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View Full Version : Trebin's ATP Log - Chewbacca's Revenge



Kowboy
03-13-13, 8:48 am
What is the best time of day to take this? I am going to start tomorrow, didn't get the message until late.

wedge
03-13-13, 11:34 am
What is the best time of day to take this? I am going to start tomorrow, didn't get the message until late.

I was wondering this myself.

What's with the title "Chewbacca's Revenge?"

Kowboy
03-13-13, 11:35 am
I am a Star War's fan, have the chewbacca mask and I honeslty don't know how it came to that lol

wedge
03-13-13, 11:36 am
I am a Star War's fan, have the chewbacca mask and I honeslty don't know how it came to that lol

OK. Just as long as you don't start talking exclusively in grunts and growls...

Mr. Dead
03-13-13, 11:56 am
Wassup...???

GUNS
03-13-13, 11:57 am
45 min pre workout!

mritter3
03-13-13, 11:58 am
Looking forward to this mark!!

Kowboy
03-13-13, 12:21 pm
Chewbacca is about to tear shit up in here! I start this stak tomorrow!

Christman
03-13-13, 1:07 pm
45 min pre workout!

Is this the general consensus? What about with pre workout meal which would be about 60-90 mins before hitting the gym?

Kowboy
03-13-13, 1:20 pm
Is this the general consensus? What about with pre workout meal which would be about 60-90 mins before hitting the gym?

I just plan on sticking w/ my current meal times and just add that in. I usually eat 60 mins ahead of time and then drive to the gym. So right before I leave I plan on taking it and depdning on how long it takes to get ready I should be 30-45 prior.

Kowboy
03-13-13, 2:26 pm
Do you guys have any issues to me using this w/ a 21 day round of test?

wedge
03-13-13, 3:57 pm
45 min pre workout!

Gratitude.

naturalguy
03-13-13, 5:00 pm
Big star wars fan myself.

Yup take one pack 45 minutes pre-workout

J-Dawg
03-13-13, 6:25 pm
What is the best time of day to take this? I am going to start tomorrow, didn't get the message until late.

Good question. It should be taken 45min pre-workout. If you're using a pre-workout, they could be taken at the same time. On off days, first thing in the morning would be perfect.

Phil800101
03-14-13, 2:43 am
Subbed.

Kowboy
03-14-13, 8:52 am
Tonight is squats, figured it would be a good day to start. This is killing my OCD lol. Normally I wouldn't even entertain this until it was a Monday and the first lifting day of the week but I am trying to break the norms lol

Blondie Weapon X
03-14-13, 5:50 pm
What did you decide about taking the Test along with Project Stak.

Kowboy
03-14-13, 8:46 pm
What did you decide about taking the Test along with Project Stak.

I spoke w/ J so I am just doing the ATP Stak by itself. I started it today. I had a killer workout tonight.

Kowboy
03-14-13, 8:51 pm
Today: I swapped rice for this whole wheat pasta we have and I paid for it, my farted and about shit my pants all day long. So I am going back to rice fuck that nasty crap.

Meals for today:

Meal 1: 6 eggs, 3 pieces of bacon, Animal Pak, 3 fish oil, 1 potassium
Meal 2: 2 packets of oatmeal, 2 tbsp pb, 2 scoops protein, flaxseed, coconut milk, almond milk in a blender
meal 3: 10 oz sirloin w/ green peppers, onions and whole wheat pasta....
meal 4: 10 oz sirloin w/ peppers and onions

pre-workout: Project Stak, 5g Creatine Mono
Intra: 2 scoops protein, 1/4 cup dextrose

pwo: no protein left so I had nothing
PWO Meal: lasagna the wife made, made up for no pwo

snack: animal shaker of chocolate almond milk

pre- bed: animal pak

Kowboy
03-14-13, 8:53 pm
Day - Squat Heavy
Squat 5 x 2 @ 85% 345
Good Morning 3 x 8 @ 185
(go down until you want to double over and explode up)
Pause Squats 5 seconds 3x5 @ 195 , 230, 270 //last set was easier then I expected
Dead Squats 8 x 1 30 sec rest @ 210 3 min total time
Leg Press 3 x 20 5pps, 6pps, 6pps
Lunges 2 x 10 //knees sore
Back Raises x 50 //had to break in to 10s and keep a super short breaks
Band Leg Curls 2 x 50 //elitefts orange band

//knees are kind of sore, first time using rehbands and wondering what the deal is. Maybe I should just use them on heavy sets.

GUNS
03-14-13, 9:38 pm
Keep them on the whole time! It will warm your knees up for your heavier sets

Kowboy
03-14-13, 9:52 pm
It was just weird, I have never had knee pain before until today wearing them.

GUNS
03-14-13, 9:58 pm
I dont think it was them. Unless they are way too small, but doubt it. Maybe just a bad day. Didnt it snow up there. Could be they were just cold!

Kowboy
03-14-13, 10:05 pm
I dont think it was them. Unless they are way too small, but doubt it. Maybe just a bad day. Didnt it snow up there. Could be they were just cold!

They are the xxl so they dont get any bigger lol they felt good. I go really low on squats so maybe just the bounce was different.

Blondie Weapon X
03-14-13, 11:52 pm
I spoke w/ J so I am just doing the ATP Stak by itself. I started it today. I had a killer workout tonight.

Good idea Mark!!
Great to hear that ur wo was killer!! Im so antsy cant wait!!
Just read ur wo tonight...very cool!
...and LMFAO about the whole pasta crap <--- lol!!!

Kowboy
03-15-13, 8:32 am
I am pretty sure I melted the paint off the squat rack...it was awful

Appollonian
03-15-13, 8:50 am
Just found this bud, nice session and I'm excited to see what the new Stak does for you.

Cellardweller
03-15-13, 9:32 pm
I spoke w/ J so I am just doing the ATP Stak by itself. I started it today. I had a killer workout tonight.

I was going to run N1-T and ZMA but I'm holding out til after too.

Kowboy
03-15-13, 9:57 pm
I was going to run N1-T and ZMA but I'm holding out til after too.


Just found this bud, nice session and I'm excited to see what the new Stak does for you.

Yeah, I am excited to see how this goes. I am just going to run it alone w/ creatine for the 21 days. maybe some atomic 7 intra workout. That should be basic enough to still get a good read.

Kowboy
03-15-13, 10:02 pm
Meals Today:

1: 24g protein, 3tbsp pb (guess), choc almond milk, flaxseed, coffee
2: 6 eggs, 3 pieces of bacon (animal pak, fish oil, potassium)
3: 10oz sirloin, 1 cup rice w/ cream of mushroom soup
4: 2 pbj sandwiches on protein break, shaker of choc almond milk
5: 8oz ground beef (96:4), 2 red potatoes

Pre-WOrkout: 1MR, Project Stak, 5g Mono
PWO: Meal 4, nothing else left

Active Recovery - Jersey Shore Glamour Muscle Day

Clean and Jerk - did like 20 or so, worked up to 135. Back was a little tight so I foam rolled again.
Curls w/ FG on EZ Curl bar w/ 70 lbs 4 x 15
Hammer Curls w/ FG 40s 3 x 10
Reverse Curls Bar 3 x 10

Calves on Leg Press 3pps x 20, 20 and 4pps x 20

Ab machine 5 x 25

Kowboy
03-16-13, 1:03 pm
Off day - had my Pak, Potassium, Fish Oil, Project Stak

Meal 1 - 6 eggs, 4 pieces of bacon, glass of milk, coffee

Kowboy
03-17-13, 10:13 pm
I feel pretty bad for missing my sessions this weekend but it was my wife's birthday party tomorrow and today everyone had all kinds of liquids shooting from everywhere lol. I had to take care of the household today.

Pak, Project Stak, Fish Oil, Potassium just a normal off day

Kowboy
03-18-13, 9:11 pm
Today was ok, didn't get as much food as I wanted in before training.

Meal 1 - 6 eggs, 3 bacon w/ cheddar
Meal 2 - 6oz steak, moz cheese, tomatoes w/ spinach leaves
Meal 3 - 6oz steak, moz cheese and tomatoes

Pre Workout - Project Stak, 1MR and 5g Creatine
Post Workout - 2 cups rice, 1 cup mashed potatoes w/ cheese, 8oz beef, half a can of broc cheese soup and 1 cookie
Snack - 2 cookies, 1 apple and a coffee

Cycle 1 Week 3 Day 1 - Deadlift Heavy
Deadlift 1" Deficit - 135 x 8, 225 x 5, 275 x 5, 315 x 2, 365 x 2, 405 x 2, 425 x 2, 450 x 2 (30 sec pause, this was way to fucking hard)
//talked w/ a trainer, everytime I go heavy I lose my form and fall to far forward. Pissed off I dropped it to 315 and pulled.
315 x 5, 5, 5, 10! felt ok after this pullshit
Good Mornings 3 x 10 @ 185
DB Rows 80 x 12, 90 x 12, 100 x 12
Lat Pulldowns 3 x 10
Planks 3 x 30 sec (way harder then I thought)

Kowboy
03-19-13, 8:39 am
Feeling pretty energetic this morning. Not as sore as I expected to be either. Could be my session sucked or it could be the stak, I guess I will never know. Either way tonight is OHP speed day. The goal is to use the log and hit some viper presses and then just do some heavy heavy cleans w/ the log to work on form.

Appollonian
03-19-13, 9:33 am
Liking this so far, putting in solid work with some supps along the way.

And good on you for taking care of the family.


Feeling pretty energetic this morning. Not as sore as I expected to be either. Could be my session sucked or it could be the stak, I guess I will never know. Either way tonight is OHP speed day. The goal is to use the log and hit some viper presses and then just do some heavy heavy cleans w/ the log to work on form.

Hmm... sounds like we need a large scale scientific study to see if a lot of folks feel the same way or... haha man just kidding. If you're putting in more work and getting stronger/bigger, I think it's probably OK you aren't crazy sore all the time.

Kowboy
03-19-13, 9:57 am
I def look different than I did last year. I still have a midsection but my arms, shoulders and upper back are a lot thicker I think.

J-Dawg
03-19-13, 10:30 am
Feeling pretty energetic this morning. Not as sore as I expected to be either. Could be my session sucked or it could be the stak, I guess I will never know. Either way tonight is OHP speed day. The goal is to use the log and hit some viper presses and then just do some heavy heavy cleans w/ the log to work on form.

Energy in the morning is a good thing Let's see how that translates for the workout tonight!

Kowboy
03-19-13, 10:40 am
Tonight is going to be great, I can already tell. I feel pretty awesome today.

Kowboy
03-19-13, 9:31 pm
Meals:

1 Coffee, Protein, Creatine, Almond Milk
2 6 eggs, 2 pieces of bacon
3 8oz chicken breast, blue cheese, green beans
4 8oz chicken breast, blue cheese, spinach salad w/ cheese, tomatoes and a small touch of dressing

PreWorkout Project Stak, Animal Pak, Creatine
Intra Atomic 7
Post Atomic 7, Creatine (out of protein)

10oz Chicken Breast, 2 cups Rice, Broc Cheese Soup, Mashed Potatoes w/ Cheese and Butter, 1 cookie, glass of milk w/ dextrose
Snack: cottage cheese, toast and coffee

Cycle 1 Week 3 - OHP Explosion Day

I almost exploded doing this one, was truly exhausted and super sore already.

Speed Press Log weight 160 lbs 8 x 3 (6 of 8 were full clean and press each rep). Total time 7 minutes, out of breath, sweaty mess.
Heavy Log Cleans worked up to 260, shocked myself but had it set wrong so no go on press. I tried 260 again and got it 65% of the way up and felt my lower back give so I dropped it. THis was a huge PR, never cleaned more than 240 before w/ the log and it was on a 12" log not a 10".

Floor Press 185 3 x 12
Incline BB Press 3 x 10 @ 135 (I was fucking fried lol this was harder then it should have been. Thought about giving up and moving on but realized I am not a pussy and only pussies give up).
BW Dips (super hard at this point) 6, 3, 3, 2, 3

DB Lateral Raise 25s 3 x 12
Front Bar Raise 45lbs 3 x 10

Tricep Band Pushdowns w/ Orange Band 1 x 100 //holy fuck that hurt
Planks 3 x 30 secs

Fucking out...exhausted

mritter3
03-20-13, 9:56 am
Meals:

1 Coffee, Protein, Creatine, Almond Milk
2 6 eggs, 2 pieces of bacon
3 8oz chicken breast, blue cheese, green beans
4 8oz chicken breast, blue cheese, spinach salad w/ cheese, tomatoes and a small touch of dressing

PreWorkout Project Stak, Animal Pak, Creatine
Intra Atomic 7
Post Atomic 7, Creatine (out of protein)

10oz Chicken Breast, 2 cups Rice, Broc Cheese Soup, Mashed Potatoes w/ Cheese and Butter, 1 cookie, glass of milk w/ dextrose
Snack: cottage cheese, toast and coffee

Cycle 1 Week 3 - OHP Explosion Day

I almost exploded doing this one, was truly exhausted and super sore already.

Speed Press Log weight 160 lbs 8 x 3 (6 of 8 were full clean and press each rep). Total time 7 minutes, out of breath, sweaty mess.
Heavy Log Cleans worked up to 260, shocked myself but had it set wrong so no go on press. I tried 260 again and got it 65% of the way up and felt my lower back give so I dropped it. THis was a huge PR, never cleaned more than 240 before w/ the log and it was on a 12" log not a 10".

Floor Press 185 3 x 12
Incline BB Press 3 x 10 @ 135 (I was fucking fried lol this was harder then it should have been. Thought about giving up and moving on but realized I am not a pussy and only pussies give up).
BW Dips (super hard at this point) 6, 3, 3, 2, 3

DB Lateral Raise 25s 3 x 12
Front Bar Raise 45lbs 3 x 10

Tricep Band Pushdowns w/ Orange Band 1 x 100 //holy fuck that hurt
Planks 3 x 30 secs

Fucking out...exhausted

Strong session!!!

Aggression
03-20-13, 12:20 pm
Today: I swapped rice for this whole wheat pasta we have and I paid for it, my farted and about shit my pants all day long. So I am going back to rice fuck that nasty crap.

Meals for today:

Meal 1: 6 eggs, 3 pieces of bacon, Animal Pak, 3 fish oil, 1 potassium
Meal 2: 2 packets of oatmeal, 2 tbsp pb, 2 scoops protein, flaxseed, coconut milk, almond milk in a blender
meal 3: 10 oz sirloin w/ green peppers, onions and whole wheat pasta....
meal 4: 10 oz sirloin w/ peppers and onions

pre-workout: Project Stak, 5g Creatine Mono
Intra: 2 scoops protein, 1/4 cup dextrose

pwo: no protein left so I had nothing
PWO Meal: lasagna the wife made, made up for no pwo

snack: animal shaker of chocolate almond milk

pre- bed: animal pak

Damn that sounds magical.

Kowboy
03-20-13, 12:21 pm
Damn that sounds magical.

It is super fucking delicious, just have to guard it from the oversized 1 year old lol

Aggression
03-20-13, 12:24 pm
It is super fucking delicious, just have to guard it from the oversized 1 year old lol

I'm thinking about implementing a cheat day/refeed day and I may have to pick up a carton of this stuff and consume the whole damn thing on that glorious day. On a day-to-day basis, its too much sugar for my liking. But on an 'all bets are off' kinda day ... yeahhhh

Kowboy
03-20-13, 1:17 pm
I'm thinking about implementing a cheat day/refeed day and I may have to pick up a carton of this stuff and consume the whole damn thing on that glorious day. On a day-to-day basis, its too much sugar for my liking. But on an 'all bets are off' kinda day ... yeahhhh

I was doing a half gallon, I am working on a carb back load right now to drop some extra fat pounds from the midsection. Curious to see how it plays out. Prob work on doing the almond milk post workout and see what happens.

Kowboy
03-20-13, 9:40 pm
Meal 1: 24g protein, 1 coffee, 1 cup almond milk, milled flaxseed blended
Meal 2: 6 eggs, 3 pieces of bacon
Meal 3: chicken w/ blue cheese
Meal 4: chicken w/ blue cheese

Pre Workout Pak, Stak and 1MR oh and 5g creatine
Intra: atomic 7
Post: atomic 7, 5g creatine

Meal 5: big ass fatty pork ribs, bbq sauce, corn, mashed taters and a shaker of almond choco milk
Snack: TBD

Lifting
Cycle 1 Week 3 Day 3 - Squat Reps

//felt a little off today, decided to not be a bitch and went for it

Warm up was slow, stretched a bit, talked w/ a dude who was about to do a bb show
135, 225, 225, 225, 275 //warmup over, time to get fucking serious

1 x 8 @ 285, 1 x 8 @ 305, 1 x 8 @ 305 felt good

Front Squat 1RM Attempt (rack position) worked up to 245 PR. Never even tried over 185 before this, finally got my wrists loose and it resting on my shoulders.
Squat w/ 135 x 50...cant set the bar down, took everything I had but I didn't set the bar down.
Leg Ext 3 x 12
Box Jumps 5, 5, 5, 10, 10 36 or 40 not sure

Kowboy
03-22-13, 8:48 pm
Sorry I was a little behind. Yesterday was my daughters kindergarten testing. I had my egg and bacon breakfast and a shake. Then after the test we ended up getting ice cream because she did so well. Then we got pizza at night. I am so proud of her and it was fun.

I did take my pak, stak and creatine in the afternoon.

Today:

meal 1: 6 eggs, 3 bacon, 1 coffee
meal 2: roosters - 4 chicken fingers (huge) and fries w/ a water
meal 3: 2 huge pork ribs, rice and mac and cheese w/ a shaker of milk

Workout: Beach Muscle Day
Cleans up to 205 for a triple, did quite a few at 135 and 185 to just loosen up and get moving.
EZ Bar Curls w/ 80 - 4 x 15, Hammer Curls w/ 35s 4 x 8, reverse curls w/ 50lbs 1 x 15, 60lbs 3 x 15

felt tired so I left, tomorrow is Strongman day w/ the Animal Crew! Get some!

Phil800101
03-23-13, 1:23 am
Looking good in here my man, congrats on the PR the other day!

Kowboy
03-24-13, 7:57 pm
Uggh woke up today and feel like I am catching the bullshit that went around work for two weeks. My entire body is hurting...should be fun.

Kowboy
03-26-13, 10:47 pm
Meal 1: 2 scoops Ultra Whey Pro, 2tbsp PB, 2 packets of organic oats, milk
Vitamins: Pak, Fish Oil, Potassium
Meal 2: 6 eggs, 3 pieces of bacon
Meal 3: Chicken and Rice
Meal 4: Chicken and Rice
Pre Workout: Project Stak, 5g Mono, 1RM 1 scoop
Intra: Atomic 7
PWO: 2 scoops ultra whey pro, 1/4 cup dextrose
Meal 5: Beef w/ 1.5 cups rice, shaker w/ choc almond milk
Meal 6: chicken, cottage cheese and shaker of milk

It is time to fucking grow, fuck the bullshit


Cube Method Cycle 1 Wave 2 Week 1 Day 1 Deadlift Reps

Deadlift off 1" mat (I also think the plates are about half an inch shorter than normal so prob more like a 1.5" deficit plus I had my chucks on.

Deads 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3, 425 x 3 x 3
Snatch Grip Deads off 4" block - 275 for 12 x 3 (wow this was a bitch)
Oly Squat 225 for 8 x 3
Bent Over Row Machine w/ Fat Grips 3 x 15 2 plates
BB Hack Squat 3 x 10

This may not look like as much as it was, holy fuck was I fried.

naturalguy
03-27-13, 10:41 am
Uggh woke up today and feel like I am catching the bullshit that went around work for two weeks. My entire body is hurting...should be fun.

Heal up brother

Kowboy
03-27-13, 10:45 am
felt better yesterday, finally feel normal today.

GUNS
03-27-13, 11:59 am
Meal 1: 2 scoops Ultra Whey Pro, 2tbsp PB, 2 packets of organic oats, milk
Vitamins: Pak, Fish Oil, Potassium
Meal 2: 6 eggs, 3 pieces of bacon
Meal 3: Chicken and Rice
Meal 4: Chicken and Rice
Pre Workout: Project Stak, 5g Mono, 1RM 1 scoop
Intra: Atomic 7
PWO: 2 scoops ultra whey pro, 1/4 cup dextrose
Meal 5: Beef w/ 1.5 cups rice, shaker w/ choc almond milk
Meal 6: chicken, cottage cheese and shaker of milk

It is time to fucking grow, fuck the bullshit


Cube Method Cycle 1 Wave 2 Week 1 Day 1 Deadlift Reps

Deadlift off 1" mat (I also think the plates are about half an inch shorter than normal so prob more like a 1.5" deficit plus I had my chucks on.

Deads 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3, 425 x 3 x 3
Snatch Grip Deads off 4" block - 275 for 12 x 3 (wow this was a bitch)
Oly Squat 225 for 8 x 3
Bent Over Row Machine w/ Fat Grips 3 x 15 2 plates
BB Hack Squat 3 x 10

This may not look like as much as it was, holy fuck was I fried.

Loving the diet and the training, keep at it, and it will pay off greatly!

Kowboy
03-27-13, 12:37 pm
I am just trying to eat a lot and keep it simple and as clean as I can.

Kowboy
03-28-13, 9:07 pm
Meal 1: 2 scoops UWP, 1 cup oatmeal, Peanut Butter, whole milk
Meal 2: 8.5 oz chicken w/ rice and some mushroom soup
Meal 3: same

Pre: stak, pak, fish oil, potassium
Post: 2 scoops UWP, 1/4 cup dextrose

Meal 4: 12oz beef w/ rice and mushroom soup

I think the meat is bad or something, I feel absolutely fucking terrible right now. Stomach is not doing well......

It took a while but I did it, not as sore as I thought I would be.

Slater Log 110 lbs - warmup, 220 x 6 x 2 (1 extra for good measure)
Bench Press 245 x 2, 255 x 4 x 2
FLoor Press 185 x 10, 205 x 10, 205 x 10

DB Shrugs 3 x 15
High Pulls 3 x 15

Dips 12, 6, 4
DB Side Lateral 3 x 12
Front Raise 50lbs 3 x 10

Tricep Pushdowns w/ Grenades 3 x 10
Band Pushdowns 4 x 25

Didnt hit abs, ran out of time. I feel pretty good so far...stomach is beat up from something I ate. The maxi pad on my callous didn't help at all, every rep hurt like a motherfucker.

Kowboy
03-29-13, 10:15 am
This stak is pretty amazing, I am a little sore today but feel really damn good considering the volume I hit last night. Tonight is squat night, explosion style.

Kowboy
03-29-13, 10:01 pm
Meal 1: 2 scoops UWP, 2tbsp peanut butter, 1 cup oats
Meal 2: 6 eggs, 5 pieces of bacon
Meal 3: Roosters Full order of chicken fingers and dumpster fries

Pak, Stak, Potassium, Fish oil, 1RM
PWO: 2 scoops UWP, 1/4 cup dextrose

Meal 4: 1lb 91/9 beef, 1 cup rice, green peppers and onions and 20z dark choco almond milk


Cube Method Cycle 1 Wave 2 Week 1 - Squat Explosion Day

Well today started off rough, stomach is fucked up. I went in and did my thing, then the wife said I needed to get home (rarely does this) so I finished up and hit the road. I only missed leg press and then planks so I will just make it up.

Squats: 8 x 3 @ 245
Reverse Band Squats: 365 x 1, 365 x 2 (sheet said it was only supposed to be 345, go me!)
Pause Squats up to a 5rm 225 x 5, 245 x 5, 275 x 5, 295 x 5 (fucking brutal)
Front Squats: back was super tight, 2 x 5 and some singles, held 225 at top to work on building stabilizers.

That was it, I feel it already so it worked but I feel bad I cut it short. Oh well, there is always tomorrow.

Kowboy
04-01-13, 9:03 pm
Meal 1: 2 scoops UWP, 1 cup oats, dark choco almond milk, flaxseed
Meal 2: 2 pbj
Meal 3: leftovers concoction (cheese potatoes, turkey and green bean casserole)
Meal 4: same

pak, stak, potassium, fish oil
pre: 1MR, Stak
Intra: atomic 7

Meal 5: ham, cheese potatoes, baked beans and green bean casserole

Cube Method Cycle 1 Wave 2 Week 2 - Deadlift Reps Day

8 x 1 for speed, timed goal is 23 seconds @ 375 and I ended up at 28 seconds
8 x 3 Snatch Grip Deads w/ 300lbs off 4" blocks
Upright Rows 4 x 10
1 Arm Rows w/ 110s 4 x 8 (worked up starting at 60)
Lat Pulldowns 4 x 15
Banded Pullups
Planks 4 x 30 seconds

Blondie Weapon X
04-02-13, 10:14 am
Stomach feeling better??
I think Im utilizing protein more efficiently, protein digesting slower...i think
Wonder if anyone else is feeling this way.
Maybe its just me and you got bad meat??

Kowboy
04-02-13, 9:28 pm
Stomach feeling better??
I think Im utilizing protein more efficiently, protein digesting slower...i think
Wonder if anyone else is feeling this way.
Maybe its just me and you got bad meat??

I think it was just bad managers special beef. Now my stomach is playing games w/ me, ate baked beans 3 days in a row....house is brutal.

Meal 1: 2 scoops uwp, 1 cup oats, 2tbsp pb, flaxseed, milk
Meal 2: 6 eggs, ham
Meal 3: baked beans, rice, turkey
Meal 4: Greek Yogurt

PreWorkout: Stak, Shock Therapy
Intra: Atomic 7
Post: nothing special

Meal 5: Ham, Baked Beans, Veggies, Apple, Almond Milk

Cube OHP Rep Day

Plan was for 1 x 8 @ 70%, project stak has me strong as fuck or I underestimated my max...70% is 175...
Tonight:
Log Press 200 for 3 x 8
Incline DB press 65s 2 x 20
Farmers Walks w/ 213 per hand 6 walks for about 40 feet//speed
CGBP 205 x 10, 185 x 10, 185 x 8
Dips 5, 7, 5
Side Laterals 3 x 12
Front Bumper Plate Raise 3 x 10
Band Pushdowns x 100

WOrkout felt great, I am really pushing through on the log press. I am not maxing out anything until this cycle is over. Even then I may just move in to something else and bump up the weights for projected maxes a bit.

Phil800101
04-03-13, 12:05 am
Looking good!

You think your house is brutal, you should ride in my work truck with me...I eat about 1/2 a bag of spinach a day...enough said.

GUNS
04-03-13, 12:22 am
Yep we had ham for 2 days, but not beans, lol! That would not go well around here. Im already gassy as hell!

Blondie Weapon X
04-03-13, 9:46 am
I think it was just bad managers special beef. Now my stomach is playing games w/ me, ate baked beans 3 days in a row....house is brutal.




You think your house is brutal, you should ride in my work truck with me...I eat about 1/2 a bag of spinach a day...enough said.


Yep we had ham for 2 days, but not beans, lol! That would not go well around here. Im already gassy as hell!

Thank GAWD the 3 of you arent in the same room....we would surely die from lack of oxygen !!

Cellardweller
04-03-13, 4:13 pm
I see there's alot of Chewbacca's revenge going on in here. Nothing worse than Wookie gas and burnt ass hair.

Kowboy
04-03-13, 9:11 pm
Thank GAWD the 3 of you arent in the same room....we would surely die from lack of oxygen !!

Mine could peel paint at this point.

Kowboy
04-03-13, 9:11 pm
Holy fuck I got destroyed tonight. One of the trainers at the gym has a group that he teaches (well hand picks). His training is certainly not geared towards power lifting. One of the guys in the group benches 405, deads 500 and squats 600. So I decided to jump in on their conditioning tonight. I got fucking destroyed, I didn't quit and I finished the workouts. Here is how it went:

Warmup Name: Dragon
Rounds: 10
Round 1: 5 jumping jacks, 1 air squat, walk out to 1 push up, 1ea windmill, 5 mountain climbers
Round 10: 50 jumping jacks, 10 air squats, 10 push ups, 10ea windmill, 50 mountain climbers (to show progression of rounds) Total Time 17 minutes 30 seconds

We named the next one Fat Guy Hell
4 stations: Snatch, Box Jumps, Thrusters, Ropes 5 rounds 1 min each station (15 sec switch between stations) Total Time 25 minutes

Last one Named the Dirty 30 (supposed to go up weight each round, my shoulders were still destroyed from yesterday (triceps as well))
30 Thruster to High Pull, 30 cleans, 30 push press for 3 rounds @ 95 lbs

I am totally exhausted, sore and was covered in sweats.

I ate the same foods today, to tired to type

Cellardweller
04-04-13, 2:12 pm
That reminds me of preseason conditioning when I was on the rowing crew in high school.

Kowboy
04-04-13, 2:22 pm
it was brutal man, gonna enjoy my evening relaxing tonight for sure

J-Dawg
04-04-13, 5:09 pm
That's some serious conditioning. I gotta work my way up to that point, lol.

Trying to post this in all threads--When you finish up, can you post your final feedback here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Kowboy
04-06-13, 7:12 pm
Last day of the ATP, I am sad it is over. I really enjoyed taking it. I will compare it next week to see how I do w/out it. Today's workout:

Had to play catch up this morning:

Squats - Heavy Week 5 x 2 @ 345 and last set I did 3 for good measure, no belts
3 sec Pause Squats - 245 x 3, 285 x 3, 315 x 3

Stones 180 x a bunch of doubles to 60" platform
Stones 220 x 5 singles to 60" platform

Farmers Walks Outside 75 feet each way - speed w/ 123 per hand to warm up x 6, 213 each hand x 75 feet for speed x 4 runs
Sprints x 8ish
Prowler push 70 feet w/ 3 plates x 4

Beach Muscle Bicep Curls 3 x 8 w/ 35s, 1 x 8 w/ 40s
Reverse Curls w/ El Gordo 3 x 8

Blondie Weapon X
04-07-13, 6:51 pm
I got 335# !!!
Wahooooo!!

Kowboy
04-07-13, 9:33 pm
huge congrats, that is awesome!

Blondie Weapon X
04-07-13, 11:40 pm
huge congrats, that is awesome!

thanks bud :)