Gymjunkie09's EF 90 day contest log

[gymjunkie09]

looks like today is gonna have to be a rest day. I wanted to hit my abs and calfs today but i injected in my calf the other day and everytime I take a step it feels like its about to blow up lol. Those dl hit my abs pretty good yesterday anyways

 

[moya]

i have no intentions to ever try a calf injection... i feel for you!

 

[psizzle_8]

i have no intentions to ever try a calf injection... i feel for you!

I used to know a guy who did that everyday on days he worked calves. that shits intense. guess you get to the point where you like sticking every muscle you work? lol no way jose. one in the quad is good enough for me

Good job though junk, doin work son.. keep it up, those numbers look awesome

 

[zedhed]

looks like today is gonna have to be a rest day. I wanted to hit my abs and calfs today but i injected in my calf the other day and everytime I take a step it feels like its about to blow up lol. Those dl hit my abs pretty good yesterday anyways

LOL...man I told you heat that shit up first good and warm then after the injection really really massage the hell out of it.
Really bro sorry to hear that youre so dam sore. Put a heatting pad on it and massage it. Thats the best remedy that I know of for you.
Truely am sorry youre hurting man.

 

[gymjunkie09]

LOL...man I told you heat that shit up first good and warm then after the injection really really massage the hell out of it.
Really bro sorry to hear that youre so dam sore. Put a heatting pad on it and massage it. Thats the best remedy that I know of for you.
Truely am sorry youre hurting man.

na its cool bro i'm good now I walked it off lol........still got fridays workout in. Just got home was outta town for the weekend visiting a friend. Now it's time to put my new diet together and get ready to shred

 

[gymjunkie09]

here is the diet I wil be cutting with, if need it comes to the point were i feel i need to then I will start cycling the carbs but i'm looking to retain as much muscle as possible here. Feel free to critique

Breakfast

1 scoop whey Protein
1 whole egg
1/2 c eggwhites
1/2 blueberries
1/2 c oatmeal

Lunch

1 1/2 cans drained tuna
2 cups baby spinach
1/2 tbls olive oit
1oz almaonds

Pre-workout meal

6oz. chicken breast
1c Brocolli
1cup brown rice

PWO shake- 2 sccops whey

Dinner

6oz. Halibut
6oz. sweet poatato
1 cup broccoli

snack

1 can tuna
2cups baby spinach

Befor bed

1scoop whey
1tbls flax oil

Protein=310g
Carbs= 149
Fats=55g

I will refeed once a week on an off day with around 400g carbs........also will be starting clen tomorrow

 

[gymjunkie09]

today's workout

5 min light jog on treadmill

Bench Press: 135x15, 140x15, 145x10, 140x8, 135x10

Decline: Bench: 135x15, 135x14, 135x10, 125x10, 115x13

Cable Crossovers: 40x15, 50x15, 50x11, 40x15, 40x15

Standing ez-bar curls/Pinwheel curls (superset)

preacher curls: 60lbs 3 sets of 15

Pinwheel Curls: R-22.5x9/20x6 L-22.5x15
L-22.5x10/20x5 R-22.5x15
R-22.5x5/20x5/22.5x5 L-22.5x15

Widegrip ez Bar curls/Seated incline db curls (superset)

Widegrip Curls: 40lbs 3 sets of 15

Seated Incline Curls-20x13/15x2, 20x8/15x7, 20x7/15x8

weighed in at 181 lbs. Popped 60mcg of clen spread out throughout the day and had no sides whatsoever

 

[zedhed]

Hey junkie nice workout up there man. Keep yourself healthy bro. Some kind of bug going around to the contestents in here.. Stay tuff bro!

 

[gymjunkie09]

yesterdays workout

5min light jog on treadmill

Squat: 3 sets of 20 @135

Leg Press: 270x20, 290x20, 290x20

Machine Hacksquat:180x17, 160x20, 140x20

Bicycle Crunches: 4counts 3 sets of 15

Decline Cunches: 10lbs plate behind head 3 sets of 12

Hanging Knee Raise: 3 sets of 10

Behind the Neck Military Press: 100x15, 100x14, 100x11, 95x11

Seated Lat Raise Superset: 3 sets of 15 @15lbs
Seated Front raise : 3 dropsets of 15 @15/12.5

Bent Over DB Reverse Fly superset:3 sets of 15 @25 lbs
Seated One Arm DB Press: 3 dropsets of 15 @25/20lbs

Standing BBL Calf Raise on smith: 275x8, 295x8, 315x7, 335x5, 335x5

20 Minute walk on treadmill @5.0 incline and 2.8-3.0 speed

 

[hurricane]

keep up the good work bro! things are really heating up.. i love it