Hey Hank!
How is this cut going? I notice you lose 3.5 pounds in 2 days. Mostly fat I hope!
My next run will be a cut, program design by TFOF themselves so I am very interest in your progress.
It would be appreciate if you could give me a quick review when you get a chance.
Hanks 3RD run going for the cut
Going well
Been busy at work so posting is difficult but next week is last week of feast, I will et you know finals.
I have changed workouts a bit, doing some lighter and more explosive reps..gets HR up fast and the pumps are incredible
Yesterday
squats 225x10x5
leg curls 110x20x5
Leg press 300 x 20x 5
deads 275x10x2//225x10x2
no rest
lol
forgot formula AM SORE
Been busy at work so posting is difficult but next week is last week of feast, I will et you know finals.
I have changed workouts a bit, doing some lighter and more explosive reps..gets HR up fast and the pumps are incredible
Yesterday
squats 225x10x5
leg curls 110x20x5
Leg press 300 x 20x 5
deads 275x10x2//225x10x2
no rest
lol
forgot formula AM SORE
HIIT today
60 secs work
90 secs rest
repeat 10x
Work run // 90 secs rest at 2.2 // 1.5 incline
1 @ 7.8/2.5 incline
2 @ 8.2/2.5 incline
3 @ 9.2/1.5 incline
4 @ 7.2/3.0 incline
5 @ 8.0/3.0 incline
6 @ 7.2/8.0 incline
7 @ 7.8/8.0 incline
8 @ 6.6/13 incline
9 @ 6.2/15 incline
10@ 5.5/15 incline
575 calories burned..legs like the jello
60 secs work
90 secs rest
repeat 10x
Work run // 90 secs rest at 2.2 // 1.5 incline
1 @ 7.8/2.5 incline
2 @ 8.2/2.5 incline
3 @ 9.2/1.5 incline
4 @ 7.2/3.0 incline
5 @ 8.0/3.0 incline
6 @ 7.2/8.0 incline
7 @ 7.8/8.0 incline
8 @ 6.6/13 incline
9 @ 6.2/15 incline
10@ 5.5/15 incline
575 calories burned..legs like the jello
Thanks scooter, I will try that.scoooter wrote:may I suggest some core style yoga breathing technique as a possible preventative measure
I hadnt had a nosebleed that bad since the time i broke my nose.
I did a solid chest workout on Tuesday, went up to 95lb DBs on my incline press and just avoided decline press all together
Nice lower workout today
some highlights
810lbs on the leg press for 3 reps (top range)
600a 2DCP 1 HEAT / 2 tbol trib/6 cbol creatine/200mg caffeine
615a 16 oz coffee 3 tbs Half and half
645a 2 Eggs, 2 Canadian Bacon, Kraft Cheese, Lite English muffin
830a 16 oz coffee 3 tbs Half and half
10a 1 Cup Greek yogurt (lowfat) .5 cup bluberries , 1scoop Isology
1145a 1 handful spinach, 6 oz flank steak, 25 grams feta, kens lite dressing
1230p 2DCP 1 HEAT / 2 tbol trib
115p P-Bol
130p LitUP
2p Peri workout drink 30gms pro/75gms carbs
2 Workout Legs Day
5 Sets Squats 225x8/leg curls 120x10x5/leg extensions 150lbs x 20x3/ leg press (weight on press) 370x10/530x8/620x6/810x3(top range). ran out of time
3p Almond milk and Wheyology
530p 2DCP 1 HEAT /
6p Dinner 1 handful spinach, 6 oz flank steak, 25 grams feta, kens lite dressing
7p 4 girlscout cookies >thanks a lots<
830 Bowl of ceral and lowfat milk
*est
2866 cals consumed
450 burned
240 carbs
224g pro
Feeling great nice and warm all day, though i was a little disappointed in my workout however looking back seems like i had okay volume
some highlights
810lbs on the leg press for 3 reps (top range)
600a 2DCP 1 HEAT / 2 tbol trib/6 cbol creatine/200mg caffeine
615a 16 oz coffee 3 tbs Half and half
645a 2 Eggs, 2 Canadian Bacon, Kraft Cheese, Lite English muffin
830a 16 oz coffee 3 tbs Half and half
10a 1 Cup Greek yogurt (lowfat) .5 cup bluberries , 1scoop Isology
1145a 1 handful spinach, 6 oz flank steak, 25 grams feta, kens lite dressing
1230p 2DCP 1 HEAT / 2 tbol trib
115p P-Bol
130p LitUP
2p Peri workout drink 30gms pro/75gms carbs
2 Workout Legs Day
5 Sets Squats 225x8/leg curls 120x10x5/leg extensions 150lbs x 20x3/ leg press (weight on press) 370x10/530x8/620x6/810x3(top range). ran out of time
3p Almond milk and Wheyology
530p 2DCP 1 HEAT /
6p Dinner 1 handful spinach, 6 oz flank steak, 25 grams feta, kens lite dressing
7p 4 girlscout cookies >thanks a lots<
830 Bowl of ceral and lowfat milk
*est
2866 cals consumed
450 burned
240 carbs
224g pro
Feeling great nice and warm all day, though i was a little disappointed in my workout however looking back seems like i had okay volume
Hey all here is a little update .
I was struggling with the nose bleed for a good 5 days. Went to my Dr. (for annual physical) and he checked it out ands said it was most likley a burst capillary up higher in my nostril and said to chill for a week or two, not pick my nose, use humidifier etc. If that failed he recommend an ENT. Good news is that all is well, no issues for a few days now. I just need to remember to breathe doing declines.
Real life has been very hectic for me the last 2 weeks so I haven't dedicated much time to updating here fro that i apologize
some cliff notes
Weight down to 257lbs . Leaner
Work capacity increased, strength maybe a slight increase focus has been on capacity
The formula works PERIOD but it tastes bad
EBol vs KreAnabolyn tough to say. KA = more dramatic changes (quicker)
I think EBOL may have some had a hand in helping me lose some fat.
I would love to see what ever is in KA minus the creatine so that I could take with creatine nitrate
In cruise now but not running a program. typically in cruise I do coninue to lift but I stay out of the 80-90% max most of the time. I consider this healing time. In cruise I normally get back to some fitness classes at the Y, casual biking , ect. Goals for this cruise are to to get my aerobic capacity back up, and take it easy on my back (which i keep tweeking).
thanks all
I was struggling with the nose bleed for a good 5 days. Went to my Dr. (for annual physical) and he checked it out ands said it was most likley a burst capillary up higher in my nostril and said to chill for a week or two, not pick my nose, use humidifier etc. If that failed he recommend an ENT. Good news is that all is well, no issues for a few days now. I just need to remember to breathe doing declines.
Real life has been very hectic for me the last 2 weeks so I haven't dedicated much time to updating here fro that i apologize
some cliff notes
Weight down to 257lbs . Leaner
Work capacity increased, strength maybe a slight increase focus has been on capacity
The formula works PERIOD but it tastes bad
EBol vs KreAnabolyn tough to say. KA = more dramatic changes (quicker)
I think EBOL may have some had a hand in helping me lose some fat.
I would love to see what ever is in KA minus the creatine so that I could take with creatine nitrate
In cruise now but not running a program. typically in cruise I do coninue to lift but I stay out of the 80-90% max most of the time. I consider this healing time. In cruise I normally get back to some fitness classes at the Y, casual biking , ect. Goals for this cruise are to to get my aerobic capacity back up, and take it easy on my back (which i keep tweeking).
thanks all
