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Default Trifecta Kit Log - 03-17-2014, 01:43 PM

I'm starting the Trifecta kit today and will be running 2 cycles back to back.

I currently weigh 189.1 at 12.2%

My goals is to add muscle while losing bodyfat.

My current nutrition/macro are:

3,000 Calories

25/40/35

Carbs: 188g
Protein: 300g
Fat: 117g

Supplements:
Trifecta Kit
Epic
Whey Protein
Casein Protein
Fiber
ALA
Vitamin C
Vitamin E
Glutamine
L-Luecine
Creatine
ZMA
Gabba
Probiotic
Cissus

Typical days meals/supplementation:

Before Breakfast:
1/2 tsp apple cider vinegar
1 cap Probiotic
2ml Epiandro(held under tongue for 60sec. swish around then swallow)

Meal1:
230g Egg whites
3 Whole Eggs
7g Coconut Oil
1 Tablet M1D Andro

Meal 2
2 Scoops of whey protein
40g oatmeal
Cissus

Meal3(pre work out meal)
198g chicken/turkey/beef
3oz. Asparagus
1 Tablet M1D Andro

Preworkout:
2ml Epiandro
Epic
5g Creatine
13g L-Luecine
13g Glutamine

Meal 4(post work out)
1 scoop Whey Protein
1 scoop Casein Protein
13g L-Luecine
13g Glutamine
5g Creatine
9g Fiber
2 pop tarts

Meal 5
198g chicken/turkey/beef
3oz. Asparagus
143g sweet potato

Meal 6
whatever the wife makes that fits with in my macros.
1 Tablet M1D Andro

Before Bed
2ml Epiandro
3 caps ZMA
1 scoop Gabba

My current work outs can be found here http://forum.illpumpyouup.com/showth...t=15459&page=6

I will add my workouts to this log as well.


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Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 03-18-2014, 12:22 PM

Nothing really to report on the Trifecta Kit, to early to notice any kind of change now. Will have to give it a few more days. Yesterday's work out below.

17 March 2014

BICEPS/HAMSTRINGS

Machine Preacher Curl
65x15
80x12
110x10
115x8
120x6

Seated DB Curl
35x12
40x8+2partials
40x7+1partial

DB Hammer Curl
45x10
50x10
55x10

Single Arm High Cable Curl
25x12
30x8
30x6

Seated Leg Curl
130x15
160x12
175x10
180x8
185x6

Romanian Deadlifts
225x10
225x10
225x10

Glute/Ham Raise
BWx10
BWx10
BWx10

Kettle Bell Full Squats
16kgx30


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Default 03-18-2014, 06:23 PM

18 March 2013

CHEST

BB Bench Press
135x15
155x12
185x10
215x8
225x6
275x1.5(almost got two, not quite there yet)

DB Incline Bench Press
85x10
85x10
85x6

DB Incline Flye
35x12
35x10
35x10

Machine Flyes super set with Pushups
115x12 BWX20
115x10 BWx20
115x10 BWx20

Hand to Hand Kettle Bell Swings
12kgx100
with not rest right into
1 Arm Kettle Bell Clean and Press
12kgx16


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Default 03-20-2014, 07:12 PM

My energy levels today were low. Really fighting to make it through the work out today. I may have to increase my carbs. Will see how how I feel in tomorrows work out and make adjustments on Sunday.

20 March 2014

LEGS/DELTS

Squat
135x15
185x12
225x10
280x8
320x6

Front Squat
205x8
205x8
205x8

Leg Extensions
205x10
205x10
205x10

BB Shoulder Press
80x15
95x12
115x10
125x6

DB Rear Lateral
40x10
40x10
40x10

DB Lateral(single arm)
40x8
35x8
35x8

BB Upright Row
100x10
100x10
100x10

Single Arm Kettlebell Snatch
12kgx30

Kettlebell Full Squats
12kgx 30

My engery levels today were low. Really fighting to make it through the work out today.


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 03-20-2014, 08:38 PM

Refeed days! Honestly if I'm training on anything hormonal my carbs never drop below 250.


"Ain't nothin to it but to do it"

"If I'm gonna die tonight, if this weight is gonna kill me tonight, then so be it."
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Default 03-23-2014, 04:56 PM

Quote:
Originally Posted by ouija View Post
Refeed days! Honestly if I'm training on anything hormonal my carbs never drop below 250.
That's good to know! Yesterday and today I haven't counted any macros. Been eating whatever since I have been in a Kettle Bell Certification all weekend and needing to keep my energy up.


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Default 03-26-2014, 01:09 PM

I didn't do any weigh in or body fat on Sunday due to me being in a certification course all weekend. I do feel stronger in my lifts than I did last week. I will weigh in and do bodyfat this weekend.

For week 2 Macros and calories will stay the same.

24 March 2014

BICEPS/HAMSTRINGS

Machine Preacher Curl
65x15
85x12
115x10
120x8
125x6

Seated DB Curl(using Fat Grips)
30x10
30x10
30x10

DB Hammer Curl
45x10
45x10
45x10

Single Arm High Cable Curl
30x9
30x8
30x7.5

Seated Leg Curl
130x15
160x12
180x10
185x8
190x6

Romanian Deadlifts
225x10
225x10
225x10http://instagram.com/p/l8aSo0HxhC/

Glute/Ham Raise
BWx10
BWx10
BWx10

Kettle bell Hand to Hand Swings
12kgx100
-no rest
Clean and Press
12kgx16 per arm

25 March 2014

CHEST

BB Bench Press
135x15
155x12
185x10
220x8
230x6
235x6

DB Incline Press
85x10
85x8
85x7

DB Incline Flye
35x10
35x10
35x10

Machine Flye Super Set with Pushups
115x12 20
115x8+2 15
115x8+2 15

Here is a progress photo taken after the chest work out.

http://instagram.com/p/mAkipyHxtx/


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Default 03-27-2014, 02:14 PM

26 March 2014

Feeling stronger, was able to get more reps in on my heavier sets of squats. Up five pounds on front squats and leg extensions.

QUADS

Squat
135x10
185x10
225x10
280x10
320x8

Front Squats
210x8
210x8
210x8

Leg Extensions
205x10
210x10
210x10

Hand to Hand Kettlebell Swings
16kgx60

1 minute rest

Kettlebell Clean and Press
16kgx9 per hand


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 03-28-2014, 11:36 AM

27 March 2014

DELTS

BB Shoulder Press
85x15
95x12
115x10
125x8
135x6

DB Rear Laterals
40x10
40x10
40x10

DB Laterals
35x8
35x8
35x8

BB Upright Row
100x10
110x10
110x10

BB Shrugs
135x15
225x12
315x12
405x10
405x10

I have noticed that my libido has increased in the last couple days. With that said, I feel that my strength gains will be increasing as well.


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 04-03-2014, 12:11 PM

Weighed in on Saturday at 189.1 No change in weight but looking leaner. Strength is going up slowly every week(about 5 on most lifts)

Been hitting my macro's the last few days spot on.

31 March 2014

BICEPS/HAMSTRINGS

Machine Preacher Curl
65x15
90x12
120x10
125x8
130x6

Seated DB Curl(with Fat Grips)
30x10
30x10
30x10

DB Hammer Curl
45x12
50x10
55x8

High Cable Curl(single arm)
30x10
30x9
30x7

Seated Leg Curl
130x15
160x12
180x10
190x8
195x6

Romanian Deadlifts
225x10
230x10
230x10

Glute/Ham Raise
BWx10
BWx10
BWx10

Kettlebell Hand to Hand Swings
16kgx100


1 April 2014

CHEST

Bench Press
135x15
155x12
185x10
225x8
235x6
240x6

DB Incline Press
85x10
85x10
85x7.5

DB Incline Flye
35x10
35x10
35x10

Machine Flye super set with Pushups
115x10 BWx20
115x12 BWx20
115x10 BWx15

Kettlebell Clean and Press
16kgx16 per hand


2 April 2014

Quads
135x10
185x10
225x10
280x10
320x8
330x6

Front Squats
210x8
210x8
210x8

Leg Extensions
210x10
210x10
210x10


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 04-05-2014, 03:58 PM

3 April 2014

DELTS

BB Shoulder Press
85x15
95x12
115x10
125x8
135x8

DB Rear Lateral Raise
40x10
45x8
50x6

DB Lateral Raise
35x8
35x8
35x8

BB Upright Row
110x10
110x10
110x10

BB Shrugs
135x15
225x15
315x15
405x10
405x10

Kettlebell Snatch
16kgx30 per arm

4 April 2104

BACK/TRICEPS

Deadlift(1'' deficit)
135x8
185x5
225x3
275x3
315x2
365x2
380x2
403x2
427.5x1
427.5x1

Pulldowns(behind neck)
160x10
160x10
160x10

Reverse Grip BB Row
205x10
205x10
205x10

Seated Wide Grip Row
140x10
140x10
140x10

Close Grip Bench Press
135x15
155x12
185x10
205x6

Skull Crusher
90x10
90x10
90x10

Triceps Pressdown
80x12
80x10
80x10

Kettlebell Squats
16kgx30


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 04-13-2014, 09:58 AM

Just finished week 4 on the Trifecta kit. Did measurements yesterday. Weighed in at 190.1 pounds and at 11.7% bodyfat.

So far I have added 2 pounds of muscle!

Nothing has changed with my macros or calories.

Starting today I will be increasing my dosage of the Epi Andro to 3ml 3x a day instead of 2ml. I'll keep you all posted on the outcome of this in the next four weeks.

8 April 2014

CHEST/CALVES

Bench Press
135x15
185x10
225x2
235x2
250x1
280x1(New PR!)

DB Incline Press
85x10
85x10
85x10

DB Incline Flye
35x10
35x10
35x10

Machine Flye super set with Pushups
115x10 BWX20
115x10 BWX20
115x10 BWX20

Standing Calf Raise
90x12
180x12
270x10

9 April 2014

Quads
135x12
155x10
190x50

Kettlebell Snatch
16kgx30 per arm
NO REST
Kettlebell Full Squats
16kgx30

10 April 2014

DELTS

BB Shoulder Press
95x15
115x12
125x10
135x8

DB Rear Lateral Raise
45x10
45x10
45x10

DB Lateral Raise
30x10
30x10
30x10

BB Upright Row
110x10
110x10
110x10

Smith Machine Shrugs
135x15
225x12
315x12
405x10

Ketttlebell Hand to Hand
20kgx50

11 April 2014

BACK/TRICEPS

Dead lift(1'' deficit)
135x8
185x5
225x3
275x3
315x3
365x3
405x3
415x3
415x3
415x3

Knee Pulls
430x1
430x1
430x1
430x1

4" Block Snatch Grip Deadlifts
268x8
268x8
268x8

Pulldowns(behind the neck)
160x10
160x10
160x7

Seated Wide Grip Row
140x10
140x10
140x10

Close Grip Bench Press
135x15
155x12
185x10
205x8

Skull Crushers
90x10
90x10

Triceps Pressdown
80x10
80x10


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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Default 04-13-2014, 02:27 PM

Nice job with the bench pr, and good deficit deadlifts!
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Default 04-15-2014, 12:21 PM

Quote:
Originally Posted by 19dan89 View Post
Nice job with the bench pr, and good deficit deadlifts!
Thank you 19dan89! I will be following you on your log for the cutting kit.


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Default 04-19-2014, 12:46 PM

I feel that I am getting stronger but have noticed that my energy levels drop midway through the work out. So I have decided to increase my carb intake to see if this changes.

My new macro breakdown is this:
Calories: 3,000
Protein: 263g
Carbs: 225g
Fat: 117g

Still hovering around 190 pounds.

Also if you are wanting to try any LG Sciences supplements go to http://www.lgsciences.com enter discount code: nalder30 to receive 30% off your order before shipping.

This weeks work outs:

14 April 2014

BICEPS/HAMSTRINGS

BB Curl
70x12
80x10
90x10
90x10

DB Preacher Curl
25x10
30x10
30x10

2 Arm Cable Curl(facing away)
17.5x10
22.5x10
22.5x10

Romanian Deadlifts(with intension)
135x12
205x10
225x10
235x10

MTS Hammer Strength Seated Leg Curl
70x12
75x10
75x10

Hand to Hand Kettlebell Swings
16kgx120

15 April 2014

CHEST/CALVES

Bench Press
135x15
155x12
185x10
225x6
225x6
225x6

Incline Bench Press
115x12
135x10
155x10

Flat DB Flye
35x10
35x10
35x10

Cable Flye
20x10
20x10
20x10

Standing Calf Raise
90x15
180x12
270x10

Kettlebell Clean & Press
16kgx20 per arm

16 April 2014

QUADS
135X10
205X10
225X10
315X10
315X10

Horizontal Single Leg Press
110x10
110x10
110x10

Leg Extension
210x10
210x10
210x10

17 April 2014

DELTS

DB Shoulder Press
35x15
45x12
50x10
50x10

DB Lateral Raise
25x10
25x10
25x10

DB Upright Row
50x10
55x10
55x10

DB Shrugs
110x12
110x12
110x12

Kettlebell Snatch(rest 1 minute between sets)
16kgx15 per hand
16kgx15 per hand
16kgx15 per hand
16kgx15 per hand

18 April 2104

BACK/TRICEPS

DeadLifts
135x10
225x8
315x5
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)
355x2(75% of max)

4" Block Snatch Grip Deadlift(60% of max)
285x8
285x8
285x8

Knee Pulls(85% of max)
405x3
405x3
405x3

Behind The Neck Pull down
160x10
160x10
160x10

Seated Wide Grip Row
140x10
140x10
140x10

Close Grip Bench Press
135x15
155x12
185x10
205x8

Skull Crushers
90x10
90x10
90x10

Triceps Pressdown
80x10
80x10
87.5x10

Kettlebell Full Squats(1 minute rest between sets)
16kgx15
16kgx15
16kgx15
16kgx15


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Default 04-27-2014, 11:23 AM

This would be week 6 on the Trifecta Kit

I Changed up my nutrition this week, sorta.

I subtracted 20 calories (2,980calories) Not much, but I'm trying something different. I will be subtracting 20 calories every week for the next 16-20 weeks. I'm curious on the outcome.

21 April 2014

BICEPS/HAMSTRINGS

BB Curl
50x12
70x12
100x6
100x6
100x6

DB Preacher Curl
35x7
35x7
35x6

2 Arm Cable Curl(facing away)
27.5x8
27.5x6+2partials
27.5x6+2partials

Romanian Deadlifts
135x12
185x12
235x6
245x6
245x6

MTS Hammer Strength Leg Curl
80x8
85x8
85x8

All the below exercises done in a giant set with no rest between exercises and not putting down the kettlebell:

Kettelbell Hand to Hand Swings
16kgx100

Kettlebell Clean & Press
16kgx16 per arm

Kettlebell Snatch
16kgx30 per hand

Full Squats
16kgx30

22 April 2014

CHEST/CALVES

Bench Press
135x10
155x10
185x10
225x8
225x8
225x7

Incline Bench Press
135x10
165x7
165x7

DB Flat Bench Flye
40x8
40x8
40x8

Cable Flye
25x8
25x6+2partial
22.5x8

Standing Calf Raise
90x12
180x12
270x10
270x10

23 April 2014

QUADS

Squats
135x10
185x10
225x10
325x8
330x6(wore belt)
330x6(wore belt)

Seated Single Leg Press
130x8
140x8
150x8

Leg Extensions
220x8
225x8
225x8

Kettlebell Hand to Hand Swings
20kgx60
rest 2minutes
Kettlebell Clean & Press
20kgx9 per arm

24 April 2014

DELTS

DB Shoulder Press
35x12
45x12
55x8
60x7
60x6

DB Lateral Raise
30x8
30x8
30x8

DB Rear Lateral Raise
50x8
50x8
50x8

DB Upright Row
60x8
65x8
65x8

DB Shrugs(wish my gym had heavier dumbbells)
110x15
110x15
110x15

25 April 2014

BACK/TRICEPS

Deadlift 1" deficit
135x8
185x5
225x3
315x2
365x2
380x2(80%)
403x2(85%)
427.5x1(90%)
427.5x1(90%)
452.5x1(95%)

Knee Pull
430x1
430x1
45x1

Behind Neck Pulldown
160x8
160x8
160x8

Seated Wide Grip Row
160x8
160x8
160x8

Close Grip Bench Press
135x10
185x10
205x8
205x7
205x6

Skull Crushers
100x8
100x8
100x8

Tri Pressdown
90x8
90x6+2 partials
90x6


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Default 05-04-2014, 09:46 PM

Finished up week 7 on the Trifecta Kit. I added in the Form XT during this week taking 2ml twice daily once in the morning after breakfast and the second before bed time.

I didn't keep track of nutrition this week due to a crazy and stressful week, but for week 8 my calories will be at 2,960 macros wont be much different, maybe 1-2 grams off every thing.

Week 7s work outs are below:

28 April 2014

BICEPS/HAMSTRINGS

BB Curl
50x12
70x12
100x8
100x6
100x6

DB Preacher Curl(using a false grip)
35x6
35x6
35x6

2 Arm Cable Curl(facing away)
27.5x6
27.5x6
27.5x6

Romanian Deadlift
135x12
185x12
245x8
245x8
245x8

MTS Seated Leg Curl
85x8
85x8
85x8

Kettlebell Hand to Hand Swings
20kg in each handx30
rest 1 minute
20kg in each handx20
rest 30 seconds
20kg in each handx10

29 April 2014

CHEST/CALVES

BB Bench Press
135x10
155x10
185x10
225x8
225x8
225x7

BB Incline Bench Press
165x8
165x8
165x7

DB Flat Bench Flye
40x8
40x8
40x8

Cable Flye
22.5x8
22.5x8
22.5x8

Standing Calf Raise
90x15
180x12
270x8
270x8

Kettlebell Clean & Press(rest 1 minute between sets)
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm
20kgx5 per arm

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
30x8+15

30 April 2014

QUADS

Squats
135x10
185x10
225x8
330x6
330x6
330x6

Seated Single Leg Press
150x8
160x8
170x8

Leg Extension
225x8
225x8
225x8

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
35x8+16

1 May 2014

DELTS

DB Shoulder Press
30x12
40x12
60x8
60x8
60x6

DB Lateral Raise
30x8
30x8
30x8

DB Rear Lateral Raise
50x8
50x8
50x8

DB Upright Row
65x8
65x8
65x8

DB Shrugs
110x15
110x15
110x15

Kettlebell Snatch(1 minute rest between sets)
20kgx10
20kgx10
20kgx10
rest 3 minutes
12kgx50

Seated Db Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
35x8+17

2 May 2014

BACK/TRICEPS

Dead lift 1''deficit(speed)
135x8
185x5
225x3
275x3
315x3
365x3
405x3(85%)
405x3(85%)
427.5x2(90%)

Knee Pulls
335x5(75%)
335x5(75%)
335x5(75%)

4" Block Snatch Grip Deadlift
305x10(65%)
305x10(65%)
305x10(65%)

Pulldown Behind Neck
180x8
180x8
180x8

Seated Wide Grip Row
160x8
160x8
160x8

Close Grip Bench Press
135x10
185x10
205x8
205x8
205x8

Skull Crusher
100x8
100x8
100x8

Tri Pressdown
90x8
90x8
90x7

Kettlebell Squats(1 minute rest between sets)
20kgx10
20kgx10
20kgx10


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Default 05-13-2014, 01:28 PM

Another stressful week last week didn't keep track of nutrition. Will be keeping calories at 2960 for week 9.

For week 9 I will be finishing up the Epiandro and doing 2ml of the Form XT three times daily.

Week 8s work outs are below:

5 May 2014

BICEPS/HAMSTRINGS

BB Curl
50x10
70x10
105x5
110x5
115x5

Db Preacher Curl
40x5
40x5
40x5

2 Arm Cable Curl(facing away)
30x5
32.5x5
32.5x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)

40x8 + 9

Romanian Deadlifts
135x10
185x10
260x5
260x5
260x5

MTS Hammer Strength Seated Single Leg Curl
90x5
100x5
100x5

Hand to Hand Kettlebell Swings
20kgx80

6 May 2014

CHEST/CALVES

Bench Press
135x10
155x10
185x10
245x5
250x5
250x3

Incline BB Press
175x5
185x5
195x5

DB Flat Flye
45x5
50x5
50x5

Cable Flye
25x5
27.5x5
27.5x5

Standing Calf Raise
90x15
180x12
270x8
270x8

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+12

Kettlebell Clean & Press
20kgx16 per arm

7 mAY 2014

QUADS

Squats
135x10
185x10
225x8
355x3
355x3
355x3

Seated Single Leg Press
200x5
200x5
200x5

Leg Extensions
235x5
250x5
250x5

Seated DB Curl(rep out 8 strict then for 3 min. do one rep set db down but not let go, rest few seconds and rep for time)
40x8+15

9 May 2014

BACK/TRICEPS

Deadlift(speed)
135x10
185x8
225x5
315x2
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)
380x2(80%)

Knee Pulls
357.5x6(75%)
357.5x6(75%)
357.5x6(75%)

Pull Down Behind Neck
200x5
200x5
200x5

Seated Wide Grip Row
180x5
200x5
200x5

Close Grip Bench Press
135x10
155x10
185x10
225x5
225x5
225x5

Skull Crusher
110x5
110x5
110x5

Tri Pressdown
100x5
105x5
105x5

Kettlebell Snatch
20kgx15 per arm
rest 1 min
20kgx15 per arm
rest 1 min
20kgx15 per arm


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Default 05-18-2014, 11:59 AM

Not keeping up on my nutrition at all! I am slacking big time in that area. I need to get back on track.

For the start of week 10 I will be taking the Form XT 2ml 5x a day.

Week 9 Work outs:

12 May 2014

BICEPS/HAMSTRINGS

Machine Preacher Curl
65x15
90x12
120x12
120x9
120x8

DB Curl
30x15
35x12
35x12

DB Hammer Curl
30x15
35x12
35x12

MTS Seated Leg Curl
60x15
70x15
70x15
70x15

DB Single Leg Romanian Deadlifts
35x15
50x15
70x15

Hand to Hand Kettlebell Swings
20kgx100

13 May 2014

CHEST/CALVES

BB Incline Press
115x15
135x12
145x12
155x12

DB Flat Press
70x15
80x12
75x9

Incline DB Flye
30x15
30x15
30x15

Machine Flye
100x15
100x15
100x15

Standing Calf Raise
90x15
180x12
180x12
180x12

Kettlebell Clean & Press
20kgx16 per hand

14 May 2014

QUADS

Squats
135x15
205x12
280x12
280x12

Single Leg Extensions
70x12
70x12
70x12

Seated Leg Press
310x12
310x12
310x12

15 May 2014

DELTS

Db Shoulder Press
30x15
40x15
50x12
50x12
50x12

DB Lateral Raise
25x12
25x12
25x12

DB Rear Lateral Raise
30x12
30x12
30x12

BB Shrugs
135x15
225x15
315x15
405x15

Kettlebell Snatch
20kgx30 per arm
rest 4 minutes
16kgx35 per arm

16 May 2014

BACK/TRICEPS

Deadlift(1'' deficit)
135x8
185x5
225x3
275x3
315x2
365x2
380x2(80%)
405x2(85%)
427.5x1(90%)
475x1(100%) NEW PR!!

Knee Pull
450x1
450x1
450x1

Pullups
BWx12
BWx9-3
BWx8-4

DB Row
80x10-2
75x10-2
70x12

Skullcrusher
80x12
80x12
80x12

Press down
80x12
80x9-3
72.5x12

Cable Overhead Extension with elbows on bench
42.5x12
42.5x12
42.5x12

Kettlebell Squats
30kgx30


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Default 05-26-2014, 12:08 PM

Week 10 went better with the nutrition. I was a little short everyday on protein but was able to hit very close to 2,960 calories every day. Work outs went well. Getting stronger and hit a new 10 pound pr on deads.

Calories will drop to 2,940 for week 11.

Protein: 257g(35%)
Carbs: 220g(30%)
Fat: 114g(35%)

Form XT doses will remain at 2ml 5x a day

Week 10 Work Outs:

19 May 2014

BICEPS/HAMSTRING

Machine Preacher Curls
65x15
90x12
120x11
120x9.5
120x9

DB Curl
40x11
40x11
40x10-1

DB Hammer Curl
40x11
40x11
40x11

MTS Seated Leg Curl
70x11
80x11
80x11
80x11

DB Single Leg Romanian Deadlift
75x11
85x11
85x11

Hand to Hand Kettlebell Swings
16kgx30
1 min. rest
20kgx30
1 min rest
24kgx40

20 May 2014

CHEST/CALVES

Incline BB Press
115x12
135x12
160x11
165x11
165x11

DB Flat Press
75x11
80x11
80x9+2 partials

Incline Db Flye
35x11
35x11
35x11

Cable Flye
25x11
30x9
25x9-2

Smith Machine Standing Calf Raise
90x15
200x11
200x11
200x11

21 May 2014

QUADS

Squats
135x10
185x10
225x10
295x9
295x9
295x9

Single Leg Extensions
80x11
85x11
85x9

Seated Leg Press
330x11
330x11
330x11

KettleBell Snatch
16kgx10
1 min rest
20kgx10
2 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5
1 min rest
24kgx5

22 May 2014

DELTS

DB Shoulder Press
30x15
40x15
55x11
55x11
55x9

DB Lateral Raise
30x11
30x11
30x11

DB Rear Lateral Raise
35x11
35x11
35x11

BB Shrugs
135x15
225x15
405x11
405x11
405x11

Hand to Hand Kettlebell Swings(1 min rest between sets)
16kgx20
20kgx20
24kgx50
24kgx40
24kgx30
24kgx20
24kgx10

23 May 2014

Deadlift(max attempts)
135x8
185x5
225x3
275x3
315x1
365x1
405x1
425x1
480x1(pr'd)
485x1(new pr!)

http://instagram.com/p/oW3Gr8nxne/

Pull Ups
BWx11
BWx9+2 partials
BWx9+2 partials

DB Row
75x11
75x11
75x11

Skull Crushers
90x11
90x11
90x11
90x11

Pressdown
80x11
80x9+2 partials
80x9+2 partials

Cable Overhead Extension with elbows on bench
50x11
52.5x11


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Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

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