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  #21  
Old 11-16-2013, 01:19 PM
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Day 12 ish

ok... after the flu hiatus I was not stoked to do this... I look leaner...unfortunately flatter too... cal's over wed/thurs/friday never topped 1200...wednesday at it's worst i didn't eat at all.
#196.2 - 2.0 BF 17.8 - .6

I had expected to loose more weight, and with the BF% back down, perhaps I can put it back on leaner..

as always, warmed up with 15 min elyptical then 15 reps at 50% of anticipated max before each lift then...

Flat bench 280 x 2 The third one went up about 3/4 then I locked it up
Military seated 150 x 2 regression here as well and i could tell my energy was waining too
Full Squats....250 X 3 I dropped this one just to be safe... maybe too far got all three

I re-started the Stano friday night before bed...hoping the lay-off gets absorbed quickly.. My apologies to Iron Flex for the interuption...
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  #22  
Old 11-16-2013, 06:43 PM
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Quote:
Originally Posted by A1food4u View Post
Day Two

This was supposed to be a rest day...instead it turned into back yard cross fit...

Did ladders for an hour cleaning the gutters
shoulders, arms and back via raking, bagging and removing leaves.
Wifey needed a bunch of tulip bulbs planted, forearms got a great pump.
and dug out the last old stump, shovel pick ax and axe....

Feel good, nothing to report on the Stano....didn't expect anything yet. Being non methylated and working via DHT levels think it won't provide anything noticable till week 2.
Love the crossfit routine...

New type of workout..
Honey-do Crossfit
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  #23  
Old 11-16-2013, 06:47 PM
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Quote:
Originally Posted by A1food4u View Post
Day 12 ish

ok... after the flu hiatus I was not stoked to do this... I look leaner...unfortunately flatter too... cal's over wed/thurs/friday never topped 1200...wednesday at it's worst i didn't eat at all.
#196.2 - 2.0 BF 17.8 - .6

I had expected to loose more weight, and with the BF% back down, perhaps I can put it back on leaner..

as always, warmed up with 15 min elyptical then 15 reps at 50% of anticipated max before each lift then...

Flat bench 280 x 2 The third one went up about 3/4 then I locked it up
Military seated 150 x 2 regression here as well and i could tell my energy was waining too
Full Squats....250 X 3 I dropped this one just to be safe... maybe too far got all three

I re-started the Stano friday night before bed...hoping the lay-off gets absorbed quickly.. My apologies to Iron Flex for the interuption...
You do not have to apologize to us brother keep up the good work!
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  #24  
Old 11-18-2013, 01:32 PM
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Day 13 ish

this is usually an off day but I felt a bit better so i did a light circuit on excersize per boddy part.. very light weight

Then battled bouts of depression over the Packers loosing streak.... wild weather in these parts yesterday.....tornadoes in november... that's weird...
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Old 11-18-2013, 01:43 PM
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Day 14 ish

You never really know how bad you felt until you feel good again.... Hit it hard this morning felt GREAT!

yesterdays cals 2450

overhead lat pulls wide grip
150 x 15 x 2, 180 x 10 x 2, 200 x 6, 225 x 4
Seated reverse DB fly's
50 x 15 x 2, 60 x 10 x 2, 70 x 6, 75 x 3
Seated V-grip rows
150 x 15 x 2, 200 x 10 x 2, 220 x 6, 230 x 4 much better technique
Machine Deads into shrugs
100 x 15 x 2, 150 x 10 x 2, 200 x 6, 250 x 4
Cable curls
80 x 15 x 2, 100 x 10 x 2, 120 x 6, 150 x 4
21"s
3 sets all at 60 arms are looking better since I started ending my back arm days with this movement...

I felt smooth and in control....
Heartburn with meals seems to have passed.... might hit it again tonight...man I feel better
weight in red was an addition
reps in red were an improvement...
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  #26  
Old 11-19-2013, 10:06 AM
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Day 15 on 3 off

Hitting it well again...cals yesterday were 2680 to high... i was hungry and snacking all day...in a kitchen this is a problem... there is always something there to temp. This usually happens after a good morning work out... I feel good!


5 min elyptical warm up
30 min HIIT cycle #5 setting
planks. 30 second hold....3 x 5
Roman chair knee lifts 10 each plain x 3
crunches 20 x 3
DB side raises 50 x 15 x 2, 60 x 10 x 2, 70 x 6, 80 x 4

Just realized that my "feeling" of goodness may be related to the Stano.... It's not the "I'm gonna run thru this wall" feeling of harder supplements.... no agressive change accept towards the bar....it's a contentedness kinda thing...I don't know how else to explain it....anyway I feel GOOD.....
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  #27  
Old 11-20-2013, 11:19 AM
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Day 16 on 3 off

Yesterdays cals were 2480 a bit light
15 minute elyptical warm up

45 degree incline bench
100 x215 x , 150 x 10 x 2, 170 x 6, 190 x 4
Narrow grip tricep push down
75 x 15 x 2, 100 x 10 x 2, 120 x 6, 140 x 4 got them all this time, really slow last rep
45 degree incline DB fly's
50's x 15 x 2, 60's x 10 x 2, 70 x 6, 75 x 4
barbell skull crushers
50 x 15 x 2, 75 x 10 x 2, 90 x 6, 110 x 4
75 degree bench press
100 x 15 x 2, 140 x 10 x 2, 160 x 6, 170 x 4
Worked through the whole thing in an hour, was motivated and moving...`felt good today

Starting to see what may be improvement in upper chest, tri's are poppin....that Full felling is lasting longer into the day... not sure it will be as effective as I'd like weight wise but I do like the feeling while on..
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  #28  
Old 11-22-2013, 10:31 AM
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Day 17 on 3 off


took yesterday as an off day... long one at work...

Day 18 on 3 off

Yesterdays cals were 2820... I think I made good use of them though. warmed up extra for the knees in the cold

15 min elyptical warm up
10 min stationary bike
static stretching

smith calf raises, blocked
100 x 15 x 2, 150 x 10 x 2, 175 x 6, 190 x 4
smith full squats
180 x 15 x 2, 200 x 10 x 2, 220 x 6, 240 x 4 felt stronger thru the motion today, I tried a different pattern when i wrapped them, seemed to pay off and got the whole sequence in
65 x 15 x 2, 90 x 10 x 2, 120 x 6, 150 x 4.
Ham curls
50 x 15 x 2, 85 x 10 x 2, 100 x 6, 125 x 4
Db assisted lunges
50's 20 steps x 2, 60's 10 steps x 2 added one set of 10 at #70 for good measure...felt good today
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  #29  
Old 11-24-2013, 05:52 AM
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Day 18 on 3 off test day
#198.4 +2.2 BF 17.6 - .2
well that is interesting managed to add weight without significantly affecting body fat.... I am by nature cautiously skeptical so I wasn't sure about a non-methylated compound but now in week three I feel a correlation in the way I feel with say a 50 mg halo run except without the drying in the joints...overall feel of contentment and a quiet "strong feeling seem to be earmarks of the compound.... work out "feel" lasts well into the afternoon.....

as always, warmed up with 15 min elyptical then 15 reps at 50% of anticipated max before each lift then... I felt good so I decided to press

Flat bench 300 x 3 Got all 3, won't say the last one was easy but it was smooth, felt good
Military seated 160 x 3 again felt good got all 3 last one a bit of a struggle but an increase as well
Full Squats....275 x 3 working this one back up, was steady, didn't feel the usual "sheer"

all in all a very good morning! confidently increased weights and felt strong and smooth...
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  #30  
Old 11-25-2013, 11:13 AM
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Day 20 on 3 off

cals at 2610
this was a rest and football sunday....
raked up the last few leaves just before the temp dropped...

My packer's are KILLIN ME !!!!!
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