Feast Day 26
Stats
Weight: 205.4
Diet
Cals
2332
Fat
47 g
Cholesterol
454 mg
Sodium
2790 mg
Carbs
311 g
Fiber
26 g
Protein
192 g
Sugars
93 g
Goin' to TJ's tonight to try and find some lamb top round to make kabobs. Stay tuned should be good. I love goat/lamb very underrated in America.
Training
Workout #13 - adjusted sets/reps & exercise order in accordance with my BP plan Rob laid down for me. Won't post specifics but the weights you'll notice are changing.
Chinups bw
Squats 245 (+20)
Pushups bw+25 (+25)
Dead's 275 (+30)
Shrugs 275 (+30)
Calf Press 300
Abs
Again these aren't maxes or even anything close so the weights aren't gigantic, but they are significantly more than the last 3 weeks, so I look forward to building on this.
Supps
Testforce2 2/2
E-bol 3/3 pre&post workout
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
PSU + GreenMag preworkout
PiT + BCAA + L-glutamine periworkout
Protocol pre meal #3.
Notes
The new workout went well. Better than I anticipated, not quite as heavy as I would've liked but I'll get there. Yesterday got kind of messed up with the snow, I was going to hit the gym around 3:45 so I started getting ready at 3, took all my supps (e-bol/PSU/greenmag etc) and went out to drive to the gym before it got dark, it took me 25 minutes to get the frozen rain off my car, at which point I backed out of the driveway only to discover that going forward was impossible. I ended up having to reverse it down my block till I could park my car someplace safe. And there it remains. Then I decided this was a sign to skip the gym, but I was too stim'ed up to just sit around so I grabbed a shovel and shoveled my path/driveway which took another hour. At which point my roommate got home with his jeep, which I stole and went to the gym around 6:30. Needless to say it wasn't ideal workout conditions so I'm excited to have another shot at it Thursday.
Also very surprised I'm not more sore. Perhaps it's DOM's or perhaps I need to work harder. Going heavy squats & heavy Dead's same say is hard, either way you tax the lower back for the other. Tough is tough.
Swedishfish - Round 1
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 27
Stats
Weight: 207
Diet
Cals
2278
Fat
57 g
Cholesterol
337 mg
Sodium
2523 mg
Carbs
257 g
Fiber
33 g
Protein
173 g
Sugars
33 g
Training
Rest Day
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Notes
Rob is this looking okay thus far? Haven't heard from you in awhile.
Stats
Weight: 207
Diet
Cals
2278
Fat
57 g
Cholesterol
337 mg
Sodium
2523 mg
Carbs
257 g
Fiber
33 g
Protein
173 g
Sugars
33 g
Training
Rest Day
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Notes
Rob is this looking okay thus far? Haven't heard from you in awhile.
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 28
Stats
Weight: 205.8
Diet
Cals
2680
Fat
50 g
Cholesterol
432 mg
Sodium
2011 mg
Carbs
315 g
Fiber
26 g
Protein
236 g
Sugars
59 g
Lunch: Deep dish bbq chicken pizza
Training
Workout #14
BB Bent Row 165
BB Bench Press 175
DB Walking Lunge 65's
DB Shoulder Press 70's
Dips bw
DB Curl 40's
Delt Flye 20's
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
PSU + GreenMag preworkout
3xPiT + 20g BCAA + 10g L-glutamine + 5g Di-Creatine Malate periworkout
Protocol postworkout
Notes
Feels soooo good to lift a little heavier lately. It's a different psychological state altogether. Felt amazing. Not shattering any strength records, but in all fairness that wasn't one of my stated goals when designing this program. This is very much a 'look good naked' program therefore I have nothing to complain about thus far. Any strength gains I see will be welcomed however.
Stats
Weight: 205.8
Diet
Cals
2680
Fat
50 g
Cholesterol
432 mg
Sodium
2011 mg
Carbs
315 g
Fiber
26 g
Protein
236 g
Sugars
59 g
Lunch: Deep dish bbq chicken pizza
Training
Workout #14
BB Bent Row 165
BB Bench Press 175
DB Walking Lunge 65's
DB Shoulder Press 70's
Dips bw
DB Curl 40's
Delt Flye 20's
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
PSU + GreenMag preworkout
3xPiT + 20g BCAA + 10g L-glutamine + 5g Di-Creatine Malate periworkout
Protocol postworkout
Notes
Feels soooo good to lift a little heavier lately. It's a different psychological state altogether. Felt amazing. Not shattering any strength records, but in all fairness that wasn't one of my stated goals when designing this program. This is very much a 'look good naked' program therefore I have nothing to complain about thus far. Any strength gains I see will be welcomed however.
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Custom plan of rob's design, hence the lack of detail in the training section, don't want to give too much away. It was designed as a recomp but I'm really bad at calorie cycling...beefcake66 wrote:food pron....... drrrrrrrrrrrooooooooooooooooolllllllllll.........
pizza is my biggest weakness, I think...
I went to the beginning quick to see what you were doing for a workout - is it a custom plan by rob or your own design?
and are you cutting or bulking or recomping??
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 29
Stats
Weight: 204.6
Diet
Cals
2287
Fat
76 g
Cholesterol
330 mg
Sodium
4166 mg
Carbs
224 g
Fiber
39 g
Protein
187 g
Sugars
54 g
Trying to get better at eating less on training days.
Training
Rest
Supps
Testforce2 2/2
E-bol 2/2/2 with meals
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol pre-meal #1
Notes
Really looking forward to workout #15 to see how well I'm 'adapting'
Stats
Weight: 204.6
Diet
Cals
2287
Fat
76 g
Cholesterol
330 mg
Sodium
4166 mg
Carbs
224 g
Fiber
39 g
Protein
187 g
Sugars
54 g
Trying to get better at eating less on training days.
Training
Rest
Supps
Testforce2 2/2
E-bol 2/2/2 with meals
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol pre-meal #1
Notes
Really looking forward to workout #15 to see how well I'm 'adapting'
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 30
Stats
Weight: 205
Diet
Cals
2427
Fat
33 g
Cholesterol
504 mg
Sodium
2822 mg
Carbs
337 g
Fiber
38 g
Protein
211 g
Sugars
109 g
Training
Workout #15
Deadlift 295 (+10)
Pushups bw+25
Squats 245
Chin-ups bw
Shrugs 295
Calf Press 300
Abs
This was easily the best workout I've had in the past 6 months. Nothing even felt challenging, the weights just went up so easily. I had to tell myself not to add more because it would bite me in the ass next week. Definitely 'adapting' well.
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
PSU + GreenMag pre-workout
3xPiT + 20g BCAA + 10g L-glutamine periworkout
10g L-glutamine + BulletProof pre-bed
Notes
Stats
Weight: 205
Diet
Cals
2427
Fat
33 g
Cholesterol
504 mg
Sodium
2822 mg
Carbs
337 g
Fiber
38 g
Protein
211 g
Sugars
109 g
Training
Workout #15
Deadlift 295 (+10)
Pushups bw+25
Squats 245
Chin-ups bw
Shrugs 295
Calf Press 300
Abs
This was easily the best workout I've had in the past 6 months. Nothing even felt challenging, the weights just went up so easily. I had to tell myself not to add more because it would bite me in the ass next week. Definitely 'adapting' well.
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
PSU + GreenMag pre-workout
3xPiT + 20g BCAA + 10g L-glutamine periworkout
10g L-glutamine + BulletProof pre-bed
Notes
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 31
Stats
Weight: 207.8
Diet
Cals
3269
Fat
112 g
Cholesterol
980 mg
Sodium
4007 mg
Carbs
270 g
Fiber
23 g
Protein
205 g
Sugars
87 g
Woke up this morning with some Super-Bowl-Super-Bloat! Lots of fried game day foods went down fine yesterday, but are not sitting well today. Is there such thing as a grease hangover? If so, I gots it. I was probably just eatting away my frustrations at Christina Aguilera for defiling our national anthem, either way I hope it doesn't affect my lift this afternoon.
Training
Rest Day
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
10g L-glutamine
Notes
Stats
Weight: 207.8
Diet
Cals
3269
Fat
112 g
Cholesterol
980 mg
Sodium
4007 mg
Carbs
270 g
Fiber
23 g
Protein
205 g
Sugars
87 g
Woke up this morning with some Super-Bowl-Super-Bloat! Lots of fried game day foods went down fine yesterday, but are not sitting well today. Is there such thing as a grease hangover? If so, I gots it. I was probably just eatting away my frustrations at Christina Aguilera for defiling our national anthem, either way I hope it doesn't affect my lift this afternoon.
Training
Rest Day
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
10g L-glutamine
Notes
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 32
Stats
Weight: 208
Diet
Cals
2863
Fat
80 g
Cholesterol
365 mg
Sodium
2478 mg
Carbs
341 g
Fiber
58 g
Protein
215 g
Sugars
73 g
Two days in a row of 2500 + kcal shows up on the scale, trying to reign it in today as I'm just resting.
Training
Workout #16
BB Row 165
BB Bench 175
DB Walking Lunge 65's
DB Shoulder Press 70's
Dips bw
DB Bicep Curls 40's
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & Post-workout
GreenMag + PSU preworkout
3 Scoops PiT + 20g BCAA + 10g L-glutamine + 5g Creatine
10g L-glutamine + Bullet Proof pre-bed
Notes
I don't know if its the bullet proof or the L-glutamine (supposed to increase GH levels) pre-bed but I've been having the deepest sleep of my life, it takes me a solid 20 minutes to even feel like I can be awake and deal with the day.
Feeling a bit sick today, achey, chills, maybe a fever. Hoping rest + fluids + EmergenC will help me stay in front of it.
Stats
Weight: 208
Diet
Cals
2863
Fat
80 g
Cholesterol
365 mg
Sodium
2478 mg
Carbs
341 g
Fiber
58 g
Protein
215 g
Sugars
73 g
Two days in a row of 2500 + kcal shows up on the scale, trying to reign it in today as I'm just resting.
Training
Workout #16
BB Row 165
BB Bench 175
DB Walking Lunge 65's
DB Shoulder Press 70's
Dips bw
DB Bicep Curls 40's
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & Post-workout
GreenMag + PSU preworkout
3 Scoops PiT + 20g BCAA + 10g L-glutamine + 5g Creatine
10g L-glutamine + Bullet Proof pre-bed
Notes
I don't know if its the bullet proof or the L-glutamine (supposed to increase GH levels) pre-bed but I've been having the deepest sleep of my life, it takes me a solid 20 minutes to even feel like I can be awake and deal with the day.
Feeling a bit sick today, achey, chills, maybe a fever. Hoping rest + fluids + EmergenC will help me stay in front of it.
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 33
Stats
Weight: 208
Diet
Cals
2723
Fat
67 g
Cholesterol
331 mg
Sodium
1777 mg
Carbs
372 g
Fiber
52 g
Protein
188 g
Sugars
50 g
Training
Rest Rest Rest
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-breakfast / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
New workout shoes came today. Really excited for the new soles and a good stiff heel to squat in tomorrow.
Stats
Weight: 208
Diet
Cals
2723
Fat
67 g
Cholesterol
331 mg
Sodium
1777 mg
Carbs
372 g
Fiber
52 g
Protein
188 g
Sugars
50 g
Training
Rest Rest Rest
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-breakfast / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
New workout shoes came today. Really excited for the new soles and a good stiff heel to squat in tomorrow.
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 34
Stats
Weight: 207.6
Diet
Cals
2422
Fat
58 g
Cholesterol
275 mg
Sodium
2699 mg
Carbs
297 g
Fiber
36 g
Protein
204 g
Sugars
72 g
Training
Workout #17
RDL 295
Pushups bw+25
Squats 245
Chinups bw
Calf Press 300
Shrugs 225
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
PSU + GreenMag pre-workout
3xPiT + 20g BCAA + 10g L-glutamine periworkout
10g L-glutamine + Bullet Proof pre-bed
Notes
Horrendous workout yesterday. Worst workout of the log by far. Not because it was hard, I've been lifting for over 3 years now, I know the difference between challenging yourself and when you're just out of sync with your body.
Right out of the gate my deadlifts seemed harder than Saturday but do-able. By the 4th set my lower back was going insane and I sensed something was different. Either way I was going to try squats, I did the warmup sets just fine so I figured it might be okay, by the 3rd set I was in trouble, my form I'm sure was awful. Picture your younger brother going to the gym for the first time and trying to squat 245; just awful, trying to get the weight up anyway I could manage. Then instead of my usual 1 min rest, I took a solid 4 minutes to get my shit together for the fourth set.
I guess on the bright side I hit all the weight eventually, and didn't just pack it in and go home. But it was still enough to ruin my night.
Stats
Weight: 207.6
Diet
Cals
2422
Fat
58 g
Cholesterol
275 mg
Sodium
2699 mg
Carbs
297 g
Fiber
36 g
Protein
204 g
Sugars
72 g
Training
Workout #17
RDL 295
Pushups bw+25
Squats 245
Chinups bw
Calf Press 300
Shrugs 225
Abs
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
PSU + GreenMag pre-workout
3xPiT + 20g BCAA + 10g L-glutamine periworkout
10g L-glutamine + Bullet Proof pre-bed
Notes
Horrendous workout yesterday. Worst workout of the log by far. Not because it was hard, I've been lifting for over 3 years now, I know the difference between challenging yourself and when you're just out of sync with your body.
Right out of the gate my deadlifts seemed harder than Saturday but do-able. By the 4th set my lower back was going insane and I sensed something was different. Either way I was going to try squats, I did the warmup sets just fine so I figured it might be okay, by the 3rd set I was in trouble, my form I'm sure was awful. Picture your younger brother going to the gym for the first time and trying to squat 245; just awful, trying to get the weight up anyway I could manage. Then instead of my usual 1 min rest, I took a solid 4 minutes to get my shit together for the fourth set.
I guess on the bright side I hit all the weight eventually, and didn't just pack it in and go home. But it was still enough to ruin my night.
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 35
Stats
Weight: 209
Diet
Cals
2473
Fat
67 g
Cholesterol
559 mg
Sodium
4157 mg
Carbs
254 g
Fiber
43 g
Protein
225 g
Sugars
95 g
Training
No training today, just some rest and stretching.
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-breakfast / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
Stats
Weight: 209
Diet
Cals
2473
Fat
67 g
Cholesterol
559 mg
Sodium
4157 mg
Carbs
254 g
Fiber
43 g
Protein
225 g
Sugars
95 g
Training
No training today, just some rest and stretching.
Supps
Testforce2 2/2
E-bol 2/2/2 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-breakfast / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 36
Stats
Weight: 209
Diet
Cals
2196
Fat
35 g
Cholesterol
328 mg
Sodium
1305 mg
Carbs
281 g
Fiber
43 g
Protein
209 g
Sugars
51 g
Training
Workout #18
BB Row 165
BB Bench Press 175
DB Walking Lunge 65's
DB Shoulder Press 70,70,65,55
Dips bw
DB Bicep Curl 40
DB Shoulder flyes 20's
Abs
Not sure what happened to my shoulders...I think I killed them doing Bench and couldn't hit shoulder presses the way I wanted.
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
GreenMag + PSU pre-workout
PITx3 + 20g BCAA + 10g L-glutamine periworkout
Bullet Proof + 10g L-glutamine pre-bed
Notes
Blues lost after overtime and a 7 player shoot out. Definitely got my money's worth on those tickets. Blues didn't really hold up their end unfortunately, they can do better - lots of stupid mistakes. I could think of worse ways to spend Friday nights.
Stats
Weight: 209
Diet
Cals
2196
Fat
35 g
Cholesterol
328 mg
Sodium
1305 mg
Carbs
281 g
Fiber
43 g
Protein
209 g
Sugars
51 g
Training
Workout #18
BB Row 165
BB Bench Press 175
DB Walking Lunge 65's
DB Shoulder Press 70,70,65,55
Dips bw
DB Bicep Curl 40
DB Shoulder flyes 20's
Abs
Not sure what happened to my shoulders...I think I killed them doing Bench and couldn't hit shoulder presses the way I wanted.
Supps
Testforce2 2/2
E-bol 3/3 pre&post-workout
Reversitol v2 1/2
Slin-sane 1 pre-workout / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast & post-workout
GreenMag + PSU pre-workout
PITx3 + 20g BCAA + 10g L-glutamine periworkout
Bullet Proof + 10g L-glutamine pre-bed
Notes
Blues lost after overtime and a 7 player shoot out. Definitely got my money's worth on those tickets. Blues didn't really hold up their end unfortunately, they can do better - lots of stupid mistakes. I could think of worse ways to spend Friday nights.
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Swedishfish
- Posts: 103
- Joined: Tue Apr 13, 2010 9:22 am
Feast Day 37
Stats
Weight: 208
Diet
Cals
2813
Fat
70 g
Cholesterol
820 mg
Sodium
3545 mg
Carbs
255 g
Fiber
17 g
Protein
203 g
Sugars
76 g
Had my cheat meal last night for the week. Went out for chinese food with a friend and had drinks after. Nothing crazy just some salty lamb and drinks which I don't normally spring for. Sorry didn't get pics, but it was worth it.
Training
Rest day. About to take off for workout #19 a little hungover, hopefully that won't hold me back like Monday.
Supps
Testforce2 2/2
E-bol 3/3 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
Probably going to need a good nights sleep tonight, start the week off strong. Marinating a pork loin, hopefully more food porn to follow if it comes out well.
Stats
Weight: 208
Diet
Cals
2813
Fat
70 g
Cholesterol
820 mg
Sodium
3545 mg
Carbs
255 g
Fiber
17 g
Protein
203 g
Sugars
76 g
Had my cheat meal last night for the week. Went out for chinese food with a friend and had drinks after. Nothing crazy just some salty lamb and drinks which I don't normally spring for. Sorry didn't get pics, but it was worth it.
Training
Rest day. About to take off for workout #19 a little hungover, hopefully that won't hold me back like Monday.
Supps
Testforce2 2/2
E-bol 3/3 w/meals
Reversitol v2 1/2
Slin-sane 1 pre-meal #1 / 1 pre-bed
Appnut FreeTest 2/2
Protocol w/ breakfast
Notes
Probably going to need a good nights sleep tonight, start the week off strong. Marinating a pork loin, hopefully more food porn to follow if it comes out well.