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New Day, New Dog.

macedog24

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Im wide awake, feeling great and have a brand new outlook on life . Feeling very motivated.
Stats
6'
260lbs blah

Goal 210-220

Work 7a-7p all week
Yesterday was day 1.

Up at 4:30 am 30 minutes elliptical
8:50- 9:35 jog/HIIT.
11:17 - 11:47. Jog /HITT

Performed a few sets of
pushups standard
Military style
Decline inclince
Diamonds

Shoulder presses
Delt raises
Front
Side
Rear

Upright rows

Abs
Wide leg situps
V ups
Heels to heaven
Leg raises
In and outs
Mason twist

Food for the day
Bagel cream cheese
Banana 2
Chicken (rotisserie )
GREEK YOGURT 4 small
Grilled chicken 2-(8oz) pieces
 

macedog24

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Up at 5:30am
legs are a little sore and right foot.
Probable due to the steel toe shoes yesterday.
8 oz of 1%milk
30 minutes on treadmill
Work 7a -7p
So far today iv e done HIIT/JOG x 2 .30minutes a pop.
Also incorporated lunges and push ups during my jog,
Will do arms today. Biceps/triceps

Food for the day
a92735a1e08cad661393a5ed71b7ee16-1.jpg
eggs hot sauce, turkey sausage
9536b730e2844decd5fd1d77910e9980-1.jpg

Southwestern spicy chicken salad added chili lime pumpkin seeds
a74d869e64dd8a5a4384d799be0baac9-1.jpg
blackened fish 8 -10 pieces just picked up
3 more fish and a muscle milk
e47a4c590934b4fd628fa423c105ca78-1.jpg
49df5015ea3168b03b29f86837a87c72-1.jpg
aiming for
 

macedog24

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Today went pretty well. Strength is noticeable down, as is my endurance .
Oh.. i cant wait to get this cycle . Ugh.


Supersets / and a lot of stretching.
Today will be 3 sets 10-15reps on everything except forearms.

Standing bicep curls
Tricep extensions

One arm Supination curls
Dips

Preacher curls
Kickbacks

Hammer curls
Reverse grip kickbacks

Reverse curls
OH tricep extensions

Wristcurls/reverse wrist curls

Standing wrist curls (behind my ass)
 

macedog24

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Sat up and waited to see the ladies olympics. What the hell happen to the ladies volleyball team. Error after error. They beat themselves..

Anyway i slept deep. Cause i never heard my alarm. It went off until 6:36am when i jumped up, ran around like a chicken with his head cut off, then off to work. Just made it on time.
It ia now 9am. Need to get some. Cardio done.
 

macedog24

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Last night about 10:30

Chess press
1 warm up set x 20
3 set x 12
Incline dumbells
4 set x 15,12,10,8 add 5 lbs first 3 sets
Decline dumbells
4 sets 15, 15, 13, 10 +5 lbs each set
Seated press/seated rows machine(superset)alt between both.
7 sets ,20 -8reps on last this is normally my first exercise almost every day. As a warm up for upper body. Just not as many sets
15,15,12,12,9, only did 5 sets
Pec deck
5 sets 15- 10 reps
Back
Pulldowns -wide grip
4 sets x 15-8reps
Pulldown to chest 45degree angle.
4 sets 15-12
Pullups (full extention)cable machine
4 sets 20-10reps
High rows.
4 sets 15, 14, 12 ,8
Seated(weighted) Back extentions- machine
3sets 70,60,55
Went threw 3 bottles of water. Im so thirsty. And totally zapped.
Cramping in my left side/back/rib area.
Went home showered. Had the meat from both legs rotisserie chicken. Broccoli. .

Before bed 2 tbsp pb.
 

macedog24

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Ive managed one jog ... yes just a jog and a ton of stretching.* My quads are sore as hell. The continual squating and bending and climbing yesterday. My legs are very stiff.. 11am im back hitting the. COncrete. Jogging
 

macedog24

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Im really debating jumping on some low test/med tren /med mast . Til next month when i get what i need for my cycle. Nothing crazy.
Maybe 150 test/300 tren/450mast ..
Whats everyones thought.
 

macedog24

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Today was kind of an off day. Even though i ve been up since 8 am. Im working til 7am. So no sleep. Just spent some time with the kids and mow the lawn , and help my father a little.
I guess its still sunday for me even though it will technically be monday in 25minutes. Tonight im gonna do some
arms /Shoulders
Get a little jogging in. In the morning by 8am i will be back at the gym. Some more cardio.and we will figure out what im gonna do then.
Ive had about 24 oz of marinated chicken breast today. Cup of broccoli, cup of freshly diced pineapple .Some grilled chicken. , 2 tbsp pb. I have 4 triple zero vanilla greek yogurt. Gallon of water, and 1 muscle milk for tonight. Need to add up macros.
School is next week. Trying to make sure they have what they need. Im here all week . 11-7 so my daylight hours may take a little longer to retun messages. Not much but a.little.
535faa3523d3fee11aa20968146d437b-1.jpg

182689ee1ddab8e66773a1fe2dec8640-1.jpg
 

macedog24

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Ok . I wanted to take the time to also mention. I will start testing all of our products for the community . And post up all results. I will test one product every week or two. Via labmax
this will at least give some basic comfort of knowing your getting the product you have paid for with your hard earned money. So keep your eyes open.
d699ddbd93c596dddc8fbbf4aa0b52f1-1.jpg
 

macedog24

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Its been a hectic week. Sorry everyone. I was pulled back down to bulk loading again. In a good note , ive been interviewed with the plant mgr, and then corporate , and HR. So i should be offered the job. Now lets see what they offer me.
Thursday night was some scary shit! Seriously thought i was gonna be blown apart.
There was a scheduled computer shut down for 1 hr. We didnt know anything about. This began the problem. The dust collection also shut down. When the computers come back on line the dust collection also started up automatically. There must have been a bad bearring. There was some loud vibrating. Figured we had to get the water back in the dust collector. So i went out to load on my platform. ...
Next thing i know.. there was this horrible noise, like a jack hammer but multiplied by thousands. The floors,wall, platforms were shaking uncontrollably. You couldnt hear it was so deafening. Just banging. So fucking loud. I thought the it was gonna explode apart. There was no way i could get far enough away. I was trapped on a platform. I hurdled the fucking steps into the office trying to shut it down. One guy i worked with was gone . He didnt wait around for anyone. The system wouldnt shut off.
All of a sudden it was quiet.. you could smell something was burning bad. The smell was everywhere, and strong. My partner said the belts probable burned off. I went out to investigate. Halfway across the platform.i saw a 3 foot fire up on a different platform that the belts and driveshaft and motor 'fan etc was located. It was on fire and almost at the dust collector intake. If i would of left it would of exploded. I dont think i would of gotten to far. No way i would of gotten far enough away. I grabbed a fire extinguisher ran across a platform about 30 yards. 20 feet up , down 2 sets of metal steps, then had to climb a ladder to the top of the other platform where the fire was. And proceeded to extinguish the fire. It was in my face ,eyes mouth. I thought it was out so i climbed down. Everyone left. It was just me..needless to say the shaft was melted and warped. The mechanical foreman from the other side asked who put it out. Said it would of exploded if it burned a few more minutes. Someone asked why i didnt go call the fire dept. I told them it would of exploded by then id be dead.
 

macedog24

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Up early for work. Had to work yesterday.3-11 come back this morning 7-3.
Today s breakfast
3 scrambled eggs / hot sauce/ 2 sausage patties.
Cup 1%milk

Jog 25 minutes.
1protein drink. 1/2 cup almonds

Getting ready to do shoulders and arms. Update in a bit.
 

macedog24

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Pulling up to the gym. No rest for the grinder
Start off
Triceps ext.
100 x 15
120 x 15
140 x 12
160 x 12 dropset
120, 80 each til failure.

Seated Tricep Dips/expload
180 x 20
270 x 15
360 x 15
450 x 10dropset
360 failure
270 failure
180 failure. Done

Reverse grip tricep ext
60 x12
70 x 12
80 x 10
90 x10
100 x 8 drop set
70 failure
40 failure

Finishing off with some seated chest press
Cybex/eagle . Start off from 110lbs and work my way up.
My triceps are pretty burned out. Then gonna hit some cardio.

Last 15 minutes i spent on the arch trainer. Started on incline 6. Drop down to 3 for 30 seconds. Then up to incline 8 for 1 minute, drop down to 3 for 30 seconds. Then incline 10 for 1 min drop to incline 3 for 30 sec. Repeat incline 10 down to 3 for 30 secs until 15 minutes was up.
 

macedog24

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Yesterdays workout was pretty dam good. I had a great pump, some serious burning. I was kinda surprised that i hadn't lost more strength . Im working 7a-7p today. Suppose to come back at 3am. Gonna burn some cals, have a lot of labor work today. Update with food and macros for the day so far. Also my workout
 

macedog24

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Just leaving work my relief called out I'm already on 12 hour shifts. Have to come back at 3 a.m.
Tonight I'll do legs also try to get in about 40 minutes or cardio
 
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