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  1. #19
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Today was supposed to be a rest day and no work day. So I decided to go for a nice long walk in the sun. Afterwards I thought it would be a good idea to hit the gym just to work on my squat form. I havenít been able to go full ass to grass squats so I decided to just go and move my feet placement around until I could reach a greater depth. With a slightly wider stance (just outside of shoulders) and a slight adjustment and pointing toes just a bit further out I was able to drop to full depth. So I decided to go at a 10 rep range and work my way up until I felt what my new weight max would be at a 10 rep set to give me a better understanding of my needed weight adjustment with this new stance. I was able to work my way all the way up to 275 after starting at 135 to just get the Mechanics where I wanted them.

    Squats 7x10 1x5
    Deadís 3x10
    Calves rises 3x25

    Food was as usual today

    Pro 260g
    Carb 188g
    Fat 102

    Cals 2,707

    No gear





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  2. #20
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.




  3. #21
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?




  4. #22
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Yesterday was a real rest day. I kept cals good and only dropped two cups of rice and did some serious relaxing. Felt great.
    Woke today ready to destroy again
    Shoulders

    Dumbbell shoulder press 1x20 2x8 1x12
    Free weights should press machine 1x20 1x15 1x10
    Rear delts flys, sitting position crossing cables 3x20 2x12 1x8 (last rep down on a slow 10sec count and hurt like a bitch)
    Lateral rises (delts) cables crossing 2x20
    Single arm 2x15 1x8 (last rep on a 10sec slow count)
    Front rises with dumbbells standing 1x12 1x20 1x16 1x15 1x12 (drop sets starting with 35 then 25,20,17.5,15
    Shrugs barbell front loaded 1x20 2x15 rear loaded 2x15
    Farmer carries 40yards with about 105 in each arm(not sure how much the bar weights)
    6 labs
    Upright row (low weight 80lbs on a slow count) 1x20 2x15 1x12 1x8

    Food was good today a bit high on the cals but I put in some extra work on site today so I needed a few extra cals for that.

    Pro 281
    Carbs 351
    Fats 81
    Cals 3,254

    I feel like this is about where I need to be and I can drop some carbs on low work days on site by dropping the two delicious bananas I added.

    No gear today but I did pin yesterday

    Test 150mg
    Mast 200mg
    EQ 300mg
    Hcg 250iu
    No hgh today Iím taking a bit of time off of this just to see how I respond without then Iíll get back on hgh.

    All the gear is pinning smooth and even with it being long esters Iím very much feeling it already so Iím very excited




  5. #23
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    Re: Performance labs log

    [FONT=tahoma]Good work brother, keep smashin the weights and staying consistent with the macros.
    Nothing wrong with extra carbs on high output days.

    [/FONT]




  6. #24
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?
    Well, I'm planning on getting into running, lunging and jumping with strength exercises that includes squats and push ups.

    I plan to go at for at least a minimum of 30 to 45 minutes and see how my body adjust to it.

    Will also add a few dumbell to pump my biceps.




  7. #25
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?
    Well, I'm planning on getting into running, lunging and jumping with strength exercises that includes squats and push ups.

    I plan to go at for at least a minimum of 30 to 45 minutes and see how my body adjust to it.

    Will also add a few dumbell to pump my biceps.
    Nice!




  8. #26
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Today was legs. Made some changes to my diet and I donít feel like it was good. I raised my protein and lower my carbs and it just made me very lethargic during my workout. My carbs (simple ones) only come early AM and pre and post workout and the rest of the day itís just meat and veggies. I dropped my bananas and added protein. Tomorrowís adjustment will be one banana with per workout meal and lower protein by just a couple oz

    Food
    Pro 309g
    Carbs 297
    Fats 32

    Cals 2,717 (cals down 500 and fats way too low) I screwed this up today so Iíll be looking at this tonight

    Lifts
    Squats ass to grass 4x10 2x6 1x10
    Leg press tight low feet placement 4x15
    Calves rises 4x25 1x12 (slow count)
    Leg extensions 4x20
    Leg curls 4x15
    Lungs no weight 40yds 4x
    Stair machine 15 mins on 7 difficulty

    No gear today




  9. #27
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?
    Well, I'm planning on getting into running, lunging and jumping with strength exercises that includes squats and push ups.

    I plan to go at for at least a minimum of 30 to 45 minutes and see how my body adjust to it.

    Will also add a few dumbell to pump my biceps.
    Nice!
    Thanks man, it's was a great session for me yesterday. I will do just squats and leg press today because I have a tight schedule, I can't afford to stay too long in the gym.




  10. #28
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?
    Well, I'm planning on getting into running, lunging and jumping with strength exercises that includes squats and push ups.

    I plan to go at for at least a minimum of 30 to 45 minutes and see how my body adjust to it.

    Will also add a few dumbell to pump my biceps.
    Nice!
    Thanks man, it's was a great session for me yesterday. I will do just squats and leg press today because I have a tight schedule, I can't afford to stay too long in the gym.
    And thatís the most important part. Just get in what you can and that still better than nothing. Good deal bro




  11. #29
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Back day

    Energy good and lifts felt good too

    Stretch and 10 min warm up on bike

    Wide grip pull ups 1x15 4x10 (slow count of 4 seconds on the pull)
    Wide grip lat downs 4x15
    Low rows with barbell 4x15
    Dumbbell rows 4x15
    Abs rolls 30 then 4 with a pause at bottom till failure
    Side extensions with weighs 3x20 (each side)
    Cable ab pulls (beside the head) 50
    Wide grip cable rows 5x15
    Close grip cable rows 4x10 (higher weights with rest)
    Rear delt flys with cable 4x20 1x12
    Close grip lat downs 3x20

    Food
    Pro 274
    Carb 265 (low output day at work so carb needs are low)
    Fat 44
    Cals 2,382

    Gear

    Test c 150mg
    Mast e 200mg
    EQ 300mg
    Var 50mg
    Nolva 10mg
    Armidex .5




  12. #30
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Heatman View Post
    Quote Originally Posted by maj79 View Post
    Quote Originally Posted by Pushtoday View Post
    Solid session brother.
    Macros look good to me.
    Iím tryin my best to get my Marcos from food and not the protein bars. They are just loaded with crap but they also are so damn convenient when youíre on the go
    I can feel you brother, the intensity have been super charged for weeks coming up and and it's all damn good. I'm looking at tweaking my today's drills into boosting my chest cavity.
    How did it work brother? What was your plan of attack?
    Well, I'm planning on getting into running, lunging and jumping with strength exercises that includes squats and push ups.

    I plan to go at for at least a minimum of 30 to 45 minutes and see how my body adjust to it.

    Will also add a few dumbell to pump my biceps.
    Nice!
    Thanks man, it's was a great session for me yesterday. I will do just squats and leg press today because I have a tight schedule, I can't afford to stay too long in the gym.
    And thatís the most important part. Just get in what you can and that still better than nothing. Good deal bro
    Exactly mate! No amount of spent in the gym is useless, as long as you are able do something even if it's for a couple of minutes, it's going to show its positive signs and impact on your body once you get it done right.




  13. #31
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    Re: Performance labs log

    Good morning Brother, whats the gains plan for today?




  14. #32
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Morning brotha! Plans today is to stay dry and away from these storms then Iíll hit some arms and abs today. Some of those drag curls maybe




  15. #33
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    Today was a bit of whatever I wanted so I choose arms and wimped out on the abs.

    10 mins of bike for s good warm
    Hack squats 5x15
    Leg press 4x15
    Calf rises (on leg press between sets) 3x25
    Sitting dumbbell curls to a 5 second slow count 3x20 2x15
    Sitting easy bar preacher seat curls 2x15 2x12 1x8
    Standinghammer curls with cable and rope 3x25 1x18 1x12
    Tri extension with rope 1x50 (had to adjust big time to this equipment) 2x20 1x15 1x10
    Weighted dips 2x20 2x15 1x8
    Dumbbell kick backs 3x20
    Skull crushers 2x20

    No gear today
    10mg nolva

    Food same as day before so solid there too. Tomorrow is rest day and Iím making a trip in the AM to do a quick in and out project so no preparation of foos will be done. Iíll do my best to eat cleanly on the road




  16. #34
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    Morning brotha! Plans today is to stay dry and away from these storms then Iíll hit some arms and abs today. Some of those drag curls maybe
    It's been raining cats and dogs for the past 5 days now but I still manage to hit the gym anytime I could but I don't think that I would be making it today because it's been raining since 5:00 am till now.




  17. #35
    Mecca Maniac bodybuilding reputation maj79's Avatar
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    Re: Performance labs log

    The East Coast of the United States as traveling to work via a canoe these days in the West Coast canít even pour a cup of water




  18. #36
    Mecca V.I.P. bodybuilding reputation Heatman's Avatar
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    Re: Performance labs log

    Quote Originally Posted by maj79 View Post
    The East Coast of the United States as traveling to work via a canoe these days in the West Coast canít even pour a cup of water
    Haha, we actually had a weather forecast that it's going to rain 7 long days and it's happening as it has been forecasted since. Today is going to be making it the 7th day and I hope that with today's down pour, it should stop and give us a breather. It's already cloudy and about to rain now at 08:51 GMT.






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