Tomorrow becomes TODAY!!.....GFY!!!

[ricka182]

So less than 12 hours to go....feeling tired right now. Just ate a crapload of junk food...last hurrah I guess.. I'm going to try to be in bed by 9pm latest. I need to wake up NLT 4:45. I forgot to print or email my routine, so I have to go to the office first, print it, then swing by the gym. Not as bad as it sounds..I work on a base, and the gym is only a minute away.

Diet has changed already.. dropping some carbs from snack shakes...adding carbs with more beans at lunch. Not measuring any more numbers. I'm also going to eat a bit less on Wed and Thu...kind of a modified Zig Zag.. Heavy x2, Medium x2, light x3..repeat.

Got my pre and intra all mixed up...2 days of lunch portioned, all 4 workout day dinners portioned....just waiting to pack the work clothes in the gym bag, they're still in the dryer...

I also finally decied to replace my workout gloves from Champs Sports.. I've had them for 12+ years.. Old school mesh back over the knuckles, thin leather over the palm.. They are beat and ripped to s**t, practically falling apart. But they did the job.. I also used a pair of Champs Sports wirst wraps. For a replacement, I took a chance and dropped the $$$ on a pair of Versa-Grips Pro... a few people have told me they love them, and I needed something. Hopefully, they work out for me...

Arrghhghg! Yawn... Okay...will post how I SFW tomorrow, after slamming a shake, and reheating a 6 egg cheese omelette for breakfast...om, nom, nom...

[Shaolinkiwi]

Sounds like your well sorted and planned out on this attempt! Hit it hard and keep it consistent.

I've just recently put together a week long meal plan also - went shopping over the weekend damm never doubled my food bill!!

First day on it today.

[ricka182]

So today marks the begining of the Trifecta Stack. First thought is the subligual tab isn't that bad. I heard a semi-nasty cinnamon. I got more of a light peppermint, sort of a weak Altoid mint. Dissolved pretty quickly, gulp of water and it was gone. No residue or anything like that. 2nd thing I notice is appetite. I'm hungry again, and I've already had 2 shakes, a banana, and 6 eggs... I hope this keeps up, because I was worried about being able to eat so much.

I didn't really feel any sort of "boost" from either MMD or M1D.. In fact, I was unable to push as hard as I wanted. I'm not sure if maybe my equipment is lighter than marked, or the gym stuff is heavier. But I did a new PR on flat press @ 230 at home, but semi-struggled to push 185 at the gym. I'm going to weigh all my plates later today, and that bar if I can to make sure I'm working with the same numbers at home and at the gym.

To make up for not getting my sets in, I did sets of partial reps to get more stress on the muscles. So the session went like :

Flat Press
95 x 20
115 x 15
135 x 10
185 x 5 - 3 reps, then 2 more
185 x 10 - Partials about 3/4 down and back up
185 x 5 - Partials about 1/3 down and back up

Incline DB Flye
30 x 15
30 x 15 - On the 12th rep, let my arms wide open for an insane stretch for 12 seconds. Wanted 35s, but some dummy was hogging the only pair..

Standing OH Press
85 x 7
85 x 5
90 x 3 - Partials about 1/3 down and back up

HS Iso-Delt Raise
5 x 15 - 3 sets - I thought they were 10 lbers.. ooops..
15 x 10 - 2 sets
20 x 5 - 2 sets

HS Iso-Shrugs "P" = # of 45s total.
2P x 50
4P x 20
6P x 10
2P x 25
2P x 25 - Seated

Tricep Push Down - T-Bar
60 x 25 - 2 sets
70 x 15
70 x 20 - 2 sets
80 x 15
100 x 10 - 2 sets
120 x 5

******************End of Session****************************

So today was a bit of a test. I'll make some adjustments here and there, but I like the routine, the movements, the flow...it all works out in order for me. Since I started writing this, I'm now practically starving!!! I just had my midday lozenge of MMD, so I'll wait a few minutes more before eating to wash it all down and let it get in my system a bit.

Overall, I think this will work well for me. I'm excited about running the Trifecta, and am looking forward to better gains.


As for pics and stats...well, my pics were taken when I was feeling awfully bloated, so they're not exactly that accurate. I may take new ones today. Evenm though I'm one day already, I think new pics will better reflect how I look regularly. Stat wise the same. Will do weight and BF% tonight...shouldn't be off too much after only one day..

Whew! Okay, back to work..and lunch!!

[ricka182]

Ugh!

I feel so fat! 9oz of chicken and a cup of beans is a lot to eat at one sitting for me, not used to eating so much.. I think tomorrow I'll split it up into 2 portions...

[strkout35]

nice first workout man, you'll be smashing weights soon. in for teh huge gainz!

[rippednmichigan]

Looks good man, keep it up, eat right and lift heavy!!!

[BendtheBar]

Workout and diet look solid Ricka. Looking forward to seeing some good progress.

[ricka182]

Originally Posted by strkout35

nice first workout man, you'll be smashing weights soon. in for teh huge gainz!

Originally Posted by BendtheBar

Workout and diet look solid Ricka. Looking forward to seeing some good progress.

Thanks guys.. I sound dissapointed, but I suppose after not lifting for 2 months I should expect to be weaker.. I just figured after pushing 230 at home, I'd be killin it at the gym. I guess I probably could have gone higher than 225 when I tested myself back in May...but meh, that was then, and now is now...

Originally Posted by rippednmichigan

Looks good man, keep it up, eat right and lift heavy!!!

I'm trying man.. I'll be changing the 6 egg omelette to just 6 hardboiled egg whites. I think that will easier for me to eat, and also cuts over 25g of fat alone right there, so that while it does cut my total cals down, it's mostly fat cals that are dropping and that's a good thing. I'm also going to split my lunch into 2 portions. I just eat 9oz of anything without feeling like I'm going to pop..

Still waiting to see how I handle eating so much at dinner too.. If this doesn't sit well, I may lower the cals at dinner and add a few more hard-boiled egg whites. Tonight will be either 10oz ham and some potatoes..or 8oz of 93% lean beef and 1/2c of pasta..

No DOMS at all, which I strangely don't like.. Took some measurements too..not happy, but I am what I am..

Weight : 247
Percentage of fat-assed-ness - 21% - This up from 16% back in May. I'm ****ing pissed about this. If I didn't get hurt, I could have possibly dropped out of the teens by years end. Mother****ER!!!
Waist : 45" - I always have trouble measuring my waist. I stand slim, and can comfortably measure out at 41", but if I absolutly release all control of my midsection it bulges out to friggen 49".. So I stood comfortable, took a deep breath, released and measured that... I know a lot of that is probably from the weekend and a high-sodium diet over the weekend, so hopefully that will go away as I cut the sodium out for this diet plan..
Fatceps : 18"
Neck : 18"
Wrist : 7.85"
Chest : 52" - I think that's what it said..kind of hard to read the way I placed the tape...
No new pics, I'll post my before and afters when I'm all done on this....and all measurements taken flexed, cold.

[ricka182]

So I'm convinced waking up this early sucks..and by this early I mean 4am, then rolling around trying to get another 45 minutes in. So far so good I guess.. Feeling a bit hungry after missing both breakfast and 1st whey shake by over an hour. 6 HB egg whites was much easier to eat than a huge 6 egg omelette, plus 20g+ less fat.. Just took the midday lozenge of MMD, going to wait another 15-20 and then have 1st lunch, a few ounces of grilled chicken. Then about an hour later, more chicken and a can of beans..

Routine felt stale today for some reason. I def don't have the same energy in the early morning, so my predicted numbers are way off, but I'll make the needed corrections and keep pushing. Mixed up a bit from what I had planned, and took way longer than I wanted...But I wasn't leaving the gym until I hit back, legs and Bi's... Also, a bit down from lack of pump but I know I got some work in, 'cause I'm tired all over. Light DOMS from yesterday kicking in but nothing major..

Biggest piss-off was just finishing on T-Bar Rows, looking acorss the gym to the squat cage.. One guy, doing.....upright rows. Ok, I can wait for those. Good form and all.. Then, he starts doing GD MF'ing straight bar curls, in the rack. I waited again...only a few minutes, but still WTF?! Is there some lesson online or in a book that says it's okay to do so? If the gym had more than one, fine..but we have one cage, and one smith and I won't use a Smith for DLs or squats.. I also saw some guy doing bench in the smith cage, using an underhand grip...not sure what he was working on...

T-Bar Rows
45 x 20 - 3 sets mixed wide and narrow grip
90 x 10 x 2
105 x 5 x 1

Deadlift
135 x 10 x 2
185 x 5 - 2 sets, 1 standard, 1 stiff legged

Good Mornings - Not a fan of these as much as I thought...
45 x 10
95 x 10 x 2

Squats Could have been deeper, but it's what I could do..
95 x 20
135 x 10 - 2 sets
185 x 5 - 2 sets

Standing V-Bar CurlsI think the bar weighs 25...
35 x 10
45 x 10
55 x 10

T-Bar Cable Curls
50 x 10
60 x 10
70 x 10
Above repeated 2x, plus a few extra reps..

******************End of Session****************************


Overall, I'm feeling better...but it's still only day 2. I'mnot looking for any changes until I finish the Trifecta. Only changes I want to see are heavier weights...

Okay, time for 1st lunch...

[BendtheBar]

That looks like a very tough workout Ricka. Deadlift, squats and good mornings are a beefy combo.