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I was out of town the past couple days. I'll be sure to update everything soon.

My macros for Tuesday:
Calories: 2005
Fat: 114 g
Carbs: 18 g
Protein: 227 g

On Wednesday and Thursday I went out of town for a couple baseball games. The seats were in the all you can eat section, so my calories were high. Approx. 3500 each day with plenty of carbs. Since I'm in the 1st two weeks a Feast, I can get away with this. Things were back on track yesterday.

Fridays Macros:
Calories: 2795
Fat: 171 g
Carbs: 117 g
Protein: 218 g

Yesterday I did a quick Lactic workout. All exercises done on machines.

Chest Press: 110 x 15, 15, 15
Lat Pulldown: 90 x 15, 15, 15
Leg Extension: 110 x 12, 12, 12
Leg Curl: 110 x 12, 12, 12
Shoulder Press: 70 x 12, 12, 10
Lat Pulldown: 90 x 15, 15, 15
Abdominal Crunch: 110 x 15, 15, 15
Back Extension: 170 x 15, 15, 15

Exercises were performed as a circuit with 2 minutes rest between circuits. This workout was tough. When you're not used to doing circuits, your muscles start to burn pretty quick.

I almost forgot. I did a quick cardio session on Tuesday. Went out for a quick 2 mile run when I got home from work. Around 14 miinutes. Felt amazing. Synthagen and running are perfect together. I don't run that much, but I'm excited to do a 5k in a few weeks. I see a PR coming, and I don't even train for races.

Saturday I just did some cardio. About 4 miles. We don't get that many warm, sunny days around here so I took advantage. I took 5 caps MPS before my run, and another 5 caps before my biggest meal of the day.

Feast Workout #5

Time: Sunday, May 20th - 6:30 a.m.
Pre: 5 caps Mass Pro Synthagen
Intra: Water/Lemon Mixture
Post: 2 scoops protein

Decline Bench Press Warm Ups: 10 x 95, 8 x 125, 6 x 155, 4 x 175, 2 x 195

Decline Bench Press Static Holds: 15 sec x 305, 15 sec x 335 <-- PR - Woohoo!
rest 5 minutes between holds

EDT Block 1:
Dips: BW x 12, 12, 12, 10, 9, 8
superset with
1-Arm DB Row: 55 x 12 (e.s.), 12, 12, 10, 10, 10
rest 1 minute between sets

Seated Shoulder Press Static Holds: 15 sec x 195, 12 sec x 245 <-- another PR!
rest 5 minutes between holds

EDT Block 2:
Incline DB Curls: 25's x 12, 12, 12, 10, 10, 10
superset with
Overhead DB Extension: 40 x 12, 12, 12, 10, 10, 10
rest 1 minute between supersets

Fantastic workout! PR's all over the place. When I first tried 245 on my second static hold, I pushed the bar and it didn't even come close to moving. So I sat there for a few seconds and really focused on what I was doing. On my 2nd attempt it shot right up. That's a big step for me. I've always had a hard time concentrating on what I'm doing.

I'm changing my diet up for the next few weeks. I was doing low carb (under 40 g/day), except for one day a week. I'm going to bring carbs back in to my diet. I want to take full advantage of my strength gains and muscle building. The carbs will help with that, because I have a hard time getting the calories in if I'm only consuming protein and fat.

Yesterday was a rest day. This morning I did a little cardio in a fasted state. 4 miles in under 30 minutes. Not bad for my 6th time doing cardio this year. Man I love Synthagen.

It's been a few days.

Wednesday was a rest day.

Thursday I did Feast Workout 6. I worked out in the evening instead of my typical early morning workout. Not a big fan.

Feast Workout 6

PRE: 5 caps MPS
INTRA: water/lemon
POST: Dinner

Rack Pull Static Holds: 15 sec 375, 15 sec x 405
rest 4 minutes between holds

EDT Block 1:
Squat: 175 x 12, 10, 10, 10, 10
superset with
Stiff Legged Deadlifts: 225 x 12, 10, 10, 10, 10
rest 1 minute between supersets

Seated Calf Raise Static Hold: 15 sec x 205, 16 sec x 205
rest 3 minutes between holds

Seated Leg Curl: 145 x 6, 6
rest 1 minute between holds

EDT BLOCK 2:
Decline Crunch: 25 x 12, 12
superset with
Hyperextension: 10 x 12, 12
rest 1 minute

I had to cut EDT BLOCK 2 short. The gym got really busy. Plus, I'm always looking for an excuse not to do AB work. My last favorite stuff to do.

YESTERDAY: 4 mile run outside. About 32:00. It was really hot outside, but I felt pretty good.

I've been seriously considering getting my but to the gym at 6am before I go to work. Do you find that works better for you? Why?

Dragon wrote:I've been seriously considering getting my but to the gym at 6am before I go to work. Do you find that works better for you? Why?

Mornings are the best. When I first wake up is when I have the most energy. Also, I get my workout done and out of the way. If I"m going to save it for the evening, then a ton a reasons come up why not to workout. That doesn't usually happen for lifting, but it sure does for cardio. And another good reason is that the free weight section of my gym is PACKED in the evening! I go in the morning, and it's just me and one or two other guys.

Feast Workout #7

When: Sunday, May 27th
Pre: 7 caps MPS

Decline Bench Press Warmups: 10 x 95, 8 x 125, 6 x 155, 4 x 175, 2 x 195
Decline Bench Press Static Holds: 15 sec x 305, 15 sec x 345 <-- PR
rest 3 minutes between holds

EDT BLOCK 1:
Dips - 50 x 5, 5, 5, 5, 5, 4
superset with
1-Arm DB Row - 85 x 6 (e.s.), 6, 6, 6, 6, 6
rest 3 minutes between supersets

Seated Shoulder Press Static Hold: 15 sec x 215, 15 sec x 245 <-- PR
rest 3 minutes between holds

EDT BLOCK 2:
Incline DB Curls - 40's x 6, 6, 6, 6, 6, 6 <--PR's
superset with
Overhead DB Extension - 65 x 6, 6, 6, 4, 5, 5
rest 3 minutes between supersets

Good workout!

I also had 3 MPS before a BBQ, and another 4 MPS before I had some Ice Cream

Yesterday I did a quick 30 minute workout.

Cable Pushdown - 70 x 15, 15, 15, 15, 15
superset with
Cable Curl - 60 x 15, 15, 15, 15, 15
rest 1 minute between supersets

Cable Tricep Extension (rope) - 55 x 15, 15, 15, 15
superset with
Cable Upright Row (EZ) - 60 x 15, 15, 15, 15
rest 45-60 seconds between supersets

Cable Crossovers (high pulley) - 35's x 15, 15, 15
rest 1 minute between sets

I took 4 caps MPS preworkout