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  #11  
Old 11-05-2013, 11:05 AM
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Day 4

yesterday's cals were 2560, much better and no cheese or dairy...and i got an excellerated calorie burn last night during the Packer game...jeese we looked average

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

haven't noticed any physical changes as yet, work outs a good, focus is on, I think I look and feel the same... not surprising... hasn't been a week
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  #12  
Old 11-06-2013, 12:32 PM
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Day 5

yesterday's cals were 2580...feel good....feel strong

15 min elyptical warm up

overhead lat pulls wide grip
150 x 15 x 2, 180 x 10 x 2, 200 x 6, 220 x 4
Seated reverse DB fly's
50 x 15 x 2, 60 x 10 x 2, 70 x 6, 75 x 2 failed at reps
Seated V-grip rows
150 x 15 x 2, 200 x 10 x 2, 230 x 6, 250 x 4 noticed that to finish these my rest position had moved down to my abdomen, will lower weight and concentrate on 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...

feel great.. and perhaps the first noticable change I can attribute to the Stano... no post work out fatigue and that "worked out" feeling is lasting until past mid day....
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  #13  
Old 11-07-2013, 12:04 PM
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Day 6

yesterdays cals were 2725... need to stop nibbleing at work. Feeling great.

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 2 mid way felt that pain and tightness in the left knee, thought i was gonna make the whole sequence..DAMNThanks for not laughing, I'm sure Torchy/ PC, M.G. and Triv can out squat me...
seated quad extensions
65 x 15 x 2, 90 x 10 x 2, 120 x 6, 150 x 4. got tyhem all, no additional knee pain
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 1.5 gave up 1/2 way thru second set... sucks

feeling good except for lingering discomfort in the knee, maybe a tighter wrap next time...
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  #14  
Old 11-08-2013, 11:44 AM
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Day 7

Yesterdays cals were 2490 a tad short but not worried

Military press
90 x 15 x 2, 120 x 10 x 2, 130 x 6, 140 x 4
Delt side and front raise alternating
30 x 15 x 2, 35 x 10 x 2, 40 x 6, 45 x 4
running these in alternating plains is an ass kicker
Upright barbell row
75 x 15 x 2, 90 x 10 x 2, 100 x 6, 110 x 4
Reverse locked elbow DB flys prone
20 x 15 x 2, 30 x 10 x 2, 40 x 6, 50 x 2 failed


test day tomorrow
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Old 11-09-2013, 09:48 AM
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DAY 8 Base test day #2

#198.2 + 1.4 BF 18.4 +.5


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

Flat bench 280 x3 went up smooth next week will push it up
Military seated 150 x 3 left this one the same was also smooth
Full Squats....280 X 3 dropped it to this after last week. got all three smooth

yesterdays cals 2515

observations;
have been noticing a heart burn like feeling after meals, lasts 15 min or so, only noteworthy as the only change in my routine has been the added Stano

Muscles feel full, arms and legs have that just worked out tone well into the afternoon.

No fatigue, or unusual joint pain.

weight is up but no more so than if i was just eating heavy, slight rise in BF. I am reluctant to add more calories to get the added weight if it means that a bunch will end up around the middle. One of the preported effects of the Stano was to moderate BF so I'm scrathing my head that gaining only 1.5 # would lead to the .5 increase in BF???
at 60 -20 -20 is my diet not right for this experiment???

time will tell
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  #16  
Old 11-11-2013, 01:35 PM
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Day 9

yesterday's cals were 2750 a bit high but thought that I might need to increase to see better gains

Today was an off day... volunteered at the high school craft fair in the cafateria.....boy, what a different world that was... I didn't see a single Kobe tenderloin or any foi gras in the whole joint...LOL sorry.... sloppy joes and nachos for 6 hours straight... well it was a good cause.
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  #17  
Old 11-11-2013, 01:39 PM
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Day 10

yesterdays cals were 3000, packer loss induced beer drinking.... can they get anyone else hurt??????

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 `felt good today

no new news... feel good... lower abs are looking soft, like there's a bit of extra skin. Hopefully that will translate into leaner abs by the end...
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  #18  
Old 11-14-2013, 10:23 AM
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Day 11
was supposed to be legs...half way thru I started feeling off...my kids had the flu over the weekend, wife got it on monday.... guess who's got it now

one thing I noticed...kept taking the stano the first day.... acid from the stomach was so strong I think it melted my teeth....

I'll start over on saturday with day 12.....thanks for following
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  #19  
Old 11-14-2013, 03:44 PM
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hmmmmmmmmmmmm, something should happen next week, imho
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Old 11-15-2013, 12:02 PM
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Okay... toast and chicken soup today..... I feel washed out, weak....but I'm back at it tomorrow come hell or high water....
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