Macedog24 blueprint transformation contest /metamorphosis

[macedog24]

I feel extremely well rested! I must say I needed the time off more than I wanted to admit!! I m sure it will pay dividends!


- - - Updated - - -


Update log when I get home have to do some abs and take supps. Back in a half hour.

 

[macedog24]

Yesterday I did some shoulders/arms.




Delts
Front 3 sets x 15-12
Side 3sets 12reps
Rear 3 sets x 12reps




One exercise after the other, then repeat for 3 sets
Alt Shoulder press ?12
Alt bicep curls x12
Kickbacks x15




Upright rows x12
Supination curls ?12
Dips x 30
Alt Swimmer press x10
Congdon curls (preacher curl)x12
Reverse kickbacks x 10




Concentration curls x 12, 10,8
Oh tricep extensions x 15
Went home did some abs
Crunches
Extensions
Leg raises
Heels to heaven
2 sets of each.
Took support supps
Damage control
Pram
Exemestane
Had to be back to work today 3p-7auh

 

[macedog24]

After I left work I got in a quicky at the gym.
Flat bench
Incline bench
Decline
pec deck


only did 2 sets of each. Done within a half hour. Still a pretty good pump.
Went home wife and my 1 yr old was still up. Played with isabella (bella) for a little bit. They went to bed. I slept in the living room. Had to be a back to work by 7am

 

[macedog24]

Today will be lots of cardio and some delts, shoulders, bi's and tri's, and forearms.
Woke up took support supps with water.also,
T3 50 mcg
Prami .60


So far I've jogged 1mi. And done 1.5mi. Of HIIT. more to come

 

[macedog24]

Feeling very motivated . Just ran about 35 flights of steps in steel toe boots . Really up about 12 flights .12down 12 flights. Repeat 3 time without stopping. .

 

[sneedham]

Damn macedog...keep it up, about how much lean mass do you think you have out on so far? Wheels are look tight man....

 

[macedog24]

Your poor feet

My dogs are barking . Lol. And they are very sore today. Thanks for being so concerned OF!!! Finished off another half hour trot. I don't wanna call it HIIT cuz it was more like fast walk to a medium jog. From my Knees down feel very heavy today.
I'm gonna go with my running shoes shortly! ! 6 o clock will hit my delts then go into arm work. Oh boy! Will post up some music also. I have a new phone due to mine being stolen. Lost whatever you wanna call it. Unfortunately it had all my music stored on the phone.not an SD card. So now I have a few songs but need more music . Lol... like sucks

 

[BigJH]

Damn bro!! Sounds like your going to be working your ass off I am sure you will do awesome.. Love the cycle also..

 

[Conceal30]

subbed

 

[macedog24]

Damn bro!! Sounds like your going to be working your ass off I am sure you will do awesome.. Love the cycle also..

Thanks soon gonna be upping the doses.

 

[macedog24]

Food
2 protein drinks
2 bananas
1 slice of pep pizza
3 pieces of catfish with rice and veggies. Add Texas Pete hot sauce
1 gallon of water, and 2- 1.5L of water
Might have to get some chicken.

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Ok had a productive workout wasn't the greatest . But we'll take it.


shoulders/arms


Delts
Front rear, side
3 sets x 12


Shoulder press
3 sets x 12
Bicep curls 3 sets x 12
Tricep kickbacks 3 sets x 10


Upright rows x 12
Supination curls x10
Dips x 30 reps


Congdon curls x 12-8
Diamond pushupS x15


Reverse curls x 12
Oh tricep ext. X 15


Wrist curls 3 x 25
reverse wrist curls 3 x 15


Standing risk curls behind my back.
3 x 25


Today pinned mast/npp/test . Split var into 1 dose of 50 mg.2 doses of 25 waiting on ai. Can tell the difference already without it.starting to hold water. Come home took support supps. Prami .60

 

[macedog24]

Working 7-3. Don't come back until Sunday 7p -7a.
Tonight chest/Back or chest/legs.
Breakfast
1%milk w/lgi damage control
Support supps.
mcd sausage biscuit with egg.
Waiting on a few things. Clen,t3, asin.
2 tblsp peanut butter
Also have 2 muscle milk banana creme
2 bananas
Garden salad w Italian dressing.

 

[macedog24]

Yesterday also had
Chicken breast from chick fil a. Lettuce tomatoe hot sauce.
Small bowl of plain pasta shells with grilled chicken and parm cheese.

Last night 8pm. Went to golds. Closed!!! Wtf. Was a little pissed. The site days sat/sun closes 8pm. But they have always been open til 10pm. And 12 during the week. Time to look for a new gym. Any feedback on brick bodies, Merritt athletic club, or exile fitness. I believe all are 24 hrs also. I live in batimore md. If anyone can give me some feedback I'd appreciate it greatly. Thanks mace.
So shortly I'm off to golds again . Hopefully I can get in this chest/leg workout.
Today took lgi damage control
Waiting on ai, t3,clen.
Weight 249!

 

[macedog24]

Leg press
10 plates x 35 reps
14 plates x 20 reps
18 plates x 15 reps
18 (45lb)plates 4 (25lb)plates,2 (35lb )plates x 7 reps
10 plates x 30 reps
4 plates x 45 reps. Legs are shaking so bad .




Calf raises
3 sets x 30 reps, 20, reps,15 reps
Toes pointed outward 3 sets x 20 - 12reps
Leg extensions
5 sets 130-210 lbs 20-10 reps
Leg curls (seated) 4 sets x 20-10 reps




Shrugs
4 sets
180x30
270 x 20 Legs are making this difficult. Don't wanna hold my big ass up and the additional weight. Lol. Dam leg press got me good today.
360 x 12 I couldn't stand knees wouldn't support me today.
Legs were shaking like mental. Drop down to 180 x 25. Done felt and looked like a retard.




tricep pushdowns
100lbs -Rack 15-10 reps

 

[macedog24]

Food for thought(. All day)
14 Oz 1%milk w/support supps
2 bananas
Pb 2 tbsp.

Waiting on ai/t3/clen

3 boneless chicken strip rubbed on spices and dipped in hot sauce
2 protein drink
1 ICC
Small piece of fish/ peas/mashed potatoes
12 Oz of tea
2 gallons of water
Gonna do some light jogging and stretching.

 

[macedog24]

Food for the day
This morning I had
2-3 tbsp pb, 1-14oz glass 1%milk w/supps


Once up, I had
Grill chick sandwich (from chick fila) just lettuce tom hot sauce.
Water
2 protein drink banana creme
Blackened chick sandwich w / salsa and montery jack cheese.
Banana
Meatloaf w /veggies
Meatloaf w/veggies in a bowl for work.
1 gallon water. 1 protein drink
This is my food for the day!


Also received my pack from gpz pretty fast as well. First time getting 5 cc syringe. Have never pinned my ass anywhere gonna have to start. What's the max amount someone has pinned in you cheeks at one time. I can go up to 3.5 quad.

 

[macedog24]

Some Meatloaf W/veggies

 

[BigJH]

Damn that egg and hamburger looks good!!!

 

[macedog24]

So I'm really considering jumping in this new contest bushmaster is running. Competing always brings out the best in me. I was really looking forward to the bpl Transformation contest. Until it fell through! !!.

 

[macedog24]

Woke up
Took support supps w/1%milk
Had to be at work by 7p-7a. Went to the gym around 5-5:30. Had an incredible workout.




SHOULDERS
Shoulder press 4 sets x 15-10 reps
Shrugs 5 sets x 30-15
Upright rows 4 sets x 15-12
Reverse peck Dec . 3 x 15 -10
Front raises 3 x 12
Side raises 3 x12
TRICEPS
pushdowns 4 sets x 20-12 rack is 160x 12
Reverse grip tricep ext 3 sets x 15
Dips hammer strength machine. 4 sets ,last set was 320lbs x 10 strip plates til failure
This was a great workout. Energy is up. Pumps were sick.
and the gym was full of beautiful women in spandex.

 

[macedog24]

Today s food

 

[macedog24]

! I typed in everything about yesterday's workout. And it's not here. So here we go again.




BICEPS/FOREARMS




Alt bicep curls
3 sets x 12-8 reps




Cable curls 2 handed .
4 sets x 12-8 ,drop set til failure




preacher curls
3 sets x 12-8 drop set til failure




Reverse curls
4sets x 15-8 drop set x 2 til failure




Wrist curls/reverse wrist curls
40 lbs x 25/ 20 lbs x 15
45lbs x 20/ 30 x 15
50 lbs x 20/ 30 x 15




Standing wrist curls (behind your back )
50 lbs x 25
60 lbs x 20
70lbs x 20




Pretty solid workout! The pumps are starting to kill me.lol




This workout was 7 30 am yesterday morning after work. I will be going again this am. Pretty slow and beautiful women really working out hard! Thought I was in heaven

 

[macedog24]

Today my 13yr old daughter was approached by an 11th grade,and was asked if she was single!!! Wtf... not all ready!

 

[macedog24]

Hit the gym about 7:30.
chest​
Flat bench
Warm up ,3 sets 15,12,10
Seated bench 4sets x 15,15,12,10
Incline dumbell press 3 x 12-8
Decline dumbell press 3 x 12,12,8
Peck dek 5 sets x 15,15,12,12,10 drops x failure


BACK
seated rows 3 sets x 15-10
High rows 3 sets x 15-12
Pull ups close v grip handle 3 x 15-10
Not a lot of time , kids had school have to be home by 8:40.
Got home took support supps.
had some pb.
1 glass of milk 1%

 

[macedog24]

Some more food porn from yesterday!

 

[macedog24]

Spicy calamari
NY strip garlic mash potatoes
Chicken/kale/beans/veggies stew--soup
Salad
flatbread something or another
Also had a grill chicken sandwich
2 protein drinks 40gr ea

 

[macedog24]

Leaving work in a few minutes! Dropping off the odyssey to the dealer and walking over to the gym! Leg day!!
Let the pain begin!

 

[macedog24]

Ok, so I dropped off the van and walked to the gym. (Dam it's cold ). Carried my bag/briefcase, bottle of water.
had to run back and get my pass to get in. Once in I went to lock up my stuff? ??? Duh.. forgot to remove the key from my Keychain. Oopsy. I ll just keep checking.


Legs
so I went to start legs on the leg press and these ass holes left the other machine loaded down with weights. Well this hot women come over and started to remove the 45's but was having a problem removing the weight. So like the gentlemen I am I decided to help her! !! Good thing I was wearing my superman shirt! Lol.. true..


Leg press
4 sets x just under 1k last set. Only banged out 6 one plate fell off. I was feeling week, tired. But I pushed through.
Leg extensions
4 sets
leg curls
4/5 sets
Calf raises
3 sets
Felt sick. Like I needed to puke. But this women was everywhere I was working ,she was working. Dam . Well if I fell out hopefully she would give me mouth to mouth.
now I'm soaked , and had to 2 walk back and get the van. Not ready. Gave me time to do this. Haha. Ok gotta go van is done. Mace out

 

[macedog24]

Last two days (updates)
Hit the gym yesterday morning.
Shoulders/ triceps


Shoulder press
4sets x 15-10


Shrugs 4 sets x 30-12reps. Drop set x2
HIGH ROW S 3sets x 15-10
Reverse pek deck. 4 sets x 15-12 drops*
upright rows 4 x 12 reps*


Triceps*
pushdowns seemed extremely easy. 4sets 110-160lbs x 15 - 10 reps Drop set til failure*
Reverse tricep pushdowns 3 sets x 15 - 10 reps
Oh tricep extension. 3 sets x 12
Dip hammer strength machine. 3 sets 180,270,320lbs x 20,15,12 drops 270,180, til fatigue.*
I believe that is all. Update more later.

 

[macedog24]

Went To the gym a little late. 9:20am.
Did biceps/forearms


Bicep Alt curls
3 x 12
Preacher curl (broken) what kind of gym has one preacher machine. And broken
Cable curls strict 5 sets x 12-8reps. Return 3 seconds(negative)
Wrist curls .2-3 sets standing. Behind back 25 reps
reverse wrist curls 3 sets 15 reps
Will do more arm work tonight hit the gym in the morning. Update more in a bit!