Shredder Stack Results Log

[supreme]

DEXA is dual emission X-ray absorption test, it is used in the medical field to scan for bone density etc but it is also a HIGHLY accurate body comp analyzer - won't get it unless in the medical field or pro athlete with $$$$ (My doctor, who is my client just got one for his practice!)

Tanita scales etc are affected by hydration levels in the body, it measures the speed of the scale signal from Left to Right and water is a conductor and alters the signal speed. That is why the expensive model Tanita over $1,000 has a handbook that is a book and not a pamphlet - there are tons of rules to try and get it to be accurate.

best tool = mirror & tape measure, once your below 10% doesn't really matter - you are ripped!

If you don't have the genetics you can't hold under 10% for long. Most pro's especially if they compete once per year have all their photo shoots take pre / post contest because they can't hold it long. For some people, too low bodyfat and they get sick, lethargic, some even get seizures because brain s approx 60-65% fat and cholesterol makes up the myelin sheath of nerves.

Side note - too low fat & cholesterol i.e. statin drugs = dangerous - loss of short term memory & motor control - that is the root of many "senior moments" and gait issues n the elderly.

S

 

[RickO'Shea]

Hey Guys and gals. Sorry I couldn't get the log updated yesterday it was a really shizzy evening. So yesterday was Day #5 on the Shredder Stack, and again I've got nothing but great things to say about it. I'm getting new veins daily! I'm starting to get really hungry really quick, which kind of stinks cause I'm already eating every two hours, and eating super clean and trying to consume 3400 cals a day is pretty damn rough....so getting hungry every hour all day long is getting kind of annoying...at least I'm getting enough food and protein now I'm sweating alot more now too. Which only stinks at social events.... I woke up this morning and I looked pretty damn shredded. I could clearly see some now lower ab veins and a whole lot of those side abs that look really good!!!

I thought I'd give a update on what the diet is looking like cause I made some changes... I have read a lot of posts saying get rid of the oats. So I did, I eat like nine meals a day with pretty much just Green Fiberous veggies or Yams, and like 30-50 grams of protein. The only Carbs I eat are pre, intra, and post workout. That way I can better utalize fat stores a throughout the day. IT's worked really well. I'm still waiting to pick up some good BCAA's, Creatine, and some Glutamine. FYI my Whey Protein Isolate is the All The Whey brand. Cup Cake Batter Flavor and it's pretty damn tastey and mixes very easily too. I've also cut out pretty much all sugars which included milk. Raised my fat levels a little too.

So Yesterday's workout was pretty intense. I've been doing on the first of the week all of the lifts for short reps and really heavy. The late in the week workouts (Thursday and Friday) are all much lighter in weight but tons of reps, like 20+. PS Getting some rediculous pumps now a days from the beast.

Workout
Chest, Tri's and Forearms

Chest
Flat Bench Press Barbell
135X20@3sets
185X10@1set I really didn't think I could make the jump to 185 after sixty reps... I know it's not much weight but I can tell I'm getting stronger

Flat Bench Press Dumbell
50X16@4sets I do it really controlled and get a really good stretch past parrallel

Incline Dumbell bench Press
50X16@3sets

Cable Fly
#4X20@4sets This the point where my chest felt like it was going to burst! Seriously did it hurt and kind of impeeded my next couple of excersizes

Tri's
V-bar Presses
#10X20@4sets Man My triceps felt like they were going to just jump right out of my arm after just one excersize

Single Rope Cable Kickback
#4X20@3sets This was really really tough to get through....really

Bodyweight Dips
20reps@4 sets

Forearms
Hanging weight on a rope curl....sorry still don't know the name
5lbX3pullsX3 unravells @3sets This hurt so dmn bad from the pump.

All n all another great workout! I'm really starting to feel the shredder stack. I feel pumped and just ripped all fricken day long!!!

 

[cryptosporidium]

how much protein are you getting total ED bro? is the 50g from whole source?

 

[RickO'Shea]

how much protein are you getting total ED bro? is the 50g from whole source?

Six of the nine meals it is. It's either Eggs(1-2 meals) Chicken Breasts 2 meals sometimes more. and Lean ground turkey...sometimes fish too like swordfish or orange roughi.... My first meal is whey shake so is my post workout shake and then right before I go to bed.

 

[RickO'Shea]

Good Evening EF! Day Six of the Shredder Stack. It's amazing. I had some of the gnarliest pumps today. My drive was off the richter!!! I didn't want to stop, I felt like punching a FKN Lion, Ripping off it's head and wearing it over mine like something Conan the Barbarian would do!!!

It was a light weight many rep workout, and shit did I own it! The weights I usually use on the heavy day were the weights I repped with ease today. I really am lookin beasty. My friend Zant is 6'6 and like 235 and he was like "Dude you're fricken the size of a bus, You're bigger n me!" I was gettin alot of looks today. Old and younger alike were starin at me...not cause I was screamin to get weight up or anything like that. It's just I seriously grew like double in size from pre workout to post workout from the pumps, AND TALK ABOUT VEINY!!! I had them everywhere I looked damn good!

If I were to stop now, I would be a idiot. I would however got my moneys worth ten times over!

People, Please, Go buy some damn Beast and Katana.
I gotta go throw my car across the street peace!

 

[ConanX]

Good Evening EF! Day Six of the Shredder Stack. It's amazing. I had some of the gnarliest pumps today. My drive was off the richter!!! I didn't want to stop, I felt like punching a FKN Lion, Ripping off it's head and wearing it over mine like something Conan the Barbarian would do!!!

It was a light weight many rep workout, and shit did I own it! The weights I usually use on the heavy day were the weights I repped with ease today. I really am lookin beasty. My friend Zant is 6'6 and like 235 and he was like "Dude you're fricken the size of a bus, You're bigger n me!" I was gettin alot of looks today. Old and younger alike were starin at me...not cause I was screamin to get weight up or anything like that. It's just I seriously grew like double in size from pre workout to post workout from the pumps, AND TALK ABOUT VEINY!!! I had them everywhere I looked damn good!

If I were to stop now, I would be a idiot. I would however got my moneys worth ten times over!

People, Please, Go buy some damn Beast and Katana.
I gotta go throw my car across the street peace!

I found I got my best gains in the 2nd week, I think. You will love it. Run it for the full 4 weeks so you can solidify your gains. I found the final 2 weeks I only increased mass a bit but my strength kept moving up and my definition and vascularity were definitely increasing.

 

[SouthernLord]

You are kicking ass bro!!! Three more weeks to go

I started my Beast/Diesel cycle yesterday. I am feeling very "Alpha" today and my libido is already up. This is gonna be sweet.

 

[RickO'Shea]

You are kicking ass bro!!! Three more weeks to go

I started my Beast/Diesel cycle yesterday. I am feeling very "Alpha" today and my libido is already up. This is gonna be sweet.

Seriously, Thanks SL I'm really pleased with the results. I've switched to the Ultimate Diet 2.0 for more fat loss. So I will keep you guys updated. Can't wait to see another weeks results!!!

 

[RickO'Shea]

Alrighty, So I Have switched Diets to maximize fat loss. It's Lyle McDonald's evil creation based of Dave Duchane's Ultimate Diet. Lyle's Ultimate Diet 2.0 Is made for atheletes looking to get into the mid single digit range. Which is what I am trying to do. For 4 days you are in a somewhat starving no carb carb depletion diet. On Monday and Tuesday you do a carb Depletion workout with lighter weights and more reps to further the depletion. Then you take wed. off, More diet thursday, then I higher weight weight full body workout that night to suck every last calorie out of your muscle. Then that night you start a carb load. Take friday off but keep the loading Then saturday you do a full body powerworkout low low reps as much weight as you can. I really like the way lyle writes everything out. I think it would be too advanced for the regular joe but a good read for all you mad scientists out there. My workout is below.

Monday
Full Body workout. 3 cycles at 65% of 1 rep max
Chest Press 3X15
Chest Fly 3X15
Wide Grip Pulldowns 3X15
Rows 3X15
Hamstring Curl 3X15
Calf Raise 3X15
Leg Press 3X15
Lateral Raise 2X15
Incline Bicep Curl 2X15
Tricep Pushdown 2X15

So you repeat the above cycle twice. There is only 1 min of rest between each set. Needless to say if Lactic acid isn't filling your body then Your form sucks or your not going heavy enough. I felt like puking after the first cycle. I got done with everything and I went pale. It was the hardest workout of my life....ugh...it sucked. Then I played Volleyball for two hours afterward. My super intense cardio. That Night I wrecked my motorcycle. random side note. So when your on this starve mode you kind of feel like shit needless to say. One thing I have to add though. So last night before going to bed I checked myself in the mirror. I HAVE NEVER SEEN MY ABS LOOK LIKE THAT!!!!! EVERYTHING WAS JUST POPPIN OUT. I COULD CLEARLY SEE EVERYTHING. THAT WHOLE GAP IN BETWEEN THE SIDE OF YOUR ABS THAT CIRCLE THING IT WAS FUCKIN AWESOME. NEW VEINS AND EVERYTHING!!!

 

[RickO'Shea]

So today is day 3 of UD2. Yesterday was Pretty freakin gnarly! I did the exact same workout with the same diet as on monday, with the exception of six sets of abs thrown in. I also played two hours of volleyball again to get some good glycogen burning cardio in. I felt like I had a lot more energy yesterday then on monday as well. Today being wed, I look pretty damn good considering I'm only eating 1200 cals a day. I HAVE TO SAY IF IT WASN'T FOR THE BEAST COURSING MY SYSTEM 24 HOURS A DAY I WOULD HAVE GIVEN UP ON THIS!!!! I mean no cals ya feel flat and week, but then you take your beast and Katana, and POW! you've fuckin killed everyone and everything at your gym with your power legs. I get the day off today which is great! Cause I'm damn sore...only thing that sucks is at least the workouts take your mind off of the starving periods you go through...I do however want to tell you guys that I'm lookin good. I feel like I'm up from 200 to around 206, but that's just a guess. I do know for a fact however I've lost fat cause I'm lookin even more than defined then a week and a half ago. I got some new veins in my right bicep which have never come in till now which I'm so stoked about. I also have a brand new vein in my Right lat that is huge, and it just popped outta nowhere....like a freakin daisy!!! I also think I'm going to start 300ml of Test E once a week for 12 weeks, Who knows maybe even throw in like 300ml of EQ too...I'm really enjoyin lookin like a freak and getting the looks too!!!