Blondie Weapon X ATP log

[Blondie Weapon X]

Stoked to get started!!
As of now Im waiting for my STAK to arrive - hoping its today.

So with this in mind I will keep a journal starting with meals today

Meal 1
6 egg whites w 2 yokes
1 cup cooked steel cut oats w yellow sugar pack & a splash of vanilla extract

Meal 2
3 oz roasted chicken breast
24 gram protein shake w 7 gr carbs

Meal 3
6 oz tilapia fish
asparagus

Meal 4
24 gram protein shake w 7 gr carbs

Meal 5
5 oz Beef
Sm potato
leaf salad w reg dressing

Meal 6
6 egg whites

This is usually how most days look

I usually train BEFORE meal 5 .

[Christman]

Subbed for this.

[naturalguy]

In for this

[Sprint]

In..

[Sprint]

So we're looking at a post-workout recovery supp, right?

[Christman]

So we're looking at a post-workout recovery supp, right?

I am wondering when to take it as well.

[J-Dawg]

Subbed for the ride Blondie!

[J-Dawg]

For the question on timing--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.

[Blondie Weapon X]

For the question on timing--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.

Thanks J-Dawg!!

[Blondie Weapon X]

A couple of side notes on recent workouts.

Saturday 3/9
I decided to see where I was in doing deadlifts...I havent done them for a while, probably about a year. I usually stick with 3/4 deads on back day.
But in thinking about starting Project Stak and thinking about focusing on more power lifting this year I just needed to see where my lifts were.

I started with 135# for 20 reps as a warm up
then 185# x 10 x 2
225# x 10
245# x 8
245# x 8
felt good I didnt push it was happy with that for now. (note I had just drove into town after driving for 4 hours & it was 11pm)
Rack pulls
245# x 12
265# x 10
295# x 8
315# x 5
Did bi's and some tri's too but not for recording for this

Tonight Wednesday 3/13

Shoulders - 3 working sets 10 reps on all
3 Warm up sets - variety exercises

Seated side lateral raises
20#, 25#, 30#

Dumbbell press w/a turn at the top (knuckles/palms facing ea other)
25#, 35# ,45#

Upright Barbell row 4 sets
45#, 65#, 85#, 105#

Dumbbell bent over raises 4 sets
25#, 35#, ss. 45# x 10 & 20# x 10

Seated calf raise 4 sets x 15 reps
90#, 110#, 130#, 150#

These werent my all out workouts I just wanted a starting point. Back is my best workout and Shoulders are my weakest - this should be a good judgement of measurements while testing Project Stak!!

Im currently taking Protein, multi-vitamin, Omega's & Bcaa's when I remember

My weight is 179.5
Bodyfat is 17%

[Blondie Weapon X]

I hope it comes TODAY!!!

[Sprint]

For the question on timing--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.

Now this is very interesting.

[Blondie Weapon X]

Subbed for this.


In for this


In..


Subbed for the ride Blondie!

This gurl's goal is to make it worth your time to follow this thread!! thanks !! xo

[Mr. Dead]

Subbed...

[Blondie Weapon X]

I get the feeling that its gonna get pretty colorful around the forvm when Project Stak is in full force...just sayn !!

[Christman]

I get the feeling that its gonna get pretty colorful around the forvm when Project Stak is in full force...just sayn !!

I think you're right on point with that.

[Blondie Weapon X]

I think you're right on point with that.

Haha..you know exactly what I'm talkn about!!!

[Blondie Weapon X]

that UPS guy is gonna be pissed !! Im gonna have to show him what RAGE will do to an impatient Blonde chick!!
LOL

no package yet :/

[Christman]

that UPS guy is gonna be pissed !! Im gonna have to show him what RAGE will do to an impatient Blonde chick!!
LOL

no package yet :/

Haha! All week I have been giving the postman, the UPS guy, and the FedEx guy dirty looks every time they don't stop at my house with my Project Stak.

[J-Dawg]

that UPS guy is gonna be pissed !! Im gonna have to show him what RAGE will do to an impatient Blonde chick!!
LOL

no package yet :/


Haha! All week I have been giving the postman, the UPS guy, and the FedEx guy dirty looks every time they don't stop at my house with my Project Stak.

Doh! Let's hope the package gets there tomorrow then!

[Blondie Weapon X]

Doh! Let's hope the package gets there tomorrow then!

Lol.... Okay...jumping for joy!! Great way to start the weekend!!

[IrishMike]

Maybe you guys could get Coronato to make the delivery driver toss, the lift for Apr.

Just a thought.

[Blondie Weapon X]

Maybe you guys could get Coronato to make the delivery driver toss, the lift for Apr.

Just a thought.

Good thinking!! LOL

[Blondie Weapon X]

just adding some beginning notes

Squats
95# x 10
115# x 10
135# x 10
185# x 10
225# x 10 x 2

Leg Press
4 plates x 30
6 plates x 10
8 plates x 10
8 plates x 10

I super set these through out leg workout, no resting

s.s. Sissy squats 3 x 20 just body weight
s.s.Pull ups 7 x 6 reps
s.s.Bicep curls
25# x 10
35# x 10
45# x 10
s.s Tri push downs
140# x 10
160# x 10
160# x 10

[Christman]

Maybe you guys could get Coronato to make the delivery driver toss, the lift for Apr.

Just a thought.

I like it.

[Blondie Weapon X]

Haha! All week I have been giving the postman, the UPS guy, and the FedEx guy dirty looks every time they don't stop at my house with my Project Stak.

Tomorrow has to be the day...right??
tick tock tick tock....that damn clock is getting on my last nerve!! hahaha!!
keep me posted if you get your goodies delivered tomorrow.

[Blondie Weapon X]

Reading good stuff on the other fellas ATP log...getting really psyched for it !!

[Blondie Weapon X]

Subbed...

Hello Mr D & welcome to Blondie's world!! Hope ya got ur seat belt on!!

[Blondie Weapon X]

Well Well Well Mr UPS man...you got the job done!!
WAHOO Got MY STAK TODAY !!

Tomorrow is my off day & Sunday is a cardio day
So Ill be taking Stak in the morning on both of these days

Monday I will start with Back training....Ive been reading up on Tom Rage's Solo HRT = its a type of training that Ive never done - the volume is really low compared to the Y3t that Ive been doing. I think Ill pick Danielnb brain a little too!

Im open to any other suggestions too

[Blondie Weapon X]

Ran in and got a few sets of chest in

Incline DB press
25# x 25
35# x 10
45 x 10
55 x 10
65# x 8

Barbell chest press
95# x 15
115# x 10
135# x 10
155# x 10

Incline DB flies
25# x 25
35# x 10
45 x 10

Had to cut out early. Time to go coach my girls, took them outside tonight - First scrimmage game tomorrow! I really hope we WIN!

[Blondie Weapon X]

Just fopr reference
http://s1322.beta.photobucket.com/user/Dixie_Whited_Frost/media/ANIMAL%20ATP%20Log/IMAG2400-1-1_zps471aa576.jpg.html?sort=3&o=3

[Blondie Weapon X]

Oh, btw...my legs are sore as hell from last night's training :P

[Blondie Weapon X]

Had a change in plans. Our softball scrimmage got rained out Soooo I was able to get in and train back today

Morning -

6 eggs w 2 yokes, 1 c cooked steelcut oats & 1 sm banana cut up in it
Vitamin pack, Project Stak, Omegas, 10 gms Glutamine

Shot of Rage

Workout
Lat pull downs
120# x 15
140# x 10 x 3

T-bar row
90# x 10
135# x 10
170# x 10

Rack Pulls
above the knee 225# x 15
below the knee 225# x 10
275# x 10
295# x 10

Seated Row - v bar
140# x 15
180# x 10
180# x 10

Solo HTR

Biceps

Barbell curl
45# x 15 warm up
65# 8 + 6 x 2

Reverse Barbell curl
45# x 8 + 6 x 1
65# x 8 + 6 x 1

Reverse ez bar wrist curl (barbell to heavy for now)
35# x 8 + 6 x 2

Barbell wrist curl
65# x 8 + 6 x 2

10 g Glutamine
Bcaas

Meal 2
5 oz Tilapia, Asparagus, small potato

Meal 3
40 gram Shake 1 small apple

Meal 4
5 oz Chicken, broccoli and brown rice

Meal 5
Tuna fish & leaf salad

Meal 6
6 egg whites w 1 yoke

[J-Dawg]

Well Well Well Mr UPS man...you got the job done!!
WAHOO Got MY STAK TODAY !!

Tomorrow is my off day & Sunday is a cardio day
So Ill be taking Stak in the morning on both of these days

Monday I will start with Back training....Ive been reading up on Tom Rage's Solo HRT = its a type of training that Ive never done - the volume is really low compared to the Y3t that Ive been doing. I think Ill pick Danielnb brain a little too!

Im open to any other suggestions too

Yes!

Haven't yet tried the solo HRT but have heard good things about it on bodybuilding.com!

[Blondie Weapon X]

Still Feeling slight pump !! Project Stak...ummm maybe

[Christman]

Just started having steel cut oats instead of rolled/instant oats. Soooo much tastier but such a pain in the ass to cook in the microwave. Any tips?

I have been prepping them the night before buy measuring them out and bring them to a boil in the microwave and then letting them sit on the covered on the counter overnight to absorb the hot water. Nuking them again for about a minute in the morning warms them back up without drying them out much.

[Blondie Weapon X]

Just started having steel cut oats instead of rolled/instant oats. Soooo much tastier but such a pain in the ass to cook in the microwave. Any tips?

I have been prepping them the night before buy measuring them out and bring them to a boil in the microwave and then letting them sit on the covered on the counter overnight to absorb the hot water. Nuking them again for about a minute in the morning warms them back up without drying them out much.

you may not want my tip ...lol I BURNED UP A WHOLE PAN this morning..UGGH ~ it stinks!!

When Im not burning them up, on Sundays I cook enough for the week. I boil 6 cups water then add 1 1/2 oats to a very slow boil usually takes about 40 mins for the water to boil down then I just put in the refrigerator and scoop out daily. And then reheat for 2 mins in microwave.
I do love them!!

[Christman]

you may not want my tip ...lol I BURNED UP A WHOLE PAN this morning..UGGH ~ it stinks!!

When Im not burning them up, on Sundays I cook enough for the week. I boil 6 cups water then add 1 1/2 oats to a very slow boil usually takes about 40 mins for the water to boil down then I just put in the refrigerator and scoop out daily. And then reheat for 2 mins in microwave.
I do love them!!

Maybe my way is better... lol

[Blondie Weapon X]

J-Dawg - Day 2 and if this stak stays true though out the whole cycle You better leave perfection alone!!

I trained shoulders & tri's tonight (wasnt my plan on Fri but I went with the opportunity) shoulders are my weakest and least favorite to train But NOT TONIGHT!!
I had HUGE fucking pumps and felt the burn But what was different...I wanted MORE & I GOT MORE!! More weight More Reps Absolutely no exhaustion!!
Triceps I had the same results. I got stronger as the time went by & faster recovery for the next set. Even now as I typing this I have a total recovery feeling!!
Two BIG THUMBS Up on Project Stak!

Military machine press
60# x 12
70# x 10 x 4
80# x 10 x 1

Machine Rotation Press
60# x 10 x 5
(this rotation was tough on my rt shoulder bcuz of past injuries)

Barbell Upright rows
45# x 20
65# x 10
85# x 10
85# x 10

Clean & Press
65# x 10 x 3
75# x 10 x 1

Seated Triceps Extensions
85# x 15
100# x 10
115# x 10
130# x 10

Seated Triceps hammer extensions (dont know wat to call this)
85# x 10
100# x 10 x 2

Rope pull downs
90# x 10 x 2
100# x 10 x 1

[Blondie Weapon X]

yea dont judge me...i know I havent settled into a set training plan. Im showing good results w my regular training ...Ill start adding in more Solo HRT as time goes on,

[Blondie Weapon X]

rest day today

I feel hardness but no soreness.
Stak is treating me well.

[Blondie Weapon X]

All Im gonna say is SQUATS 265# x 6 !!
O. M. G !!!
My best EVER

warm up w bar 20
95# x 15
135# x 10
185# x 10
225# x 10
245# x 10
265# x 6

Shugs
4 x 10

Short night. I got to the Y about 8 and the Y closed at 9 and I didnt get back from Indiana until 7:30 pm

[Blondie Weapon X]

Chest & tris done.
Great pumps...I can barely extend my arms...ha
hunger and appetite is good.
this morning Im up 183. # my scale shows 12.7% bodyfat I
More veins just beneath the skin. Happy with what's happening.
xo

[Blondie Weapon X]

Scale reference
http://i1322.photobucket.com/albums/u562/Dixie_Whited_Frost/IMAG2425_zps53382a56.jpg

[Aggression]

Diet and training looks good. And with Stak in the mix, seems like you're doing well.

[Blondie Weapon X]

Diet and training looks good. And with Stak in the mix, seems like you're doing well.

Mother of god Stak is perfect at this point, just keeps getting better with each day too!!

[Blondie Weapon X]

Oh by the way...my metabolism is fired up!! I took Stak at 830 went and trained 915 - 1015 and its now almost 1230 and im still feeling the fire !!

[Blondie Weapon X]

I read that GUNS said that week 2 is even better...Im mentally starting to prepare. Im thinking about adding 20 mins of cardio each day.

[Blondie Weapon X]

I have this urge to train ALL FUCKING DAY LONG!!
BWAHAHAHA!!
The recovery is unbelievable fellas!!

[J-Dawg]

All Im gonna say is SQUATS 265# x 6 !!
O. M. G !!!
My best EVER

warm up w bar 20
95# x 15
135# x 10
185# x 10
225# x 10
245# x 10
265# x 6

Shugs
4 x 10

Short night. I got to the Y about 8 and the Y closed at 9 and I didnt get back from Indiana until 7:30 pm

NICE!!! Congrats on that squat PR--that's strong.

[J-Dawg]

I have this urge to train ALL FUCKING DAY LONG!!
BWAHAHAHA!!
The recovery is unbelievable fellas!!

That is awesome! I'm on week 2 and my recovery feels much better than before.

Here's to more PRs!

[Blondie Weapon X]

That is awesome! I'm on week 2 and my recovery feels much better than before.

Here's to more PRs!

Yes !! Here's to more PRs !!

[Blondie Weapon X]

First Solid Training of Solo HRT

Welp I printed off the solo hrt training logs and im ready to go

I started with session IV becuz its my back training day

Started my day woke up at 4am - UGGH!! no reason either laid there til 445
Ate 6 egg whites at 7

Arrived at the gym at 930
walked a few laps around the track just to stretch
Time to get busy
Ok seems a bit hard to get started today by 10 Im still not feeling it?? I get pissed off
Intensity changed ---->> ALL better now :)

Wide grip pulldowns
warm up 100# x 15
Set 1 120# x 8 + 6
Set 2 140# x 8 + 6

Seated Rows
warm up 120# x 15
Set 1 140# x 8 + 6
Set 2 140# x 8 + 6

T-Bar Row
warm up 90# x 15
Set 1 115# x 8 + 6
Set 2 135# x x 8 + 6

Barbell Shrug
warm up 225 x 20
Set 1 290# x 8 + 6
Set 2 385# x 10 (no + 6)

Rear Delt Raises - laying on 45deg bench
warm up 15# x 12
Set 1 20 # x 8 + 6
Set 2 30# x 8 + 6

Seated Calf raises
warm up 90# x 20
Set 1 140# x 8 + 6
Set 2 140# x 8 + 6

Calf Extent on Leg press
warm up 6 plates x 20
Set 1 10 plates x 8 + 6
Set 2 10 plates x 8 + 6
also did
1 set of single leg calf
6 plates x 8 + 6

I probably needed to eat a little more but mornings are pretty busy around here
Also I couldve pushed a bit more here and there, bcuz not knowing how the negatives were going to feel.
The 8's on most exercises were good and strong but damn those last 6 on sum things were a bitch - but I liked it. Its going to be good!!

[Blondie Weapon X]

Forgot to note that yesterday was my off day so I took Stak in the evening - read that others doing that. This maybe why I woke up early.
I still had plenty of energy in the gym today!

[Blondie Weapon X]

HUNGRY today !!!

[Blondie Weapon X]

Went to my first Strongman Training Circuit on Saturday. I'll write about it tonight.
Fyi It was awesome, totally got into it!!

[Christman]

Went to my first Strongman Training Circuit on Saturday. I'll write about it tonight.
Fyi It was awesome, totally got into it!!

It was a lot of fun!

[Blondie Weapon X]

It was a lot of fun!

Next time we'll get out the Prowler !!

[Blondie Weapon X]

Busy crazy ass weekend!! Im thinking Im getting great sleep which is giving much more energy in the day, I wake up much easier then normal??
Is it the Stak?? Possibly.

Woke up Saturday excited to head up to Columbus to meet Trebin (Mark) & Domichi (Chris) for my first Strongman circuit training!
Ive always shied away a little from that type of training, but not lately and definitely not today!!
I only ate oatmeal with a sm banana cut up, I felt a little nervous and I didnt want to throw up!!
I took Stak on my way up - about 35 mins b4.
I went inside BUT forgot to bring RAGE in with me !! Too lazy to go back out and get it..lol
When I got there Mark set up the log press for us. I warmed up with the 60# just to get the feel of the movement and its awkwardness of doing something new. Moved onto the the 110# then added a couple of 10#'s - I impressed myself ...lol I enjoyed it A LOT!!
Next we moved to Rack pulls I PR at 405# !! AWESOME!!
Found a sample of RAGE in my bag - perfect timing
Next was the 180# Atlas stone...took me about 4 times before I could even get it up into my lap, but I was determined. Finally got ! I couldnt stand up but I got into my lap! I bet if I had 140# I couldve stood up.
We moved on to farmer walks. I was looking forward to those! I moved 143 per side. I felt the weight in my joints, knees & elbows. Was good though.
Finished off with flipping the 420 tire.
I really believe that Stak gave me that extra push, that extra rep that dig in and that dig it out feeling.
Left feeling very satisfied!

Next stop, the high school back home. Had to be there by noon. Game started at 1:00 we played 9 innings left the field at 4pm

Next I had a party to attend at 6pm back in Columbus returned home that evening at 10.

Long ass day, but never skipped a beat.

Sunday took 4 mile walk and did the mom things around home.
Took Stak in the evening again - I still think I like it before the workout.

Today shoveled the decks, the walks, my 8 car driveway.
Tonight I had the intentions to do legs but changed plans because I had a training partner it was his chest & tri night so I worked on Hellraiser Chest & tri's Go try it if you havent already!! Great training and totally different!!
Experiment and keep it fresh!!

[Christman]

Busy crazy ass weekend!! Im thinking Im getting great sleep which is giving much more energy in the day, I wake up much easier then normal??
Is it the Stak?? Possibly.

Woke up Saturday excited to head up to Columbus to meet Trebin (Mark) & Domichi (Chris) for my first Strongman circuit training!
Ive always shied away a little from that type of training, but not lately and definitely not today!!
I only ate oatmeal with a sm banana cut up, I felt a little nervous and I didnt want to throw up!!
I took Stak on my way up - about 35 mins b4.
I went inside BUT forgot to bring RAGE in with me !! Too lazy to go back out and get it..lol
When I got there Mark set up the log press for us. I warmed up with the 60# just to get the feel of the movement and its awkwardness of doing something new. Moved onto the the 110# then added a couple of 10#'s - I impressed myself ...lol I enjoyed it A LOT!!
Next we moved to Rack pulls I PR at 405# !! AWESOME!!
Found a sample of RAGE in my bag - perfect timing
Next was the 180# Atlas stone...took me about 4 times before I could even get it up into my lap, but I was determined. Finally got ! I couldnt stand up but I got into my lap! I bet if I had 140# I couldve stood up.
We moved on to farmer walks. I was looking forward to those! I moved 143 per side. I felt the weight in my joints, knees & elbows. Was good though.
Finished off with flipping the 420 tire.
I really believe that Stak gave me that extra push, that extra rep that dig in and that dig it out feeling.
Left feeling very satisfied!

Next stop, the high school back home. Had to be there by noon. Game started at 1:00 we played 9 innings left the field at 4pm

Next I had a party to attend at 6pm back in Columbus returned home that evening at 10.

Long ass day, but never skipped a beat.

Sunday took 4 mile walk and did the mom things around home.
Took Stak in the evening again - I still think I like it before the workout.

Today shoveled the decks, the walks, my 8 car driveway.
Tonight I had the intentions to do legs but changed plans because I had a training partner it was his chest & tri night so I worked on Hellraiser Chest & tri's Go try it if you havent already!! Great training and totally different!!
Experiment and keep it fresh!!

Yeah, I had a lot of fun Saturday morning too. You really killed it on the rack pulls!

[Sprint]

I have this urge to train ALL FUCKING DAY LONG!!
BWAHAHAHA!!
The recovery is unbelievable fellas!!

Woah!

[Christman]

I have this urge to train ALL FUCKING DAY LONG!!
BWAHAHAHA!!
The recovery is unbelievable fellas!!

I'll have what she's having.

[Blondie Weapon X]

Woah!

Yeah its true!!


I'll have what she's having.

Haha..ok ill share

[Blondie Weapon X]

Eggs, oatmeal & Stak downed...
Off to train like an animal!! BWAaaaaa hahaha

[Kowboy]

Eggs, oatmeal & Stak downed...
Off to train like an animal!! BWAaaaaa hahaha

Remember, you are a bad ass bitch now go kill that shit!

[naturalguy]

You are killing it in here I see

[Blondie Weapon X]

Remember, you are a bad ass bitch now go kill that shit!

I am a bad ass bitch now!! LOL I learned how to be from our strongman training last Sat!!

[Blondie Weapon X]

Ill be back on later to write up my leg day...which was another freaking awesome day!!!
I feel strong as fuck!! Oh YEAH!!

[Blondie Weapon X]

Okay Training has been pretty much every other day. Always look forward to them. This week Ive been experimenting with different programs, mixing up Solo Hrt, Hellraiser, Y3t and Strongman!! Yeah Im a little ADD....lol Actually Im sadden that my 21 day cycle of Project Stak will becoming to an end soon. So Im testing all areas of training....so far Im loving it. I am able to push like Ive never been able to before. At first I just thought it was in my mind...wanting this to be somethin better. But Im into day 15 and Im STILL hitting PR's! Now let me say this...You wont feel like a RUSH of something happening or and tingling or whatever, for me its all about that great pump, that desire to work hard(er), the ability to dig out 2 or 3 or more reps and Im doing more weight on everything like its nobody's business!!
ok Legs from Thursday night.

Started on the leg press
warm up 30 reps 4 plates - then stretched
set 1- 6 plates 12 reps
set 2- 6 plates 10 reps
set 3- 8 plates 10 reps
set 4- 10 plates 8 reps
set 5- 12 plates 8 reps
set 6- 14 plates 8 reps
Honestly, I probably could have kept going but decided to move on

Straight leg deadlift - standing on a 6" box
Warm up 20 reps with bar
set 1- 95# x 15
set 2- 115# x 10
set 3- 135# x 10
set4- 155# x 8
set 5- 185# x 8

Sissy Squats
20 no weight
15 with 35# plate
10 with 45# plate x 2

Over head barbell squats
warm up 15 with bar
set 1- 85# x 10
set 2- 95# x 10
set 3- 115# x 5

Barbell Squats
set 1- 115# x 15
set 2- 135# x 10
set 4- 185# x 10
set 5 - 205# x 8
set 6 - 225# x 8
set 7 - 245# x 4
set 8 - 265# x 4
set 9- 285# x 3
I still felt strong but I didnt have a spotter and I got nervous...lol...yea call me a chicken !

I love volume work when Im feeling good!!

[Blondie Weapon X]

side note - bring a spotter with me on leg day next week ~ Goal 315# !!!

[Christman]

side note - bring a spotter with me on leg day next week ~ Goal 315# !!!

You got this!

[Blondie Weapon X]

You got this!

Im gonna get 305 for sure!! 315 sounds insane to me!! Ive never done more than 225 and that was with terrible form, thighs barely parallel to the floor!!
The 285 was parallel the first rep, damn near fell forward on my face..lol just a little stumble but regrouped and got my ass almost to the floor on my next 2 reps!
I thought for sure that my legs & ass would be sore or at least tired...they werent!! This Stak is amazing and working well for me!! And no chest or chin hairs yet!!! hahaha

[Kowboy]

lets get you 315!

[Blondie Weapon X]

You got this!


lets get you 315!

Ok !! I WILL!!!

[Blondie Weapon X]

Short night...
Bi's & Tri's
Nothing special to post except for once again unbelievable pumps!! Bi's & Tri's were and still are so tight!! You know that awesome feeling that you work for!!
Tomorrow gonna train chest!! Hope for a PR or two!! We'll see!!

[Blondie Weapon X]

Not very hungry yesterday or today so far...ugh i think im coming down with somethin....chest & throat feeling a bit rough.
Im not gonna let it get me down !!! Ive got work to do!!

[Blondie Weapon X]

Damn the gym was fucking packed last night..what the hell Usually by April its empty most of the time - must be this cold ass weather.

I couldnt get on a bench so I decided to train shoulders. Which ended up being a better choice bcuz I dug into my tri's more than I thought the night before.

Front raises
reps of 8 - 10
25#
35#
45#
35#
25#

Bend over rear raises
reps of 8 - 10
35#
45# x 2
55#
45#

Seated lateral raises
reps of 8 - 10
20#
25#
30#
35# x 2

Smith machine barbell presses
reps of 8 - 10
65#
95#
115#
135#

Barbell pullups
reps of 8 - 10
45#
65#
85#

Cardio treadmil 30mins - 330 calories

[Kowboy]

Where is the log press? Nice session though, I love doing shoulders. I don't have any but I am determined to get them!

[Blondie Weapon X]

Where is the log press? Nice session though, I love doing shoulders. I don't have any but I am determined to get them!

I thought about that log as I was doing my barbell presses!! lol...Ill be up to BL to train again soon!!

[Blondie Weapon X]

Did Y3T week 3 Chest & Tri's tonight!!
Project Stak 45 mins before training

Warm up 3 sets of 25 push ups
Stretched

Incline DB press
3 triple drops sets of 15 reps each
35#, 25#, 15#
40#, 30#, 20#
45#, 35#, 25#
Stretched

Incline DB flies
3 triple drops sets of 15 reps each
30#, 25#, 15#
35#, 25#, 20#
40#, 30#, 20#
Stretched

Triceps push downs
3 triple drops sets of 15 reps each
120#, 110#, 90#
120#, 100#, 90#
140#, 110#, 80#
Flexed 30sec between sets

Bend over Triceps Extensions
3 triple drops sets of 15 reps each
120#, 110#, 90#
120#, 100#, 80#
130# x 4 failure...put a fork in me...Im done!!

*note I just did triceps 2 nights ago was sore yesterday and still got a great session in tonight!!

Cardio treadmill 30 mins 335 calories

[Blondie Weapon X]

Well this morning I have realized that I didn't push hard enough for my chest workout last night. I should've done heavier weight right off the bat. Last night I wanted to make sure that I got all the reps in on each set so I went lighter, I flexed hard at the peak of the rep. I thought for sure that I would be very sore today...but I'm not.
Damn...live & learned lesson. Don't hold back!!

[Kowboy]

Well this morning I have realized that I didn't push hard enough for my chest workout last night. I should've done heavier weight right off the bat. Last night I wanted to make sure that I got all the reps in on each set so I went lighter, I flexed hard at the peak of the rep. I thought for sure that I would be very sore today...but I'm not.
Damn...live & learned lesson. Don't hold back!!

It is the stak, it is magic. Today is my last day on it :( sad panda bear here

[NJC_Manhattan]

Lots of solid work being done in here

[Christman]

Never hold back, give every set everything you've got.

[J-Dawg]

Well this morning I have realized that I didn't push hard enough for my chest workout last night. I should've done heavier weight right off the bat. Last night I wanted to make sure that I got all the reps in on each set so I went lighter, I flexed hard at the peak of the rep. I thought for sure that I would be very sore today...but I'm not.
Damn...live & learned lesson. Don't hold back!!

Or you didn't realize how strong you're getting!

[Blondie Weapon X]

It is the stak, it is magic. Today is my last day on it :( sad panda bear here

That STAK is better than magic!! Im already shedding tears because I have 2 packs left :(
SUCKS!!


Lots of solid work being done in here

Thanks NJC !! Project Stak came along at a perfect time for me! I have had very solid training during this 21 days cycle !!


Never hold back, give every set everything you've got.

You are right Chris, but I really thought I wasnt at the time I was going off the notes I had from before... obviously they were Waaaay outdated!! haha


Or you didn't realize how strong you're getting!

J you have no idea the strength that Ive gained from Project Stak!! Please dont change anything!! Ive said this since day 1!!

[Blondie Weapon X]

Its been a pretty busy day with work, coaching and running errands. I was looking forward to training tonight BUT I made the mistake and sat down when I got home and guess what I got my ass up and went to the gym!! ha

Back, which is my FAVORITE body part to work!!

Reverse grip pull downs
100# x 15
120# x 10
140# x 10
160# x 8
180# x 8

Wide grip pull downs
100# x 15
120# x 10
140# x 10
160# x 8
180# x 8

Seated rows (v bar)
100# x 15
120# x 10
140# x 10
160# x 10
180# x 10
200# x 8

Bend over Overhand Barbell rows (smith machine)
95# x 10
115# x 10
135# x 10
185# x 10
225# x 10 PR
275# x 10 PR :)

Dead lifts
I was no where near being tired yet! WOW!!
135# x 15
225# x 10
275# x 10 PR
295# x 2 PR
315# x 30 FUCK YEAH!! PR BABY!!!
This is one HAPPY BAD ASS CHICK!!!!
!!BOOM!!

BUILDING UP TO GETTING THAT 315 SQUAT!!

AND STILL went and got 20 mins on the treadmill 215 calories

[Sprint]

Its been a pretty busy day with work, coaching and running errands. I was looking forward to training tonight BUT I made the mistake and sat down when I got home and guess what I got my ass up and went to the gym!! ha

Back, which is my FAVORITE body part to work!!

Reverse grip pull downs
100# x 15
120# x 10
140# x 10
160# x 8
180# x 8

Wide grip pull downs
100# x 15
120# x 10
140# x 10
160# x 8
180# x 8

Seated rows (v bar)
100# x 15
120# x 10
140# x 10
160# x 10
180# x 10
200# x 8

Bend over Overhand Barbell rows (smith machine)
95# x 10
115# x 10
135# x 10
185# x 10
225# x 10 PR
275# x 10 PR :)

Dead lifts
I was no where near being tired yet! WOW!!
135# x 15
225# x 10
275# x 10 PR
295# x 2 PR
315# x 30 FUCK YEAH!! PR BABY!!!
This is one HAPPY BAD ASS CHICK!!!!
!!BOOM!!

BUILDING UP TO GETTING THAT 315 SQUAT!!

AND STILL went and got 20 mins on the treadmill 215 calories

Holy cow, this shit is legit!

[Blondie Weapon X]

OH SHIT !! I just saw that I had a typo!!

I had 315# for 3 !!
I wish it was 30 ~ Sorry Sprint for the orgasm !! lol

[Sprint]

OH SHIT !! I just saw that I had a typo!!

I had 315# for 3 !!
I wish it was 30 ~ Sorry Sprint for the orgasm !! lol

Oh man.

But still...good shit!!

[Blondie Weapon X]

Day off from weight training - cardio only
Had to coach varsity game today - double header, Looog ASS DAY and helped with JV too !! 9am - 6pm

Okay, I dont know if I should of done this BUT I have 1 pack left and I wanted to save for tomorrow LEGS!!
I really want that 315# for Squats!!
Stay tuned!!!

[The House]

Day off from weight training - cardio only
Had to coach varsity game today - double header, Looog ASS DAY and helped with JV too !! 9am - 6pm

Okay, I dont know if I should of done this BUT I have 1 pack left and I wanted to save for tomorrow LEGS!!
I really want that 315# for Squats!!
Stay tuned!!!

315 for squats u are sick I can't even do that lol

[Blondie Weapon X]

No mistakes today!! Holding off by one day on Project Stak did just fine!!
Breakfast my normal 6 egg whites and 1 cup COOKED oats
Protein shake 30 grams
Training 1:30 pm

Legs
Overhead barbell squats for core strength and warm up
65# x 20
95# x 15
105# x 15

Barbell squats
95# x 20
115# x 15
135# x 12
205# x 10
225# x 10
275# x 8
295# x 3
335# x 2

Straight leg dead lifts
95# x 15
145# x 10
185# x 10

Leg Press
4 plates x 25
6 plates x 15
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 6

Im spent!! Good day Good work!!

http://youtu.be/hKCFaOx6qUY
295#

http://youtu.be/P_tsRHkdAuQ
335#

[Sprint]

So, Project Stak a fairly successful venture then??

[Blondie Weapon X]

So, Project Stak a fairly successful venture then??

For me it has been amazing!! I will do a write up here in a few days. I want to see how the week goes without Stak in my life. I have enjoyed the ride!!
I am blessed to have been picked to test this product.

[tark]

OH SHIT !! I just saw that I had a typo!!

I had 315# for 3 !!
I wish it was 30 ~ Sorry Sprint for the orgasm !! lol
i about shit when i saw 30 haha 3 is still bad ass!!

No mistakes today!! Holding off by one day on Project Stak did just fine!!
Breakfast my normal 6 egg whites and 1 cup COOKED oats
Protein shake 30 grams
Training 1:30 pm

Legs
Overhead barbell squats for core strength and warm up
65# x 20
95# x 15
105# x 15

Barbell squats
95# x 20
115# x 15
135# x 12
205# x 10
225# x 10
275# x 8
295# x 3
335# x 2

Straight leg dead lifts
95# x 15
145# x 10
185# x 10

Leg Press
4 plates x 25
6 plates x 15
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 6

Im spent!! Good day Good work!!

http://youtu.be/hKCFaOx6qUY
295#

http://youtu.be/P_tsRHkdAuQ
335#

335?!?!?!?!? YOUR A FUCKING BEAST DIXIE!!!!

[Blondie Weapon X]

Thanks Tark, Goal now is to work on form and get my ass in the grass!! HAHAHA!!

[Blondie Weapon X]

315 for squats u are sick I can't even do that lol

What do you think of me now House??!!! lol lol lol

[Sprint]

For me it has been amazing!! I will do a write up here in a few days. I want to see how the week goes without Stak in my life. I have enjoyed the ride!!
I am blessed to have been picked to test this product.

Looking forward to that write-up.

[Christman]

You are a MONSTER, girl!

[Blondie Weapon X]

You are a MONSTER, girl!

I felt great today! Nervous too...I really wanted that 315#
I wasnt sure if I could and I worried about getting deep enough to make it count, I think I did.
I put 365# on the bar just so I could feel the weight on my back - felt ok
I wonder how I would do with another cycle of Project Stak ?? lol just say'n

[RedlegDbell]

Your reaction after 335 is priceless lol. Way to go Dixie!

[Blondie Weapon X]

Your reaction after 335 is priceless lol. Way to go Dixie!

Thanks Steve !! That reaction was when I thought I just dd 325 You shoulda seen me when I was told it was 335!! hahaha

[tark]

Thanks Tark, Goal now is to work on form and get my ass in the grass!! HAHAHA!!

it will come!! you got that shit!!

[J-Dawg]

No mistakes today!! Holding off by one day on Project Stak did just fine!!
Breakfast my normal 6 egg whites and 1 cup COOKED oats
Protein shake 30 grams
Training 1:30 pm

Legs
Overhead barbell squats for core strength and warm up
65# x 20
95# x 15
105# x 15

Barbell squats
95# x 20
115# x 15
135# x 12
205# x 10
225# x 10
275# x 8
295# x 3
335# x 2

Straight leg dead lifts
95# x 15
145# x 10
185# x 10

Leg Press
4 plates x 25
6 plates x 15
8 plates x 10
10 plates x 10
12 plates x 10
14 plates x 6

Im spent!! Good day Good work!!

http://youtu.be/hKCFaOx6qUY
295#

http://youtu.be/P_tsRHkdAuQ
335#

STRONG!!! All I see are PRs in here. Absolutely amazing!

[Blondie Weapon X]

STRONG!!! All I see are PRs in here. Absolutely amazing!

Thanks J-Dawg!
This Animal Forvm and the people in here have helped me in so many ways! I continue to learn something each time I read through the threads!
So Awesome to be a part of this family!

[J-Dawg]

Thanks J-Dawg!
This Animal Forvm and the people in here have helped me in so many ways! I continue to learn something each time I read through the threads!
So Awesome to be a part of this family!

That's awesome to hear! And I agree. I get so fired up after reading about what everyone else is doing with their workouts, esp. PRs!

[Blondie Weapon X]

That's awesome to hear! And I agree. I get so fired up after reading about what everyone else is doing with their workouts, esp. PRs!

I had a few good PR's in the last 3 weeks :)

[Blondie Weapon X]

Day after Stak
Trained chest tonight~ the weights went up with ease :)
Only had 45 mins to warm up & train
I still find myself being reserved on training chest..its a wall that I need to face and tear it down. Im putting up 65# dumbbells pretty easy for 10 reps and Ive done 70's when handed to me. I remember when 40's were heavy as fuck and now Im thinking Can I put up 80's?? OMG!! Well it wasnt tonight but now once again now that Im typing this I wish I had at least tried! Ive got to just do it!

Flat bench dumbbell press
45# x 15
55# x 12
65# x 10
65# x 10

Incline dumbbell press
45# x 15
55# x 12
65# x 10
65# x 10

Pec Deck
110# x 12 ss 35# incline flys x 10
120# x 10 ss 40# incline flys x 10
140# x 10 ss 40# incline flys x 10
160# x 8 with help on the last 2 ss 40# incline flys x 10

Triceps straight bar push downs
110# x 15
120# x 12
140# x 10
160# x 10

Seated Triceps extensions - sat on curl bench and use v bar on cable pulley
110# x 10
120# x 10
140# x 10

Best triceps workout for staying strong though all the reps.

[Blondie Weapon X]

A little update...Its been a little over 5 weeks since I was on the Project Stak cycle and I have to say I FREAKING MISS IT!!
Ive gain the most strength with this product than anything else Ive ever tried!! I hit many PR's - some blew my mind!!
My friends have been telling me here lately that Im so strong that Im scary!! LOL!! I walk with confidence for sure!!

I took some time off after this testing and my example for today was legs..
Mindset was off, went in without a plan (uggh, I know bad idea) so when in doubt I say Do LEGS!

~Keep in mind that Ive added running into my training this week a couple of 2 milers and one 3 mile. In case you dont know this about me
I FUCKING SUCK AT RUNNING!!~

Squats
Empty bar - 50 reps
95# x 20
115# x 15
135# x 15
225# x 10
245# x 10
I was done...damn 4 weeks off

Press
6 plates x 30
8 plates x 15
10 plates x 10
I felt strong, but didnt have enough stamina to keep going.

I also threw in calves (which are always good for me, I can do a lot)
I threw in tri's they were also good

Tonight I feel the leg work. My ass is the weakness and my m. vastus medialis are still pumped!!
Welp that about all I have for now...Ill post my leg training again next week to see where Im at.

[Blondie Weapon X]

Oh J-Dawg
Would love to try another cycle of Project Stak :P

[Christman]

Oh J-Dawg
Would love to try another cycle of Project Stak :P

Same here, stuff was nothing short of amazing.

[tark]

Same here, stuff was nothing short of amazing.

wouldnt mind trying it again as well because i couldnt really tell if it did much for me or not....and a full run of 42 days would prolly be pretty kick ass as well

[Lone Wolf]

Ran in and got a few sets of chest in

Incline DB press
25# x 25
35# x 10
45 x 10
55 x 10
65# x 8

Barbell chest press
95# x 15
115# x 10
135# x 10
155# x 10

Incline DB flies
25# x 25
35# x 10
45 x 10

Had to cut out early. Time to go coach my girls, took them outside tonight - First scrimmage game tomorrow! I really hope we WIN!
All my manhood just escaped. A girl benches more than me.
Keep up the good work.
edit: you bench 155 right?

[Blondie Weapon X]

All my manhood just escaped. A girl benches more than me.
Keep up the good work.
edit: you bench 155 right?

Hey L W you made me giggle...lol
I just do what I can do. If I had my way I would love to bench 315! Torn rotator cuff, bone spurs and pinched nerves oh- cant forget that the doc wants to fuse my neck get in my way from time to time, but I cant let that stop me. I adjust and I keep moving the iron because I love it.
Thanks for the respect

[Blondie Weapon X]

A little update...Its been a little over 5 weeks since I was on the Project Stak cycle and I have to say I FREAKING MISS IT!!
Ive gain the most strength with this product than anything else Ive ever tried!! I hit many PR's - some blew my mind!!
My friends have been telling me here lately that Im so strong that Im scary!! LOL!! I walk with confidence for sure!!

I took some time off after this testing and my example for today was legs..
Mindset was off, went in without a plan (uggh, I know bad idea) so when in doubt I say Do LEGS!

~Keep in mind that Ive added running into my training this week a couple of 2 milers and one 3 mile. In case you dont know this about me
I FUCKING SUCK AT RUNNING!!~

Squats
Empty bar - 50 reps
95# x 20
115# x 15
135# x 15
225# x 10
245# x 10
I was done...damn 4 weeks off

Press
6 plates x 30
8 plates x 15
10 plates x 10
I felt strong, but didnt have enough stamina to keep going.

I also threw in calves (which are always good for me, I can do a lot)
I threw in tri's they were also good

Tonight I feel the leg work. My ass is the weakness and my m. vastus medialis are still pumped!!
Welp that about all I have for now...Ill post my leg training again next week to see where Im at.

My legs are SO FREANKN' sore today...the recovery with Project Stak was remarkable.

[Blondie Weapon X]

I have gains from project stak but my strenght & workouts have not been the same.