[projecthatch92]

you gettin in enough protein with that diet perk?

[mperk]

Originally Posted by projecthatch92

you gettin in enough protein with that diet perk?

It's way less calories that i've been taking in...after 2 days down to 209! LOL - It may take me longer to reach 220 that i thot, but i'll be leaner for sure - clocked in at the gym at 13.1% BF today! .6% less than 5 months ago and I weigh 5lbs more!

[projecthatch92]

We'll discuss this later big man

[rmike]

Wow so you def put on some lean mass. Moving in the right direction!
Nice work bro!

[HawaiianPride.]

Originally Posted by rmike

Wow so you def put on some lean mass. Moving in the right direction!
Nice work bro!

Cosign bro keep it up!

[mperk]

Originally Posted by rmike

Wow so you def put on some lean mass. Moving in the right direction!
Nice work bro!

Thanks man - at first i was thinking "damn only .6% less, then I visualized how much beef fat that would be at the butchershop and felt better! LOL


Todays diet was much the same - it's surprising how good I feel on it - not nearly as lethargic as on the last diet (CKD) i guess spreading out the protein and carbs throughout the day helps. man these portions are TINY - It's so funny to see on a plate! - Like Jenny Craig food! hahahahaha

Workout was good too - did chest & tri's - my elbow seems to be holding up. I am gradually adding in more exercises - maybe next week I'll try some real light Lat work.

[rmike]

Thats good though buddy, better to do it gradually and make progress instead of doing to much and being out of the game. Thats the right direction, your doing great!

[projecthatch92]

perk whats the deal? the whole point of a log is to update it lol

[mperk]

ABS SITING!!!!

Hahahaha - maybe it was the lighting at the gym, but i saw them today! clearly - looking forward to making some most excellent progress....


Sunday was my rest day i did great on the diet - pretty much hit it spot on.
Monday i was in long beach for work so I ate pretty well but not at the timing I would have preferred. had a great workout a Golds there after I finished work and saw an old dude (55?60?) who was totally ripped and BIG - he was a trainer - most excellent motivation - Hahahahaha

Felt really great at the end of the workout.

7am
1/2C oatmeal
1C strawberries
3 egg whites, 1 yolk

1130 am
6oz salmon
1C veggies
6 oz sweet potato

1-2:30 workout
Large Muscle milk

6pm
4 oz chicken
1C brown Rice
1 C veggies

8:30pm
6 oz tilapia
1C veggies

10:30 pm 1c Cottage cheese
7 cashews
1C strawberries

Workout (forgot the print out again!)
Shoulders & Abs

smith machine military press (I assume the bar is 10lbs)
15 x 60
12 x 70
12x70
12x70

DB overhead Press
4sets - 12 x 45

Lat raises
4sets 10 x 15lbs (felt it on my elbow so i took it easy)
Machine lat raises
4 sets of 10
front raises with a 25lb plate (these felt GREAT!really got a burn in my shoulders)
4 sets of 10

Shrugs (did these just cause there was a cool machine there I'd never seen)
3 sets 20 x 3plates ea side

Lying Ab crunch machine (forgot the weight)
sets of 15,20,20,17

Crunches on the swiss ball
3 sets of 15 (these felt awkward and i even fell off backwards - LOL)

Leg lifts
sets of 20,20,15,12 (very tough at the end)

[rmike]

Nice! Gotta love seeing them abs! I dont know when Ill be seeing mine! lol They left town a few months ago. haha Cutting is going to suck for me! Maybe ill just bulk forever! hahha Im just kidding, ill be doing massive cardio this summer again. I love to run, thank god

[projecthatch92]

pics of said abs lol

diet and routine look solid big man

[mperk]

Originally Posted by projecthatch92

pics of said abs lol

diet and routine look solid big man

Here you go.

[projecthatch92]

haha damn't. I guess other people found out about the secret too lol

[Kaboom]

Sounds like you doing a great job my man..Keep it up!!

[mperk]

Tuesday night workout
I rarely workout at night but couldn't get to the gym so did a basement workout instead - it wasn't bad.

Single Leg extensions[/b] (rigged this up on a bench using 50lbs of powerblocks as weights ;-)
4 sets of 20

DB squats
4 sets of 15 w 110 dbs

DB Lunges
4 sets of 30 (15 ea leg) KILLER! @ 30lb DBs

Standing Calf raises
1 110 db in hand (had to use the other hand for balance)
4 sets of 15

20 mins cardio

Wednesday AM workout

Chest & Triceps - first time doing this routine - great pump in my chest and i got up way more weight on the incline!
Incline Press
15x135
14x185
15x175
10x175 5x135

Flat Dumbell Fly
15x30
15x35
15x40
15x45/35

Bench Press DB
15x55
15x55
15x55/45 last 3
15x55/45 last 6

Rope push Downs
15x80
15x90
15x90
15x90(this was really tough and a little sloppy at the end)

Overhead extensions w EZ bar
14x60
15x60
12x60 3x60
10x60 3x60 2x60

Reverse Push Downs (these did not feel too good on my tennis elbow so i did mostly the negative with the left arm)
15x40
15x40
15x40 Lots of assistance mostly negatives
15x30

Great workout - felt like I pushed myself to do complete sets of 15.

Im about halfway thru my cycle now - strength is def up - recovery time is quick and i am feeling pretty good - sides have subsided - I am able to sleep, no more sweats, very little acne. in a few weeks I switch out the tren for Masteron. Should be interesting. Also i am going to run out of prop at the end of next month so may switch to cyp - that will make the transition to a TRT dose easier.

[projecthatch92]

your abs still comin in lol

How much you weigh now? You got to catch up to me lol

[mperk]

Originally Posted by projecthatch92

your abs still comin in lol

How much you weigh now? You got to catch up to me lol

Man i hope they are! I did a great ab workout on Monday and actually got some DOMS from it! hahahaha - Love that!


i'm down to a measly 207 now! I'm worried about my left arm though - i can't go heavy on it with the tennis elbow and i think i'll look like that guy in your thread with one giant arm and one little one...;-)

[projecthatch92]

you think those elbow wraps work?

[mperk]

Originally Posted by projecthatch92

you think those elbow wraps work?

Oh hell yeah - I got a great one from Ace which is like a neoprene sleeve. Makes the joint feel great....til I take it off - lol check it out "Ace Tek"

[projecthatch92]

i used to wear a knee brace, until I realized that one quad was bigger than the other one because of it lol

[mperk]

Originally Posted by projecthatch92

i used to wear a knee brace, until I realized that one quad was bigger than the other one because of it lol

Yeah - I had that problem with my jock strap too....

[mperk]

Saturday (Halloween!)

Had a truly awesome workout this am - Totally pushed it to the edge! My quads and glutes are starting to get sore from Friday's workout so by monday I should be sore all over - Hahahaha

Delts and Abs
Smith Military Front Press I assumed the bar was 10lbs
15x60
15x60
12x70 3x60
8x80 4x60 3x60 (def burned out on this set!)

DB Lat Raises
15x10
15x15
15x15
15x15
superset with
Front raises with a 25lb plate (These are new but I like doing them 'cause they feel easy on the elbow, and I can actually see the delt muscles flex..)
4 sets 15 x 25

Reverse pec dec lat flyes (instead of bent over lat raises - I thot my arms were too fried to get good form with DBs)
15x115
15x120
14x130
10x140 5x130

Upright Rows
3 sets 18 x 60 (ez curl bar)

Swiss Ball Crunches (never really did these so watched a vid off of the forum for form and they are a bitch! :-)
3 sets of 30 very tough

Leg Lifts
4 sets of 20 - (last 3 sets w/ 5lb db between my feet)

Going to do my cardio this afternoon before dinner

Diet - spot on - cheat meal will be whole wheat pasta w/ meat sauce, veggies, french bread w/ butter, chocolate chip cookie, ice cream sandwich ;-p can't wait! Then it's cottage cheese while the kids are eating Halloween candy!

FRIDAY

Quads & Calves
Leg extensions
20 x 100
10 x 110 10x90
6x110 6x80 4x60 4x40 (tough set)
8x110 4x80 4x60 3x40 7x20 (uber tough set - amazing pump in my quads!)

Squats
20 x 115
20x135
20x155
20x165

Lunges
15 ea leg w/ 30#dbs
15 ea leg w/ 25#dbs
15 ea leg w/ 22#dbs
14 ea leg w/ 22#dbs

Standing Calf raise
4 sets 20-30x 190 (very tough)

superset with
Seated Calf Raise
30x45
20x45
20x45 6x45 4x45
22x45 3x45

amazing workout - very tough for me to get the higher reps I am used to 10-12 reps - way tougher using 20 or 30 reps. Legs were super pumped after - can't wait to see how they feel on Sunday!

[projecthatch92]

nice workouts perk. the high rep leg day is slowly beginning to be my favorite day. I just go in, pick a medium weight, and don't even count how many reps I'm doing. I just keep going every set until my legs burn

[mperk]

Originally Posted by projecthatch92

nice workouts perk. the high rep leg day is slowly beginning to be my favorite day. I just go in, pick a medium weight, and don't even count how many reps I'm doing. I just keep going every set until my legs burn

I've really never done it like that before and i fried my legs - can feel it both in the quads & glutes!

[mperk]

Sunday AM
great workout this morning - sunny & bright outside, gym was uncrowded - everyone has a candy hangover from Halloween!

Back & Biceps
Lat Pulldowns (wide grip) these didn't feel great - first time in 2 months after injuring my elbow tendon. did 60% of the weight I did 2 months ago.
15x150
15x150
7x150 8 x110
only 3 sets

Bent over Rows did these in the Max Rack (like a smith machine but more movement) assumed 10lbs for the bar
12x60
12x80
12x100
12x100
felt great!

Seated Pulley rows
15xx100
15x110
15x120
8x130 7x130

Hammer curl bar (straight bar felt weird on my elbow)assumed 20lbs for the bar
10x70
12x50
12x60
12x70

Seated DB Curls (alternate)
15x20
15x25
10x25 5x20
7x25 3x20 5x15

Preacher Curls (ez bar)
12 x 60
10x60 2x60
6x60 2x60
6x60 burnt!

Diet was good today
no deviations except that the times were a bit screwed by the time change

45 mins cardio in the afternoon - moderately winded and uber sweaty so i think I hit 130 for 80% of the time!
Tomorrow - rest day so no workout. Think I'll do cardio all the same eary in the am.

[HawaiianPride.]

Looking good perksta!

[mperk]

Originally Posted by HawaiianPride.

Looking good perksta!

Thanks HP! I am workin it!

Tuesday workout
Tried the eca stack before the workout - didn't really feel anything to tell the truth, although I had good energy. i usually have no explode or Garpari Super Pump - both full of caffine - so maybe I am not so sensitive to the caffine part.

Hams & Calves
lying Ham curls - did these as heavy as i could & still come close to hitting the number of reps
18x90
17x105
10x105 8x75
14x105 4x75

Single Ham curls left leg is 2 reps weaker than right leg...
12x60
12x60
12x60
12x60

stiff leg deads
12 x 165
12x215
7x235 5x165
12x215

Standing Calf Raises
30x300
20x270 9x270
20x240 10x240
19x240 21x240

Seated calf raises
30x45
20x45 10x45
17x45 12x45
19x45 10x45

This is kind of a frustrating workout 'cause my hams and calves crap out before I get the reps in. i also don't get doms after the ham/calf workout so feel like I am not "giving it may all" but when the muscle fails - it completely fails - can't lift one more rep. Maybe if I had a spotter. Guys - What do you think? will I still make progress? Any suggestions?

Diet
Only had breakfast and my shake so far, but the rest is packed up in my lunch bag so i am on track.

45 mins cardio tonight.

[projecthatch92]

maybe try lowering the weight until you can build up your strength with those muscles? not really sure what you're asking

[HawaiianPride.]

Originally Posted by mperk

Thanks HP! I am workin it!

Tuesday workout
Tried the eca stack before the workout - didn't really feel anything to tell the truth, although I had good energy. i usually have no explode or Garpari Super Pump - both full of caffine - so maybe I am not so sensitive to the caffine part.

Hams & Calves
lying Ham curls - did these as heavy as i could & still come close to hitting the number of reps
18x90
17x105
10x105 8x75
14x105 4x75

Single Ham curls left leg is 2 reps weaker than right leg...
12x60
12x60
12x60
12x60

stiff leg deads
12 x 165
12x215
7x235 5x165
12x215

Standing Calf Raises
30x300
20x270 9x270
20x240 10x240
19x240 21x240

Seated calf raises
30x45
20x45 10x45
17x45 12x45
19x45 10x45

This is kind of a frustrating workout 'cause my hams and calves crap out before I get the reps in. i also don't get doms after the ham/calf workout so feel like I am not "giving it may all" but when the muscle fails - it completely fails - can't lift one more rep. Maybe if I had a spotter. Guys - What do you think? will I still make progress? Any suggestions?

Diet
Only had breakfast and my shake so far, but the rest is packed up in my lunch bag so i am on track.

45 mins cardio tonight.

Looks to me like you get a decent amount of reps in on those exercises. My hams would be pretty burn out too going over 10 reps on SLDL and Ham curls. Just because you don't feel DOMS doesn't mean your not getting any work done. I've only felt DOMS in my biceps 4 or 5 times in the 5 years I've been bodybuilding. Lateral head of the delts never get it either, but I do know they are growing.

[projecthatch92]

Sometimes when to don't have DOMS that's a good thing. Means your diet is spot on. You're also on cycle which will help with your recovery