Screw holding plates for these!

 

[bigdippin]

Excellent progress. Pics look good. Can't wait to see your results at the end.

 

[plazmic]

8/21/13:

Food:

Meal 1: Whole Eggs (2), Egg Whites (4), Chive Cream Cheese (1 tbsp), Splash Milk
Meal 2: ON Whey (60g), Peanut Butter (1 tbsp), Lo-Carb Monster
Meal 3: Chipotle Double Chicken, Brown Rice, Black Beans, Cheese, Salsa, Guacamole
Meal 4: Chicken Chili
Peri-Workout: Karbolyn, BCAA?s
Snacks: Crispex (2 cups), Skim Milk (1.5 cups)

Totals:

• Calories: 2842
• Protein: 269g
• Carbs: 297g
• Fat: 63g
• Cholesterol: 876mg
• Sodium: 5483mg

Training:

Chest, Shoulders, Triceps:

• Slight Incline DB Bench Press (1-0-1-1): 100's x6 / 110's x6 / 110's x6 / 100's x6
• Neutral Grip Incline DB Press (3-1-3-1): 50's x8 / 40's x8 / 40's x8 / 40's x8
• A1. Pec Deck (2-1-1-2): 140x8 / 140x8 / 120x8
• A2. Machine Chest Press (2-1-1-1): 115x15 / 100x15 / 85x15
• Close Grip Bench (2-1-2-2): 135x10 / 135x9 / 115x10
• B1. Machine Shoulder Press (Facing Seat, 3-1-3-1): 110x8 / 110x8 / 110x8
• B2. Seated Face Pull (2-1-1-2): 42.5x8 / 52.5x8 / 62.5x8
• Lateral Raise Accumulation Sets (2-1-2-2): 10x10-15x5-20x5 / 10x10-15x5-20x5 / 10x10-15x5-20x5

​
Thoughts:

Started AMA's Halotestin today @ 20mg 1 hour PWO. Will continue 20mg / day for the next 24 days. I planned on waiting another 3 weeks before starting, but that would coincide with my wedding vacation where I will drink lightly -- liver probably will prefer some break between halo and mild drinking. First experience with halo, so I'm excited to feel the strength gains. While I didn't feel like a berserker right off the bat, there was a marked change in my ability to perform perfect tempo throughout this entire workout. I'm also trying to ignore anything placebic and looking at my raw numbers -- I want to hit a 1500 raw total, and I'm currently at a 1325. Last week I was using less weight and still broke down towards the end of sets... today was perfect. In the past year of training, I have not once felt "soreness" in my delts, and it's already settling in -- those light weight accumulation laterals are fucking devastating with that tempo.

 

[plazmic]

8/22/13:

Food:

Meal 1: Turkey Sausages, Egg Whites, Zero-Cal Monster
Meal 2: Tuna, Olive Oil, Cheddar Cheese
Meal 3: Chicken Quesadilla, Protein Shake
Meal 4: Protein Pumpkin Pancake
Snacks: Frosted Mini-Wheat?s, Skim Milk

Totals:

• Calories: 2850
• Protein: 273g
• Carbs: 297g
• Fat: 62g
• Cholesterol: 365mg
• Sodium: 3128mg

Training:

Legs & Back

• High-Bar Pause Squats (2-1-1-1): 315x8 / 275x8 / 245x8 / 245x8 / 225x8
• A1. Hack Squat (3-1-3-1): 230x6 / 230x6 / 230x6
• A2. Seated Leg Curl (5-1-5-5): 115x6 / 100x6 / 115x6
• A3. GHR Slow Eccentric (5-1-1-1): 0x6 / 0x6 / 0x6
• B1. Weighted Chinup: 0x10 / 0x7 / 0x6 / 0x5
• B2. Underhand Lat Pull (2-0-1-1): 140x8+100x4 / 100x12 / 80x12 / 60x12
• Supported Row (2-1-1-2): 90x12 / 80x12 / 70x12 / 60x12
• Bent Over Rear Delt Fly (1-0-1-1): 15x12 / 10x12 / 10x12 / 10x12

Thoughts:

Today there was no denying the strength gains from the Halo. To start, I skipped my rest day because I felt good enough to get in the gym. Second, weights held higher even with solid form throughout all sets but especially the later sets -- big improvement over the previous week.

Diet has been pretty spot on since beginning with my coach. I've come up with new breakfast ideas to get used to the no-carb mornings. I'm losing weight pretty fucking fast despite only a small change in total calories. I think there may be something to this trend of insulin manipulation during the first few hours after waking. I'm down to 205.6 lbs from 211 lbs just 10 days ago, and its showing from serratus to legs. I'll try to get progress pics up later today.

 

[plazmic]

8/23/13:

Food:

Meal 1: Eggs (3), Egg Whites (3), Fat Free Cheddar, Uncured Ham
Meal 2: 93/7 Lean Beef, Sriracha
Meal 3: Skim Milk, Frosted Mini-Wheats
Meal 4: Grilled BBQ Chicken Pizza, ON Whey, Skim Milk
Peri-Workout: Karbolyn, BCAA?s, ON Whey

Totals:

• Calories: 2837
• Protein: 270g
• Carbs: 298g
• Fat: 57g
• Cholesterol: 975mg
• Sodium: 5486mg

Training:

Arms, Abs, Calves:

• A1. Overhead Rope Extension (1-1-1-1): 80x20 / 60x20 / 50x20 / 40x20
• A2. Machine Dips (2-1-2-2): 230x10 / 190x10 / 170x10 / 150x10
• A3. Machine Preacher (2-1-2-2): 80x10 / 70x10 / 55x10 / 55x10
• A4. Seated DB Hammer Curl (2-1-4-1, 90s rest): 20's x10 / 15's x10 / 12.5's x10 / 10's x10
• Behind the Head Cable Curl (1-1-2-2, 45s rest): 30x8 / 35x8 / 30x8 / 30x8
• B1. Single Arm Rope Overhead Ext (1-2-1-1): 30x10 / 40x10 / 40x10 / 40x10
• B2. Barbell Curl (1-2-1-1, 60s rest): 50x10 / 50x10 / 50x10 / 50x10
• Rope Crunches (1-1-1-1, 15s rest): 62.5x10 / 62.5x10 / 62.5x10 / 62.5x10 / 62.5x10 / 62.5x10
• Accumulating Donkey Calf Press (5-10-1-10, 60s rest): (130x6-170x4-190x2) / (90x6-130x4-150x2) / (90x6-110x4-130x2)

Thoughts:
I'm pretty sure my coach is going to up my calories as I'm losing weight pretty fast. Lost 1/2 inch on hips, thighs, and waist in the past week... down to 205.6 lbs.

 

[plazmic]

8/24/13:

Food:

• Meal 1: Eggs (3), Egg Whites (3), Fat Free Cheese, Uncured Ham
• Meal 2: Chicken Quesadilla, Protein Shake
• Meal 3: Roast Turkey, Macaroni & Cheese, Corn Bread
• Meal 4: Spicy Tuna Rolls
• Snacks: Crispex, Skim Milk

Totals:

• Calories: 2714
• Protein: 274g
• Carbs: 225g
• Fat: 71g
• Cholesterol: 764mg
• Sodium: 3917mg

Training:

Cardio: 5 min warmup, 5x20s Spin Bike Resistance Sprints, 2:30 paced, 5 min cooldown.


Thoughts:

Donated blood today, BP was elevated on the tren until I started taking Lisinopril 5-6 weeks ago so hopefully the blood donation will help a little more.

I got some strange looks at the sushi restaurant when I busted out the food scale I was hiding in my girls purse. Bitches can judge all they want... a night out for a friend's birthday won't cost me my gains! Drinks were pushed on me at first, "cmon it's her birthday!". I had a little halo / tren temper (aka no fuse) which quickly ended that... lol.

 

[plazmic]

8/25/13:

Food:

Meal 1: Shredded Chicken (3 oz), Egg Omelette (3 eggs), Cheddar Jack Cheese (.25 cup), Salsa
Meal 2: Chicken Quesadilla, Protein Shake
Meal 3: Skim Milk (16 oz), Crispex (1 cup), Cheerios (1.5 cup)
Meal 4: Protein Cheesecake, Protein Frosting, Cool Whip, Strawberries
Peri-Workout & Snacks: Karbolyn, BCAA?s, ON Whey

Totals:

• Calories: 2866
• Protein: 270g
• Carbs: 305g
• Fat: 62g
• Cholesterol: 871mg
• Sodium: 3606mg

Training:

Legs:

• A1. Barbell Stiff Leg Deadlift (3-1-1-2): 225x8 / 225x8 / 225x8 / 225x8
• A2. Seated Leg Curl (2-0-1-2): 130x10 / 130x10 / 120x10 / 110x10
• 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
• 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
• B2. Walking Lunges: 36x16 / 36x16 / 36x16
• Seated Calf Raise (1-0-1-1): 50x25 / 40x25 / 30x25 / 20x25​

Thoughts:

Leg day was again agonizing. I dropped the weight very slightly on the first superset versus last week to hit tempo timings perfectly. Then was able to maintain +45 lbs. across the final 6 sets of leg presses, as well as able to keep timing on v-squats without dropping weight after the first set.

I can't believe how great the cheesecake I made tasted... given it's macros it blew my mind.

 

[plazmic]

8/26/13:

Food:

Meal 1: Eggs, Egg Whites, Spinach, Chive Cream Cheese
Meal 2: Chicken Quesadilla
Meal 3: Skim Milk, Frosted Mini-Wheats
Meal 4: Sriracha Chicken Stir Fry
Peri-Workout & Snacks: None

Totals:

• Calories: 2852
• Protein: 272g
• Carbs: 304g
• Fat: 62g
• Cholesterol: 806mg
• Sodium: 3479mg

Training:

Back:

• 45 Degree Lat Pulldown (2-1-1-1): 120x12 / 140x12 / 150x12 / 155x12
• Banded Hyperextensions (2-1-1-1): 3x4"bands x6 / 2x4" x6 / 2x4" x8 / 3x4" x6
• A1. Rope Pullover Bentover (3-1-1-3): 40x10 / 40x10 / 30x10 / 25x10
• A2. Low Row Eccentric (5-1-1-2): 120x10 / 100x10 / 80x10 / 60x10
• B1. Wide Neutral Grip Pulldown (1-2-1-0): 70x12 / 70x12 / 70x12
• B2. Heavy Partial Pulldown (1-2-1-2): 120x12 / 110x12 / 100x12
• B3. DB Shrug (1-0-1-2): 210x10 / 210x10 / 210x10
• Hanging Leg Raise (1-1-1-1): 15 strait legs / 15 slight bend / 15 / 15 / 15​

Thoughts:

Decent day in the gym. Felt a little weak in power, but was able to get great intention on contractions and tempo.

 

[plazmic]

8/27/13:

Food:

Meal 1: Wild Alaskan Salmon, Whipped Cream Cheese
Meal 2: 93/7 Lean Ground Beef & Ketchup
Meal 3: Chicken Quesadilla, Protein Shake
Meal 4: Raisin Bran, Skim Milk
Peri-Workout & Snacks: Protein Cheesecake, Fat Free Cool Whip, Straberries, ON Whey, 2% Milk

Totals:

• Calories: 2821
• Protein: 268g
• Carbs: 303g
• Fat: 60g
• Cholesterol: 420mg
• Sodium: 3501mg

Training:

Chest, Shoulders, Triceps:

• Slight Incline DB Bench Press (1-0-1-1): 110's x6 / 100's x6 / 100's x6 / 100's x6 / 90's x6
• Neutral Grip Incline DB Press (3-1-3-1): 40's x10 / 40's x10 / 40'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 / 100x15 / 85x15 / 70x15
• B1. Machine Shoulder Press (Facing Seat, 3-1-3-1): 100x10 / 100x10 / 90x10 / 80x10
• B2. Seated Face Pull (2-1-1-2): 57.5x10 / 57.5x10 / 42.5x10 / 42.5x10
• Close Grip Bench (2-1-2-2): 135x10 / 115x10 / 95x10 / 95x10
• Lateral Raise Accumulation Sets (2-1-2-2): 10x10-15x5-20x5 / 10x10-15x5-20x5 / 10x10-15x5-20x5 / 10x10-15x5-20x5

Thoughts:

I?m very happy with this progressive overload. This was the 3[SUP]rd[/SUP] week on this programming and I was able to hold very similar weights to prior weeks on top of adding more volume in sets and reps across the board.

Although I will say I am still not used to how humbling lateral raises are when you pause for 2 seconds at the top... I feel like I?m fighting for my life to raise toothpicks into the air.

 

[plazmic]

8/28/13:

Food:

Meal 1: 93/7 Lean Ground Beef, Fat Free Cheddar, Ketchup
Meal 2: Albacore Tuna, Cheddar Cheese
Meal 3: 2% Milk, Frosted Mini-Wheats
Meal 4: Chipotle Bowl (2x Chicken, Brown Rice, Black Beans, Salsa, Cheese, Guacamole)
Peri-Workout & Snacks: ON Whey, Crispex, Cheerios, Skim Milk

Totals:

• Calories: 2758
• Protein: 272g
• Carbs: 273g
• Fat: 71g
• Cholesterol: 538mg
• Sodium: 4072mg

Training:

Cardio: Spin Bike Sprints: 5 min warmup, 20s Sprint - 2:30 paced x 5, 5 min cooldown


Thoughts:

I was annoyed at FDA labels sometimes counting fiber as calories, and sometimes not without distinguishing solubility. While my carb count looks high, I had something to the tune of 50g of fiber. So, I'm not feeling guilty about overeating on an off day.

 

[plazmic]

8/29/13:

Food:

Meal 1: Eggs, Egg Whites, Center Cut Bacon, FF Cheddar, Salsa
Meal 2: Chicken Quesadilla
Meal 3: Skim Milk, Raisin Bran
Meal 4: White Rice, Slow Cooked Italian Chicken Breast & Mushrooms
Peri-Workout & Snacks: Karbolyn, BCAAs

Totals:

• Calories: 2822
• Protein: 271g
• Carbs: 302g
• Fat: 55g
• Cholesterol: 665mg
• Sodium: 4319mg

Training:

Legs & Back:

• High-Bar Pause Squats (2-1-1-1): 315x10 / 245x10 / 225x10 / 185x10 / 185x10
• A1. Hack Squat (3-1-3-1): 180x8 / 180x8 / 180x8 / 180x8
• A2. Seated Leg Curl (5-1-5-5): 115x6 / 115x6 / 100x6 / 85x6
• A3. GHR Slow Eccentric (5-1-1-1): 0x6 / 0x6 / 0x6 / 0x6
• B1. Weighted Chinup: 25x8 / 0x8 / 0x6 / 0x6
• B2. Underhand Lat Pull (2-0-1-1): 80x15 / 60x15 / 50x15 / 50x15
• Supported Row (2-1-1-2): 70x12 / 70x12 / 55x12 / 55x12
• Bent Over Rear Delt Fly (1-0-1-1): 12.5x12 / 12.5x12 / 10x12 / 10x12 / 10x12

Thoughts:

Progressive overloaded into more reps and sets. Weights used on par with the first week of this programming. Progress has been had!