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Old 06-21-2013, 10:39 AM   #11
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Randal here's my breakdown basically:

Upper strength
Lower strength
Chest/Shoulders/Tri Hyper
Back/Bis Hyper
Leg Hyper

I have 4 MISS (specific calorie goal) cardio sessions and 2 HIIT sessions per week.

Carbs cycle for off days vs training days
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Old 06-21-2013, 01:20 PM   #12
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1.5 hours of basketball in the books.
Time to fuel up for Back/Bis! Horizontal vascularity at all time high and getting better daily.
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Old 06-21-2013, 02:29 PM   #13
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Quote:
Originally Posted by Grambo View Post
Right now I am just aiming on being ripped for once in my life. I've always been close and I stay relatively "lean" but never really ripped to shreds or full on defined abs. I know I can do it just in the past I start losing weight and strength and freak out lol

I am not sure how I feel about competing. Its definitely not something I am super passionate about but in my mind I's like to try it once just to know what it's like.

Worth every penny for John by the way. Higher carbs than I use to cut myself on and first time following more of a IIFYM type diet as well. I feel strength muscle retention has been great so far and wish I had used him forever ago, I think I lost more strength cutting with another coach and by myself for sure.
i feel ya there man. I have never been shredded and i want to get there so bad. Tough road thats for sure!
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Old 06-21-2013, 03:55 PM   #14
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Hell yeah.
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Old 06-21-2013, 04:35 PM   #15
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Drinking some Karbolyn and Purus Condense to get psyched for the gym before a cook out birthday I'll have to navigate diet wise like a boss
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Old 06-21-2013, 04:46 PM   #16
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Love Karbolyn, that plus condense, will make a balloon out of a man!
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Old 06-21-2013, 05:28 PM   #17
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Don't forget Dpol!
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Old 06-21-2013, 05:36 PM   #18
Randoja
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Quote:
Originally Posted by Grambo View Post
Don't forget Dpol!
I never forget dpol!
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Old 06-21-2013, 07:44 PM   #19
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6/21/2013

WEIG IN: 174.4 (consistent, now my new barrier!)

DIET:

Macro breakdown ("refeed day") 45F/300C/205P
Usually have this Saturday with leg day but since I did basketball and weight training today plus a birthday I decided to move it up a day.

Whipped up some Protein Cupcakes today. Pretty damn good! Made the frosting too liquidy but past that really good. (Mainly consisted of sweet potato, protein powder, almond milk, oats)

TRAINING:

1.5 Hours of pickup basketball, in the hottest gym ever.
Took a little longer to recover than I thought and it definitely affected my pumps in the gym. Still a good sessions.

BACK/BI Hypertrophy Day

DB Rows 55lbx 10/10/10 (Last set drop set)
Neutral Grip Pullups 35lbx 10/9
Cable Row 165lbx 13/13
DB Pullover 90lbx 10/10
A1. DB Rear delt 50lbx 12/12 Superset
A2. Reverse Pec Dec 90lbx 12/12

** I am trying out some occlusion training with biceps so I have tight tubing around my arms focusing on form and lift.

Standing DB Curl 30lbx 12/12
Hammer Curl 30lbx 11/11

BB Shrug 245x 8/8



- I am about to head out to a birthday party, going to have to stave off peer pressure. But I did leave 30F/100C/69P to play with at the party!
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Old 06-22-2013, 12:50 AM   #20
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Kept within my macro range tonight. Even with a glass of wine. Score!
Fingers crossed good weigh in tomorrow
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