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PZT's "I just wanna be huge" IML SDMZ 3.0 Log
- Thread starter PZT
- Start date
naw lol. 13 was tng, 7 paused & 7 with feet of the bench tng. Could have gotten more on feet of the bench but my grip was uneven
8/13/14: Day 14 SDMZ 3.0
Notes: two really good sex0rz sessions last night.
Pretty sure I'm going to commit next week and keep my carbs and protein high and drop fats down. Which means no waffles or cookies. Basically just going to cut out the late night junk with another meal of chicken and rice. Cals will drop but I should maintain most the size and really tighten up. Untill then, waffles tonight
Diet / Supplementation:
2 c egg whites
1 c oats
50 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
12 mg Aromasin
(0730)
1 c coffee
1 tbsp creamer
(0815)
1 c coffee
1 tbsp creamer
(0900)
1 c coffee
1 tbsp creamer
(0945)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1030)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
2 caps GuadrianX Lifestyles Omniscienti
(1300)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1 scoop Purus Labs Amino.D
(1630)
30 mg Celtic Labs Trestobol
1 scoop Purus Labs Amino.D
(1645)
2 c egg whites
1/2 c oats
75 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
(1845)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1930)
5 blueberry waffles
3/8 c buttered flavored syrup
2 c reduced fat milk
2 tbsp unsalted organic butter
(2115)
Eatz:
*nothing new.
Workout:
Arms
Rope Press-down
(Warm up)
30x10
35x10
Super Set:
Rope Press-down / DB Hammer Curls
60x15 / 35x12
65x15 / 35x12
70x15 / 40x12
Super Set:
CGBP / Preacher Curl Machine
2x135x12 / 2x50x15
145x12 / 60x15
Super Set:
Single-Arm DB Skull crushers / Single-Arm DB Preacher Curl
3x25x20 / 3x25x10
Single Arm Press-down
30x30
35x25
40x20
Hanging Single Arm Cable Curl
20x30
25x25
DB Single-Arm OH Extension
20x20
25x20
EZ Bar 21's
25x1
35x1
Straight Bar Press-down
(Drop Set)
75x20 / 60x10 / 45x10 / 30x20
Straight Bar Cable Curl
(Drop Set)
60x20 / 45x10 / 30x10
*squeezed the hell out of every rep possible.
(-2 hours Later-)
Cardio
30 minute walk around the neighborhood.
Notes: two really good sex0rz sessions last night.
Pretty sure I'm going to commit next week and keep my carbs and protein high and drop fats down. Which means no waffles or cookies. Basically just going to cut out the late night junk with another meal of chicken and rice. Cals will drop but I should maintain most the size and really tighten up. Untill then, waffles tonight
Diet / Supplementation:
2 c egg whites
1 c oats
50 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
12 mg Aromasin
(0730)
1 c coffee
1 tbsp creamer
(0815)
1 c coffee
1 tbsp creamer
(0900)
1 c coffee
1 tbsp creamer
(0945)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1030)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
2 caps GuadrianX Lifestyles Omniscienti
(1300)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1 scoop Purus Labs Amino.D
(1630)
30 mg Celtic Labs Trestobol
1 scoop Purus Labs Amino.D
(1645)
2 c egg whites
1/2 c oats
75 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
(1845)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1930)
5 blueberry waffles
3/8 c buttered flavored syrup
2 c reduced fat milk
2 tbsp unsalted organic butter
(2115)
Eatz:
*nothing new.
Workout:
Arms
Rope Press-down
(Warm up)
30x10
35x10
Super Set:
Rope Press-down / DB Hammer Curls
60x15 / 35x12
65x15 / 35x12
70x15 / 40x12
Super Set:
CGBP / Preacher Curl Machine
2x135x12 / 2x50x15
145x12 / 60x15
Super Set:
Single-Arm DB Skull crushers / Single-Arm DB Preacher Curl
3x25x20 / 3x25x10
Single Arm Press-down
30x30
35x25
40x20
Hanging Single Arm Cable Curl
20x30
25x25
DB Single-Arm OH Extension
20x20
25x20
EZ Bar 21's
25x1
35x1
Straight Bar Press-down
(Drop Set)
75x20 / 60x10 / 45x10 / 30x20
Straight Bar Cable Curl
(Drop Set)
60x20 / 45x10 / 30x10
*squeezed the hell out of every rep possible.
(-2 hours Later-)
Cardio
30 minute walk around the neighborhood.
8/14/14: Day 15 SDMZ 3.0
Notes: upper body is pretty sore, legs tonight.
Diet / Supplementation:
2 c egg whites
1/2 c oats
75 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1015)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
2 caps GuadrianX Lifestyles Omniscienti
(1300)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
1 packet hot mustard
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1 scoop Purus Labs Amino.D
(1630)
30 mg Celtic Labs Trestobol
1 scoop Purus Labs Amino.D
(1645)
1 serving Lecheek Nutrition Stim Shot
(1700)
2 c egg whites
1/4 c oats
75 g chocolate ice cream
1/4 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
(1930)
400 mg testosterone blend
(1945)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(2000)
5 macadamia nut cookies
2.5 c reduced fat milk
(2200)
Eatz:
Workout:
Legs
Lying Leg Curls
30x10
35x10
40x10
60x10
80x12
90x10
80x10
Drop Set
70x8 / 40x8 / 25x8 + 30 Partials
*painful pump.
Parallel Box Squats
(Narrow Stance)
45x5
95x5
145x5
195x5
245x5
295x5
(Regular Stance)
345x5
(Wide Stance)
395x5
(Add Belt - Drop Set)
445x2 / 345x6 / 245x7 / 195x10 / 145x8 / 95x10
*actually moved alil weight. Still way off from my past numbers (I've hit 525 before) but the effort was there. Tried keeping my hams and lower back out as much as possible but erectors still were pump as fuck by the time I got to 195 on the drop set.
Leg Presses
90x20
180x20
180x15 + 5 Paused Reps
180x10 + 10 Paused Reps
180x5 + 15 Paused Reps
*nasty quad pumps doing this after the squat drop set.
Leg Extensions
(30-count Quad Stretch after each Set)
50x20 + 20 Partials
2x40x20 + 2x20 Partials
*felt so weak here. Quad pump was so intense.
Smith Machine Calf Raise
2x90x15
2x90x12
90x10
Seated Calf Raise
(1 All Out Set)
45x15 + 10-count stretch + 45x6 + 10-count stretch + 45x3 + 10-count stretch + 45x1 10-count stretch + 45x1 10-count stretch + 45x1
*stole the workout ideas from Dave Tate on upper legs and lower legs from Shelby Starnes. Both if them are cock suckers for this. That is all.
(-2 Hours Later-)
Cardio
30 minute walk around neighborhood.
Notes: upper body is pretty sore, legs tonight.
Diet / Supplementation:
2 c egg whites
1/2 c oats
75 g chocolate ice cream
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1015)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
2 caps GuadrianX Lifestyles Omniscienti
(1300)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
1 packet hot mustard
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1 scoop Purus Labs Amino.D
(1630)
30 mg Celtic Labs Trestobol
1 scoop Purus Labs Amino.D
(1645)
1 serving Lecheek Nutrition Stim Shot
(1700)
2 c egg whites
1/4 c oats
75 g chocolate ice cream
1/4 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
(1930)
400 mg testosterone blend
(1945)
4 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(2000)
5 macadamia nut cookies
2.5 c reduced fat milk
(2200)
Eatz:
Workout:
Legs
Lying Leg Curls
30x10
35x10
40x10
60x10
80x12
90x10
80x10
Drop Set
70x8 / 40x8 / 25x8 + 30 Partials
*painful pump.
Parallel Box Squats
(Narrow Stance)
45x5
95x5
145x5
195x5
245x5
295x5
(Regular Stance)
345x5
(Wide Stance)
395x5
(Add Belt - Drop Set)
445x2 / 345x6 / 245x7 / 195x10 / 145x8 / 95x10
*actually moved alil weight. Still way off from my past numbers (I've hit 525 before) but the effort was there. Tried keeping my hams and lower back out as much as possible but erectors still were pump as fuck by the time I got to 195 on the drop set.
Leg Presses
90x20
180x20
180x15 + 5 Paused Reps
180x10 + 10 Paused Reps
180x5 + 15 Paused Reps
*nasty quad pumps doing this after the squat drop set.
Leg Extensions
(30-count Quad Stretch after each Set)
50x20 + 20 Partials
2x40x20 + 2x20 Partials
*felt so weak here. Quad pump was so intense.
Smith Machine Calf Raise
2x90x15
2x90x12
90x10
Seated Calf Raise
(1 All Out Set)
45x15 + 10-count stretch + 45x6 + 10-count stretch + 45x3 + 10-count stretch + 45x1 10-count stretch + 45x1 10-count stretch + 45x1
*stole the workout ideas from Dave Tate on upper legs and lower legs from Shelby Starnes. Both if them are cock suckers for this. That is all.
(-2 Hours Later-)
Cardio
30 minute walk around neighborhood.
8/16/14: Day 17 SDMZ 3.0
Notes: 239.4 upon waking.
Looked like shit upon waking. Took pic and really looked bad. Like literally worse than starting pic. Deflated looking and Abs hardly showing. Decided to drop carbs significantly. And will do so starting next week. So on top if dropping as much crap food as possible carbs will be cut down too. Will also drop cardio to see how lower carbs effects me first. Would hate to finish this log and look worse than the start. I am noticeably bigger in person but that never translates into pictures for me if I not as lean.
Diet / Supplementation:
2 c egg whites
100 g banana
1/2 cc reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
12 mg Aromasin
(1030)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1745)
2 caps GuadrianX Lifestyles Omniscienti
(1930)
30 mg Trestobol
(2000)
1 serving Lecheek Nutrition Stim Shot
(2030)
2 c egg whites
100 g banana
5 oz. Greek strawberry yogurt
1 cap Iron Mag Labs Super DMZ 3.0
(2130)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2215)
1 whole egg
1/2 c egg whites
4 oz. tuna in water
1 tbsp mayonnaise
(0100)
*so managed to keep my protein the same and drop 2/3 of my carbs with fats being low as hell too. Probably need a few more days like this.
Eatz:
*nothing to show today.
Workout:
Shoulders
Reverse Pec Deck
3x100x15 + 5 Partials
Barbell Front Raises to Overhead
3x35x15
*these were difficult and got dem veins popping out.
Seated Partial Dumbbell Side Laterals
3x40x15
Barbell Close Grip Shrug
(3-count contractions)
3x155x12
*challenging for light weight.
Super Set:
Standing DB Side Lateral / Bent Over Rear DB Raise
20x15 / 20x15
25x12 / 25x12
35x8 / 35x8
DB Shrug
2x50x20
Cross Cable Bent Over Rear Felt Flies
2x25x20
Rope Press-down
(Feeder Sets)
2x40x20
Preacher Curl Machine
(Feeder Sets)
20x20
25x20
Hanging Leg Raise
2xBWx10
Broomstick Twists
2x15
Kneeling Cable Crunch
2x80x20
Plank
1 minute
*decent workout. Quick and clean.
Can't wait to kill back tomorrow.
Notes: 239.4 upon waking.
Looked like shit upon waking. Took pic and really looked bad. Like literally worse than starting pic. Deflated looking and Abs hardly showing. Decided to drop carbs significantly. And will do so starting next week. So on top if dropping as much crap food as possible carbs will be cut down too. Will also drop cardio to see how lower carbs effects me first. Would hate to finish this log and look worse than the start. I am noticeably bigger in person but that never translates into pictures for me if I not as lean.
Diet / Supplementation:
2 c egg whites
100 g banana
1/2 cc reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
12 mg Aromasin
(1030)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1745)
2 caps GuadrianX Lifestyles Omniscienti
(1930)
30 mg Trestobol
(2000)
1 serving Lecheek Nutrition Stim Shot
(2030)
2 c egg whites
100 g banana
5 oz. Greek strawberry yogurt
1 cap Iron Mag Labs Super DMZ 3.0
(2130)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2215)
1 whole egg
1/2 c egg whites
4 oz. tuna in water
1 tbsp mayonnaise
(0100)
*so managed to keep my protein the same and drop 2/3 of my carbs with fats being low as hell too. Probably need a few more days like this.
Eatz:
*nothing to show today.
Workout:
Shoulders
Reverse Pec Deck
3x100x15 + 5 Partials
Barbell Front Raises to Overhead
3x35x15
*these were difficult and got dem veins popping out.
Seated Partial Dumbbell Side Laterals
3x40x15
Barbell Close Grip Shrug
(3-count contractions)
3x155x12
*challenging for light weight.
Super Set:
Standing DB Side Lateral / Bent Over Rear DB Raise
20x15 / 20x15
25x12 / 25x12
35x8 / 35x8
DB Shrug
2x50x20
Cross Cable Bent Over Rear Felt Flies
2x25x20
Rope Press-down
(Feeder Sets)
2x40x20
Preacher Curl Machine
(Feeder Sets)
20x20
25x20
Hanging Leg Raise
2xBWx10
Broomstick Twists
2x15
Kneeling Cable Crunch
2x80x20
Plank
1 minute
*decent workout. Quick and clean.
Can't wait to kill back tomorrow.
8/17/14: Day 18 SDMZ 3.0
Notes: woke up alil tighter looking but long way to go. Still 239.
Having a hard time getting gyno under control.
Carbs will be 400+ tomorrow.
Diet / Supplementation:
2 c egg whites
5 oz. blueberry Greek yogurt
100 g banana
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
(1200)
8 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1400)
8 oz. tuna in water
2 tbsp mayonnaise
2 slices whole wheat bread
2 caps GuadrianX Lifestyles Omniscienti
(1545)
30 mg Celtic Labs Trestobol
(1730)
1 serving Lecheek Nutrition Stim Shot
(1745)
1.5 c egg whites
2 whole eggs
35 g strawberries & cream oatmeal
100 g banana
1 cap Iron Mag Labs Super DMZ 3.0
(2030)
8 oz. tuna in water
2 tbsp mayonnaise
4 slices whole wheat bread
1 tbsp relish
(2115)
Eatz:
-none-
Workout:
Back
Wide Grip Pull Downs
50x12
100x12
130x12
160x12
180x10
190x8
180x8
Medium Grip Pull Downs
170x10
170x8
160x8
Close Grip Pull Downs
150x8
140x8
130x10
*had to keep dropping weight through all the Pulldowns but rest periods were real short. Plus pump was getting more intense.
Seated Wide Triangle Bar Cable Row on Box
100x10
110x10
130x10
120x10
*damn it boy, strong squeezes here.
Wide DD Pulldown
(Lower Back on Pad - Facing Away from Stack)
100x12
120x12
2x140x10
*couldn't get a good feel on this.
Chest Supported Rope Cable Pull Over
2x50x15
60x12
50x12
Dumbbell Rows
100x10
95x10
90x10
85x10
*didn't think I could pump the Lars any more at this point but did.
DB Shrug
(Slightly Leaning Forward)
50x10 w/ 2-count contractions + 10 Pump Reps
45x10 w/ 2-count contractions + 10 Pump Reps
DB Shrug
(Upright)
110x6 + 10-count Stretch
100x6 + 10-count Stretch
Wide Grip Upright Row
2x135x10
Weighted Hyperextensions
4x35x15
*pace was lightning fast.
Big bench/chest day tomorrow.
Notes: woke up alil tighter looking but long way to go. Still 239.
Having a hard time getting gyno under control.
Carbs will be 400+ tomorrow.
Diet / Supplementation:
2 c egg whites
5 oz. blueberry Greek yogurt
100 g banana
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
(1200)
8 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1400)
8 oz. tuna in water
2 tbsp mayonnaise
2 slices whole wheat bread
2 caps GuadrianX Lifestyles Omniscienti
(1545)
30 mg Celtic Labs Trestobol
(1730)
1 serving Lecheek Nutrition Stim Shot
(1745)
1.5 c egg whites
2 whole eggs
35 g strawberries & cream oatmeal
100 g banana
1 cap Iron Mag Labs Super DMZ 3.0
(2030)
8 oz. tuna in water
2 tbsp mayonnaise
4 slices whole wheat bread
1 tbsp relish
(2115)
Eatz:
-none-
Workout:
Back
Wide Grip Pull Downs
50x12
100x12
130x12
160x12
180x10
190x8
180x8
Medium Grip Pull Downs
170x10
170x8
160x8
Close Grip Pull Downs
150x8
140x8
130x10
*had to keep dropping weight through all the Pulldowns but rest periods were real short. Plus pump was getting more intense.
Seated Wide Triangle Bar Cable Row on Box
100x10
110x10
130x10
120x10
*damn it boy, strong squeezes here.
Wide DD Pulldown
(Lower Back on Pad - Facing Away from Stack)
100x12
120x12
2x140x10
*couldn't get a good feel on this.
Chest Supported Rope Cable Pull Over
2x50x15
60x12
50x12
Dumbbell Rows
100x10
95x10
90x10
85x10
*didn't think I could pump the Lars any more at this point but did.
DB Shrug
(Slightly Leaning Forward)
50x10 w/ 2-count contractions + 10 Pump Reps
45x10 w/ 2-count contractions + 10 Pump Reps
DB Shrug
(Upright)
110x6 + 10-count Stretch
100x6 + 10-count Stretch
Wide Grip Upright Row
2x135x10
Weighted Hyperextensions
4x35x15
*pace was lightning fast.
Big bench/chest day tomorrow.
8/18/14: Day 19 SDMZ 3.0
Notes: woke up feeling pretty good.
Diet / Supplementation:
1 c egg whites
1 whole egg
35 g bananas and cream oatmeal
100 g banana
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
12 mg aromasin
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
1 cap GuadrianX Lifestyles Omniscienti
(1300)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
(1645)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
35 g strawberries and cream oatmeal
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
8 oz. NY Strip Steak
1 tbsp unsalted organic butter
1.5 oz. cucumber
1 oz. cheddar
1.5 oz. tomato
1.5 oz. shredded carrot
2 oz. lettuce
1.5 oz. blue cheese
(2030)
5 blueberry waffles
1.5 c reduced fat milk
1 tbsp unsalted organic butter
1/4 c buttered flavored syrup
(2145)
Eatz:
Workout:
Chest
Barbell Flat Bench Press
(Touch & Go)
45x5
95x5
135x5
185x5
225x5
275x5
320x6 PR
(Paused Reps)
320x3
(Feet on Bench - Touch & Go)
320x3
(Touch & Go - Narrow Grip)
245x14
(Feet on Bench - Paused 1" of Chest)
205x15
*not too happy about this but still decent work.
Flat Dumbbell Presses
60x12
70x12
80x12
90x12
85x12
80x12
75x12
70x12
*high quality work.
Barbell Incline Press
(1" of Chest to 3/4 Lockout)
45x8
95x8
135x8
185x8
205x8
3x225x8
*surprised I could move this weight.
Decline Crucifix Dumbbell Flies
25x15
2x20x15
*nice change up.
Pec Deck
2x100x15
110x12
100x12
*even more blood in the muscle.
Notes: woke up feeling pretty good.
Diet / Supplementation:
1 c egg whites
1 whole egg
35 g bananas and cream oatmeal
100 g banana
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
2 caps GuadrianX Lifestyles Omniscienti
12 mg aromasin
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
1 cap GuadrianX Lifestyles Omniscienti
(1300)
5 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
(1645)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
35 g strawberries and cream oatmeal
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
8 oz. NY Strip Steak
1 tbsp unsalted organic butter
1.5 oz. cucumber
1 oz. cheddar
1.5 oz. tomato
1.5 oz. shredded carrot
2 oz. lettuce
1.5 oz. blue cheese
(2030)
5 blueberry waffles
1.5 c reduced fat milk
1 tbsp unsalted organic butter
1/4 c buttered flavored syrup
(2145)
Eatz:
Workout:
Chest
Barbell Flat Bench Press
(Touch & Go)
45x5
95x5
135x5
185x5
225x5
275x5
320x6 PR
(Paused Reps)
320x3
(Feet on Bench - Touch & Go)
320x3
(Touch & Go - Narrow Grip)
245x14
(Feet on Bench - Paused 1" of Chest)
205x15
*not too happy about this but still decent work.
Flat Dumbbell Presses
60x12
70x12
80x12
90x12
85x12
80x12
75x12
70x12
*high quality work.
Barbell Incline Press
(1" of Chest to 3/4 Lockout)
45x8
95x8
135x8
185x8
205x8
3x225x8
*surprised I could move this weight.
Decline Crucifix Dumbbell Flies
25x15
2x20x15
*nice change up.
Pec Deck
2x100x15
110x12
100x12
*even more blood in the muscle.
8/19/14: Day 20 SDMZ 3.0
Notes: Think the Aromasin is finally working.
Diet / Supplementation:
1 c egg whites
70 g peaches and cream oatmeal
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
1 cap Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1345)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1515)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
30 mg Celtic Zlabs Trestobol
(1645)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
1 whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1830)
400 mg Testosterone Blend
(1900)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1915)
1/2 c egg whites
2 whole eggs
1 packet hot sauce
2 tbsp crunchy peanut butter
1/2 c low fat chocolate milk
(2130)
Eatz:
-none-
Workout:
Arms
Super Set:
Rope Press-down / Reverse Cable Curl
50x20 / 50x15
55x20 / 50x15
60x15 / 55x12
60x12 / 55x10
Super Set:
Back Supported EZ Bar Cable OH Extension / Preacher Curl Machine
50x15 / 30x15
60x15 / 35x15
70x12 / 40x12
Super Set:
Straight Bar Press-down / DB Curl / Hammer Curl
75x15 / 25x10 / 25x10
80x15 / 20x10 / 20x10
V Bar Press-down
(Drop Set)
85x15 / 45x15
DB Preacher Curl
(10-count Rest Periods)
5x20x10
Single-Arm DB OH Extension
(10-count Rest Periods)
5x25x10
BB Curl
2x45x10
*wrist was really bothering me.
DB Hanging Concentration Curl
(10-count Rest Periods)
5x15x10
DB Kickbacks
(10-count Rest Periods)
5x20x8
*sub par workout.
Notes: Think the Aromasin is finally working.
Diet / Supplementation:
1 c egg whites
70 g peaches and cream oatmeal
1/2 c reduced fat milk
1 cap Iron Mag Labs Super DMZ 3.0
1 cap Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1345)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1515)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
30 mg Celtic Zlabs Trestobol
(1645)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
1 whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1830)
400 mg Testosterone Blend
(1900)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1915)
1/2 c egg whites
2 whole eggs
1 packet hot sauce
2 tbsp crunchy peanut butter
1/2 c low fat chocolate milk
(2130)
Eatz:
-none-
Workout:
Arms
Super Set:
Rope Press-down / Reverse Cable Curl
50x20 / 50x15
55x20 / 50x15
60x15 / 55x12
60x12 / 55x10
Super Set:
Back Supported EZ Bar Cable OH Extension / Preacher Curl Machine
50x15 / 30x15
60x15 / 35x15
70x12 / 40x12
Super Set:
Straight Bar Press-down / DB Curl / Hammer Curl
75x15 / 25x10 / 25x10
80x15 / 20x10 / 20x10
V Bar Press-down
(Drop Set)
85x15 / 45x15
DB Preacher Curl
(10-count Rest Periods)
5x20x10
Single-Arm DB OH Extension
(10-count Rest Periods)
5x25x10
BB Curl
2x45x10
*wrist was really bothering me.
DB Hanging Concentration Curl
(10-count Rest Periods)
5x15x10
DB Kickbacks
(10-count Rest Periods)
5x20x8
*sub par workout.
8/20/14: Day 21 SDMZ 3.0
Notes: been liking the way I look in the mornings. Mirror wise but something's still off.
Last day of trest Pre-workout.
Diet / Supplementation:
1.5 c egg whites
1 whole egg
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
12 mg Aromasin
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0930)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
40 mg Celtic Zlabs Trestobol
(1645)
1 scoop Lecheek Stim Shot
(1700)
5 oz. hot sauce
20 tortilla chips
(1915)
10 oz. chicken quesadilla
2 tbsp guacamole
2 tbsp sour cream
(1930)
1 cap Iron Mag Labs Super DMZ 3.0
(2115)
4 oz. blueberry muffin
2 c reduced fat milk
(2200)
Eatz:
Groceries:
Workout:
Legs
Lying Leg Curls
40x15
50x12
60x10
70x10
3x80x8 + 8 Partials
Walking Lunge
BWx20 e/ leg
(DB in each hand)
5x15 e/ leg
10x15 e/ leg
15x15 e/ leg
Bulgarian Split Squats
2xBWx10 e/ leg
(1 DB on Pressing Side)
15x10 e/ leg
25x10 e/ leg
35x10 e/ leg
45x10 e/ leg
(Drop Set w/ 8-count Iso-holds between Drops)
55x8 / 30x8 / 15x8 / BWx8
*pure satan in sets and reps right here.
Hack Squat 1.5s
3x90x8
*fucking hate these.
ATG Front Squats
135x1
*this was a complete failure. Couldn't balance my self lol. Too much pump.
Leg Extension
3x100x8
Cable Pull Throughs
2x75x10
Sled Calf Raise
3x180x15
Seated Calf Raise
2x90x15
Calf Raise on Leg Press
(10-count rest Periods)
5x90x10
Notes: been liking the way I look in the mornings. Mirror wise but something's still off.
Last day of trest Pre-workout.
Diet / Supplementation:
1.5 c egg whites
1 whole egg
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
12 mg Aromasin
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
1 c coffee
1 tbsp creamer
(0930)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1500)
1/2 scoop Purus Labs Amino.D
(1615)
1/2 scoop Purus Labs Amino.D
(1630)
1/2 scoop Purus Labs Amino.D
40 mg Celtic Zlabs Trestobol
(1645)
1 scoop Lecheek Stim Shot
(1700)
5 oz. hot sauce
20 tortilla chips
(1915)
10 oz. chicken quesadilla
2 tbsp guacamole
2 tbsp sour cream
(1930)
1 cap Iron Mag Labs Super DMZ 3.0
(2115)
4 oz. blueberry muffin
2 c reduced fat milk
(2200)
Eatz:
Groceries:
Workout:
Legs
Lying Leg Curls
40x15
50x12
60x10
70x10
3x80x8 + 8 Partials
Walking Lunge
BWx20 e/ leg
(DB in each hand)
5x15 e/ leg
10x15 e/ leg
15x15 e/ leg
Bulgarian Split Squats
2xBWx10 e/ leg
(1 DB on Pressing Side)
15x10 e/ leg
25x10 e/ leg
35x10 e/ leg
45x10 e/ leg
(Drop Set w/ 8-count Iso-holds between Drops)
55x8 / 30x8 / 15x8 / BWx8
*pure satan in sets and reps right here.
Hack Squat 1.5s
3x90x8
*fucking hate these.
ATG Front Squats
135x1
*this was a complete failure. Couldn't balance my self lol. Too much pump.
Leg Extension
3x100x8
Cable Pull Throughs
2x75x10
Sled Calf Raise
3x180x15
Seated Calf Raise
2x90x15
Calf Raise on Leg Press
(10-count rest Periods)
5x90x10
8/21/14: Day 22 SDMZ 3.0
Notes: stomach a little bit tighter this morning.
Been stating that something else feels off about my physique and I think it may be water consumption. Will get more water in here on out.
Diet / Supplementation:
1.5 c egg whites
1 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0830)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1845)
50 mg testosterone enthanate
50 mg testosterone propionate
(1915)
Double Bacon Cheeseburger
4 pcs cheddar peppers
(2000)
3 oz. vanilla ice cream
(2300)
Eatz:
Workout:
Back
T-Bar Rows
25x50
30x40
35x30
40x20
*decent start to a pump.
Wide DD Lat Pulldowns
100x10
120x10
140x10
150x10
170x10
*was feeling these great today. Felt like I had invisible lat syndrome. Used so cues that a found from Ben Pakulski.
Dumbbell Pullovers
30x12
35x12
40x12
45x12
Dumbbell Rows
2x110x6
100x6
95x6
*used more B-Pak cues here.
DB Shrug
2x75x15
Hyperextension
2xBWx25
Reverse Pec Deck
(10-count rest Periods)
5x100x10
Back Supported Cable Crunch
3x80x15
Broomstick Twists
1x25 e/ side
*awesome feel to this workout. It was one of Mark Dugdales secondary workouts.
Notes: stomach a little bit tighter this morning.
Been stating that something else feels off about my physique and I think it may be water consumption. Will get more water in here on out.
Diet / Supplementation:
1.5 c egg whites
1 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0830)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1300)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1845)
50 mg testosterone enthanate
50 mg testosterone propionate
(1915)
Double Bacon Cheeseburger
4 pcs cheddar peppers
(2000)
3 oz. vanilla ice cream
(2300)
Eatz:
Workout:
Back
T-Bar Rows
25x50
30x40
35x30
40x20
*decent start to a pump.
Wide DD Lat Pulldowns
100x10
120x10
140x10
150x10
170x10
*was feeling these great today. Felt like I had invisible lat syndrome. Used so cues that a found from Ben Pakulski.
Dumbbell Pullovers
30x12
35x12
40x12
45x12
Dumbbell Rows
2x110x6
100x6
95x6
*used more B-Pak cues here.
DB Shrug
2x75x15
Hyperextension
2xBWx25
Reverse Pec Deck
(10-count rest Periods)
5x100x10
Back Supported Cable Crunch
3x80x15
Broomstick Twists
1x25 e/ side
*awesome feel to this workout. It was one of Mark Dugdales secondary workouts.
Nicely kept fournal. I, for one, appreciate the effort it takes to make a journal people actually want to read. The food porn is a nice touch too. I could do without naked jacked-up men, but you look great, man, lol.
How's your cycle of DMZ going? I'm doing the same thing on here, and I think I'm about a week to 10 days behind you. Around 12 days to 2 weeks in, did you notice kind of a big turning point where this stuff really kicked in and you KNEW it wasn't anything else and you knew it wasn't in your head? I found it good before that, but Day 12 for me made me think, Damn, I'm glad I tried this.
How's your cycle of DMZ going? I'm doing the same thing on here, and I think I'm about a week to 10 days behind you. Around 12 days to 2 weeks in, did you notice kind of a big turning point where this stuff really kicked in and you KNEW it wasn't anything else and you knew it wasn't in your head? I found it good before that, but Day 12 for me made me think, Damn, I'm glad I tried this.
Keeping a journal has really helped me over the last few years. I always have a log going somewhere. The DMZ 3.0 is treating me well. No sides which is kinda weird. I usually experience lots o sides with stronger compounds. This is actually the second tie have ran SDZ 3.0, last time I had to cut short by a week due to stomach bothering me. I have had a issue with my gyno flaring p but I know this is from upping my test. Thee was a chest workout a while back where I hit 140's for 6 reps on a slight decline Dumbbell press and new that was the DMZ 3.0. Past PR as 5 reps and was done on my first exercise of a workout, the 6 reps was done on my second exercise after some heavy barbell pressing.
8/22/14: Day 23 SDMZ 3.0
Notes: woke up pretty sore.
Got water intake up to 1.5 gallons day for the past day. Feeling better.
Diet / Supplementation:
3 oz. chocolate ice cream
(0330)
1.75 c egg whites
1.25 c oats
3/4 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
2 caps Purus Labs Organ Shield
(1100)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1330)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
1 c oats
3/4 c low fat chocolate milk
1 whole egg
1 cap Iron Mag Labs Super DMZ 3.0
(1930)
4 blueberry waffles
2 c reduced fat milk
1/4 c butter flavored syrup
1 tbsp unsalted organic butter
(2045)
3 oz. vanilla ice cream
(2230)
4 oz. banana nut muffin
(0000)
Eatz:
-none-
Workout:
Chest
Barbell Flat Bench Press
(Regular Grip)
45x11
95x9
135x7
185x5
225x3
275x1
315x1
355x2 PR
355x1
355x0
320x3
(Narrow Grip)
280x8
(Feet of Bench - 1" Pause - Regular Grip)
245x6
*cut out third set with 355. Shoulder felt weird on second set and then could not unrack the third set. Dropped down to 320 and realized it was cause I was unracking too far out. Either way still a decent day only third workout I have ever used this heavy of a weight.
Incline Dumbbell Presses
(3/4 ROM)
50x9
60x9
70x8
80x8
85x8
95x8
90x8
*should have checked my ego here and stuck with 80-85's for the last two sets. Really mad at myself.
Incline Barbell Presses
(1" off Chest to 3/4 Lockout)
3x185x12
Banded Narrow Grip Barbell Bench Presses
(Light Bands)
4x135x6
Stretch Pushups
BWx10
BWx8
*good workout. Going to be doing some research for my periodization on bench. Wanna make sure I keep hitting PR's
Notes: woke up pretty sore.
Got water intake up to 1.5 gallons day for the past day. Feeling better.
Diet / Supplementation:
3 oz. chocolate ice cream
(0330)
1.75 c egg whites
1.25 c oats
3/4 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0915)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1000)
2 caps Purus Labs Organ Shield
(1100)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1330)
6 oz. chicken tenderloin
1/2 c uncooked medium grain rice
(1500)
1 scoop Lecheek Stim Shot
(1700)
1 c egg whites
1 c oats
3/4 c low fat chocolate milk
1 whole egg
1 cap Iron Mag Labs Super DMZ 3.0
(1930)
4 blueberry waffles
2 c reduced fat milk
1/4 c butter flavored syrup
1 tbsp unsalted organic butter
(2045)
3 oz. vanilla ice cream
(2230)
4 oz. banana nut muffin
(0000)
Eatz:
-none-
Workout:
Chest
Barbell Flat Bench Press
(Regular Grip)
45x11
95x9
135x7
185x5
225x3
275x1
315x1
355x2 PR
355x1
355x0
320x3
(Narrow Grip)
280x8
(Feet of Bench - 1" Pause - Regular Grip)
245x6
*cut out third set with 355. Shoulder felt weird on second set and then could not unrack the third set. Dropped down to 320 and realized it was cause I was unracking too far out. Either way still a decent day only third workout I have ever used this heavy of a weight.
Incline Dumbbell Presses
(3/4 ROM)
50x9
60x9
70x8
80x8
85x8
95x8
90x8
*should have checked my ego here and stuck with 80-85's for the last two sets. Really mad at myself.
Incline Barbell Presses
(1" off Chest to 3/4 Lockout)
3x185x12
Banded Narrow Grip Barbell Bench Presses
(Light Bands)
4x135x6
Stretch Pushups
BWx10
BWx8
*good workout. Going to be doing some research for my periodization on bench. Wanna make sure I keep hitting PR's
Part 1
8/23/14: Day 24 SDMZ 3.0
Notes: 235.8 lbs. upon waking. Down 4 lbs. this week.
After taking a pic in the gym today, I am a lot "harder" in my traps, arms and shoulders than I thought I was lately. Stomach is still loose though.
Remembered that I still have some SDMZ 3.0 left over from my last run that was cut short so I will finish up that bottle too. Plus I'm pretty sure I have a few caps of LGI's DMZ sitting around too. Will up date when I figure out how I'm going to add that in. Wish I had done EQ right now.
Still getting plenty of water in.
Diet / Supplementation:
1/2 c egg whites
3 Whole eggs
1/2 c oats
1/2 c low fat chocolate milk
1 tbsp crunchy peanut butter
1/2 tbsp coconut oil
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0930)
4 oz. chicken tenderloin
2 whole eggs
(1200)
3 oz. grilled chicken breast - cooked
1.5 oz American cheese
(1315)
4 oz. tuna in water
1/2 tbsp miracle whip
1/2 tbsp sweet relish
(1515)
3 oz. chocolate ice cream
(1630)
3/4 c egg whites
1/2 c oats
1/2 c low fat chocolate milk
(1715)
1 scoop Lecheek Stim Shot
(1745)
1/2 c egg whites
1/2 c oats
1 whole egg
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1900)
400 mg testosterone blend
(1930)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2015)
4 oz. chicken tenderloin
1 whole egg
1 tsp mustard
(2200)
3 oz. vanilla ice cream
(2300)
2 oz. chocolate chocolate muffin
1 c reduced fat milk
(2345)
8/23/14: Day 24 SDMZ 3.0
Notes: 235.8 lbs. upon waking. Down 4 lbs. this week.
After taking a pic in the gym today, I am a lot "harder" in my traps, arms and shoulders than I thought I was lately. Stomach is still loose though
.Remembered that I still have some SDMZ 3.0 left over from my last run that was cut short so I will finish up that bottle too. Plus I'm pretty sure I have a few caps of LGI's DMZ sitting around too. Will up date when I figure out how I'm going to add that in. Wish I had done EQ right now.
Still getting plenty of water in.
Diet / Supplementation:
1/2 c egg whites
3 Whole eggs
1/2 c oats
1/2 c low fat chocolate milk
1 tbsp crunchy peanut butter
1/2 tbsp coconut oil
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0930)
4 oz. chicken tenderloin
2 whole eggs
(1200)
3 oz. grilled chicken breast - cooked
1.5 oz American cheese
(1315)
4 oz. tuna in water
1/2 tbsp miracle whip
1/2 tbsp sweet relish
(1515)
3 oz. chocolate ice cream
(1630)
3/4 c egg whites
1/2 c oats
1/2 c low fat chocolate milk
(1715)
1 scoop Lecheek Stim Shot
(1745)
1/2 c egg whites
1/2 c oats
1 whole egg
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1900)
400 mg testosterone blend
(1930)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2015)
4 oz. chicken tenderloin
1 whole egg
1 tsp mustard
(2200)
3 oz. vanilla ice cream
(2300)
2 oz. chocolate chocolate muffin
1 c reduced fat milk
(2345)
Eatz:
Workout:
Biceps & Delts
Seated DB Hammer Curls
15x10
20x10
25x12
35x12
30x12
25x12
*real good start to pump.
Single Arm Preacher Curl Machine
2x30x10
2x25x10
*starting to feel these better.
Single Arm Cable Curl
(Done Like a Front Double Bicep Pose)
3x15x15
*realized just how fucked up my left bicep is here.
Hanging DB Concentration Curl
2x10x20
*great contractions.
Standing DB Hammer Curls
2x40x8
*ehhhh.
Single-Arm Cable Rear Delts
(Pull Across Body)
3x15x15
*ehhh lol.
Wide Grip Upright Row
3x65x10
* this hurt my RC but usually don't.
DB Side Laterals Partials
4x35x35
*uncomfortable for done reason.
Reverse Pec Deck
80x10
100x10
Drop Set
110x10 / 50x20 / 30x40
*ok.
*nice workout. Vascularity was higher than normal. Biceps really got the work they needed. Could have used a deeper burn in my rear Delts
Ready to get back in the gym tomorrow for some triceps and traps.
Workout:
Biceps & Delts
Seated DB Hammer Curls
15x10
20x10
25x12
35x12
30x12
25x12
*real good start to pump.
Single Arm Preacher Curl Machine
2x30x10
2x25x10
*starting to feel these better.
Single Arm Cable Curl
(Done Like a Front Double Bicep Pose)
3x15x15
*realized just how fucked up my left bicep is here.
Hanging DB Concentration Curl
2x10x20
*great contractions.
Standing DB Hammer Curls
2x40x8
*ehhhh.
Single-Arm Cable Rear Delts
(Pull Across Body)
3x15x15
*ehhh lol.
Wide Grip Upright Row
3x65x10
* this hurt my RC but usually don't.
DB Side Laterals Partials
4x35x35
*uncomfortable for done reason.
Reverse Pec Deck
80x10
100x10
Drop Set
110x10 / 50x20 / 30x40
*ok.
*nice workout. Vascularity was higher than normal. Biceps really got the work they needed. Could have used a deeper burn in my rear Delts
Ready to get back in the gym tomorrow for some triceps and traps.
8/24/14: Day 25 SDMZ 3.0
Notes: happy with bathroom mirror again this morning. 236ish after two meals, so probably still coming down a bit. Pretty sure I look best right now at like 229-233 range, size and definition wise. Any lower and I'd be pretty lean but stringy. Haven't been to the lake alit so being leaner doesn't really bother me right now.
Going to be able to extend SDMZ 3.0 by 12.5 days. Will NOT be adding in the LGI DMZ-15. I have enough of it for pretty much a three week kicker for some other time, so it goes back in the cabinet.
Felt very energetic this weekend.
Been eating smaller more frequent meals this weekend and think my body moves this. Usually get 6-7 need to do 8-10.
Diet / Supplementation:
3/4 c egg whites
1 Whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1/2 c egg whites
1 Whole egg
1/2 c oats
1/2 c low fat chocolate milk
(1145)
8 oz. chicken tenderloin
1/4 c uncooked medium grain rice
1 tbsp Mustard
(1515)
4 oz. chicken tenderloin
1/2 c uncooked whole wheat pasta
1/2 tbsp miracle whip
1/2 tbsp unsalted organic butter
(1645)
1 scoop Lecheek Stim Shot
(1830)
3/4 c egg whites
1 whole egg
35 g bananas and cream oatmeal
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
4 oz. chicken tenderloin
2 whole eggs
1/2 tbsp mustard
(2045)
3 oz. chocolate ice cream
(2215)
3 oz. vanilla ice cream
2 oz. chocolate chocolate chip muffin
(2230)
3 whole eggs
1/4 c oats
1/2 c low fat chocolate milk
(2330)
Eatz:
Workout:
Triceps & Traps
Single-Arm Rope Push-downs
15x15
20x15
25x12
2x30x12
3x25x12
*trying to do this without rotating my shoulders was hard. Realized recently that I tense up my shoulders on most exercises way too much.
Decline Close Grip Barbell Press
135x15
135x12
2x155x12
185x10
Rest Pause to Drop Set
185x13 - 2 / 135x6
*probably the most I have done this exercise with using mainly the triceps. Felt great and was intense.
Overhead Extension Machine
50x15
70x15
90x15
110x12
130x12 + 5 partials
*intensity from the cgbp carried over.
Close Grip Barbell Shrug
135x12
185x12
225x12
235x12
Drop Set to Rest Pause
225x12 / 135x12-10-8-6-4-2
*final set was awesome.
Dumbbell Shrug
75x10
80x10
Ascending Descending Set w/ Stretches
50x 12 + 15-count stretch / 70x12 + 15-count stretch / 45x12 +15-count stretch
*was creative on my own today.
Great work today. With every work out I am training my body more and more to squeeze ever rep with the target muscle. Excited to see the growth this is going to cause.
Another leg workout tomorrow toward dem 30" quads. Ready for the pain!
Notes: happy with bathroom mirror again this morning. 236ish after two meals, so probably still coming down a bit. Pretty sure I look best right now at like 229-233 range, size and definition wise. Any lower and I'd be pretty lean but stringy. Haven't been to the lake alit so being leaner doesn't really bother me right now.
Going to be able to extend SDMZ 3.0 by 12.5 days. Will NOT be adding in the LGI DMZ-15. I have enough of it for pretty much a three week kicker for some other time, so it goes back in the cabinet.
Felt very energetic this weekend.
Been eating smaller more frequent meals this weekend and think my body moves this. Usually get 6-7 need to do 8-10.
Diet / Supplementation:
3/4 c egg whites
1 Whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1/2 c egg whites
1 Whole egg
1/2 c oats
1/2 c low fat chocolate milk
(1145)
8 oz. chicken tenderloin
1/4 c uncooked medium grain rice
1 tbsp Mustard
(1515)
4 oz. chicken tenderloin
1/2 c uncooked whole wheat pasta
1/2 tbsp miracle whip
1/2 tbsp unsalted organic butter
(1645)
1 scoop Lecheek Stim Shot
(1830)
3/4 c egg whites
1 whole egg
35 g bananas and cream oatmeal
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
4 oz. chicken tenderloin
2 whole eggs
1/2 tbsp mustard
(2045)
3 oz. chocolate ice cream
(2215)
3 oz. vanilla ice cream
2 oz. chocolate chocolate chip muffin
(2230)
3 whole eggs
1/4 c oats
1/2 c low fat chocolate milk
(2330)
Eatz:
Workout:
Triceps & Traps
Single-Arm Rope Push-downs
15x15
20x15
25x12
2x30x12
3x25x12
*trying to do this without rotating my shoulders was hard. Realized recently that I tense up my shoulders on most exercises way too much.
Decline Close Grip Barbell Press
135x15
135x12
2x155x12
185x10
Rest Pause to Drop Set
185x13 - 2 / 135x6
*probably the most I have done this exercise with using mainly the triceps. Felt great and was intense.
Overhead Extension Machine
50x15
70x15
90x15
110x12
130x12 + 5 partials
*intensity from the cgbp carried over.
Close Grip Barbell Shrug
135x12
185x12
225x12
235x12
Drop Set to Rest Pause
225x12 / 135x12-10-8-6-4-2
*final set was awesome.
Dumbbell Shrug
75x10
80x10
Ascending Descending Set w/ Stretches
50x 12 + 15-count stretch / 70x12 + 15-count stretch / 45x12 +15-count stretch
*was creative on my own today.
Great work today. With every work out I am training my body more and more to squeeze ever rep with the target muscle. Excited to see the growth this is going to cause.
Another leg workout tomorrow toward dem 30" quads. Ready for the pain!
ebfitness
Registered
Dem eatz...
thanx mayne
man over the last few weeks I have realized that have never squeezed my reps as hard as I thought. I think its really going to give me a lot of added growth and a more dense look. I have had to check my ego even more but still having problems doing it on chest day lol
Dem eatz...
eating is my favorite
8/25/14: Day 26 SDMZ 3.0
Notes: not sleeping hardly as much as I usually do but I feel alit more energized. Has to be related to upping my test.
Going to drop test down to 950 this week and 900 next week.. Tits just can't handle that high without upping AI more.
Only slept 2 hours last night.
Got some carbs in after the leg session. Will go as low carb as possible tomorrow.
Diet / Supplementation:
1.5 c egg whites
1 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1145)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1330)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1530)
1 scoop Lecheek Stim Shot
(1700)
1.5 c egg whites
1.5 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
50 mg testosterone propionate
(2030)
4 blue berry waffles
3 oz. vanilla ice cream
1/4 c butter flavored syrup
3/4 c reduced fat milk
(2100)
1 whole egg
1/4 c egg whites
1/2 c low fat chocolate milk
1/4 c oats
(2230)
Eatz:
Workout:
Legs
Lying Leg Curls
30x15
40x15
50x15
60x15
80x10
90x10
80x10
Drop Set
90x6 / 50x8 / 30x10 / 20x12 + 40 Partials
*bringing the pain!!!
Above Parallel Box Squat
(Narrow Stance)
45x8
115x8
185x8
255x8
325x8
395x8
(Add Belt - Regular Stance)
465x8 PR
(Add Wraps)
535x6 PR VID
http://youtu.be/TKAvRI39Ywc
*intensity was on point here. Video got fucked up but felt good to be under some heavy weight again. Been awhile since I got the whelps on my back lol.
Leg Press
90x35
180x35
270x30
360x30
450x30
Triset:
Leg Press / Leg Extension / Above Parallel Box Squat
Leg Press Drop Set:
540x20 / 450x20 / 270x20
Leg Extension Drop Set w/ Partials
150x10 + 10 Partials / 80x8 + 5 Partials / 50x8 + 8 Partials
Above Parallel Box Squat Drop Set:
465x2 / 325x2 / 185x12
*Will do calves later this week some time.
Big back day tomorrow. Pump is the cure.
Notes: not sleeping hardly as much as I usually do but I feel alit more energized. Has to be related to upping my test.
Going to drop test down to 950 this week and 900 next week.. Tits just can't handle that high without upping AI more.
Only slept 2 hours last night.
Got some carbs in after the leg session. Will go as low carb as possible tomorrow.
Diet / Supplementation:
1.5 c egg whites
1 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0845)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1000)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1145)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1330)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1530)
1 scoop Lecheek Stim Shot
(1700)
1.5 c egg whites
1.5 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(2000)
50 mg testosterone propionate
(2030)
4 blue berry waffles
3 oz. vanilla ice cream
1/4 c butter flavored syrup
3/4 c reduced fat milk
(2100)
1 whole egg
1/4 c egg whites
1/2 c low fat chocolate milk
1/4 c oats
(2230)
Eatz:
Workout:
Legs
Lying Leg Curls
30x15
40x15
50x15
60x15
80x10
90x10
80x10
Drop Set
90x6 / 50x8 / 30x10 / 20x12 + 40 Partials
*bringing the pain!!!
Above Parallel Box Squat
(Narrow Stance)
45x8
115x8
185x8
255x8
325x8
395x8
(Add Belt - Regular Stance)
465x8 PR
(Add Wraps)
535x6 PR VID
http://youtu.be/TKAvRI39Ywc
*intensity was on point here. Video got fucked up but felt good to be under some heavy weight again. Been awhile since I got the whelps on my back lol.
Leg Press
90x35
180x35
270x30
360x30
450x30
Triset:
Leg Press / Leg Extension / Above Parallel Box Squat
Leg Press Drop Set:
540x20 / 450x20 / 270x20
Leg Extension Drop Set w/ Partials
150x10 + 10 Partials / 80x8 + 5 Partials / 50x8 + 8 Partials
Above Parallel Box Squat Drop Set:
465x2 / 325x2 / 185x12
*Will do calves later this week some time.
Big back day tomorrow. Pump is the cure.
ebfitness
Registered
Nice squats!
Thanx guys. Suffered today but you have that.
8/26/14: Day 27 SDMZ 3.0
Notes: was sore upon waking but loosened up pretty quick.
Sore as hell before bed. Hopefully get some good rest.
Carbs will be a little higher tomorrow. Probably limit myself to 400.
Diet / Supplementation:
3 oz. chocolate ice cream
(0330)
1.75 c egg whites
1 whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
10 mg aromasin
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0900)
7 oz. chicken tenderloin
1/2 tbsp mustard
(0945)
7 oz. chicken tenderloin
1/2 tbsp mustard
1 tbsp crunchy peanut butter
(1130)
7 oz. chicken tenderloin
(1400)
Almond Granola bar
(1545)
7 oz. chicken tenderloin
1/2 tbsp mustard
(1515)
1 scoop Lecheek Stim Shot
(1700)
1.75 c egg whites
1 whole egg
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1930)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2015)
4 oz. sauerkraut
(2130)
Eatz:
Workout:
Back
Rope Face Pulls
50x15
60x12
70x10
80x10
70x10
Drop Set
70x10 / 40x10
Pronate Grip Chest Support Row
3x90x10
Neutral Grip Chest Supported Row
2x135x10
Drop Set
90x12 / 45x10
Deadlifts
135x6
185x6
225x6
275x6
315x6
365x6
*hip started hurting.
Rack Pulls
135x6
225x6
Standing Rope Cable Pull Over
3x50x15
DB Shrug
55x15
60x15
70x15
* shitty work out.
Start of my new non linear periodization bench program tomorrow. Still on that journey for the 405 bench. 385 is right around the corner.
8/27/14: Day 28 SDMZ 3.0
Notes: worn the fuck out.
Diet / Supplementation:
1.25 c egg whites
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0830)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(0930)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1130)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1330)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1545)
1 scoop Lecheek Stim Shot
(1700)
1.25 c egg whites
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1945)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2130)
4 oz. chicken tenderloin
1 tbsp sweet baby rays
4 oz. sauerkraut
(2300)
Eatz:
Workout:
Chest
Barbell Flat Bench Press
(Regular Grip)
45x10
95x8
135x8
185x6
230x24 PR
(Narrow Grip)
230x16
(Wide Grip)
230x15
*actually full ROM reps, pumps were great lol.
High Cable Flies
(1-count contractions)
3x50x12
*dear gawd the pump.
Barbell Incline Press
(3/4 ROM)
(1" Off Smooth Grip)
2x185x8
(1" From Ring Grip)
2x185x8
(Pinky on Ring Grip)
2x185x8
(Index on Ring Grip)
2x185x8
*last four sets were tough.
Pec Deck
3x150x8
*felt nice. Was supposed to do dumbbell incline press but figure my shoulders could use a break.
Great work today. Actually going to take the day off tomorrow. Back on Friday for some arms.
Notes: worn the fuck out.
Diet / Supplementation:
1.25 c egg whites
3/4 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
2 caps Purus Labs Organ Shield
(0730)
1 c coffee
1 tbsp creamer
(0800)
1 c coffee
1 tbsp creamer
(0830)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(0930)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1130)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1330)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(1545)
1 scoop Lecheek Stim Shot
(1700)
1.25 c egg whites
1/2 c oats
1/2 c low fat chocolate milk
1 cap Iron Mag Labs Super DMZ 3.0
(1945)
4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
(2130)
4 oz. chicken tenderloin
1 tbsp sweet baby rays
4 oz. sauerkraut
(2300)
Eatz:
Workout:
Chest
Barbell Flat Bench Press
(Regular Grip)
45x10
95x8
135x8
185x6
230x24 PR
(Narrow Grip)
230x16
(Wide Grip)
230x15
*actually full ROM reps, pumps were great lol.
High Cable Flies
(1-count contractions)
3x50x12
*dear gawd the pump.
Barbell Incline Press
(3/4 ROM)
(1" Off Smooth Grip)
2x185x8
(1" From Ring Grip)
2x185x8
(Pinky on Ring Grip)
2x185x8
(Index on Ring Grip)
2x185x8
*last four sets were tough.
Pec Deck
3x150x8
*felt nice. Was supposed to do dumbbell incline press but figure my shoulders could use a break.
Great work today. Actually going to take the day off tomorrow. Back on Friday for some arms.
good work man! How you liking the DMZ 3.0? One of my favorite compounds! I want to run it again, but I am about to start my 3rd cycle of the year.... so I may want to take the rest of the year off of these.... or wait until like December... Keep Killin it!