4th and final lift day of the week folks! Now only if the work week was the same! I get to work a 7 day, 63 hour work week this week with a fellow co worker out of state on a conference and a big USA swim meet taking place at the Mizzou Campus Rec Complex today through Sunday. If it paid overtime I would be jacked, but I am salary so lets just say I am not so jacked.....had to tell the lady friend I had to pass on going out tonight (I was up at 5am and did not stop home again till 730pm after the gym tonight). I work a 930am-830pm tomorrow so I wont be able to do a whole lot with that workday either sadly. Sunday I hope to hold to a tentative plan to hit up her favorite local steak house, Outback! I work 4-1130pm that night so we plan to go around 145. Some time together is better then no time together right? Anywho.......Today's lift and grub looked like this: 545pm Pro Fitness Gym: (slammed 2 heaping scoops Xtend during lift to survive this one.....1.5 hours long tonight) Legs: Wide Squats 4 sets of 10-12 Hammer V Squat 2 sets of 10-12 Hammer Hack Squat 2 sets of 10-12 Angled Leg Press 2 sets of 10-12 DB Deadlift 3 sets of 10-12 Prone Leg Curls 1 sets of 15 Seated Leg Curls 1 set of 20 Leg Extensions 1 set of 20 Standing Single Leg Curls 1 set of 10 each I through in 1 set of 12 controlled kneeling rope crunches between my squats and V squats for 6 totals sets Then it was arms...... BB Curls super set with standing body weight skull crushers 3 sets of 15 each Rope Cale Curls super set with rope tricep extensions 2 sets of 12-15 each 8 minutes incline walking at 6% and 4mph to loosen up the legs post lift....stretch cage....done! I freaking LOVE the variation concept of taking 1 main compound lift and nailing it out hard for 4-5 sets. Then every lift after that be it compound or assistance, is 1-2 sets of all out right to failure and done! Move on to the next one and repeat. You have 1 or 2 shots to nail the muscle from that angle and be done with it. The variety makes the workout more interactive and involved vs just a few exercises over and over again and again set after set. With this method I feel I am stimulating the muscle hard and quick at as many angles as possible to induce as much hypertrophy and stimulation as possible (with reps and rests where they are). I was sore in my pecs and lats an traps all day today from yesterdays workout so tomorrow could be really interesting indeed! The Grub!! 1/2 cup steel cut oats 4 cage free eggs 1 scoop on egg powder 8oz x lean beef spinach carrots brocco 13 oz tilapia spinach carrots broccoli PRE 6 oz brown rice mixed w/8 small strawberries and 1/3 cup blueberries 8 oz salmon fillet POST 1 cup cracker barrel sweet tater pancake mix 2 scoops ON whey isolate Green Smoothie: 1.5 cup fat free cottage cheese broccoli spinach kale
I shall note that tomorrow I hope to have my new order of MTS Whey, Drop Factor, Ethitech Yohimbine HCL and Modern BCAA's at my doorstep. It shipped Wednesday so I hope its here tomorrow. Really looking forward to starting off on this "stack" of products considering I have not deviated from my current supplements in almost 2 years now. Taking a leap of faith of sorts but given the man who convinced me to do so, I feel pretty confident this will be a wise and permanent choice.
Supplement stack no show today gosh darn it! Was hopping to have some goodies at the door this evening after work but no go. I guess I will wait till Monday to see it show up but it kinda sucks since I am fresh out of all supplements I take daily as of today. Worse yet, I am sore as shit in almost every muscle group today of course! Partly due to 5 days in a row on 6 hours sleep, going back to my normal 12-7am sleep hour last night and part because I killed it like mad in the gym the past 2 days. Safe to say I dropped out the cardio today and did jack for exercise. I was easily on my feet walking around in and outside of our 330,000 square foot rec complex for my 12 hour work day as we hosted the USA Grand Prix Swim Meet here at Mizzou this weekend. One perk of the work day today was that all workers got free leftovers from the catered food they had. God have it it was fitness/health friendly foods to! 4 kinds of whole wheat wraps! Chicken Cesear, Chicken and Pear, Ham and Swiss, and Turkey Veggie. Between my 6 meals today I am sure I had one if not 2 of each kind, for free! Damn good wraps to! Not having taken my multivitamin yesterday or today, my anti-ox tab today, my VD today and then my whey protein shake today has all lead to my seeminly global body soreness I have today. Its a good soreness of course but just not as easy to deal with when its all over.... Going to weigh in tomorrow morning and take some pics to show the progress. Look for those tomorrow folks!
Never did get to the pics. Left my camera at work and at home is where I do my pics and weigh ins. I was 10.7% and 193.6lbs fasted and nude. Trying as hard as I can to stay at or around 192-195 range and let the body comp fall into a nice tight groove of bout 9-10% so that my new setpoint becomes just that. Be easier to gain LBM if I can still grow and gain strength while holding a solid 9-10% fat. For me I have tended to do better as a powerlifter by staying around 11-12% bodyfat so its not a far stretch really. Just going to take a little time to adapt and adjust. Yesterday was a 40 minutes fasted cardio on the elliptical. In and out and done! Worked by 7th straight 9 hour work day yesterday and yes I kinda felt it to. It wears on you mentally and physically eventually cause you feel like you never leave the work place, like it, love it or hate it, your still there every day back to back. Grub for the day: 2 tomato basil wheat wraps (12") 4 omega eggs 1 scoop ON egg lean beef burgers brocco spinach outback steakhouse 8 oz sirloin brocco mixed veggies deli cut roast beef slices deli cut ham slices brocco spinach carrots 8 oz salmon fillet brocco strawberries blueberries 1 cup fat free cottage cheese 4 oz deli ham slices spinach
Changed it up a bit today folks! I took a workout right from Marc's MTS program for volume weeks. This is how she shook out. 945am, pro fitness gym..... warm ups, cuff, stretch, dynamic movement prep etc... Each set I picked a weight that I was allowed to take to momentary concentric muscle failure, used 90 second rest between all sets and 3 minutes between exercises incline bb bench 15,12,8,6 flat db bench press 10,8,8 incline db fly 15,12,10 kneeling cable cross over fly 15,12,8 kneeling cable crunch with bench leg raises 3x15 each back to back flat cambered bar skull crusher 12,10,8 vbar tricep cable press down 10,10,10 Felt freaking amazing to train with such a concentrated focus to selected muscles with multiple movements unlike my powerlifting workouts. The higher reps and shorter rests also kicked my ass good! Pump city! Wrapped up the workout with 20 ins LISS cardio gauntlet style.....5 mins each on stepmill, incline tread, elliptical and upright bike. Grub: 2 whole wheat wraps 12" each 7 oz lean diced ham 2 flour wraps 12" each 2 scoops ON whey 8 oz deli turkey brocco spinach/kale 1 tbsp smart balance butter 8 oz salmon fillet brocco spinach carrots 12 almonds 8 oz deli turkey brocco spinach 12 almonds 1 cup ff cottage cheese 4 oz deli turkey spinach I got word today that my shipment is in fact being sent out tomorrow morning at long last. I wont be going with MTS whey though as I cant wait till the 20th for it to ship. I am practically out as it is. They gave me 2 5lb chocolate Scivation Whey tubs instead which I have used in the past and enjoyed very much. I also got a $10 off discount code for the manufacturing delay in not having it arrive by today as planned. Fair enough. Its like being a kid waiting for a box of gifts on his birthday when my supps arrive at the door! Always look forward to it!
Check out my webinar recording from Sunday to! Please leave me feedback on ways to improve or get better with future presentations and webinars! http://youtu.be/o5WihNVLwTQ
My first day off after 9 straight days of working 9 hour days! OMG did it feel good to! Technically it was ot a full day off as I still came in for a coordinator lunch meeting with our director for an hour and then I came back again from 6-830 this evening to teach the ACE personal trainer course we offer through the Rec department's leisure studies offerings. So my day off still had 3 hours spent at work but it did include free lunch and teaching a class I genuinely enjoy. This morning I got started at 745am with cardio.....taken right from Marc's new Fat Loss Diet Book. I took my yohimbine hcl, cup of bold coffee and my GTE supps right before heading out the door... Cardio: Elliptical HIIT, 5 mins warm up at 10/25, 11 cycles of 15 seconds hard at 12/25 and 45 seconds easy at 10/25. 10 minutes at level 10 on the stepmill 5 sets of 20 2 handed plate swings (45lb plate) with 45 second rests (these are freaking killer!) Grub for the day: 8 oz lean diced ham 1/2 cup steel cut oats lunch at work: 1 whole wheat roast beef w/o mayo swiss cheese 8 oz turkey breast 24 almonds carrots salad greens 4 oz lean diced ham 5 omega eggs kale 8 oz turkey breast salad greens 1.5 cups ff cottage cheese half head lettuce Tomorrow will be on with the back attack using the volume workout from Marc's Fat Loss Diet book as well. 2 down so far and 2 more to go to complete week 1 of volume training. I hope maybe by chance my supps come early and arrive tomorrow as I am all out folks! Not good in a lifters world!
I missed yesterdays blog post but let me just say that higher rep deadlifting sucks ass! I am used to nothing over 5 reps in my prior powerlifting training. Working down to single at max loads. Doing sets of 6 and higher at 315lbs and over sucks! I will leave it at that cuz the thought alone hurts! Today was workout 4 of 4 on the week of volume training using Marc's MTS program. Here we go..... Shoulders, Traps, Biceps: (every set to momentary concentric muscle failure) 90 second timed rests 1245pm Pro Fitness Gym.... Cuff, shoulders, core warm ups etc... Seated DB Press warm up set of slow full ROM reps 1x15 Smith Press (the guide rods on this thing sucked so that was it for this) 1x10 BB Military Press 4x5 BB Pull and Press (these are tough!) 3x10 Standing Bilateral Cable Raises (the constant tension with this makes it freaking killer vs dumbbells IMO) 4x10 Hammer Preacher Curls 3x12,8,8 BB Curls 3x10 Incline DB Hammer Curls (1 arm at a time) 15,12,10 (per arm) Trap Bar Shrugs 3x20,15,12 15 minutes post lift cardio....5 minute stepper, 5 minutes upright bike, 5 minutes elliptical (HR around 130-150) Grub for today: 6 omega 3 eggs kale pre lift: 8 oz chicken swiss cheese 3 slices organic bacon 6 oz fresh cut sweet tater fries post lift: 1 scoop probiotic myofusion 1 scoop scivation whey (It came today!!) 3 oz fresh blueberries 1/2 cup steel cut oats Other then this not sure yet, going out to hang with the boyz at 530 this evening where we are set to grill some venison steaks and try some of my buddies famous grilled/seasoned morel mushrooms. Out of this world I am told. Kick ass workout, day off from work. Got 2 new figure gals lined up for competitions as of today, one April and one July. Always makes me happy to add new clients to the roster! Its turning out to be a damn good weekend so far ladies and gentleman! Peace out!
Well gang the last 2 days, (today included) have been cardio only days. 40 minutes LISS cardio on the treadmill and I know Marc wants to kill me for that as he reads this cause he hates treadmills, just as much as I do I am sure. Its boring, its monotonous, its adaptive to humans since we walk in bipedal fashion our whole life it makes treadmills to easy to adapt to. I know this! But considering we have 10 of them right across the street from my apartment and that its open for use at 7am on a Sunday vs the gym that does not open till 10am on weekends, its a logical choice. I keep my HR between 120-140 the whole time and play with speed and incline to try and keep my self engaged as best I can. I actually try and drown myself out by watching sports center, HLN or the food network to bypass the pain of treadmill LISS cardio. The past 2 days I have started using a combo of Ethi Tech Nutrition Yohimbine HCL and Drop Factor 20 minutes pre cardio and I can say I honestly feel a difference in my cardio. I cant describe it other then the fact that I just feel more awake, more alert, more active and more ready to push it vs the feeling of a cold engine on a frigid winters morning. I also take 1 scoop (1/2 serving) of USPLabps Modern BCAA's before cardio. I really like the flavor and the mixibility of this stuff! I think I found a replacement for my Xtend which is crazy cause I loved that stuff for years! My stats this morning as part of my Sunday self assessment were 10.5% body fat and 192.4lbs. No pics yet as I have yet to charge and get my digital camera ready for use. Simple fact I just need to do it! For once I have a work week with some consistency to it! Woohoo! I work 4-1130pm today through Thursday night which makes it so much easier to plan your damn week out when you know exactly when you start and end your work day all week long. On Tuesday at 8am I go in for what I pray is my final set of blood tests (they checking pretty much everything) to get a handle on this low T issue. I will have results in by Thursday to see what they found if anything. I hope just maybe they find everything is fine and dandy with levels back in normal ranges. Done deal! I am not going to project anything worse then that unless I need to based on the results. So this week is a big week as to weather or not I am good to go or if we need to consider how to correct this issue through medical/drug treatment.
Short and sweet folks....here goes.... 10am lifting....at the Rec (where I work) warm ups etc...... took a Gaspari SuperPump Max jduring my lift since I got it with my last order free with some samples......so why not? all sets pyramid style with 90 second breaks, taken just to complete failure hammer chest press 4x15-6 incline hammer chest press 3x8-6 incline db fly 3x15-12 decline TRX flies......cables were taken up and i did not want to wait for the slow poke! 3x15 skull crushers 3x12 vbar tricep cable press down 3x12-10 kneeling cable crunches 3x20 10 Minutes PWO cardio on tread, incline walking at 6% and 4mph Grub: 3 eggs 1 scoop on egg powder 1 cup oats 2 scoops scivation whey 1 cup oats 1.5 cups 1% cottage cheese 2 tbsp almond butter 1/3 blueberries splenda cocoa cinnamon 10 oz cod fillet 2 cups veggies 1 oz pistachios 8 oz lean beef 2 cups veggies spinach w/ walden farm bacon ranch......so good! 1.5 cups 1% cups cottage cheese 2 tbsp natty pb cocoa powder cinnamon splenda
The Tuesday run down....... 8am today I was at the endocrinology center for the blood labs.....3 samples drawn every 20 minutes from 8 till 840am. Had to fast from 9pm to 9am and it killed me! I was hungry as a horse by 6am when I got up to piss and it got worse as the time went on this morning. Breakfast never tasted so good! Anyway, I have 2-3 days to see my labs accept for testosterone which takes 5-7 days because its sent out for analysis. I CANNOT wait to see what they have found with this once and for all! Anywhoo.... Lifting was legs today and here she blows! 2pm at the Rec.... treadmill dynamic warm ups, hip matrix etc.... squatsbarx20, 135x10, 135x10, 225x6, 225x6, 285x2, 315x2, 315x2, 350x1, 285x8, 225x12 hack squats3x15,12,10 single leg presses3x15,12,11 each leg prone leg curl3x12,12,10 leg extensions3x20,15,12 standing calf press3x15 seated calf press2x15 reverse crunch machine3x15 finished with just 5 easy minutes walking on the woodway curve treadmill...legs were freaking jello!! Grub:3 whole omega eggs1 scoop ON egg2 slices flourless German rye bread work banquet gig lunch: pre lift mealgreen salad with tons of veggiesgrilled chicken stripsno carbs here even though its pre workout as all they had was crap dry dinner rolls and butter soaked noodles!! post workout1 box raisins1 cup old fashion oats2 scoops scivation whey subway spinach salad with veggiessmall grilled chicken breast4 whole omega eggs 8 oz grilled chicken24 almondsspinachmixed veggies
Quick one.... legs yesterday and OMG sore today! My overeager ass went and did low and high and mid range reps and all loads under the sub yesterday which left every muscle fiber in my legs fried today. Quads and hams, calves and glutes all feeling wonderful today let me tell ya! HIIT was out of the question for sure right out of bed so today was just 40 minutes LISS. 20 mins Incline walking on the treadmill and then 20 mins on the elliptical. HR kept at about 125-150 range. I do not think I am going to be able to do back tomorrow since it entails deadlifts and there is no way I am hitting reps of 405 with these legs under me right now. Looks like I may swap biceps and delts tomorrow and then do back Friday when my legs have recouped from hell! I also got reply back from the endo! They found nothing really abnormal other then my WBC which was 3000 and normal low is 4000 so he did ask about my infection or illness history and other then an ear infection last September, nothing has really hit me lately so I cant say much with that. My Test was back up to 411 ng/dl from 204ng/dl while on TRT back on Jan 6th for my last blood labs. I have not had an injection since Jan 10th of 400mg T enathate. Prolactin did climb back up a bit from 3 to 10 but anything from 4-15 is normal for males. TSH, T4, LH, FSH, Iron, 25VD, all in normal ranges though so overall, good news. For those of us who know, 411 for a 27 year old male in good health who wants to get bigger and stronger, these are still some shady numbers to get back. More so since I was at 557 last year at this exact time. I was also 207lbs vs 193lbs at that time so lets keep this perspective. Grub for today was: 1 cup oats 1 scoop on egg 3 whole omega eggs 8 oz lean beef 3 cups spinach carrots 2 tbsp pb 13 oz baked tilapia (frozen weight, 10oz when cooked) 3 cups brocco 2 tbsp smart balance butter 2 scoops scivation whey 15 medium strawberries -taught 2.5 hour ACE personal trainer course so had to plan for on the go quick meals at work.- 2 scoops scivation whey 3/4 cup blueberries 1 oz almonds 13 oz tilapia (frozen weight, 10oz when cooked) 1 oz almonds 3 cups spinach
Legs still sore today, really sore, not as bad as yesterday but still tender! Gym at 1230am, Pro Fitness..... shoulders and biceps workout... warm ups, cuff series, etc... hammer shoulder press 7 sets; 20, 18, 15, 12, 10, 10, 8 each to failure with 90 second rests bb high pull and press 3x8 reps cable side lateral raises 3x12-10 reps reverse peck deck 3x20-12 reps hammer preacher curls 3x20-12 reps straight bar curls 3x12-10 incline db hammer curls 3x12-10 abs circuit: 3 rounds 15 reps kneeling cable crunch, 15 reps bench leg raises, 15 reps swiss ball side crunch 10 minutes pwo cardio on elliptical with HR around 145 GRUB: 3 whole eggs 1 scoop ON egg 1 cup old fashion oats 2 slices flourless rye bread 6 oz chicken 1 tbsp smart balance butter 2 scoops scivation whey 2 slices flourless rye bread 4 whole eggs 1 oz almonds 1/2 scoop scivation whey HUGE romain salad from work left overs (red wine vinegar) 5 oz chicken 2 oz lean ham 2 oz swiss cheese HUGE romain salad from work left overs (RWV) 8 oz lean beef HUGE romain salad from work left overs (RWV)
OK buys here we have it. Results from the Endo and my blood work taken on Tuesday morning fasted are finally in! I had a laundry list of blood panels taken but I will only post those that are of significance to the Testosterone matter. If you look back up in earlier post my last reading while on TRT was 204ng/dl. My last injection was on Jan 6th and that was a dose of 400mg T enathate. I have not had anything since then. 3rd Generation TSH 1.83 mcunit/mL Free Thyroxine 1.17 ng/dL 0.93 - 1.70 Prolactin 10.2 ng/mL 4.0 - 15.0 FSH 3.0 munit/mL 1.5 - 12.4 LH 2.4 munit/mL 1.7 - 8.6 TT 411ng/dl FT 55pg/ml SHBG 56nmol/L All of these values above were within range of the labs reference ranges so nothing was really putting up red flags with the endo specialist. My T did coe back up and my SHBG did come down so some progress is good progress I suppose. However I am still pissed off in that last year at this time I was at 537ng/dl total T without taking a damn thing. The only other value not directly related to T was that my WBC was low. Lower enough for him to ask if this had been an issue in prior tests. I had never had my WBC taken before so I really have no reference to base off of. My values were 3000/mcl when a normal range is 4500 to 10000/mcl. I am curious to know why my WBC count would be so low despite not having any illness since last September which was a mear ear infection for a few days.
TGIF! Lets leave off with the notes from today.. 3 of my 4 weekly workouts completed at The Rec Complex! Wow! I have never done more then 1 or 2 workouts in 1 weeks time at the student Rec complex since I started here almost 2 years ago! I had a number of MU Bodybuilding Club Members asking me to help them out with some general aspects of their training as we have a handful of members competing in Liberty, MO on April 20th or 21st this spring. As the staff adviser of the club I do what I can to make myself supportive of all our members, the rookies in particular. We just got started and we already have 30 members men and women 19-25 years old, some vets and some new to the sport. Here was my workout today which I shared with a good friend of mine who has taken every single Les Mills class known to man I swear! She goes to another gym in town so we dont ever really train much but we both love being active and healthy so today I gave her a crash course in resistance training which she eagerly wanted to be a part of. Today was back attack! Warm ups, stretch, dynamic warm ups etc... trap bar deadlifts 135x15 135x15 225x12 225x12 315x10 405x6, plus 3 more sets close grip pull downs 3x15,12,10 hammer strength low rows 3x17,12,8 nautilus pull over machine 3x15,12,10 standing cable rotations 2x10 each side DB shurgs 3x20,15,12 10minutes post workout walking on the woodway curve treadmill. Grub for today: 3 large eggs 1 scoop ON egg powder 1 cup oats pre wo 2 slices flourless german rye 4 oz x lean beef patty 6 oz oikos plain fat free greek yogurt with frozen strawberries post wo 2 slices german flourless bread 2 slices brownberry whole wheat bread 2 scoops scivation whey The next 2 meals are in prep for tomorrows "eat feat" I have set up to do with a local bar and grill and 2 good friends of mine. It helps with stomach expansion and allows me to eat faster without the stomach bursting feeling of being stuffed. Eating these small meals more often as we do never really lets your stomach get stretched out much and so eating large volume meals has proven hard for me unless I have over 30 minutes to eat the meal. I will have 30 minutes tops tomorrow. 3 cups spinach 3 cups cauliflower 10 baby carrots 6 oz lean steak 2 tbsp natty pb 1 cup old fashion oats 12 oz diet dr pepper 1 cup cold water 3.5 hours later... 6 cups romain lettuce with chopped cucumber, tomato, mushrooms, red onions 6 tbsp walden farms ranch dressing 10 baby carrots 1 cup old fashion oats 2 tbsp natty pb 1.5 cup fat free cottage cheese 12 oz diet dr pepper I will have finished eating all my meals today by 10pm and I wont eat again until 8am which will be just a scoop or 2 of egg protein right after I do my HIIT in the morning. At 1130am we are set to arrive at Quinton's Bar & Grill to take on the Quintonian which is a brand new sandwich creation they came up with just a couple weeks ago. Its the only one in town (of 5) we have not attempted yet. It has been taken down already by a guy who goes to MU. He did it in 30 minutes but he said he was pretty damn full near the end and had missed breakfast that morning. Will see what my 2 buddies and I can do tomorrow I guess!? PS.....We are tapping this so look for the video on youtube within a couple days!
Quick run down... Yesterday and today was HIIT only. Same method taken right out of Marc's Fat Loss Book. Nailed it hard and got it done! Love the variety this kind of cardio paring has to it. It goes fast and you feel more engaged then just standing on a treadmill for 45 minutes in complete boredom! I did manage to complete and break the record for the Quintonian yesterday! I did it in 17 minutes and 54 seconds! I was pretty darn full no doubt about it but I have been worse before. I even stopped twice for a few seconds to update our filming person as to where we were, how it tasted and my prediction for being able to finish it. My fellow eating buddy who does these with me sadly did not finish. He called it at 19 minutes and threw in the towel. In his defense he ate almost nothing the day before because of a fever and illness he was getting over. Its the first time I have ever seen him call it quits at an eating event! He got about 2/3 of his done even with the illness handicapping him. The sandwich was freaking A-mazing folks! Good from start to end and then some! I cannot wait to show the video clip to you all. And of course everyone wants to know whats in the darn thing for Macro's so here it is....chips and queso sauce included in the total since you must finish that to be considered done. 2250 calories 118 g fat 109g carbs 118 g protein I felt energetic as all hell for about 3 hours after eating this thing. Likely a combo of the carb surge and the salt coursing through my veins! I finished at 1230pm and ate again at 730pm (whey shake and strawberries) and then one last time at 1030pm (sliced steak and spinach salad) to keep the digestive system working and pushing this bad boy on through. Back to business with a clean diet today though. Fasted, nude weigh in today had me at 197.8lbs and 10.6% so this is the closest to breaking 200lbs I have been since January 2011 while staying under 11%. Not too shabby!
WEEK 3 BEGINS!! Yes folks its already week 3 of Marc's Program right out of The Fat Loss Factor Plan I posted my stats above from Sunday mornings measures and check in and things look good so far. Yesterday was just HIIT cardio just as outlined in his book so peak at that to see how its structured. Its short, sweet and it kicks your ass good! Diet for the day was: 3 whole eggs 1 scoop on egg powder 1 cup oats 6 oz lean steak steamed baby carrots 6 oz chicken breast broccoli and zucchini salad 1.5 cups fat free cc 2 tbsp almond butter 6 oz chicken breast green salad with carrots and brocco 24 almonds 2 scoops scivation whey 4 oz frozen strawberries Macro Totals: 2450kcal, 70g fat, 137g carb, 289g protein
1245pm, Pro Fitness: Chest / Trcieps: 5 min bike warm up, cuff series, dynamic warm ups etc.. nautilus incline press 4x15,12,9,8 hammer decline press 2x12,10 nautilus chest press 3x10,10,8 35 degree incline db fly 3x12 decline cable cross over 3x12 straight bar skull crushers 3x12,10,9 vbar cable tricep press downs 3x12 some random abs and swiss ball work for the core...... 10 minutes post workout cardio, 5 minutes bike and 5 minutes elliptical....HR at around 145 to 150 Grub: 2 whole eggs 4.5 oz deli turkey 1/2 cup steel cut oats 6 oz chicken 1/2 cup steel cut oats baby carrots 2 scoops scivation whey 140g frozen blueberries 1 cup old fashion oats 1.5 cups ff cc 2 tbsp natty pb romain salad baby carrots brocco 9 oz mix of deli ham and turkey 2.5 oz swiss cheese romain salad 2 scoops scivation whey 140g frozen strawberries (also had 2 scoops modern bcaa during workout) (also had 2g barleans fish oil with first 2 meals) Macros: 3003kcals. 79g fat, 261g carb. 297g protein. I am really struggling to wrap my head around the results of this last blood labs I got back in that I am glad as ever to see my T levels on the rebound without taking a single thing. My weight has even jumped up close to 200lbs again for the first time in almost a year! The fact that we now have uncovered a clinically low level of WBC otherwise known as Leukopenia is equally disturbing. The common causes for this condition are none of which I have any exposure or history of so its strange to see. In some very rare cases a deficiency in folate, zinc or copper for months on end can lead to this condition as well but its usually 3rd world countries its seen in if at all so lets be real! I have not had more then an ear infection for a couple days last September and thats the last illness I have had. I dont know why I would have such low numbers and yet rarely ever get sick?
Legs!! Enough said! Warm ups etc.... Hammer V Squats 5x20,15,12,10,9 Wide Toes Out Leg Press 3x15,12,10 Walking BB Lunges 3x20 Seated Calf Press 3x25,25,20 Leg Extensions 3x15,12,10 Standing Calf Press 3x12 Seated Leg Curls 3x20,15,12 8 minutes post workout cardio on the upright bike with HR around 140 Foam rolling and done! Grub: 6 oz chicken 1 cup oats 6 oz chicken 1 cup oats 1.5 cups ff cc 24 almonds brocco zuchini 6 oz chicken 24 almonds spinach salad 4 oz chicken 3 whole eggs baby carrots zuchini 2 scoops scivation whey 4 oz frozen strawberries 2 tbsp almond butter Macro Totals: 2633, 84f, 154c, 293p
