Gravesy train

[GRAVESY]

Well the battle shall wage on. Been very laxed this week with what I have been eating, not pigging out, but not afraid to have a snack here and there that I have not had in over a year. Did a year of Keto, strongly based off of Dave Palumbo's Protocol. Towards the end of the year I start expanding the refeed/carb up as a reward for the dedication that it took to go from a 272+ down to a 210(lowest I hit, tend to float around 212-215).

Just about to get back on the saddle after a easy week. Should be a good ride. This time I am going to try to start out with a TKD, basically Dave's with small amount of carbs, focusing my carbs prework out only, not both pre and post. Going to keep them low, and see how it goes. Hopefully thing will go very well. GOt my hands on some Slin Sane, and have been running it this week and have another bottle on the way with some other goodies coming from ORbitNutrition.com (http://www.orbitnutrition.com/) . IF I dont like how things are going by say the end of April give or take, I will go back to DP's stylings. Should be fun playing around with different carbs along side SLinSane (http://www.orbitnutrition.com/index.php?main_page=product_info&cPath=97_18_75&products_id=1394).

I also have a plethora of other goodies here with more to coming in. Fricking crazy, right now I need to go find a support group for Supplementaholics Annonymous. Might list what I have going on or snap a pic or two, when everything is in. lol, yes two pics prbly, lol.

Tomorrow is going to be my last free will day and not put to much effort in but still keep it sane. Sunday I have my 24hr shift that will be 8eggbeaters in the AM with 5 7ozChicken Breast and Brocolli meals. Chance are I will not get to all 5 and a shake will be tossed in somewhere along the line if the shit hits the fan. In that case, the protein that I tend to bring to work is Universal's Ultra ISo whey (lemonade chiller flavor) and that will be with some raw nuts, most likely almonds.

But anyway, the sup that I am most excited about will have to waite till I get my order in from Orbit that consist of LiverJuice and some other support type stuff. More to come on this.............

AnyWays, :banana:

[GRAVESY]

Did some thinking, and I think there for I am.

I might run DP regular Keto Diet this coming week(last week of March) prior to going into the full on out TKD, that way I can make sure that I get into Ketosis for a bit prior to introducing preworkout carbs. Cause as of right now, I prbly not far form ketosis , but probly not in it, since I have been a little liberal like I said above. Going to still take carbs in preworkout today and maybe some postworkout or at another time later today. Then start things off with my Protein Veggie 24hr shfit tomorrow (if anything very minimal fats if i have a shake, and i did not trim the breast,lol, and cooked in evoo). Then keto the rest of the week.
Make sense? does to me atleast

Got up about 6:15 and was out the door about7min later for some morning fasted cardio, was not really LI but Not really MI either, somewhat inbtwn, a will call it a lazy man's jog. Took a new path this morning, litle cold out, totaled about 20min not sure how far, but there were 2 hills and a pack of wild turkeys. Prior to heading out the door I popped some Yohimibine-Hcl @ 20mg and 200mg of caffeine plus 1 ThermoGum. Tomorrow will be my last day of the stims for the upcoming regular keto week. I have some new stuff, fatburner coming in and want to clear things out and atleast have the week off prior to using it. It is called Noralean HCL but ProCard Nutrition, suppose to be really good, and works well with low carb i guess as well. But still take the stims in as usual tomorrow, got be up for my shift,lol.
. Before I hit the gym I will have 25mg of Ephedra (coming frm Bronkaid) and 200mg of Caffeine. and Prbly ECY stack later today about 3:00ish.

Home from the cadrio had:
10 eggs, was going to make it all egg whites but aobut 1-2yolks fell in the pan, so i just left them there, haha, might pick up some Omega3 eggs later. Cooked in GrapeSeed Oil, , I got a lttle bottle. At first it seems to almost poach the eggs to start, I guess it has a pretty high smoke point. But after the flip (i cook it like one giant fried egg) the oil put a nice fried crust on the eggs. Sprinkled some Cinnamon and 1 pack of Stevia. Big Glass of water and some Omega3 and 6 supplement. Prior to the eggs I had a small shake called Vectron, suppose to help with leaning out with mass, we will see, has some priority ingredient in it with 10g of whey. It is nice to have when cooking eggs. I wil have it x2 a day, with the eggs to start the day and some point later.

Today will be a Back Attack.

SlinSane
(http://www.genomyx.net/slin-sane.php)then
Preworkout Shake with All Nat PB and going go with an apple (been usinga banana but monday when i had the apple it seemed better than the banana when i go tkd April, i will try other sources like oats and such)
HypOxygen from SNAC
BPS BCAA 4/1/1 (got discontinued, company changed names now Genomyx (http://www.genomyx.net/) and replaced it with Protocol)
(http://www.orbitnutrition.com/index.php?main_page=product_info&cPath=97_18_76&products_id=1467)

[GRAVESY]

Where I was Xmas 08
http://photos-g.ak.fbcdn.net/hphotos-ak-snc3/hs366.snc3/23593_416910478168_732853168_4915462_4604897_n.jpg

Where I made it to Xmas 09
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs366.snc3/23593_416910483168_732853168_4915463_4619518_n.jpg

Nice year in prospective
Start ketoing March 09
Look at the face, crazyy difference

[GRAVESY]

slin sane
15-20min
44gs WPI Tablespoon All Nat PB and an Apple(not sure how big, but it was the biggest one in the fridge).
Sipped on BCAA 4/1/1 n the way to the gym and finished it during first exercise. 10grams worth

BB Rows
135x15
185x12
200x10
210x10
225x8 (hump the last few out)
185x10 right to reverse grip 185x6

lat PUll Down
150x12
170x10
190x6
200x5

DB Row R/L
105x10/10
115x10/10
125x10/10

Wide Underhand PullDown
200x8
200x8 used rest pause to get last 2
200x8 used rest pause to get last 3

Supered PullUps and CHin ups,( final pump, was beat. generally i can get 5-7 pull ups and 10 chin ups if i do them earlier in the workout. wide udnerhand pd felt unbelievable could have ended there put just a little more here.)
3/2
3/2
3/2

with the carbs and SS dfntly felt like my back was fuller. I have a big rib cage so I really need to work on my lats, could dftnly feel them better today wiht a pump in there after the pulldowns.

No cardio psotwork out, got some yard work to do. Carrying 5gallon buckets of gravel around to the other side of the house, lol, i will go quickly, lol.

Post workout
BCAA4/1/1 5g
WPI 44g TBsp All Nat PB

[GRAVESY]

Yesterday was a good day at work. Meals ended up getting spaced out a little mroe than I like towards the end of the day. Only got 4 of the 5 chicken meals, and did not have a shake, was able to get my eyes shut earlier than usual so I took that instead of waiting up for a shake.

Had the left over chicekn meal for breakfast in the morning. At home had 3wholeeggs+7more whites, plus 10g whey shot while cooking.

Should be hitting the gym soon. Will have a WPI and ANPB prior.

[GRAVESY]

Quick Arm WorkOut today.
Pre
WPI and allnat pb
bcaa 10g

Post
bcaa 5g
wpi and all nat pb

BB Curl
30wu
60x12
70x12
80x10
100x6

Incline DB Curl
35x10
40x10
45x8
50x6

EZBar Preacher
70x10
70x10
70x10

CGB
155x12
165x10
175x7
18516

DB Skull
25x12
30x10
35x8
40x5

OverHead DB
80x10
80x10
80x10


Went later today to the gym, a little more crowded than usual. was not feeling the vibe of the gym but i could be that i was going without Stim for the frist time plus following a 24hr shift at work. Next week dftntly going to go early again. No cardio, there was a water main break and the water had some tint in it, so i did not want to refill my water bottle and go do cardio. Not going to loose any sleep from it lol.
Generally I would have wrap things up with a superset with a cable since everything else wa freeweights, but like I said just no fire today, without stims and without carbs+slinsane.

[Mr.Bones]

Good stuff, will be watching.

[GRAVESY]

Good stuff, will be watching.

Thanks

-
Just got in most of my remain orders that are out there. Bulk of my stuff from Orbit Nutrition and my Pro Starter Pack for PRoCard Nutrition.

Just started with my LiverJuice, should be taking my PH next week. glad to get in so that I could start dosing it.

[GRAVESY]

Work yesterday was wet as hell. Flooded streets and the such, Diet wise not the best. I did not cheat or anything but as the day unfolded I ended up having to take in 4shakes and nuts. ONly whole meals came in 8eggbeater withcinnamon and stevia with 10gwhey. and Chicken with Almonds around lunch time. Was about to get dinner and then got set to a stagging area/builidng for those that were going to get displaced by the floodings. Granted it kept me dry, lol. and there was a cute nurse working there:D

I will post my workout from this morning n a bit

[GRAVESY]

Would have like to get some LI in this morning, but I was tired, and thw weather is not that great, got soaked at work yesterday, so i slept n, then went to the gym when i got up.
Chest.
Nordrenalean HCL
About an 1hr prior. Whey Protein and tbsp Peanut Oil.
30min prior KreOxi Pump
sipped on 10g BCAA 4/1/1 goin into gym and during first exercise.

Flat Bench
bar, 135
185x12
205x10
215x7
225x6
225x3 drop 185x7 drop 135x8
Slight Incline DB
75x12
80x10
80x8
85x6
Dips with forward lean superset with leg raises
8/10
6/10
6/10
6/10
7/10
PecDeckfst7 styling
135x12 12 10 8 8 8 10

Cardio Sipped on BCAA4/1/1 during cardio
24min Interval on Arch Trainer(it is somewhate like eliptical)
2min LI warmup
20min of HI(^resistance^incline) for 30sec followed by 1min (LI/MI)
2min LI cooldown
Post workout at home
Whey and tablespoon of All Nat PB.
My whole food meal that i hadabout 90min or so after fryed in GrapeSeed Oil with cinnamon and stevia sprinkled ontop.
2yolks 8 egg whites, omega3(2.4g)and6(1.3g) supps, Multi Vit. SuperCissusRX x3, LiverJuice.
Dfntly felt the pump as I moved along in the work out. I tend to not really get a pump for benching but once on to the DB felt it and it stayfe, PecDeck also great pump. Next week I will be adding in carbs with SlinSane preworkout and the pump should be even better

[Gerb]

I won't lie, I haven't read any your other posts as your posts are long but your training looks good. Keep it up.

In 51 words or less, what are you looking to do? I see keto? you look pretty lean already.

regardless, I wish you the best and I'll be following along from this post forward.

[GRAVESY]

I won't lie, I haven't read any your other posts as your posts are long but your training looks good. Keep it up.

In 51 words or less, what are you looking to do? I see keto? you look pretty lean already.

regardless, I wish you the best and I'll be following along from this post forward.
All good. Thanks for commenting, prbly would be best to keep it simple.

Physique:
About to go on a PH cycle for the month of April. After ketoing for a year, hope to put on some weight, hopefully quality weight this spring(april). Keto for this week, when I start the PH go TKD with carbs around the workout, starting PreWorkout only and see how that progresses, dont want to end up looking like a dirty bulker for the month, if you know what I mean.
This April will be the first time I have tried to put on quality weight, have always had to take it off, but now it is gone for themost part. Somewhat of a recomp.

Lifting
:Bring up the main 3, never been good in those lifts, tall guy so the weight has a long distance to travel for all 3(bench,squat,deadlift) 6'4", still no excuse.

[GRAVESY]

HammerPlex
2a, 17a DI Methyl Etiocholan 3-One, 17b-Ol @ 12.5mg
17a-Methyl-etioallocholan-2-ene-17b-ol @ 12.5mg
twice a day.

LiverJuice and Formestane(if i get to bloaty) by Primordial Performance.

PCT
Clomid
X-Lean by IBE maybe.

[GRAVESY]

Nordrenalean HCL
50min fasted LISS, outside went up to the reservoir today, might keep this route if I go LISS, go more street side if a jog it.

Morning Egg Meal
4whole Omega3 Eggs + 6Egg White
morning supps.

LEGS
Prework out( hour prior)
Whey 44g + Tbsp PeanutOil (all out of allnatpb, so might as well use this)

1piece of ThremoGum (http://www.orbitnutrition.com/index.php?main_page=product_info&products_id=1334)
KreOxi Pump 20min till gym
At gym 10min walk on treadmill

BCAA 4/1/1 throughout first exersice 10gs.

Leg Press [P=45 q=25 d=10]
10Px15
12Px12
12p+2qx10
14Px8
14P+2dx6
14P+2qx5
16Px6
10P+2qx10

Leg Ex
150x15
175x12
200x10
225x6

Single Leg Ex (e=each leg)
55x10e
70x8e
85x5e
45x8e

Prone Hamstring Curls
100x15
110x12
120x10
130x6
130x6

Sinlge Prone Hamstring Curls
30x12e
40x8e
50x7e

Standing C Raises
300x20
350x12
400x10
400x10
400x9

Superset
Seated C Raises / Tibia Raises big burn on the tibias
100x15 / 50x30
100x15 / 50x30
100x15 / 50x30

NO post cardio already hit 1hr total for the day, might get a little more outside while the sun is shining up here in MA.

Incredible Pump throughout the Workout. Quad were swollen, hurt some just doing the prone Hamstring curls, they had such a pump. And some pump sensation left for the calves.

Sipped BCAA 4/1/1 on the way home 5gs

Post
Whey 44g + TbspnPeanut Oil.

-

[GRAVESY]

Think 15g of BCAA at a 4/1/1 ratio is a little much surrounding the workout?
Should I go 3 of 5gs pre post and some point later?


--
after being very liberal last week food wise and a big chinese meal saturday night(general gua and pork fried rice, with scallion pancakes{underrated imo}. I started this week(monday) at 217 back down to 213(thursday) with a couple more days of DP's Keto(till sunday my PRo Veg day) Then mext monday I kick it TKD.

[Gerb]

HammerPlex
2a, 17a DI Methyl Etiocholan 3-One, 17b-Ol @ 12.5mg
17a-Methyl-etioallocholan-2-ene-17b-ol @ 12.5mg
twice a day.

LiverJuice and Formestane(if i get to bloaty) by Primordial Performance.

PCT
Clomid
X-Lean by IBE maybe.

sounds good bro, my advice is to run a standard PCT with clomid AND aromosin, maybe a test booster or whatever too but the Clo and Arom I think are a must and easy to come by online.

I got two buddies that run PH cycles, one won't do a proper PCT and he shrinks right after. The other runs PCT and holds 60% of gains. He ran TrenX/P-Plex and but on 20lbs in 6weeks and held 15. the other dude lost it all. It was amazing.

I hear you on the dirty bulker part. That would be my standard MO and it sucks to get the weight off.

[Gerb]

Think 15g of BCAA at a 4/1/1 ratio is a little much surrounding the workout?
Should I go 3 of 5gs pre post and some point later?


--
after being very liberal last week food wise and a big chinese meal saturday night(general gua and pork fried rice, with scallion pancakes{underrated imo}. I started this week(monday) at 217 back down to 213(thursday) with a couple more days of DP's Keto(till sunday my PRo Veg day) Then mext monday I kick it TKD.

I think it is fine. Reminds me, I need more chain'd out. If you have long workouts I think it is a greeat idea actually. If you are in and out in 1hr then 5-10 ought to do you fine.

[GRAVESY]

I think it is fine. Reminds me, I need more chain'd out. If you have long workouts I think it is a greeat idea actually. If you are in and out in 1hr then 5-10 ought to do you fine.

sometimes under sometimes over 1hr. If i work in HIIT it should be gtg. Typically before adding the cardio thou it is around 60-75min give or take.

[GRAVESY]

sounds good bro, my advice is to run a standard PCT with clomid AND aromosin, maybe a test booster or whatever too but the Clo and Arom I think are a must and easy to come by online.

I got two buddies that run PH cycles, one won't do a proper PCT and he shrinks right after. The other runs PCT and holds 60% of gains. He ran TrenX/P-Plex and but on 20lbs in 6weeks and held 15. the other dude lost it all. It was amazing.

I hear you on the dirty bulker part. That would be my standard MO and it sucks to get the weight off.

If i needed to I could get Nolva quickly without having to order from anywhere. Clomid would be 50/50/25/25(if needed).

The Formestane is almost like an otc Arimidex, do have enough to go cycle throu post if need be. Test Booster I could always get asap.

[Gerb]

If i needed to I could get Nolva quickly without having to order from anywhere. Clomid would be 50/50/25/25(if needed).

The Formestane is almost like an otc Arimidex, do have enough to go cycle throu post if need be. Test Booster I could always get asap.

a bunch of good info in the chem section on aromosin vs nova. worth a look. NPCKnight and HeavyIron have alot of good input on it.

[GRAVESY]

a bunch of good info in the chem section on aromosin vs nova. worth a look. NPCKnight and HeavyIron have alot of good input on it.

thanks, i'll take a gander in there.

[GRAVESY]

Nordrenalean HCL
about 35min fasted LI

EggMeal and morning supps.

1hr prior
Whey and Peanut Oil

30hr prior
ThermoGum
KreOxi pump

Shoulders
BCAA 10g

Seated DB Press
40 wu for 2sets
70x12
75x10
80x8
85x5
85x4 drop 60x6

Standing Side Laterals
25x15
30x12
35x10
40x6 drop 20x6

Reverse Incline Fly
15x15
20x10
25x8
30x6
20x11

Front Plate Raises
45x8
45x8
45x8

Wide Grip UpRight Rows
135x8
135x7
150x6
160x6 drop 100x16

Standing Mil Press
95x10 for quick final pump

Cardio
30min StairMaster, with changing speeds
BCAA 5gs

Post
Whey and Peanut Oil.

Beautiful weather today, got home and helped my dad move a pile of big rocks, for that little added extra/

[GRAVESY]

Great Pump btw made me feel like i would have to go sideways to leave.. Cant waite till next week when i start TKD with carbs prework out and slin sane then the KreOxi pump by procard. Crazy Go Nuts.

[Gerb]

nice job on the DB presses, dropsets are brutal. amazing how much strength drops off. I did them the other day and I started heavy, did two drops and my 3rd sets of the drops was pressing 35lbs x5 to failure lol. great burn thou.

keep it up dude, looks good.

[GRAVESY]

nice job on the DB presses, dropsets are brutal. amazing how much strength drops off. I did them the other day and I started heavy, did two drops and my 3rd sets of the drops was pressing 35lbs x5 to failure lol. great burn thou.

keep it up dude, looks good.

thanks man.

yeah i like drop sets, adds that extra special feeling to top it off.

[GRAVESY]

missed the 5min edit time frame,
but to piggy back on the ^. I work out alone so dropsets help me really get to failure with out the worry of using big big weight and getting stuck some way or another. A very good technique to implemant imo, especially for those that lift alone.

[GRAVESY]

Crazy started the week at 217 down to 210 this a.m.

no fasted cardio today, hitting the gym early. Got family coming over and might go shooting. Plus it is f'n beautiful out. Maybe later go for a walk.

Nordrenalean upon waking
30min later
Whey and Peanut Oil
30min later
KreOxi Pump and ThermoGum
30min later
Back Attack

PUll Ups
7 , 6 , 4 restpause 2

BB Rows underhand grip usually go overhand switched it today
135x15
185x12
205x10
225x8
245x8
250x6 drop 225x4 drop 135x15

Wide Underhand Lat PullDown
160x12
180x10
200x8
220x6 drop 120x8 (forearms were frying up)

DB Rows
110x10e
120x10e
135x8e
135x9e

Wide Neutral Grip Pull Downs back was pretty spent going into these
120x10
140x8
150x8
170x6

No post cardio either
BCAA 5g on while talking to a good budy and on the way home

Home Whey and Peanut Oil.

[GRAVESY]

Typically I would have carbed last night but since I am going TKD come Monday, I skipped the carbs, which dfntly helped me pop down to 210 was 212 yesterday. To keep me sane I had through out the day had a couple SugarFree Jello with Light Whipped Cream.

Cooking 5meals of chicken to bring to work tomorrow with brocolli.

[GRAVESY]

DeadLifts
135wux10
225x5
315x3
315x3
315x3
315x3
315x3

Front BB Shrugs
315x10
315x10
335x10
3545x8
350x8

Ran the DB Rack for Shrugs
135x10
125x10 (we do not have a 130 for some reason, lol)
120x10
115x8
110x8
105x8
100x10

Rear Cable Cross (got to get those rear delts to pop put more, going to hit them twice a wk) Kept to light cuz i can feel the squeez a lot better. On Delt day go heavey on a rear delt move, just trying to fill up and get blood in there today, when i go heavier i feel like i am cheating it more on the CC.
10x10
10x10
10x10
10x10
10x10


Cardio 15min Intervals. Right Hamstring was tight after DL so I did not go for the 30 i wanted, some is better than none. Next time stretch before DL.

[GRAVESY]

O Yeah,
Day 1 of PH.

[GRAVESY]

norderalean
morning fasted cardio about 1hour.

Eggmeal
morning supp
PH

PreWorkOUt
Whey and Swt Potato (left over from Easter) + Slin Sane

KreOxi Pump

Chest and Tris
BCAA 10 grams 4/1/1 ratio

BB Flat
bar, 135
185x12
205x10
225x5
230x4 drop 200x6 drop 150x8

Inclne DB
70x8
75x8
80x7
85x5

Forward Leaning Dips
8
7
7
5
6

PecDec FST7stlye
145x12 x12 x12 x12 x12 x12 x12

OverHead DB Ex
70x15
80x12
90x8
100x7

DB Skull
30x10
35x8
35x8
40x5 drop 25x8

Rope Ex FST style
35x12 x10 x8 x8 x8 x8 x8

BCAA 5g 4/1/1

Whey and Peanut OIl

[GRAVESY]

Just back from my morning Cardio. (norderalean and thermogum)

Going to have my egg meal, just whites, need to get Omega3 eggs later today. Going to have organic turkey bacon(without sugar aswell) to go with the eggs and the morning supps (Omega3 and 6, Multi Vit, SuperCissusRx, LiverJuice, HammerPlex(ph).

Going with my GrandFather to book the tickets to Ireland and most of the hotels and rental car. Going to try to stay at some family places and smalll B&Bs. Ireland - leave Boston June23, till July9 back to Boston. Going to still play around with the TKD idea for a little bit. No more than April. HIt it d.p.s keto for may and june. and drop all that water weight i am prbly going top pick up with some carbs and the ph.

Oyeah, once we touch down in DUblin I am hitting up a Supp Shop to grab some Protein Powder and Bars(only for when on the road) and maybe EFA or something else.

LEGS later today.

[GRAVESY]

over see sups, will prbly, Protein and maybe something along the lines of UN's Animal Omegas. WOnder how the pricing will compare.


Did not make it to the gym, screw something up in my foot this morning when i went out for cardio. when i put my sneakers on for the gym, if flared up big time. going to put my feet up for the rest of the day and enjoy it. On the outside of my foot either the bone or ligament running along it. Miss legs this week, haaha, the one workout i have never ever minded missing. Shoulders and Bi's tomorrow

[GRAVESY]

Foot is still bothering me, so i did not go for morning cardio. seems to be worse when i wear my sneakers that i typically do for the gym. As my foot was killing me throughout my workout today, but i made it. Did some post workout cardio on the recumbent bike, would have prefer to do hiit or stairmaster but not with my foot.

Today was a crazy day
norderalean
ph
Slinsane

Whey/Apple/PeanutOil

KreOxi Pump x2
(when i got to the gym i found i had another dose of it that i would have had yesterday in my bag so i popped it too. crazy day lol) just for fun today, one is plenty.

DELTS and BI's
BCAA 10 of 4/1/1

DB Press
40wu
70x12
75x10
80x8
85x5
85x5 drop 65x3(sh!t was heavey almost could not get the first one up on the drop)

UpRight Rows
135x10
155x6
155x5
155x6
135x8

45lb Plate Front Raises
45x10
45x10
45x8

Reverse Pec Deck
105x15
120x12
135x8
135x8

Side Laterial (db) fst7 (probly was overkill but the pump could not be denied.
30x10 x8 x8 x8 x8 x8 x8

BB CUrls
70x12
80x10
90x8
100x7 drop 60x10

Incline Alt DB Curls (was going to do these standin, but sat to take the pressure off my foot)
35x15e
40x11e
45x8e
50x6e

HammerStrenght Plate Loaded Preacher Curls FST7
BCAA 4/1/1 5g started sippinf during these btwn sets.
70x12 x10 x10 x10 x8 x8 x8 (really had to fight for the last few sets on this, bis where swollen, some little viens that i have never seen before started to make their appearance)

Cardio
30min rBIke

[GRAVESY]

my layout is going to look like this for awhile:

Sunday- off
Monday- Deadlifts/Traps/Rear Delt pump
Tuesday- off
Wednesday- Chest/Tri's
Thursday- Legs
Friday- Delts/Bi's
Saturday- Back

Still playing around with were i want to plug in FSt7 for the big pump at the end. Like today it seemed to really add on time dedicated to delts. I like it with chest, tris, bis, might not do it on delts and not sure about back, see tomorrow.

My layout is based on loosely Powerbuilding, the Muscle and Brawn Way (http://muscleandbrawn.com/powerbuilding-the-muscle-and-brawn-way/) but with some extra volume. 4-5 for the big groups and 2-3 for the smaller. and traps with the deadlifts.

[GRAVESY]

Planning ahead for Ireland June23rd - July9th

This site was recommended UniversalNutrition.ie. Will use it as a last restort, if i can not find a local shop to go to when i land in Dublin

Have to see if it would be ok for me to order and have shipped to the first relatives house that we are staying at upon landing. If so I would be getting

-(universal)Animal's Omega. from Universalnutrition.ie,

But when it comes to protein I could either go with a blend, looking at
From what they have on the net at UN.ie
-German American Technologies Muscletein Ultra-7 Protein 5lbs
-SYNTRAX MATRIX 5.0 (have had their Nectar version before and very tasty.
was thinking
-BSN Syntha6 but more carbs than i would like to have, since i will not have the opportunity to workout daily.

If I go with just a whey could go

-ULTIMATE NUTRITION ISO SENSATION 5lbs
-Optimum Nutrition 100% Whey 5lbs gold standard

or go off the wall, lol
-MuscleMeds Carnivor Beef Protein 4lbs

I have plenty of time to figure it out. Just throwing it out there.
Kinda leaning towards a blend just cause I will have everything covered if it is longer than i would like betwn meals. so top 2 are GAT and Syntha, both would give me plenty for 2 shakes a day. GAT would give 2hakes for 16days, Syntha 2 shakes for 19days

[GRAVESY]

Norderalean
SlinSane
PH

Whey, Apple, Tbsp PeanutOil

KreOxi Pump
BACK big day
no morning cardio, got to make sure nothing is terribly wrong with my foot. did wear a dfferent pair of sneakers to the gym today and was much better. Was going to do all cable and hammerstrength stuff but foot was feeling ok so i added in a stand freeweight.

BCAA 4/1/1 10grams
PullUps
6
5
4
4

Wide Underhand PullDowns
160x10
180x10
200x8
220x6 drop 190x4

HammerStrength ISO Low Row (one side at a time / weight per side)
90x15e
115x12e
135x10e
150x10e

HammerStrength ISO Laterial Row (one side at a time / weight per side)
90x20
135x12
160x10

TBar Rows( planned on staying off my feet for back today -no bb row-no db row-, but foot was feeling fine so i added these in, have not done them in awhile)
135x15
180x10
225x5
205x8

HammerStrength ISO PullDown(underhand, bothsides at the same time / weight per side)
100x8
100x8
100x8

Rope Straight Arm PullDowns
80x8 x8 x8 x8 x8 x8 x8 x8 (lost track and did 8 instead of 7 sets, lol)

Cardio
30min LI rBike

BCAA 4/1/1 5grams

Whey and tablespoon AllNat PB

[GRAVESY]

Little much on the volume today, have not used the hammerstrength stuff in some time now, so i wanted to use all 3, high, mid and low.

Going to cut it to
PU
BB Rows or Tbar
Wide Underhand PUllDowns
DBrows
maybe another?
StraighrArm Pulldown/DB pullover(fst7 like)

[GRAVESY]

Finished my 24hr shift it was a pretty good day. Got my meals in. Egg meal 4 chicken broc meals and a shake nuts meal to end the work day. Sved one of the chicken broc meals(#5) for breakfast instead of a shake before leaving work. had it with the morning supps.

Pre Gym
SlinSane

Whey Apple couple of RiceCakes.

KreOxi Pump

Thick Day
BCAA 10grams of 4/1/1ratio

DeadLifts
135x10 for WU
225x5 for WU
320x3
320x3
320x3
320x3
320x3

Front BB Shrugs
320x10
330x10
350x10
365x10
385x10

Rear Smith Shrugs
225x15
275x12
295x10
315x8

Reverse Standing Cable Cross (fst7 for the rear delts)
10x12 x12 x11 x10 x10 x10 x10

Cardio
StairMaster
30min with increasing speed

Home
Whey and All Nat PB
(first serving of Muscle Gauge Nutrition's IceCream Sandwhich flavor. Not bad. Cheap and the taste is dfntly do-able, was a little worried based on the price.
BCAA 5grams

[GRAVESY]

CHEST and TRI's
Flat Bench
bar, 135
185x12
205x11
225x7
230x5 drop 205x4 drop 185x6
Slight Incline DB
75x12
80x9
85x6
85x5
FL'n Dips
8
8
6
5
PecDeck (fst7ish)
150x12 12 12 12 12 10 10
OverHead DB Ex
80x12
90x10
100x6
100x5
DB Skulls
30x8
35x6
40x3(just spent here, sucked)
Rope Ex (fst7ish
50x12 12 12 12 10 10 8
cardio
some interval

[GRAVESY]

Tomorrow I am going back to Daves keto diet. Dont like TKD, granted it has added some to the workout while taking SLin San, but it is not for me. I prefer the keto for 6/7 days a week, with that meal to look forward to. Get me through the week. So after a quick 2wk try of tkd, just not feeling. So my friend has he carb meal tonight, if i meet up with him for it i start the DP'sKeto tomorrow, if i dont go out then it starts today. The psychological edge of not having a cheat meal on tkd, and since i workout in the am/early afternoon, the carbs are gone in my day before i know it, plus i could stand to get a little leaner before going to Ireland, haha.
Maybe some point i will try the tkd thing again but with a cheat meal in the future, just to break things up.

[GRAVESY]

LEGS
haha, took out the trash and left my BCAA on the porch. Had them when i got home (10grams of 4/1/1 ratio)

Nordrenalean
ThermoGum

Whey and PB
PH

KreOxi

Leg Press
10px15
12px12
14px10
16px6
16px6
16px6
16px6
8px16

Leg Ex
205x12
220x10
235x8
250x8

Single Leg Ex (one set right after the other)
70x12e
85x7e
85x6e

Seated Leg Curl
110x12
130x12
150x10
170x6

Single Prone Leg Curl (one set right after the other)
40x12e
50x10e
60x6e
60x4e

Stand Calf Raises
400x12
400x12
400x12
400x12
400x8

Seated Claf Raises
135x8
135x8
135x8

Squats ( attempted to do these FST7 Style, but my legs were basically spent, shaking under the little weight of 135,
135x7 7 6
I will get this for the FST7 for 8-12reps before i go to Ireland. I dont like squats so hoping this will help me feel comfortable doing them, with have the ego come into play and want to go big weight and be one of "those guys".
Going to try it every leg workout.


Whey and PB along with the forgotten 10grams of bcaa

[GRAVESY]

Tomorrow I am going back to Daves keto diet. Dont like TKD, granted it has added some to the workout while taking SLin San, but it is not for me. I prefer the keto for 6/7 days a week, with that meal to look forward to. Get me through the week. So after a quick 2wk try of tkd, just not feeling. So my friend has he carb meal tonight, if i meet up with him for it i start the DP'sKeto tomorrow, if i dont go out then it starts today. The psychological edge of not having a cheat meal on tkd, and since i workout in the am/early afternoon, the carbs are gone in my day before i know it, plus i could stand to get a little leaner before going to Ireland, haha.
Maybe some point i will try the tkd thing again but with a cheat meal in the future, just to break things up.

Going to Olive Garden. Meeting my sister since she does not have any classes today, taking her out to lunch before she graduates from college. Keto tomorrow, lol.

[GRAVESY]

DId about 30min Fasted Cardio this morning, which a is a big thing on Dave's keto diet. Did not really do it at all last time through but with the summer coming the weather should be cooperative. Took my morning dose of Nordrenalean prior to going. Fasted Paced walk outside. Keeping ti around 30min to start so when i plateau, and i know I will bump in 10min for 40min then 50min ti until I hit 1 hour fasted LISS.

Will also be doing some cardio post workout aswell, will keep that around 20-30min. and again as i plateau i will change this aswell. Prbly going to keep it low until i hit 60min fasted in teh am then start increase above 30 for poswork.

If the weather does not cooperate for morning LISS, will most likely do some HIIT postwork.



PreWorkOut

60g Whey, hefty tablespoon of all nat pb(so little more that a tbsP)
That was about an hr ahead, right as i went in to get my hair cut.

Leaving the popped my KreOxi PUmp and started sipping on my BCAA(10grams worth) of the 4/1/1

DElts and BI's

DB Presses
40wu
75x12
80x10
85x8
90x4(have not been able to use these in a while, felt good)
went for a second set with the 90 left side wsa going up but not the right, which is my bad shoulder. drop to the 80 samething, did not want to press the issue, no pun intended.

Wide Upright Rows
135x8
155x6
165x5
165x4 drop 135x7

Reverse PecDeck
120x12
135x8
135x8
150x6

Front 45plate Raises
45x10
45x8
45x9

Seated Machine BentArm Laterial Raises
FST7ish
50x12 x12 x12 x12 x10 x8 x8

BB Curl
80x12
90x8
100x6
100x7 drop 60x10

Standing Alt DB Curls
40x15e
45x11e
50x7e

HammerStrenght Plate Loaded Preachers
FST7ish
70x12 x12 x11 x8 x8 x8 x8 (F'n Brutal)

Cardio
20min StairMaster
sipp'n on BCAA (5grams)

Home
Post Workout
50grams Whey and 1.5tablespoon ALl nat PB.

-
SInce then I have cooked a bunch of chicken. For lunch
8oz chicken breast (montreal chicken seasoning) with Almonds, usually i have the raw ones but the other day i picked up one of the new flavors by Planters and had that with my chicken.

__________________

[GRAVESY]

Think I may have pushed the PANIC Button too soon. But glad i did made me realize i was a little overboard. Going to real it in and try the tkd for the remainder of my PH, cause I want to get the most out if it and I think if I go strictly KEto that will not happen as it has sdrol in it and people say you should have carbs with it.

But i will keep up with the cardio and ont he none workout days, those will be keto days. as below.

2wks left of the PH, then i will have about 7ish weeks before Ireland to real it in big time.




about 30min Fasted Cardio this morning, which a is a big thing on Dave's keto diet. Did not really do it at all last time through but with the summer coming the weather should be cooperative. Took my morning dose of Nordrenalean prior to going. Fasted Paced walk outside. Keeping ti around 30min to start so when i plateau, and i know I will bump in 10min for 40min then 50min ti until I hit 1 hour fasted LISS.

Will also be doing some cardio post workout aswell, will keep that around 20-30min. and again as i plateau i will change this aswell. Prbly going to keep it low until i hit 60min fasted in teh am then start increase above 30 for poswork.

If the weather does not cooperate for morning LISS, will most likely do some HIIT postwork

[GRAVESY]

Ofcourse when i am about to buckle down, the weather does not cooperate, rainy morning.

So, whey(60g) and heaping Tbsp All Nat PB

30min
Nordrenalean and KreOxi Pump
Thermo Gum

and right to the gym.

BCAA 10g to start the training session.

BACK
Bis were fried from yesterday so something like PU where hurt by it, but others it just made almost no bi assistance or less of.

PullUps
4
5
4
4
3

BB Rows (overhand)
bar
185x15
205x12
225x10
250x8 drop 150x20

Wide Underhand Lat PullDowns
160x12
180x10
200x7
220x6
160x11

DB Rows
115x10e
125x10e
135x10e

Rope Straight Arm PullDowns
FST7ish
50x12 x12 x10 x8 x8 x8 x8

Cardio
BCAA 5gs
24min
Interval Cardio
woke up with some DOMS in the quads and calves, so some of the HI parts were not as high but none the less.


Home
PostWork OUt
Whey(50gs) heaping Tbspn ALL Nat PB

[GRAVESY]

Still have some SLin Sane awell, so push up and onward. Got free samples of SizOn will pair that up with the slin sane next week for chest and leg days.

[GRAVESY]

24hr work day yesterday

#1
8 egg whites(small carton) 10g whey

#2
8oz chicken breast Almond (about1.8ozworth)
#3
8oz Chicken Breast wiht Broccoli(about5oz)
#4
44gs whey isolate protein, with almonds (about1.25oz)
#5
8oz Steak with broccoli (about 5ozagian)
#6
42g Whey isolate with only .6oz of almonds(small pack)



-
Started today with
8oz chicken breast and Almonds.

[GRAVESY]

Time to get back into this log.
Erin Go Braugh, Ireland in a Month.
Finished up my PH last week. on my second week of pct. Gain some unwanted weight, lol. the ph gave me a reason to eat things other than Chicken, Lean Beef, All Nat PB, Nuts, and Green Veggies. And i took advantage, guess that is expected since i followed a keto for over a year. My lifts dfntly went up and some noticable size went in some places.
Highest point i got to was 238, fuk i was pissed when i stepped on the scale, lol. Ketoing for a week and down 230, thankfully, lol. Lifts still staying up there, size so far not that bad. Goal is to get 222 or sub for Ireland.

Switching things up training wise for a bit, either next week or the following i am going to be going at night, i use to go in the am. Going at night so that i can train with my friend. should help bring up the intensity, should be good times. Going to be able to train with him M, Thur, Friday, could do sat but He does legs and i do back, and (i can not hang with him on legs, at least not yet, his squats are insane, but everything else is up there with him) i will be doing legs on Wed, he takes wed off. Should be fun if we can get together. we will pretty much run the gym after a bit.

Not worrying about the future right now cause nothing is going to happen beofre i go to ireland so, screw it till then, lol.

[GRAVESY]

Delts

20min walk on treadmill

DB Press
standing 40 for wu
80x12
85x9
90x6
90x6
90x5

UpRight Rows
135x10
155x8
165x6
170x6
135x8

Front Plate Raises
45x8
45x8
45x8

Reverse PecDeck
120x10
120x10
135x8
135x8

DB Shrugs
110x10
120x10
135x10
135x8
100x12

Lat DB Raises
25x10
30x8
35x6

was looking to get a final pump with some quick HammerStrength Presses but out of the two machine that we have, must be due to my height and arm length, just did no like the fit of them, o well. prbly would have been over kill anyways.

Cardio on a Bike to wrap it up

[GRAVESY]

Really enjoying Muscle Gauge Nutrition Pure Isolate. Does not break the bank and so far so good on the flavors I have picked.

IceCream Sandwich is GREAT
Chocolate Mint is Good
and
Cake Batter is ok(seemed to mix the worst out of the 3, i use two scoops in about 12oz of water for 50grams of Whey Protien Isolate)

swtned with Stevia to boot.


_ thou i am starting to get addicted to the All Nat PB that goes with the shakes, lol. nice heaping tablespoon full of the stuff, mmmm. Just finished up some Teddie's ALL Nat Chunky PB.
Now back to SMuckers creamy.

[GRAVESY]

Morning Cardio (outside for a walk was planning on having it be more of a jog type thing but my legs were sore. They tend to get sore, not the next day but second day after training when i wake up).

Egg Meal
4 Omega 3 Eggs
1 whole Regular Egg
5 egg whites.

Chicken
8oz Chicken Breast
Broccoli
All Nat PB heaping Tablespoon.

Pre
50grams WPI
Heaping Tablespoon of All Nat PB

5g BCAA 411
GYM
5g BCAA 411

Post
50g WPI
Tablespn All Nat PB

The Work OUt
TRIs&BIs
KreOxiPump
20min on Treadmill(1mile, lol)

Was going to do overhead db extension but started off really light since i felt like my L elbow was going to be a prblm. A 10lb for singles just to get the blood in there. Could feel the wrong type of burn, thought i would try heavier instead grabbed the 75 and nope, the buring pain=no go. Might look into getting an elbow shelve to see if that makes a difference.

Had no prblems with cable stuff so that is the direction that i went.

VBar PushDowns
5sets dont remember any of the weights really, got to bring a little note pad, lol.

machine Dips
used the whole stack
4sets

Single Cable Ex
3sets each

Rope Ex supersetted with CGB
4sets. for some reason must of something to do with the singles but my right sideseemed a lot heavier on the bar. only used 135 felt like nothing on left side, but right was tough, wierd. going to do cgb first next time most likely.

Straight Bar Curls
40wu up pump
80
90
100
100
70

Alt Standing Hammer Curls
40
45
50
55

Preacher Curl
60
70
80
80

Stnding High Cable Curls, was going to do these like a doulbe bi pose but my arms were to long for the space, lol, so did one at a time. did not really like them at all, off the list.

21mins on the Stairmaster to wrap things up
http://www.bodybuildingdungeon.com/forums/images/smilies/victory.gif

Steak and Broccoli and Asapragus
and another
WPIwith added fiber and All Nat PB
to go for the rest of the night.

Have not had a carb based meal since last Wed, had a little headache going in the gym but it subsided once i got things going. Family party tomorrow not sure if i will carb then or waite it out till next wed.

[GRAVESY]

Back Day, F'n Killed it today, felt GGGRRRRREAT!!!!!!!!!
no am cardio, got a family party so got to get the ball rolling today early, to get my meals in line.
Pre
50g WPI Heaping TBspn of ANPB

KreOxiPump

1mile on the treadmill for a wu walk.
5g BCAA 411

ChinUps
8
7
6
getting the blood in the meat of the back

DeadLifts(these are slowly but surely feeling better and better each time)
135x5
225x5
315x5
350x3
350x2
350x3
350x3
275x7

DB Rows (only row of the day)
100x10e
120x10e
135x10e
135x8e

LatPull Down
150x8
150x8
160x8
170x7

High Narrow Grip PullDown
170x12
180x10
190x10
200x8

HammerStrength Sinlge Underhand LatPUll Down
80x10e
100x8e
115x6e

Straight Arm PUll down( have done these on most cable set up in the gym have not found one i like, going to go back to a db pullover next time i am looking for a movement like these)
50x10
60x10
60x8

BCAA 5g 411
Cardio
Interval on an ArchTrainer- 24min.

Post
WPI 50g
Heaping tbspn ANPB

["Rodz"]

Wow thats some volume man!!!

Some great lifts here

[GRAVESY]

Wow thats some volume man!!!

Some great lifts here

Thanks

Yeah it is a lot of volume, was going low volume for a while and trying to add more in, just got to find a happy medium.
4-5exercises should do me good not 6+ lol.

and thanks for stopping by.

["Rodz"]

Thanks

Yeah it is a lot of volume, was going low volume for a while and trying to add more in, just got to find a happy medium.
4-5exercises should do me good not 6+ lol.

and thanks for stopping by.

No probs man, For myself I think i need to add more for my back, i was doing 3-4 moves for 4 sets each, once my shoulder heals up Ill add another move or 2 in

[GRAVESY]

No probs man, For myself I think i need to add more for my back, i was doing 3-4 moves for 4 sets each, once my shoulder heals up Ill add another move or 2 in

Back is dfntly the place that i like to add volume and hit it hard. Things like chest and shoulder and even legs, joints play a role in some limiting fashion. L Elbow and R Shoulder. Kinda both knees, R more so.

[GRAVESY]

At the family party on Saturday I do throw down some carbs, not the best carbs but they were Tasty, lol!

Sunday- OFF (Work Sun8am-Mon8am)

Monday
CHEST
5g BCAA 411
Mile wu on Treadmill (3.1)

Flat Bench
Bar
135x15
225x11
235x7
235x5
245x4
250x4 drop 225x3 drop 185x6 drop 135x6(slow and controlled)

Incline DB
75x9
80x8
85x8
90x4.5 lol

CableCross
30x12
42.5x8
42.5x8
50x5
25x16

Incline Fly
30x12
35x12
40x10
45x8

Flat Fly
50x6
55x6
60x5

BCAA 5g 411
Cardio
HIIT 24min(due to work schedule no am cardio, so HIIT it was)

[GRAVESY]

Work yesterday (16hrs)

LEgs today,
was pretty drained, and waking up to rain does not help when you planned on going for a quick jog to start the day.


LegPress
sled for a wu
10Px15
16Px8
16Px7
16Px7
16Px8
16P1Q1Nx6
10Px12

Leg Ex
190x10
220x10
250x8
280x6 drop 130x6(real slow with a big squeeze at the top)

Single Leg Ex
40x8(long squeeze and slow negative)
55x15
70x12

Seated Ham Curls
110x10
130x10
150x8
190x6

Sinlge Prone Ham Curls
30x10( big squeeze and slow negative)
40x10
50x10
60x8

Adduct machine(first time ever lol)
55x20
85x20
100x30

Standing Calf raises( smooth and controlled with big stretch at the bottom and big squeeze at the top)
400x10
400x8
400x10
400x8

[GRAVESY]

AM Fasted Cardio http://www.bodybuildingdungeon.com/forums/images/smilies/1.gif

FYI
Had some SwordFish Tips for Lunch not bad, but the baked haddock is better.


Boulders
mile wu walk.

DB Press
25wu
25wu
75x12
80x10
85x5
90x5
90x4
90x5
60x10

Wide UpRight Rows
135x10
155x8
165x6
170x6

Front Plate Raises
45x12
45x12
45x12

Reverse PecDeck
100x20
130x12
145x12
160x10

Front BB Shurgs
135x16
225x15
315x12
405x8
405x7
405x6

Lat DB Raises
25x12
30x12
35x10
40x6
45x6


Shoulders might be now my favorite workout.
1A 1B with Back.
30min rBike

[GRAVESY]

AM Fasted Cardio http://www.bodybuildingdungeon.com/forums/images/smilies/1.gif

EggMeal(all out of omega3 eggs at the moment, lol. had 2whole eggs and 8whites)
Lean Protein Meal- 7oz Chicken Breast, heaping tablespoon of ANPB
PreWorkOut- 50g WPI heaping tablespoon ANPB

Arms Race at the Gym
5g BCAA 411 ratio on the way to the gym
Mile WU walk

Tri's
CGB
bar wu
135x15
150x15
170x10
185x10
200x6

VBar Ex
110x20
120x15
130x15
140x11

Single Cable Ex
30x15
40x12
50x9

Machine Dips
210x15
225x12
240x12
255x12

Bi's
BB Curl
90x10
90x10
100x8
110x6
70x12

Alt DB Curl
40x10e
45x10e
50x6e
55x6e

HammerStrength Preacher Curl
70x12
90x8
100x6 drop 45x15

Single Spider Hammer Curls
20x10
20x10
25x9

5g BCAA 411
30min on rBike.

PostWorkout meal - WPI 50grms and heaping tablespoon ANPB.

Got a
Steak and Spinach meal to go
and
WPI ANPB and some fiber to cap the night off.

[GRAVESY]

Row To Grow

50g WPI, ANPB
5g BCAA 411

Mile WU ( started at speed of 3.o, been upping .1 every day at 3.4)

PullUps
7
7
6

BB Rows
bar
135x15
185x12
225x8
235x8
245x8
255x6
225x8

Wide UnderHand lat Pull Down
180x10
200x8
220x6
230x5

HammerStrength Iso Seated Row(one side at a time)
90x15e
115x12e
135x10e
150x8e

T-Bar Rows
160x10
180x10
205x8
225x6
250x5

HyperExtensions
BWx15
BWx15
BWx15

no post cardio have been doing basically 3session wed-fri so taking today off.
50g WPI ANPB.

Going to grab a small amount of carbs today maybe a Bison Burger On a Wheat Bun, not sure about fries or not, lol, maybe something swt. idk.

__________________

[GRAVESY]

blllaaahhh

no energy. 24hr shift yesterday was not tough by any means, wtf.

Elbows sucks, Went shooting on Saturday. First shot with the Mini14 and my right elbow(hurts during bis'/pulling stuff) was on fire. And moving a patient at work, did the samething this morning at lik 6am haha.

And my left elbow that hurts on Tr and Pushing stuff hurts anyway, wtf.

Started to lift today on flat bench and that is as far as i got. had no energy or foucs really. Just went up and did some cardio after 2wu sets of bench and 5 sets with 225.

It sucks cuz i hate not lifting. Prbly going to take this week off lifting for the most part, might do one thing per group on a day jsut to get a pump and then hit the cardio. hate these type of weeks but must be done. Dont want to go the docs till after i get back from Ireland.

[GRAVESY]

Toning things down so that I can some what heal up for now.

NOThing Impressive
just did a quick Quad workout will hit Hamstring later this week since I am staying away from press and pulls for the most part, only upper body thing that i will do this week will be very light front,laterial,and rear raises, just to get a pump in there.

Legs
did a lot of warm up stuff here, way more than usual.

Did double and single leg Extensions very light weight, followed by 50reps on the Abb and 50 on the Adductor machines.

Leg Press
just the sled, 20 shoulder width stance, 20 narrow(feet together) 20 wide(sumo), one right after the other.

LEg Press
450x8 x8 x8 x8 x8 x8 x8 x8

Sinlge Leg Press
90x10 x10 x10 x10

Leg Extension
100x15
130x12
160x12
190x8
220x8

Standing C Raises ( slow and controlled, very deliberate)
300x18
350x12
400x8
400x8
200x10

30min onBike post workout


Also went Kayaking later in the afternoon yesterday. Was a good time, against the tibe and wind for the majority of the time, was out for about 3hrs, not all moving but the majority was.

Just some AM Cardio this morning, was going to do it outside but my ipod was dead so charged it as I drove to the gym and did cardio there, lol.

[GRAVESY]

So much for not pressing this week lol.
Went to the gym, ran into my buddy and hit up chest. Elbow actually felt real good, had a knee shelve on my elbow during wu walk on the treadmill and for the first compound movement seemed to help. plus not doing a Tri specific workout this week seemed to help. Also just pick up some Arthrolyze by Species, high concentration of the standard 3 joint support/repair supplements plus Boron, so hopefully that will kick in and help out so by the time I hit Ireland i will be able to heal up during the trip.

PreWorkout about 1hr prior
50g WPI
Tablespoon Chunky ANPB

30min
25mg Yohimibne hcl and 200mg caffiene

BCAA 5g during the first portion of the workout
KreOxi Pump
and a SpeedStack PUmp, lol, i dont know why i got one but damn did it help lol.

Incline BB
135wu of 15
185x10
205x10
215x8
225x6(heaviest ever on these)

Flat DB
75x15
80x12
90x10
100x8

Incline Fly
45x15
50x12
55x10

Cable Cross Over
30x15
35x12
35x12

30min Cardio on elipical and that is all she wrote, little shorter than i usually go, but first time working out with my friend so was able to go heavier than usual on the incline so that made up for it.

50wpi and tablespoon ANPB for a post workout.


some grilled chkn breast and grilled aspargus in about 45-60min.

[GRAVESY]

yesterday all i did was cardio btw.