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#1-HIT
BP-225x9
DB pullovers-85x10
SQ-275x10
SLDL-205X10
EDT
DB SHOULDER PRESS-65X6,6,6,6,4,4
DB BENTOVER ROWS-80X6,6,6,6,6,6
STATIC RACK-315@5-7 sec.x4
Morning wgt-205
Bkfst (always the same on training days)-2/3 cup ol'fashion oatmeal, 1/5 cup raisins or blue berries , 1-scoop MASS PRO WHEY, 1-egg, 2-oz egg white, 1-tbs spoon wheat germ, little bit of olive oil, and squirt of honey in shaker.
Next meal is 3-oz of Rob's protien shake mixture (drank about 3-hours after bkfst).
Lunck-6-oz top sirloin steak, 1-cup green beans, 1-blood orange, 3-oz Rob's protin shake mix.
Dinner-looks like tacos.
Looks like my goodies for the "Formula" arrived today! Needing one item yet...crystalline fructose. Thought I could get it locally, but no luck. Any suggestions?
Note-Before I took last week off (wound up doing loads of seasonal yard/car maintenance) a power lifter had me use his belt and knee wraps. I have not gotten any yet but, really a huge differance. Due to lower back issues I tend to always go lite on all back exercises...gettin me a 4-inch belt soon!

I'll PM you the fix!!

HIT#2
BP-250x5, then db pull over-85x7
SQ-365x4(did not get deep enough, so) SQ-315x5, then SLDL-195x6 Did SLDL in squat rack today with belt and knee wraps, back was feelin weak so went light. When finished I was disappointed I did not go heavier, but my back is tellin me I made a good decision.
EDT
BI/TRI
STATIC HOLD-315 @ 10 seconds x 3.
Morning wgt-206
Note- Early start today for work (4:00 AM) and did not get into gym until 6:30PM. Felt tired during workout, but left with fairly good pump on the arms and chest (threw in a few extra sets of bench for good measure).
Rob got your PM, Found the NOW brand locally

Solid step on your Road to Gainsville.. Glad I/we could help, on the Formula issue!!

"When finished I was disappointed I did not go heavier, but my back is tellin me I made a good decision..."

A. You made a smart move here!! Nothing to feel disappointed about. In fact, much to be proud of...

HIT#3
BP-275x3
DB pullovers-100x8
SQUAT-335X3
SLDL-225X4
EDT
overhead lat pulldowns-110x6,6,6,6,4,4
dips-10,10,10,10,10,10
static ab crunch, and assorted ab work.
Morning wgt-208
Note-it's been a long week and I would have wasted my time had I tried to do any sort of training since my last wo on Wednesday. I did put in 7 hours today too, but felt good to go when I got home. I've added the "Formula" and Cissus to my supps. Thanks Rob

HIT#4
BP-245X6
DB pullovers-100x8
SQUAT-315X6
SLDL-185X8
EDT
bi/tri
Morning wgt-207
Note-these are hard workouts in that I'm always limited to max effort due to old aches and pains. However I am learning where my true limits are and continue to gain in strength, which is a plus since my initial goal was to firm/lean down. Looking foreward to 10%

SOLID..

One suggestion: Insert an extra rest day between workouts. These joint pains and such are a sign.

Read the signs..

Been ill with respiratory and sinus "crud." I can't even make it up a flight of stairs without gettin short of breath. Kinda felt it comin on last week, now I'm coughing up some serious "lung butter." I worked last weekend and again this one too, so training will be on "hold" until Monday to let my batteries recharge. Peace fellow BPrs.

KE wrote:#1-HIT

Looks like my goodies for the "Formula" arrived today! Needing one item yet...crystalline fructose. Thought I could get it locally, but no luck. Any suggestions?

You can get it really cheap online...like $4 for a 3lb bag...

Get the NOW brand..

Finishing up antibiotics, and told not to train while on Levaquin due to possibility of tendon tear/rupture?
I did start my run 10% sol late last week and will be on #3 Monday.
10% #1 WO (done on 4/27)
BP-#195 3X3
db pull overs-#85 3x10 (hard on left elbow if I go any heavier)
EDT
decline bp-#225x5,4,4,4
overhead lat pull down-#140x6,5,4,4
SQUAT-#228 3X3
SLDL-#175 3X3
note-short wo due to, #1- ran out of gas and #2- had a lot of questions form others due to not having been in the gym for a while-it's a small town).
wgt -#208

10% #2 WO (on 4/630)
BP-#225 3x3
over head pull overs-#85 3x10
SQUAT-#265 3x3
SLDL-#263 3x3
note-never did any leg work in the past, and finding I can do more that I thought, but due to back injury I'm taking it slowly on increasing wgt.
EDT
decline bp-#225x6,6,4,3
over head pull downs-#140x8,6,6,4
note-wanted to do other body parts but gym was too busy and a few guys that "circuit train" AKA-they think they need to use every piece of equipment in the gym at the same time).
wgt-210
note-I felt/thought I was dying last week from this "cold" and was not going out hungry!

Thanks for the tips and any suggestions welcome! Lookin forward to
3.0

"Finishing up antibiotics, and told not to train while on Levaquin due to possibility of tendon tear/rupture...?"

Thanks again big pharma...

Get on a quality 5-10% Cissus extract such as USP Labs CissusRx + AskMass's Nordic Naturals fish oil..

PRONTO!!!

I tried to get by without the abx but was really getting behind on training and losing a lot of ground. I really was sick as $hit I did train yesterday, but my gym is closing @ 6:00 P.M. all week so I only got a brief wo. I did get my bench, squat, and SLDL all in but not much else. I'll post the numbers with tomorrows wo info.
Tonight was "lawn care cardio."

10% #3 on 5/2
BP #255 2X2
DL #225 2X2
SQUAT #315 2X2
Static ab and various ab training
Wgt #210
10 % #4 on 5/4
BP #205 3X3
DL #185 3X3
SQ #240 3X3
EDT
bicepts/tris
some ab work
gym closed early again so short on time.
wgt #211
note-needing to increase cardio on none training days and HIT at end of training days when hours are back to 9:00 P.M.