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

11/6/14: Day 22 Deca-drol Max






Notes: another change to training split


Legs
Chest/Delts/Triceps
Back/Traps/Biceps
Rest
Repeat


Volume Dropped slightly doing this but frequency will be higher.






Diet / Supplementation:




3 tbsp crunchy honey peanut butter
(0430)


7 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 breast
40 g uncooked medium grain rice
30 mg zinc
(0930)


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


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


1 box Nerds
(1515)


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


5 g creatine
(1615)


3/4 scoop Purus Labs Condense
(1630)


1/2 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 caps Purus Labs Slinshot
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
(1830)


7 egg whites
1.5 c dry quick oats
1 c low fat chocolate milk
5 g creatine
(1900)


4 oz. tilapia
40 g uncooked medium grain white rice
1 cap Iron Mag Labs Deca-drol Max
(2000)


4 oz. 90/10 ground turkey
40 g uncooked medium grain white rice
81 mg aspirin
(2130)


1 tbsp crunchy honey peanut butter
(2200)













1715 Workout:


Chest, Deltoids & Triceps




Slight Decline Dumbbell Fly


10x10
15x10
25x10
35x10
45x10
55x10
70x10
75x10
80x6


*need to stick to the pec deck as my ore-fatigue movement.


Barbell Incline Press


45x6
95x6
135x6
185x6
2x225x10
225x9


*left pec was flaring up again but still good work.


Dumbbell Flat Press


110x6
3x140x6


*these really bring a different level of intensity out of me. Wish I could generate this same intensity on barbell flat press.


Chest Supported Dumbbell Rear Delt Raise


3x35x10


Seated Dumbbell Side Delt Raises


3x35x10


Reverse Grip Press-down


60x10
75x10
85x10
95x10
110x10
130x10


Rope Press-down


50x10
65x10
80x10
90x10
100x10



*great workout.
 
11/7/14: Day 23 Deca-drol Max






Notes: going to start lower carbs until I feel like I need more.






Diet / Supplementation:




1 tbsp crunchy honey peanut butter
(0300)


7 egg whites
1.25 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
(0730)


1 c coffee
1 tbsp creamer
(0800)


1 c coffee
1 tbsp creamer
(0845)


4 oz. sirloin steak
30 g uncooked medium grain rice
30 mg zinc
(0930)


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


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


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


5 g creatine
(1615)


3/4 scoop Purus Labs Condense
(1630)


1/2 scoop Purus Labs Condense
(1645)


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


1 tbsp Gatorade instant mix
5 g creatine
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
(1830)


7 egg whites
1/2 c dry quick oats
1/2 c low fat chocolate milk
5 g creatine
(1930)


1 tbsp crunchy honey peanut butter
(1945)


6 oz. top sirloin steak
1/2 c corn
1 cap Iron Mag Labs Deca-drol Max
(2000)


6 oz. 93/7 ground beef
34 g green bell pepper
2 ketchup packets
(2145)


4 tbsp crunchy honey peanut butter
(2045)













1715 Workout:


Back, Traps & Biceps




Hammer Bar Straight Arm Pulldown


30x10
40x10
50x10
60x10
70x10
2x70x8


Wide Grip Pull Up


3xBWx8


Seated Single Arm Cable Row


30x10
40x10
50x10
3x60x10


Smith Machine Close Grip Shrug


270x6
2x270x7
270x6


Alternating Cross Body Dumbbell Hammer Curl


35x10
40x10
45x10
50x10
55x8
60x6


Single Arm Bent Over Dumbbell Hanging Concentration Curl


15x10
20x10
25x10
3x30x10




*kind of a shitty workout.
 
11/8/14: Day 24 Deca-drol Max






Notes: 242.4 lbs. upon waking, so down almost 3 pounds but no biggie. Looked like shit at 245-250 anyway lol.


Long fucking day.






Diet / Supplementation:




1 tbsp crunchy honey peanut butter
(0300)


7 egg whites
75 c dry quick oats
1/2 c low fat chocolate milk
78 g strawberries
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0930)


6 oz. chicken
100 g green grapes
5 g creatine
30 mg zinc
(1145)


6 oz. sirloin steak
105 g red apple
30 g cheese
1 cap Iron Mag Labs Deca-drol Max
(1345)


7 egg whites
1 c dry quick oats
3/4 c low fat chocolate milk
105 g strawberries
10 g creatine
1 cap Iron Mag Labs Deca-drol Max
400 IUsVitamin E
1 multivitamin
1,000 mg vitamin c
81 mg aspirin
(1800)


3 oz. tuna in sunflower seed oil
1 cap Iron Mag Labs Deca-drol Max
(2000)


Chicken Bacon Wrap
(2100)


12 oz. bud light
(2130)


12 oz. bud light
(2200)


12 oz. bud light
(2230)


30 tortilla chips with hot sauce


12 oz. bud light
(2315)


12 oz. bud light
1 shot patron
(2359)


12 oz. bud light
(0030)


12 oz. bud light
(0100)


1 shot fireball
(0115)


12 oz coors light
(0230)


12 oz. coors light
(0330)


6 pcs. McNugget
1/2 small fry
2 tbsp crunchy honey peanut butter
(0430)




 
Last edited:
11/9/14: Day 25 Deca-drol Max






Notes: completely wasted day.






Diet / Supplementation:




10 egg whites
3/4 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
(1330)


1/2 order Fried Pickles
2 tbsp spicy ranch
(1530)


6 oz. Bleu Collar Burger
1/2 order Sweet Potato Fries
(1545)


1 cap Iron Mag Labs Deca-drol Max
(1645)


Medium Cookie Dough Blizzard Ice Cream
1 cap Iron Mag Labs Deca-drol Max
30 mg zinc
400 mcg Folic acid
5 g creatine
(1930)


2 tbsp crunchy honey peanut butter
1 cap Iron Mag Labs Deca-drol Max
400 IUs Vitamin E
1 multivitamin
1,000 mg vitamin c
(2200)




 
End of First Bottle Notes:

Side Effect: Started experiencing slight back pumps thislast week. Happened to drink this past Saturday night and I'mguessing it made me very dehydrated and they have increased and havebeen bad the past two mornings. Just as bad as when I have takenAnadrol in the past. I'm sure getting in more water will help themsubsided.

Pros: Seems like this supplement it slowly increasing mystrength. Slow gains but gains for sure. I am expecting more of anincrease in strength and a slight change in physique over the nextweek. So the real fun is starting. Cant wait.
 
11/10/14: Day 26 Deca-drol Max






Notes: ready to be lean again.






Diet / Supplementation:




7 egg whites
1.5 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
(0730)


1 c coffee
1 tbsp creamer
(0800)


1 c coffee
1 tbsp creamer
(0845)


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


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


4 oz. chicken tenderloin
35 g uncooked medium grain rice
400 mcg Folic acid
(1330)


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


5 g creatine
(1615)


3/4 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
(1800)


2 tbsp Gatorade instant mix
400 IUs Vitamin E
1 multivitamin
1,000 mg vitamin c
5 g creatine
(1845)


7 egg whites
1.5 c dry quick oats
3/4 c low fat chocolate milk
5 g creatine
(1915)


4 oz. chicken tenderloin
35 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(2000)


4 oz. 93/7 ground beef
35 g uncooked medium grain rice
(2115)


3 tbsp crunchy honey peanut butter
(2215)













Workout:


Chest/Deltoids/Triceps




Dumbbell Incline Press


15x10
35x10
50x10
70x10
85x8
95x10
100x10
110x8
120x7


*1 more rep on top set than last time these were in rotation.


Barbell Flat Press


225x6
275x6
315x5
335x2
315x4
Drop Set
315x3 / 225x6
315x2 / 225x7


*was getting frustrated but then I realized my first moment is getting stronger and my second movement is maintaining. Next workout will be flat movement first and going to start bringing back intensity techniques more.


Reverse Pec Deck


3x150x10


Standing Dumbbell Side Laterals


3x40x10


Back Supported Straight Bar Press Down


50x12
60x12
70x12
80x12
90x10
100x8


Supinated Cable Kick Back


25x13
30x12
35x12
40x11
45x8




*pretty good workout.
 
11/11/14: Day 27 Deca-drol Max






Notes: looking a tad leaner upon waking, still lots of work to do, ready to kill back tonight.






Diet / Supplementation:




7 egg whites
1 c dry quick oats
1/2 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 packet creamer
1 packet sugar
(0800)


1 c coffee
1 packet creamer
1 packet sugar
(0900)


4.5 oz. chicken tenderloin
35 g uncooked medium grain rice
30 mg zinc
(0930)


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


4.5 oz. chicken tenderloin
35 g uncooked medium grain rice
400 mcg Folic acid
(1330)


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


5 g creatine
(1615)


3/4 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
(1730)


2 tbsp Gatorade instant mix
400 IUs Vitamin E
1 multivitamin
1,000 mg vitamin c
5 g creatine
(1830)


7 egg whites
1 c dry quick oats
1/2 c low fat chocolate milk
5 g creatine
(1900)


1.75 oz. chicken tenderloin
2 whole eggs
35 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(2000)


3.25 oz. 93/7 ground beef
2 whole eggs
35 g uncooked medium grain rice
1/2 c corn
81 mg aspirin
(2115)













Workout:


Back/Traps/Biceps




Wide Neutral Grip Pulldown


50x10
80x10
100x10
120x10
150x10
180x8
200x10
2x200x9


Pronate Grip Chest Supported Row


45x10
90x10
135x10
180x10
2x180x8


Triangle Bar Seated Cable Row


100x10
120x10
140x10
160x10
180x10
Drop Set
200x8 / 140x10 / 80x10


*great finish to the back portion of my workout.


Dumbbell Shrug


4x100x10


Seated Dumbbell Hammer Curl


35x10
2x45x10
45x8


EZ Bar Curl 21's


3x65


*decent bicep work.
 
11/12/14: Day 28 Deca-drol Max






Notes: had crazy junk food cravings all day.






Diet / Supplementation:




100 g apples
100 g grapes
1 oz. cheese
1 c low fat chocolate milk
(0300)


7 egg whites
1 whole egg
1/2 c dry quick oats
1/2 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 packet creamer
1 packet sugar
(0815)


1 c coffee
1 packet creamer
1 packet sugar
(0830)


4.5 oz. chicken tenderloin
35 g uncooked medium grain rice
30 mg zinc
(0930)


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


5 g creatine
(1215)


1 box tic tacs
2 nutrigrain bars
(1300)


4.5 oz. chicken tenderloin
35 g uncooked medium grain rice
400 mcg Folic acid
(1330)


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


7 egg whites
1 whole egg
1/2 c dry quick oats
1/2 c low fat chocolate milk
5 g creatine
400 IUs Vitamin E
1 multivitamin
1,000 mg vitamin c
(1730)


300 g chicken quesadilla
75 g guacamole
50 g sour cream
24 oz. dos Equis
(1845)


Brownie Blizzard Ice Cream
1 cap Iron Mag Labs Deca-drol Max
(2100)









 
11/13/14: Day 29 Deca-drol Max






Notes: awesome leg day.






Diet / Supplementation:




100 g grapes
(0300)


7 egg whites
1 c dry quick oats
1/2 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 packet creamer
1 packet sugar
(0800)


1 c coffee
1 packet creamer
1 packet sugar
(0830)


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


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


4.5 oz. 93/7 ground beef
40 g uncooked medium grain rice
400 mcg Folic acid
(1330)


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


5 g creatine
(1615)


1/2 scoop Purus Labs Condense
(1630)


1/2 scoop Purus Labs Condense
(1645)


1 scoop Purus Labs Amino.D
2 scoops Cytocarb II
5 g creatine
(1815)


2 caps Purus Labs Slinshot
2 tbsp Gatorade instant mix
400 IUs Vitamin E
1 multivitamin
1,000 mg vitamin c
5 g creatine
(1930)


7 egg whites
1 c dry quick oats
1/2 c low fat chocolate milk
(2045)


9 oz. top sirloin steak
75 g asparagus
1 cap Iron Mag Labs Deca-drol Max
(2145)













Workout:


Legs




Leg Extension


50x15
70x15
100x15
120x20
140x20
160x18
170x17


*burn.


Leg Curl


30x15
45x15
60x15
70x20
80x18
90x16
100x10 + 5 Forced Reps


*good work.


Squat


45x6
135x6
225x6
(Added Belt)
315x4
(Added Wraps)
365x12 PR
Drop Set
405x8 / 315x6 / 225x5


*the 365 set was pretty intense but 405 was great. 405 was a PR tying set but it's even a bigger set due to being pre-fatigue and still not recovered from my injury.


Calf Raise on Leg Press


2x180x20
180x18
180x15






 
11/14/14: Day 30 Deca-drol Max






Notes: pretty good day.






Diet / Supplementation:




55 g tortilla chips
1/2 c hot sauce
(0300)


97 g cooked sirloin steak
2 Whole eggs
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0945)


8 oz. tilapia
100 g asparagus
5 g creatine
30 mg zinc
400 mcg Folic acid
(1145)


4.5 oz. chicken tenderloin
60 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1330)


16 oz. Red Bull
(1430)


1/2 scoop Purus Labs Condense
(1515)


20 oz. Gatorade
(1615)


1 scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1700)


400 IUs Vitamin E
1,000 mg vitamin c
(1800)


7 egg whites
1 whole egg
50 g dry quick oats
1 c low fat chocolate milk
125 g banana
20 g organic gluten free crunchy almond butter
10 g organic coconut oil
1 cap Iron Mag Labs Deca-drol Max
2 caps Purus Labs Slinshot
1 multivitamin
(1900)


130 g 90/10 ground turkey
3.5 slices Ezekiel bread
(2000)


4.5 oz. chicken tenderloin
70 g avocado
1/4 c corn
55 g tortilla chips
1 cap Iron Mag Labs Deca-drol Max
(2145)


50 g crunchy honey peanut butter
(2300)


87 g jalepeno cheddar chex mix
(0001)


20 g organic gluten free crunchy almond butter
(0230)













Workout:


Chest/Shoulders/Triceps




Dumbbell Flat Press


20x12
40x10
60x10
80x10
100x8
120x6
2x140x10 PR
140x8
140x6


*strong, can't wait to start my workout with flat barbell press next workout.


Barbell Incline Press


135x10
185x15
225x7
245x3
135x15


*ego checked doing these second for a change but will go back to doing them second next time.


Seated Dumbbell Rear Delt Raises


2x20x20
20x15


Standing Dumbbell Side Laterals


20x20
20x15
15x20


*great pump in side and rear Delts this workout.


Bench Dips Using Hyperextension Handles


BWx10
BW+35x10
BW+70x10


Rope Press-down on Back Support


30x20
40x20
50x20
Drop Set
60x10 / 40x10 / 20x10


*weak tricep work this workout.






 
11/15/14: Day 31 Deca-drol Max






Notes: 242.2 lbs. upon waking but tighter than last week. Hopefully be able to get down to 240 and be pretty lean.






Diet / Supplementation:






130 g 93/7 ground beef
4 Whole eggs
45 g gluten free crunchy almond butter
15 g organic coconut oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(1100)


130 g 90/10 ground turkey
75 g avocado
75 g grapes
30 mg zinc
400 mcg Folic acid
(1300)


5 oz. chicken tenderloin
50 g romaine lettuce
35 g crunchy honey peanut butter
1 cap Iron Mag Labs Deca-drol Max
(1445)


1.25 scoop Purus Labs Condense
(1530)


16 g Gatorade Instant Mix
54 g scoops Cytocarb II
(1615)


400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
(1800)


9 egg whites
20 g dry quick oats
1/2 c low fat chocolate milk
95 g banana
15 g wheat germ
20 g cream of wheat
75 g blue berries
1 cap Iron Mag Labs Deca-drol Max
2 caps Purus Labs Slinshot
(1845)


5 oz. 93/7 ground beef
60 g uncooked medium grain rice
75 g asparagus
(2000)


150 g tuna in sunflower seed oil
3 slices Ezekiel bread
(2115)


200 g chicken breast
30 g walnuts
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(2300)













Workout:


Back/Traps/Biceps




Seated Triangle Bar Cable Row on A Box


50x15
70x10
90x12
110x12
130x12
150x12
180x15
200x13
(Drop Set)
210x12 / 170x6


*decent work.


Wide Pronate Grip Pull Down


90x12
110x12
130x12
150x12
170x15
180x12 w/ Forced Negatives
Drop Set
190x10 + 10-count Forced Stretch / 140x9 + 10-count Forced Stretch / 80x10


*great pump with intensity techniques.


Supinated Barbell Row


95x10
135x12
185x10


*rough on my injury.


Close Grip Barbell Shrug


135x15
185x15
225x14
275x13


*pretty weak here.


Preacher Curl Machine


80x15
90x15
100x14
110x10

Standing Alternating Dumbbell Curl


35x15
Drop Set
35x11 / 20x10 / 5x15


*on par bicep pump.




*energy was very low today.
 
11/16/14: Day 32 Deca-drol Max






Notes: finally seeing changes in body fat.






Diet / Supplementation:




6 Whole eggs
20 g dry quick oats
10 g creat of wheat
10 g wheat germ
15 g gluten free crunchy almond butter
10 g organic coconut oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(1130)


6 oz. chicken tenderloin
45 g walnuts
30 mg zinc
400 mcg Folic acid
(1330)


6 oz. chicken breast
45 g uncooked medium grain rice
150 g broccoli
1 cap Iron Mag Labs Deca-drol Max
(1600)


6 oz. chicken
2 Slices Ezekiel Bread
75 g avocado
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
(1830)


6 oz. 90/10 ground turkey
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(2000)


75 g tuna in sunflower seed oil
(2100)


12 egg whites
15 g wheat germ
15 g dry quick oats
15 g cream of wheat
1 c low fat chocolate milk
1 cap Iron Mag Labs Deca-drol Max
(2145)


45 g crunchy honey peanut butter
(2245)













Workout:


LISS Cardio




Treadmill


20 Minutes @ 3 MPH













 
I love your food presentation, makes me hungry and asking wife to prepare some eats :D
 
Tonight's Post Workout Meal:



Some Meal Prep for Tomorrow:

 
11/17/14: Day 33 Deca-drol Max






Notes: just grinding.






Diet / Supplementation:




2 tbsp crunchy honey peanut butter
(0300)


6 Whole eggs
10 g dry quick oats
10 g creat of wheat
10 g wheat germ
10 g organic coconut oil
1/2 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)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


1 c coffee
1 packet creamer
1 packet sugar
(0845)


4 oz. chicken
95 g banana
50 g avocado
30 mg zinc
1 c coffee
1 packet creamer
1 packet sugar
(1015)


6 oz. chicken
75 g pineapple
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(1315)


6 oz. chicken
3 slices Ezekiel bread
45 g crunchy honey peanut butter
400 mcg Folic acid
(1515)


1 cap Iron Mag Labs Deca-drol Max
(1615)


5 caps Purus Labs BCAAXR
(1630)


1/2 Scoop Purus Labs Condense
(1645)


1.5 Scoops Purus Labs Amino.D
(1715)


10 egg whites
2 whole egg
10 g wheat germ
10 g dry quick oats
10 g cream of wheat
90 g banana
75 g blueberries
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
2 caps Purus Labs Slin Shot
(1915)


6 oz. 90/10 ground sirloin
45 g uncooked medium grain rice
100 g Broccoli
35 g asparagus
1 cap Iron Mag Labs Deca-drol Max
(2030)


5 whole eggs
5 egg whites
(2230)













Workout:


Back




Triangle Bar Pull Down


80x15
100x15
120x15
140x12
160x12
180x12
200x10
210x10


*awesome work, was really able to pull the elbows back today.


Pronate Grip Chest Supported Row


45x15
90x12
135x14
(Drop Set)
180x9 + 10-count stretch / 135x7 + 10-count stretch / 45x10-count Iso-Hold


*really kick up intensity here, felt strong.


Single Arm Barbell Row


0x15
10x15
20x15
30x12
40x12


*was challenging trying to focus on the low lat.


Dumbbell Shrug


50x20
55x20
2x60x15


*good pump.


Incline Dumbbell Curls


15x15
20x15
25x15


EZ Bar Cable Curl


50x20
55x20
(Drop Set/Rest Pause)
65xfailure / 45xfailure


*utilized partials to hit failure.




*way better workout than the other day.
 
11/18/14: Day 34 Deca-drol Max






Notes: slowly leaning out but weight isn't dropping that much. Could be a good thing :)


Also getting stronger at the same time. Very excited about these next 2 weeks or so.






Diet / Supplementation:




25 g crunchy honey peanut butter
(0300)


8 Whole eggs
15 g organic coconut oil
15 g crunchy almond butter
1/2 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)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


1 c coffee
1 packet creamer
1 packet sugar
(0830)


4 oz. chicken
90 g banana
45 g avocado
10 g crunchy honey peanut butter
30 mg zinc
(1015)


6 oz. chicken
75 g pineapple
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(1315)


6 oz. chicken
3 slices Ezekiel bread
30 g walnuts
400 mcg Folic acid
(1600)


1 cap Iron Mag Labs Deca-drol Max
(1615)


5 caps Purus Labs BCAAXR
(1630)


1 scoop LGI Fully Loaded Amplified
(1645)


1 Scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1715)


11 egg whites
20 g wheat germ
78 g banana
75 g blueberries
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
2 caps Purus Labs Slin Shot
(2015)


6 oz. 90/10 ground sirloin
45 g uncooked medium grain rice
150 g Broccoli
1 cap Iron Mag Labs Deca-drol Max
(2100)


5 whole eggs
5 egg whites
(2245)













Workout:


Legs




Lying Leg Curl


30x20
40x15
50x12
60x10
2x70x20
80x15 + 5-count Mid Range Iso-Hold + 5-count loaded stretch + 5-count Mid Range Iso-Hold + 5-count loaded stretch + 5-count Mid Range Iso-Hold + 5-count loaded stretch + 5-count Mid Range Iso-Hold + 5-count loaded stretch + 5-count Mid Range Iso-Hold + 5-count loaded stretch


*nice intensity technique stolen from Shelby Starnes, probably John Meadows though.


ATG Front Squats


45x5
95x5
135x5
185x5
225x4
275x3
(Added Belt)
315x2
365x1
410x0
415x0


*the 365 was very fast, "too easy" was said by many gym bros. 410 would have been a PR but I had a hoodie on the bar slip on one side, kept pushing and actually finished the set in a Zercher squat. So added 5 pounds and took the hoodie off. Barely missed. No hoodie and fresh I'm good for 425, I know it.


Leg Press
(Ascending-Descending Set)


90x6 / 180x6 / 270x6 / 360x6 / 450x6 / 540x6 / 630x6 / 540x6 / 450x6 / 360x6 / 270x6 / 180x6 / 90x6


*this was almost as bad as doing a high rep double rest pause set. Pump was painful by the first round with 540.


Dumbbell Stiff Leg Dead Lifts


2x20x20


*slowly getting my flexibility back on stiff leg movements.


Seated Calf Raise


90x25
(Rest Pause)
135x14 + 10-count stretch + 135x5 + 10-count stretch + 135x2


*painful intensity set.




*great workout. Been a long road back to the weights I have moved the past couple weeks on leg days. I did fuck up my shoulders, biceps & forearms with the front squat issue but nothing serious. Mainly aggravated my tendentious in my brachialis/forearm area but it was already bothering me after my killing of the 140's the other day. Hopefully it doesn't hinders big plans for chest tomorrow.
 
11/19/14: Day 35 Deca-drol Max






Notes: getting strong but wish I was losing body fat faster.






Diet / Supplementation:




15 g crunchy honey peanut butter
(0200)


15 g crunchy honey peanut butter
(0400)


8 Whole eggs
15 g organic coconut oil
15 g crunchy almond butter
1/2 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)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


4 oz. chicken
75 g pineapple
10 g walnuts
30 mg zinc
(1015)


6 oz. chicken
75 g pineapple
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(1315)


6 oz. chicken
3 slices Ezekiel bread
30 g walnuts
400 mcg Folic acid
(1515)


1 cap Iron Mag Labs Deca-drol Max
(1615)


5 caps Purus Labs BCAAXR
(1630)


1 scoop LGI Fully Loaded Amplified
(1645)


1 Scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1730)


55 g whey
1 whole egg
120 g blueberries
30 g cream of wheat
20 g dry oats
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
2 caps Purus Labs Slin Shot
(1945)


6 oz. 90/10 ground sirloin
40 g uncooked medium grain rice
150 g Broccoli
1 cap Iron Mag Labs Deca-drol Max
(2100)


50 g whey
2 whole egg
25 g wheat germ
(2230)













Workout:


Chest/Deltoids/Triceps




Barbell Flat Press


45x5
95x5
135x5
185x3
225x3
265x2
295x1
335x1
370x1 PR
315x5
225x21


*even though this was a 1 RM PR I felt weak.


Incline Dumbbell Fly on Preacher Curl


20x15
35x15


*awesome exercise that Jason Huh does.


Incline Smith Machine Press


0x6
50x6
90x6
140x6
180x6
(Drop Set)
180x8 / 90x6


*nice change up and great pump after.


Reverse Pec Deck
(Rest Pause)


100x31-7-7-5 + 12 partials


*didn't generate enough intensity on this but still good work.


Seated Dumbbell Side Laterals


15x20
20x20
25x16
(Drop Set)
35x12 / 20x10


*was really able to target the medial head today.


Barbell Skull-crusher


45x8
65x8
95x8
115x8
135x8


*felt strong.


Super Set to Drop Set:
Barbell Skull Crusher / CGBP


145x6 - 145x8 / 95x8


Two Handed Dumbbell OH Extension


3x75x15


*very uncomfortable.




*ready to add some more weight to this bench. Fresh I have 380 right now. Was really run down going into this workout.






Meal prep from Tonight:


 
11/20/14: Day 36 Deca-drol Max






Notes: leaning out more but still not near as tight as I'd like to be.






Diet / Supplementation:




32g crunchy honey peanut butter
(0300)


30 g whey
4 Whole eggs
15 g organic coconut oil
1 tbsp olive oil
30 g crunchy almond butter
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0715)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


6 oz. chicken tenderloin
1 tbsp extra virgin olive oil
20 g walnuts
30 mg zinc
(1015)


5 oz. chicken tenderloin
40 g uncooked medium grain rice
150 g broccoli
1 cap Iron Mag Labs Deca-drol Max
(1330)


6 oz. chicken tenderloin
40 g uncooked medium grain rice
1 tbsp extra virgin olive oil
400 mcg Folic acid
(1545)


1 cap Iron Mag Labs Deca-drol Max
(1800)


5 oz. chicken
10 g kale
(1915)


37 g crunchy honey peanut butter
(1945)


80 g whey
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
1 cap Iron Mag Labs Deca-drol Max
(2045)













Tonight's Meal Prep:


 
11/21/14: Day 37 Deca-drol Max






Notes: still leaning out. Noticing the obliques coming in more and top rows if abs showing more. Usually striations come back in the chest and Delts next. Then third row of abs and bottom of my lower lats come in more.


Be so glad when I can up the carbs a bit more on a regular bases. Less than 300 is for the birds.






Diet / Supplementation:




38 crunchy honey peanut butter
(0300)


40 g whey
3 Whole eggs
15 g organic coconut oil
1 tbsp olive oil
15 g crunchy almond butter
25 g wheat germ
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0715)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


1 c coffee
1 packet creamer
1 packet sugar
(0830)


5 oz. chicken tenderloin
75 g pineapple
15 g walnuts
30 mg zinc
(1030)


5 oz. chicken tenderloin
75 g pineapple
10 g kale
1 cap Iron Mag Labs Deca-drol Max
(1315)


5 oz. chicken tenderloin
50 g uncooked medium grain rice
1 tbsp extra virgin olive oil
400 mcg Folic acid
(1515)


1 cap Iron Mag Labs Deca-drol Max
(1615)


1 scoop LGI Fully Loaded Amplified
(1630)


5 caps Purus Labs BCAAXR
(1645)


1 scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1715)


55 g whey
4 Egg whites
20 g dry quick oats
20 g grams cream of wheat
75 g blueberries
2 caps Purus Labs Slinshot
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
(1930)


6 oz. 90/10 ground sirloin
45 g medium grain uncooked rice
150 g broccoli
1 cap Iron Mag Labs Deca-drol Max
(2100)


70 g whey
2 tbsp crunchy almond butter
(2245)













Workout:


Back & Biceps




Wide Triangle Bar Seated Cable Row
On Box
(2-count contractions)


100x10
110x10
120x10
130x10
150x10
170x10


*these got challenging.


Wide Neutral Grip Pull Downs


120x10
140x10
160x10
180x10
200x10
220x8


*felt a little strong on these.


Straight Bar Straight Arm Pull Down


3x50x12


Pronate Grip Chest Supported Row


90x10
135x10
180x10
(Drop Set)
135x5 / 90x10 / 45x15


*pretty good work here.


Chest Supported Dumbbell Shrug


50x12
55x12
60x12


Elbow on Knee Dumbbell Hammer Concentration Curl


20x15
25x15
30x12
35x10
40x8


*started getting a pump early.


Wide Grip Barbell Curl 21's


1x35
1x55
1x75


*was kind of rough on my wrist but still felt good for the biceps.


Alternating Dumbbell Curl
(Ascending-Descending Set)


5x10 / 10x10 / 15x10 / 20x10 / 25x10 / 20x10 / 15x10 / 10x10


*insane pump.
 
11/22/14: Day 38 Deca-drol Max






Notes: after 1 meal, cardio and a shit I weighed in at 239.4 lbs. so down almost three pounds this week. Look decent in progress pic definition wise but waist looks blockier cause muscles are slightly deflated. Sure I will fill out more cause of thanksgiving.






Diet / Supplementation:




70 g whey
3 tbsp olive oil
2 tbsp crunchy almond butter
1 oz. wheat germ
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(1115)


5 oz. chicken tenderloin
20 g walnuts
30 mg zinc
(1300)


5 g chicken tenderloin
85 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
(1530)


5 caps Purus Labs BCAAXR
(1615)


1 scoop LGI Fully Loaded Amplified
(1630)


1 scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1745)


40 g whey
4 Egg whites
30 g dry quick oats
30 g grams cream of wheat
20 g wheat germ
1 c low fat chocolate milk
75 g blueberries
2 caps Purus Labs Slinshot
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
1 cap Iron Mag Labs Deca-drol Max
(1930)


6 oz. 90/10 ground sirloin
45 g medium grain uncooked rice
150 g broccoli
400 mcg Folic acid
(2015)


5 oz. chicken tenderloin
100 g pineapple
(2200)


30 g whey
4 egg whites
2 whole eggs
20 g wheat germ
1 cap Iron Mag Labs Deca-drol Max
(2330)













A.M. Workout:


LISS Cardio




Treadmill


20 Minutes @ 3 Mph


*felt good.






-(6-hours later)-






P.M. Workout:


Legs




Treadmill for Warmup


5 minutes @ 3 Mph


Mobility Work


15 minutes


Lying Single Leg Curls


15x20
25x15
40x15
60x8
(Drop Set)
50x8 / 30x8 + 20 Partials


*really controlled reps with good contractions.


Single Leg Press


90x10
180x10
270x10
360x10
450x10


*very nice controlled work good pump set in.


Squats


*work up in weight doing sets of 6 reps
45x6
95x6
135x6
185x6
225x6
275x6
(Added Belt)
315x6
(Added Wraps)
365x6
410x8 PR


*lowered carbs is really catching up to me. Felt tired as fuck as soon as I started squatting. Still smashed a PR lol. Then felt like death. Increasing carbs pre and post workout from here on out.


Single Leg Extensions w/ Toes Pointed Up


50x10 + 10 Partials
60x10 + 10 Partials


Dumbbell Stiff Leg Deadlift
(3-second negatives)


2x50x8


Calf Raise on Leg Press


4x180x12 + 10 Partials




*very nice workout.
 
11/24/14: Day 39 Deca-drol Max






Notes: love how fast my body is changing now.






Diet / Supplementation:




1 tbsp crunchy honey peanut butter
(0245)


30 g whey
4 whole eggs
20 g wheat germ
15 g coconut oil
1 tbsp extra virgin olive oil
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0830)


5 g chicken tenderloin
95 g uncooked medium grain rice
1 cap Iron Mag Labs Deca-drol Max
30 mg zinc
400 mcg Folic acid
(1500)


5 caps Purus Labs BCAAXR
(1615)


1.25 scoop LGI Fully Loaded Amplified
(1645)


1 scoop Purus Labs Amino.D
2 scoops Cytocarb II
(1730)


40 g whey
6 Egg whites
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
1 cap Iron Mag Labs Deca-drol Max
(2000)


343 g turkey wrap
75 g Flaming Hot Cheetos w/ Lime
2 caps Purus Labs Slinshot
(2130)


1/2 pint Ben & Jerry's Half Baked Ice Cream
1 cap Iron Mag Labs Deca-drol Max
(2230)


1/2 pint Ben & Jerry's Half Baked Ice Cream
(2359)













Workout:


Chest/Deltoids/Triceps




Treadmill as Warmup


10 minutes @ 3 MPH


Mobility/Stretching Work


10 Minutes


Barbell Incline Press


45x5
65x5
95x5
115x5
155x5
185x3
205x2
245x1
275x1
305x1 PR
245x10 PR
155x25


*3 plates is going down real soon.


Dumbbell Flat Press


100x8
120x8
140x6
(Drop Set)
120x6 / 70x8
110x8 / 60x8


High Cable Fly
(Rest Pause to Drop Set)


60x15-8 / 40x8 + 12 Partials


Reverse Pec Deck
(2-count contractions)


2x100x15
90x15 + 10 Partials


Standing Dumbbell Side Lateral Partials


60x25
70x25
75x25


Mechanical Rope Press-downs
(3 stances from Machine)

50x20 / 50x8 / 50x8
45x12 / 45x8 / 45x8
40x15 / 40x7 / 40x8


Skull Crushers on Seated Cable Machine


30x10
40x10
50x10
 
11/25/14: Day 40 Deca-drol Max






Notes: looking leaner. Hopefully look good for end of log pic. Still getting stronger.


Started taking creatine again today.






Diet / Supplementation:




25 g whey
3 egg whites
1/2 c dry quick oats
15 g coconut oil
1 tbsp extra virgin olive oil
2 tbsp crunchy honey peanut butter
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0715)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


5 oz. chicken tenderloin
1 tbsp extra virgin olive oil
25 g walnuts
30 mg zinc
(1015)


5 oz. chicken tenderloin
10 g kale
100 g pineapple
1 cap Iron Mag Labs Deca-drol Max
(1315)


5 g creatine
(1430)


5 oz. 90/10 ground sirloin
2 slices Ezekiel bread
400 mcg Folic acid
(1530)


5 oz. chicken tenderloin
210 g broccoli
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
1 cap Iron Mag Labs Deca-drol Max
(1845)


27 g crunchy honey peanut butter
(1945)


65 g hydro whey
20 g wheat germ
10 g creatine
1 cap Iron Mag Labs Deca-drol Max
(2045)


20 g crunchy almond peanut butter
(2215)


34 g crunchy honey peanut butter
(2330)




 
11/25/14: Day 41 Deca-drol Max






Notes: starting to look softer. Switching to some of Chris aceto's principles tonight/tomorrow. Thanksgiving will fuck me up a bit but ehhh.






Diet / Supplementation:




25 g whey
20 g hydro whey
3 whole eggs
15 g coconut oil
5 g creatine
2 cap Purus Labs Organ Shield
1 cap Iron Mag Labs Deca-drol Max
1,000 mg vitamin C
1 multivitamin
(0715)


1 c coffee
1 packet creamer
1 packet sugar
(0800)


5 oz. chicken tenderloin
57 g walnuts
30 mg zinc
(1015)


5 oz. chicken tenderloin
10 g kale
40 g crunchy peanut butter
(1315)


5 oz. chicken tenderloin
100 g uncooked medium grain rice
400 mcg Folic acid
1 cap Iron Mag Labs Deca-drol Max
(1515)


5 g creatine
1.25 scoop LGI Fully Loaded Amplified
5 caps Purus Labs BCAAXR
(1630)


2 scoops Cytocarb II
1 scoop Purus Labs Amino.D
5 g creatine
(1800)


20 g Hydro whey
5 Egg whites
50 g Oats
100 g blueberries
25 g wheat germ
50 g cream of wheat
400 IUs Vitamin E
1,000 mg vitamin c
1 multivitamin
5 g creatine
1 cap Iron Mag Labs Deca-drol Max
(2015)


6 oz. 90/10 ground sirloin
150 g broccoli
70 g uncooked medium grain rice
150 g broccoli
(2115)


25 g hydro whey
25 g whey
1 cap Iron Mag Labs Deca-drol Max
5 g creatine
(2230)













Workout:


Back/Traps/Biceps




Treadmill as a Warmup


5 Minutes @ 3 MPH


Mobility/Stretching Work


7 Minutes


Supinated Pull-downs


50x15
70x15
90x12
110x12
130x12
150x12
170x10
190x10
210x10
210x8


*nothing fancy but felt good. With a healthy wrist I could move some weight here.


T Bar Rows


25x15
50x12
75x12
110x12
150x12
155x10
160x12


*felt real nice on the lower lats. Kind of agitated my leg injury a bit though. Could have went a lot heavier with out that bothering me.


Dumbbell Rows


110x8
120x8


*really controlled reps.


Dumbbell Pull Overs


60x12
65x12


*bothered my tendinitis lol.


Seated Cable Rows


150x8
170x8
190x8
210x8


*caught a second wind here.


Behind The Back Smith Machine Shrug


(Drop Sets)
180x12 / 90x12
180x10 / 180x10


*felt awesome.


Dumbbell Preacher Hammer Curl


20x15
25x15
30x12
35x10
40x8


Standing Alternating Dumbbell Curl


20x10
25x10
35x10
40x10
45x10
50x10
55x8

Standing Alternating Dumbbell Hammer Curl


60x8
70x7 PR lol


*heavy shit, decent quality.




*awesome bicep pump today.
 
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