Geared up for 3.0

[RobRegish]

good workout today i guess. little tired, my upped forearms (braccialis?) got pumped up and tired out quick making it really hard to pull. my left lower ab was bothering me during deadlift. up until not its been my right side bothering me. had a really good pump going though.

lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8

t-bar rows- 70x8, 70x8, 70x8

deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.

incline db curls- 30x10, 30x6

"good workout today..."

I'd like everyone to take note of this....

LESSON: Matt instinctively knew, that he had milked Feast dry. He correctly read the signs of over-training, that his body was giving him. As a BP veteran, he knew it was time to transition to Cruise.

In a matter of what, 1 or 2 workouts?, he feels that once again he is having good workouts and has a new outlook on his training.

This is something that will come with time, likely takes a run or two to get down but is uber-important. BP "teaches" you how to be in touch with your physiology. You will know, much as Matt did, when and how to make all the right moves, at the right time.

FANTASTIC work Matt, and a great example of how today you are THAT much better, than you were just a year ago...

[RobRegish]

good workout today i guess. little tired, my upped forearms (braccialis?) got pumped up and tired out quick making it really hard to pull. my left lower ab was bothering me during deadlift. up until not its been my right side bothering me. had a really good pump going though.

lat pulldown- 100x10, 130x5, 150x2, 180x8, 180x8, 170x8

t-bar rows- 70x8, 70x8, 70x8

deadlift- 135x5, 185x5, 225x5, 275x6
stopped after 6 reps because of my ab, didnt want to push things. also did all the reps with a double overhand grip. i think im going to start bringing my straps and continue doing them that way.

incline db curls- 30x10, 30x6

"good workout today..."

I'd like everyone to take note of this....

LESSON: Matt instinctively knew, that he had milked Feast dry. He correctly read the signs of over-training, that his body was giving him. As a BP veteran, he knew it was time to transition to Cruise.

In a matter of what, 1 or 2 workouts?, he feels that once again he is having good workouts and has a new outlook on his training.

This is something that will come with time, likely takes a run or two to get down but is uber-important. BP "teaches" you how to be in touch with your physiology. You will know, much as Matt did, when and how to make all the right moves, at the right time.

FANTASTIC work Matt, and a great example of how today you are THAT much better, than you were just a year ago...

[MSR9889]

been busy all weekend. havent counter calories but ive ate relatively healthy.

breakfast is 5 egg whites, 2 eggs, 1/2 cup ezekiel cereal, 1 tbsp agave, 1/2 cup almond milk, 1 cup mixed berries, 1 cup 100% grape juice, 1 scoop pure synergy superfoods -- 13g fat, 122g carbs, 54g protein
lunch will be 4 fiber one brownies, 1 scoop trutein -- 13.5g fat, 75g carbs, 27g protein
will take xfactor and reduction pm preworkout
intra i drank 18g bcaas, 4g citrulline malate
pwo i took 3 scoops ONE, 1 scoop whey -- 2g fat, 39g carbs, 23g protein
dinner is 1 cup brown rice, mixed stirfry veggies, 4 egg whites, 2 tbsp sesame ginger sauce, 1 scoop trutein -- 11g fat, 110g carbs, 59g protein

total -- 39.5g fat, 446g carbs, 163g protein

[RobRegish]

Keep up the GREAT work, Matt!

[MSR9889]

last fridays leg workout. my hamstrings were still sore from doing deadlifts but my back felt fine.

squats- 95x5, 135x6, 185x8, 185x8, 185x8, 185x8

leg extensions- 170x10, 170x10, 170x10

superset with hamstring curls- 150x10, 150x10, 150x10

seated calf press- 90x10, 180x15, 180x12

had to get going so i just did 2 sets of high reps for calf press.

[MSR9889]

did my chest and shoulders today. my hand was bothering me like it was a couple weeks ago when i couldnt do dips. i dealt with the pain but my chest felt really weak on flat bench. i also felt kind of sick all day today, not sure why. sleep last night wasnt great, but its been better than it has been lately. everything else felt fine and i had a great pump in my arms.

bench- 95x5, 135x2, 135x5, 155x3, 135x8, 135x6

seated db bench- 40x8, 40x8, 40x7
did these with about 2 minutes rest between sets

rope pushdowns- 60x10, 100x9
did these with a quick burst down, pause at the bottom with full wrist rotation, and slow return

v-bar overhead pushdown- 55x9, 55x8, 55x6, 55x4
my last rep of each i did a slow negative/hold

superset with side lateral db raises- 20x10, 15x10, 10x11

i did all the pushdowns and lateral raises with basically no rest between sets, only taking time to walk from the machine to the dumbbells.

mixed it up since i havent hit shoulders like this in a while and my hand was bothering me.other than my bench, it was a good workout overall.

[MSR9889]

tired again today. have to be up at 430 all this week for work.

breakfast is 4 egg whites, 2 slices multigrain bread, 1 cup mixed berries, 1 cup 100% grape juice, 2 tbsp almond butter, 1 scoop pure synergy superfoods -- 20.5g fat, 114g carbs, 66g protein
lunch will be 2 scoops trutein, 1 cup chocolate granola, 1 serving craisins -- 15g fat, 114g carbs, 56g protein
dinner is 4 servings baby romaine, 2 lean chicken burgers, 3 servings craisins, 2 tbsp ranch, and hot sauce -- 5g fat, 114g carbs, 46g protein

total -- 40.5g fat, 342g carbs, 168g protein

[RobRegish]

did my chest and shoulders today. my hand was bothering me like it was a couple weeks ago when i couldnt do dips. i dealt with the pain but my chest felt really weak on flat bench. i also felt kind of sick all day today, not sure why. sleep last night wasnt great, but its been better than it has been lately. everything else felt fine and i had a great pump in my arms.

bench- 95x5, 135x2, 135x5, 155x3, 135x8, 135x6

seated db bench- 40x8, 40x8, 40x7
did these with about 2 minutes rest between sets

rope pushdowns- 60x10, 100x9
did these with a quick burst down, pause at the bottom with full wrist rotation, and slow return

v-bar overhead pushdown- 55x9, 55x8, 55x6, 55x4
my last rep of each i did a slow negative/hold

superset with side lateral db raises- 20x10, 15x10, 10x11

i did all the pushdowns and lateral raises with basically no rest between sets, only taking time to walk from the machine to the dumbbells.

mixed it up since i havent hit shoulders like this in a while and my hand was bothering me.other than my bench, it was a good workout overall.

Way to power through it, Matt!

Can't keep a good man down...

[MSR9889]

feel exhausted again today. ive been waking up 3-4 times a night to go to the bathroom even without drinking much water before going to bed. might go to the gym later today depending on how i feel this afternoon.

breakfast is 3 eggs, 4 slices multi grain bread, 4 tbsp reduced sugar jam, 1 scoop pure synergy superfoods -- 18.5g fat, 107g carbs, 42g protein
lunch is 2 servings dark chocolate granola, 2 scoops trutein -- 15g fat, 84g carbs, 58g protein
pwo was 1 scoop trutein, 1 sample packet cellmass, 3/4 cup 100% grape juice -- 1.5g fat, 42g carbs, 23g protein
dinner is 5 oz chicken, 1/2 cup brown rice, 4 servings mixed veggies, 3 tbsp sesame ginger cause, 1 tsp almond butter -- 3g fat, 101g carbs, 42g protein

total -- 38g fat, 334g carbs, 165g protein

[RobRegish]

Could be a sign Matt. You've had some incredible success, stringing these workouts together. Some extended time away MAY be in order.

Let's play this by ear. Might be an abberation, might be something else.

[MSR9889]

Could be a sign Matt. You've had some incredible success, stringing these workouts together. Some extended time away MAY be in order.

Let's play this by ear. Might be an abberation, might be something else.

sleep has just been awful lately. i can fall asleep fine but im constantly waking up in the middle of the night to go to the bathroom. i wake up less now that i keep my room cooler, but the bathroom trips still keep me from getting a solid nights sleep. last night i dozed off around 9 and woke up at 10 thinking i had been asleep for hours.

[MSR9889]

so seemingly against all odds, i had a great workout today. i felt awful all day (all week actually), tired and stiff. had a great pump again and numbers were much improved from my last workout for the most part.

took xfactor and reduction pm preworkout
intra drank 18g bcaas, 6g citrulline malate

deadlift- 135x10, 185x5, 225x5, 275x8, 280x8, 285x8
used straps for my working sets so i could do a double overhand grip. i like the balance better

lat pulldown- 100x10, 130x5, 170x1, 1708, 170x8, 170x7
got the same reps as last workout doing these after deadlifts instead of before. still limited by my upper forearm and my grip slightly hurt me.

cable rows- 140x6, 130x8

incline db curls- 30x8, 30x7, 30x6

shrugs- 135x10, 185x7, 185x8 drop set to 135x7

also did 2 holds in a top range pull up position for as long as i could just to work my forearms more.

so again, good workout. my abs are getting much more sore from deadlifts than they ever have before and i dont know why. towards the end of my sets i can feel them getting pumped and its approaching the feeling ive been getting when doing ab extensions thats been causing me to stop doing sit ups.

[MSR9889]

took focus xt before breakfast
breakfast was 1 egg, 3 egg whites, 2 servings ezekiel cereal, 2 tbsp agave, 1 scoop trutein, 1 scoop pure synergy superfoods -- 12g fat, 116g carbs, 67g protein
lunch will be 3 servings dark chocolate granola, 2 scoops trutein -- 21g fat, 121g carbs, 61g protein
dinner is 4oz chicken, 4 servings mixed veggies, 3 tbsp thai peanut sauce, 1 serving craisins -- 6g fat, 90g carbs, 35g protein

total -- 39g fat, 227g carbs, 163g protein

[RobRegish]

so seemingly against all odds, i had a great workout today. i felt awful all day (all week actually), tired and stiff. had a great pump again and numbers were much improved from my last workout for the most part.

took xfactor and reduction pm preworkout
intra drank 18g bcaas, 6g citrulline malate

deadlift- 135x10, 185x5, 225x5, 275x8, 280x8, 285x8
used straps for my working sets so i could do a double overhand grip. i like the balance better

lat pulldown- 100x10, 130x5, 170x1, 1708, 170x8, 170x7
got the same reps as last workout doing these after deadlifts instead of before. still limited by my upper forearm and my grip slightly hurt me.

cable rows- 140x6, 130x8

incline db curls- 30x8, 30x7, 30x6

shrugs- 135x10, 185x7, 185x8 drop set to 135x7

also did 2 holds in a top range pull up position for as long as i could just to work my forearms more.

so again, good workout. my abs are getting much more sore from deadlifts than they ever have before and i dont know why. towards the end of my sets i can feel them getting pumped and its approaching the feeling ive been getting when doing ab extensions thats been causing me to stop doing sit ups.

TERRIFIC, Matt!

On the abs being sore during deads, that's a GREAT sign. Every conscious effort should be made to SQUEEZE them, as they convey power from your legs, through your torso to the upper back/body - and vice versa on the Squat!

Do take care, to ensure they're completely recovered before squatting/deadlifting again!