PZT's Yakked 2 The Max W/ IML Deca-Drol Max & IMR T3 Stack

Pzt dont give a fuck!! Still looks fly as a mother fucker

chez said:

Pzt dont give a fuck!! Still looks fly as a mother fucker

Click to expand...

Haha I guess! I've been treating the stuff like its poison! Damn pzt you've got a liver made of steel

10/25/14: Day 10 Deca-drol / T3 Stack






Notes: 244.2 lbs. upon waking.


Did a little drinking lol.






Diet / Supplementation:




4 whole eggs
2 c dry quick oats
1.25 c low fat chocolate milk
1 tbsp extra virgin olive oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
25 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(1100)


8 oz. 93/7 ground beef
1/2 c uncooked medium grain rice
35 g Avocado
30 mg zinc
400 mg folic acid
(1330)


1 packet bpi 1.R.M. Vortex
1/2 scoop Purus Labs Amino.D
1 tbsp Gatorade Instant Mix
1 scoop Cytocarb II
25 mcg Iron Mag Research T3
1 cap Iron Mag Labs Deca-drol Max
(1530)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
(1645)


5 g creatine
400 IUsVitamin E
2 multivitamin
2,000 mg vitamin c
(1845)


4 whole eggs
2 c dry quick oats
1.25 c low fat chocolate milk
1 tbsp extra virgin olive oil
2 caps Purus Labs Slinshot
1 cap Iron Mag Labs Deca-drol Max
(1900)


7 oz. 93/7 ground Turkey
1/2 c uncooked medium grain rice
50 g asparagus
(1945)


12 oz. bud light
1 shot patron
(2245)


12 oz. bud light
(2315)


12 oz. bud light
(2345)


12 oz. bud light
(0015)


1 shot patron
(0030)


12 oz. bud light
(0045)


12 oz. bud light
(0100)













Workout:


Arms & Shoulders




Rope Press down


30x15
35x15
40x15
45x15
50x15
60x12
70x12
75x12
2x85x12
90x12


*great effort.


Dumbbell Skull Crusher


20x12
25x12
35x12
40x12
45x9
40x12
35x12


*hard sets.


Incline Dumbbell Curl
(One Arm @ Time)


15x12
20x12
25x12
2x35x12
40x10 PR


*got ruhtarded on last set.


Single Arm Bent Over Hammer Dumbbell Curl


20x12
25x12
30x12
35x12
40x8
35x10
30x12


*did first set supinated.


Seated Dumbbell Rear Delt Raise


15x15
3x25x15


*high quality.


Rope Face Pulls


30x15
40x15
50x15
30x20
70x15
80x15
90x12


Standing Dumbbell Side Lateral


25x15
3x35x15


Wide Grip Upright Row


35x12
40x12
45x12
50x12
55x12
60x12
65x12


*deep burn.


Dumbbell Shrug


75x15
80x13
85x12


Close Grip Barbell Shrug


3x185x12
205x12
225x12
245x12
275x10

PZT, great to see wide grip uprights in there, cool someone else does those.

I really saw an increase in my medial delts with those. Love doing those supersetted with OHP.

You rock

Howarth17 said:

Haha I guess! I've been treating the stuff like its poison! Damn pzt you've got a liver made of steel

Click to expand...

Yeah I am with you I dont take any chances, everyone is different. PZT's body will donate much to the medical community during his autopsy. But hes going to make a great looking corpse.

10/26/14: Day 11 Deca-drol / T3 Stack






Notes: ready to get shit back together after this weekend.






Diet / Supplementation:




4 whole eggs
2 c dry quick oats
1.25 c low fat chocolate milk
1 tbsp extra virgin olive oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
25 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(1315)


Large Sweet Tea
(1345)


10 oz. chicken tenderloin
1/2 c uncooked medium grain rice
30 mg zinc
400 mg folic acid
(1530)


1 packet Labrada PE1
25 mcg Iron Mag Research T3
1 cap Iron Mag Labs Deca-drol Max
(1630)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
(1745)


5 g creatine
400 IUsVitamin E
2 multivitamin
2,000 mg vitamin c
(1930)


4 whole eggs
2 c dry quick oats
1.25 c low fat chocolate milk
1 tbsp extra virgin olive oil
2 caps Purus Labs Slinshot
1 cap Iron Mag Labs Deca-drol Max
(1945)


8 oz. NY Strip Steak
1/2 c uncooked medium grain rice
81 mg aspirin
(2045)


4 tbsp creamy honey peanut butter
(2200)


4 tbsp creamy honey peanut butter
(2330)













Workout:


Legs




Leg Press


90x15
180x15
360x15
540x15
720x15
900x15
990x15


*pretty much just stopped here and decided to go heavier on squats.


Squats


45x6
135x8
225x7
315x12
335x12
365x8


*haven't used belt in probably 2 months so used it today starting at 315. This made a decent difference with the first set and the last two for that matter. Full ruhtard mode on 365. Actually 1 working set less than usual but the the effort was way higher than those previous weeks.


Leg Extensions


50x15
60x15
70x15
80x15
90x15
100x15
110x15


*death to my quads.


Barbell Stiff Leg Dead Lift


95x3
3x45x12


*aggravated my glute/hip/hamstring injury during squats so real light here.


Leg Curl


30x15
35x15
40x15
45x15
50x15
60x13
70x11


*these didn't effect the injured area. Weird.


Calf Raise on Smith Machine


0x12
50x15
60x15
70x15
90x15


*felt nice.


Seated Calf Raise


45x15
45x15
70x15
80x15
90x15
115x15
125x12




*these leg days are getting pretty intense.

This was the steak I had last night. Wasreally good

10/27/14: Day 12 Deca-drol / T3 Stack






Notes: starting to notice fat gain around the midsection this morning.


Pretty sure I will be switching my macros up next week. By this I mean eating pretty much the same calories but changing out calories from fats and upping the carbs. So probably less than 100 g of fats and carbs at least at 700. Haven't done the exact math yet but pretty sure the fats are slowing done absorption.


Correction, things will change tonight. Training partner commented on my gut lol.






Diet / Supplementation:




4 whole eggs
2 c dry quick oats
1.25 c low fat chocolate milk
1 tbsp extra virgin olive oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
25 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(0730)


8 oz. coffee
1 tbsp creamer
(0800)


4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
30 mg zinc
(0930)


4 oz. 93/7 ground beef
1/4 c uncooked medium grain rice
1,000 mg vitamin c
(1130)


25 mcg Iron Mag Research T3
(1215)


4 oz. chicken tenderloin
1/4 c uncooked medium grain rice
400 mg folic acid
(1330)


4 oz. 93/7 ground beef
1/4 c uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


1 scoop Purus Labs Condense
(1630)


1 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
(1745)


5 g creatine
400 IUsVitamin E
2 multivitamin
2,000 mg vitamin c
(1830)


4 egg whites
2 c dry quick oats
1.5 c low fat chocolate milk
2 caps Purus Labs Slinshot
1 cap Iron Mag Labs Deca-drol Max
(1915)


8 oz. chicken tenderloin
3/4 c uncooked medium grain rice
81 mg aspirin
(2030)


2 tbsp creamy honey peanut butter
(2245)













Workout:


Back & Biceps




Wide Grip Straight Arm Pulldown
(As Warmup)


3x50x15


Wide Neutral Grip Pulldown


100x10
130x10
160x10
190x12
210x10
230x8


*heavy fucking sets.


Seated Triangle Bar Cable Row


120x8
150x8
180x12
190x9
180x9


*probably too heavy on these today.


Meadows Row


45x8
55x12
2x70x12


*nice change up.


Rope Straight Arm Pulldown


3x40x12
50x12
2x60x10
50x12


Alternating Cross Body Hammer Curl


35x12
40x12
45x12
50x10


Single Arm Cable Curl w/ Back to Machine


4x35x12
3x35x10


*this gave my biceps an awesome pump.








-1 Hour Later-








Night Workout:


LISS Cardio




Walking around the neighborhood.


20 minutes

PZT said:

This was the steak I had last night. Wasreally good

Click to expand...

Niiiice

So just bought a second bottle of Decadrol Max ...


You hoes Jelly???

Good for you my brother!! This is going to turn out to be an awesome run!!

And yes jelly

10/28/14: Day 13 Deca-drol / T3 Stack






Notes: need to get on top of my hydration. I am still getting a gallon a day but feel better doing a gallon before I hit the gym and then at least a half gallon split between intra and post workout.
Aromasin was also upped to 25 today.


Plan for the next two weeks is to try and tighten up at 240 before I add anymore unwanted weight.


Got more decadrol max on the way, will be upping to 100 mg ed on Day 15. T3 will also go to 75 mcg that same day.


Will no longer be doing FST-7 for chest & triceps. Only 6 working sets on each of the days I work triceps. 10-12 working sets for chest.


Great workout. Felt strong as hell.


250.0 lbs. post workout shake and shit. But I also look pretty shitty lol. I can change a lot in two weeks though.


Calculated rice intake too high, so carbs are higher than planned.






Diet / Supplementation:




1 tbsp creamy honey peanut butter
(0300)


4 egg whites
2 c dry quick oats
1.5 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
25 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(0730)


8 oz. coffee
1 tbsp creamer
(0800)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
30 mg zinc
(0930)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
1,000 mg vitamin c
(1130)


25 mcg Iron Mag Research T3
(1215)


4 oz. 93/7 ground beef
86 g uncooked medium grain rice
400 mg folic acid
(1330)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


1 scoop Purus Labs Condense
(1630)


1 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
(1745)


5 g creatine
400 IUsVitamin E
2 multivitamin
2,000 mg vitamin c
(1900)


4 egg whites
2 c dry quick oats
1.5 c low fat chocolate milk
2 caps Purus Labs Slinshot
1 cap Iron Mag Labs Deca-drol Max
(1930)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
81 mg aspirin
(2045)


4 oz. 93/7 ground beef
86 g uncooked medium grain rice
(2200)













Workout:


Chest & Triceps




Pec Deck as Warmup


80x15
60x20
90x15


Barbell Incline Press


45x10
95x9
135x8
185x7
225x12 PR
225x9
245x6
275x3
300x1 PR
225x10


*was locking out too much on my first two working sets. 245 & 275 were PR ties. Nice milestone to hit with 300. Went wider on my last set and felt great.


Dumbbell Flat Press


100x8
120x12
2x140x7


*first set of 120's felt light as fuck. Really wasn't pumped up enough for first set of 140's. Really killing these lately. Next time these are in rotation I will vid for the first time.


Medium Incline Dumbbell Fly


55x15
60x13
70x10


*good pump.


EZ Bar Skull Crusher


125x12
125x10
125x9


Dual Rope Press Down


3x65x15


*triceps get pump with little work tonight.






-1 Hour Later-






Workout


LISS Cardio




Walk Around Neighborhood


20 minutes

Tonight's cheat meal, dis BISH had fried pickles and onion rings on it. And da baconzzzz!!!

10/29/14: Day 14 Deca-drol / T3 Stack






Notes: big but look like shit upon waking. Got some ground to make up.


Going to be dropping my rep ranges down a bit. Only 2 reps lower on target rep range. So if on a certain exercise I was doing 8-12 reps I will now do 6-10 reps for working sets.


Set macros are in place to tighten up now. Very high carbs, body weight in protein and low fats.






Diet / Supplementation:




3 tbsp creamy honey peanut butter
(0300)


6 egg whites
1 c dry quick oats
3/4 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
25 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
1 cap Purus Labs Slinshot
(0730)


8 oz. coffee
1 tbsp creamer
(0800)


8 oz. coffee
1 tbsp creamer
(0830)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
30 mg zinc
(0930)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
1,000 mg vitamin c
(1130)


25 mcg Iron Mag Research T3
(1215)


4 oz. 93/7 ground beef
86 g uncooked medium grain rice
400 mg folic acid
(1330)


4 oz. chicken tenderloin
86 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


6 egg whites
1 c dry quick oats
3/4 c low fat chocolate milk
1 cap Purus Labs Slinshot
5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1730)


12 oz. Budweiser
(1915)


Sweet & Smoky Craft Burger w/ Fried Pickles
Fries
1/4 c ketchup
(2000)


1 cap Iron Mag Labs Deca-drol Max
81 mg aspirin
(2045)

PZT said:

Tonight's cheat meal, dis BISH had fried pickles and onion rings on it. And da baconzzzz!!!

Click to expand...

Gorgeous

chez said:

Gorgeous

Click to expand...

Every burger that has pickles on it shoul hve fried pickles. Was awesome

10/30/14: Day 15 Deca-drol / T3 Stack






Notes: still look like shit lol. Today starts decadrol @ 100 mg and T3 @ 75 mcg.


Going to cut back on sodium as well. Which is making rice really bland lol. Did add Franks Red Hot to last two meals though.


I just feel strong.






Diet / Supplementation:




1 tbsp creamy honey peanut butter
(0300)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
50 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(0730)


8 oz. coffee
1 tbsp creamer
(0800)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
30 mg zinc
(0930)


3 oz. 93/7 ground beef
75 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1130)


25 mcg Iron Mag Research T3
(1215)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
400 mg folic acid
(1330)


3 oz. 93/7 ground beef
75 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


1 scoop Purus Labs Condense
(1630)


1 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
(1800)


5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1915)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
(1930)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
(2100)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
81 mg aspirin
(2230)













Workout:


Arms & Shoulders




Rope Press-down


40x12
50x12
60x12
70x12
80x10
90x10
100x10
110x9
120x6


*felt strong.


Cross Body Cable Extension


30x12
40x12
50x10
55x10
60x7


*great pump.


Standing Alternating Dumbbell Hammer Curls


35x12
40x12
45x11
50x8
55x7


*good sets.


Preacher Curl Machine


80x12
90x12
110x10
2x120x6


Chest Supported Dumbbell Rear Delt Raises


35x12
40x10
45x9
50x6


Reverse Pec Pec Deck


150x12
160x9
170x7 PR


Seated Dumbbell Side Laterals


40x12
45x10
50x8


Standing Dumbbell Side Lateral Partials


50x30
55x30
60x25


*been awhile since I used this technique.


Close Grip Barbell Shrug


245x10
2x265x7


Dumbbell Shrug


95x10
100x9
110x7




*getting stronger everyday.






-1 hour later-






Workout:


LISS Cardio




Walk Around Neighborhood


20 minutes

Look what came in the mail today...

10/31/14: Day 16 Deca-drol / T3 Stack






Notes: not as shitty this morning lol.


Cutting T3 out. Should have done more research.


249.0 lbs. immediately post workout shake. Can already see changes from doing more cardio and dropping fats but still not near as lean as I should be this earlier in my mass phase.






Diet / Supplementation:




2 tbsp creamy honey peanut butter
(0300)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
50 mcg Iron Mag Research T3
1,000 mg vitamin C
1 multivitamin
(0730)


8 oz. coffee
1 tbsp creamer
(0800)


3 oz. 93/7 ground beef
75 g uncooked medium grain rice
30 mg zinc
(0930)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1130)


3 oz. 93/7 ground beef
75 g uncooked medium grain rice
400 mg folic acid
(1330)


3.5 oz. chicken tenderloin
75 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


1 scoop Purus Labs Condense
(1630)


1 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
2 caps Purus Labs Slinshot
(1800)


5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1845)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
(1930)


3 oz. 93/7 ground beef
75 g uncooked medium grain rice
81 mg aspirin
(2000)


1 scoop Purus Labs Amino.D
(2115)


4 oz. chicken tenderloin
75 g uncooked medium grain rice
(2200)













Workout:


Legs & Cardio




Leg Extension


80x12
100x12
120x12
150x10
170x8
190x8
210x12
230x10
250x9


*heavy.


Hack Squats


90x6
180x6
270x6
2x360x7
360x6


*hip was bothering me here. Down a few reps on each set from the last time these were in rotation. But at least the leg extensions were heavier.


Leg Press


180x8
450x8
720x12
810x12
900x10


*tough sets.


Pull Throughs


70x10
80x10
90x10


Lying Leg Curl


80x12
90x10
100x8


*hamstrings were blown.


Seated Calf Raise


3x135x12


Calf Raise on Leg Press


3x180x10


LISS Cardio on Treadmill


20 Minutes @ 3.0 MPH




*wish my hip would have allowed me to go deeper on hacks today. My goal was to hit three sets wit 5 plates on each side. Will work on it next time.






-2 hours later-






Workout:


LISS Cardio




Treadmill


20 Minutes @ 3 MPH

Sorry the t3 didnt work out for u bro. Glad to see more decadrol in here! Final results should be pretty amazing

chez said:

Sorry the t3 didnt work out for u bro. Glad to see more decadrol in here! Final results should be pretty amazing

Click to expand...

The T3 us legit though just doesn't go well with what I'm going for right now.

11/1/14: Day 17 Deca-drol / T3 Stack






Notes: 245.2 lbs. upon waking so even though I be started cardio and cut back on calories, body weight is still going up. Cardio right out the bed this morning. It was cold lol.


Tomorrow I start Iron Mag Labs Exemastane. Hoping to reduce my gyno a bit but think its as far as is going to go down with out reducing body fat.


Got some extra sleep today after fasted cardio and first meal.






Diet / Supplementation:




2 tbsp creamy honey peanut butter
(0200)


1 tbsp creamy honey peanut butter
(0500)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0730)


5 oz. 93/7 ground beef
2 oz. chicken tenderloin
150 g uncooked medium grain rice
30 mg zinc
400 mg folic acid
1 cap Iron Mag Labs Deca-drol Max
(1345)


1 packet Iron Mag Labs Maximum Pump Extreme
5 g creatine
(1500)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
2 caps Purus Labs Slinshot
5 g creatine
(1615)


5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1700)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
5 g creatine
(1800)


6 oz. 90/10 ground turkey
150 g uncooked medium grain white rice
25 g green bell pepper
(1830)


6 oz. chicken tenderloin
150 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
81 mg aspirin
(2300)













0700 Workout:


Fasted LISS Cardio




Walk Around Neighborhood


20 minutes








1530 Workout:


Back, Biceps & Cardio




V Bar Straight Arm Pulldown as Warmup


3x40x15


Pronate Grip Chest Supported Row


45x8
90x8
135x6
180x10
180x7
180x6


*intensity is high today.


Dumbbell Rows


110x11
120x8
140x6


Wide Grip Pulldown


150x8
180x8
200x10
220x7
220x6


*too heavy on these today.


Dual Rope Straight Arm Pulldown


40x15
50x13
60x12


Bent Over Single Arm Hanging Dumbbell Hammer Curl


35x6
40x10
45x8
50x6


*nice heavy sets.


Standing Alternating Dumbbell Curl


35x6
40x10
45x8
50x


Treadmill


20 Minutes @ 3 MPH








2200 Workout:


LISS Cardio




Treadmill


20 minutes @ 3 MPH

11/2/14: Day 18 Deca-drol / T3 Stack






Notes: going to slowly drop carbs until I find a good amount to slow fat gain.






Diet / Supplementation:




2 tbsp creamy peanut butter
(0300)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0715)


6 oz. 93/7 ground beef
140 g uncooked medium grain rice
30 mg zinc
400 mg folic acid
1 cap Iron Mag Labs Deca-drol Max
(1230)


1 scoop Purus Labs Condense
1 packet Iron Mag Labs Maximum Pump Extreme
5 g creatine
(1430)


1 scoop Purus Labs Amino.D
2 tbsp Gatorade Instant Mix
2 scoop Cytocarb II
2 caps Purus Labs Slinshot
5 g creatine
(1530)


5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1645)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
5 g creatine
(1800)


7 oz. 90/10 ground turkey
130 g uncooked medium grain white rice
(1900)


7 oz. chicken tenderloin
130 g uncooked medium grain white rice
1 cap Iron Mag Labs Deca-drol Max
81 mg aspirin
(2130)













1445 Workout:


Chest, Triceps & Cardio




Cable Flies as Warmup


3x50x15


Dumbbell Incline Press


70x10
85x10
95x10
100x10
110x8
120x6


*was heavier than I expected.


Barbell Flat Press


225x8
275x6
315x5.5
335x2
315x4
275x9


*felt ok. Need to stick to my rep ranges more here.


Pec Deck


150x12
160x11
170x9


*left pec strain seemed aggravated.


Bench Dips Using Handles on Hyper


2xBWx10
BW+25x10
BW+45x10
BW+90x10
Drop Set
BW+90x10 / BW+45x10 / BWx10


*Really killed the long head with this.


Super Set:
Reverse Grip Press-down / Regular Grip Press-down


80x10 / 80x10
90x12 / 90x12
100x10 / 100x10
70x15 / 70x15


*let training partner pick tricep exercises. Was a nice change. Great pump.


Treadmill


20 Minutes @ 3 MPH






2015 Workout:


LISS Cardio




Treadmill


20 Minutes @ 3 MPH

11/3/14: Day 19 Deca-drol / T3 Stack






Notes:






Diet / Supplementation:




2 tbsp creamy peanut butter
(0300)


6 egg whites
1 c dry quick oats
3/4 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
5 g creatine
(0730)


1 c coffee
1 tbsp creamer
(0745)


1 c coffee
1 tbsp creamer
(0830)


1 c coffee
1 tbsp creamer
(0915)


3 oz. 90/10 ground turkey
70 g uncooked medium grain rice
30 mg zinc
(0930)


4 oz. 93/7 ground beef
70 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1130)


4 oz. chicken tenderloin
70 g uncooked medium grain rice
400 mg folic acid
(1330)

4 oz. 93/7 ground beef
70 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1830)


4 oz. 90/10 ground turkey
70 g uncooked medium grain white rice
1 cap Iron Mag Labs Deca-drol Max
(1915)


4 oz. chicken tenderloin
70 g uncooked medium grain white rice
2 tbsp creamy peanut butter
81 mg aspirin
(2130)













1715 Workout:


LISS Cardio




Walk Around Neighborhood


20 minutes




*shin splints are bad right now.

Threw in some tilapia today

11/4/14: Day 20 Deca-drol Max






Notes: time to tighten up a bit before I add more weight to the scale.


Can believe I have gotten this sloppy looking with out eating horrible foods.






Diet / Supplementation:




2 tbsp creamy peanut butter
(0300)


6 egg whites
1.5 c dry quick oats
1 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0730)


1 c coffee
1 tbsp creamer
(0800)


1 c coffee
1 tbsp creamer
(0845)


4 oz. 93/7 ground beef
50 g uncooked medium grain rice
30 mg zinc
(0930)


4 oz. 90/10 ground turkey
50 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1130)


1 scoop Purus Labs Condense
5 g creatine
1 cap Thermo Igniter 12X
(1230)


1 scoop Purus Labs Amino.D
2 caps Purus Labs Slinshot
5 g creatine
2 scoops Cytocarb II
2 tbsp Gatorade Instant Mix
(1330)


5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1415)


6 egg whites
2 c dry quick oats
1.25 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
(1515)


4 oz. tilapia
1/2 fresh squeezed lemon
50 g uncooked medium grain rice
400 mg folic acid
(1615)

4 oz. chicken tenderloin
50 g uncooked medium grain rice
(1800)


4 oz. 93/7 ground beef
50 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(2100)


4 oz. 90/10 ground turkey
50 g uncooked medium grain white rice
1 tbsp creamy honey peanut butter
(2215)













1315 Workout:


Arms, Shoulders & Cardio




Single-Arm Press-down hold Ball on Cable


15x10
25x10
35x10
3x45x10


Over Head Extension Machine


100x10
120x10
150x10
180x10
190x10
200x10


Single Arm Preacher Dumbbell Hammer Curls


15x10
25x10
2x35x8
40x8


EZ Bar Curl 21's


3x65


*been awhile since I did these and the killed my biceps.


Single Arm Cable Rear Delt Raises


40x10
2x35x12


Seated Cable Rope Face Pull


3x50x12


Barbell Wide Grip Upright Row


3x95x10


Single Arm Cable Side Lateral


25x12
30x12
35x12


Dumbbell Shrug


2x110x10
110x8


Close Grip Barbell Shrug


3x245x8


Treadmill


20 minutes @ 3 MPH






1945 Workout:


LISS Cardio




Treadmill


20 minutes @ 3 MPH

11/5/14: Day 21 Deca-drol Max






Notes: I hate feeling fat.






Diet / Supplementation:




3 tbsp creamy peanut butter
(0200)


6 egg whites
1.5 c dry quick oats
1 c low fat chocolate milk
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0730)


1 c coffee
1 tbsp creamer
(0800)


1 c coffee
1 tbsp creamer
(0845)


4 oz. chicken tenderloin
50 g uncooked medium grain rice
30 mg zinc
(0930)


4 oz. 93/7 ground beef
50 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1130)


4 oz. 93/7 ground beef
50 g uncooked medium grain rice
400 mg folic acid
(1330)


4 oz. 93/7 ground beef
50 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


5 g creatine
(1615)


1 scoop Purus Labs Condense
(1630)


1/2 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
5 g creatine
2 scoops Cytocarb II
1 tbsp Gatorade Instant Mix
(1745)


2 tbsp Gatorade instant mix
5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
2 caps Purus Labs Slinshot
(1915)


7 egg whites
1.5 c dry quick oats
1 c low fat chocolate milk
5 g creatine
(1945)


5 oz. top sirloin steak
40 g uncooked medium grain white rice
1 cap Iron Mag Labs Deca-drol Max
81 mg aspirin
(2230)


4 tbsp crunchy honey peanut butter
(2359)













1715 Workout:


Legs




Leg Press


90x12
180x12
270x12
360x12
495x12
675x12
855x12
945x12
1035x12


*gonna start adding training partners to the stack.


Squats


85x8
185x6
245x8
295x6
(Add Belt)
335x10
(Add Wraps)
365x10
385x6


*felt strong but it really aggravates my injury.


Leg Extensions


150x12
170x12
190x10


*actually heavy for this late in a workout.


Smith Machine Stiff Leg Dead Lift


3x90x10


Leg Curl


80x12
90x12
100x10


Single Leg Calf Raise


3xBWx12


Seated Calf Raise


3x135x10




*pretty good workout.

*gonna start adding training partners to the stack. - LOL

nice work man your gams must be bulging

Getting a varitity of protein sources in