Update from yesterday.
Weight: 236.. up 21 pounds from the start. Body fat relatively the same, maybe up 1-2%, still haven't got it measure because I have been sick and lazy this week. Need to get them done soon though so I know about when to start cleaning things up and dieting. Don't want to get above 16%. But I really feel like the GW-50 is helping keeping me lean.. even eating 5000+ of not the cleanest calories in the world and insulin. I have 1 more week of the insulin.. using 10iu post-workout. I will add it again from weeks 9-12.. and maybe from 17-20. Also, I'll get some current pics up real soon. I know I said that last week.. so get off my balls.
Yesterday's diet was pretty simple. Every meal was 2 cups of white Rice, with either 6oz of White Fish or Chicken. Also had 2 post workout shakes with 100g of dextrose each, and 2 scoops of whey.. and then a casein shake with a shit load of almonds and flaxseed before bed. 9 total meals for the day.
I hit legs in the morning. Squat till you puke workout. Warmed up with Quad extensions and Hamstring Curls, 4 sets of 20, to force the blood into the muscles. Then came the squats. Went 135x8, 225x8, 315x8 for warm up. Then it was 405 to failure, 10-12 sets. 3 minutes between sets.
In the evening I hit back and shoulders, because I had only worked out once this week. Just kept it simple and heavy. Warmed up with pull-ups, then Bent Over Row.. 4x8, T-Bar Row.. 4 x drop sets to failure, and then finished off with super-setting lat-pulldowns with lower back extensions.
Shoulders was.. Shoulder Press.. 4x8, super-set of plate raises and side raises, then another super-set of paused dumbbell shrugs with rear delt flies.