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before breakfast was 2 scoops xf whey, ebol, 1 tbsp dark choc peanut butter
breakfast was the leftover pizza from last night
intra i drank 3 scoops recoverpro, 6g citrulline malate, and 3 heaping tsp raz lemonade mix
pwo was 3 sample packets of golden gains, a sample packet of ON 2:1:1, a glass of V8 and ebol
lunch is lean ground turkey, hot sauce, and 2 pieces of string cheese with a bowl of ramen noodles
dinner was bbq chicken pizza again
before bed will be 2 scoops xf whey, 1 tbsp dark choc peanut butter, and ebol

Appreciate the update.

Sleep any better?

RobRegish wrote:Appreciate the update.

Sleep any better?

last night not so well, but the 3 nights before that were great which is why i was surprised i wasnt fully recovered. my chest actually felt better yesterday on a days rest than my legs on 3

Very interesting.

I'd take some notes as to why you slept so well during those 3 days. If nothing else, it may reveal a pattern.

RobRegish wrote:Very interesting.

I'd take some notes as to why you slept so well during those 3 days. If nothing else, it may reveal a pattern.

last night i just couldnt clear my head. ive been using melatonin again to try and start falling asleep around 1230-1 and its been doing a pretty good job.

anyways, hit all the reps again today. weights felt easier as well. didnt really struggle until 185, 205 was tough though.

Squat- 120x10, 145x8, 160x6, 175x6, 185x6, 205x6

Dimel Deadlift- 135x15

Again, excellent work.

Here's a tip that legit works on the SQ/BP:

- Just prior to your heaviest set, load the bar with about 20% to 40%
more weight

- Perform ONE negative

- Lower it at your normal pace. Please do NOT bring it down too slow and burn up energy/glycogen etc.

- Rest a minimum of 5 min. Preferably 10, maybe more

- Perform your set

I wouldn't do this very often as its effects diminish with frequency of use (where have we heard that before?). It works along the same lines as the donut around the bat in baseball. The additional weight of that donut, once removed, increases the force/velocity curve and therefore, power.

before breakfast was 2 scoops xf whey, tbsp dark choc peanut butter, and ebol
breakfast was leftover pizza again
intra drink will be the same
pwo was 8oz almond milk, 4oz 100% cherry juice, 1 scoop lipotropic protein, ebol, 1 tbsp dark choc peanut butter, and some chocolate syrup
lunch is ground turkey and indian sauce and cheddar pretzels
dinner was lean ground turkey with hot sauce and 2 pieces of string cheese, a bowl of ramen, and a bowl of maple granola with enough almond milk to wet it
snack was 2 scoops xf whey
before bed i had 2 scoops xf whey in yogurt with 1 tbsp peanut butter and ebol

hit all the reps again

bench- 95x10, 125x8, 140x6, 150x4, 160x4, 170x4

cable row- 120x10, 160x8, 170x6, 170x4, 170x4, 170x4

i stayed at 170 for the rows because it felt tougher than usual in the beginning. i probably should have bumped up towards the end though.

Wow. This is encouraging...

What the bodyweight again, out of curiosity?

RobRegish wrote:Wow. This is encouraging...

What the bodyweight again, out of curiosity?

i havent weighed myself since before i maxed out. the sides of my stomach seem smaller as ive noticed i have more of a vshape (maybe my lats got bigger?) but the front of my stomach seems a little flabbier. also my chest is firmer, ive lost a good amount of fat off the bottom below my nipples.

Good going then. I see progress on a number of fronts...

before breakfast was 2 scoops xf whey, tbsp dark choc peanut butter and ebol
breakfast is 6 eggs, a bowl of ramen, and a scoop of whey
lunch was 2 turkey burgers(couldnt finish them), 2 scoops xf whey
snack was 1 tbsp dark choc peanut butter and ebol
i had a big bowl of maple granola with some almond milk afterwards
dinner is breaded and baked chicken parm and cinnamon bun ice cream
before bed was 2 scoops xf whey, ebol, tbsp dark choc peanut butter

feeling kind of sick today. didnt finish my breakfast or lunch. feel shitty in general.

Sorry to hear that man. Hopefully it's a 24 hr thing!

RobRegish wrote:Sorry to hear that man. Hopefully it's a 24 hr thing!

seems like just a rough morning. im feeling better after the granola.