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Old 06-03-17, 03:50 PM
  #201
 
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Leg Session this morning.
Bike 7 mins
Lying leg curls 4x18-20
Smith squats 1x20, 3x15, 2x8, 1x15
Leg press 3x20, dropset 1x20/15/15
Seated calf raise 1x15, 1x12, 1x15, 1x12, 1x16, 1x13
Leg extensions dropsets 1x15/8/8, 1x13/7/7

PostWorkout meal: 5.6 oz Chicken with 1/2 cup baked beans
328 calories, 45g pro, 31g carbs, 5g fat








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Old 06-04-17, 09:06 PM
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Back session in the garage after work.

BW pullups wide 5x10
Bent over row 1x15, 4x10, 1x15
BW pullups neutral 4x8-10
DB low row 4x10
DB high row 4x10-12
SS: upright rows w/ DB shrugs 3x12/12

Calories 3610
Pro 282
Carbs 340
Fat 110

Arms tomorrow a.m before work.
Weight was 173 this morning, so I ate a little more today.


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Old 06-06-17, 08:09 PM
  #203
 
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Yesterday got a quick arm pump before work.


SS: close grip press w/ ez bar curls 1x20/20, 1x15/15, 3x12/12
SS: Seated French press w/ alt DB curls 3x12/12
SS: DB skullcrushers w/ standing hammer curls 4x12/12

Yesterday's Macros:
Calories 3131
Pro 258
Carbs 290
Fat 85

Rest day today.
Calories 3148
Pro 224
Carbs 289
Fat 97


Long day at work today, gonna try to get a chest session tomorrow before work.




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Old 06-09-17, 08:57 PM
  #204
 
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Wednesday:
Incline bench press 1x20, 1x15, 3x12
Flat bench press 1x15, 1x12, 3x8, double drop 1x8/8/10
Incline DB press 3x12
Slight incline DB hex press 3x15
SS: wide grip press/close grip press 3x10/7

Macros: Calories 3196, Pro 285, Carbs 290, Fat 86


Yesterday:
Seated rear delt flyes 1x20, 3x15
Standing side lateral raises 1x20, 3x12, dropset 1x20/15
Seated front raises 4x10
Upright rows 3x15
Bent over rear flyes 3x12

Macros: Calories 3385, Pro 266, Carbs 327, Fat 91


Today:
BW pullups wide 5x10
Bent barbell rows 1x15, 4x10, 1x15
BW pullups neutral 3x10
DB low rows 3x12
DB high rows 3x15
DB shrugs 5x12

Macros: Calories 3110, Pro 268, Carbs 290, Fat 87

Tomorrow is Leg Day



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Old 06-10-17, 07:20 PM
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Leg Day
Bike 7mins
Lying leg curls 1x20, 3x15
Hack squats 2x20, 3x15, 2x12, dropset 1x15/15
Leg press 2x20, 3x15, dropset 1x20/15
Seated calf raises rest pause 1x15/10, 1x10/7, 1x15/9, 1x10/8, 1x15/10
Leg extensions dropsets 1x15/8, 1x12/8, 1x15/8

Calories 3012
Pro 251
Carbs 285
Fat 81

Weight 171 this a.m.

Rest Day tomorrow.....


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Old 06-13-17, 10:07 PM
  #206
 
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Due to work and life I haven't trained in 3 days.
I'm off from work tomorrow, so the plan is to do a Push session.
That way I can hit chest, shoulders, and triceps all at once.
And then maybe a pull session thursday.

Calories 3039
Pro 263
Carbs 288
Fat 81


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Old 06-14-17, 06:07 PM
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Push session today...
Smith flat bench 1x20, 1x15, 1x12, 4x10
Incline DB press 1x15, 1x13, 3x8,
Machine shoulder press 1x15, 3x10, 1x12
Seated side lateral raises 4x12, 1x15
Cable overhead extensions 4x15, 1x20
Rope push downs 1x15, 3x11-12, 1x14, dropset 1x20/15
Pec Dec 1x15, 1x12, 3x10

Calories 3375
Pro 260
Carbs 353
Fat 91

Tomorrow i'll do a pull session after work.



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Old 06-17-17, 08:38 PM
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Thursday was a pull session.
Pullups BW 5x10-12
Bent barbell rows 1x15, 3x10, dropset 1x10/10/12
DB shrugs 4x20
Rear delt flyes w/ upright rows 3x12/10, 1x20/14
Alt DB curls 2x15, 1x12, 3x7-9, 1x11, 1x15
Seated hammer curls w/ ez bar curls 4x10/10

Thursday: Calories 3854, Pro 291, Carbs 400, Fat 106

No training Friday
Friday: Calories 3620, Pro 274, Carbs 327, Fat 120

Today was Leg Day
Seated leg curls 2x20, 3x15, 1x20
Smith squats 1x20, 3x15, 2x10, 2x15
Leg press 3x20, ds 1x20/20
Leg extensions 4x15
Seated calf raises rp 2x15/12, 2x10/10, 1x15/10

Today: Calories 3760, Pro 248, Carbs 401, Fat 107

Not sure if I'll train tomorrow.....




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Old 06-18-17, 08:21 PM
  #209
 
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Happy Fathers Day.
Today I got a Push session in the garage after work.
Flat bench 1x15, 3x10, 1x15
Incline DB press 4x12
Seated DB shoulder press 4x12
Standing side lateral raises 4x15
DB skullcrushers 4x15
Seated French press 4x15

Calories 3625
Pro 295
Carbs 332
Fat 112

Weight 173 this a.m.
Pull session tomorrow.



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Old 06-20-17, 09:04 PM
  #210
 
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Yesterday:
Pulldowns wide neutral 1x15, 3x10HS iso row 4x12
SS: HS iso low row w/ HS standing shrugs 4x10/10
Face pulls 4x12
Machine rear delt flyes 4x12
Low Cable bar curls 1x20, 3x12-15
Machine preacher curls 5x10-12
Seated hammer curls 3x10


Calories 3625
Pro 257
Carbs 419
Fat 84

Today was a Push session.
Incline bench press 1x20, 3x15
Flat DB press 1x15, 3x12
Close grip bench press 1x15, 3x10
DB skullcrushers 1x15, 3x12
Seated DB shoulder press 1x20, 3x12
Standing side lateral raises 3x15, 1x20
Upright raises 3x12

Calories 3573
Pro 311
Carbs 345
Fat 82

Tomorrow is work and then Vacation Prep....
Then I'll be at the beach til Sunday with the family.
No training for the next 4-5 days.
When I get back hopefully I can post some new TD pics and the plan for the next 3 months......


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Old 06-21-17, 01:29 PM
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Taking a few days off is good...be safe and enjoy the fam time
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Old 06-21-17, 02:07 PM
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What's your weight now brother... we the Same height 180lbs, but you def look bigger than me in your first pic

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Old 06-21-17, 02:11 PM
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What's your weight now brother... we the Same height 180lbs, but you def look bigger than me in your first pic

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I think he's in range of my weight...mid 190s...wish he'd post more than just his stupid ass log
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Old 06-21-17, 02:12 PM
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Thought he was a new member

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Old 06-21-17, 02:21 PM
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Yall fuckers prolly look alike too

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Old 06-21-17, 02:22 PM
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Thought he was a new member

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Well in terms of longevity, he is.

He started to post when he made his log for PSL....Which they carry good stuff as well....i logged their stuff and was good stuff
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Old 06-21-17, 02:23 PM
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Yall fuckers prolly look alike too

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Personality wise? I doubt it


He seems more mature than I can be. Cool guy from what I can tell
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Old 06-21-17, 02:25 PM
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He say he running tren EOD... want to see them updated pics

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Old 06-21-17, 02:27 PM
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Personality wise? I doubt it


He seems more mature than I can be. Cool guy from what I can tell
Old and grey like you... and yea he seems to be more mature then you culo

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Old 06-21-17, 06:55 PM
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What's your weight now brother... we the Same height 180lbs, but you def look bigger than me in your first pic

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Weight today was 172.
I'm 5'6" tall and I'm definitely top heavy.
My legs are my biggest opportunity.



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Old 06-21-17, 06:58 PM
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IMG_1854.JPG
Most recent pic from last Thursday.


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Old 06-21-17, 06:59 PM
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Even tho you haven't made that much weight gain your body composition has improved for the better keep it up !


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Old 06-21-17, 06:59 PM
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And gotdang do you eat! Lol


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Old 06-21-17, 07:05 PM
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Push how did you manage to only gain 2 lbs since the start, while eating at a surplus and running a nice dose of test Eq and Deca? Yet have only improved body composition? I'm trying to figure this one out.


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Old 06-21-17, 07:08 PM
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Push how did you manage to only gain 2 lbs since the start, while eating at a surplus and running a nice dose of test Eq and Deca? Yet have only improved body composition? I'm trying to figure this one out.


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Well I bulked up to 185ish and then cut down to low 170s.
It's a long log but it's all in there.
Daily macros, training sessions, and gear changes.


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Old 06-21-17, 07:33 PM
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Ahh okay, I was about to say. Haha


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Old 06-21-17, 07:34 PM
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And there you have it kids, that's why you never compare the first page results with the last page, skipping the whole log.


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Old 06-21-17, 07:37 PM
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Solid my man. Get those legs going
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Old 06-21-17, 07:40 PM
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Solid my man. Get those legs going


Thanks rado, I'm working on them.


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Old 06-22-17, 12:04 AM
  #230
 
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Weight today was 172.
I'm 5'6" tall and I'm definitely top heavy.
My legs are my biggest opportunity.



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5'6 as well... 179 lbs as of todays, but you look bigger... your biceps look bigger than mine which is my weakest body part I believe so...

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Old 06-22-17, 07:22 AM
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Attachment 47744
Most recent pic from last Thursday.


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looking very grainy push... have you ever ran GH.. as a compliment you look like you are on Growth...def some good genetics there bud
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Old 06-22-17, 08:24 AM
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Thanks rado, I'm working on them.


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You Still running PSL stuff right?
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Old 06-22-17, 09:06 AM
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You Still running PSL stuff right?


Yessir. I trust them and I get results.
So definitely loyal to PSL.



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Old 06-22-17, 09:08 AM
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looking very grainy push... have you ever ran GH.. as a compliment you look like you are on Growth...def some good genetics there bud


No hgh, yet. It's on my wish list though, the cost prevents me from jumping on.
Someday, hopefully I can swing it.


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Old 06-22-17, 09:08 AM
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Yessir. I trust them and I get results.
So definitely loyal to PSL.



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Agreed

Good stuff for sure. I had a nice run With them

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Old 06-26-17, 04:46 PM
  #236
 
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Back from the beach yesterday.

Wednesday macros: Calories 3506, Pro 251, Carbs 342, Fat 94
Thursday macros: Calories 3917, Pro 214, Carbs 428, Fat 125
Friday macros: Calories 3847, Pro 252, Carbs 432, Fat 101
Saturday macros: Calories 4241, Pro 212, Carbs 461, Fat 160

Yesterday got back midday, went to the gym and hit legs.
Bike 7 mins
Lying leg curls 1x20, 3x15
Hack squat 2x20, 3x15
Leg press 2x20, 3x17, dropset 1x15/15/20
Seated calf raises rp 1x15/8, 2x10/5, 1x15/8
Machine calf raises 4x10
Leg extensions ds 1x15/12, 1x12/8, 1x12/8

Yesterday macros: Calories 3997, Pro 255, Carbs 403, Fat 145

Today I got a pull session in.
Pulldowns neutral close 2x15, 3x10
Pulldowns neutral wide 3x10
Cable low row close neutral 3x12
Cable low row wide neutral 3x12
SS: HS iso low row w/ HS standing shrugs 1x15/15, 3x12/12
Face pulls 4x12
Machine rear delt flyes 4x10
Machine preacher curls 1x20, 1x15, 3x10, dropset 1x12/10
Low cable rope hammer curls 1x15, 3x10, 1x15

Tomorrow is a push session.



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Old 06-27-17, 02:47 PM
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Yesterday's Macros: Calories 3301, Pro 239, Carbs 409, Fat 60

Weight 174 this a.m.

Today I got a Push session in at the gym.
Cable crossover flyes 1x25, 3x15
HS iso incline press 1x20, 1x15, 3x12, 1x15
Flat DB press 2x12, 3x9-10
Pec dec 3x12
Machine shoulder press 1x15, 4x12
Seated side lateral raises 4x15
Smith close grip press 2x12, 3x7-9, 1x12
Tricep rope push downs 4x12, dropset 1x12/15



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Old 06-27-17, 04:26 PM
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Why are you doing moderate protein?

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Old 06-27-17, 05:32 PM
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Why are you doing moderate protein?

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I'm assuming when you say moderate you mean, why am I not doing 300 + grams of protein.
I don't believe that I need 1.5+ grams of protein per lb. of body weight.
Now if I hit 300 grams that's fine but my goal daily is to get over 200 grams per day.



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Old 06-27-17, 06:41 PM
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I'm assuming when you say moderate you mean, why am I not doing 300 + grams of protein.
I don't believe that I need 1.5+ grams of protein per lb. of body weight.
Now if I hit 300 grams that's fine but my goal daily is to get over 200 grams per day.



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Blasphemy. From what I have read lately you should get anywhere between .8-1.4g/lbs.

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Old 06-27-17, 06:50 PM
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Blasphemy. From what I have read lately you should get anywhere between .8-1.4g/lbs.

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Reading stuff doesn't tell me anything on how my body reacts. I've played with different protein intakes. I just pay attention to my body and how it looks

What I've come up with that works really good for me, is around that 200 mark like he's doing.

Sometimes more towards the 250s..
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Old 06-27-17, 07:02 PM
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Blasphemy. From what I have read lately you should get anywhere between .8-1.4g/lbs.

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Right on brother


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Old 06-27-17, 07:03 PM
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Reading stuff doesn't tell me anything on how my body reacts. I've played with different protein intakes. I just pay attention to my body and how it looks

What I've come up with that works really good for me, is around that 200 mark like he's doing.

Sometimes more towards the 250s..
That's pretty much what avid said isn't it? .8 - 1.4 grams per pound of bodyweight would put you right around 200-250 grams.
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Old 06-27-17, 07:05 PM
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That's pretty much what avid said isn't it? .8 - 1.4 grams per pound of bodyweight would put you right around 200-250 grams.
I didn't bother to do the math...for whatever reason thought those numbers would be 300 or more.

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Old 06-27-17, 07:08 PM
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I didn't bother to do the math...for whatever reason thought those numbers would be 300 or more.

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Well if you weigh let's say 200lbs to make it easy. 1 gram per pound of bodyweight is obviously 200 grams. .8 would be 160 grams of protein. 1.4 grams would be 280 grams.
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Old 06-28-17, 04:14 AM
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1-1.5g per bodyweight is ideal for protein intake. Don't forget your carbs!!


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Old 06-28-17, 04:29 AM
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Blasphemy. From what I have read lately you should get anywhere between .8-1.4g/lbs.

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1.5 grams is total bullshit!! Especially if you are enhanced... That's all marketing bullshit to buy more whey

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Old 06-28-17, 04:37 AM
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1.5 grams is total bullshit!! Especially if you are enhanced...
Kind of a contradiction there bro. If you're enhanced is exactly when the body will be more likely to use more protein. For a natty is when 1.5 grams per pound would almost definitely go unused.

That said, I do agree with you in that 1 gram of protein per pound is about right. I'm getting 250 grams per day so I'm slightly over but nowhere near 1.5 grams per pound.

But yea supp companies are a large part of how that "rule" got started. 1 gram per pound is all you should ever need.
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Old 06-28-17, 04:44 AM
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I see what what you are saying because you increase more protein synthesis, but 1.5 is to much IMO... I think it would be more beneficial for the natty...

My intake is always around 220grams... that's just because of my diet not because I'm Trying to do 1.5grams...
More protein is good to a certain extent, but to much can turn to glucose and go to liver....as I'm assuming.. not sure

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Old 06-28-17, 04:48 AM
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Originally Posted by boricuarage79 View Post
I see what what you are saying because you increase more protein synthesis, but 1.5 is to much IMO... I think it would be more beneficial for the natty...

My intake is always around 220grams... that's just because of my diet not because I'm Trying to do 1.5grams...
More protein is good to a certain extent, but to much can turn to glucose and go to liver....as I'm assuming.. not sure

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Why would it be more beneficial for the natty who can't utilize the protein as efficiently as someone on gear. Not trying to be argumentive bro but that doesn't make any sense to me.
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