Log

[tribal]

i started logging shit in dec on MD but im transferring it over to this forum..my current goal is decreasing bf%..

DAY 1

meal 1: 50g whey, 1/8 cup nuts
meal 2: approx 5oz chicken, roasted peppers, pico de gallo, mild salsa, lettuce
meal 3: MRP, 1/8 cup nuts

train chest heavy/low rep
dumbbell flat bench 3 warmup 4 work sets 6-8 reps
dumbbell incline bench 4 work sets 5-7 reps
pec dec 3 work sets 10-14 reps
dumbbell pullover 2 work sets 15 reps

meal 4: MRP, 1/8 cup nuts
meal 5: 4oz chicken, lettuce, 1/8 cup chedder, mild salsa, tomato's

im not listing the supps i use...too many

[robert da strongman]

good stuff

[tribal]

DAY 2

50mins LISS & cable crunches 6 work sets 12 reps per

meal 1: 50g whey, 1/8 cup nuts
meal 2: approx 8oz chicken, broccoli, and 1/8 cup nuts
meal 3: MRP, 1/8 cup nuts
meal 4: approx 8oz chicken, broccoli, and 1/8 cup nuts
meal 5: MRP, 1/8 cup nuts

at this point ive been seeing changes but wiegh the same on the scale..go figure

[tribal]

DAY 3

30mins HIIT

meal 1: 60g whey, 2tbsp flaxseed
meal 2: approx 9oz chicken, 1/2 of a small avacado, cucumber, 2tbsp french dressing, lettuce
meal 3: MRP, 1/8 cup nuts

train back moderate weight/moderate rep
pullups 4 work sets 12-7 reps
bent over barbell row 1 warmup 4 work sets 12-9 reps ascending weight
Tbar row 4 work sets last set was a triple drop 12-7 reps ascending weight
superset 2 work sets 20-15 reps
straight arm pull down
dumbbell pullover

meal 4: MRP, 1/8 cup nuts
meal 5: 6oz chicken, lettuce, 1 tsp chedder, mild salsa, tomato's
meal 6: MRP, 1/8 cup nuts

im pretty sure i did too much with back day..when i got to my gym at work i thought i wasnt gona have too much time to hit it so i cut my rest down quite a bit..by the time i finished my first three excersises i was only 30 mins in so i ended up doin the superset..which is why i kept it light didnt want to destroy my back..after all that i still had 15 minutes left on my lunch, and i even had guys run into the gym with a phone for me to cock, and i was still able to get that all in:eek:

[tribal]

DAY 4

meal 1: 20g whey
train shoulders/arms moderate weight/moderate rep
rotator cuff 2 warmups
dumbbell press 2 warmup 4 work sets 12-7 reps
tri cable ext as a warmup x 2
closegrip bench on smith machine 1 warmup 4 work sets 15-9 reps ascending weight
alternate dumbbell curls 1 warmup 4 work sets 12-8 reps ascending weight
lateral raises 4 work sets 12-8 reps ascending weight
skull crushers w/ez curl bar 4 worksets 15-12 reps last set i burned out w/closegrip pressing
rear delt laterals 1 warmup 3 work sets 20-15 reps
dumbbell shrugs 4 work sets 12-9 reps
superset 3 work sets 20-15 reps last set rest pause
overhead cable extension
hammer rope curls

finished w/30mins LISS

meal 2: 60g whey
meal 3: 8 egg whites, 2 yolks, 1LB broccoli

ive been dieting carbless since the 2nd week of dec so i have been officially dieting for 8 weeks, going from a starting weight of 175 to 163 a total of 12 pounds and when i mixed my eggs today my forearms were vascular as fuck :D so im scheduling a huge cheat day tmrw probably around 5000 calories worth of cheating :eek:

[tribal]

DAY 4(continued)

meal 4: MRP, 1/8 cup nuts
meal 5: 50g whey, 1 tbspn PB
meal 6: 4oz chicken breast, broccoli

DAY 5

CHEAT DAY/OFF:D

[tribal]

DAY 6 (2/20/09)

30mins HIIT, cable crunches 6 work sets 12 reps ascending weight, hanging chair crunches 4 work sets 15 reps

meal 1: 60g whey, 1tbspn almond butter
meal 2: approx 9oz chicken, broccoli, carrots, cauliflower, parkay, lettuce, plum tomato's, 2 tbsp balsamic vinegar, 1 tbspn olive oil
meal 3: approx 6oz chicken, broccoli, carrots, cauliflower, parkay, lettuce, plum tomato's, 2 tbsp balsamic vinegar, 1 tbspn olive oil
meal 4: protein brownie (made with: 50g chocolate whey, baking powder, 5 packets splenda, 1 1/2 tbsps fat free chocolate pudding)
snacks: about 6 sugar free jellos littered throughout the day

[tribal]

DAY 7 (2/21/09)

meal 1: 50g whey, 1tbspn PB
meal 2: approx 4oz chicken, carrots, avacado, cucumber, lettuce, cherry tomato's, 1/8 cup balsamic vinegar
meal 3: muscle milk (25g pro, 12g carb, 9g fat)

train chest heavy/low rep
incline dumbbell press 3 warmups ascending weight 4 work sets descending weight 7 reps
flat dumbbell press 4 work sets descending weight 7 reps
flat bar bench 2 work sets 15 & 12 reps
pec dec 3 work sets 15-12 reps
dumbbell pullover 3 work sets 15-10 reps

meal 4: MRP, 1/8 cup almonds
meal 5: steamed chicken, broccoli

DAY 8 (2/22/09)

30mins HIIT

meal 1: 50g whey, 2 tbspn flaxseed
meal 2: approx 4oz chicken, cucumbers, asparagus, walnuts, lettuce, cherry tomato's, 1/8 cup FF honey dijon
meal 3: MRP, 1/8 cup nuts
meal 4: steamed chicken, broccoli

[tribal]

DAY 9

meal 1: 50g whey, 1/8 cup nuts
meal 2: approx 4oz chicken, avacado, cucumber, lettuce, 1/4 cup balsamic vinegar
meal 3: MRP, 1/8 cup nuts
meal 4: MRP, 1/8 cup nuts

train back moderate/moderate rep
bent over rows 2 warmups 3 work sets ascending weight 12-8 reps
pullups 4 work sets 12-7 reps
t-bar row 3 work sets 15-10 reps
superset 2 work sets 15 reps
straight arm pull down
dumbbell pullover

meal 5: MRP
meal 6: steamed chicken, broccoli

[tribal]

DAY 10

30 mins LISS

meal 1: 50g whey, 1 tbsn PB
meal 2: approx 3oz chicken, cherry tomato's, cucumber, lettuce, 2 tbsn ceaser dressing
meal 3: steamed chicken, broccoli, 1 pint egg drop
meal 4: MRP, 1/8 cup nuts
snack: sugar free jello (post meal 4)

[tribal]

DAY 11

60 mins LISS

meal 1: 60g whey, 1 tbsn PB

[tribal]

DAY 11 (continued)

forgot to mention..started: Let 1.25mg, Tam 10mg, Cab 500mcg

meal 2: steamed chicken broccoli, 1/4 cup nuts

train shoulder arms light weight/high rep(gym insanely packed so couldnt do what i wanted in the gym)
hammer machine press 5 work sets 15 reps
lateral raise 5 work sets 15 reps
rear delt raise 5 work sets 15 reps
dumbbell shrugs 5 works sets 15 reps
alternate dumbbell curls 5 work sets 15 reps
cable push downs 5 work sets 15 reps

meal 3: 1 tbspn PB, 1/8 cup nuts, protein brownie (4 packets splenda, 3 scoops protein, 1 tbspn bakin powder, and 1/2 packet sugar free choc fudge jello pudding)

DAY 12
Clen 50mcg, T3 50mcg, Let 1.25mg, Tam 10mg

60 mins LISS

meal 1: 60g whey, 2 tbsp PB

[tribal]

DAY 12 (continued)

meal 2: steamed chicken, broccoli, 1/4 cup walnuts
meal 3: 2 tbsp PB, protein brownie (4 packets splenda, 2 1/2 scoops protein, 1 tbspn bakin powder, and 1/2 packet sugar free choc fudge jello pudding, 1/8 cup unsweetened apple sauce)
meal 4: 6oz grilled chicken, lettuce, 1/8 cup parm cheese, cherry tomato's, ceaser dressing (18g f, 2g p, 4g c), 1/4 cup walnuts

[tribal]

DAY 13

Clen 50mcg, T3 50mcg, Let 1.25mg, Tam 20mg

60 mins LISS, cable crunches 7 work sets

meal 1: 40g whey, 2 tbsp PB
meal 2: steamed chicken, broccoli, 2 tbsp PB

[tribal]

DAY 13 (continued)

the rest of the day was carbin up with my meals: pretzels, popcorn, milk, apples, and a bunch of other junk:D

[tribal]

DAY 14 BDAY!!!

train legs, chest, bis, and abs heavy weight/low rep
squats 3 warmup 5 work sets 10-15 reps
flat bench dumbbell 3 warmup 3 work sets 7 reps
incline bench dumbbell 3 work sets 7 reps
low pulley cable crossover 3 work sets 15 reps
hi pulley cable crossover 3 work sets 15 reps
dumbbell pullover 3 work sets 15 reps
ez bar curl 2 warmup 2 work sets 12 reps
alternate dumbbell curls 4 work sets 12 reps
cable crunches 6 work sets (light) 12 slow FEEL reps
hammer rope curl 1 warmup 15 reps
hammer curls 4 work sets 15 reps
30 mins LISS

meal 1: 2 tbsp PB, 80g whey (not going to be able to eat for awhile so im gonna sip this shake)

[tribal]

DAY 14 (continued)

Clen 75mcg, T3 50mcg, Let 1.25mg, Tam 20mg, Cab 500mcg

meal 2: 3oz grilled chicken, lettuce, 1/8 cup parm cheese, cherry tomatoe's, ceaser dressing (18g f, 2g p, 4g c),

[tribal]

DAY 14 (continued)

meal 3: 6oz grilled chicken, lettuce, 1/4 cup parm cheese, cherry tomatoe's, ceaser dressing (18g f, 2g p, 4g c)

[tribal]

DAY 15 (3/1/09)

OFF

clen 75mcg, let 1.25mg, nolva 20mg, t3 50mcg

meal 1: 40g whey, 2 tbsp PB
meal 2: 4oz chicken, lettuce, onions, tomato's, cucumber, oil & vinegar, 1/8 cup cheese
meal 3: MRP, 1/4 cup nuts
meal 4: 4oz chicken, lettuce, onions, tomato's, cucumber, oil, 1/4 cup nuts

DAY 16 (3/2/09)

shoveled snow for 30mins and did LISS for another 30 mins

clen 100mcg, let 1.25mg, nolva 20mg, t3 50mcg

meal 1: 40g whey, 2 tbsp PB
meal 2: rotiserre chicken, 1 cup red beans

train back mod weight/mod reps
pullups 3 work set 10-7 reps
bent over row 1 warmup 3 work sets 12-8 reps
t-bar row 3 work sets 12-8 reps
straight arm pull down 3 work sets 15 reps
dumbbell pullover 3 work sets 15 reps

meal 3: MRP, 2 tbsp PB
meal 4: MRP, 2 tbsp PB

DAY 17 (3/2/09)

LISS 45mins

clen 125mcg, let 1.25mg, nolva 20mg, t3 50mcg

meal 1: 40g whey, 2 tbsp PB
meal 2: 4oz chicken, lettuce, onions, tomato's, cucumber, oil & vinegar, 1/8 cup cheese
meal 3: 50g whey, 1/4 cup nuts
meal 4: 4oz chicken, lettuce, onions, tomato's, cucumber, oil & vinegar, 1/8 cup cheese

[tribal]

DAY 18 (3/4/09)

LISS 30mins

clen 125mcg, t3 50mcg (missed these doses let 1.25mg, nolva 20mg)

meal 1: 60g whey, 2 tbsp PB
meal 2: (cheat meal) assorted chinese food, brownie and 2 scoops ice cream w/fudge & nuts as dessert

train shoulders/tris mod weight/mod reps
dumbbell press 2 warmup 3 work sets 10-8 reps
tri cable ext 2 warmup 15 reps
close grip bench ez curl bar 3 work sets 15-10 reps
side lateral raise 4 work sets (last set a drop set) 15-8 reps
french press 1 work set 12 reps
decline ez curl bar skull crushers 3 work sets 15 reps
rear pec dec 1 warmup 3 work sets 12-10 reps
cable press down 3 work sets 15 reps
dumbbell shrug 1 warmup 15 reps
barbell shrug 3 work sets 12-10 reps

meal 3: 60g whey, 2 tbsp PB
meal 4: 8 pieces yellow tail sashimi, edamame, avocado salad w/1/8 cup french dressing, miso soup

[tribal]

DAY 19 (3/5/09)

LISS 45mins

clen 125mcg, t3 50mcg, cab 500mcg (no longer takin let 1.25mg, nolva 20mg)

meal 1: 40g whey, 2 tbsp PB
meal 2: rotissere chicken (fat in this meal came from the skin..ate the breast, one leg, one thigh), broccoli, carrots, sugar snap peas, brussel sprouts
meal 3: almonds (42g fat, 18g pro)

LISS 45mins, cable crunches 6 work sets 12 reps, hanging chair 4 work sets 15 reps

[tribal]

DAY 20 (3/6/09)

LISS 30mins

clen 75mcg, t3 25mcg (DONE WITH THESE 1.25mg, nolva 20mg)

meal 1: 2 tbsp PB

train chest, bis, and abs heavy weight/low rep
incline bench dumbbell 3 warmup 3 work sets 8 reps
flat bench dumbbell 1 warmup 3 work sets 8 reps
iso-hammer decline machine 3 work sets 15 reps
low pulley cable crossover 4 work sets 15 reps
dumbbell pullover 3 work sets 15 reps
alternate dumbbell curl 1 warmup
ez bar curl 4 work sets 12-8 reps
alternate dumbbell curls 1 work set 15 reps
spider curls 4 work sets 12-7 reps
hammer rope cable curls 4 work sets 15 reps
cable crunches 4 work sets 12 reps
30 mins LISS

meal 2: rotiserre chicken (fat in this meal came from skin..ate the breasts one leg, one thigh), green beans, broccoli, carrots, lima beans, cauliflower, red peppers

[tribal]

DAY 20 (continued)

meal 3: 2tbsp PB
meal 4: 2tbsp PB
meal 5: 20 hot wings, 1/8 cup blue cheese

DAY 21 (3/7/09)

LISS 45mins

clen 25mcg, t3 25mcg (DONE WITH THESE let 1.25mg, nolva 20mg)

meal 1: 3 whole eggs, green beans (2tbsp fiber supplement)
meal 2: 1/4 cup nuts
meal 3: 6oz chicken, lettuce, cucumbers, cherry tomato's, carrots, 1/8 cup walnuts, 1/4 cup balsamic vinegrette
meal 4: 3 whole eggs, 1/4 cup nuts (2tbsp fiber supplement)
meal 5: sugar snap peas, sugar free jello (before bed was starvin and had no protein available)

[tribal]

DAY 21 (3/08/09)

LISS 42 mins

(no longer takin clen, let, nolva, t3)

meal 1: 4 whole eggs, broccoli, carrots, water chesnuts, sugar snap peas
meal 2: lettuce, 2 tbsp oil & vinegar
meal 3: 1/2 cup nuts

train back mod weight/mod reps
pullups 3 work set 12-8 reps
bent over row 1 warmup 3 work sets 12-8 reps
t-bar row 3 work sets 12-8 reps
straight arm pull down 3 work sets 15 reps
dumbbell pullover 3 work sets 15 reps

meal 4: 2oz hummus w/some almonds and raisans(4g fat, 11g carb-mostly fiber, 7g pro), beef jerky(2g fat, 6g carb, 28g pro), 1 tbsp PB
meal 5: 4oz chicken, lettuce, onions, cucumber, green pepper, 3tbsp balsamic vinegar

[tribal]

DAY 22 (3/09/09 dont remember what i did this day)
DAY 23 (3/10/09 in prep for gyno surgery so no supps or whey)

meal 1: 1/2 cup nuts, brussel sprouts, fiber supp
meal 2: 4oz chicken, balsamic vinegar
meal 3: 4oz chicken, tomatos, salsa, salad dressing 1/4 cup
meal 4: 1/4 cup nuts, beef jerky
meal 5: 1/3 cup nuts, fiber supp
meal 6: 4 whole eggs scrambled, 3oz turkey bacon, lettuce, balsamic vinegar, 1/4 cup nuts

DAY 24 (3/11/09)

meal 1: 1/3 cup nuts
meal 2: 2tbsp PB, pickle

trained everything light 4 sets 15 reps
flat bench
standing dumbbell press
close grip press
ez bar curl
cable crossovers
dumbbell pullovers
laterals
superset 2 sets 15 reps
rope press down
hammer curl
superset 2 sets 15 reps
camber bar cable overhead
reverse cable curl

cable crunch
LISS 30 mins

meal 3: 2 tbsp ceaser dressing, lettuce, tomatos, 3oz chicken
meal 4: beef jerkey, 1/3 cup nuts
meal 5: 2tbsp AB

DAYS 25-28 (3/12/09-3/15/09 was in san juan so i drank and ate like shit and did not work out)

DAY 29 (3/16/09)

train back abs mod weight/mod reps
pullups 3 work set 12-8 reps
bent over row 1 warmup 3 work sets 12-9 reps
iso pullover machine 1 warmup 3 work sets 15-8 reps
straight arm pull down 3 work sets 15 reps
dumbbell pullover 3 work sets 15 reps
cable crunch 7 sets 15-12 reps
LISS 30mins

meal 1: 3oz chicken breast
meal 2: steamed chicken, broccoli, 2tbsp PB, 1oz peanuts
meal 3: 2 tbsp PB
meal 4: rotissere chicken, green beans

DAY 30 (3/17/09) GYNO SURGERY DAY NO SUPPS OR WORKIN OUT UNTIL FURTHER NOTICE

meal 1: 6oz nuts
meal 2: steamed chicken, broccoli
meal 3: rotiserre chicken, vegetables
meal 4: 2oz nuts, 2 tbsp PB

DAY 31 (3/18/09)

had a beer an some vics to break from the surgery pain

meal 1: rotiserre chicken, green beans
meal 2: 2 tbsp PB
meal 3: 2 tbsp PB
meal 4: 20 hot wings, cauliflower, 1/8 cup blue cheese
snacks: alot of sugar free jello

[tribal]

DAY 32 (3/19/09) (from not being able to hit the wieghts for awhile im gona drasticly lower cals..when pain dissapears, so will beer an vic combo)
cab 500mcg
had 2 beers an some vics to break from the surgery pain

meal 1: rotiserre chicken, brussel sprouts
meal 2: rotiserre chicken, brussel sprouts
meal 3: 2 tbsp PB
snacks: alot of sugar free jello

DAY 33 (3/20/09) (today is lent no meat an due to surgery no whey, and since i cant drive no fish either:mad:)

had a beer an some vics

meal 1: new england clam chowder (all soups progresso)
meal 2: manhattan clam chowder, brussel sprouts, homemade sugar free brownie (3/4 packet sugar free jello fudge pudding, sugar free choc dressin, 1/4 cup fat free milk, 1 scp choc whey whoooops:p)

[tribal]

DAY 33 (3/20/09 continued)

meal 3: manhattan clam chowder, brussel sprouts, 2tbsp PB
meal 4: 2 tbsp PB
snacks throughout: sugar free jello, diet cokes

and now another beer:beerbang:

[militantmuscle]

Huge props to you for your discipline and organization, really impressive! What are the LBM and BF changes that you are seeing weekly?

[tribal]

Huge props to you for your discipline and organization, really impressive! What are the LBM and BF changes that you are seeing weekly?
hey man thanks for stoppin by, compliments are much appreciated..i didnt really measure it weekly, my main goal was to lose as much fat as possible in 13 weeks from dec 11 to march 11..when i started i was 176 at approx 15% bf and on march 11 i weighed 160 and was 9% bf..im not really sure if thats good or bad but thats how the diet turned out..most likely gona keep goin on it anyway since summers round the corner

[tribal]

DAY 34 (3/21/09)

beer an a vic

meal 1: rotisserie chicken, sugar snap peas, broc, carrots, waterchestnuts
yum yum eat em up
http://img4.glowfoto.com/images/2009/03/21-1705143519T.jpg (http://www.glowfoto.com/viewimage.php?img=21-170514L&y=2009&m=03&t=jpg&rand=3519&srv=img4)

snacks throughout: sugar free jello, diet cokes

[tribal]

DAY 34 (3/21/09 continued)

meal 2: lettuce, cucumbers, 1/8 cup blue cheese, 2 hot wings
meal 3: 14oz strip steak med rare, steamed broc, michelob ultra

[tribal]

DAY 34 (3/21/09 continued)

meal 4: rotisserie chicken, sugar snap peas

[tribal]

DAY 35 (3/22/09 ate good but ate too much)

meal 1: approx 5 oz rotisserie chicken, sugar snap peas, fiber supp
meal 2: 2tbsp PB, brussel sprouts
meal 3: 2tbsp PB, fiber supp
meal 4: 1 can tuna in water, 2 tbsp mayo, edemame, home made sugar free bownie(2 1/2scps whey, splenda, baking powder, approx 2tbsp natural applesauce)
meal 5: 2-3oz pork chops, brussel sprouts, 1/3 cup natural applesauce w/splendahttp://img6.glowfoto.com/images/2009/03/23-1451095135T.jpg (http://www.glowfoto.com/viewimage.php?img=23-145109L&y=2009&m=03&t=jpg&rand=5135&srv=img6)
snacks as always throughout the day: sugar free jello, diet cokes

DAY 36 (3/23/09)
meal 1: approx 7 oz rotisserie chicken, sugar snap peas, edemame, fiber supp

[tribal]

DAY 36 (3/23/09 continued)

meal 2: 1 can tuna in water, carrots, cauliflower, broc, 1 stick 2% chedder(6g fat), mayonase/miracle whip/low fat mayonase mix (7 1/2g fat), edemame, fiber supp

[tribal]

DAY 36 (3/23/09 continued)

cab 500mcg

meal 3: 2-3oz pork chops, sugar snap peas, 4 pickles, 1/4 cup nuts, home made sugar free brownie(1scp choc whey, 1/4 package sugar free jello choc pudding, splenda, baking powder), fiber supp

gd night :wavey:

[tribal]

DAY 37 (3/24/09)

meal 1: 6oz rotisserie chicken, sugar snap peas, fiber supp
meal 2: 1/2 cup mix nuts, fiber supp
meal 3: 6oz rotisserie chicken, brussel sprouts
meal 4: edemame(protein source), broc, cauliflower, carrots, 1 mich amber ultra light
snacks throughout as always: diet cokes, sugar free jello

DAY 38 (3/25/09)

my urine was very acidic so today i will be drinking a lemonade mix of: 1st batch consists of-1 gallon water(primarily tap), 2 whole lemons, 8 packets of splenda 2nd batch will be-1 gallon water(primarily tap), 4 whole lemons(2 lemons will be from the previous batch), 10 packets of splenda

meal 1: 3 whole eggs, 3 egg whites(scrambled with 1 tsp butter approx 6g fat), brussel sprouts

[tribal]

DAY 38 (3/25/09 continued)

(in the 2nd batch i did not add the splenda)
my urine was very acidic so today i will be drinking a lemonade mix of: 1st batch consists of-1 gallon water(primarily tap), 2 whole lemons, 8 packets of splenda 2nd batch will be-1 gallon water(primarily tap), 4 whole lemons(2 lemons will be from the previous batch), 10 packets of splenda

meal 2: 1/2 cup mix nuts, fiber supp
meal 3: approx 6oz rotisserie chicken, brussel sprouts
meal 4: edemame, broc, cauliflower, sugar snap peas, fiber supp, 1/3 cup sunflower seeds (ranch)

[tribal]

DAY 39 (3/26/09)

LISS 30 mins(first excersise since surgery..this was a very low incine, an only 2.5mph and was actually able to maintain a 115 HBPM)

consumed about a 1/2 gallon of ystrdy's lemon drink
meal 1: 9oz pork chops(cut the fat off post cookin), olives(16g fat), brussel sprouts
meal 2: 3oz pork chop(cut the fat off post cookin), broc, carrots, sugar snap peas, olives(10g fat), 1/4 cup mix nuts
snacks throughout: sugar free jello, diet cokes

[tribal]

DAY 39 (3/26/09 continued)

meal 3: 16oz cottage cheese, sugar free choc syrup, splenda, stick of 2% chedder, 1/4 cup mix nuts, pickles

DAY 40 (3/27/09)

cab 500mcg

meal 1: 2-3oz pork chops, broc, sugar snap peas, carrots
meal 2: 8oz cottage cheese, sugar free choc syrup, splenda
meal 3: 1/2 cup mix nuts
meal 4: junk food :mad:

[tribal]

DAY 41 (3/28/09)

clen 50mcg, t3 25mcg

LISS 50mins
CHEAT DAY:eek::popcorn::beerbang::D
(sushi, candy, popcorn, pizza, etc.)

DAY 42 (3/29/09)

clen 50mcg, t3 25mcg

LISS 45mins

meal 1: 3oz pork chop, sugar snap peas, 1tbsp PB
meal 2: 3oz pork chop, sugar snap peas, broc, carrots, 1tbsp PB
meal 3: 3oz pork chop, sugar snap peas, broc, carrots, 1tbsp PB
meal 4: 16oz cottage cheese, splenda, sugar free choc syrup, 1/4 cup almonds
snacks throughout: diet cokes

[tribal]

DAY 43 (3/30/09)

cab 250mcg, clen 80mcg, t3 50mcg

LISS 50mins

meal 1: 3oz pork chop, broc, carrots, cauliflower, 1tbsp PB
meal 2: 3oz pork chop, brussel sprouts, 1tbsp PB
meal 3: 3oz pork chop, brussel sprouts, 1tbsp PB
meal 4: 16oz cottage cheese, splenda, sugar free choc syrup, 1/4 cup almonds
snacks throughout: diet cokes, sugar free jello

[tribal]

DAY 44 (3/31/09)

clen 80mcg, t3 50mcg

LISS 60mins

meal 1: 25g whey
meal 2: 3oz pork chop, broc, carrots, cauliflower, 1tbsp PB
meal 3: 3oz pork chop, brussel sprouts, 1tbsp PB
meal 4: 8oz cottage cheese, 10g choc whey, splenda, sugar free choc syrup, 1/4 cup mix nuts
meal 5: deviled eggs(8 whole eggs:eek:), 2tbsp mayo, 2tspn mustard
snacks throughout: diet cokes, sugar free jello

[tribal]

DAY 45 (4/01/09)

clen 110mcg, t3 50mcg

train chest, biceps, calves moderate/moderate rep
cable tri ext 2 warmups
rotator warmups
incline dumbbell press 3 warmups ascending weight 8 work sets 10 reps
low pulley cable crossovers 7 work sets 10 reps
dumbbell curls 1 warmup 5 ascendin weight work sets 12 reps
dumbbell pullover 1 work set 10 reps
sitting calve machine 4 work sets 12 reps
toe press on leg press 3 work sets 15 reps
spider hammer curls descending weight 7 work sets 10 reps
cable crunches 1 warmup 6 work sets 12 reps
LISS 30mins

meal 1: 60g whey
meal 2: 3oz pork chop, brussel sprouts, 1/4 cup mix nuts
snacks throughout: diet cokes, sugar free jello

[tribal]

DAY 45 (4/01/09 continued)

meal 3: 1/2 cup mix nuts
meal 4: 6oz pork, broc, carrots, cauliflower
meal 5: 6oz pork, brussel sprouts
meal 6: homemade brownie sugarfree (2 1/2scps choc whey, baking powder, 1/2 packet sugar free choc jello fudge pudding)

[tribal]

DAY 46 (4/02/09)

cab 250mcg, clen 110mcg, t3 50mcg

train shoulders/tris moderate weight/moderate rep
rotator cuff warmups
tri cable ext as a warmup x 2
dumbbell press 3 warmup 6 work sets 10 reps (2 sets per weight selection)
closegrip bench w/camber bar 4 work sets 15 reps
lateral raises 4 work sets 15 reps
cable lateral raise very light 2 burn sets 7 reps
cable rope push down 3 work sets 15 reps
dumbbell shrugs 4 work sets 12 reps
superset 3 work sets 15 reps tris, 10 reps delts
overhead cable extension w/rope
rear delt laterals
finished with cable crunches 1 warmup 4 work sets 12 reps

meal 3: 15oz steak, mix veggies(w/unknown amount of butter)
meal 4: 40g whey, 1 tbsp PB
meal 5: 3oz pork chop grilled, brussel sprouts
meal 6: 40g whey, 1 tbsp PB

DAY 47 (4/03/09)

clen 140mcg, t3 50mcg

meal 1: 30g whey, 1 tbsp PB
meal 2: 45g whey, 1 tbsp PB
meal 3: 4oz grilled chicken breast, 20 mix nuts (approx 1/8 cup), broc, onions, mushrooms, red peppers

[tribal]

DAY 47 (4/03/09 continued)

clen 140mcg, t3 50mcg

meal 4: 30g whey, 20 mix nuts (approx 1/8 cup)
meal 5: 8oz soy poached chicken breast, broc, carrots, cauliflower
meal 6: 51g whey, 20 mix nuts (approx 1/8 cup)

DAY 48 (4/04/09)

clen 70mcg, t3 50mcg

train back mod weight/high rep
pullups various grips 4 work sets 12-8 reps
bent over row 4 work sets 15-10 reps
iso-hammer lat pull downs 3 work sets 15-12 reps
dumbbell deadlifts 4 work sets 10-8 reps
superset 3 work sets 20 reps for curls 10 reps for reverse curls
wrist curls
reverse curls

meal 1: 60g whey
meal 2: cheat meal

[tribal]

DAY 48 (4/04/09 continued)

meal 3: cheat meal
meal 4: cheat meal

DAY 49 (4/05/09)

cab 250mcg, clen 140mcg, t3 50mcg

LISS 45mins

meal 1: 30g whey, 20 mix nuts (approx 1/8 cup)
meal 2: 30g whey, 20 mix nuts (approx 1/8 cup)
meal 3: cheat meal
meal 4: cheat meal

[tribal]

DAY 50 (4/06/09)

clen 140mcg, t3 50mcg

meal 1: 30g whey
meal 2: 30g whey

LISS 45mins

meal 3: 30g whey
meal 4: 2 chicken breasts (approx 8oz), broc, carrots, cauliflower, 1 tbsp PB
meal 5: 30g whey, 1 tbsp PB
meal 6: 2 chicken breasts (approx 8oz), broc, carrots, cauliflower, 1 tbsp PB
meal 7: 30g whey, 1 tbsp PB

DAY 51 (4/07/09)

clen 110mcg, t3 50mcg

meal 1: 30g whey
meal 2: 30g whey
meal 3: 2 chicken breasts (approx 8oz), broc, carrots, cauliflower
meal 4: 48g whey, 20 almonds
meal 5: 2 chicken breasts (approx 8oz), lettuce, balsamic vinegar (approx 2tbspn), 2tbsp almond butter

LISS 60mins

meal 6: 36g casein, 20 almonds
meal 7: 20 cashews
meal 8: 20 cashews
meal 9: 20 cashews

DAY 52 (4/08/09)

clen 80mcg, t3 50mcg

train legs mod weight/mod reps
squats 2 warmups 4 work sets 10 reps
stiff deads 5 work sets 10 reps ascending weight
superset 3 work sets 12 reps
leg extensions
ham curls

meal 1: 48g whey
meal 2: 2 chicken breasts (approx 8oz), asparugs (olive oil)
meal 3: 30g whey, 24g whey, 1tbsp olive oil
meal 4: 4oz dark chicken, 37 almonds, 4 walnuts (8 halves), 2 pecans, 2tbsp PB

LISS 60mins

meal 5: 36g casien

DAY 53 (4/09/09)

clen 80mcg, t3 25mcg

train chest/bis/calves/forearms/abs mod weight/mod rep
tri ext on high pulley cable 3 warmups
flat dumbbell 2 warmups 4 work sets 10 reps ascending weight
seated calve raise 4 work sets 15 reps
incline dumbbell 4 work sets 10 reps ascending weight
low pulley 7 work sets 10 reps
toe press on leg press 4 work sets 15 reps hold stretch @ end of each set
alternate dumbbell curl 5 work sets 10 reps ascending weight
spider hammer curl with rope/low pulley 7 work sets 10 reps
cable crunches 1 warmup 4 work sets 12 reps
wrist curls 3 work sets 20 reps
reverse curls 3 work sets 15 reps

meal 1: 48g whey
meal 2: 8 shrimp, 5 oz chicken, onions, 2 tbsp PB

[tribal]

DAY 53 (4/09/09 continued)

meal 3: 30g whey, 24g casien, 1tbsp olive oil
meal 4: 30g whey, 24g casien, 1tbsp olive oil, 5oz dark chicken, 25 almonds

DAY 54 (4/10/09)

clen 80mcg, t3 25mcg

train shoulders/tris/abs mod weight/mod rep
tri ext on high pulley cable 3 warmups
dumbbell press 2 warmups 5 work sets 10-6 reps ascending weight
close grip bench cambered bar 4 work sets 15 reps ascending weight
lateral raise 4 work sets 15-10 reps ascending weight
low pulley lateral raise 2 work sets 10 reps
rope press down 4 work sets 15 reps
alternate tricep ext 7 work sets 15-10 reps descending weight
dumbbell shrugs 4 work sets 10 reps
cable crunches 1 warmup 7 work sets 10 reps ascending weight

LISS 30mins

meal 1: 48g whey, 2 cucumbers
meal 2: 3oz spinach, 3oz lettuce, 2 1/2tbsp balsamic vinegar, 1tbsp olive oil, cucumber, stevia
meal 3: 3oz spinach, 3oz lettuce, 2 tbsp balsamic vinegar, 1tbsp olive oil, stevia
meal 4: 30g whey, 24g casien, 2tbsp Almond Butter

[tribal]

DAY 54 (4/10/09 continued)

cab 250mcg

meal 5: 50 almonds
meal 6: 30g whey, 24g casien

[tribal]

DAY 55 (4/11/09)

clen 50mcg, t3 25mcg

LISS 60mins

meal 1: 48g whey
meal 2: 3oz spinach, 3oz lettuce, 2 tbsp balsamic vinegar, 2 tbsp olive oil, stevia, 3 turkey burgers (each-160cal/8f/21pro), 1 lite boars head hot dog(90cal/6f/7pro), 1 chicken hot dog (60cal/3f/7pro), 1 1/2 low carb ketchup, mustard

[tribal]

DAY 55 (4/11/09 continued)

meal 3: cucumber, 30g whey, 36g casien

DAY 56 (4/12/09 this will be my largest cheat day until after june 2)

clen 50mcg, t3 25mcg

meal 1: 4 whole eggs scrambled, 3 small turkey sausages
meal 2: 6oz lamb, 8oz white potato cooked in butter, 3 pieces of bread w/butter, 1/4 cup gravy, 1 yam, 1 cup potato chips, 1/4 cup sour cream
meal 3: 8 reduced fat oreos, 1 piece apple pie, 1 brownie, 6 choc covered strawberries, 4.25oz hershey almond bar, 5.3oz rocher choc
meal 4: pasta 1 plate, 4 meatballs, 1 apple, 2tbsp PB

what a cheat day lol so fuckin bloated before bed!!!! :eek::eek::eek::eek::eek::eek:

DAY 57 (4/13/09)

meal 1: 30g whey

[tribal]

DAY 57 (4/13/09 continued)

meal 2: 30g whey

train chest/back mod weight/mod rep
tri xt on cable 2 warmups 20 reps
tri rope pushdown 1 warmup 15 reps
pullups various grips 4 work sets 15-6 reps
incline dumbbell 2 warmup 4 work sets 10 reps ascending weight
iso lateral lat pulldown 4 work sets 15-10 reps various weights
flat dumbbell bench 4 work sets 10 reps ascending weight
bent over row under grip 4 work sets 15-12 reps ascending
superset 4 worksets 15 reps light weight
decline hammer press
low cable pully crossover
superset 4 worksets 10 reps heavy deads/light on pulldown
dumbbell deadlift
straight arm rope pull down

cable crunch 1 warmup 6 work sets 12 reps ascending weight
superset 4 worksets 20-15 reps light weight
reverse wrist curls
wrist curls

LISS 33mins

meal 3: 48g whey
meal 4: steamed chicken(approx 4oz), broc, carrots, 2tbsp PB

[thepump]

Huge props to you for your discipline and organization, really impressive! What are the LBM and BF changes that you are seeing weekly?


Definitly staying organized. Keep up the good work.:beerbang:

[tribal]

Definitly staying organized. Keep up the good work.:beerbang:
thanks much brotha:bowdown:

[tribal]

DAY 57 (4/13/09 continued)

meal 5: 2 tbsp PB
meal 6: 1/2 cup walnuts
meal 7: steamed chicken (approx 4oz), broc, carrots, 2 tbsp PB

[tribal]

DAY 58 (4/14/09)

meal 1: 24g whey, 1tbsp PB

gona hit legs tdy...LETS GO ISLANDERS!! TAVARES TAVARES TAVARES!!!

[tribal]

DAY 58 (4/14/09 continued)

meal 2: 30g whey, 1tbsp PB, 2 cucumbers
meal 3: 3 lite boars head hot dogs(90cal/6f/7pro), 1 hard boiled egg, 1 tbsp PB
meal 4: 30g whey, 24g casien, 3 cucumbers

didnt work out at all tdy...for some reason im exhausted after gettin 10 hours of sleep 2 days in a row???

ISLANDERS WIN!!! ISLANDERS WIN!!!

[tribal]

DAY 58 (4/14/09 continued)

im a loser i went really overboard on cals ystrdy

meal 5: 3 lite boars head hot dogs(90cal/6f/7pro), 1 turkey burger, 2 cucumbers
meal 6: approx(a tiny bit more) 1/2 cup cashews
meal 7: approx(a tiny bit more) 1/2 cup cashews
meal 8: 6 egg whites-2 whole eggs scrambled, 3 pieces of canadian bacon, 2 eggs over easy, 4 pieces of bacon, lettuce, tomato

DAY 59 (4/15/09)

meal 1: 30g whey, 24g casien

[tribal]

on day 57 i forgot to mention i took 250mcg of cab....im gonna take that dose today, so cab 250mcg as of day 59

[tribal]

DAY 59 (4/15/09 continued)

meal 2: broc, lettuce, 2tbsp olive oil, 2tbsp balsamic vinegar, stevia meal 5: 3 lite boars head hot dogs(90cal/6f/7pro), 1 turkey burger, 2 cucumbers
meal 3: 3 turkey burgers, 1 boars head lite hot dog, 1 chicken hot dog

[tribal]

cant remember which one i fucked up but on one of these damn days i ate some other shit and cant remember which day it was FUCK!! :mad: im neva skippin a day when i write this down again!!

DAY 60 (4/16/09)(day 59 & 60 are pretty close to what it says although i dont remember everthying exact)

LISS 60mins

meal 1: 48g whey, 2 cucumbers
meal 2: 3oz spinach, 3oz lettuce, 2tbsp olive oil, 2tbsp balsamic vinegar, cucumber
meal 3: 24g casien, 36g whey
meal 4: 3 eggs hardboiled, 1 tbsp PB, 3oz spinach, 3oz lettuce, 2tbsp olive oil, 2tbsp balsamic vinegar
meal 5: 30g whey, 1tbsp PB
meal 6: 30g casien, 24g whey

DAY 61 (4/17/09)

meal 1: 24g whey
meal 2: 24g whey

train PART 1 legs mod weight/mod reps
tri xt warmups
squats 2 warmups 4 work sets 10 reps
rotator & forearm warmups
deadlift 2 warmups 5 work sets 10 reps ascending weight
meal 3: 24g whey (had this immediately after above exercises then continued workout)

train PART 2 shoulders/arms/calves/forearms light weight/hi reps
dumbbell press 2 warmups 3 work sets 12 reps ascending weight
superset 3 work sets 15 reps
close grip bench
alternate dumbbell curls
superset 3 work sets 15 reps
leg xt
leg curls
superset 3 work sets 15 reps
rear laterals
back xt
superset 3 work sets 15 reps
rope push downs
hammer rope
superset 3 work sets 15 reps
side laterals
seated calf machine
superset 3 work sets 15 reps
shrugs
calves on leg press
superset 3 work sets 15 reps
tri xt cable
incline curl

reverse curl 3 work sets 15 reps
wrist curl 3 work sets 20 reps
cable crunch 5 work sets 12 reps

meal 4: 48g whey, 2-3oz chicken breasts, broc, 2tbsp PB
meal 5: 4tbsp PB, 3oz spinach, 3oz lettuce, 2tbsp olive oil, 2tbsp balsamic vinegar
meal 6: 6oz rotis chick breast, broc, sugar snap peas
meal 7: 5oz rotis dark meat, sugar snap peas, cucumber
meal 8: 8oz chick breast, 3 cucumbers
meal 9: 2 hot dogs, sauerkraut, 4 tbsp PB


DAY 62 (4/18/09) refeed

LISS 45mins

meal 1: 36g whey, 1tbsp PB, 2 cucumbers
meal 2: 4 sushi rolls, 1 appatiezer, fried ice cream
meal 3: 4 nut bars nature valley, 16oz ice cream, 2 bananas, 1/4 cup almonds, 1/8 cup hershey syrup, 2 slice whole wheat bread w/butter

DAY 63 (4/19/09) started push/legs/pull today

meal 1: 24g whey

train chest/delts/tris mod weight/mod reps
incline dumbbell press 2 warmups 6 work sets 10 reps ascending weight every other set
cable crossover warmup
pec dec 3 work sets 15 reps finish w/burns on cable crossover
rear lateral 1 warmup 3 work sets 12 reps
rope push down 1 warmup 3 work sets 12 reps ascending weight
side laterals 1 warmup 3 work sets 12-8 reps ascending weight (last set was rest pause then drop set)
overhead rope ext 1 warmup 3 work sets 20-12 reps ascending weight last set was rest pause
cable crunch 1 warmup 5 work sets 12 reps
superset 3 work sets 15 reps
reverse wrist curls
wrist curls

meal 2: 48g whey
meal 3: steamed chicken approx 4 oz, broc, 1 tbsp PB

[tribal]

forgot to mention that i did LISS 20mins post workout, an took 500mcg cab

[tribal]

DAY 63 (4/19/09 continued)

meal 4: 30g whey, 1/4 cup chopped almonds
meal 5: 30g whey, 1tbsp PB
meal 6: 10 hot wings(even tho doin keto pulled most of the skin off), 3 pickles

[tribal]

DAY 64 (4/20/09) started push/legs/pull today

train legs/calves/abs mod weight/mod reps
squats 2 warmups 4 work sets 10 reps
stiff deadlifts 3 work sets 12 reps
leg press 3 work sets 12 reps
calves on leg press 3 work sets 15 reps hold stretch @ end of each set
seated claves 3 work sets 20 reps
cable crunch 5 light work sets 12 reps
reverse wrist curls 3 work sets 15 reps
wrist curls 3 work sets 15 reps
LISS 20mins

meal 1: 48g whey

[tribal]

i forgot to weigh myself ystrdy morn and this morn so i weighed myself pwo b4 i ate anythin for the day and weighed 164-165...ill weigh myself tmrw morn when i get up to make sure thats the starting weight of my 8 week diet...i hope to be about 157 at the end of the 8 weeks, somewhere btwn 8-10% bf

[tribal]

DAY 64 (4/20/09 continued)

meal 2: 6oz chicken (dark meat), cucumber
meal 3: 30 g whey, 2tbsp PB
meal 4: 2tbsp PB

[tribal]

DAY 64 (4/20/09 continued)

meal 5: 3 cucumbers

DAY 65 (4/21/09)

meal 1: 30g whey, 1tbsp PB, 1 cucumbers
meal 2: 30g whey, 1tbsp PB, 2 cucumbers

[tribal]

DAY 65 (4/21/09 continued)

meal 3: 6oz chicken (white meat from rotisserie chicken), 6 pickles
meal 4: 6oz chicken (white meat from rotisserie chicken), 1 cucumbers, lettuce, vinegar, 1 tsp olive oil, stevia
meal 5: approx 3tbsp PB, w/chopped almonds mixed in

[tribal]

DAY 66 (4/22/09)

meal 1: 30g whey, 1tbsp PB, 1 cucumbers

[tribal]

DAY 66 (4/22/09 continued)

train back/bis/abs mod weight/mod reps
pullups various grips 4 work sets 15-6 reps
bent over row 1 warmup 3 work sets 10 reps
Hammer Strength Iso-Lateral Front Lat Pulldown 3 work sets 15-12 reps ascending weight
superset 2 work sets 20 reps
cable rope pull (like a dumbell row but 2 arms pulling rope into armpits)
straight arm pull down

dumbbell curls 1 warmup 4 work sets 12-7 reps ascending weight
hammer rope curl 4 work sets 20-15 reps
spider curls 4 work sets 10 reps
dumbbell shrugs 4 work sets ascending weight
cable crunch 1 warmup 5 work sets 12 reps
reverse wrist curl 3 work sets 15 reps
wrist curls 3 work sets 15 reps
LISS 30 mins

meal 2: 48g whey
meal 3: 6-7 pickles, 4oz dark meat from rotisserie chicken

[tribal]

DAY 66 (4/22/09 continued)

meal 4: 30g whey, 15 almonds
meal 5: lettuce, vinegar, stevia, pickle, 3 whole eggs, 15 almonds
meal 6: 4tbsp PB, 3 cucumbers, 36g casien

[tribal]

DAY 67 (4/23/09)

LISS 91mins (pee break) finished 29 more mins on lowest level same speed

meal 1: 48g whey, 15 almonds, 3 cla, 3 fish oil, huge salad(lettuce, spinach, vinegar, cucumber, stevia)
meal 2: 3oz veal liver, 5oz sirloin(lean), 8 fish oil, the rest of the above salad, 1 pickle, 2 cucumbers in vinegar

[tribal]

DAY 67 (4/23/09 continued)

meal 3: 2 more cucumbers in vengar, 36g casien

[tribal]

DAY 68 (4/24/09)
meal 1: 24 whey

train chest/delts/tris mod weight/mod reps
incline dumbbell press 2 warmups 8 work sets 10-8 reps ascending weight every other set
cable crossover 1 warmup 3 work sets 15 reps
rear lateral 1 warmup 3 work sets 12 reps
rope push down 1 warmup 3 work sets 12-10 reps ascending weight last set was a drop
side laterals 1 warmup 3 work sets 12-8 reps ascending weight
overhead rope ext 1 warmup 3 work sets 20-12 reps ascending weight
tri xt on cable few burn sets
LISS 5mins lol

meal 2: 48g whey
meal 3: 3 cucumbers, 15 almonds, 6 fish oil, 4 pickles
meal 4: large egg drop, steamed tofu, veggies

DAY 69 (4/25/09) refeed day

meal 1: 20 almonds, 15g whey
meal 2: 20 almonds, 6 fish oil
meal 3: chicken roll, few pieces choc, ben & jerrys 1/2 pint, few italian cookies, 5 quaker chewy bars

[tribal]

DAY 69 (4/25/09 continued)

meal 4: 36g casien

DAY 70 (4/26/09)

meal 1: 30g whey, 24 casien, 1tbsp PB, 6 fish oil
meal 2: 15g whey, 12g casien, 1 tbsp PB
meal 3: large salad, vinegar, stevia, 30g whey, 1/4 cup chopped almonds, 6 fish oil

[tribal]

DAY 70 (4/26/09 continued)

meal 4: 3 cucumbers, 7 hot dogs (315 cals), sauerkraut, mustard, 6 pickles, 2tbsp PB

[tribal]

DAY 71 (4/27/09)

meal 1: 30g whey

train legs/calves/back/bis mod weight/mod reps
squats 1 warmup 4 work sets 10 reps
bentover row 1 warmup 4 work sets 12-10 reps ascending weight
leg press various foot placement 5 work sets 10 reps
iso lateral undergrip lat pull down 4 work sets 10 reps ascending weight
leg press calves 4 work sets 10 reps
seated calves 4 work sets 10 reps
pullups 4 work sets 12-8 reps
dumbbell shrugs 4 work sets 10 reps
dumb curls 1 warmup 4 work sets 15-10 reps ascending weight
hammer rope 4 work sets 20-15 reps
spider curls 4 work sets 10 reps

meal 2: 30g whey
meal 3: rotiserie chicken, pickles, 1 tbsp hummus, 2 tbsp spinach dip
meal 4: rotiserie chicken, pickles
meal 5: 3 cucumbers, 2 tbsp spinach dip

DAY 72 (4/28/09)

meal 1: 30g whey, 1 tbsp PB, cucumber

train chest/delts/tris mod weight/mod weight
flat dumbbell 1 warmup 8 work sets 10-8 reps every other set ascending
rear laterals 1 warmup 3 work sets 15 reps
rope push down 4 work sets 20-15 reps
cable cross 4 work sets 15-12 reps
lateral 1 warmup 3 work sets 15-12 reps ascending weight
over head 5 work sets 20-10 reps
superset
cable crunch 5 work sets 12 reps ascending weight
tri xt on cable 3 work sets 15-12 reps

back xt 3 work sets 15 reps
LISS 30min


meal 2: 60g whey
meal 3: 4oz liver, 5oz chicken w/fat, cucumber
meal 4: 2 cucumbers
meal 5: 4oz chicken

[tribal]

DAY 73 (4/29/09)

cab 500mcg, clen 60mcg, t3 25mcg

LISS 60mins
decline bench crunch 4 work sets 20 reps

meal 1: 30g whey
meal 2: 24g whey
meal 3: steamed chicken (approx 4oz), broc
meal 4: rotisserie chicken (ate most of the chicken approx 8-10oz?, no skin), 2 cucumbers

[tribal]

DAY 74 (4/30/09)

clen 80mcg, t3 25mcg

meal 1: 30g whey

train back/bis/abs mod weight/mod reps
pullups 3 work sets 12-6 reps
t-bar row 3 work sets 20-15 reps
bentover row 3 work sets 15-12 reps descending weight
iso lateral undergrip lat pull down 3 work sets 15 reps
dumb curls 1 warmup 3 work sets 15 reps ascending weight
spider curls 3 work sets 12 reps
hammer rope 3 work sets 25-15 reps (last set was a rest pause, then drop)

meal 2: 30g whey
meal 3: 24g whey
meal 4: 2 cucumbers, 2 turkey burgers
meal 5: 2 cucumbers, 2 turkey burgers
meal 6: half baked chicken(approx 5-6oz, no skin)

DAY 75 (5/01/09)

clen 100mcg, t3 25mcg

meal 1: 30g whey
meal 2: half baked chicken(approx 5-6oz, no skin), salad w/avocado, vinegar
meal 3: 30g whey, cucumber
meal 4: 2 cucumbers

[tribal]

DAY 75 (5/01/09 continued)

meal 5: steamed chicken(approx 4oz), broc
meal 6: 2 cucumbers, salad, vinegar

[tribal]

DAY 76 (5/02/09)

clen 120mcg, t3 25mcg

train chest/delts/tris light weight/mod high reps
smith bench 1 warmup 3 work sets 15 reps
smith incline 3 work sets 15 reps
rear laterals 4 work sets 15 reps
rope push down 3 work sets 15 reps
cable cross 4 work sets 15 reps
lateral 3 work sets 15reps
over head rope 3 work sets 15 reps
superset 4 work sets 10 reps
reverse wrist curl
wrist curl

meal 1: 48g whey
meal 2: refeed: hot dog w/bun, a handfull of potato chips an pretzels w/salsa, brownie, 2 pieces of a chicken cutlet hero(the kind of hero you order from a deli for parties..2 pieces of it), 1/2 pint ice cream, fried potatos JOJO'S, one large 16oz vodka drink w/ocean spray no carb, a few jello shots made with full sugar jello

DAY 77 (5/03/09)

clen 20mcg, t3 12.5mcg

LISS 30mins

meal 1: 48g whey
meal 2: 24g whey
meal 3: whole baked chicken (approx 10oz no skin), 2 cucumbers
meal 4: 36g casien

DAY 78 (5/04/09)

clen 20mcg, t3 12.5mcg

meal 1: 48g whey

[tribal]

DAY 78 (5/04/09 continued)

train back/bis/abs mod weight/mod reps
iso lateral undergrip lat pull down 1 warmup 3 work sets 15 reps ascending weight
dumbbell deadlifts 3 work sets
straight arm pull downs 3 work sets 15 reps ascending weight
dumbbell shrugs 3 work sets 15 reps
ez bar curls 1 warmup 3 work sets 8 reps
concentration curls 3 work sets 10 reps
hammer rope 3 work sets 25-15 reps (last 2 sets were rest pause)
back xt 4 work sets 20 reps
cable crunch 3 work sets 15 reps light weight reps done slow
decline crunch 3 work sets 20 reps
LISS 30miins

meal 2: 2 cucumbers
meal 3: 48g whey
meal 4: steamed chicken(approx 5oz), broc
meal 5: 24g whey, 24g casien
meal 6: hot dog

[tribal]

DAY 79 (5/05/09)

LISS 2hours
decline crunch 4 work sets 20 reps

meal 1: 48g whey, cucumber, 6 fish oil's, 2 cla's
meal 2: 4 whole eggs, 2 cucumbers

[tribal]

DAY 79 (5/05/09 continued)

forgot to mention: clen 20mcg, t3 12.5mcg, finasteride 1mg

meal 3: 48g whey, cucumber, 6 fish oil's, 2 cla's
meal 4: 4 whole eggs, 2 cucumbers
meal 5: 24g casein, 24g whey, 6 fish oil's, 2 cla's

[tribal]

i did wake up this morn a dehydrated 156, which is down from 166
im bored so i calculated my macros for today although i never do
cals 1352
pro 192
fat 60
carbs-very little from only cucumbers and whey(and poss stevia??????????)

[tribal]

DAY 80 (5/06/09)

finasteride .5mg

train chest/delts/tris light weight/high reps
iso-hammer incline machine 1 warmup 4 work sets 15 reps ascending weight
iso-hammer flat bench machine 3 work sets 15 reps
cable cross 4 work sets 15 reps
rear laterals 1 warmup 3 work sets 15-12 reps
over head rope 1 warmup 3 work sets 15 reps
lateral 3 work sets 15reps
rope push down 3 work sets 15 reps last set rest pause, forced reps
superset
reverse wrist curl 4 work sets 12 reps
wrist curl 4 work sets 15 reps

cable crunch 3 work sets 12 reps light weight slow reps
hanging chair crunches 3 work sets 15-20 reps
LISS 6mins and 30 seconds lol

meal 1: 48g whey, 6 fish oil's, 2 cla's
meal 2: 4 whole eggs
meal 3: 48g whey, 3 cucumbers, 6 fish oil's, 2 cla's
meal 4: 1/2 baked chicken, 3 cucumbers
meal 5: 4 whole eggs, 1 cucumbers

[tribal]

DAY 81 (5/07/09)

finasteride .5mg, cab 500mcg

meal 1: 48g whey, 8 fish oil's, 2 cla's
meal 2: steamed chicken(approx 5oz), broc, 8 fish oil's, 2 cla's
meal 3: 48g whey, 4 cucumbers, 1 whole egg, 6 fish oil's, 2 cla's
meal 4: 1/2 baked chicken, 8 fish oil's
meal 5: 24g whey, 24g casein, 6 fish oil's, 2 cla's

[tribal]

DAY 82 (5/08/09)

finasteride .5mg

train back/bis/hams/abs mod weight/mod reps
ham curls 3 work sets 15 reps
deadlifts 3 work sets 10 reps
superset 3 work sets
pullups 10-8 reps
straight arm pulldowns 15 reps

iso lateral undergrip lat pull down 3 work sets 15 reps ascending weight
dumbbell shrugs 3 work sets 20 reps
ez bar curls 1 warmup 3 work sets 8 reps
concentration curls 3 work sets 12 reps
hammer rope 3 work sets 20-15 reps (x reps on last set)
cable crunch 3 work sets 15 reps light weight reps done slow
reverse wrist curl 3 work sets 15 reps
wrist curl 3 work sets 20 reps
LISS 20miins

meal 1: 48g whey
meal 2: steamed chicken(approx 5oz), broc, 8 fish oil's, 2 cla's
meal 3: 48g whey, 8 fish oil's, 2 cla's
meal 4: 1/2 baked chicken(approx 7oz), 8 fish oil's
meal 5: 48g whey, 8 fish oil's, 2 cla's
meal 6: 24g whey, 24g casein, 8 fish oil's, 2 cla's

[tribal]

DAY 83 (5/09/09) refeed tnite!! :D:beerbang::popcorn::bowdown:
finasteride .5mg

LISS 40mins

meal 1: 48g whey, 8 fish oil, 2 cla

[tribal]

DAY 83 (5/09/09 continued)

never ended up gettin the finasteride in

meal 2: 48g whey, 8 fish oil, 2 cla
meal 3: 1 piece of cake, chicken marsala hero 12", 1 piece juniors cheesecake, 2 slices pizza, 2 large oranges, fried macaronie cheese, fried snickers bar, fried twinkie, fried reeces peanut butter cups, 2 scps vitagro, 8 fish oils

[tribal]

DAY 84 (5/10/09)

last night was my refeed meal, and today starts the first of 4 days with only veg/pro days, which go back to fish oil fat days for 3, with the cheat meal on the 3rd day at night...since im ony 3 weeks away from vaca im prob not goin to do any more refeeds(and if i do, im gonna keep them as clean as poss..maybe 2 or 3 yams and thats it)

i actually took off from work so i could go to the gym today lol :eek: