Geared up for 3.0

[MSR9889]

took ec, ebol and 1 tsp peanut butter before breakfast --- 2 2/3g fat, 1g carb, 1g protein
breakfast was 1 cup ezekiel cereal, 1 scoop whey, 2 eggs, glass of V8 -- 16g fat, 91g carb, 53g protein
took ebol and 2g fish oil before lunch -- 2g fat
lunch was 2 servings mini wheats, 1 scoop whey, 1/3 cup craisins -- 4g fat, 125g carb, 31g protein
took ebol and 1 tsp peanut butter before dinner -- 2 2/3g fat, 1g carb, 1g protein
dinner was 6oz chicken, 3 servings mixed veggies, 3 tbsp sesame geinger sauce, 1 carb conscious supreme protein bar, 1 tbsp canadian honey -- 10.5g fat, 129g carb, 63g protein

total -- 37.83g fat, 347g carb, 149g protein

[MSR9889]

took ec before breakfast
breakfast was 2 eggs, 1 cup ezekiel cereal, 1 tbsp raspberry agave, 1/2 cup rice milk -- 15g fat, 133g carbs, 29.5g protein
will take slinsane and ec before lunch
lunch will be 4 slices high fiber bread, 4 tbsp canadian honey -- 6g fat, 148g carbs, 16g protein
took xfactor, ebol, ultima 1 hour preworkout
drank formula 1/3 pre, 1/3 intra, 1/3 post with ebol-- 0g fat, 72g carb, 36g protein and 30g leucine
dinner was ebol, 12oz chicken, 4 servings mixed veggies, 4 tbsp ranch, 2 slices high fiber bread, 3 tbsp chocolate cips, 1 tbsp canadian honey-- 26.5g fat, 136g carb, 101g protein

total- 47.5g fat, 489g carb, 182g protein

forgot to include the carbs from the formula so i went over by a lot. tomorrow starts calorie cycling at 85% though, so not a big deal.

[RobRegish]

I see where you've more or less settled on Ebol as your preferred Ecdy, Matt.

If so, good for you!

Can you please share here, why you prefer it and more importantly, what it's doing for you?

I rather like both sides of the fence being represented. No direct comparison to Kre-Anabolyn/other Ecdy necessary. Would just like to refine the merits of Ebol such that it'll help me/us provide guidance for those on the fence.

To each his (or her!), own...

Thanks so much!

[MSR9889]

I see where you've more or less settled on ebol ecdy as your preferred Ecdy, Matt.

If so, good for you!

Can you please share here, why you prefer it and more importantly, what it's doing for you?

I rather like both sides of the fence being represented. No direct comparison to Kre-Anabolyn/other Ecdy necessary. Would just like to refine the merits of ebol ecdy such that it'll help me/us provide guidance for those on the fence.

To each his (or her!), own...

Thanks so much!

its just a matter of what i can get cheapest. my first run with ebol gave me my biggest gains, but my 3rd run using KA got me to my strongest point (however i ended up going backwards after hitting new PRs, which ill credit to sleeping problems).
i can get 3 ebol for $100 shipped. if askmass (john?) wants to match that for 3 KA, ill gladly make the switch or at least alternate

[MSR9889]

another awesome workout today. decided to go with the split/rotation of 1 workout deadlifting/leg extensions and 1 workout squat and hamstring curls.

deadlift- 135x5, 185x5, 225x3, 275x2, 315x2

rack pull- 405x1, 425x6s, 455x10s
started with the bar 2 inches lower than last time. also used my old straps and they held up much better. 455 was tough to lift but i could hold it for a good while. i dont know how much more than that i can lift, but im sure i can hold it longer next time.

deadlift- 275x6, 275x5, 275x5, 275x5, 265x4

superset with leg extensions- 170x8, 170x8, 170x8, 170x6, 150x7

seated calf press- 90x15, 180x10, 270x5, 360x5s, 360x5s

stiff leg deadlift- 185x8, 205x7

cable crunches- 110x8, 110x8

ab extensions- 8, 7

stopped abs because i felt like i was going to pull a muscle or cramp up doing the ab extensions.

[MSR9889]

first day of calorie cycling today.

took EC, ebol and 1 tsp peanut butter before breakfast -- 2 2/3g fat, 1g carb, 1g protein
breakfast was 1 cup odwalla supergreens juice, 1 cup ezekiel cereal, 1 scoop trutein -- 7g fat, 109g carbs, 40g protein
will take EC mid morning and ebol before lunch with 2g fish oil - 2g fat
lunch will be 1 cup ezekiel cereal, 1 cup greek yogurt, 1 scoop UP 2.0 -- 18g fat, 115g carbs, 48g protein
will take ebol and 1 tsp peanut butter before dinner -- 2 2/3g fat, 1 g carbs, 1g protein
dinner is 4oz chicken breast, 3.5 servings stir fry veggies, 3 tbsp orange sauce -- 7.5g fat, 66g carbs, 33g protein

totals -- 39.83g fat, 292g carbs, 133g protein

[RobRegish]

another awesome workout today. decided to go with the split/rotation of 1 workout deadlifting/leg extensions and 1 workout squat and hamstring curls.

deadlift- 135x5, 185x5, 225x3, 275x2, 315x2

rack pull- 405x1, 425x6s, 455x10s
started with the bar 2 inches lower than last time. also used my old straps and they held up much better. 455 was tough to lift but i could hold it for a good while. i dont know how much more than that i can lift, but im sure i can hold it longer next time.

deadlift- 275x6, 275x5, 275x5, 275x5, 265x4

superset with leg extensions- 170x8, 170x8, 170x8, 170x6, 150x7

seated calf press- 90x15, 180x10, 270x5, 360x5s, 360x5s

stiff leg deadlift- 185x8, 205x7

cable crunches- 110x8, 110x8

ab extensions- 8, 7

stopped abs because i felt like i was going to pull a muscle or cramp up doing the ab extensions.

EPIC RUN, MATT!!

Understand, on the KA vs. Ebol and SMART too! KA does occasionally go on special here, so be on the lookout!

On the rack pulls, starting 2" lower/finding your way is a process. Having said that, TERRIFIC work on these! Do consider performing them once every 2-3 weeks, as "overuse" of the movement = CNS burnout. Personally, I perform them once every 3-4 weeks.

Yesterday?

Pulled 855lbs in the top range rack pull, and held for a 5 sec. static hold. I/we had 18, 45lb wheels on a 45lb Olympic bar. Ready for the best part?

Small crowd gathers, including 2 Marines. One of them, (21 year old, who was a pretty jacked 205-210lb dude with a classic, "leatherneck:)) says, "I'd like to try that". I said, "You sure, jumping in cold"? He says, "I'm already warmed up..."

So I gave him my wrist straps, and he proceeds to give it a go. Long story short...

He tried 3 times, couldn't budge it...

5Faces of Fear(tm) will be the first to tell you; We don't know it all, be we know a whole lot, about what we do/our wheelhouse..... :):):):)

Not too shabby, for a 41 year old man...

Your strength too Matt, is limitless in this movement. It' simply a matter of finding the right frequency, supplemental movements (static ab holds, heavy reverse hypers and RDL's) - To jack that top range rack pull/static hold up!!!

Hope that helps...

[MSR9889]

EPIC RUN, MATT!!

Understand, on the KA vs. ebol ecdy and SMART too! KA does occasionally go on special here, so be on the lookout!

On the rack pulls, starting 2" lower/finding your way is a process. Having said that, TERRIFIC work on these! Do consider performing them once every 2-3 weeks, as "overuse" of the movement = CNS burnout. Personally, I perform them once every 3-4 weeks.

Yesterday?

Pulled 855lbs in the top range rack pull, and held for a 5 sec. static hold. I/we had 18, 45lb wheels on a 45lb Olympic bar. Ready for the best part?

Small crowd gathers, including 2 Marines. One of them, (21 year old, who was a pretty jacked 205-210lb dude with a classic, "leatherneck:)) says, "I'd like to try that". I said, "You sure, jumping in cold"? He says, "I'm already warmed up..."

So I gave him my wrist straps, and he proceeds to give it a go. Long story short...

He tried 3 times, couldn't budge it...

5Faces of Fear(tm) will be the first to tell you; We don't know it all, be we know a whole lot, about what we do/our wheelhouse..... :):):):)

Not too shabby, for a 41 year old man...

Your strength too Matt, is limitless in this movement. It' simply a matter of finding the right frequency, supplemental movements (static ab holds, heavy reverse hypers and RDL's) - To jack that top range rack pull/static hold up!!!

Hope that helps...

3.0 has rack pulls as the static hold for each leg/back workout though. what would i do in place?

[MSR9889]

up at 430 for the 3rd day in a row. hopefully ill get some good sleep before lifting tomorrow

took ec, ebol and 1 tsp peanut butter before breakfast -- 2.66g fat, 1g carbs, 1g protein
breakfast was 1 cup lowfat greek yogurt, 1 cup ezekiel cereal, 2 tbsp agave nectar and 1 cup odwalla super greens -- 10.5g fat, 147g carbs, 39g protein
will take ec mid morning and ebol with 2g fish oil before lunch -- 2g fat
lunch will be 1 cup gree yogurt, 1 scoop UP 2.0, 2 slices high fiber bread -- 16g fat, 81g carbs, 44g protein
before dinner ill have ebol and 1 tsp peanut butter -- 2.66g fat, 1g carbs, 1g protein
dinner was 4oz chicken, 3 servings mixed veggies, 3 tbsp sesame ginger sauce -- .5g fat, 60g carbs, 36g protein


total -- 34.33g fat, 290g carbs, 121g protein

changed to a lower carb greek yogurt for breakfast this morning and it tasted awful. added an extra tbsp agave and it didnt help so i might switch back to the other.

ephedrine isnt killing my appetite at all, feel like im starving within an hour of eating. been drinking water all day long as well.

[RobRegish]

EPIC RUN, MATT!!

Understand, on the KA vs. ebol ecdy ecdy and SMART too! KA does occasionally go on special here, so be on the lookout!

On the rack pulls, starting 2" lower/finding your way is a process. Having said that, TERRIFIC work on these! Do consider performing them once every 2-3 weeks, as "overuse" of the movement = CNS burnout. Personally, I perform them once every 3-4 weeks.

Yesterday?

Pulled 855lbs in the top range rack pull, and held for a 5 sec. static hold. I/we had 18, 45lb wheels on a 45lb Olympic bar. Ready for the best part?

Small crowd gathers, including 2 Marines. One of them, (21 year old, who was a pretty jacked 205-210lb dude with a classic, "leatherneck:)) says, "I'd like to try that". I said, "You sure, jumping in cold"? He says, "I'm already warmed up..."

So I gave him my wrist straps, and he proceeds to give it a go. Long story short...

He tried 3 times, couldn't budge it...

5Faces of Fear(tm) will be the first to tell you; We don't know it all, be we know a whole lot, about what we do/our wheelhouse..... :):):):)

Not too shabby, for a 41 year old man...

Your strength too Matt, is limitless in this movement. It' simply a matter of finding the right frequency, supplemental movements (static ab holds, heavy reverse hypers and RDL's) - To jack that top range rack pull/static hold up!!!

Hope that helps...

3.0 has rack pulls as the static hold for each leg/back workout though. what would i do in place?

A. Consider a static hold on the following for legs/back respectively;

LEGS - 45 Degree leg sled

BACK - 45 Degree Tbar row, strongest range just below full extension

- Chins, holding it at the very bottom just below full extension

- One arm DB rows, holding it at the very bottom of full extension.
You'll likely need to incline the bench a bit, but it's an easy
solution

Hope that helps!!!

[MSR9889]

A. Consider a static hold on the following for legs/back respectively;

LEGS - 45 Degree leg sled

BACK - 45 Degree Tbar row, strongest range just below full extension

- Chins, holding it at the very bottom just below full extension

- One arm DB rows, holding it at the very bottom of full extension.
You'll likely need to incline the bench a bit, but it's an easy
solution

Hope that helps!!!

guess ill try the t-bar row. gym only has leg press machines, so maybe max it out and have my friend help my push it out? what about doing a top range squat hold? would that be too much for my cns as well?

[MSR9889]

have another project at work so up at 430 every day this week. lifting this afternoon.

took ec before breakfast
breakfast was 8oz odwalla superfoods drink, 2 slices high fiber bread, 2 tbsp chocolate chips, 1 tbsp canadian honey -- 13.5g fat, 105g carbs, 11g protein
will take ec mid morning and slinsane before lunch
lunch will be 2 slices high fiber bread and 2 tbsp canadian honey -- 3g fat, 74g carbs, 8g protein
will take xfactor, ebol, and ultima 1 hour preworkout
will take formula 1/3 pre, 1/3 intra, 1/3 post with ebol -- 0g fat, 72g carbs, 36g protein, 30g leucine
will take ebol with dinner
dinner is 12oz chicken, 5 servings mixed veggies, 6 tbsp garlic teriyaki sauce, 2 servings mixed nuts -- 25.5g fat, 114g carbs, 103g protein

total -- 42g fat, 353g carbs, 146g protein

well, spilled about half of my pwo portion of the formula in the car. lid popped off while i was driving and i didnt notice.

[RobRegish]

A. Consider a static hold on the following for legs/back respectively;

LEGS - 45 Degree leg sled

BACK - 45 Degree Tbar row, strongest range just below full extension

- Chins, holding it at the very bottom just below full extension

- One arm DB rows, holding it at the very bottom of full extension.
You'll likely need to incline the bench a bit, but it's an easy
solution

Hope that helps!!!

guess ill try the t-bar row. gym only has leg press machines, so maybe max it out and have my friend help my push it out? what about doing a top range squat hold? would that be too much for my cns as well?

T-bar row, is preferred here.

Consider going 2-3 reps shy of failure but YES - Push it!!

[MSR9889]

not sure if todays workout was good or not. started off strong with the decline hold but once i started the edt blocks it kind of felt like i was back in famine struggling to lift heavy and dealing with the lactic acid build up.

decline bench- 95x5, 135x5, 185x2, 245x10s, 275x7s

assisted dips- -50 lbs x10, -60x10, -80x8, -100x8, -120x8
the weights felt like it only took off half of what i was using. it also only helped me bounce up and didnt resist much on the way down or support me at the top, so i guess this wasnt terrible considering the short rest between sets. the lactic acid in my triceps was holding me back and it didnt really feel like it was working my chest much.

superset with db rows- 45x12, 45x12, 45x12, 45x10, 45x10

military press- 135x5s, 145x7s

inclinde db curls- 25x10, 25x10, 25x9, 20x10
superset with overhead tricep extensions- 35x10, 35x12, 35x12, 35x8