Menoitios777
New member
Hey guys sorry for the inconsistency but everything has been crazy to say the least (things should slow down by friday/saturday allowing for more regular posts) - Yesterday (wednesday) was the start of my third week of this stack & so far the results have been pretty awesome! The weight has remained constant and the abs are looking denser & I'm noticing more and more vascularity in my core overall.. which i think looks badass haha.
Day 15
Diet
- 50 g Whey Protein Isolate Cold-Filtration / WPI, Micellar Casein, Egg white
- 8 eggs (one yolk) w/spinach
3/4 cup oats w/ several blueberries & spoon of peanut butter powder (PB2)
- 2 servings Chobani (0%) w/ xtend
- 2 chicken breasts, Spinach
- 6 eggs (only one yolk)
- 6 eggs (one yolk) w/ PB2..freaking awesome combo by the way!
- Pre workout (1:15 before): 3/4 c oats w/ several blueberries & natural apple sauce
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (back/bis/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 1 egg white and chugged some liquid egg whites
- 2 tilapia filets w/ spinach
- 2 scoops of protein (WPI, Micellar Casein, Egg white)
Training
wide grip lat pulldowns (120, 140, 180, 180*ds) & One arm low cable rows (45, 55, 65, 75)*Neg
-One arm t-bar row (50, 75, 75)*Failure & DB shrugs (80, 85, 90)*Failure
- close grip t-bar row w/ 25 pound plates (100, 125, 150*DS)
- One arm plate loaded row (135, 160, 160*DS)*failure
- (3) Low back extensions holding 45 pound plate & kettle bell curls
- db hammer curls (35, 40, 40*DS)
- machine preacher curls (single arm) (3)*Negs & One arm cable curls (3)*Failure
- One arm reverse grip (4)
Followed this with some solid weighted ab work, 2 mile treadmill sprints, and 250 cals on the stair-stepper.
Day 15
Diet
- 50 g Whey Protein Isolate Cold-Filtration / WPI, Micellar Casein, Egg white
- 8 eggs (one yolk) w/spinach
3/4 cup oats w/ several blueberries & spoon of peanut butter powder (PB2)
- 2 servings Chobani (0%) w/ xtend
- 2 chicken breasts, Spinach
- 6 eggs (only one yolk)
- 6 eggs (one yolk) w/ PB2..freaking awesome combo by the way!
- Pre workout (1:15 before): 3/4 c oats w/ several blueberries & natural apple sauce
(1 hr): protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white)
TRAIN (back/bis/Abs/Cardio) - xtend intra
-Immediately Post: protein shake (25 g:WPI & 25g: 33.3% of ea. WPI, Micellar Casein, Egg white) & 4 Glutamine Power Chews
- 1 egg white and chugged some liquid egg whites
- 2 tilapia filets w/ spinach
- 2 scoops of protein (WPI, Micellar Casein, Egg white)
Training
wide grip lat pulldowns (120, 140, 180, 180*ds) & One arm low cable rows (45, 55, 65, 75)*Neg
-One arm t-bar row (50, 75, 75)*Failure & DB shrugs (80, 85, 90)*Failure
- close grip t-bar row w/ 25 pound plates (100, 125, 150*DS)
- One arm plate loaded row (135, 160, 160*DS)*failure
- (3) Low back extensions holding 45 pound plate & kettle bell curls
- db hammer curls (35, 40, 40*DS)
- machine preacher curls (single arm) (3)*Negs & One arm cable curls (3)*Failure
- One arm reverse grip (4)
Followed this with some solid weighted ab work, 2 mile treadmill sprints, and 250 cals on the stair-stepper.