Hank's 2nd Run

[RobRegish]

Great job Hank!

New PR's, fantastic. And glad you're liking the new KA too!

[Hank!]

Thanks Rob, \

Took 1 KA, 3 BIU , 1 DHEA about 45 mins before w/o

ate 2 apples about 5 minute pre

Sipped on a 30g protein with 4 servings of BCAA's during

No spotter, just used the squat rack and a shorter bench. Just like you advised.

[Hank!]

Weight 258
BP 105/63
RHR 64

Macros Yesterday were solid
3531 kcals
98g fat
1.2gm choles
3.1gm sodium
320g carb
207g sugar
19g fiber
338g pro

WO
Squats
135x10
225x8
275x8
315x5
475x I could only get to 45 degrees, felt unstable..lost confidence would have been a pr
405x1 t not parallel
315x6
225x8

SLDL Really killing my back
225x8x3

Standing push press
95x10x2
115x10
135x6

Shrugs
315x8x3

Rack Pull and hold
655lbs Held for about 3 secs PR
585lbs hold 6 secs
495lbs hold 10

[Hank!]

Tired as hell

Macros
23669kcals
38g fat
419mg choels
1038mg sodium
394g carbs
42g fiber
133g pro

I will attempt to get protien up to 250 gms tonight..

[RobRegish]

OK Hank sorry to hear about the squat. Strong rack pulls! I'd consider adding an extra rest day at this point..

It will come before this is done. I just have a feeling

[Hank!]

Thanks, I am going to do some cardio today, keep HR in the 120-130 range..its a system reset I have learned and I enjoy the hour I get to read..

I feel great got about 7hrs sleep last night, one more area I really need to work on

[RobRegish]

Wow I feel lousy on less than 8.

I can't imagine less than 7...

[Hank!]

I moslty only sleep about 6-6.5 hrs a night

I can take 5gms of GABA at 10;30 usually fall asleep by 11, dog wakes me at 5:30 .

But usually i am not in bed till 11:30-12 and dog wakes me at 5:30

[sovabrat]

Are you seeing any body transformation yet hank? How far into feast are you?

[Hank!]

Not really Sova, I am having a hard time getting used to the high low calorie deal, and have slacked on cardio

[Hank!]

Macros Yesterday

2494 kcals
143g fat
525mg chole
2.1g Na
254g carb
21g fiber
178g pro

did Cardio burned about 450 cals..really felt crummy

Today

Wt 255

Workout at Lunch was high tempo wtgs/cardio
Run 7 minutes

Incline DB Press/ Close Grip pull down
90x8/185x10
90x8/205x8
95x7/225x6

Standing BB Curls
85x10x3
Standing Push PRess
85x10x3
Tri extension
70x10x3
Lat Machine each set is 8 reps on each grip outer/inner/top ttl 24 reps 3 set 165lbs seriously lights up by Biceps
Push Up ups 25x3 roughly 40 secs for each 25
Weight crunches
Preacher curls with static hold 120lbs

workout duration 48 minutes calories burned 750 (according to HRM)

Burn It up!

[askmass]

The humidity here is badly oppressive at present and Hank is just a few miles up the road from me.

I'm with you Hank on the sleep, too... I'm lucky to get 6 hours a night and need to somehow turn that around, at last. It does not hinder me much in cooler and less humid months, but in the summer it really starts to show and wear me down at times.

[sovabrat]

Not really Sova, I am having a hard time getting used to the high low calorie deal, and have slacked on cardio

Unfortunately, from my experience, you need to add the cardio to see the real fat loss. I don't have a comparison as I did all my cardio on a fasted stomach but it worked. If you cant do it on a fasted stomach try increasing the frequency. If you dont have the time, try doing sprinting sessions or whatever HIIT you can do. I know its tough, but if getting ripped were easy, everyone would walk shirtless

[Hank!]

Macros yesterday

3893 kcals
151g fat
579 choles
2.2gm Na
354g carbs
178g sug
25g fiber
286g pro

Feeling good

Sova, I am with you on the cardio.