1JFS3
10-04-12, 11:12 pm
Moved from Packs section.
--------------Day one.-----------------
-Breakfast 7:30 AM- 1/2 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Class 9-10
-Snack 10 AM- PBJ on Multi Grain, 1 Scoop Whey w/ Skim Milk
Class 11-12
-Lunch 12:20 PM- Tuna w/ Hot Sauce in a bowl, 1 Cup Oats w/ Mashed Banana, 1 TBSP PB2
Class 1-2, took M-Stak (minus red pill) at 2, Started lifting right at 230...chest/tri
-Post WO Meal 4:30 PM- 1.5 Scoop Whey w/ Cup Skim Milk, Grilled Chicken Wrap w/ 1 piece of Pepperjack, onions on WW Tortilla, 2 Sweet Potatoes, Apple and PB
Class 6-7
-Snack 7 PM- PBJ on Multi Grain
-Snack back at the room, 9:45 PM- 1 Scoop Whey mixed w/ PB2 and 1 TBSP of Peanut Butter
Macros for the day- 3,299 Cals, 375 Carbs, 100g Fat, 257 Protein
Comments: I wish I had the time to get more "food" and less whey. It's so hard here, constantly on the go and stuff. Any suggestions? Can't cook in the room.
Now, for the M-Stak: I mean, it was day one. All I can really say is the pills weren't difficult to swallow. I always get a pretty nice pump, but this stuff certainly didn't slack. As far as potential strength increases I found myself pushing more reps on incline DB press but I think that is more me pushing myself to successfully bulk. I'll be able to further comment on the M-Stak beginning next week.
Workout:
Flat BB Bench-
1x12 135
1x8 185
3x6 205
Incline DB Bench-
1x10 70
1x7 75
2x6 75
1x7 70
Decline DB Bench-
4x8 65
Skullcrushers SS w/ Close Grip-
2x15 70
2x10 80
Overhead Cable Pull-
2x12 100
2x10 110
1x15 80
Cable Cross SS w/ Dips
1x15 60, 15 Dips
1x13 70, 13 Dips
1x10 80, 10 Dips
------------Day Two.-------------
-Breakfast 8 AM- 2/3 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Took my M-Stak about 50 minutes later, hit the gym 20 minutes after that, began lifting around 9:30. Did back/bi's and I gotta tell you, like I said in the update above, my pump was unreal. Veiny as fuark, really swole, I was loving it. Not only that, I was yanking up 45's on seated DB curl which is high for me. Only got 5-6 reps, but it was good form and felt awesome.
-Post Workout 11:45 AM- 2 Scoops Whey in 1 cup Skim Milk, 1 Banana in 1 cup of oats w/ PB2, Apple and Peanut Butter
Chem Lab 1-5
-Lunch 1:30- 1 Chicken of the Sea Pink Salmon Pouch, PBJ on Multi Grain, 2 Cups Skim Milk
-Dinner 5:15 PM- Whole Wheat Grilled Chicken Wrap w/ Onions, Mustard and a Lean Roast Beef Sandwich on 100% Whole Wheat
-Snack 7:30 PM- 2/3 Cup Oats, 1 TBSP PB
-Pre-Bed 9:30 PM- 4 Hard Boiled Eggs, ate 1 yoak
Daily Macros: 3,072 Cals, 367 Carbs, 84g Fat, 233g Protein
Workout: Back&Bi's
Pull Ups (Warm-Up)
3x8 BW
Lat Pulldown SS w/ Standing Rope Row
1x13 110 / 1x15 90
2x12 130 / 1x13 110
2x8 150 / 3x12 130
Seated DB Curl
1x10 40
3x6 45
1x5 45
Alternate DB Row
1x12 75
3x10 80
1x8 85
Seated Preachers
1x5 70
3x8 60
BB Shrugs SS w/ Hammer Curl
2x15 175 / 2x10 25
2x20 155 / 2x10 25
1x20 135 / 1x10 25
Beyond sore after that. Cardio/calves today to stay on top of it, definitely in need of some rest. Gonna check the scale Friday and see where we're at!
-----------------Day Three.------------------
Breakfast 8 AM- 2/3 Cup Oats, 1 Scoop Whey, 1TBSP PB2, Banana
Class 9-10
Snack 10:15 AM- 2 Hard Boiled Eggs (1 Yoak) w/ Walden Farms Miracle Mayo on 1 piece of 100% WW, PBJ on WW, 1 scoop Whey w/ Skim Milk
Class 11-12
Lunch 12:30 PM- 1 Whole Wheat Grilled Chicken Wrap w/ Onions and Hot Sauce, Orange
Class 1-2 (Killed my Micro Exam!)
Took M-Stak at around 1:40. Ran up to the gym and did 5 light squat sets and hit calves/abs. Ran back down. Pittsburgh is the hilliest place on Earth so everywhere you go is friggin' cardio.
PWO Meal 3:30 PM- 1.5 Scoop Whey w/ Skim Milk, 2 Whole Wheat Chicken Wraps w/ L, T, O and Yellow Mustard, Bowl of Oatmeal w/ PB2
Snack 5:30 PM- PBJ on 100% WW
Class 6-720
Snack 7:30 PM- PBJ on WW, 2 Hard Boiled Egg Whites
Daily Macros: 3,317 Cals, 384g Carbs, 95g Fat, 275g Protein
Comments: Took cold meds today, definitely not too happy about it, but a bug is going around my floor and I'm not trying to catch it. Nip any symptoms in the bud.
Something else I want to say- I feel extra sore before bed, and I always feel like I should down a shake to prevent it while I'm sleeping but I always hit my macros. What would you do?
Workout: Squats/Calves/Abs
Squat
1x15 135
1x10 185
1x8 205
1x7 185
1x13 135
Calf Raises (Multiple Forms)
4x20 90
6x20 Body Weight
Abs
Assorted: Crunches, Leg Lifts, Scissors, etc.
I feel so much more confident in the weight room with M-Stak. I feel as though I am actually going to gain this time around.
-----------Day Four------------
Breakfast 7:30 AM- 1 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Lab 830-1150
Snack 9:45 AM- PBJ on Multi Grain
Lunch 12 PM- Grilled Chicken and Turkey Sandwich on Ciabatta (no cheese, sauce), 1/2 Cup Oats w/ 1 TBSP PB2
Took M-Stak at about 130, hit the gym at 2, chest/tris.
Post WO 4 PM- 2 Scoops Whey, 1 Cup Skim Milk, Roasted Potatoes, Whole Wheat Grilled Chicken Wrap w/ L, T, O, 1 Cup Oats w/ PB2
Dinner 6 PM- Grilled Chicken Wrap w/ Onion and Hot Sauce, PBJ on one slice of Multi Grain
Snack 830 PM- 4 Hard Boiled Egg Whites w/ 1 2 TBSP PB2, 1 Scoop Whey
Pre-Bed 10 PM- 6 oz Greek Yogurt, 1 TBSP PB2, 1 TBSP PB
Daily Macros: 3,286 Cals, 368g Carbs, 82g Fat, 283g Protein
Workout, Chest/Tri:
Incline BB Bench
1x12 135
1x10 155
2x5 185
3x8 155
Decline BB Bench
1x12 155
3x8 185
1x10 135
Flat DB Bench
1x10 70
2x7 75
1x8 70
Bench Dips SS w/ Behind Head Tri Press
2x30 BW / 3x10 70
Behind Head Cable Pull (Curl Bar)
2x12 100
3x10 110
Cable Pushdown (Straight Bar Handle)
4x12 110
SkullCrusher SS w/ Close Grip
2x12 70
1x10 60
1 Set Fly w/ 40's
Doing decline I felt like a monster. I never use 185 with that much ease for my work sets. I could have done more, just had no spotter. Hell of a day, but the diet is getting out of whack. I'm so lost on fruit because of what I read about regarding the body's reaction to fructose, and I get so ungodly hungry at night (which I think is from the M-Stak.) Can't say it bothers me though, the more cals the merrier.
--------------Day one.-----------------
-Breakfast 7:30 AM- 1/2 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Class 9-10
-Snack 10 AM- PBJ on Multi Grain, 1 Scoop Whey w/ Skim Milk
Class 11-12
-Lunch 12:20 PM- Tuna w/ Hot Sauce in a bowl, 1 Cup Oats w/ Mashed Banana, 1 TBSP PB2
Class 1-2, took M-Stak (minus red pill) at 2, Started lifting right at 230...chest/tri
-Post WO Meal 4:30 PM- 1.5 Scoop Whey w/ Cup Skim Milk, Grilled Chicken Wrap w/ 1 piece of Pepperjack, onions on WW Tortilla, 2 Sweet Potatoes, Apple and PB
Class 6-7
-Snack 7 PM- PBJ on Multi Grain
-Snack back at the room, 9:45 PM- 1 Scoop Whey mixed w/ PB2 and 1 TBSP of Peanut Butter
Macros for the day- 3,299 Cals, 375 Carbs, 100g Fat, 257 Protein
Comments: I wish I had the time to get more "food" and less whey. It's so hard here, constantly on the go and stuff. Any suggestions? Can't cook in the room.
Now, for the M-Stak: I mean, it was day one. All I can really say is the pills weren't difficult to swallow. I always get a pretty nice pump, but this stuff certainly didn't slack. As far as potential strength increases I found myself pushing more reps on incline DB press but I think that is more me pushing myself to successfully bulk. I'll be able to further comment on the M-Stak beginning next week.
Workout:
Flat BB Bench-
1x12 135
1x8 185
3x6 205
Incline DB Bench-
1x10 70
1x7 75
2x6 75
1x7 70
Decline DB Bench-
4x8 65
Skullcrushers SS w/ Close Grip-
2x15 70
2x10 80
Overhead Cable Pull-
2x12 100
2x10 110
1x15 80
Cable Cross SS w/ Dips
1x15 60, 15 Dips
1x13 70, 13 Dips
1x10 80, 10 Dips
------------Day Two.-------------
-Breakfast 8 AM- 2/3 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Took my M-Stak about 50 minutes later, hit the gym 20 minutes after that, began lifting around 9:30. Did back/bi's and I gotta tell you, like I said in the update above, my pump was unreal. Veiny as fuark, really swole, I was loving it. Not only that, I was yanking up 45's on seated DB curl which is high for me. Only got 5-6 reps, but it was good form and felt awesome.
-Post Workout 11:45 AM- 2 Scoops Whey in 1 cup Skim Milk, 1 Banana in 1 cup of oats w/ PB2, Apple and Peanut Butter
Chem Lab 1-5
-Lunch 1:30- 1 Chicken of the Sea Pink Salmon Pouch, PBJ on Multi Grain, 2 Cups Skim Milk
-Dinner 5:15 PM- Whole Wheat Grilled Chicken Wrap w/ Onions, Mustard and a Lean Roast Beef Sandwich on 100% Whole Wheat
-Snack 7:30 PM- 2/3 Cup Oats, 1 TBSP PB
-Pre-Bed 9:30 PM- 4 Hard Boiled Eggs, ate 1 yoak
Daily Macros: 3,072 Cals, 367 Carbs, 84g Fat, 233g Protein
Workout: Back&Bi's
Pull Ups (Warm-Up)
3x8 BW
Lat Pulldown SS w/ Standing Rope Row
1x13 110 / 1x15 90
2x12 130 / 1x13 110
2x8 150 / 3x12 130
Seated DB Curl
1x10 40
3x6 45
1x5 45
Alternate DB Row
1x12 75
3x10 80
1x8 85
Seated Preachers
1x5 70
3x8 60
BB Shrugs SS w/ Hammer Curl
2x15 175 / 2x10 25
2x20 155 / 2x10 25
1x20 135 / 1x10 25
Beyond sore after that. Cardio/calves today to stay on top of it, definitely in need of some rest. Gonna check the scale Friday and see where we're at!
-----------------Day Three.------------------
Breakfast 8 AM- 2/3 Cup Oats, 1 Scoop Whey, 1TBSP PB2, Banana
Class 9-10
Snack 10:15 AM- 2 Hard Boiled Eggs (1 Yoak) w/ Walden Farms Miracle Mayo on 1 piece of 100% WW, PBJ on WW, 1 scoop Whey w/ Skim Milk
Class 11-12
Lunch 12:30 PM- 1 Whole Wheat Grilled Chicken Wrap w/ Onions and Hot Sauce, Orange
Class 1-2 (Killed my Micro Exam!)
Took M-Stak at around 1:40. Ran up to the gym and did 5 light squat sets and hit calves/abs. Ran back down. Pittsburgh is the hilliest place on Earth so everywhere you go is friggin' cardio.
PWO Meal 3:30 PM- 1.5 Scoop Whey w/ Skim Milk, 2 Whole Wheat Chicken Wraps w/ L, T, O and Yellow Mustard, Bowl of Oatmeal w/ PB2
Snack 5:30 PM- PBJ on 100% WW
Class 6-720
Snack 7:30 PM- PBJ on WW, 2 Hard Boiled Egg Whites
Daily Macros: 3,317 Cals, 384g Carbs, 95g Fat, 275g Protein
Comments: Took cold meds today, definitely not too happy about it, but a bug is going around my floor and I'm not trying to catch it. Nip any symptoms in the bud.
Something else I want to say- I feel extra sore before bed, and I always feel like I should down a shake to prevent it while I'm sleeping but I always hit my macros. What would you do?
Workout: Squats/Calves/Abs
Squat
1x15 135
1x10 185
1x8 205
1x7 185
1x13 135
Calf Raises (Multiple Forms)
4x20 90
6x20 Body Weight
Abs
Assorted: Crunches, Leg Lifts, Scissors, etc.
I feel so much more confident in the weight room with M-Stak. I feel as though I am actually going to gain this time around.
-----------Day Four------------
Breakfast 7:30 AM- 1 Cup Oats, 1 Scoop Whey, 1 TBSP PB2, Banana
Lab 830-1150
Snack 9:45 AM- PBJ on Multi Grain
Lunch 12 PM- Grilled Chicken and Turkey Sandwich on Ciabatta (no cheese, sauce), 1/2 Cup Oats w/ 1 TBSP PB2
Took M-Stak at about 130, hit the gym at 2, chest/tris.
Post WO 4 PM- 2 Scoops Whey, 1 Cup Skim Milk, Roasted Potatoes, Whole Wheat Grilled Chicken Wrap w/ L, T, O, 1 Cup Oats w/ PB2
Dinner 6 PM- Grilled Chicken Wrap w/ Onion and Hot Sauce, PBJ on one slice of Multi Grain
Snack 830 PM- 4 Hard Boiled Egg Whites w/ 1 2 TBSP PB2, 1 Scoop Whey
Pre-Bed 10 PM- 6 oz Greek Yogurt, 1 TBSP PB2, 1 TBSP PB
Daily Macros: 3,286 Cals, 368g Carbs, 82g Fat, 283g Protein
Workout, Chest/Tri:
Incline BB Bench
1x12 135
1x10 155
2x5 185
3x8 155
Decline BB Bench
1x12 155
3x8 185
1x10 135
Flat DB Bench
1x10 70
2x7 75
1x8 70
Bench Dips SS w/ Behind Head Tri Press
2x30 BW / 3x10 70
Behind Head Cable Pull (Curl Bar)
2x12 100
3x10 110
Cable Pushdown (Straight Bar Handle)
4x12 110
SkullCrusher SS w/ Close Grip
2x12 70
1x10 60
1 Set Fly w/ 40's
Doing decline I felt like a monster. I never use 185 with that much ease for my work sets. I could have done more, just had no spotter. Hell of a day, but the diet is getting out of whack. I'm so lost on fruit because of what I read about regarding the body's reaction to fructose, and I get so ungodly hungry at night (which I think is from the M-Stak.) Can't say it bothers me though, the more cals the merrier.