prop/tren/mast etc 16 week ride courtesy of AML

[snowpatrol123]

I wish I had a gym close enough to hit at lunch; it's a minimum 15min drive (on a fast motorcycle) each way...plus 15 mins worth of changing in and out / shower afterwards...so 45mins sunk then need 1hr for weights and ~45mins for cardio...

/complain

Was too tired this morning lol. Going to have to fit it in this evening somehow...

 

[China_Wall]

shoulders were spent by the end of today's session...

dumbbell presses
dumbbell laterals
hammer strength shoulder press
dumbbell front raises
rear delt machine
smith machine shrugs
cardio

chicken and cucumber when I got home, instead of the green beans.. will eat that again one more time, then will be ground beef with tomato tonight for a couple meals (might throw in a few goldfish crackers for a crunch and a few carbs)

legs tomorrow... whoopeee

 

[China_Wall]

6 boiled eggs, piece of toast in a bowl for breakfast

one more meal before gym will be ground beef concoction from last night

legs today

 

[Southernfish]

Awesome, legs day is the best day. Go kill it man.

 

[Southernfish]

Delete your msgs bro

 

[China_Wall]

here's how the leg barrage went:

leg extensions 10 full reps superset w/ 6-8 pause at the top reps on the dinosaur extension machine
hamstring curls
hack squats
leg press
hack squat machine 1 set x 20reps for a finisher
seated calf raises
cardio

can of tuna, half a tomato, slice of cheese, hot sauce in a bowl when I got home... will eat that again one more time, then will be chicken/cucumber a couple times to end the day

arms tomorrow

 

[China_Wall]

same ol' breakfast this morning... 6 boiled eggs, piece of toast in a bowl

will be eating eggs again for my second meal (have to shop today for meat), probably 6 egg omelette with a bit of ham and cheese, and half a tomato

arms this afternoon

 

[snowpatrol123]

have to shop today for meat

I'm in the same boat

 

[China_Wall]

had the mighty "cough" today... seems to be only happening on left delt injects... right delt, no problem... left glute, right glute, no problem

gonna have to put the quads into the rotation I guess

 

[China_Wall]

hit the arms well today...

preacher machine curls
alternate dumbbell curls
cable curls
hammer curls
concentration curls
rope pushdowns
close grip press on old school chest press machine
straight bar pushdowns
cardio

chicken/spinach two times after getting back from the gym... will eat chicken/cucumber x 2 before calling it a day

rest tomorrow, chest on Sunday

 

[snowpatrol123]

What's your weekly food budget looking like atm China?

 

[China_Wall]

What's your weekly food budget looking like atm China?

usually 150-200... it's funny, when I was 290 eating everything in sight I spent less... carbs are cheaper lol

how about u?

 

[snowpatrol123]

usually 150-200... it's funny, when I was 290 eating everything in sight I spent less... carbs are cheaper lol

how about u?

I didn't get up to 290; but I remember training for a half marathon @ 160lbs...weekly food was sub-$100 easily, sometimes under 50. Protein was probably less than 100g/d...mostly came from boiled eggs + toast in the morning and deli meat at lunch.

Bulking on 5.2k cals was costing the same amount as cutting on 3.4k....

Our grocery bill is around $200+/wk but that feeds my 130lb girlfriend as well. I easily eat 75% of the budget so I'll say my share is $150-175/wk

You're so right...carbs are cheap (even "good" carbs) and a 425p/200c/90f prep diet (approx) is expensive as hell.

 

[China_Wall]

rest day today...

6 boiled eggs/piece of toast in a bowl for breakfast, will eat chicken/spinach and chicken/cucumber throughout the day

college football day, so I know where I'll be

 

[China_Wall]

breakfast: 4 boiled eggs, 2 pieces of back bacon, piece of toast (all chopped up in a bowl)

chest workout:

flat dumbbell press
incline barbell pause presses (one plate a side, you'd be surprised how tough this is for a few sets)
machine presses
machine flyes
flat presses on smith machine (lowered to upper chest, pause reps)
couple sets of pushups to finish, couldn't even get 10

couple of big burgers when I got home, no bun, but sure do love burgers

back tomorrow

 

[China_Wall]

boiled eggs w/ a piece of toast in a bowl for breakfast

second meal was chicken, half a red pepper, half a tomato, bit of feta cheese in a bowl

back workout:

front pulldowns
smith machine bentover rows
close grip pulldowns
behind the neck pulldowns
t-bar rows
cable pull overs superset w/ wide rows to chest
cardio

2 burgers (no bun) in a bowl with red pepper, tomato and feta... will repeat one more time, then tuna/tomato as a snack later on

shoulders tomorrow

 

[Milton]

I see the food ingested, how about liquids? What and how much do you drink it?

 

[China_Wall]

8L of water per day min... cup of black coffee with breakfast, 2 cups black coffee before workout

 

[Woodytwin]

should have been a rest day yesterday... but i did sneak my way to the gym for a few supersets of lat pulldowns w/ smith machine shoulder presses (did about 8 sets of those), then did 30min cardio

This made me laugh. This statement is proof that we are all "addicted" to this lifestyle. (We) can't even take a day off. Personally, I feel better (physically) when I take appropriate rest days (or half days) but I feel guilty when I do.

 

[China_Wall]

6 scrambled eggs w/ a bit of cheese this morning, and one waffle (yeah, that's cheating, but one won't kill me)

shoulders today, will get to the gym soon...