Phrogg's First BP Run

[Phrogg]

yeah my squats seemed to already suffer from only running on an apple and a tbsp of PB.

[Phrogg]

Diet was good yesterday. About 1400 cals from veggies, fruits, nuts, and olive oil. Damn I want a steak right about now.

[Phrogg]

Rob what do you think about LGs anadraulic state for feast phase? Looks pretty solid, and Im hearing great reviews.

[RobRegish]

Honestly unfamiliar with it. Is it a PH?

[Phrogg]

Pre workout No/test booster. On bbing.com

[Phrogg]

Workout today

Bench- warmup 135x10, 135x9 (warmups)
Machine shoulderpress- 70x10, 70x10 (warmups)

Working sets, 1 minute rest in between-
set1 145x8, 70x10
set2 145x8, 60x8
set3 135x8, 60x5--->50x5
set4 135x7, 50x8

Wow, im definately feeling the effects of the reduced cals/protien. Holy crap, I was able to do 185x4 clean prior to this and maybe 155x10-12. famine is definatel taking a tole on my lifts.

CGBP (dont have a decline bench) 4 sets at 115 for 8-10 reps

skull crushers- 4 sets of 65x8-10

Cable crossovers superset with tricep pushdowns- 50 lbs each hand x10---> 80x10 tricep push downs. 4 total supersets.

DB front raises - 25lbs each hand 10 reps per arm, 4 sets

DB side raises- 15lbs each hand 10 reps per arm superset with 10 pushups, 3 sets


LISS cardio on treadmill 30 min @ 165-175 heart beats




Diet

Meal 1 1 organic WW english muffin, 1 tbsp PB, 1 organic pear
meal2 1 WW tortilla made into a wrap with 1 tbsp PB, and half a banana, and a handfull of carrots
meal3 banana
meal4 2 acorn squashes, 1 large salad, with olive oil and vinegar

green tea/ goodearth tea drank throughout the day. I dont think I got in enough cals...may eat some peanuts before bed.

This sucks so far. Lifts are down, I feel like crap, and ive lost some weight. but all is well...2 more days like this and Im back to scarfin down the cals. I want steak so bad right now...(im usually a carnivor with the added sweet potato for carbs) Cant wait for the FEAST!

[RobRegish]

Right on track Phrogg. Good job sticking to the plan..

[Phrogg]

Alright, last day of famine. Yesterdays diet was good and I ran 4.5 miles. 1350cals from whole grains, nuts, fruits, and veggies. Today breakfast was 2 slices of WW toast, an apple and a cup of green tea. Ive learned I can brew the green tea super strong in a small amount of water, cool it down , and then slam it. Im going to finish up today strong...hopefully. I have work right after school until 7 oclock after which ill workout. One question, Rob so I take 1 KA with my morning breakfast tomorow?

[RobRegish]

If that's your first day of Feast then yes.

You want to take your KA doses at your highest CARB meal(s) of the day, with some protein of course.

Doing so will allow the ecdy, 4Hiso and creatine to absorb maximally into the muscle cell..

[Phrogg]

How many caps is a dose of KA gen 5? 1 cap?

[RobRegish]

It's 1 cap per dose yes..

The caps are bigger this time around, as there is even more RCE + 4 HIso I think. AskMass would know...

Getting some rave reviews too. The original set a high standard and the latest stuff is just that much more potent.

[Phrogg]

YES, I made it! Day 1 of feast! This morning I woke up and had 1 cup oats, 2 yogurts, 2 tbsp PB, 1 scoop of whey, and 1 cap KA gen 5. Man it feels good. Almost 800 cals. I didnt want to take my gainer shake for breakfast seeing I was starving and I wanted some real food. Ill be back later and post up the rest of my meals.
Workout yesterday went like this

5/5/10

Squats- 135x15, 185x10(warmups)
Cable rows- 100x10, 100x10(warmups)

Set1- 205x14-140x10
Set2- 205x14-140x11
Set3- 205x12-130x12
Set4- 205x12-130x11
Set5- 185x17-120x14

I almost died here, but then I pushed on.

Super set Leg extension and pullups 130x12-BWx10 (4 supersets)

One Leg Bench Lunges with 40s superset with 1 arm DB rows- 8 reps each leg then-65x12 DB rows (3 supersets)

Ezbarl curls 55x12-14 (3 sets)

Incline DB curls 20sx12-15 (3 sets)

Preacher curls 55x10-12 (3 sets)


No cardio afterwards. Went home...ate a salad and some peanuts, then went to bed.

[RobRegish]

Way to go Pfrogger!!

You made it man, you made it. Congratulations.. Now my friend, the big payoff.

And we'll be right here with you every step of the way. Relax, rest and dream big... b/c you're about to accomplish some BIG things!

[Phrogg]

cant wait man. So during these 3 rest days can I do a little cardio? Such as biking, basketball ect?