- Joined
- Aug 24, 2010
- Messages
- 503
October 23, 2012 update:
10/23/12 AM WEIGHT: 233.8 lbs.
10/22/12:
9 am: 8 iu humulin-r
915 am: 16oz eggwhites, 16oz juice, 1 banana, 1.5 tbsp npb
1130 am: 16oz eggwhites , 3 slices ezekiel, 1.5 tbsp npb
230 pm: 8 iu humulin-r
245 pm: 16oz eggwhites, 1.25 cup rice, .75 cup berries, 6g fish oil
6 pm: 8oz eggwhites, 32oz gatorade
6 pm: Chest, Shoulders, Triceps
Nautilus incline press
495 x 16rp
Smith military press
315 x 16rp
BB Skullscrushers
195 x 19rp
PWO: 54g wpi
8 pm: protein bar, snack
10/23/12:
530 am: 8oz eggwhites, 4oz oj, 32oz gatorade
545 am: Back, biceps workout
Rope pulls
185 x 18rp
Deadlift
465 x 5
BB curls
175 x 16rp
730 am: 54g Whey isolate
830 am: 100mcg ghrh/ghrp
9 am: 6oz chicken, 140g pasta, 1.5 tbsp NPB
12 pm: 100mcg ghrh/ghrp
1230 pm: 6oz steak, 1.25 cup rice, 1.5 tbsp NPB
330 pm: 100mcg ghrh/ghrp
345 pm: 16oz eggwhites, 3 slices ezekiel, .75 cup berries, 6g fish oil
5 pm: 100mcg ghrh/ghrp
5 pm: 20 min cardio
6 pm: Sub sandwich, snack
9 pm: 16oz eggwhites, 3 slices ezekiel
10 pm: 100mcg ghrh/ghrp, 200mcg IGF-1 DES
Supplements:
No changes.
Everything is moving along nicely. The only snags so far are some lingering low back issues and some upper chest and shoulder joint issues. I have not had anything impede any of my training so far though . I am enjoying the increased recovery I have experienced over the last few weeks. My endurance and strength are both increasing. I have set nearly all new personal bests on all major lifts except regular squats. At this point I am still running a typical DC 3-way split, but I may modify it so that arms are trained with a little more volume (not DC style). I will keep you informed on any changes that come into the routine. At this point I am sitting at 233.8 lbs first thing in the morning. We are looking to add another 7-12 lbs by the middle of November. This weekend I am approximately 53 weeks out from my 2013 target show. I will continue to update this thread with info relating to my upcoming prep and the remainder of this offseason.
BEAST
10/23/12 AM WEIGHT: 233.8 lbs.
10/22/12:
9 am: 8 iu humulin-r
915 am: 16oz eggwhites, 16oz juice, 1 banana, 1.5 tbsp npb
1130 am: 16oz eggwhites , 3 slices ezekiel, 1.5 tbsp npb
230 pm: 8 iu humulin-r
245 pm: 16oz eggwhites, 1.25 cup rice, .75 cup berries, 6g fish oil
6 pm: 8oz eggwhites, 32oz gatorade
6 pm: Chest, Shoulders, Triceps
Nautilus incline press
495 x 16rp
Smith military press
315 x 16rp
BB Skullscrushers
195 x 19rp
PWO: 54g wpi
8 pm: protein bar, snack
10/23/12:
530 am: 8oz eggwhites, 4oz oj, 32oz gatorade
545 am: Back, biceps workout
Rope pulls
185 x 18rp
Deadlift
465 x 5
BB curls
175 x 16rp
730 am: 54g Whey isolate
830 am: 100mcg ghrh/ghrp
9 am: 6oz chicken, 140g pasta, 1.5 tbsp NPB
12 pm: 100mcg ghrh/ghrp
1230 pm: 6oz steak, 1.25 cup rice, 1.5 tbsp NPB
330 pm: 100mcg ghrh/ghrp
345 pm: 16oz eggwhites, 3 slices ezekiel, .75 cup berries, 6g fish oil
5 pm: 100mcg ghrh/ghrp
5 pm: 20 min cardio
6 pm: Sub sandwich, snack
9 pm: 16oz eggwhites, 3 slices ezekiel
10 pm: 100mcg ghrh/ghrp, 200mcg IGF-1 DES
Supplements:
No changes.
Everything is moving along nicely. The only snags so far are some lingering low back issues and some upper chest and shoulder joint issues. I have not had anything impede any of my training so far though . I am enjoying the increased recovery I have experienced over the last few weeks. My endurance and strength are both increasing. I have set nearly all new personal bests on all major lifts except regular squats. At this point I am still running a typical DC 3-way split, but I may modify it so that arms are trained with a little more volume (not DC style). I will keep you informed on any changes that come into the routine. At this point I am sitting at 233.8 lbs first thing in the morning. We are looking to add another 7-12 lbs by the middle of November. This weekend I am approximately 53 weeks out from my 2013 target show. I will continue to update this thread with info relating to my upcoming prep and the remainder of this offseason.
BEAST