The ins /outs of life w/ MD24

[macedog24]

**broken link removed**
Just taken 1 scoop prejym. Black cherry
Flavor.
1st I want to say how great this taste is.

I'm actually surprised. Ive had the raspberry lemonade in th3 past. It was so so. Picked this up pretty good price.

Getting ready to do my workout . will update soon. The feeling is pretty good. A surge of energy. That creeps up on you slowly. The concentration/ focus on experiening now is pretty intense. Gonna hit some shoulders. Maybe arms. Lets get we done. I'm getting bloodwork done Thursday. So I'm on nothing at all right now. Even though I wanna pin so badly. Update soon.

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[macedog24]

Shoulders

Superset
Front lateral raises 12,12,10
Side raises 12,12,10 4 more each side single arm
Rear delts 15 x3

Superset shoulder arms

Shoulder press 12,12,10
Standing one arm bicep curls12ea. x 3
Kickbacks 12 ea. x3



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[macedog24]

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[macedog24]

Superset
Upright rows 15 ,12,12
supination curls 12 x 3
Dips 20, 23, 25 

Superset
Preacher style curls 12 ,12, 10
OH triceps extensions 15 x 3 
Reverse curls 12, 10, 8 



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[macedog24]

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[macedog24]

Finishing up forearms 
Superset 
Wrist curls/ reverse wrist curls
25/15
25/12
23/11

Standing wrist. Curls behind your ass
Palms facing outward.
25, 22, 18 reps 


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[macedog24]

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[macedog24]

Done.
Forearms feel swole. Triceps are shaking so bad right now. Tells me I'm in for some soreness tomorrow.
Dam I feel like a total newb. Starting fresh... For the first time.

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[macedog24]

Did cardio 30 min at golds. Home now doing abs had a shake.

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[macedog24]

so yesterday was a total cluster fuck.(excuse the language). but had plans to have some blood done. after waiting an hour and a half I had to leave. long story short rescheduled for Monday 10:30 am. now my schedule had been changed for work. in scheduled 7p-7a thru Sunday. I'm off next week.
question. would it be better to get my bloodwork done after a good night of sleep. should I make it Tuesday instead of Monday. or just go after working 12hrs.


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[macedog24]

been a busy day. odds and ends. running around trying to pay what bills I can. changing shifts at work also, has me kinda messed up a little.
tonight's plan get in 2-3 sessions of HIIT . at the least 2.
Gonna do some body weight exercises and some band work.

pound out a variety of push-ups. try and stay busy every other hour . from jogging, steps, to some ab work.
ill figure out what band work I'm gonna do

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[macedog24]

A little info about me.
6' 0
Weight is mid 260s
Goal 220-225lbs.
Last year was one i could never had seen coming. Its time to shake myself off like the dog I am and get to work. Seriously.
Been here before many years ago.

Macro goal
Protein 250-300+gr
carbs 75-125
fats 100 gr.

I carb cycle so this will change often. even down to 50-75gr. On carb loads and refeed days you will see A lot of pasta or Italian foods. Greek yogurt, and such.
Carbs will be up around 300 or so.
My main source of fluid will be water. goal 1.5 gallons ed.

Cardio at least 5 days a week.
I do HIIT often at work, also a lot of walking steps. When at the gym, I use the arch trainer.

I will start off one a day and after a few weeks go to two a days.
I do a lot of superset and drop sets. But always pushing the weight. Always increasing.
Reps range vary. Often times 12-15reps is normal. Sometime you will see 8-10 . some exercises you will see 20+rep at the beginning of a set.
Depends on exercises . I will also switch up constantly between bands and free weights.
Give me a few minutes I will update my cycle.

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[macedog24]

will be working 7p-7a thru the weekend. gives me plenty if time to get Er done

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[macedog24]

today's lunch. grilled chicken fajita. I do not eat mayo or sour cream..

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[macedog24]

so here is my breakdown and what I've taken in so far.


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[macedog24]

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[macedog24]

food for tonight. also some
triple zero Greek yogurt


this should get me close to my numbers

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[macedog24]

little Christmas motivation

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[macedog24]

finished off 1 30 minute jog with 15 minutes of walking , stretching, standard push ups, military pushups, lunges.

and did I say its freaking cold. jeez, friggin, frackin, sumbich. cold as snowballs...
I managed 1 HIIT after warming up. 20 minutes.

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[macedog24]

hello there.

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