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bro killing it! nice gumbo we eat it when we dock in new orleans
down a couple pounds of water and body fat probably
two hours at the gym that's some major commitment
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You aren’t kidding!!!
Meal prep is key to consistency man. Great job.
I kept getting late night cravings for sugary treats so I found a recipe for banana bread made with oats and substituted extra bananas for the brown sugar. Turned out amazing.
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Training log: 10/23
Breakfast: 4 eggs with homemade salsa fresca, Greek yogurt. Cutting out the grapes until my stomach levels out. Whatever flu strain I had messed up my gut flora and raw fruits and veggies aren't processing properly. I got some probiotics to compensate. Starting them tonight.
Lunch: chicken and seafood gumbo, Greek yogurt
Dinner: gumbo once again lol
Training: back, cardio
Weight: 222.0 lbs (up a bit, might be from increased sodium intake the past couple days trying to rehydrate)
Treadmill 15 minutes warmup, Heart rate 94
Wide hammer grip lat pull downs (in front of body): 145lbs xs 12,12,12, 130lbs xs 10,10. Gains here in reps and sets and weight
Close grip underhanded lat pull downs: 130lbs xs 10,10,10. 115lbs xs 12, 12. Gains here in sets and reps
Iso lateral wide hammer grip rows: 60lbs, per side, one side at a time xs 12,12,12,12,12. Gains, two extra sets
Iso lateral close hammer grip rows; 60lbs per side, one side at a time xs 12,12,12,12,12. Gains, two extra sets
Iso lateral underhanded pull downs 70lbs per side, one side at a time xs 12,10,10. 55lbs per side xs 12,12. Gains in both sets and reps. Extra six reps at the very end on the left side because it is underdeveloped and lagging
Glider 30 minutes, 106 strides per minute, heart rate 103,
Ab wheel 3 sets of 12. Added a new dimension to the ab wheel at the suggestion of one of the trainers at the gym and arched my back while keeping buttocks static on the return stroke which emphasizes the crunch. Definitely added difficulty.
Blood pressure 109/86. Bottom number a bit high but I was really pushing it at the end by supersetting ab wheel straight out of glider.
Another two hour session. Will rest and recover tomorrow, maybe do some cardio. Post workout protein shake, about 40 grams of protein.
Breakfast: 4 eggs with homemade salsa fresca, Greek yogurt. Cutting out the grapes until my stomach levels out. Whatever flu strain I had messed up my gut flora and raw fruits and veggies aren't processing properly. I got some probiotics to compensate. Starting them tonight.
Lunch: chicken and seafood gumbo, Greek yogurt
Dinner: gumbo once again lol
Training: back, cardio
Weight: 222.0 lbs (up a bit, might be from increased sodium intake the past couple days trying to rehydrate)
Treadmill 15 minutes warmup, Heart rate 94
Wide hammer grip lat pull downs (in front of body): 145lbs xs 12,12,12, 130lbs xs 10,10. Gains here in reps and sets and weight
Close grip underhanded lat pull downs: 130lbs xs 10,10,10. 115lbs xs 12, 12. Gains here in sets and reps
Iso lateral wide hammer grip rows: 60lbs, per side, one side at a time xs 12,12,12,12,12. Gains, two extra sets
Iso lateral close hammer grip rows; 60lbs per side, one side at a time xs 12,12,12,12,12. Gains, two extra sets
Iso lateral underhanded pull downs 70lbs per side, one side at a time xs 12,10,10. 55lbs per side xs 12,12. Gains in both sets and reps. Extra six reps at the very end on the left side because it is underdeveloped and lagging
Glider 30 minutes, 106 strides per minute, heart rate 103,
Ab wheel 3 sets of 12. Added a new dimension to the ab wheel at the suggestion of one of the trainers at the gym and arched my back while keeping buttocks static on the return stroke which emphasizes the crunch. Definitely added difficulty.
Blood pressure 109/86. Bottom number a bit high but I was really pushing it at the end by supersetting ab wheel straight out of glider.
Another two hour session. Will rest and recover tomorrow, maybe do some cardio. Post workout protein shake, about 40 grams of protein.
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Any pics of your back?
@MarkusMcGuire thats awesome looks nice share recipe bro
@MarkusMcGuire 2 hour session and you're pushing hard you're def hardcore
abwheel is hot im doing 10 sets of 10 with the wheel now
Yep. Most important especially on back. Why are people so scared to pull big weights?
APPROVED LOG
wow banana bread that you made that is very good
Keep On Truckin along you are pushing hard
bro yo hardcore workouts
looks good bro
Keep grinding brother
Training log: 10/24
Breakfast: 4 eggs with homemade salsa fresca, Greek yogurt, banana oat bread
Lunch: chicken and seafood gumbo (last day of the gumbo)
Dinner: two grilled chicken breasts over long grain wild rice with salsa fresca.
Rest and recovery today, with the exception of some serious cardio in the form of the stair running. 10 sets. One set is up and back down twice, with about 45 seconds between sets (this gets up to about a minute towards the last few sets). Two steps at a time on the way up, one at a time on the way down. I think the stairs is about 32 steps. I wasn't going to do anything today but a couple of my coworkers talked me into it. Kinda hard to say no when I'm the one who is usually pushing them to work out. Probably going to have a protein shake and some yogurt before bed. Have training seminar at work all day tomorrow but if I'm not wore out from that I'm planning on a really good chest day.
Breakfast: 4 eggs with homemade salsa fresca, Greek yogurt, banana oat bread
Lunch: chicken and seafood gumbo (last day of the gumbo)
Dinner: two grilled chicken breasts over long grain wild rice with salsa fresca.
Rest and recovery today, with the exception of some serious cardio in the form of the stair running. 10 sets. One set is up and back down twice, with about 45 seconds between sets (this gets up to about a minute towards the last few sets). Two steps at a time on the way up, one at a time on the way down. I think the stairs is about 32 steps. I wasn't going to do anything today but a couple of my coworkers talked me into it. Kinda hard to say no when I'm the one who is usually pushing them to work out. Probably going to have a protein shake and some yogurt before bed. Have training seminar at work all day tomorrow but if I'm not wore out from that I'm planning on a really good chest day.
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P.S. probiotics are working. Bloating has gone down gut is feeling much better.
Banana oat bread recipe:
1 cup packed brown sugar (substitute an extra banana or two for sugar)
1/2 cup vegetable oil (the oil is important for moisture but you can substitute applesauce)
1/2 cup milk (choose your own healthy milk option)
2 large eggs
2 cups mashed ripe bananas (plus extra if leaving out the sugar
2 cups all purpose flour
1 cup old fashioned oats (you can probably play around with the flour/oat ratio)
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1/4 teaspoon nutmeg
1 teaspoon vanilla extract
Preheat the oven to 350°F. Grease a 9x5-inch loaf pan. You can also line the pan with parchment paper and then spray that with nonstick cooking spray.
In a large bowl, combine the brown sugar, vegetable oil, milk and eggs. Mix until combined. Stir in the bananas.
In another bowl, combine the oats, flour, baking powder, baking soda, salt, cinnamon and nutmeg. Add the dry ingredient to the wet ingredients all at once and stir until combined.
Pour the batter into the prepared loaf pan. Transfer to the oven and bake until a tester inserted in the center comes out clean, about 60 minutes. You will probably need to cover the top with foil about halfway through the baking time to avoid over- browning the loaf. (I actually had to cover it after just 15 minutes and it took an hour and 20 minutes to finish, probably because of the adjustments)
Good luck fellas!!
@MarkusMcGuire sweet im going to try this not sure but next weekBanana oat bread recipe:
1 cup packed brown sugar (substitute an extra banana or two for sugar)
1/2 cup vegetable oil (the oil is important for moisture but you can substitute applesauce)
1/2 cup milk (choose your own healthy milk option)
2 large eggs
2 cups mashed ripe bananas (plus extra if leaving out the sugar
2 cups all purpose flour
1 cup old fashioned oats (you can probably play around with the flour/oat ratio)
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
1/4 teaspoon nutmeg
1 teaspoon vanilla extract
Preheat the oven to 350°F. Grease a 9x5-inch loaf pan. You can also line the pan with parchment paper and then spray that with nonstick cooking spray.
In a large bowl, combine the brown sugar, vegetable oil, milk and eggs. Mix until combined. Stir in the bananas.
In another bowl, combine the oats, flour, baking powder, baking soda, salt, cinnamon and nutmeg. Add the dry ingredient to the wet ingredients all at once and stir until combined.
Pour the batter into the prepared loaf pan. Transfer to the oven and bake until a tester inserted in the center comes out clean, about 60 minutes. You will probably need to cover the top with foil about halfway through the baking time to avoid over- browning the loaf. (I actually had to cover it after just 15 minutes and it took an hour and 20 minutes to finish, probably because of the adjustments)
Good luck fellas!!
Training log: 10/25
Breakfast: 4 eggs with salsa fresca, Greek yogurt,
Lunch: hibachi grilled steak and veggies with fried rice. (promotion at work means they take me out to eat when there is a training seminar instead of the finger sandwiches lol)
Dinner: blackened salmon with salsa fresca, long grain wild rice, and steamed broccoli
Training: chest
Weight: 221.6
Treadmill warmup 15 minutes, heart rate 90
Flat bench: bar warmup 10 reps, 135lbs xs 10, 185 xs 10, 255 xs 10, 11,10. 275 xs 8, 5 (nice strength gains here, up 20 and then 40 lbs from last week)
ISO lateral hammer strength incline press: 95lbs per side xs 12, 105 xs 12, 115 xs 10, 7, 105 xs 8 (serious strength gains here, up 20lbs per side max and 10 lbs per side average)
Pec deck hammer grip: 160 xs 12,12,12,12,12
Pec deck regular grip: 160 xs 8+ fail, 145 xs 8+fail, 130 xs 10, 12, 12. No gains on either pec deck exercise, I was tiring out a bit and I don't push my luck once I'm getting tired especially not on pec deck. That's a good way to get hurt.
Incline dumbbell presses: 60lb dumbbells xs 10, 45's xs 10, 12, 12, 12
Flat bench dumbbell presses: 45's xs 12,12,12, 50's xs 12, 12
The 60 lb dumbbells were a bit too much and my form was crap so I switched to 45's. Would have used the 50's the whole time but one was missing. Then I found it. Someone had dropped it behind the dumbbell rack and I guess wasn't strong enough to retrieve it. Hahaha
Post workout protein shake
Great workout. Nice pace. Lots of strength. Good pump. Decided to skip the glider today because my hip flexors are a bit strained from the stairs yesterday. Will rest and recover tomorrow. Really enjoying having the burst strength on the front of the workout and still having enough juice to do some nice slow reps with medium weight at the end. Primo var combo is definitely starting to draw some relief on my pecs. I'm in my fifth week now and it's taking off. Excited to see what happens next.
Breakfast: 4 eggs with salsa fresca, Greek yogurt,
Lunch: hibachi grilled steak and veggies with fried rice. (promotion at work means they take me out to eat when there is a training seminar instead of the finger sandwiches lol)
Dinner: blackened salmon with salsa fresca, long grain wild rice, and steamed broccoli
Training: chest
Weight: 221.6
Treadmill warmup 15 minutes, heart rate 90
Flat bench: bar warmup 10 reps, 135lbs xs 10, 185 xs 10, 255 xs 10, 11,10. 275 xs 8, 5 (nice strength gains here, up 20 and then 40 lbs from last week)
ISO lateral hammer strength incline press: 95lbs per side xs 12, 105 xs 12, 115 xs 10, 7, 105 xs 8 (serious strength gains here, up 20lbs per side max and 10 lbs per side average)
Pec deck hammer grip: 160 xs 12,12,12,12,12
Pec deck regular grip: 160 xs 8+ fail, 145 xs 8+fail, 130 xs 10, 12, 12. No gains on either pec deck exercise, I was tiring out a bit and I don't push my luck once I'm getting tired especially not on pec deck. That's a good way to get hurt.
Incline dumbbell presses: 60lb dumbbells xs 10, 45's xs 10, 12, 12, 12
Flat bench dumbbell presses: 45's xs 12,12,12, 50's xs 12, 12
The 60 lb dumbbells were a bit too much and my form was crap so I switched to 45's. Would have used the 50's the whole time but one was missing. Then I found it. Someone had dropped it behind the dumbbell rack and I guess wasn't strong enough to retrieve it. Hahaha
Post workout protein shake
Great workout. Nice pace. Lots of strength. Good pump. Decided to skip the glider today because my hip flexors are a bit strained from the stairs yesterday. Will rest and recover tomorrow. Really enjoying having the burst strength on the front of the workout and still having enough juice to do some nice slow reps with medium weight at the end. Primo var combo is definitely starting to draw some relief on my pecs. I'm in my fifth week now and it's taking off. Excited to see what happens next.
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@MarkusMcGuire looking lean and workout went well it seemsTraining log: 10/25
Breakfast: 4 eggs with salsa fresca, Greek yogurt,
Lunch: hibachi grilled steak and veggies with fried rice. (promotion at work means they take me out to eat when there is a training seminar instead of the finger sandwiches lol)
Dinner: blackened salmon with salsa fresca, long grain wild rice, and steamed broccoli
Training: chest
Weight: 221.6
Treadmill warmup 15 minutes, heart rate 90
Flat bench: bar warmup 10 reps, 135lbs xs 10, 185 xs 10, 255 xs 10, 11,10. 275 xs 8, 5 (nice strength gains here, up 20 and then 40 lbs from last week)
ISO lateral hammer strength incline press: 95lbs per side xs 12, 105 xs 12, 115 xs 10, 7, 105 xs 8 (serious strength gains here, up 20lbs per side max and 10 lbs per side average)
Pec deck hammer grip: 160 xs 12,12,12,12,12
Pec deck regular grip: 160 xs 8+ fail, 145 xs 8+fail, 130 xs 10, 12, 12. No gains on either pec deck exercise, I was tiring out a bit and I don't push my luck once I'm getting tired especially not on pec deck. That's a good way to get hurt.
Incline dumbbell presses: 60lb dumbbells xs 10, 45's xs 10, 12, 12, 12
Flat bench dumbbell presses: 45's xs 12,12,12, 50's xs 12, 12
The 60 lb dumbbells were a bit too much and my form was crap so I switched to 45's. Would have used the 50's the whole time but one was missing. Then I found it. Someone had dropped it behind the dumbbell rack and I guess wasn't strong enough to retrieve it. Hahaha
Post workout protein shake
Great workout. Nice pace. Lots of strength. Good pump. Decided to skip the glider today because my hip flexors are a bit strained from the stairs yesterday. Will rest and recover tomorrow. Really enjoying having the burst strength on the front of the workout and still having enough juice to do some nice slow reps with medium weight at the end. Primo var combo is definitely starting to draw some relief on my pecs. I'm in my fifth week now and it's taking off. Excited to see what happens next.
Two reasons
1) Cos it's hard
2) Cos they're convinced they'll grow by pumping
No one needs to be strength specific if they don't want to be but at some point EVERYONE needs to add weight
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nice job Markus!
grilled chicken breast on rice is a solid meal
grilled chicken breast on rice is a solid meal
nice job any cardio is good cardio
bro looking forward to seeing update pics
Training log: 10/26
Breakfast: 4 eggs with salsa fresca, Greek yogurt, pineapple chunks
Lunch: two grilled chicken breasts, Greek yogurt, pineapple chunks
Dinner: 8 oven roasted chicken wings, Caesar salad, pineapple chunks.
Rest and recovery today. Added raw fruits and veggies back to the menu. Continuing probiotics.
Very sore today from the heavy lifts this week. Enjoying feeling swole today but have to maintain balance so I don't have to take too much down time. May take another day for recovery tomorrow if needed.
Breakfast: 4 eggs with salsa fresca, Greek yogurt, pineapple chunks
Lunch: two grilled chicken breasts, Greek yogurt, pineapple chunks
Dinner: 8 oven roasted chicken wings, Caesar salad, pineapple chunks.
Rest and recovery today. Added raw fruits and veggies back to the menu. Continuing probiotics.
Very sore today from the heavy lifts this week. Enjoying feeling swole today but have to maintain balance so I don't have to take too much down time. May take another day for recovery tomorrow if needed.
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I agree. I need to start blasting my back. Just want to be sure I have a solid foundation. If I get a back injury all bets are off. If in the process of my bodybuilding my quality of life is severely diminished, it's time to re-examine my priorities.
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@MarkusMcGuire you adding some psyllium husk too? good day on the diet bro
blasting is the way for you , you're ready almost bro
Psyllium husk is on the shopping list today.
food looks good
Nice update
Training log: 10/27
Breakfast: 4 eggs, Greek yogurt, pineapple chunks
Lunch: Caesar salad with 2 grilled chicken breast
Dinner: strip steak stir fried, brown rice, steamed brussel sprouts.
Added psyllium husk fiber supplement 3 times today.
Rest and recovery.
Am coming up on end of var portion of cycle and considering dropping primo to 400 mg and adding a 19 nor to bulk for the last 8 weeks. Leaning towards deca (with proviron of course) because I want to save my once a year tren run for the spring/summer.
Would like to be able to go heavy and have the recovery factor to do so.
I have been trying to match my workout to the level of my gear and feel like I could be doing a lot more if I add something that boosts igf a bit more. It's been a while since I've thrown down on a bulk but.. tis the season!!
Breakfast: 4 eggs, Greek yogurt, pineapple chunks
Lunch: Caesar salad with 2 grilled chicken breast
Dinner: strip steak stir fried, brown rice, steamed brussel sprouts.
Added psyllium husk fiber supplement 3 times today.
Rest and recovery.
Am coming up on end of var portion of cycle and considering dropping primo to 400 mg and adding a 19 nor to bulk for the last 8 weeks. Leaning towards deca (with proviron of course) because I want to save my once a year tren run for the spring/summer.
Would like to be able to go heavy and have the recovery factor to do so.
I have been trying to match my workout to the level of my gear and feel like I could be doing a lot more if I add something that boosts igf a bit more. It's been a while since I've thrown down on a bulk but.. tis the season!!
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Food looking on point
LevButlerov
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@MarkusMcGuire the added psyllium husk is perfect
you doing how much?
you can boost igf sure adding some hgh but dropping primo is smart at 400mgs but a 19nor get some npp imo 200mgs to start off
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if you add deca
i would add in some proviron 25mgs too
i would add in some proviron 25mgs too
stir fried steak sounds really good you have a good food plan
bro nice, eggs delicious!
food looks killerTraining log: 10/25
Breakfast: 4 eggs with salsa fresca, Greek yogurt,
Lunch: hibachi grilled steak and veggies with fried rice. (promotion at work means they take me out to eat when there is a training seminar instead of the finger sandwiches lol)
Dinner: blackened salmon with salsa fresca, long grain wild rice, and steamed broccoli
Training: chest
Weight: 221.6
Treadmill warmup 15 minutes, heart rate 90
Flat bench: bar warmup 10 reps, 135lbs xs 10, 185 xs 10, 255 xs 10, 11,10. 275 xs 8, 5 (nice strength gains here, up 20 and then 40 lbs from last week)
ISO lateral hammer strength incline press: 95lbs per side xs 12, 105 xs 12, 115 xs 10, 7, 105 xs 8 (serious strength gains here, up 20lbs per side max and 10 lbs per side average)
Pec deck hammer grip: 160 xs 12,12,12,12,12
Pec deck regular grip: 160 xs 8+ fail, 145 xs 8+fail, 130 xs 10, 12, 12. No gains on either pec deck exercise, I was tiring out a bit and I don't push my luck once I'm getting tired especially not on pec deck. That's a good way to get hurt.
Incline dumbbell presses: 60lb dumbbells xs 10, 45's xs 10, 12, 12, 12
Flat bench dumbbell presses: 45's xs 12,12,12, 50's xs 12, 12
The 60 lb dumbbells were a bit too much and my form was crap so I switched to 45's. Would have used the 50's the whole time but one was missing. Then I found it. Someone had dropped it behind the dumbbell rack and I guess wasn't strong enough to retrieve it. Hahaha
Post workout protein shake
Great workout. Nice pace. Lots of strength. Good pump. Decided to skip the glider today because my hip flexors are a bit strained from the stairs yesterday. Will rest and recover tomorrow. Really enjoying having the burst strength on the front of the workout and still having enough juice to do some nice slow reps with medium weight at the end. Primo var combo is definitely starting to draw some relief on my pecs. I'm in my fifth week now and it's taking off. Excited to see what happens next.
killer food
Nice job with the food
Training log: 10/29
Breakfast: 4 eggs, Greek yogurt, pineapple chunks
Lunch: seared tuna steak, Greek yogurt,
Corned beef brisket with sour kraut, roasted potatoes and carrots
Added the corned beef and kraut to the diet this weekend because they act as probiotics. The psyllium husk is bloating me a bit. I'm hoping that levels out soon. Big day at the gym today.
Weight: 225.0lbs!!!
Training: shoulders
Treadmill warmup 15 minutes, heart rate 93
Medial delt raises (arsenal strength machine): 50lbs (10lb gain from last week) xs 12, 12, 12
Front delt raises (machine): 50lbs (10 lb gain) xs 12,12, 12
Mixed it up and did military presses in front of face coming down to chin level. 135lbs xs 10, 185xs 10, 225 xs 12, 275 xs 6, 295 xs 5, 305 xs 4, 225 xs 7. Massive gains here. 45 lbs more max than I was doing on hammer strength presses.
Reverse pec deck: 100lbs xs 12, 115 xs 12,11,10,10 (15 lb gain from last week)
Arnold presses: 50lb dumbbells xs 12, 11, 12. 60's xs 9, 70's xs 6, 7. Surprised myself with my strength on this after the big weight on the smith machine. My shoulders are experiencing explosive growth right now.
Medial delt cable raises (one arm at a time): 50lbs xs 10. 40lbs xs 12, 12, 12, 12 (10lb gain on first set but had to drop down. Was getting tired at this point and I also used a new technique this week that is a bit more difficult.)
Horizontal rear delt cable pulls: (one side at a time) 40lbs (10lb gain) xs 10, 10. 50lbs (20lb gain from last week) xs 8, 6, 4
Dumbbell shrugs: 60lb dumbbells xs 15, 65's xs 15, 70's xs 12, 65's xs 12, 60's xs 12+ five extra on right side because it's underdeveloped. Gains, gains, gains!!!
30 minutes on the glider, 111 strides per minute, heart rate 95, blood pressure 118/75
Killed it today!!! Gonna be hurting tomorrow.
Maybe it's just because I never eat potatoes, but these were the best potatoes I've ever had. Garlic powder, onion powder, salt and pepper and oregano. Sprayed with extra virgin olive oil. Just saying.... wow!! Tuna steak is a nice addition to the menu too. Decided to drop 200mg of primo and replace with 300 deca. Will start that in a couple days. Still have about ten days of var but want to give the deca a head start. Would use npp but I already have deca and I want to match my esters.
Breakfast: 4 eggs, Greek yogurt, pineapple chunks
Lunch: seared tuna steak, Greek yogurt,
Corned beef brisket with sour kraut, roasted potatoes and carrots
Added the corned beef and kraut to the diet this weekend because they act as probiotics. The psyllium husk is bloating me a bit. I'm hoping that levels out soon. Big day at the gym today.
Weight: 225.0lbs!!!
Training: shoulders
Treadmill warmup 15 minutes, heart rate 93
Medial delt raises (arsenal strength machine): 50lbs (10lb gain from last week) xs 12, 12, 12
Front delt raises (machine): 50lbs (10 lb gain) xs 12,12, 12
Mixed it up and did military presses in front of face coming down to chin level. 135lbs xs 10, 185xs 10, 225 xs 12, 275 xs 6, 295 xs 5, 305 xs 4, 225 xs 7. Massive gains here. 45 lbs more max than I was doing on hammer strength presses.
Reverse pec deck: 100lbs xs 12, 115 xs 12,11,10,10 (15 lb gain from last week)
Arnold presses: 50lb dumbbells xs 12, 11, 12. 60's xs 9, 70's xs 6, 7. Surprised myself with my strength on this after the big weight on the smith machine. My shoulders are experiencing explosive growth right now.
Medial delt cable raises (one arm at a time): 50lbs xs 10. 40lbs xs 12, 12, 12, 12 (10lb gain on first set but had to drop down. Was getting tired at this point and I also used a new technique this week that is a bit more difficult.)
Horizontal rear delt cable pulls: (one side at a time) 40lbs (10lb gain) xs 10, 10. 50lbs (20lb gain from last week) xs 8, 6, 4
Dumbbell shrugs: 60lb dumbbells xs 15, 65's xs 15, 70's xs 12, 65's xs 12, 60's xs 12+ five extra on right side because it's underdeveloped. Gains, gains, gains!!!
30 minutes on the glider, 111 strides per minute, heart rate 95, blood pressure 118/75
Killed it today!!! Gonna be hurting tomorrow.
Maybe it's just because I never eat potatoes, but these were the best potatoes I've ever had. Garlic powder, onion powder, salt and pepper and oregano. Sprayed with extra virgin olive oil. Just saying.... wow!! Tuna steak is a nice addition to the menu too. Decided to drop 200mg of primo and replace with 300 deca. Will start that in a couple days. Still have about ten days of var but want to give the deca a head start. Would use npp but I already have deca and I want to match my esters.
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@MarkusMcGuire 225lbs perfect weight loveing it
potatoes rock but i only eat them on days i train hard lol dont want to lose the abs
Training log: 10/31
Breakfast: 4 eggs, Greek yogurt, banana
Lunch: Caesar salad with 2 grilled chicken breast
Dinner: 2 chicken breast with long grain wild rice, mozzarella cheese, salsa fresca.
Training: biceps
21's: z bar with 60lbs total weight xs 5 sets
Standing concentration curls: 40lb dumbbells xs 12, 45's xs 10, 50's xs 8, 40's xs 10,10
Wide grip straight bar: 60lbs xs 12,12,12,10,10
Preacher machine: 70lbs xs 12, 12, 10, 10, 8+fail, 8+fail, 6+fail
Had to get a quick one in at wellness center at work today. Cut primo back to 200 every third day and increased test to 225 every third day as well. Will add deca tomorrow at 150 every third day to start.
Breakfast: 4 eggs, Greek yogurt, banana
Lunch: Caesar salad with 2 grilled chicken breast
Dinner: 2 chicken breast with long grain wild rice, mozzarella cheese, salsa fresca.
Training: biceps
21's: z bar with 60lbs total weight xs 5 sets
Standing concentration curls: 40lb dumbbells xs 12, 45's xs 10, 50's xs 8, 40's xs 10,10
Wide grip straight bar: 60lbs xs 12,12,12,10,10
Preacher machine: 70lbs xs 12, 12, 10, 10, 8+fail, 8+fail, 6+fail
Had to get a quick one in at wellness center at work today. Cut primo back to 200 every third day and increased test to 225 every third day as well. Will add deca tomorrow at 150 every third day to start.
@MarkusMcGuire another good day, i like to stick 1 to 1 with test to primo
bro eggs and chicken, what came first?
Nice arm day is always the most fun
i love standing wide grip lifts
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Diet looks amazing bro...........
Keep killing it brother
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