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Old 07-18-2011, 06:12 PM   #21
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Thanks Whirly, I just tightened things up, this should get good.
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Old 07-18-2011, 06:20 PM   #22
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Monday

7/18/2011


Feeling really good, DAA is kicking in a bit more every day. Started dosing 3 caps AM and 3 caps 30 minutes pre workout today, I will see how this goes this week to see if I need to adjust timing. Still dosing Agmatine 2 caps with first meal and 2 caps roughly 30 minutes pre workout. Getting a nice full feeling most of the day and some nice pumps with good vascularity during my workouts. Weight this morning 164.2lbs.

Chest, Forearms, AB's


DB Incline
135x10x2 WU Flat Bench
75x9
75x8
75x6

Smith Bench to Neck
135x10,10,9

Cable Crossovers
65x13,13

Incline DB Curls
40x9,7

Low Cable Curl
30x13,13

Concentration Curl
35x10
25x10

BB Reverse Wrist Curl
75x9,12

BB Wrist Curl Behind the Back
75x12,15

3 sets of the following in SS fashion 30 seconds rest between sets

Weighted Decline Crunches
45x12,12,12

Back Extensions Slow and Controlled
12,12,12

Hanging Leg Raises
12,12,12

Torso Twists on my Back Extension
12,10,9
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Old 07-19-2011, 06:08 PM   #23
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Week 5 Rep Range

7/19/2011

Tuesday


So this week I upped the dose to 6 caps as I have a bottle of DAA from SNS of my own. Today I woke up at 4:20am to get in some fasted cardio before work, I chugged down my protein and vitamins and friggin forgot to take my DAA!! Man I was pretty mad all day. I did remember to take my 2 caps of Agmatine though So I got home took 2 more caps Agmatine and 4 caps DAA pre workout. I gotta say I was pretty pumped, felt good and strong all the way through my workout, weights felt light and legs turned to jello.

Quads, Hams and Calves


Box Squats 2 WU 135x10
225x9
235x9
245x9
255x8

Leg Extensions
100x12,12,10

DB Lunges 40's
x13,13

Seated Leg Curls
130x12,12,12

Stiff Leg Deads
135x15
145x14
155x11

Seated One Leg Curls
80x12,10

Standing Calf Raise
275x9
275x13,10

Seated Calf Raise
275x12,12
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Old 07-21-2011, 04:14 AM   #24
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Here is some figures of my goals and macros.


Basal Metabolic Rate (BMR): 1924 calories

Total daily calories without goal factored: 2333 calories

Total daily calories with goal factored: 1785 calories

Calorie deficit: 548 calories

Realistic fat loss per week: 0.81 lb

Realistic number of weeks to reach your goal: 14

Total daily protein intake: 163 gr.

Total daily carbohydrate intake: 142 gr.

Total daily fat intake: 63 gr.
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Old 07-21-2011, 04:41 PM   #25
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Nice box squats Ripper. You looking at competing again in the near future?
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Old 07-21-2011, 06:29 PM   #26
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Thursday 7/21/2011

Week 4 Rep Range

Lats, Lower Back

WG T Bar Rows
145x9,9,9,9

Undergrip Pull Downs
170x12,12,10

One Arm Seated Cable Rows
50x13,12,12

Partial Deads
225x9
235x12

AB's:
Weighted Decline Crunches
45x12,12,12

Back Extensions
12,12,12

Hanging Leg Raises
12,12,12

Wood Choppers
50x12,12
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Last edited by rippednmichigan; 07-21-2011 at 06:34 PM.
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Old 07-21-2011, 06:31 PM   #27
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Steve I want to but I want to do it right, I'm so undecided right now. I'm just gonna shred and see if there is something around when I think I'm good.
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Old 07-21-2011, 06:40 PM   #28
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Dosed 3 caps of DAA when I got up, did 25 minutes fasted LIT cardio then 2 caps Agmatine with breakfast. Getting some good aggression, snapping at people a little easier than normal and a good full muscle feeling most of the day. I take another 3 caps DAA pre workout with 2 caps Agmatine, again nice aggression hitting the weights and a real good pump with some nice vascularity from the Agmatine.
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Old 07-21-2011, 06:55 PM   #29
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Food today:

1.
20gr. Whey protein
Total calories: 134

2. 3 EGGS
BANANA
.5 OATS PREPARED W/WATER
1 TSP PB
Total calories: 357

3. TUNA CANNED IN WATER
CORN,SWEET,YELLOW WO/SALT
PITA,WHOLE-WHEAT
OIL- CANOLA
Total calories: 357

4. CHICKEN BREAST
LETTUCE
PITA,WHOLE-WHEAT
OIL OLIVE
Total calories: 357

5. CHICKEN BREAST
BLUEBERRIES
WHOLE-WHEAT PENNE PASTA
ALMONDS
Total calories: 357

6. WHEY PROTEIN
STRAWBERRIES
Total calories: 223

7. CHICKEN BREAST
SPINACH
Total calories: 134

Total: 1919
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Old 07-21-2011, 07:02 PM   #30
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