SB labs cycle log

[heavyhitter]

Diet yesterday was a little shit due to my son spraining his ankle at school and having to go pick him up while I was heating up my rice lol. So I stopped for mc’ds to make up for it. Here’s how the day went.
Trained with 10 grams eaa’s in 40 grams of carbs from Gatorade.
Sausage egg and cheese McMuffin post workout. Bought them for breakfast for the kids and had one for myself.
Got home and had the shake
Two McDoubles on the way to get my son.
Next meal was this homemade chicken lo
Mein. Had 50 grams of protein and 65 grams of carbs in my serving
Followed that a couple hours later with the shake
Had some cottage cheese and fucking amazing Zoi raspberries and cream green yogurt.
About an hour later had the shake and went to bed

 

[Delt123]

Following.

Man I’d feel bad eating mcDonalds every day. Is this a every day thing?

 

[heavyhitter]

Following.

Man I’d feel bad eating mcDonalds every day. Is this a every day thing?

Nope. Not at all. I’ll have some junk a couple times a week….but I’m not really a fan of McDonald’s honestly. I just needed something fast, and there’s one of them right next to my kids school. 45 grams of protein in a hurry

 

[heavyhitter]

Not too much to report today. Weight was 214.0 on waking. No gym today. I did however get a chance to test drive the high octane and man I gotta say it is absolute fire. Very satisfied. My wife was too

 

[MasteroniPepperoni]

I'm joining along. I love the details

 

[MasteroniPepperoni]

Alright. Yesterday’s workout was legs. Was in a bit of a hurry as I’ve been putting in OT at work. My wife trains with me, but she has to leave by 7:20 to take our kids to school. Sped this workout up with some intensity techniques and it went pretty well. Here’s how it went
Seated leg curls :1 heavy set of 10 and 1 rest pause set for 10-5-4
Leg extensions: 1 heavy set of 10 and 1 rest pause set for 11-5-3
Life extension squat machine:3 sets of 8
Leg press:3 sets of 8 and a widowmaker for 21 reps
Band assisted Nordic curl(photo attached because I’m not sure how to upload a video???) for 4 sets of ten. These are hands down my favorite hamstring exercise.
Pretty good workout and my hams are quite sore today.
Side note: any one know how to upload videos from your phone instead of just photos?

I've wanted to try nordic curls . Are they pretty good for hams?

 

[heavyhitter]

I've wanted to try nordic curls . Are they pretty good for hams?

I think they’re literally the best hamstring builder there is. Nothing has put more mass in my hand. And knees over toes guy swears by them for bulletproofing the knees

 

[heavyhitter]

I think they’re literally the best hamstring builder there is. Nothing has put more mass in my hand. And knees over toes guy swears by them for bulletproofing the knees

On my hams, lol. Mass in my hand sounds like a informercial for the high octane blend I’m using lol

 

[heavyhitter]

Not much to mention from yesterday. Had some acid reflux but managed to get all my food in. No gym yesterday but tonight(5am) will be arms.

 

[heavyhitter]

Second meal today. 6 ounces grilled Korean sticky chicken, 260 grams of rice(all rice will be increased from 250-260 grams now)with 1 tbl grass fed butter, 1/4 cup kimchi, and a 32 ounce Gatorade. 45 protein, 120 carbs, 12 grams of fat. Breakfast was 3 of these grill smoked chicken legs with mashed potatoes

 

[heavyhitter]

Dual handle pushdowns(mountaindog style):3 sets of 10 with 110

Lying incline dumbell skulls: 1 hard set 10 with 30s, 1 rest pause set with 35 of 10/5/3

Overhead rope extension:3x10 with 52.5

Barbell curls:3x8 with 70lb fixed barbell(I don’t usually train much heavier than this for biceps or I get tendinitis)

Preacher machine: 1 set 10 with 110, 1 drop set of 10/6/4 plus partials with 95

Cable behind the back curls:3x10 with 12.5 per side(my arms were so blown up with blood I could hardly do these lol)
Pump was nuts today. The high octane is definitely contributing to that, and it made bedroom time a lot of fun today too

 

[heavyhitter]

Also, biceps measured in at 17.5 this morning. Kinda bummed about that….but considering all the time away from the gym, and the bicep tear it’s not too bad. They’re definitely looking bigger

 

[heavyhitter]

stupid phone lol

 

[heavyhitter]

Weight this morning was down to 213. Not sure why I haven’t gained anything, but I am leaning out and getting stronger so I guess that’s good. Protein will be in read by 20 grams a day and we’ll see what happens. I got some gnarly heartburn earlier from my zinc capsule which made it impossible to finish my first meal. This was supposed to be 5.5 ounces cocked chicken breast and 260 grams of rice. I ate the chicken but just couldn’t stomach the rice. I had a 25 gram protein shake 20 minutes later to at least get something.
Today was legs and here’s how it went
Today’s leg workout

Lying curls:1 set of 10 and 1 rest pause set of 10/6/3
Knee extensions:1 set of 10 and 1 rest pause set of 12/6/4 and as many partials as I could manage
Hack squats:3x8 last set (pictured)was with 250 plus whatever the sled weighs.
Leg press:3x10 with close foot stance followed by a widowmaker with 3 plates and a 25 per side for 20 reps
Banded stiff leg deads:4 sets of 10
Walking lunges:as far as I could make it for one set. Came out to 11 reps per leg
Also finally figured out how to upload a video

 

[heavyhitter]

Ok….NOW I figured it out lol

 

[heavyhitter]

Meal prep for the next few days for the wife and I. Korean bbq chicken and grilled Thai green curry chicken

 

[heavyhitter]

Stomach was feeling backed up and had some heartburn the last 2 days so I took a break from meal prep and just ate when I felt like it. Nothing particularly unhealthy, but I wanted to avoid an ibs flare up and gave my digestion a break. Feeling better today. Had the shake after the gym, and then had this sushi after doing a little grocery shopping. Ate all of It which comes out to 48 grams of protein, 120 grams of carbs, and however much fat. I’ll update later with the rest of today’s meals but I wanted to get my workout up. Today was chest and shoulders


Dumbell press: worked up in sets if 8 until I couldn’t get 8. 35x8,47.5, 55, 70, 80, 95 for 7 reps
Pause Bench press:4 sets of 8 with a 45 and 25 per side. Bring the bar down, stop two inches of the chest for a 2 count, touch chest and press.
Hammer incline press:1 set of ten with 2 plates and a ten, and then a rest pause set with the same weight for 11/5/3 and as many partials as I could
Cable flyes:2x12
Rear delt cable flyes:3x15 with 30 seconds rest
Dumbell laterals:3x10
Dumbell press:3x10

 

[heavyhitter]

 

[heavyhitter]

Smoked these drummies today and brushed 2/3 with bbq sauce, and the others just seasoned simply. Served them with Cajun rice

 

[maxmusle1]

Looking good Heavy! Your log and all the delicious food! You know I like porn! Lol. Keep up the good work! I have been using my new Air Fryer (found Avocado & Grapeseed oil pump sprays) basically doesn’t add even a gram of fat , a lot of stuff I don’t use anything. I still have a hard time straying from the grill and oven, but it does give a different texture. Kick Ass and let’s have a better 2022! Bless you .

Max