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I didnt realize you weren't doing this already. Its a good idea, that amount of carbs isnt too much, and since its post workout it "shouldnt" keep you out of ketosis for too long, if at all.

Good shit talo.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

way to stay strict on the diet. i bet it is also good that your numbers havent decreased. when i was reading up on the diet i heard that it was a possibilty of doing that.

good bread

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OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

Thanks.

Workouts and diet are still on point.Just finished off the week with a newer program. A mix of high reps and low reps and I'm loving it. In the gym 4 days a week ( Thurs/Sat/Mon/Wed). Weight 225-228lbs. I did have a nice carb up on Mothers day (ice cream cake) It always seems that when a person is dieting there is always some kind of holiday coming up. I am only doing recarbs one day a week and that is basically the whole day. Since adding carbs to my post shake I feel better. Just received my vasocharge and second jug of xtend. I love this xtend stuff but the vascocharge taste like crap, but I did have a good pump in the gym tonight.

I have dropped my weights down ( 5x5 for 225 ) basically because I wasn't gaining , so I don't want to injury myself. I will be increasing slowly as this is a light weight - but I know I can do it and not get hurt. I did do some rack presses tonight for the first time and had 3x5 at 295lb. I need to take a look at this program ( what I have done so far ) and adjust the numbers a bit - some things I haven't ever done ( ie: 1x20 of squats ) and the weight may either be to low or to high. I guess that's the beauti of the first week.

I have also been doing cardio at least twice a week ( off days ) sometimes more with adding an extra walk in at night. Sunday right now is a perfect day to take a total rest and recarb, but that may change also since my workouts are 4 days a week so they aren't the same days each week.

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Cheap and good bulk supplements from Canada Protein
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Here is what's been going on with my training.

May 10

Bench 3x3 ( 275 )
db Bench 4x10 ( 80's )
DB shoulder press 3x10 ( 50's )
DB Lat Raises 3x12 (25's)
Overhead Tri Ext 4x10 (140 )

May 12

Chest suport row 5x10
barbell curls 3x3 and 1x20
incline seated db curl 3x10
squat 1x20
good morning 2x5
weighted abs 3x10
sanding calf raises 4x15

May 14

Bench press 5x5
Rack Press 5x3
Incline Flyes 5x8
Hammer Strength Press 4x8
Skull Crushers 4x10

May 16

Box squat
leg press
pulldowns
hammer curl
lat pulley ab crunch
leg press calf raises

Today was a quick workout , was done everything in 30 mins . I super setted leg press w/ calf raises and hammer curls w/ ab crunch. I had to get to work so i didn't have much time.

pwo 80g protein , rice cakes and two apples. Felt like something different today, fruit is always good

All in all after 1 week of this new program - I'm liking it. It is a nice mixture of high rep low rep and a few new exercises that I had no idea of what weight to use. This current week will be great , cause i know have a nice base to work with.

Diet has been great. I just found out that my calories have been a bit higher than I wanted on training days ( close to 4000 ) This will be taken care of - as Long as I keep everything under 3000 for the week I will see my abs!!!

May 18

Decline Bench 3x3(285)
Db Bench 5x10(80's)
DB shoulder press 3x10(55)
Lat raises 3x12(25)
overhead tri ext (ez curl) 4x10(85)

PWO - 42g whey + 11g BCAA , 5 rice cakes , 12oz pineapple.

Used Vascocharge for the second time today - added two scoops with 500ml water. Good Mix - tasted better and helped get my head in the game.

Nice work Talo.

good workouts.

Thanks guys.

Just a quick update : weight is still holding around 228. Good news is I have to wear a belt with my jeans.

Bad news - I can't find my daily journal - It's been 4 days now. I'm thinking it's at the gym.

Diet is down to 2850 ( recarb days ) 2650 ( non workout ) 2750 (workout). I have had a few cheat days , which i didn't like , but did injoy ( if that makes sense ).

Workout tonight after work

May 26

Decline Bench 3x3 (295)

DB Bench 5x10 3x10 ( 80's ) 2x10 ( 70's)
-couldn't seem to find a weight to make all 5 the same. 80's were to heavy. Maybe I just wasn't waiting long enough between sets ( aprox 60 secs ) but I hate just sitting there staring in the mirror . Not sure what I'll do next week - maybe keep it at 70's.

Upright Row 3x10 (70)
- I used the ez curl bar for this, wasn't bad - I usually use the straight bar when doing this , but the gym was packed so I used what I could.

Lat Raises 3x12 (28's)

Overhead Tri Ext 4x10 (160)
- I used the lower cable for this.

Weight is still holding at 228
Diet is still going strong.

Nice work Talo. Sometimes you have to adjust a bit like you did with the upright row and the EZ bar, but hey it works.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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