Back for Round 4

MSR9889 · Post by **MSR9889** » Thu May 19, 2011 12:38 pm

i do the hot/cold showers sometimes when my back is stiff and im going to hit the chiropractor as soon as i have both a car and time to go in the same day. also playing basketball is kind of like hiit for me, but i havent been able to go this week because of work. also i workout with my friend who does longer training sessions than me so ill probably do some light jogging after my workouts while hes still going.

took ec before breakfast
breakfast was 4 eggs and turkey bacon ~580 calories
took ec with lunch
lunch was 4 eggs, 4 egg whites, 1 scoop whey, 1 cup greek yogurt ~740 calories
dinner was 8 eggs, 1 serving mixed nuts, and 2 scoops whey ~950 calories

total calories ~2270

nothing but eggs in the house today, about to go shopping

MSR9889 · Post by **MSR9889** » Thu May 19, 2011 12:40 pm

how would the sled dragging and wheelbarrow pushing facilitate recovery, out of curiosity? ive always thought of sled dragging as a relatively intense/draining exercise.

also i just read your post about warm ups and im going to try that starting tomorrow with my bench. im also going to try using a closer grip and force myself to get used to it.

MSR9889 · Post by **MSR9889** » Fri May 20, 2011 1:10 pm

another good workout today. still not hitting the weights id like to but its progress.

bench- 95x5, 135x2, 145x2, 155x5, 165x1, 165x5, 165x5, 165x5, 155x4

db shoulder press- 30x5, 45x5, 45x5, 45x4

vbar pushdowns- 70x5, 75x3 and 50x5

MSR9889 · Post by **MSR9889** » Fri May 20, 2011 1:15 pm

took ec, reduction pm, xfactor and ultima preworkout
intra drank 3/4 scoop atomic 7 and 24g bcaas with 4g citrulline malate
pwo took 2 scoops ONE and 1 scoop whey ~260 calories
lunch was 4 turkey burgers and 8 eggs ~1200 calories

MSR9889 · Post by **MSR9889** » Sun May 22, 2011 10:29 pm

worked all day today. gonna be starting me next run soon as i finish off the meat in my fridge. rob, should i rerun the program you gave me, or is 3.0 different from that? or should i run the 2.0 strength program while cutting? i havent really gotten into reading 3.0 yet.

my goals start with 6 pack <- increase bench <- increase strength in general

MSR9889 · Post by **MSR9889** » Tue May 24, 2011 1:29 pm

MSR9889 wrote:worked all day today. gonna be starting me next run soon as i finish off the meat in my fridge. rob, should i rerun the program you gave me, or is 3.0 different from that? or should i run the 2.0 strength program while cutting? i havent really gotten into reading 3.0 yet.

my goals start with 6 pack <- increase bench <- increase strength in general

decent workout today. lately i keep waking up constantly throughout the night and im not sure why.

squats- 95x5, 135x5, 185x3, 200x1, 215x1, 230x1, 230x5, 230x5, 230x5, 230x1
last set my back was hurting so i stopped

hanging knee raises- 15, 15

decline crunches- 10

twisting crunches- 6