Trimming Down In Size

I didn't replace it for something to replicate the MP because, as stated above, the strain that was happening in my neck. I'm giving it two weeks to recover and in the meanwhile I'm doing Power Shrugs in it's spot till I get my straps. Once my straps are in, should be next week, I'll still do it on Wednesday but then the following week it'll be moved to Tuesday and Saturday with something else I'm thinking, not sure yet. Trying to get better Traps and just DLing once a week will not do that.

Also, incline caused that same strain in the side of my neck so I asked the Nurse at work and he said to give it a month or so off. I'm afraid any other type of pressing movement might keep the strain injured.

Edit: Last cheat meal of the week was today, ended up having a 10ounce steak. Good bye tastey meats till next Tuesday!

Cut my day a little short, wife had today off so I didn't want to spend an hour and 30 minutes in the gym, just spent an hour in there and will do my Rows, Skull Crushers, and BB curls tomorrow.

Oly Squats My legs are shaking. Good workout.

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

145 pounds for 5 reps

165 pounds for 3 reps (struggled each time)

135 pounds for 8 reps (Struggled everyime after 4 reps, legs were shakey as hell)

Bench Press: Mis-calculated my weights but still did good.

95 pounds for times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

170 pounds for 3 times

135 pounds for 8 times. Triceps were burning bad on this one and my titties are tight after it. I thought I had 180 on there for a PR, explains why 170 was so damn easy. Next week will be a PR on Bench and Squats more then likley.

I think for Saturday I will give my legs a break since they called for a Production Saturday, mandatory work, I will be up on my feet for 8-9 hours running back and forth without the rest. I will be hitting the gym everyday next week on schedule, Thursday will be on an Exercise bike at the house, though.

I found out I am just eating two servings of chicken each meal instead of 3, so that puts me at around 2100 calories. So I had a little bit of a cheat tonight with ANPB and another piece of whole grain bread and some milk. I don't think it'll hurt my weigh in on Sunday. Although taking my vitamins is causing me to hold more water.

Week 2's weigh in has me down to 194 now, clothes fit a little looser. Waiting for Christmas money to go buy new clothes because hardly any damn thing I can wear since I started everything in February.

This is the supplements I am taking everyday now, and I am considering bringing Glutamine powder into the equation as I heard some people sleep better with it and this is a very big issue with me and among other benifits of it. I think the work-out recovery would be greatly needed for me since I run 3 days a week after I squat 3 days a week.

Animal Pak
ON Whey Protein
PureMCC
Stimerex-ES. I take 3 on days I work, 2 on days off from work. Amazing energy pill, about 29 a bottle and I highly recommend it as an ephedra pill, almost as good as the old Ripped Fuel Formula for those that were lucky enough to try it.

If you have any recommends or suggestions about what I'm taking, like take off the Animal Pak for some other vitamin that is cheaper and does about the same thing, I'd appreciate ya saving me money hah.

Lovley day for the gym, and it was a lovley day in the gym. I added a 2.5 weight to each side of the bar on all things so every lift increased 5 pounds.

Oly Squats:

80 pounds for 5 reps

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. It was a major battle on the last 2 reps, but I won, and went deep with a half second to second pause, long enough to kill any bouncing. Also, I need to mention I don't rocket down on any squats anymore, I take my time going down with a small pause and attempt to explode up.

Barbell Rows:

70 pounds for 5 reps

90 pounds for 5 reps

110 pounds for 5 reps

130 pounds for 5 reps

150 pounds for 5 reps

Bench Press:

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

150 pounds for 5 reps

160 pounds for 5 reps. Again, last rep was a small battle but I conquered it.

Assistance:

Weighted Decline Sit Ups: I put a 2.5 pound weight onto the 10 pound weight and held them to my forehead. The extra weight made me lay even further back and helped keep my back straight, and made my abs hurt like a son of a bitch. I did 3 sets for 8 reps and I almost puked up the water I had just swallowed on the last set.

Good day!

My HIIT Cardio Session went much better today, 25 minutes of one minute off, one minute on. Pulse kept 175+ to 185 or so. Bad news is the gym is closed on Friday, I have an exercise bike so I can do ride it on Thursday but I have to move my Friday to Saturday which pisses me off but I'll get it done.

Also I am thinking of adding 400 more calories to my diet, Sunday's weigh in was 194, Monday I weighed 193 and today I weighd 192. I think I was just on the verge of 193 but two days and lost a pound, I need extra calories so I think I'll add two more servings of ANPB.

Oh, and a big burger today to add that weight back!

Early start up at work because of the Holidays so I managed to get myself up early to lift and run some errands. I'm not sure if my Straps are in yet or not, my wife has the mail box key so I'll find out tomorrow so next week I can start my Dead Lifts and actually do decent numbers on Power Shrugs.

Oly Squats: Scooted feet a little closer together, I was going a little too wide the past week and now I'm going even deeper. Hopefully in a week or two my squat form will be down pact and I'll borrow a video camera, record it and see what you guys think, but the numbers suck.

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

160 pounds for 5 reps. Felt like 165 could have been done, and if I felt cocky enough, 170, but I sissied out. Too many people in the gym and I didn't want to roll the bar onto the saftey guards like a pussy.

Incline Dumbell Press Doing these instead of Military Press, don't feel any strain in my neck at all.

Pair of 25 pound DB's for 5 reps

Pair of 35 pound DB's for 5 reps

Pair of 40 pound DB's for 5 reps

Pair of 45 pound DB's for 5 reps

Pair of 55 pound DB's for 5 reps. Honestly probably could have done 65 pound DB's. I'm learning my limits give me some time.

Deadlifts: No straps yet, don't want my hands set on fire and lose concentration and hurt myself with bad form because I'm trying to not think of the pain.

Assistance: I want to puke.

Decline Weighted Sit Ups: 15 pounds to Forehead, 8 reps for 3 sets.

HyperExtions: 15 pounds for Forehead, 8 reps for 3 sets

I think today was a good day, my body is recovering nicley but I'm waiting to order some Glutamine Peptides and hopefully I can push myself a little harder with faster recovery.

Oh yes, I forgot to mention. Took my before pictures today, well, before/after. They are my before after pictures of what I achieved since late February and when I can get someone to scan some pictures I had of me then I'll post those as a before and then these as my after, but my before for the new me. If that makes sense.

I just refined my diet over the past few days, trying to set it into the final stone of a 40/30/30 ratio and I think I may have done it. I also have my meals in rotation for when I do cardio days, just a simple tweak of putting my PWO Shake meal which just has 22 carbs first instead of my real breakfast which is 82 carbs. Anywho, giving a quick break down of what I will be starting here soon, the protein is kind of low but it is at the perfect ratio right on the money it was a struggle to get my fat gram intake up but I figured her out.

Breakfast - Two cups of 1% Milk, one serving of oats, two pieces of whole grain toast, and a serving of flax seed oil.
Total: 680 Calories, 28g Fat, 82g Carb, 27g of Protein

PWO Shake - One cup of 1% Milk, One Scoop of ON Gold Whey, One serving ANPB, one more serving of Flax Seed Oil.
Total: 570 Calories, 34g Fat, 22g Carb, 40g Protein

Before Work - Two servings Chicken, one serving ANPB
Total: 430 Calories, 18g Fat, 6g Carb, 48g Protein

Break 1 - One Serving ANPB
Total: 210 Calories, 16g Fat, 6g Carb, 8g Protein

Lunch - Two servings Chicken, One serving Almonds
Total: 390 Calories, 17g Fat, 6g Carb, 46g Protein

Break 2 - One Serving ANPB
Total: 210 Calories, 16g Fat, 6g Carb, 8g Protein

Grand Total: 2470 Calories, 129g Fat, 128g Carb, 177g Protein
Macro Number %: 30% Fat, 30% Carbs, 40% Protein.

I wish I could bring my protein intake up a little bit but I don't think I'll suffer too harshly in the gains area. But figured I'd post up my new diet that starts on Monday with a little bit more calories and finally reaching my goal in fat grams. See how it will turn out. Also, skipping the weigh in on Sunday since it will be skewed from the pound and a half of Prime Rib I ate today along with the Pizza I had the night before that. I'll wait till my system is cleared out by next week and post the weigh in then. And I'm looking forward to some PR's tomorrow.

Gym was closed Thursday and Friday so I just did Friday's stuff today, didn't do the cardio for Thursday as my legs wouldn't have been able to handle it.

Oly Squat

95 pounds for 5 times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

175 pounds for 3 times

135 pounds for 8 times

Bench Press

100 pounds for 5 times

120 pounds for 5 times

140 pounds for 5 times

160 pounds for 5 times

180 pounds for 3 times...Struggled really hard on the 3rd rep but finished it without having to jump up and down, managed to keep form.

140 pounds for 8 times

Barbell Rows: Got my straps in, big difference, my hands don't hurt at all. I did a form change on it, almost got my back to the 90 degree angle but it is bowed upwards towards the ceiling so I have to work on it some more

65 pounds for 5 times

95 pounds for 5 times

115 pounds for 5 times

135 pounds for 5 times

155 pounds for 5 times

Assistance

DB Skull Crushers 40lb 8 reps, 50lb 8 reps, 60lb 8 reps. EZ Curl Bar was taken.

Barbell Curls 45lb for 8 reps, 65lb for 8 reps, 75lb for 5 reps, hurt my wrist, I wanted to use EZ Curl Bar but the guy still had it 10 minutes later, I guess he was making love to it because he had it for a total of 20 minutes.

Dips - 5x5x5 with a pause at the bottom and about a 4 second drop down.

Edit: Just noticed I've been doing BB Rows wrong on Fridays, I'll have to change that next week. Some reason I thought I still just did them 5x5.

Good day at the gym, was there a little longer because they asked me questions to put down in my profile since I'm Gym Member of the month, no idea why but I think I get a free shirt so woohoo.

Oly Squats

95 pounds for 5 reps

115 pounds for 5 reps

125 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 5 reps

Barbell Rows

95 pounds for 5 reps

115 pounds for 5 reps

135 pounds for 5 reps

155 pounds for 3 reps. Had to stop because with my form change I'm not used to it yet and was struggling to bring the bar to my belly button and I thought I felt something getting ready to tug so I set the weight down and stopped for the day. I'll lower the weight next week, no idea what was wrong since I did this much without much trouble Saturday.

Bench Press

100 pounds for 5 reps

120 pounds for 5 reps

140 pounds for 5 reps

150 pounds for 5 reps

170 pounds for 5 reps...Struggled a bit on the last rep, I didn't take the usual pause at the bottom, instead of like a second it was half a second so I had some bounce in it from the coming down motion. The front desk guy watches me when I do my last set of bench because every time I do them it seems like my last reps are going to fail and I'll be stuck with it on my chest. So I'm proud he thinks I'm pushing so hard I'll fail and I'm not so I think I'm pushing myself as hard as I can on chest.

Assistance:

Decline Weighted Sit-Ups: 10 pound weight, 4 sets for 8 reps. Read over the 5x5 routine again and noticed I was doing somethings wrong, this was one of them.

HyperExtensions: 15 pounds of weight, 3 sets for 8 reps.

Good day, I also noticed I'm able to go a little bit deeper and deeper on my squats every week so my gains may stall as I finally reach ass to floor squating, right now I go far below parallel but each week it seems I can go deeper as I get comfy with the form and find the correct bar placement each time so, looking for a 165 3rep on Friday probably, we'll see.