RichDC2 - M4BTEAM SUPER-10 Transformation Journal

[RichDC2]

http://www.rxmuscle.com/images/barry/MCoalitionbanner.gif (http://www.m4bteam.com)

STATS
5'11"
228lbs
38 yrs old

Goals
Lose the spare tire and be under 10% BF
Gain some more strength

Diet
Following Dave's outline Keto diet for past 2 weeks. I have much more to learn on diet, Please advise of changes along the way.
Current Diet as of the last 2 weeks
Each meal has approx. same macro's of 55 Protien, 20 gr Fat, Carbs are run off from veggies only.
Total Daily numbers are:330gr Protien, 120gr Fat, 9gr Carbs

Meal 1
10 omega 3 eggs, 4 yolks cooked in 1-tbsp Mac Oil
1 cup green beans
1 cup of Green Tea
Meal 2
8oz Chicken breast
1/2 cup of chopped almonds
Meal 3
55 gr. Whey protein
1-tbsp Mac oil
Meal 4
8oz chicken breast
1 cup grean beans
1 tbsp Mac oil
1 cup green tea
Meal 5
6oz Salmon
1 cup green tea
Meal 6
55gr cassien
1/3 cup chopped almonds

Daily Supplements
2-3 gr Vitamin C
1000iu Vitamin E
1500mg Vitamin B-12
5000iu Vitamin D-3
5 gr Fish Oil
200mg Co Q-10
Super Enzymes with food meals
ZMA
ALA 100mg
IML Advanced Cycle support 2x Daily
Liv 52 with food meals
EFX Kre-Alkalyn 4.5 grams post workout
Jack3d half scoop pre-workout
Dribrose 2gr pre-workout

Medications:
Lipitor 10mg
Entocort 3mg (Anti-inflammatory for Chrons)
Hydrocodone 10/500 x2 daily

AAS
2.5 IU ED Serostim HGH upon waking
100mg EOD in a.m. Test Prop Weeks 2-9
75 mg EOD in a.m. NPP weeks 2-9
250iu 2x a week in a.m. HCG
12.5mcg ED at night aromasin
1 cap ED IML Super DMZ 2.0 Weeks 1-6
3 caps ED IML OstaRX Weeks 7-12
After week 9 TRT dose of Test Prop 40mg EOD

Training/Cardio
Cardio will be performed 6 days a week Am fasted. I will do another session 3x a week in the p.m also. all sessions will be 30-45 min up to 120bpm
All weight training sessions will be performed in the pm

Monday am/pm cardio/abs/calves
Tuesday am cardio Chest/Bi's
Wednesday am/pm cardio/
Thursday am cardio Hams/Quads
Friday am/pm cardio/abs
Saturday am cardio Shoulders/Tri's/calves
Sunday Back/traps/rear delts

I normally train 3-4 exercises per bodypart with 3-4 sets each 1-2 till total failure, sometimes using rest pause and forced reps on last rep or 2 only.
Most upper body exercises are in the 6-12 rep range
Legs are 8-15 and sometimes 20+ reps
All reps in every exercise are performed with full range of motion
All reps in every exercise are performed with a 2-4 second negative even on forced reps.
I love to train to extreme failure with heavy weight, this is a staple for me. At times I have to back of on intensity because I sometimes get migranes after I leave the gym.
I will outline my daily workouts with poundages as it helps me to keep track of my progress.

I am a Union Sheet Metal Worker. At times my job is physically demanding for 8hrs a day, I will make adjustments to training/diet due to this if I feel the need.

I Thank M4BTEAM and The RXMuscle community including the Mods for this opportunity! As you will see I will be working my ass off!

If anyone feels the need to help in anyway please do not hesitate, I will heed any advice!
Thanks again
Now let me get this MOTHER FUCKER started!

[~Maz~]

~ Welcome to the SUPER-10!! Looking forward to following your journey!! ~ :cheerleader:

[RichDC2]

Forgot to mention Water intake is 1-2 gallons ED
Also 50mg of T4 ED in am upon waking

[RichDC2]

Today Workout
Hams/Quads in order of exercise
Seated leg curl 50x12 60x12 90x12 110x10
Lying leg curl 110x12 110x10 125x10
Leg Extension 50x15 70x15 150x12 190x12 210x8
Leg Press 3px20 5px15 7px15 drop set 4px25 plates are each side
Squat machine where pads are on your shoulders and plates go on the sides even with shoulders
2px15 3px15 4px12 plates are each side
Single leg extension 40x20 one set

Diet was exact to note above
no cardio today

[heavyiron]

Looks like a solid plan brother now hit it hard!

["Rodz"]

Nice start man, plan looks good!!!

[bad rad]

Got to agree with Mike, that's a solid plan.

[Big Barry]

First post was excellent... i'm really getting a feel for that plan! If you stick to that macro range you could be completely shredded by the end of this. LOL

Good luck to you, brother!... Kick some ass!!!


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[M4BTEAM]

Good luck Rich. Your plan looks incredible!

[guruhonza]

Great plan. I have no doubt you'll have great results. Good luck

[IslandGirl]

Looks like you got it all planned out. Wishing you the best!

[PFEPerformance]

GOOD LUCK!! :cheerleader:

[TheRage93]

dang man, you have it all planned out and everything! goodluck man... subbed!

[Taylor Normandeau]

10 eggs? Beastly, I do 5 for breakfast every day in coconut oil. Go get it man, best of luck

[RichDC2]

1/18/13
Morning Weight 220.6
Rest day. No training No cardio Back to work Tuesday after a 9 month layoff, extremely exhausted and sore. Need to rest today to re-energize for tomorrow.
Diet was standard Keto today except Meal 4 had 2 double cheesburgers and large fries from 5 Guys. Needed a cheat meal, haven't had one in 2 weeks and have been dropping a pound a day for the last 4 days without cardio. I believe this is due to my job.
Meal 1
10 omega 3 eggs, 4 yolks cooked in 1-tbsp Mac Oil
1 cup green beans
1 cup of Green Tea
Meal 2
8oz Chicken breast
1/2 cup of chopped almonds
Meal 3
55 gr. Whey protein
Meal 4
2 double cheesburger
1 large fries
From 5 Guys
Meal 5
55gr cassien
1/3 cup chopped almonds

[Big Barry]

Meal 4 had 2 double cheesburgers and large fries from 5 Guys. Needed a cheat meal, haven't had one in 2 weeks

Bet your muscles felt full after that. lol... especially after a couple of weeks on keto!

[TheRage93]

Bet your muscles felt full after that. lol... especially after a couple of weeks on keto!
Oh fuck yea! Ultra low carbs suck

[RichDC2]

Yes! It feels like I did a high rep workout on the first few days of creatine! Totally pumped!

[Big Barry]

Yes! It feels like I did a high rep workout on the first few days of creatine! Totally pumped!

It's an awesome feeling... usually the next workout is killer!

[bad rad]

Might take a bit to adapt to no carb lifting, they tend to blunt the next day soreness. You should see some drastic changes on that plan.

[TheRage93]

Glycogen levels are diminished. Rep training becomes 10x harder. Pumps are ridiculous too.

[RichDC2]

1/19/13 Saturday
Morning Weight 220.6
I gained .6 lbs from my cheat meal last night! Not to bad I thought it would be over 3lbs.
AM Fasted Training
Shoulders/Tri's/Calves
All reps performed with a 2-4 second negative, a 1-2 second positive and a 1 count at stretch and contraction.
Rest time between sets is 30-60 seconds, I like fast paced.
I don't know if fasted training is a good idea I feel Ok but not as strong as when I have a meal first. I do this because I don't do cardio around my weight training sessions and I know my heart rate is up enough to burn some fat similar to fasted cardio. Am I correct on this?

Seated Machine Laterals Weight stack in front
50x15
70x15
130x12 just short of failure at 12
160x10 complete failure with 4 second negative

Seated Hammer iso shoulder press (pps=plates per side)
1 pps x15
2 pps x12
2 pps +25s x10
3 pps x5 failure with 4 second negative
dropset
1 pps x 12 complete failure with 2 half reps

Dumbell Front Raise
30x10
35x10
40x10 complete failure with 2 half reps

Cable side latteral single arm
30x10
50x6 to complete failure slight cheat on last rep with 4 second negative
Dropset
20x12 complete failure slightly faster tempo
Triceps
Cable pressdown standing with back to pad
50x10
70x10
100x8 complete failure slight cheat on last rep

Flat Barbell Close Grip Bench press, wrists touch chest and squeeze at top with full extension
135x12
185x8
185x6 failure

Seated one arm overhead dumbell extension
30x10
40x6 failure
Dropset
22.5x10
Calves
Seated Calf Press machine
190x10
230x10
250x8
270x6

[RichDC2]

Now that I am back to work I will be buying my food from Trader Joe instead of Sam's Club.
I am curious if all this grass fed organic shit will do to my body.
I will post Meals at end of each day.
I will post some more pics later tonight or tomorrow am.

[D-NUTZ]

In for food pics!

I gained 3.5 from my cheat last night lol. Almost like clockwork.

Nice log so far dude.

[TheRage93]

Now that I am back to work I will be buying my food from Trader Joe instead of Sam's Club.
I am curious if all this grass fed organic shit will do to my body.
I will post Meals at end of each day.
I will post some more pics later tonight or tomorrow am.

Maybe you'll look like John meadows! Lol

[TheRage93]

In for food pics!

I gained 3.5 from my cheat last night lol. Almost like clockwork.

Nice log so far dude.
Damn dude lol.

[RichDC2]

1/19/13 Saturday
Diet
Meal 1
10 eggs 4 yolks Omega 3 Eggs cooked in 1 tbsp Mac oil with pepper and dab of salt
1 cup spinich
1 cup green tea
8 oz water with 1 tbsp apple cider vinegar

Meal 2
60gr Whey protien
2 tbsp natty pb

Meal 3
9 oz chicken breast with 1 tspn ketchup
1 cup green beans
1/3 cup chopped almonds

Meal 4
4 oz 90/10 beef

Meal 5
60 gr Cassien protien
1 tbsp mac oil

Woke up a little late missed a meal, I feel its not a loss as I upped the others and had a cheat meal last night.
Started NPP@75mg
Started Super DMZ 2.0 1 cap with meal 1
Started Test E 300mg last week and 200mg today waiting on prop to switch out
HGH is at 2.5 iu ed will up this to 4-6 after a few weeks
T4 is @ 40mg ed I will up this to 75 when GH is increased
No AI or HCG in a few more days.
This will be my 3rd cycle I have never used prop or npp only test e and deca.
Bp is 120/75
Pulse is 65bpm
Feeling good today's workout was dedicated to my Dad today is his Birthday, he would have been 64. He passed 11 yrs ago. I was very close to him. He is the reason why myself and my brother train. He trained every other day for over 30 yrs never missed. I grew up watching him train in our basement I still have the Dan Luarie 100 plates! He never competed but was always the big guy to the people that knew him he was 5'9 230. He is my partner every time I train.

[M4BTEAM]

Great work Rich. You look like you really mean business!

[RichDC2]

Maybe you'll look like John meadows! Lol
LOL I hope so!

[RichDC2]

Great work Rich. You look like you really mean business!
Thank You!

[bad rad]

Feeling good today's workout was dedicated to my Dad today is his Birthday, he would have been 64. He passed 11 yrs ago. I was very close to him. He is the reason why myself and my brother train. He trained every other day for over 30 yrs never missed. I grew up watching him train in our basement I still have the Dan Luarie 100 plates! He never competed but was always the big guy to the people that knew him he was 5'9 230. He is my partner every time I train.

Respect bro, I hope to have that relationship with my boys too.

["Rodz"]

Got to agree with Mike, that's a solid plan.

^^^smart guy

[TheRage93]

I ALSO WISH to have some kind of iron bond with my future children. I watch the Lilliebridge family (powerlifters) and get jealous lmao

[RichDC2]

141201
Meal 1
10 eggs 4 yolks Omega 3 eggs with a dash of s&p
1 cup organic green beans
1 cup green tea
1 cup water w/ apple cider vinegar
Daily vitamins/supplements

[TheRage93]

141201
Meal 1
10 eggs 4 yolks Omega 3 eggs with a dash of s&p
1 cup organic green beans
1 cup green tea
1 cup water w/ apple cider vinegar
Daily vitamins/supplements

that looks really good actually.

[RichDC2]

1/20/13 Sunday
Morning Weight 219.8 lbs
AM fasted training
Back/traps/rear delts
Exercises in order of performing them
All reps with a 2-4 second negative 1-2 second positive and 1 second on stretch and contraction.
Pullover Machine
50x15
70x15
110x12
150x10
190x8 total failure with 1 half rep and 4 second negative on last rep

Cable Pulldown underhand medium grip
150x12
180x10
200x8 total failure with 4 second negative on last rep

Dumbell Row
70x12
100x12
130x8 total failure with 4 second negative on last rep

T-bar Row wide grip pull high to top of chest
2px8
2p+25 x8 total failure with 4 second negative on last rep

Hammer strength DY Row
2pps x 10
2pps+25pps x 8 total failure
dropset
1pps x10 hold contraction for 4 seconds and negative for 4 seconds

Hyperextension
x10
holding 25lbs x10
holding 25lbs x 8 total failure squeeze at contraction for 2 seconds every rep

Barbell shrug to front all reps hold at top contraction for 2 seconds
135x15
225x12
275x10
315x8 total failure

Face down incline dumbell shrug
40x12
50x10
60x10 total failure

Rear Delt Machine feet behind body
50x12
50 x12
50x12
50x12 total failure

I don't know if test is kicking in or its in my head but libido kicking in and feeling alpha.
Strained my left lat on the barbell shrugs got out of the groove. This has happened before and RICE usually makes it better in a few days. Most likely starting to overtrain feeling sore in my whole body from returning to work after 9 months of sitting on my ass! Work is very physical. I get caught up on what day of the week it is and what I have to do then listening to my body. I will take a few days off training to recoup and do cardio.

[TheRage93]

1/20/13 Sunday
Morning Weight 219.8 lbs
AM fasted training
Back/traps/rear delts
Exercises in order of performing them
All reps with a 2-4 second negative 1-2 second positive and 1 second on stretch and contraction.
Pullover Machine
50x15
70x15
110x12
150x10
190x8 total failure with 1 half rep and 4 second negative on last rep

Cable Pulldown underhand medium grip
150x12
180x10
200x8 total failure with 4 second negative on last rep

Dumbell Row
70x12
100x12
130x8 total failure with 4 second negative on last rep

T-bar Row wide grip pull high to top of chest
2px8
2p+25 x8 total failure with 4 second negative on last rep

Hammer strength DY Row
2pps x 10
2pps+25pps x 8 total failure
dropset
1pps x10 hold contraction for 4 seconds and negative for 4 seconds

Hyperextension
x10
holding 25lbs x10
holding 25lbs x 8 total failure squeeze at contraction for 2 seconds every rep

Barbell shrug to front all reps hold at top contraction for 2 seconds
135x15
225x12
275x10
315x8 total failure

Face down incline dumbell shrug
40x12
50x10
60x10 total failure

Rear Delt Machine feet behind body
50x12
50 x12
50x12
50x12 total failure

I don't know if test is kicking in or its in my head but libido kicking in and feeling alpha.
Strained my left lat on the barbell shrugs got out of the groove. This has happened before and RICE usually makes it better in a few days. Most likely starting to overtrain feeling sore in my whole body from returning to work after 9 months of sitting on my ass! Work is very physical. I get caught up on what day of the week it is and what I have to do then listening to my body. I will take a few days off training to recoup and do cardio.

good volume you got going on. I like tempo training, it's different for sure. what kind of test are you using anyway? usually you do notice a difference in libido first lol, I can tell you that first hand lmao

[guruhonza]

You killed it with those negatives! Do you believe them or what's ur take on them?

[RichDC2]

I got into Dorian's training philosophies about 6 months ago and I've gained a lot of strength and size since incorporating them. I can use a lighter weight and make it feel heavier by doing that which helps me with my previous injuries. It also helps me control and concentrate on each rep instead of the whole set and raises the intensity level. I just love fighting weight as long as i can!

["Rodz"]

I got into Dorian's training philosophies about 6 months ago and I've gained a lot of strength and size since incorporating them. I can use a lighter weight and make it feel heavier by doing that which helps me with my previous injuries. It also helps me control and concentrate on each rep instead of the whole set and raises the intensity level. I just love fighting weight as long as i can!

Very smart way to make the most out of every rep, I'm gonna read up on some of his back advice before I train tonight.

[Big Barry]

I think Dorian advocated 1 sec positive, 2 secs static, 3 secs Negative... total of 6 seconds per rep. Pretty brutal, but hey... look at the guy - He was a f#ckin' beast!

[RichDC2]

Very smart way to make the most out of every rep, I'm gonna read up on some of his back advice before I train tonight.
Go kill it Mike! Watch the back session on Blood&Guts before you go!

[Big Barry]

Go kill it Mike! Watch the back session on Blood&Guts before you go!

Agreed... Get someone to shout abuse at you too like Yates did.... "I RAPED YOUR MOTHER YATES! C'MON GET ANGRY YATES! I RAPED HER YATES!"

[RichDC2]

I think Dorian advocated 1 sec positive, 2 secs static, 3 secs Negative... total of 6 seconds per rep. Pretty brutal, but hey... look at the guy - He was a f#ckin' beast!Yes he did, I just change the tempo it a little on different weeks to change it up some. One thing I stay consistent with is at least a one count on each of the phases.

[RichDC2]

O snap I just bought a new recumbent bike for the house! Yippee no excuse for more cardio!

[bad rad]

I had his DVD and he lifted very explosively with free weights but pretty controlled on the machines.

[Big Barry]

Yes he did, I just change the tempo it a little on different weeks to change it up some. One thing I stay consistent with is at least a one count on each of the phases.

Great idea... that's bound to keep shocking the muscle. I need to try that instead of throwing the weights around like a maniac. lol

[RichDC2]

I had his DVD and he lifted very explosively with free weights but pretty controlled on the machines.
Yes he was always in control with perfect form and full range of motion

[RichDC2]

Great idea... that's bound to keep shocking the muscle. I need to try that instead of throwing the weights around like a maniac. lol Brother I did that for years! I got stronger but got 4 herniated disks and nerve damage out of it! Hardly put on any size either, although I had no clue how to eat either. After 4 yrs or so out of the gym for fear of getting hurt again I slowly eased into it, since I discovered RX the past 8 months or so I learned how to train a lot smarter, learned how to diet much better and learned I needed the right supplements to help too! I am now just as strong and don't get hurt as often as before! lol

[TheRage93]

I think Dorian advocated 1 sec positive, 2 secs static, 3 secs Negative... total of 6 seconds per rep. Pretty brutal, but hey... look at the guy - He was a f#ckin' beast!
Fuck that lol. Talk about hypertrophy and pain!!!

[TheRage93]

Agreed... Get someone to shout abuse at you too like Yates did.... "I RAPED YOUR MOTHER YATES! C'MON GET ANGRY YATES! I RAPED HER YATES!"

I think that would very much build awkward aggression.

[RichDC2]

1/20/13 Sunday
Diet
Meal 1
10 eggs 4 yolks cooked in 1 tbsp mac oil
1 cup of green beans

Meal 2
60 gr whey
1 tbsp mac oil

Meal 3
60 gr Cassien
1/3 cup sliced almonds

Meal 4
9oz Chicken
1 cup green beans

Meal 5
10 oz Salmon

Meal 6
50 gr Whey
1 tbsp mac oil

[RichDC2]

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[D-NUTZ]

You look like you with have a pretty decent base once you strip that fat off.

[TheRage93]

hmm you look like you have lats going on bro. keep up the hard ass work man.

[RichDC2]

Thanks guys

[RichDC2]

1/21/13 Monday
Morning Weight 219.4
No weight training today
PM Cardio 35 min Recumbant bike
Macro's 330gr Protien 125 gr Fat
Meal 1
10 eggs 4 yolks in 1 tbsp mac oil with dash s/p
1 cup green beans
Meal 2
10oz chicken breast
1/3 cup sliced almonds
Meal 3
60 gr Whey
Meal 4
6 whole eggs
1 cup green beans
Meal 5
4 oz 90/10 beef
Meal 6
60 gr cassien
Changing up Super Dmz to Osta RX. If Heavy Iron is doing that I figure its a good thing!
I'm still trying to lower my cholesterol and I don't thing taking Dmz is a wise choice.
My back is sore as shit from yesterday's session which completely sucks in work where I am bending down all day, day after leg's is fun too!

[TheRage93]

1/21/13 Monday
Morning Weight 219.4
No weight training today
PM Cardio 35 min Recumbant bike
Macro's 330gr Protien 125 gr Fat
Meal 1
10 eggs 4 yolks in 1 tbsp mac oil with dash s/p
1 cup green beans
Meal 2
10oz chicken breast
1/3 cup sliced almonds
Meal 3
60 gr Whey
Meal 4
6 whole eggs
1 cup green beans
Meal 5
4 oz 90/10 beef
Meal 6
60 gr cassien
Changing up Super Dmz to Osta RX. If Heavy Iron is doing that I figure its a good thing!
I'm still trying to lower my cholesterol and I don't thing taking Dmz is a wise choice.
My back is sore as shit from yesterday's session which completely sucks in work where I am bending down all day, day after leg's is fun too!
Nice man. What do u say your carb intake a day is? Pretty low I see!

[RichDC2]

Nice man. What do u say your carb intake a day is? Pretty low I see!
Probably less than 30. Carbs only come from the veggies ,almonds and a couple from the whey and cassien. No direct carb foods.

[Big Barry]

Probably less than 30. Carbs only come from the veggies ,almonds and a couple from the whey and cassien. No direct carb foods.

30 carbs or less and I just call it a zero carb diet. lol

Weight should fall off using your plan, it will be interesting to see how you look in 3 or 4 weeks.

[TheRage93]

Probably less than 30. Carbs only come from the veggies ,almonds and a couple from the whey and cassien. No direct carb foods.
That's how I do it when I cut weight. When adding in carbs again, do you do some kind of linear progression? So you don't bloat and gain fat when u add carbs in again

[RichDC2]

That's how I do it when I cut weight. When adding in carbs again, do you do some kind of linear progression? So you don't bloat and gain fat when u add carbs in again
I've never done this kind of diet before! I will add them slowly though.

[RichDC2]

1/22/13 Tuesday
AM cardio 30 min recumbant bike
PM weight training
Extremely week today, no aggression, everything felt heavy no motivation. Work and this diet plus not enough sleep wearing on me, neck, back, left arm and back is bad, taking 5 loratab's a day. This is not condusive to my training. Need to rest the rest of this week with cardio only let body heal. I have not taken off in many months. Still powered through today's workout. Should have rested.
Chest/Bi's/Calves
Machine fly
50x20
70x20
110x15
130x15
Incline Barbell
145x12
145x12
195x10
195x8
Hammer Strength Iso Bench Press
1pps x12
2pps x8
1pps+25x10
1ppsx10
Cable Fly
40x12
50x12
60x10
70x10
Cable curl
60x15
80x12
100x12
120x10
Cable Concentration Curl
30x12
40x10
60x10
Dumbell Seated Curl
30x12
35x12
Wrist Curl
40x20
40x15
40x15
Hammer Strength one arm preacher curl
40x10
60x10 2 forced rep
Dropset
20x10

[RichDC2]

1/22/13 Tuesday
Diet
Meal 1
10 eggs 4 yoks
1 cup green beans
1 cup green tea
Meal 2
8oz chicken
1/3 cup sliced almonds
Meal 3
60gr Whey
Meal 4
6 oz chicken
1/2 cup green beans
Meal 5
Chipolte Bowl double steak, rice,cheese, black beans, lettuce, sour cream, quac,tomato.
Had to do it! I was lusting after D-Nutz cheat meal pic.

[TheRage93]

I've never done this kind of diet before! I will add them slowly though.

oh okay. yea be sure to them in slowly week by week.

[RichDC2]

1/23/12 Wednesday
Morning Weight 219.4
PM Cardio 35min Recumbant Bike
Meal 1
9 eggs 5 yolks s/p
1tbsp mac oil
1 cup spinich
1 cup green tea
Meal 2
6oz chicken breast
1/2 cup sliced almonds
Meal 3
60 gr Whey
Meal 4
9oz chicken tenders w/bbq suace
1/2 cup spinich
2tbsp natty pb
Meal 5
5 whole eggs
Meal 6
60gr cassien
1 tbsp mac oil

Neck and Back feeling a little better today, hopefully heals by this weekend. Still waiting on prop using cyp right now which I'm not happy about because I have npp to work with the prop because I'm pinning eod anyway. Shit happens.

Meal 5

[Big Barry]

Yeah sometimes taking a few days to charge the batteries is all that's needed. Not being fully rested can mess with your training big time.

[heavyiron]

Cyp is fine. Just pin a touch extra. Maybe 15-20% extra to make up for the ester weight.

[D-NUTZ]

Cyp is fine. Just pin a touch extra. Maybe 15-20% extra to make up for the ester weight.

Ok, just curious:

So if he wanted 250mg of cyp (and assuming its 250mg/ml), he would pin more than 1ml worth?

I am confused. I've heard about this before, but never got it explained to me.

[bad rad]

Ok, just curious:

So if he wanted 250mg of cyp (and assuming its 250mg/ml), he would pin more than 1ml worth?

I am confused. I've heard about this before, but never got it explained to me.

It's refering to the ester weights, Cyp is about twice as heavy as Prop so you get less per shot for equivalent doses, ie 100mg of Test using Prop equals 83mgs of free hormone but only 70mgs of Cyp is hormone.

[heavyiron]

Yup, Cyp has less free hormone than Prop per mg so just up the dose a bit if using Cyp.

[D-NUTZ]

Ahh ok.

Hypothetically, if I would start a cycle of 500mg test e split into two 250mg shots per week, I would need to shoot slightly more then 250mg per shot in order to get 500mg total test?

[bad rad]

No, the 500mgs refers to total weight including ester. If using Cyp you would get about 350mgs of free hormone but using Prop gives you 415mgs of free hormone. When changing ester types is when you need to increase or decrease the total dosage to even it out. So if you were using 500mgs of Test Prop weekly and switched to Test Cyp you would need about 600mgs to maintain the same amount in free hormone.

["Rodz"]

Ahh ok.

Hypothetically, if I would start a cycle of 500mg test e split into two 250mg shots per week, I would need to shoot slightly more then 250mg per shot in order to get 500mg total test?


Getting a chub thinking D may pop his cherry.






















You should totally start your first cycle in week 13.

[D-NUTZ]

No, the 500mgs refers to total weight including ester. If using Cyp you would get about 350mgs of free hormone but using Prop gives you 415mgs of free hormone. When changing ester types is when you need to increase or decrease the total dosage to even it out. So if you were using 500mgs of Test Prop weekly and switched to Test Cyp you would need about 600mgs to maintain the same amount in free hormone.

Oh. So you really have to worry about it if you are switching esters mid cycle/blast?

[D-NUTZ]

Getting a chub thinking D may pop his cherry.






















You should totally start your first cycle in week 13.

Maybe if I win.

Nah, nevermind. Steroids are illegal.

["Rodz"]

Maybe if I win.

Nah, nevermind. Steroids are illegal.


Fuck man , move to Canada.

[guruhonza]

Fuck man , move to Canada.

Steroids are legal in Canada?

["Rodz"]

Steroids are legal in Canada?

Well I wouldn't know personally since I have a prescription for my medication, but according to google, it is only illegal to purchase, sell or import them, there is no law regarding possession of a personal amount.

[bad rad]

Oh. So you really have to worry about it if you are switching esters mid cycle/blast?

Pretty much.

[D-NUTZ]

Pretty much.

Thanks for the clarification man.

[TheRage93]

So in other words cyp blows cock

[TheRage93]

Steroids are legal in Canada?
Yes I believe so

[TheRage93]

Or way lenient ^

[D-NUTZ]

Steroids are legal in Canada?

Possession is.

[TheRage93]

Possession is.
I'm moving

[RichDC2]

So in other words cyp blows cock
Damm! This is why I feel like shit! ha

[RichDC2]

2/24/13 Thursday
Morning weight 219.0
Rest Day
Meal 1
9eggs 5 yolks
1tbsp mac oil
1cup Green tea
1 cup spinich

Meal 2
8 oz Chicken brest
1/2 cup sliced almonds

Meal 3
60 gr Whey

Meal 4
8oz grass fed organic beef
1 cup green beans

Meal 5
8oz salmon

Meal 6
50 gr cassien

Still feeling very sore and achy in joints and muscle, when will this npp kick in! Mentally I cannot wait to train, physically need the rest. I am not sure if this diet is the reason for this. Still losing over a .25 lbs per day, I hope its mostly fat! Also getting very lathargic mid morning and the rest of the day. Do I need to up the fats? Do cheat meals knock me back out of ketosis?

[Big Barry]

There's no way Rich is going catabolic in his sleep with that 50g of casein before bed. I used to eat a tub of cottage cheese before bed because of the high casein content... don't know why I didn't just buy casein. lol

[TheRage93]

Getting a chub thinking D may pop his cherry.






















You should totally start your first cycle in week 13.
I agree!!!!!!!!

[TheRage93]

Damm! This is why I feel like shit! ha
Lmfao haha

[TheRage93]

There's no way Rich is going catabolic in his sleep with that 50g of casein before bed. I used to eat a tub of cottage cheese before bed because of the high casein content... don't know why I didn't just buy casein. lol
Yea..... Casein proooobably would have been suffice lol

[RichDC2]

1/25/13 Friday
Morning Weight 217.2
PM Cardio 35min recumbant bike
Raising NPP to 150mgs on Monday, Wednesday and Friday
Test E 100mgs on Monday, Wednesday and Friday
Trying to keep test lower to not bloat as much and NPP higher, hopefully I feel OK and no deca dick otherwise switching to test higher.
Feeling much better today, I think dropping weight to fast, decided to have a cheat meal and not weight train till tomorrow am. I only ate one and a half burgers, i usually can have 3 of them! I cannot wait to hit the weights, libido starting to rise, feeling more aggresive. I will be back on my original plan tomorrow.
Meal 1
9 eggs 4 yolks
1tbsp mac oil
1 cup green beans
Meal 2
9 oz chicken breast
1/2 cup sliced almonds
Meal 3
60 gr whey
Meal 4
1 1/2 double cheesburgers 1 large fries from 5 guys
Meal 5
50 gr casien

[heavyiron]

Cheats blow me out of ketosis for 2 days.

I can't do keto. It kills my power in the gym.

[RichDC2]

Cheats blow me out of ketosis for 2 days.

I can't do keto. It kills my power in the gym.
I am noticing that myself, I'm just not sure of another way to diet well enough. Maybe throw some carbs in pre/post workouts.

[TheRage93]

Cheats blow me out of ketosis for 2 days.

I can't do keto. It kills my power in the gym.
Same here, but for the sake of leaning out I guess.

[Big Barry]

Cheats blow me out of ketosis for 2 days.

I can't do keto. It kills my power in the gym.

I deliberately make sure I never go into ketosis... I try to cycle carbs specifically to avoid it.

[TheRage93]

I deliberately make sure I never go into ketosis... I try to cycle carbs specifically to avoid it.
Why is that man? Just not your cup of tea?

[Big Barry]

Why is that man? Just not your cup of tea?

Gym energy goes down the toilet big time. You get much weaker too without carbs... keto gets you very dry and you lose bodyweight fast... but that's only because carbs store water in the body and you're depleting them so much. Losing fat and water are two different things.... I lose fat just as well without keto, keep my energy levels up and can still get kick ass workouts.

I never go under 70g of carbs and I can still get very lean.

[bad rad]

I did keto during a recomp for all meals except my morning shake, it had yogurt and berries in it. It was enough to keep my strength up while losing a lot of fat.

[Big Barry]

I did keto during a recomp for all meals except my morning shake, it had yogurt and berries in it. It was enough to keep my strength up while losing a lot of fat.

Did you use keto strips to make sure you were in proper keto? Sometimes things like berries can keep you from going in. Dave even advises against eating carrots as they have too much sugar, i'd imagine berries being a lot worse than carrots.

[bad rad]

I didn't mean I enter keto but meals other than the shake were void of carbs. I should have clarified that. I tend to use blueberries mostly and they are very low glycemically.

[Big Barry]

I didn't mean I enter keto but meals other than the shake were void of carbs. I should have clarified that. I tend to use blueberries mostly and they are very low glycemically.

Yeah... i'm the same on a diet... I eat very low carbs most meals, but I just throw in enough carbs that I don't enter keto. It's always worked very well for me.

I fancy some blueberries, i'm adding them to my shopping list for tomorrow. lol

[RichDC2]

1/26/13 Saturday
Feeling good this mornig after last nights cheat meal. Dedcided to add carbs to postworkout meal today. I will coninue to add carbs in meal 1 and pw and on meal 1 on nontraining days, I can always go back to keto if no progress in a few weeks. My stregnth has been up and down but mostly down since this keto diet.
AM Shoulders/Triceps/Calves
Smith Seated shoulder press
135x15
185x10
225x4 Rest Pause x1 RP x1
Seated Laterals
25x12
30x10
35x10
40x10
Cable side laterals one arm
40x10
50x6
Dropset
30x8
Dropset
20x12
Barbell Skull Crushers
40x12
50x12
85x10
95x8
Smith Flat Close grip bench
135x12
185x10
225x4
Dropset
135x10
Cable Reverse pushdown single arm
30x10
50x10
60x10
Calf Press Seated
3pps x10 x4 sets

[RichDC2]

1/26/13 Saturday
Morning Weight 218.2
Meal 1
9 eggs 4 yolks
1 tbsp mac oil
1 cup green beans
Meal 2
10 oz chicken
1/2 cup sliced almonds
Meal 3
65 gr Whey
Meal 4
6oz Salmon
1 cup green beans
Meal 5
60 gr Casien

[RichDC2]

O yea M4 Rules!

[heavyiron]

O yea M4 Rules!

Pray tell!

[RichDC2]

Pray tell!Received my gift today, not many if any companies doing that! Perfect Timing too!

[TheRage93]

M4 really is thee man.

[RichDC2]

1/27/13 Sunday
Morning weight 217.4
I believe test is begining to kick in, feeling more aggresion in the gym and hornier at home! Really pounding the wife now! Adding the carbs in has brought some of my strength up slowly.
Back/Traps/Rear Delts
All reps performed with 2-4 second negative one second squeeze/stretch and 1-2 second positive

Pullover machine
70x15
100x12
170x10
200x8 4 second negative to failure to failure

Wide grip Hammer Strength Pulldown
2pps x 10
2pps +25spps x10
3ppsx8 4 second negative to failure

Hammer Strength Row one arm at a time
2pps x12
2pps+25spps x 10
3pps +25s x10
4pps x8 4 second negative to failure

Cable Low pulley row wide grip to the chest
150x10
160x8 4 second negative to failure
Dropset
90x 8 with 4 second squeeze on last 3 reps

Dumbell shrug standing
65x12
85x12
100x10
120x10 to failure

Dumbell Shrug laying face down on incline bench
45x10
55x10
55x10
70x10 to failure

Bent over rear dumbell laterals elbows flared out toward head as much as possible
25x10
25x10
35x8 to failure
Dropset
20x8 to failure

Seated machine rear flys
50x10
60x10
75x10 and 2 half reps to failure

[RichDC2]

1/27/13 Sunday
I notice that my Chrons disease flareups are pretty much under control with the keto diet, even my cheat meals are not giving me that much pain. I did notice some more gas as I am adding in these carbs on meal 1 and post workout, hopefully I will build a tolerance to them as I continue.
Diet
Meal 1
9 eggs 4 yolks
1 tbsp mac oil
1 cup green beans
1/2 cup dry oatmeal

Meal 2
65 g whey
Train

Meal 3
8oz grass fed organic beef
1 cup green beans
1/3 cup dry basmati white rice

Meal 4
10oz chicken breast
1/4 cup sliced almonds

Meal 5
65 gr Casien

[TheRage93]

Yea test is kicking in lol. Libido is crazy on it.

[heavyiron]

I use digestive enzymes on carb load days. I use about 15 beano tabs throughout the day to reduce gas.

[RichDC2]

I use digestive enzymes on carb load days. I use about 15 beano tabs throughout the day to reduce gas.
I do use one super enzymes from Now nutrition with food meals the last 5 months or so and has helped drastically for me. Good call on the beano tabs, I'll have to try that. Thanks!

[M4BTEAM]

Proper usage of digestive enzymes can make some very noticeable differences. Anybody with digestive problems should look into the different enzymes which are available. Sometimes it's just one enzyme which is out of wack and you can clear all the issues up with a supplement.

[RichDC2]

1/28/13 Monday
Morning Weight 216.0
Feeling good, felt like I had more energy today, maybe it's the small amount of carbs.
I dropped about 40 grams of fats due to the carb intake. Is this a good idea?
Cardio 35 min recumbant bike

Meal 1
9 eggs 3yolks
1 tbsp mac oil
1 cup green beans
1/2 cup oatmeal dry
1 cup green tea

Meal 2
8 oz chicken tenders
1/4 cup sliced almonds

Meal 3
60 gr whey

Meal 4
9 oz chicken breast w/ 1 tsp ketchup
1 cup green beans
1 cup green tea

Meal 5
8 oz salmon w/ 1/2 lemon

Meal 6
60 gr casien

[TheRage93]

Your meal #1 always seems to be my fav. Eating green beans in the AM, how does that treat you?

[RichDC2]

No problems, thanks to the super enzymes!

[M4BTEAM]

Recumbant bike is a great exercise but I always feel I need to push myself a little more when using them. They are pretty comfy machines, maybe too comfy. LOL

[TheRage93]

Recumbant bike is a great exercise but I always feel I need to push myself a little more when using them. They are pretty comfy machines, maybe too comfy. LOL
Way too comfy lol. I used one that had a TV attached to it... I did like 10 minutes more cardio than planned that day lol.

[TheRage93]

No problems, thanks to the super enzymes!
Pooping like a champ :)

[RichDC2]

Recumbant bike is a great exercise but I always feel I need to push myself a little more when using them. They are pretty comfy machines, maybe too comfy. LOLThey are but my problem is when I'am on a treadmill or a stair stepper or eleptical my back starts killing me after 15 minutes like clock work. The recumbant bike is the only thing I can do longer, so I bought one for the house so I can do it more often.

[RichDC2]

Pooping like a champ :)
Actually having some constipation which is very rare for me.

[RichDC2]

1/29/13 Tuesday
Morning Weight 216.0
I'am feeling very week at the gym my job is so physical. I am lifting up 100,200,300 pound steel beams all day. And of course whenever someone else cannot lift one they call me over because I workout so I should be able to do it for them easily! From now on fuck em it interferes with my training and rest to much! Otherwise training session was ok but I lacked some of my intensity and strength today, also have a nagging pain in my left front delt and forearm area which was felt on presses.
Chest/Bi's
Decline Barbell
135x15x2
185x10
225x10
225x8

Incline Smith
135x10
185x10
225x6

Flat Dumbell Fly
60x10
75x6
40x15

Seated Dumbell Curl
20x12
25x10
35x10
40x8

Dumbell hammer curl
25x12
30x12
40x10 left arm hurting too much to go to failure

Dumbell Concentration curl seated
20x10
30x10
35x10

[RichDC2]

1/29/13 Tuesday
Meal 1
8 eggs 2 yolks
1 cup green beans
1/2 cup oatmeal
1 cup green tea

Meal 2
8 oz chicken breast
1/4 cup slice almonds

Meal 3 Pre workout
30 gr whey
2.5 gr bcaa

Meal 4 Immediately Post workout
30 gr Whey
2.5 gr bcaa

Meal 5 1 1/2 hour post workout
8 oz chicken breast
1 cup green beans
1/2 cup basmati white rice

Meal 6
60 gr casien
1 tbsp natty pb

[TheRage93]

Actually having some constipation which is very rare for me.
Weird. Diet?

[RichDC2]

Weird. Diet?
I believe it's the vegetables, I haven't had them in my diets for years for that reason. But now I can tolerate them due to the enzymes.

[RichDC2]

1/30/13 Wednesday
Morning Weight 215.6
No training/no cardio Rest day
Dropping OstaRX. I don't feel its doing much at this point. It worked great for me during a pct and in between clycles. I think I've been on it to long.
Meal 1
8 eggs 2 yolks
1tbsp mac oil
1/2 cup oatmeal
1/2 cup green beans

Meal 2
8 oz chicken breast
1/3 cup sliced almonds

Meal 3
Chipolte chicken/steak bowl w/ quacamole,let,tomato

Meal 4
6 eggs 2 yolks

Meal 5
60gr Whey

[Big Barry]

I believe it's the vegetables, I haven't had them in my diets for years for that reason. But now I can tolerate them due to the enzymes.

Those enzymes seem to be really helping with your food variety. Pretty cool.

[TheRage93]

I'm jealous of your chipotle meal.

[GENESIS]

Rich ehh?

Are you sure your not Ritch?

[RichDC2]

Rich ehh?

Are you sure your not Ritch?
Ha no T in my name! I'll send you my ID! This dude must have really pissed you off.

[RichDC2]

1/31/12 Thursday
Morning Weight 216.2
According to my logs I'am losing strength steadily.
All reps performed with a 2-4 second negative
Leg training
Seated Leg Curl
50x15
70x15
110x10
130x8

Leg Extenision
60x15
80x15
150x12
190x10

Leg Press
3ppsx15
5ppsx15
6ppsx12
3ppsx25

Lying leg Curl
60x10
80x10
110x10

Single leg extension
40x15
30x10 with 6 second hold at top and 4 second negative

[RichDC2]

1/31/13 Thursday
Morning weight 216.2
Meal 1
8 eggs 2 yolks
1tbsp mac oil
1 cup green beans
1/2 cup oatmeal dry

Meal 2
8 0z chicken breast
1/3 cup sliced almonds

5 gr bcaa pre workout
5 gr bcaa post workout
60 gr Whey post worlout

Meal 4
8 oz Chicken breast
1 cup green beans
1/2 cup basmati white rice dry

Meal 5
8 oz salmon

Meal 6
60 gr casien

[TheRage93]

Lookin good man!

[bad rad]

You have a pretty good meal plan but add more color to it. The veggies due lots of things for inflamation and the like. Here's a link that breaks it down by color and what they do. I have a chart I'll try to find that's easier and better.

[TheRage93]

You have a pretty good meal plan but add more color to it. The veggies due lots of things for inflamation and the like. Here's a link that breaks it down by color and what they do. I have a chart I'll try to find that's easier and better.
Now that you mention the color thing, just noticed it.

[bad rad]

I forgot the link, duh.

http://www.fns.usda.gov/tn/healthy/5_Day/5_day_color_way.pdf

["Rodz"]

Now that you mention the color thing, just noticed it.


Racist post reported.

["Rodz"]

Keep eating those veggies it will get better, for me i had the runs for about a week.

[~Maz~]

~ My Granny used to tell us when we were kids 'For firmer poops eat Bananas and for the scoots eat oranges' With the added bonus of extra Vit-C in the oranges and potassium in the bananas also helps with cramp!! ~ :cheerleader:

[TheRage93]

Racist post reported.
First HI calls me gay for liking tren better than test...
now I get accused for being racist.... How peachy!

jk I don't give two shits lmao

[RichDC2]

Yea a gay racist is one angry mofo!

[RichDC2]

I forgot the link, duh.

http://www.fns.usda.gov/tn/healthy/5_Day/5_day_color_way.pdf
Thank for the link!

[Big Barry]

First HI calls me gay for liking tren better than test...
now I get accused for being racist.... How peachy!

jk I don't give two shits lmao

Peachy post reported!

[Big Barry]

Yea a gay racist is one angry mofo!

LOL... A white supremacist dude wearing a pink dress and a swastika tattoo!

[RichDC2]

2/1/13 Friday
morning weight 215.2
had my weekly cheat meal and felt terrible after. I forgot about Super Bowl party and the cheating that will be going on then. After this Sunday there I will only cheat once every two weeks.
meal 1
8 eggs 3 yolks
1 tbsp Mac oil
1 cup green beans
1 cup green tea

meal 2
8oz chicken breast
1/3 cup sliced almonds

meal 3
60 gr whey

meal 4
5 slices pizza

meal 5
60 gr casein

[Big Barry]

Can't beat Pizza for a cheat meal.

Just enjoy Superbowl Sunday, Rich... it's a year before it's here again!

[RichDC2]

Can't beat Pizza for a cheat meal.

Just enjoy Superbowl Sunday, Rich... it's a year before it's here again!
This is True! Now I won't feel so bad when my family ask's me why am I eating a bag of doritos, 2ft of hero, potato salad and of course beer. I will tell them Big Barry gave me the green light!

[RichDC2]

2/2/13 Saturday
Morning weight 215.6
Day off work, decided to inject the prop and npp before my workout and also have 2 meals. I knew I would have more energy after last nights cheat meal, a good nights sleep (thanks to xnanx) and no work today. I believe this npp is causing some insomnia and a little ED. I mean I can get hard and finish but I don't have that animal feeling like before on test e and deca. Maybe I need To raise the Test some. I'm at 100mg eod prop and 100mg eod npp. I definitly don't have the stregnth I had in previous cycle but It's only been 2 weeks. I was also a fat 260 before but I was as strong as an OX. I did feel like I had energy to keep going, I had to stop myself from continuing to train! Keep plugin away!
Back/Traps/Rear Delts
Cable standing stiff arm pullover
50x15
60x12
75x10

Hammer Strength high row
1ppsx12
2ppsx10
2pps+25s x 10

Barbell Bent over row
135x12
185x10
225x10

Seated low cable pulley row close grip
150x12
180x10
195x8
dropset
105x8 Squeeze 4 seconds with 4 second stretch

Rack Deadlift to just below knee level on Smith
135x10
225x10
275x10
315x10

Cable pulldown wide grip facing rearward behind neck
90x10
105x10 3 second squeeze every rep

Hammer Strength Shrug standing
2ppsx10
3ppsx10
4ppsx10

Smith shrug behind the back
135x10
185x10
225x10

Dumbell Shrug standing
90x10
105x10

Standing with head rested on incline bench rear latterals
22.5x10x3sets

Standing Cable single arm rear latteral
20x10
30x10
dropset
10x12

[bad rad]

5 slices of pizza, I might not be eating enough for my cheats.

[RichDC2]

5 slices of pizza, I might not be eating enough for my cheats.
I only stopped at 5 because my wife and son had the other 3, if they didnt have it I would have finished it off easy! I only gained less than a half a pound from it!

[TheRage93]

LOL... A white supremacist dude wearing a pink dress and a swastika tattoo!
That would be really weird bro lol. No idea how I can see acceptance lmfao

[TheRage93]

This is True! Now I won't feel so bad when my family ask's me why am I eating a bag of doritos, 2ft of hero, potato salad and of course beer. I will tell them Big Barry gave me the green light!
What Big Barry says usually is the truth of the universe...
what's 2ft of hero???

[RichDC2]

Big Barry's member with a cape on!! LOL

I'm from NYC we used to call it a hero, everywhere else a hoagie or a sub!

[TheRage93]

Big Barry's member with a cape on!! LOL

I'm from NYC we used to call it a hero, everywhere else a hoagie or a sub!
Ohhhhhhhh okay. Subs are so good.


mmmmmmmmm.

[M4BTEAM]

I believe this npp is causing some insomnia

A lot of people get similar symptoms with NPP that they do with Tren Ace. Insomnia can affect gains negatively but NPP is still an incredible compound. It's one of my personal favorites.

[RichDC2]

2/2/13 Saturday

meal 1
8 eggs 2 yolks organic free range
2 slices of chees
1 tbsp Mac oil
1 cup green beans
1 cup green tea

meal 2
60 gr whey

pre workout
5 gr bcaa
post workout
5 gr bcaa

meal 3
10 oz chicken breast organic
1/2 cup basmati white rice dry
1 cup green tea

meal 4
8 oz wild salmon

Meal 5
8 oz organic grassfed beef
1 slice cheese
1 cup green tea

meal 6
60 gr casein
1 tbsp Mac oil

[RichDC2]

2/3/13 Sunday
morning weight 215.6
Didn't sleep to well last night and my glutes are killing me! I can barely sit or lay down, not sure if its prop or npp never expierenced this bad before. Should not have trained today but decided to do some light explosive style workout. All reps with 4 second negative 1 second stretch and contraction and less than 1 second on the positves
Chest/shoulders/tri's/caves/abs
Incline Dumbell
30x20
45x20
60x15

Hammer Strength Flat bench press
1ppsx12x3

Cable fly
30x15x3

Cable side latteral single arm
20x12x3

Machine shoulder press
60x12x3

Cable Overhead extension
50x12x3

Reverse cable pressdown
40x12x3

Seated Calf raise
1px12
1p+25x10
2px10x2

Crunches
12x3

[RichDC2]

2/4/13 Sunday
Went all out at superbowl party! I could not sop eating
Meal 1
8 eggs 2 yolks
1 cup green beans
1 cup green tea
1/2 cup oatmeal dry

pre wo
5 gr bcaa
post wo
5 gr bcaa
35 gr whey

Meal 2
8 oz chicken breast
1/2 cup basmati white rice

Meal 3
over 2' of sub sandwich, cheese, roast beef, turkey,ham,salami
couple tbsp potato salad
half a bag of kettle cooked potato chips
handfuls of pretzels
sm bowl chili with doritos chips

Meal 4
5 gr bcaa

[TheRage93]

Question. How do you like Npp?

[RichDC2]

Question. How do you like Npp?I really cannot answer that yet. It's been 2 weeks since I began and there is too many variables to nail it down. I am not stregnth training and dieting and using prop, I'm not trying to gain weight either although since I began I'm not dropping bodyweight as fast so I am hopping I am just dropping bf. If I was bulking I can give a better answer. I know in previous test e and deca I gained stregnth like a freight train around week 5 and joints were great to. Not feeling that yet!

[RichDC2]

2/4/2013 Monday
morning weight 218.6
Todays training was fast paced, less than 30seconds between sets, explosive movements on every rep as fast as possible with a 4 second negative, useing light weight
Legs/abs
Leg extension single leg
30x15x3

Standing leg curl
30x15x3

Squat machine
1ppsx8x5

Leg Press
2ppsx10x4

Seated weighted crunch
50x10
70x10
95x10

[RichDC2]

2/4/13 Monday
Meal 1
6 eggs 4 yolks
1 tbsp mac oil
1 cup green beans
1 cup green tea

Meal 2
8 oz chicken breast
1/3 cup sliced almonds

Pre wo
5 gr bcaa
Post wo
5 gr bcaa

Meal 3
10 oz chicken breast
1 cup green beans
1/4 cup sliced almonds
1 cup green tea

Meal 4
6 eggs 5 yolks
60 gr whey

Meal 5
60 gr casien

[M4BTEAM]

We'll be looking for the 3 week progress pics between the 8th and the 10th.

Once again we will want some sort of proof, like a newspaper etc.

Thanks for a wonderful first 3 weeks... this contest has exceeded all our expectations.

[TheRage93]

I really cannot answer that yet. It's been 2 weeks since I began and there is too many variables to nail it down. I am not stregnth training and dieting and using prop, I'm not trying to gain weight either although since I began I'm not dropping bodyweight as fast so I am hopping I am just dropping bf. If I was bulking I can give a better answer. I know in previous test e and deca I gained stregnth like a freight train around week 5 and joints were great to. Not feeling that yet!
Alright, yea that makes sense. I'll have to give it a run as opposed to deca.

[bad rad]

I really cannot answer that yet. It's been 2 weeks since I began and there is too many variables to nail it down. I am not stregnth training and dieting and using prop, I'm not trying to gain weight either although since I began I'm not dropping bodyweight as fast so I am hopping I am just dropping bf. If I was bulking I can give a better answer. I know in previous test e and deca I gained stregnth like a freight train around week 5 and joints were great to. Not feeling that yet!

I don't know why but NPP did nothing for my joints when I ran it. I think I was around 450mgs weekly and I bought the amps from the pharmacy.

[TheRage93]

I don't know why but NPP did nothing for my joints when I ran it. I think I was around 450mgs weekly and I bought the amps from the pharmacy.
Okay well nvm then lol.

[RichDC2]

2/5/13 Tuesday
Morning weight 216.2
Rest day
Extreme amount of physical activity today, sweated for 8 hrs straight, walked pretty much all day too.
Meal 1
8 eggs 2 yolks
1 cup green beans
1 cup green tea

Meal 2
8 oz chicken breast
1/3 cup sliced almonds

Meal 3
60 gr whey

Meal 4
6 oz beef 1 tbsp organic ketchup
1 cup green beans

Meal 5
8 oz salmon

Meal 6
65 gr casien

[RichDC2]

Tren cough from prop today, thankfully I did not stress knowing what it was from ready I think it was heavy's article here.

[RichDC2]

2/6/13 Wednesday
morning weight 213.4
I am changing up my training to more of a HIT program. My work is so physical I dont have the energy with low carbs after an 8 hr day to do volume training. I stuck to more volume for about 6 weeks but the problem I feel is I love to go to failure and I still do it on every set, along with keeping intensity levels for to long of a time I noticed my stregnth actually decreasing to much since I have been dieting. I love HIT anyway.
All reps performed with a 1-1-4 tempo last set to absolute failure.
Shoulder/Tri's/calves

seated fly machine
50x15
80x12
125x10

HS shoulder press
1ppsx12
2ppsx10
2pps+25s x6
1ppsx12

Standing cable single arm latteral
40x10
50x8
Dropset
20x12

Standing Cable pressdown
50x15
100x12
150x10
170x8

Skullcrushers
95x8
95x7

Seated overhead dumbell extension single arm
30x8
35x8

Calf press on Leg press
2ppsx10
3ppsx10
3pps+25sx10x2sets
1ppsx12 with 4 second squeeze and stretch

[M4BTEAM]

Tren cough from prop today, thankfully I did not stress knowing what it was from ready I think it was heavy's article here.

Try keeping a salbutamol inhaler handy to open your airways. I always find it effective.

[M4BTEAM]

We'll be looking for the 3 week progress pics between the 8th and the 10th.

Once again we will want some sort of proof, like a newspaper etc.

Thanks for a wonderful first 3 weeks... this contest has exceeded all our expectations.

Just a front pic, a back pic... and some proof like a newspaper or something written.

Try to perform the same pose each time when you post your progress pics so that we can compare them properly.

[RichDC2]

2/6/13 Wednesday
Diet
Meal 1
6 eggs 2 yolks
1 cup green beans
1 cup green tea
1/2 cup dry oatmeal

Meal 2
8 oz chicken breast
1/4 cup sliced almonds

Meal 3
60 gr whey
1/2 cup dry oatmeal

Pre wo
5 gr bcaa
post wo
5 gr bcaa + 10 gr glutamine

Meal 4
9 oz chicken
1 cup green beans
1/4 cup organic brown rice

Meal 5
8 oz salmon

Meal 6
60 gr casien

[TheRage93]

You r a machine. Idk how you do it with the diet lol. Green beans would get old quick for me!

[RichDC2]

You r a machine. Idk how you do it with the diet lol. Green beans would get old quick for me! Haha I know its monotonous! Having Chrons disease I have to stick with what I can tolerate without cramps and diarrhea. So far organic green beans have no issues. I look at like something I just have to do, no options.

[RichDC2]

2/7/13 Thursday
morning weight 212.6

meal 1
6 eggs 2 yolks omega 3 free range
1 tbsp mac oil
1 cup organic green beans
1 cup green tea
1/2 cup oatmeal dry

Meal 2
8 oz chicken breast
1/2 cup sliced almonds

Meal 3
60 gr whey

Meal 4
10 oz organic chicken breast w/ organic ketchup 1 tsp
1 cup organic green beans
1 cup green tea

Meal 5
6 oz organic grassfed beef
1 tsp organic ketchup

Meal 6
60 gr casien
1 tbsp mac oil

[TheRage93]

Haha I know its monotonous! Having Chrons disease I have to stick with what I can tolerate without cramps and diarrhea. So far organic green beans have no issues. I look at like something I just have to do, no options.
Ohhh I see.. Well props. Still a damn machine. Keep grinding bro you can do it.

[RichDC2]

2/8/13 Friday
Morning weight 213.2
Good training session today, joints feeling good, aggressive, feeling stonger slowly.
Back/traps/rear delts/abs
All reps performed with 2-4 sec negative

Cable pulldown with close hammer grip
80x15
130x12
180x9
195x8 failure

Hammer strength high row with underhand grip squeezing hard at contraction
70 per side x 10
110 per side x 8 failure

Dumbell row with support hand on rack pulling weight to waist
60x12
105x10
130x7 failure

HS Dy row
80 per side x 8 squeezing hard

Low cable row wide grip hammer position
180x10
195x8 failure

Smith barbell shrug bar in front
135x10
225x10
315x10

Bar behind back shrug
225x10x2

Bent over dubell laterals
20x12
30x10
40x8

Seated rear fly machine
100x8
80x8
50x15

[RichDC2]

2/8/13 Friday
morning weight 213.2
Feeling good on carb days with training
Meal 1
8 eggs 3 yolks omega 3 cage free eggs
1 cup organic green beans
1/2 cup oatmeal
1 cup green tea

Meal 2
8 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
60gr whey
1/2 cup oatmeal

prewo
5 gr bcaa
postwo
5gr bcaa 10gr glutamine

Meal 4
8 oz organic chicken
1 cup organic green beans
1 cup green tea
1/4 cup organic brown rice

Meal 5
8 oz salmon w/ half lemon

Meal 6
60 gr casien

[M4BTEAM]

Haha I know its monotonous! Having Chrons disease I have to stick with what I can tolerate without cramps and diarrhea. So far organic green beans have no issues. I look at like something I just have to do, no options.

It makes it all the more remarkable how well you are doing when suffering from such an issue. It's always uplifting to read your journal. Keep it up Rich!

[Big Barry]

It makes it all the more remarkable how well you are doing when suffering from such an issue. It's always uplifting to read your journal. Keep it up Rich!

Agreed. Chron's is no joke. Big props to Rich for not letting it rule his life!

[RichDC2]

Thank You Gentlemen!

[RichDC2]

2/9/13 Saturday
Morning Weight 211.4
I am still dropping weight adding about 75 gr of carbs although I have dropped 40gr of fats, so its close to the same caloric numbers. Strength coming back as well as libido ready to rip my wife a few times a day! At this point Im at 100eod test p and 150eod npp. I love HIT!
Chest/Bi's
Flat Dumbell press
50x15
75x12
95x10
105x6 6 second negative on last rep

Hammer Strength Inline press
2ppsx10
2ppsx7 rest pause 10 sec then 3 more with 6 second negative

Incline Dumbell Fly
50x10
65x9 6 second negative on last rep

Standing Cable fly decline position
70x10 failure
Dropset
40x8 failure

Seated Dumbell curl both arms same time
35x10
40x8
45x6 with 4 second negative on last rep

Standing barbell curl
65x10
95x8 swing on last 2 reps but 4 second negative on both reps

seated hammer strength one arm preacher curl
50x8
60x8 last 2 reps assisted with other arm on the positve 4 second negative on both reps

[D-NUTZ]

I have found a higher carb, lower fat diet to be extremely effective for me. I ink you will like your macro change.

[RichDC2]

142110

[RichDC2]

142109

[RichDC2]

142108

[RichDC2]

2/9/13
Saturday
Meal 1
8 eggs 3 yolks omega3 cage free eggs
1 cup green beans
1 cup green tea
1/2 cup dry oatmeal

prewo
30 gr whey
5gr bcaa
postwo
bannana
5 gr bcaa
10 gr glutamine

Meal 2
8 oz organic chicken breast
1 tsp organic ketchup
1 cup organic green beans
1/4 cup organic brown rice

Meal 3
2 chipolte burrito bowls
one with double steak , brown rice, quac, let,tom,black beans
one with double chicken, brown rice, quac, let, tom, pinto beans

Meal 4
60 gr casien

[RichDC2]

Just realized that I didn't hold up a paper in my progress pics, I will make more tomorrow.

[M4BTEAM]

Just realized that I didn't hold up a paper in my progress pics, I will make more tomorrow.

Great pics, can see a good difference already. Just add one more pic holding a paper, that should be enough. Well done, Rich!

[Big Barry]

I fixed the pics for you, Rich.

Good progress from the original pics. You can see the body fat lessening and some size coming in the right areas too.

[bad rad]

That's a lot of changes in 3 weeks.

[heavyiron]

142110

Diet looks to be working. Good job!

[RichDC2]

142113

[RichDC2]

2/10/13 Sunday
Morning weight 213.0
Legs today. I tried squats on a smith, 3 plates feels light but I can feel the pressure on my back big time, I probably dont have great form either, I dont even want to attempt a bar. I can do this plate loaded machine that has pads spread along the shoulders but sometimes I can feel that pressure on my neck as well. Due to these reasons and my strenght level increasing I feel its best to do any kind of squat at the end and keep reps high for safety.

Leg Extenstion
50x20
100x15
170x12 failure with 4 sec neg

Leg Press
2pps x20
4pps x15
6ppsx15 close to failure
dropset
3ppsx25 close to failure

Lying leg curl
85x10
120x10 failure with a few half reps

stiff leg dead lift
135x12
185x12 close to failure
dropset
95x12 slow reps

Smith squat
225x12
315x10 but down due to slight back issue

Squat machine
3pps x12 winded by this

[TheRage93]

Looking way leaner bro. Wayyyy leaner. Great job.

[RichDC2]

2/10/13 Sunday
Using Trader Joe's food exclusively now on my quest to look like John Meadows lol
I am approaching over $150 a week for just my food, never spent that much before. I can say that my Chron's has never been under control as well as the last 3 weeks. Between the food, hgh and the npp I feel great! O yea test is best!

Meal 1
8 eggs 3 yolks cage free omega3 eggs
1 cup organic green beans
1 cup decaff green tea
1/2 cup organic dry oats
1 tbsp mac oil

prewo
10 gr bcaa, 5 gr glutamine
postwo
10 gr bcaa, 5 gr glutamine

Meal 2
8 oz organic free range chicken breast
1 tsp organic ketchup
1 cup organic green beans
1/4 cup organic brown rice
1 cup decaff green tea

Meal 3
6 oz grassfed organic beef 85/15
a few servings of spicy flaxseed corn chips

Meal 4
8oz alaskan wild salmon w/ half a lemon

Meal 5
60 gr casien

[bad rad]

I know it sounds weird but there are MD's using parasitic worms to treat Chron's and other inflamatory diseases. Might want to research it. They don't stay longterm but they reset the immune system.

[TheRage93]

I know it sounds weird but there are MD's using parasitic worms to treat Chron's and other inflamatory diseases. Might want to research it. They don't stay longterm but they reset the immune system.

This is weird. I want to look into this. Seems cool.

[RichDC2]

I know it sounds weird but there are MD's using parasitic worms to treat Chron's and other inflamatory diseases. Might want to research it. They don't stay longterm but they reset the immune system.
No shit, I'm not sure if I would go the route but not taking any options off the table. For now I like my diet and of course hgh and deca/npp! Thanks for the info I will look into it.

["Rodz"]

How is the diet going I understand a little about having to make adjustments.

Whats your normal day looking like now?

[RichDC2]

How is the diet going I understand a little about having to make adjustments.

Whats your normal day looking like now?
Its going well. I actually don't feel like I am dieting as long as I stick with 6 meals. Since I've switched to organic food I feel great no flare ups. I notice I have slightly more gas since I've added carbs in meal 1 (due to my work being very physical) and pre and post on training days. I think low carbs moderate fats is healthier for me. I am still losing weight without much cardio. I guess I'am doing something right. With Chron's a bodybuilding friendly diet helps alot, wish I knew about this years ago! How is your's going? Looks like your making progress well.

["Rodz"]

You're right about the BB type eating being helpful. Cutting out most carbs and sauces helps me pretty much avoid gluten.

[Taylor Normandeau]

Good for you man, great fat loss I am very impressed.

[Big Barry]

Once the bodyfat goes from around the midsection you're going to have an awesome physique, Rich!

[M4BTEAM]

I can say that my Chron's has never been under control as well as the last 3 weeks.

This is wonderful to read. This journal has been excellent and detailed, but not only that - it's been inspirational. Seeing how someone not only battles with a debilitating disease, but overcomes it is truly fantastic to see!

[RichDC2]

Thanks alot guys it really means alot to be commended for hard work! Talk to my boss please! LOL. You guys just motivated me to do more! Thanks!

[RichDC2]

2/11/13 Monday
morning weight 215.2 (up 2lbs with no real cheat meal WTF) I do believe I am starting to retain water. I feel a little softer but gaining upper body size quickly. I have lowered my test p down, raised the npp and switched to ed instead of eod. test p to 35mg ed npp 100mg ed.
nips a little sensitive too aromisin at 15mg ed. I have some prami but I'm not sure what to look for to begin. I will also be increasing cardio.

Cardio recumbant bike at 25min

Meal 1
1 cup cage free egg whites 2 whole omega 3 organic eggs
1 cup organic green beans
1 cup green tea
1/4 cup steel cut organic oats
1 tbsp mac oil

Meal 2
8 oz organic chicken breast
1/3 cup sliced almonds

Meal 3
65 gr whey

Meal 4
8 oz organic chicken breast
1 cup organic green beans

Meal 5
8 oz salmon

Meal 6
60 gr casien
1 tbsp mac oil

[TheRage93]

Thanks alot guys it really means alot to be commended for hard work! Talk to my boss please! LOL. You guys just motivated me to do more! Thanks!
That's what we're here for bro.

[RichDC2]

2/12/13 Tuesday
morning weight 214.0
Weight is moving very slow at this point I believe I/m holding some water or gaining muscle or both stregnth is steadily improving and aggression is in full swing! I cannot wait to train! I do notice I'm a little moody in certain situations. Overall feeling good.
Shoulders/Tri's All reps controled with 3 second negatives and 1 second squeeze/contraction.

Machine side latterals
50x15
70x12
125x6
140x8 total failure 4 second negative

Single Dumbell side raise while leaning in and holding bench with other hand
35x10
40x8
45x8 total failure 3 second negative and 3 half reps till failure

Cable side raise
50x10 last 2 swinging with 4 second negatives

Single arm tricep pushdown
50x12
70x8
80x8 pulling down with other hand with 4 second negatives

Close crip benchpress full range wrists touch chest
135x10
185x10
195x10 no spot not total failure but 3 second negatives with squeeze on each rep

hammer stregnth tricep extension
50x8
60x11 last 2 spotted with other hand with 4 second negatives

[RichDC2]

2/12/13 Tuesday
Cutting back on some postwo carbs getting soft from water.

Meal 1
7 eggs 3 yolks omega3 organic eggs
1 cup organic green beans
1 cup decaff green tea
1 tbsp mac oil

Meal 2
8 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
65gr whey
1 tbsp mac oil
1/3 cup dry oats

prewo
5 gr bcaa
post wo
5 gr bcaa
1 banana

Meal 4
8oz organic chicken breast
1 cup organic green beans
1 cup decaff green tea

Meal 5
6oz grassfed organic 85/15 beef

Meal 6
60 gr cassien
1/4 cup sliced almonds

["Rodz"]

Man ur eating is dialed in bro.

[TheRage93]

Man ur eating is dialed in bro.
Lol no joke. It's been the same since day 1 practically. It's discipline right there.

[RichDC2]

LOL thanks guys. I find the more boring and monotonous my diet is, the easier it becomes. My father was an Army Drill Sergeant and later a cop. Needless to say everything was regimented growing up. I have no problem with regimentation, it takes the guesswork out of being consistent.

[LANCE ADAM]

i like the diet brother!

lots of healthy fats, veggies, and natural food

[TheRage93]

LOL thanks guys. I find the more boring and monotonous my diet is, the easier it becomes. My father was an Army Drill Sergeant and later a cop. Needless to say everything was regimented growing up. I have no problem with regimentation, it takes the guesswork out of being consistent.
I like the way you think. I gotta agree.

[Big Barry]

Lol no joke. It's been the same since day 1 practically. It's discipline right there.

I noticed that too. Very impressed with Rich's diet... sets a plan and sticks to it!

[RichDC2]

2/13/13 Wednesday
Morning weight 212.4
Feeling good with ED shots. Mentally I did not feel as well on the days in between on a eod schedule I know its me but sometimes you got to give in to the little nuances to feel better. I have acquired some tren ace, mast prop and anavar, never ran tren or mast. I am thinking to go to week 7 with the npp then off for a week while still on prop and mast then start tren from week 8-12 at 35mg ed. Still unsure weather I will use anavar my lipids where not real good after my last cycle. What do you guys think?

[RichDC2]

2/13/13 Wednesday
Training Back/Traps/Rear Delts

Cable pulldown with underhand grip
75x12
135x12
180x10
210x7 failure with 4 second neg on last rep

Hammer Strength High Row
2ppsx10
2pps+25s x8 failure with 4 second negative on last rep

Smith barbell row overhand grip
135x12
185x10
245x7 deadstop at stretch failure with 3 second negative

Hammer Strength low row one arm at a time
3ppsx8
3pps+25s x 8 failure with 4 second neg on last rep
2ppsx8 4 second squeeze and stretch on every rep

Smith barbell rack deadlift
225x10
315x10 felt pressure on lower back did not want to go heavier but felt strong enough to go to 405

Seated Hammer Stregnth Shrugs much harder seated then standing
1pps x10
2ppsx10
2pps x8 and 2 half reps

Shrugs using tbar row
1px10
1p+25x8 failure with 4 second neg

dumbell rear latterals facedown on incline bench
15x10x3

cable high row elbow up with rope
70x10
100x8 squeezing hard elbows high 4 second neg on last rep

[RichDC2]

2/13/13 Wedneday
Diet
Meal 1
7 omega 3 organic eggs 3 yolks
1 cup green beans
1 cup decaff green tea
1 tbsp mac oil

Meal 2
8 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
60 gr whey
1 tbsp mac oil

prewo
5gr bcaa
post wo
5 gr bcaa 10 gr glutamine
1 banana

Meal 4
9 oz organic chicken breast
1 cuporganic green beans
1/4 cup sliced almonds

Meal 5
6 oz grassfed organic beef

Meal 6
60 gr casien

[M4BTEAM]

Great training Rich, and props for sticking to your diet so well. It's awesome how disciplined you've been so far!

[TheRage93]

So much volume lol. Nice training

[RichDC2]

Yes back day takes alot out of me! Probably equal to leg day! I sometimes have to just sit in my truck and not move for a 1/2 hour after those sessions. Extremely drained. I love it!

[RichDC2]

2/14/13 Thursday
Morning Weight 212.4
PM Cardio recumbant bike 30min

Meal 1
8 organic omega 3 eggs with 3 yolks
1 cup organic green beans
1 cup decaff green tea
1 tbsp mac oil

Meal 2
8 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
65 gr whey
1 tbsp mac oil

Meal 4
8 oz organic chicken breast
1 cup organic green beans

Meal 5
8 oz alaskan wild salmon

Meal 5
60 gr casien

[TheRage93]

Yes back day takes alot out of me! Probably equal to leg day! I sometimes have to just sit in my truck and not move for a 1/2 hour after those sessions. Extremely drained. I love it!
That's straight up hypertrophy! Lol that's awesome man.

[RichDC2]

2/15/13
Morning Weight 211.4
The last time I cycled I was 260lbs and my poundages were much higher on all lifts. I guess I cannot complain to much as I have dropped 50lbs and look much better since then. I don't know how I have energy after work to muster up these workouts but It feels good!
Chest/Bi's/Calves/Abs

Pec Deck
50x20
150x15

Decline barbell all reps 6-8 seconds long with puase at stretch and contraction
135x10
225x10
225x8 Failure no spotter

Incline smith barbell all reps 6-8 seconds long with puase at stretch and contraction
185x10
225x6 failure
Dropset
185x7 failure

Flat dumbell fly
70x8 4 second negatives on all reps

Pec Deck
150x10 4 second neg on all reps

Single arm standing cable curl
30x12
50x10
70x6 failure with 4 second neg

Seated barbell preacher curl
75x10
85x8 failure with 4 sec neg

Standing Dumbell cross chest hammer curl
35x10
45x8 failure

Seated concentration curl
30x10 with 2 forced reps and 4 second negs

Seated wrist curl
50x12
85x8

seated calf raise
1px12
2px10
2p+25x8 4 second negs with full stretch
dropset
1px8 4 second hold on stretch and contraction

Hanging leg raises
10x4 sets

[RichDC2]

2/15/13 Friday
Meal 1
6 eggs 2 yolks organic omega 3 eggs
1/2 cup cage free egg whites
1 cup green beans
1 cup decaff grean tea
1/2 cup organic oats
1 tbsp mac oil

Meal 2
6 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
65 gr whey
1/4 cup organic oats

prewo
5 gr bcaa
post wo
5 gr bcaa 10 gr glutamine

Meal 4
2 1/2 double cheesburger 1 large fry from 5 guys hamburger 2 tbsp ketchup
Last cheat meal of the contest. Leg day tomorrow should go well!

Meal 5
60 gr casien

[M4BTEAM]

Yes back day takes alot out of me! Probably equal to leg day! I sometimes have to just sit in my truck and not move for a 1/2 hour after those sessions. Extremely drained. I love it!

A great back workout is definitely up there with legs for energy expenditure...

It's a great feeling knowing that you gave everything!

[RichDC2]

2/16/13 Saturday
Morning weight 211.8
Only gained a half pound from my big cheat meal last night! Very Happy with that, Its usually 2-4lbs and then takes rest of the week to get back. Leg day was productive from the carbs and salt last night. I had to sit in the truck again for about 20min after the session, felt like I was about to throw up and very tired. I'am still shaking and its been a couple of hours! Did I say I LOVE HIT!

[D-NUTZ]

I'm the same way with cheats most of the time. No matter how much weight I put on, I always hold it almost all week lol.

[RichDC2]

2/16/13 Saturday
Legs
All reps completly controlled on negatives with squeeze at positives

Seated leg curl
50x15
80x12
110x10
140x8 with 3 half reps to failure 4 second negs with 2 second squeeze each rep

Standing leg curl
50x10
70x8 with 3 half reps to failure 4 second negs with 2 sec squeeze each rep

Leg Extension
80x15
120x12
190x8
200x8 with 2 half reps to failure 4 second negs with 1 second squeeze at each rep

Leg Press
2ppsx10
4ppsx10
6ppsx15 to failure 4 second neg each rep
7ppsx10 to failure 4 second neg each rep

Seated 45degree leg press
3ppsx10 failure

Seated Leg press machine
250x20 failure

[RichDC2]

I'm the same way with cheats most of the time. No matter how much weight I put on, I always hold it almost all week lol.
LOL! Do you think its more productive to not cheat and carb up with brown rice,oats, clean carbs?

[D-NUTZ]

LOL! Do you think its more productive to not cheat and carb up with brown rice,oats, clean carbs?

Honestly, I have no clue. No matter what I did (cheat or refeed), it almost always hindered my progress doing it weekly. Maybe I just wasn't depleted enough?

I do notice that if I have a cheat after not having one for a few weeks, I seem to hit baseline pretty damn quick.

[TheRage93]

This is why carbs are a love/hate relationship for me.

[RichDC2]

2/16/13 Saturday

Meal 1
4 organic omega 3 eggs 3 yolks
1/2 cup cage free egg whites
1 cup organic green beans
1 cup decaff green tea
1/4 cup organic oats
1 tbsp mac oil

Meal 2
65 gr whey
1 tbsp mac oil

prewo
5gr bcaa
postwo
5 gr bcaa
10gr glutamine
1 banana

Meal 3
8 oz organic chicken breast
1/4 cup organic brown basmati rice
1 tsp organic ketchup
1 cup decaff green tea

Meal 4
6 oz grassfed beef
1 tsp organic ketchup
1 cup decaff green tea

Meal 5
6 omega3 eggs 4 yolks
1/2 cup cage free egg whites
1 tbsp mac oil
1 cup decaff green tea

Meal 6
60 gr casien

[RichDC2]

2/17/13 Sunday
Am fasted cardio treadmill 3.5 incline 3.4-4.0 speed 45min
Post cardio 5gr bcaa 5 gr glutamine

Meal 1
6 omega3 eggs with 4 yolks
1/2 cup cage free egg whites
1 cup green beans
1 cup decaff green tea
1 tbsp mac oil

Meal 2
65 gr whey
1 tbsp mac oil

Meal 3
8 oz organic chicken breast
1 cup organic green beans
1 cup decaff green tea

Meal 4
65 gr whey
1/4 cup sliced almonds

Meal 5
6 oz alaskan wild salmon
1/2 lemon
1 cup organic green beans
1 cup decaff green tea

Meal 6
60 gr casien
1 tbsp mac oil

[Big Barry]

This is why carbs are a love/hate relationship for me.

Yeah... they're the most difficult macro to manage. Everybody reacts so differently to carbs, it can take years to find what works and what doesn't.

[RichDC2]

2/18/13 Monday
Morning Weight 211.2
Getting harder to lose bodyweight at this point. I do notice more size up top and a few more viens coming out, pants getting looser and boxers just fall off now so maybe doing something right. Workouts are getting increasingly more intense I'm feeling sick after every workout. ED pinning is getting old already but sticking with it no pun intended!

Shoulders/Traps/Rear Delts/Triceps
All reps performed with 2-4 second negs and 1 second squeeze full range of motion
Standing dumbell laterals one arm supporting leaning slightly
15x15
20x12
35x10
40x8 with 3 half reps to failure

Standing bar front raise with ez curl
50x12
70x10

Hammer shoulder press
1ppsx12
2ppsx10
2pps+25s x9 failure with 4 second negs

Standing Hammer Strength Shrugs leaning forward squeeze at top for a 2 count
2ppsx10
3ppsx10
4ppsx10 4 second negs to failure

Smith bar behind the back shrugs
135x10
225x10
275x10 4 sec negs to failure

Bent over dumbell laterals head supported on incine bench
15x10x3 last two sets to failure

Cable crossover standing rear laterals
20x10
30x10 squeeze on every rep to failure

Tricep pushdown ez curl bar
50x12
100x12
150x10
180x8 to failure with 4 second negs

Smith close grip bench wrist touching chest to full lockout with squeeze
135x10
185x10
225x6 failure with 4 sec negs

One arm overhead dumbell extension
35x10
40x7 with 3 forced reps with 4 sec negs to failure

[Big Barry]

You need to buy smaller boxers, Rich. It's no good if they're so big they keep falling down. LOL

Great sign of progress though!

[RichDC2]

lol it happened so suddenly! I thought my wife was cheating on me!

[Big Barry]

lol it happened so suddenly! I thought my wife was cheating on me!

LOL... thinking you found another dude's underwear then causing a huge fight only to discover they were your own underwear, that would be a crazy situation. hahaha

[RichDC2]

Funny thing is I almost went and cheated on her!

[Big Barry]

Funny thing is I almost went and cheated on her!

LMAO... That's usually how these things start. If she reads this she'll be taking revenge within the week. Ah, I love married life! haha

[D-NUTZ]

Lots of volume, I like it.

[TheRage93]

LMAO... That's usually how these things start. If she reads this she'll be taking revenge within the week. Ah, I love married life! haha
I totally agree. It's kinda funny how women want/get revenge for the smallest shit.

[RichDC2]

2/18/13 Monday

Meal 1
5 eggs 3 yolks omega3 eggs
1/2 cup cage free egg whites
1 cup organic green beans
1tbsp mac oil
1 cup green tea
1/2 cup organic oats

prewo 7gr bcaa
postwo 7gr bcaa
1 banana

Meal 2
8 oz organic chicken
1 cup organic brocoli
1/4 cup basmati organic brown rice
1 cup decaff green tea
1 tsp organic ketchup

Meal 3
8 oz alaskan wild salmon
1 cup organic brocoli
1 cup decaff green tea

Meal 4
60 gr whey
1/4 cup sliced almonds

Meal 5
6 oz grassfed 85/15 beef
1 tsp organic kethcup

Meal 6
60 casien

[Spmnlvr]

Nice work rich, keep it up. Maybe next time around I'll post some pics too.....lol.
save your cheat meals for the next time you come back east.

[RichDC2]

2/19/13 Tuesday
Morning Weight 210.0
40 min pm cardio recumbant bike

Meal 1
5 eggs 4yoks omega 3 organic eggs
1/2 cup cage free egg whites
1 cup green beans
1 cup decaff green tea

Meal 2
8 oz organic chicken breast
1/4 cup sliced almonds

Meal 3
60 gr whey
1 tbsp mac oil

Meal 4
8 oz organic chicken breast
1 tsp organic ketchup
1 cup organic green beans
1 cup decaff green tea

Meal 5
6 oz alaskan wild salmon
1 cup organic green beans
1 cup decaff green tea

Meal 6
60 gr casien

[M4BTEAM]

It's really no surprise your progress has been so good Rich. The structure of your meal/training plans has been excellent!