Feast Day 17
Wed Feb 9
Today is an off day, so no workout
Morniing
2 ecdy, vit d, fish oil
coffee, eggs, spinach, bluberries
Snack
greek yogurt, bluberries, protein
Lunch
2 Chicken Thighs, spinach, feta, 2x ecdy
Snack
Wheyology w/ milk
Dinner
nothing
wieght @ 262
Hanks 3RD run going for the cut
Feast Day 18
Thursday Feb 11
6a 2x Ebol
6:20 coffee with steva, h/h
7 4eggs, Chocolate Whey, banana, 8 oz milk smotthie
845 Coffee with setva h/h
11 Greek Yogurt with bluberries and whey
1:30 Work out all super sets duration 50 minutes
Flat DB/ Probne Rows
120lbs x 4 (PR)/ 110lb6
100x6x3/110x6
Decline Bnch /Assisted pullup
100lb Dbx6x5/BWx6x5
Incline Bench/narrow grip lat pull down (overhand grip)
185x6x5/185x6x5
230 Lunch Spinach, Tziki, tomatos and hummus 2x ebol
4p Snack 3 spoons natty pb
6:45 12oz ground beef, 1/2 can Trader Joes refried black beans 2x ebol
9p Chocolate Sludge
FORGOT FORMULA TODAY WAS SORE NEXT DAY
Thursday Feb 11
6a 2x Ebol
6:20 coffee with steva, h/h
7 4eggs, Chocolate Whey, banana, 8 oz milk smotthie
845 Coffee with setva h/h
11 Greek Yogurt with bluberries and whey
1:30 Work out all super sets duration 50 minutes
Flat DB/ Probne Rows
120lbs x 4 (PR)/ 110lb6
100x6x3/110x6
Decline Bnch /Assisted pullup
100lb Dbx6x5/BWx6x5
Incline Bench/narrow grip lat pull down (overhand grip)
185x6x5/185x6x5
230 Lunch Spinach, Tziki, tomatos and hummus 2x ebol
4p Snack 3 spoons natty pb
6:45 12oz ground beef, 1/2 can Trader Joes refried black beans 2x ebol
9p Chocolate Sludge
FORGOT FORMULA TODAY WAS SORE NEXT DAY
Feast day 19
Friday Feb 11
Had a kid out of school so kind of a lazy day no work out and diet was crap
here is what i had all day
6x ebol
3x coffee with h/h
1 chunk of chocoalte bday cake
1c greek yogurt, 1c bulberries
2 scoops whey
1c milk
8oz grass fed beef
1 bowl ice cream
funny side note
I got a laugh out of this
I have access to 2 gyms one is Powerhouse the other is the Y.
I do most of my lifting at Powerhouse because its close to my work, the Y i typically use for classes and cardio. However back in December I was lifting at the Y because i had a lot of days off/ I would routinely load the power rack and do my benching in there where i could rep 275lbs and work up to 335lbs
At powerhouse I have the hardest time 275lbs is a struggle, 3x45lbs per side seeems impossible very frustrating
then i weighed the plates
Plates at the Y are all metal, slim and the 45s weigh 45lbs
Powerhouse are covered in heavy plastic and weigh 49.5lbs per! SUMBITCHES!
No wonder my back was sore 14x45lb plates which are really 49.5lbs
new PR rack pull 738lbs
Friday Feb 11
Had a kid out of school so kind of a lazy day no work out and diet was crap
here is what i had all day
6x ebol
3x coffee with h/h
1 chunk of chocoalte bday cake
1c greek yogurt, 1c bulberries
2 scoops whey
1c milk
8oz grass fed beef
1 bowl ice cream
funny side note
I got a laugh out of this
I have access to 2 gyms one is Powerhouse the other is the Y.
I do most of my lifting at Powerhouse because its close to my work, the Y i typically use for classes and cardio. However back in December I was lifting at the Y because i had a lot of days off/ I would routinely load the power rack and do my benching in there where i could rep 275lbs and work up to 335lbs
At powerhouse I have the hardest time 275lbs is a struggle, 3x45lbs per side seeems impossible very frustrating
then i weighed the plates
Plates at the Y are all metal, slim and the 45s weigh 45lbs
Powerhouse are covered in heavy plastic and weigh 49.5lbs per! SUMBITCHES!
No wonder my back was sore 14x45lb plates which are really 49.5lbs
new PR rack pull 738lbs
SAT and Sunday were out of spec diet wise, and no workouts
wt 264.8
I am going to take my calories down below maint for the rest of this run. I will start dosing my ebol 3 pre, 3post workout.
If i remember i will post some measurments later today
Feast day 22
Monday Feb 14
6a Coffee wSH (stevia and half/half)
6:45a 1.5 Whole eggs, 2 egg whites 1 grapefruit juice
7a 1 ECA , 1 Shift, 1 Erase
8a Coffee with Stevia
9:15 1 Cup Greek yogurt, i scoop whey, 1 cup blueberries
12a 2 spoons natty pb
1p Formula
130 Workout Upper
3 4oz Turkey with spinach
5 Natty pb
630 6 oz salmon, with squash and mushrooms, small ham sandwich
9 Cottage cheese, whey
wt 264.8
I am going to take my calories down below maint for the rest of this run. I will start dosing my ebol 3 pre, 3post workout.
If i remember i will post some measurments later today
Feast day 22
Monday Feb 14
6a Coffee wSH (stevia and half/half)
6:45a 1.5 Whole eggs, 2 egg whites 1 grapefruit juice
7a 1 ECA , 1 Shift, 1 Erase
8a Coffee with Stevia
9:15 1 Cup Greek yogurt, i scoop whey, 1 cup blueberries
12a 2 spoons natty pb
1p Formula
130 Workout Upper
3 4oz Turkey with spinach
5 Natty pb
630 6 oz salmon, with squash and mushrooms, small ham sandwich
9 Cottage cheese, whey
Feast Day 23
Tuesday Feb 15
Morning
Fish oil/ Vit D3
2 Eggs, 2 Canadian bacon, coffee
Snack
Greek Yogurt, Whey Bluberries, 2 Spoons PB
Workout
Formula, 3ebol, 6cbol
Lunch
Spinach, 4oz Turkey
Snack
Hot Cocoa, CoffE (at lax game was cold)
Dinner
12oz Chix Breast, Mushrooms, cottage cheese, 4 slices salami, laughing cow cheese
Tuesday Feb 15
Morning
Fish oil/ Vit D3
2 Eggs, 2 Canadian bacon, coffee
Snack
Greek Yogurt, Whey Bluberries, 2 Spoons PB
Workout
Formula, 3ebol, 6cbol
Lunch
Spinach, 4oz Turkey
Snack
Hot Cocoa, CoffE (at lax game was cold)
Dinner
12oz Chix Breast, Mushrooms, cottage cheese, 4 slices salami, laughing cow cheese
Today is an off day, went and got a massage..had her work on my elbow tendons..ouch
Morning
Coffee with Stevia-HH
Smoothie 2 Whole eggs, 2oz egg whites, 2 scoops whey, 3/4 cottage cheese, 1 cup blueberries
Snack Cocoa Almonds
Lunch
Spinach with 2 oz Salmon, onions, Thziki?, 2oz brie
Dinner
2 good size burger patties 5-6 oz ea , and about 3 oz of chix breast, 1 cip broccoli
Snack
Cottage Cheese with cinnamon
Morning
Coffee with Stevia-HH
Smoothie 2 Whole eggs, 2oz egg whites, 2 scoops whey, 3/4 cottage cheese, 1 cup blueberries
Snack Cocoa Almonds
Lunch
Spinach with 2 oz Salmon, onions, Thziki?, 2oz brie
Dinner
2 good size burger patties 5-6 oz ea , and about 3 oz of chix breast, 1 cip broccoli
Snack
Cottage Cheese with cinnamon
Thanks JLM it was funny and answered a alot
Feast Day 25
Wed Feb 17
Morning
2x ebol, 4gm fish oil, 1 shift, 1 erase
Coffee with Stevia-HH
Smoothie 2 Whole eggs, 2oz egg whites, 2 scoops whey, 3/4 cottage cheese, 1 cup blueberries
Snack
5-6oz homemade chix salad 2x ebol, 6x cbol creatine
Workout
40 minutes intervals on Treadmill
Feast Day 25
Wed Feb 17
Morning
2x ebol, 4gm fish oil, 1 shift, 1 erase
Coffee with Stevia-HH
Smoothie 2 Whole eggs, 2oz egg whites, 2 scoops whey, 3/4 cottage cheese, 1 cup blueberries
Snack
5-6oz homemade chix salad 2x ebol, 6x cbol creatine
Workout
40 minutes intervals on Treadmill
Feast day 26
Thursday Feb 18
Diet was pretty mich identical to the last few days
Today i did 40 minutes of cardio, 30 of them HIIT withouy the FORMULA.
Calves still tight, and its monday
Feast Day 27
Friday Feb 19
Diet in check except for late night bowl of cheerios
Work out was a deload
Flat, incline, decline, back
Thursday Feb 18
Diet was pretty mich identical to the last few days
Today i did 40 minutes of cardio, 30 of them HIIT withouy the FORMULA.
Calves still tight, and its monday
Feast Day 27
Friday Feb 19
Diet in check except for late night bowl of cheerios
Work out was a deload
Flat, incline, decline, back
Feast Day 30
Monday Feb 21
Breakfast
2 x Coffee
2 Baked Chicken Thighs
1 Scoop Cottage Cheese
Workout
The Formula
Bench Worked out at the Y today so a different chest workout
225x6/265x4/285x4/335x1/315x2/275x5/225x5/185x5
Incline
70lbs DBs for 7
then Bar
185x10/205x6/225x5
Decline Bar
185x10/225x8/275x8/315x5
lat Work
Feel really good, could have stayed in the gym 2 more hours
Post Workout
Yogurt and protein
Dinner
10 oz of some fish my brother cought and about a soda cans diamiter of asparagus
Cottage Cheese with banana and toasted pecans
Monday Feb 21
Breakfast
2 x Coffee
2 Baked Chicken Thighs
1 Scoop Cottage Cheese
Workout
The Formula
Bench Worked out at the Y today so a different chest workout
225x6/265x4/285x4/335x1/315x2/275x5/225x5/185x5
Incline
70lbs DBs for 7
then Bar
185x10/205x6/225x5
Decline Bar
185x10/225x8/275x8/315x5
lat Work
Feel really good, could have stayed in the gym 2 more hours
Post Workout
Yogurt and protein
Dinner
10 oz of some fish my brother cought and about a soda cans diamiter of asparagus
Cottage Cheese with banana and toasted pecans
Feast Day 31
Tues Feb 22
OUT OF EBOL
Using KA (have about 4 days worth. Need more ecdy of some sort)
Breakfast 6a
2x tbol trib, 1x Shift, 1x Erase, 1x KA (with 6 fishoil caps)
Coffee
Smoothie .5c cottage cheese, 2 whole eggs, 2oz egg whites, 1c blueberries, 1 scoop wheyology, 1tbs lecithin, greek yogurt & protein
Snack (10:15a)
1 Serving Vasolate
Pre-workout ** forgot formula**
1x Ka. 1x scoop Lit-up, 1x erase, 1x Shift
Workout was another deload and felt fantastic
Squats
135/145/165/185/205/235 x10
SLDL
185x10/225x8/245x10/265x10
Bar Bell Shrugs
225x20/245x20/245x20/360x1 (had to show a bro how its done)
Bar Bell overhead press (bar only)
2x50 reps
Farmer walks
80lbs dbs 2 laps around gym..maybe 50 yds
Felt great incredible burn and pumps in shoulders
Post wokout
1x KA
2 Baked Chicken Thigh, 1x Clementine, handful almonds
Dinner
14-16oz ground beef, shredded cheese
Tues Feb 22
OUT OF EBOL
Using KA (have about 4 days worth. Need more ecdy of some sort)
Breakfast 6a
2x tbol trib, 1x Shift, 1x Erase, 1x KA (with 6 fishoil caps)
Coffee
Smoothie .5c cottage cheese, 2 whole eggs, 2oz egg whites, 1c blueberries, 1 scoop wheyology, 1tbs lecithin, greek yogurt & protein
Snack (10:15a)
1 Serving Vasolate
Pre-workout ** forgot formula**
1x Ka. 1x scoop Lit-up, 1x erase, 1x Shift
Workout was another deload and felt fantastic
Squats
135/145/165/185/205/235 x10
SLDL
185x10/225x8/245x10/265x10
Bar Bell Shrugs
225x20/245x20/245x20/360x1 (had to show a bro how its done)
Bar Bell overhead press (bar only)
2x50 reps
Farmer walks
80lbs dbs 2 laps around gym..maybe 50 yds
Felt great incredible burn and pumps in shoulders
Post wokout
1x KA
2 Baked Chicken Thigh, 1x Clementine, handful almonds
Dinner
14-16oz ground beef, shredded cheese