10 hours of sleep, new music added to my shuffle, full scoop of Assault + 2 spoons of Greens+, AMAZING dry sunny weather.. feeling it today, gonna fucking MURDER the gym. Can't wait

Bench Press, squats, OH press, barbell rows, deadlift, and laying triceps extension whatever it's called, all new highs, mostly 5x5

Sleep RULES :fuckyea:

bastard! jealous, lol don't think I've slept 10hrs since highschool days like almost 15-16 years ago. Lucky if I get 6 these days

That guy has some real nice arms.

It's rare for me too, I am usually in the 6-7 range, sometimes as low as 5 like the last few nights. But twice a week I can pop a phenibut and get a nice solid 8-10 hours and man it feels good.

Popping a melatonin now, at 11:30. Hope I can get 2 nights sleep in a row.. now THAT is rare for me

LOL Mike

Big leg workout on Saturday, big shoulder workout on Sunday, and been eating like a monster. I had all my meals and shakes plus at a going away party I was nibbling smoked ribs and chicken wings all night. Finally hit me this morning, felt like I took the biggest shit of my life. A HULK SHIT if you will.....

http://www.indiecomicsource.com/wp-c.../hulk-shit.jpg

The quest to 5/7% body fat is coming near

^^ that shit cray!! One day I will get there as well!!

Any gyms with a prowler? I wouldn't mind trying one out as they look pretty awesome.

nova fitness on kingsway

Halo, maybe I missed it but whats your meal plan on a gym day.

yeah no prob

i go with 2 dif breakfast in no order at all more or less if i have dishes clean lol, 6 eggs or half cup of oat meal with coconut oil and peanut butter that gets rotated those 2 meals

snack 1 shake and almonds

snack 2 meat like left over chicken or steak or any kind of meat

lunch is salad a huge salad with wal nuts 2 tins of tuna and i add endive in there also

before gym, more meat and some nuts or i will just eat some peanut butter

after gym meal is 8-12 eggs and another salad

late night snack ish will be yogurt the diet kind and some nuts in there also



will have can of tuna if still hungry before bed

back to work for 4 weeks now. added about 1500cals/day so up to about 5000cals/day currently. and im getting leaner like crazy. shit might not have to do a hard cut this year :concentrate:

looking at old pics of me back in the day when i thought i was jacked holly shit i was a skinny cunt

edit: i remember skinny called me a Ethiopian child haha i was like wtf hahaha

Why do you think I was so pissed when I was "investigating" you lol

hahahaha
cant believe i was 190 once upon a time

190? You looked more like 180 in those t-nation pics.. but then I guess you are really tall

yeah it was like 180-190

skinny, did u see the brain candy on t-nation wtf

Yes, that is a shitload of caffiene, but I do like the use of CDP choline (basically it's pharmaceutical grade, and the best form of choline out there). But who knows how much is in there?

The other ingredients are good too, depending on amount. ALCAR is the first ingredient, and the dosage for that is usually 1-2g. That leaves Tyrosine next, which again has a similar dosage. Which doesn't leave much room left for the CDP choline. DMAE is a bit pointless, but the dosage is usually low (150-200mg) and Theanine works well with caffeine and the dose is low for that too (200mg is plenty)

So all in all, it looks like it should be quite effective. $3 a bottle is a lot to ask, but I haven't put together what a similar stack would cost. CDP choline is really expensive, so again depending on how much there is, that would make up most of the cost. I don't really like the idea of downing 300mg of caffeine at once, but that is just me

Thx for the meal plan. Very low carb. I am amazed you are having nuts 4x per day while cutting.

I need help figuring out what other things I can do, I'm really bored with my workouts
I don't have too much time to go to the gym so I usually just do a upper body day and lower body day.

upper:
shoulders- DB press, lat raises, reverse fly (3x5 each)
back- rows, weighted chins and pullups, DB rows (3x8 each)
tricep- weighted dips, overhead tricep extension (3x5 each)
bicep- preacher curls (only 2 sets cause I do so many back sets)
Chest- DB press, pec fly (3x5)

lower:
deadlift- 3x5
stiff legged deadlift 3x5
clean and press 3x5
squat 2x5
front squat 2x5
calf raises 3x5

my bench sucks...had to drop 20 lbs today

might be from a pour diet this week....but my bench has always been bad, any tips or other exercises to up my bench?

You do 10 different upper body exercises in a workout, I think you have plenty of time to be doing a full body workout instead.

I tried before haha I was too tired to even do a single deadlift.

Which exercises should I drop from my upper body routine?