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WOW those pics are incredible, I 2nd the notion, your back is shredded.Fantastic job IK.

Aw, thanks, HIThopper

drumroll please......... more circuits!

DB OH press>pull up>DB upright row>straight arm pulldown>face pull>rope crunch>wood chop

20 minutes moderate SS.

I think I'm done with these circuits. Starting Monday I'm going back to more normal training, but still with fairly short RI.

Yesterday: off day. Good thing too since my allergies kicked in pretty hard and I could barely breathe.

Today:

Squat:
100 - 3x6

Bulgarian Squats (man I hate these)
40 - 2x10/side

Leg press (narrow, feet low)
+ 120 2x12 (5 sec neg)

Calf raises (on leg press)
+90 - 2x10 (5 sec neg)

Rope crunches
70 - 2x10

Wood Chops
40 - 1x10/side

Full day refeed. Woohoo! It's a great day when I can start it off with an ice cream sandwich. So far, on top of the ice cream, I've had an apple, pasta, bread, frosted mini wheats, and popcorn. I think I'll make some biscuits soon. yumyum.

(Dave - I didn't have time to snap off a belly pic this morning, but I'll get one tonight when I'm all fat and bloated after this )

All right Dave, just for you .......



I just finished off the refeed, and ^^ that's how bloated I am. It hurts to even try to flex my abs. 400g of carbs today. For a better idea of how bloated I am from it... my weight from this morning is up 6.5 pounds and my waist measurement is up 1.5"

I'm in pain.

so how many month are you.

please, I wish I could have abs that defined after a carb refeed.
Thanks for the pic. You're still looking good.

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Hell, I FELT like I was preggo last night lol. So much food.

Thanks, Dave

Bench
95 - 2x6, 1x5

BB row
100 - 3x6

Incline DB press
50 - 3x12

Face pulls
60 - 3x12

rope crunches
70 - 2x10

rope twisting crunches
50 - 1x10/side

20 minutes SS

All right... catching up..

Wednesday - SFP. Fully fasted in the am. Hardest sprints I think I've ever done.
Thursday - 30 min mod SS
Friday and Sat, unplanned off days. Ended up working a couple of 14 hour days and barely had time to eat let alone get in a w/o.

Today - full body depletion w/o. Something like 35 sets of 15-20 on various stuff. Those w/o's are quite the humbling experiences. High reps, lots of sets, means little weights.

20 minutes moderate SS

Began 24 hour refeed

Looking good IK. Enjoy the refeed.