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I am beginning my next run today after maxing out last friday and taking Thanksgiving week off to rest. With this run I will be recomping as best as possible while at school and then hitting the gym hard while Im home for winter break. I think Im going to wait until Friday morning to weigh myself an...

another 430 wake up, exhausted and out of it all day. headed into my workout feeling sick from being so tired, but somehow turned things into a good workout. my first couple sets of squats i felt awful but on my 3rd set i decided to hold the weight up until i couldnt anymore. squats- 95x5, 135x5, 18...

breakfast is 4 eggs, 2 servings steel cut oats, 2 tbsp brown sugar, 1 scoop trutein, 1/4 cup mixed berries, 1 scoop focus xt, 1 scoop pure synergy superfoods -- 19g fat, 102g carbs, 62g protein lunch is 2 servings granola, 1 scoop whey -- 7g fat, 81g carbs, 35g protein took xfactor, reduction pm, 4g...

breakfast is 1 egg, 3 egg whites, 1 scoop trutein, 3 servings cinnabon cereal, 1 cup mixed berries, 1 scoop focus xt -- 11.5g fat, 106g carbs, 58g protein lunch is 1 scoop whey, 1 cup greek yogurt, 2 servings blueberry granola -- 11g fat, 114g carbs, 53g protein dinner was 2 chicken burgers, 1 servi...

another awful chest workout. while everything else has been improving, my chest felt weak again today, though i did get even less sleep than usual due to being up an hour earlier. bench- 95x10, 135x10, 145x6, 150x2, 135x4 shoulder press- 40x8, 40x8, 40x9 overhead vbar pushdowns- 70x6, 70x6 skipped i...

I'd be willing it's that way for a lot of people, Rob... good night sleep=lower amounts of cortisol, the stress hormone and anti-anabolic...when you don't sleep well, your body interprets it as a stress and releases large amounts of cortisol, which will negatively impact any muscle building you mig...

again, poor sleep last night. up at 430 today and ill be up at 430 the rest of the week. friday is my last day at work and friday night ill be going to jersey for a few days to visit some old friends so hopefully i can get some sleep and recover nicely with 5 days off from lifting. breakfast was 2 e...

breakfast is 4 egg whites, 3 cinnabon bars, 1 cup mixed berries, 1 scoop pure synergy superfoods, 1 scoop trutein -- 15.5g fat, 110g carbs, 54g protein
lunch will be 3 servings granola, 2 scoops trutein -- 17g fat, 121g carbs, 63g protein

really good workout today despite again being tired and my back being stiff. more improvement form last time deadlifting. deadlift- 135x10, 185x5, 225x5, 275x10, 280x8, 285x9 used straps on working sets for a double overhand grip abs held me back a little bit again. i really cant grasp why they are ...

breakfast was 2 servings steel cut oats, 4 tbsp brown sugar, 2 tbsp trutein -- 8g fat, 118g carbs, 58g protein took xfactor, focus xt, and 6g citrulline malate preworkout intra drank 18g bcaas, 2g citrulline malate pwo drank 1 scoop whey, 3 scoops ONE -- 2g fat, 39g carbs, 23g protein lunch was 2 ch...

breakfast was 2 eggs, 4 egg whites, 3 servings cinnabon cereal, 1 scoop trutein, 1 cup mixed berries, 1 scoop pure synergy superfoods -- 15.5g fat, 107g carbs, 74g protein lunch is 2 scoops trutein, 3 servings cinnabon cereal -- 8.5g fat, 85g carbs, 54g protein dinner is 3 servings steel cut oats, 1...

good workout today, some improvement from last workout. good pump and the focus xt probably helped give me a needed boost. lat pulldown- 100x10, 130x5, 150x5, 170x8, 170x8, 170x10 cable rows- 130x8, 130x8, 130x11 db pullovers- 50x8 incline db curls- 30x8, 30x6, 25x7 close grip pullups- 6 going to ad...

poor sleep again, maybe ill catch up this weekend. breakfast was 4 eggs, 1 serving steel cut oats, 1 tbsp brown sugar, 1 scoop trutein, 1 cup mixed berries, 1 scoop superfoods -- 15.5g fat, 71g carbs, 57g protein took focus xt mid morning lunch was 4 slices multi grain bread, 1 tbsp almond butter, 1...

well i guess ill see how things go in a couple weeks when i can get back to my normal sleeping hours and hopefully more sleep. as depressing as it is to lose strength, id rather get cut honestly.