12/2/14: Day 48 Deca-drol Max
Notes: still look like shit. Hopefully get a decent finishing pic up but it will be a total regression in my physique either way.
Diet / Supplementation:
20 g hydro whey
5 egg whites
160 g dry quick oats
1 cap Iron Mag Labs Decadrol Max
1,000 mg vitamin c
1 multivitamin
5 g creatine
2 caps Purus Labs Organ Shield
(0715)
1 c coffee
1 packet creamer
1 packet sugar
(0800)
1 c coffee
1 packet creamer
1 packet sugar
(0900)
1 c coffee
1 packet creamer
1 packet sugar
(1015)
7 oz. chicken tenderloin
70 g uncooked medium grain rice
125 g broccoli
30 mg zinc
400 mcg folic acid
(1115)
5 g creatine
1 scoop LGI Fully Loaded Amplified
5 caps Purus Labs BCAAXR
(1245)
1 scoop Purus Labs Amino.D
5 g creatine
(1315)
466 g Meat Lover's Pizza
2 caps Purus Labs Slinshot
1,000 mg vitamin c
1 multivitamin
400 IUs vitamin e
(1445)
45 g hydrowhey
5 g creatine
1 cap Iron Mag Labs Decadrol Max
(1830)
6 oz. chicken tenderloin
1 cap Iron Mag Labs Decadrol Max
(1945)
1 pint Krazy Kookie Dough Ice Cream
(2045)
1 cap Iron Mag Labs Decadrol Max
5 g creatine
(2200)
Workout:
Back/Triceps/Obliques
Warmup on Treadmill
5 minutes @ 3 MPH
Mobility/Flexibility Work
5 Minutes
Single Arm Seated Cable Row
50x8
60x8
70x8
*these are useless at the beginning of a workout.
Dumbbell Rows
100x8
110x8
120x8
*hard work but great muscle control.
Wide Triangle Bar Pull Down
150x12
160x12
*ehhh.
Wide Grip Pull Down
150x8
170x8
190x8
*decent.
Pronate Grip Chest Supported Rows
2x90x10
135x10
Close Grip Barbell Shrug
3x225x12
*tough.
Bent Over Dumbbell Rear Delt Raises
(Drop Sets)
20x20 / 10x15
30x15 / 15x15
*great pump.
Medium Triangle Bar Seated Cable Row
100x15
120x15
150x12
*extra work.
Mechanical Rope Press-down
(3 Different Distances from Machine)
40x20 / 40x12 / 40x12
45x20 / 45x12 / 45x12
50x12 / 50x8 / 50x8
Dumbbell Skull-crushers
30x15
35x15
40x13
*triceps were blown.
Standing Oblique Crunch
50x25
55x25
Broomstick Twists
25 reps
*fast pace today.