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Day 10 Bench Day Bench bar x 10 95 x 5 135 x 5 185 x 3 225 x 2 275 x 1 295 x 1 315 x 5 (PR) add slingshot 345 x 3 1 inch above the chest pauses 225 x 8 245 x 6 Weighted dips 3 x 10 Skullcrushers 3 x 10 Hammer Curls 3 x 10 Abs 125 reps cardio: 20 minutes steady state post workout

Day 10 weight at 216.8 this morning. Almost leveled out from my carb splurge on Sunday. I will be more careful this weekend and limit that to one meal. Had the best visible abs I've had in a long time last night. Slept like a baby as well. No sides this morning. Just ready to press in a few hours.

file://localhost/Users/mikeconley16/Pictures/Flex.jpg

Day 9 Today's day off was awesome. Tomorrow is day 10. Evidently you really feel this stuff start kicking about this time. 315 for 5 will be a big PR for me on bench so let's try to knock that out tomorrow with a video to follow. Also will knock out a set with the slingshot after that followed...

Mild headache this morning. Possible side, but maybe just a headache.

Day 9 OFF day Taking the day off. Body feeling beat today after deads. Got a little road trip planned with my dad anyways. BW @ 218.6 today. Should level out by tomorrow morning most likely. Heavy bench tomorrow. Goal will be 315 x 5 then around 345 with the light slingshot.

Here's the video of the deadlifts. The guy videoing missed the first rep.

Day 8 Deadlift Day Deadlifts 135 x 5 225 x 3 315 x 2 405 x 1 495 x 1 585 x 5 (PR) Block Pulls 615 x 5 Deficit Pulls 555 x 4 Abs 125 reps ***Cardio 20 minutes postworkout BW @219.0 today post cheat day. Usually comes off by Tuesday or Wednesday. Video to come

Feeling damn good today. Also agreed to do a photoshoot next Wednesday. So I will figure out what I'm doing in that aspect.

Today will be heavy pulls. Lifting at our YMCA. This will be different because all my PRs have been with a Texas power bar and yes I think the whip helps. However if I train without it then at the meet it will feel that much easier in my opinion. Anyways shooting for a PR off the floor, off...

thanks bud. Loving this stuff so far.

Ordered PCT today. Osta Rx E-Control Rx 2.0 Ultra Male Rx Hoping the Osta will allow me to keep making strength gains. I will see how my weight and body composition is towards the end of PCT before I choose my next cycle. I may run M-sten again as the gains are great even in just the first...

Day 8 219.0 today after carb nite. This will be back down to 215 ish by Tuesday easily, then hopefully lose a pound or two more by Friday. Feeling really dry just holding a bloat from the carbs. Deadlift day today. Going to hopefully pull something heavy.

http://www.youtube.com/watch?v=50lKFPklk84

Day 7 Standing Military Bar x 10 95 x 5 135 x 3 185 x 1 210 x 5(PR) Incline Bench Bar x 10 95 x 5 135 x 5 185 x 3 225 x 1 280 x 5 (PR) Front BB Raises 3 x 10 Pinky Up side raises 3 x 15 Rear Delt Machine Fly 3 x 10-15 Abs 100 reps Cardio: 20 minutes steady ***Video to come

Day 7. I will update bodyweight again on day 8 since it will be the morning after my cheat day. Should be bloated 7-8 pounds to around 222-223 if I'm guessing. Couple PRs coming tomorrow hopefully. Stay tuned

This off day has been great. Feeling good. Getting some stretching and foam rolling in. Ready for heavy overhead tomorrow and a week full of PRs

Day 6 Bodyweight at 215.0 today No sides. No insomnia type effect last night at all. Taking today completely off before heavy overhead work tomorrow. Cardio will be reduced to strictly days I lift immediately done postworkout at a low intensity. Also, after my lift, carb nite protocol calls...

Day 5 Nutrition Meal 1- 5 Jumbo Eggs Meal 2- 8 oz chicken, 1 cup broccoli Meal 3- 8 oz chicken, 1 cup broccoli Meal 4- 8 oz chicken, 1 cup broccoli Meal 5- 8 oz chicken, 1 cup broccoli Meal 6- 6 oz filet mignon, 4 asparagus spears Meal 7- 4 Jumbo Eggs