12.18.13 Wednesday Triceps/Chest

1:00 AM
protein bar 200/20

10:45 AM
cereal, protein bar

12.17.13 Tuesday Legs

Sunday and Monday were pretty blah. Nothing horrific but definitely not good. Was way too tired Monday to lift. Tried to make today in to a legs/chest day but I was beat after legs.

7:00 AM
240 PseudoE, 3g Beta-Alanine, 1,500mg fish oil, 200mg caffeine
Gym

9:00 AM
760 calories of protein bars, 56g protein

11:30 AM
some french bread with butter

5:30 PM
400 calories protein bar, 40g protein

9:30 PM
some chicken breast with buffalo sauce.
another protein bar. I'm an addict


Gym:

• Cardio 15 minutes, 1.1% incline, 4.5 mph, 175BPM
• Abductors 4x10x250
• Calf Pushouts 4x10x335
• Quad Curls 80 lbs: 10, 10, 8
• Abs 4x10. First two off legs going down *and* up, second set just off knees. New technique is brutal
• Hamstring Curls 3x10x105

12.14.13 Saturday

6:00 AM
Yogurt. 140 calories, 16g protein

8:00 AM
Kashi, cookies

12.13.13 Friday Delts, Biceps, Back

8:00 AM

Gym
2 protein bars 380 calories, 42g protein

12:00 PM
a small amount of pork goodness, 70 calories yogurt, (8g protein)

2:00 PM
all the calories. I dunno. calling it a 3,500 calorie day. Probably a little high, but unacceptable either way.



Gym:

Cardio: 5 minutes. no WIM

Front Raises 4x10x15

Side Raises 4x10x15

Face Pulls 3x10x88

Seated Rows 4x10x85

Wide Grip Pulldowns 4x10x120

Abs 2x10

12.12.13 Thursday Biceps & Back

7:00 AM
Gym



Gym:
Cardio: 15 minutes, 1.1% incline, 4.5 mph, last 2 minutes at 6.0 MPH. Final heart rate: 177 BPM. Very impressive!

Pullups: 8,8, - I felt horrible after the second set. Really, really bad. Probably from all the junk food. Couldn't bring myself to do a third set, knew I'd end up puking or at best feeling nauseous for hours.

Bicep Curls 20 lbs: 10, 10, 10, 8

The end.

8:30 AM
2 protein bars: 380 calories, 42g protein

4:00 PM
1,700 calories of Five Guys(77g protein)


Final Food:

2,100 calories, 119g protein. Surprisingly not terrible.

12.11.13 Wednesday

6:00 AM
no power, bored.
500 calories SmartOnes, 160 calories yogurt, 190 calories protein bar


9:00 AM - 1:00 PM
just a fuckin disaster. Tons of businesses giving me cookies at work and stuff. No idea the calories but I ate enough to get a headache and a stomach ache.
An entire package of Oreo double-stuf is 1,800 calories, so I'm gonna say that's how much I ate. Maybe more, maybe less, no clue.


6:00 PM
not much better. Again, not sure, but lots of greasy pizza. 50% of a Dominos Meatlover's is exactly 2,000 calories. That honestly seems a little high, but whatever.

I think the thing to do is lay off the Pseudo unless I know it's going to be a tough day, like Christmas, parties, etc. and take it then. Maximum efficacy on the days it matters the most.


Total Food Approximation:
4,650 calories, 180g protein

12.10.13 Tuesday Triceps/Chest

6:00 AM
Gym

7:45 AM
1 square

9:00 AM
another square : )

4:00 PM
1 protein bar

9:00 PM
Kashi, blackberries, protein bar


Gym:
Cardio: 4.5 mph, 1.1% incline, 15 minutes, 166 BPM

Tricep Extensions: 75s: 9,9,8
70s: 5

Decline Bench: 3x10

Chest Flies 155 lbs: 10, 8
150 lbs: 6

Crappy session!

12.9.13 Monday Legs

1:30 AM
SmartOnes 580 calories 46g protein

Lost internet for most of the day so timeline is messy but

-1 square
-1 bowl of Kashi with tons of blackberries
-1 protein bar
Pretty sure that's it for food


Gym:
Cardio: 4.5 mph, 1.1% incline, 15 minutes, 168 bpm
Abductors: 4x10x235
Seated Calf Raises: 4x10x245
Abs: 2x10 feet/Bosu, 2x10 just from Bosu. Amazing how much easier it is just from the knees
Quad Curls 80 lbs/ side: 2x10, 2x8, pure agony

Hamstring Curls 105 lbs: 10, 10,
100 lbs: 10

12.8.13 Sunday

Logging yesterday was meh but I did some PseudoE today

8:15 AM
240 PseudoE, 200mg caffeine
Was pretty hungry, can't do groceries until later so hopefully this helps.
This was exactly 96 hours without Pseudo. We'll see how effective it is.

3:00 PM
protein bar. 190 calories, 21g protein.

12.7.13 Saturday

1:00 AM
1,690 calories of Taco Bell, 82g protein

12.6.13 Friday Delts

3:30 AM
Kashi

7:30 AM
gym

3:30 PM
bowl of cereal
the final wedge of brie

Gym:

Cardio: 4.5mph/6.1 mph for the last two minutes. HRM wasn't working, lame

Front Raises 15 lbs: 10, 10, 8, 8

Side Raises 15 lbs: 10, 10, 10, 8

Tried some OHP, was jacked after the high rep stuff. Only did a set of 5 with 65 lbs.

12.5.13 Thursday Biceps/Back

2:15 AM
a bowl of Goldfish crackers, 2 wedges of Brie. Not proud of it!
This is going to be day 1 with no Pseudo for a week.


7:30 AM
gym
3g BCAA before
2g after

11:00 AM
protein bars. 810 calories 70g protein. They didn't have anything better at this gas station. One was this yellow wrappered  supreme protein, pretty bad and 390/30 aren't even good macros for something so yucky. It was only like $2 though.

11:45 PM
200 calories SmartOnes

12.4.13 Wednesday

1:00 AM
a wedge of brie!
Half a bag of Fritos.
Worst case scenario 1,400 calories, probably 1,200.

8:30 AM
240mg PseudoE, 200mg caffeine, 1,200mg fish oil, 3g Beta-Alanine

1:15 PM
610 calories McDonald's
A glass of regular Coca-Cola??? Yuck, this just tastes weird. Diet ftw

9:00 PM
1 bowl of Kashi

12.3.13 Tuesday Legs

6:00 AM
240 PseudoE, 100mg caffeine, 3 grams of Beta-Alanine
Gym
2 grams of B-A when I got home

5:30 PM
a wedge of brie!

Gym

Cardio: Went to 4.5 mph, 1.1% incline, 15 minutes. HR was at 164. The last 3 minutes I went to 6.4 MPH and my heart rate was at 187. Not sure how safe that is.

Tricep Extensions: 3x8x75s

Chest Flies: 4x10x145

Decline Bench: 3x10x95

Bodyweight: Just over 183 and definitely not empty. Nice to regularly see <185 again.

12.2.13 Monday Legs

5:15 AM
240 PseudoE, 200mg caffeine, 1200mg fish oil
a bigass piece of pumpkin pie. I REGRET NOTHING

6:00 AM
2 grams Beta-Alanine
Gym

8:30 AM
1 gram Beta-Alanine
bigass bowl of fatty pork goodness with tons of BBQ sauce.

9:00 PM
a tiny bit of tortellini
a ton of pork!
A huge piece of pie!
An entire wedge of brie!
bodyweight: 182.5 and definitely not empty, nice!
Gym:

Cardio: Switched it up here. The last five minutes I just went nuts and cranked it up to 7.5 mph. My mind was fine but my calves were cramping HARD. Like I thought I was going to fall. Just complete failure. I slowed it down a little, and it didn't stop, I ended up settling at 4.5 mph but I happened to glance at the heart rate monitor and it said 189bpm. WOW

Calf Pushouts: 4x10x325

Abductors: 4x10x220

Ab Rollouts: 3x10

Hamstring Curls: 4x10x95

Quad Curls: 3x8x80

12.1.13 Sunday

4:00 AM
500 calories SmartOnes

4:30 AM
240 PseudoE, 200mg caffeine

200mg more caffeine at 8 am, and then 200 again at noon

8:30 PM
some salty, salty, fatty pork with BBQ sauce. Not bad, but I didn't eat a ton.
A small piece of banana bread
A small piece of pumpkin pie


Bodyweight: At 7:00 PM I weighed in at 181.3 as an exact tie for my all time low. This is incredibly empty.

11.30.13 Saturday

2:00 AM
bowl of Kashi

7:45 AM
240 PseudoE, 200mg caffeine

9:30 AM
tortellini. 500 calories

8:00 PM
some mac and cheese with baked chicken
lots of Hershey's Kisses

11.29.13 Friday Delts

4:45 AM
1 square

6:00 AM
caffeine, fish oil

7:30 AM
Gym

9:45 AM
200mg caffeine

5:00 PM
1 square
1 strawberry milkshake

Gym

Cardio: 4.2 mph, 1.1% incline, 15 minutes, 161 bpm. Yowza

Front Raises: 4x8x15

Side Raises: 4x10x12.5

11.28.13 Thursday Biceps/Back

10:00 AM
Gym

11:45 AM
240mg PseudoE, 200mg caffeine, fish oil.
I did 7-8 days off, we'll see how this goes.

8:45 PM
1 square
600 calories 56g protein
I just did the math on this and I'm pretty sure it's right. Updating in my original post.


Gym:

Gym was surprisingly busy. Skipped cardio because it was packed.

Pullups: 8,8,5

Curls: 17.5 lbs: 3x10
15 lbs: 10

Ab Rollouts: 3x10

Wide Grip Pulldowns: 4x10x100

Face Pulls: 3x10x80

Seated Rows: 2x8x100

Bodyweight: 183.4 very light on water, not so much on food/waste. Probably 183.0 on empty.

11.27.13 Wednesday

12:30 AM
1,930 calories of McDonald's
helpppppppp meeeeeeee


1:30 PM
chicken broccoli and brown rice. Tweaked the rice a little, used less, and more chicken.
450 calories, 50g protein

7:30 PM
1 square. 500/55

11:45 PM
1 square. 500/55

11.26.13 Tuesday Triceps/Chest

11:00 AM
gym

1:00 PM
small bowl of Kashi(400 calories)

5:00 PM
1,600 calories of Taco Bell

Gym:

Cardio: 1.1% 4.2 mph, 15 minutes, 151 bpm

Tricep Extensions: 4x10x70s

Chest Flies: 150 lbs: 10, 10, 8
140 lbs: 5
definitely dropping down to 140 next week

Decline Bench: 2x10x95

11.25.13 Monday Legs

10:00 AM
1 square, sorta. Not much rice or broccoli and a ton of chicken.
550 calories, 60g protein

12:30 PM
gym

3:45 PM
big bowl of Kashi. 500 calories

8:15 PM
Ramen. 290 calories, 7g protein

11:45 PM
1,550 calories of Taco Bell
WORTH IT


Gym:

Cardio: 15 minutes, 1.1% incline, 4.2 mph, 151 bpm. I'll take it!

Seated Calf Pushouts: 4*10*225

Abductors: 4*10*205

Ab rollouts: 3*10 First two off feet

Quad Curls: 4*10*75s

Hamstring Curls: 3*10*95

11.24.13 Sunday

6:30 AM
small bowl of pasta
1 banana
500 calories?


6:00 PM
big bowl of Kashi with fruit
600 calories

10:30 PM
1,520 calories of Taco Bell 84g protein

total: 2,620 calories

11.23.13 Saturday

3:00 AM
some pizza. probably 400 calories

7:00 PM
1 square with buffalo
1 protein bar(200 calories)
11:00 PM
3 Guinnesses(400 calories) and a shot for 70 calories
1 slice of meh pizza. 250 calories


Total:
1,800(rounding up)

11.22.13 Friday Delts

1:00 AM
Kashi with fruit: 450 calories
140 calories of Chobani
54g protein

2:00 AM
300 calories SmartOnes

3:00 AM
I really don't remember. I'm pretty sure it was 380 calories of protein bars, 150 calories of lentil soup, 300 calories of salami and cheese, and 140 calories of yogurt. I have no idea why I was so hungry


5:30 PM
2 scoops C4 + 2 scoops Beta-Alanine

5:45 PM
gym

8:00 PM
1 square


Gym:

Cardio: 4.2 mph, 1.1% incline, 15 minutes, 164 BPM. Weird it was 156 for most of it and then skyrocketed at the end.

Front raises: 4*10*12.5 lbs
Side Raises: 2*10*12.5 lbs, 2*8*12.5 lbs
Farmers Walks: 3 walks with 35 lbs side

Weighed in at 183
2,050 calories
at least 165g/protein

11.21.13 Thursday Biceps/Back

3:15 AM
big bowl of Kashi: 600 calories

3:00 PM
2 scoops C4
2 scoops Beta-Alanine

3:15 PM
gym

5:45 PM
small bowl of rice and broccoli(200 calories)
140 calories of Chobani
500 calories of SmartOnes

Gym:

Cardio: 15 minutes, 4 mph, 1.1% incline, 147 BPM

Pullups: 8,8,5

Curls: 17.5 lbs: 10,10,8,8

Seated Cable Rows:
160 lbs: 5,5
120 lbs: 5,5

Face Pulls:
95 lbs: 10
115 lbs: 8,6,6

Lat Pulldowns:
120 lbs: 8,8
100 lbs: 10,10

Total calories: 1,440

11.20.13 Wednesday

1:45 AM
Kashi with fruit and skim milk
481 calories: 3.7g fat, 94g carbs, 38.5g protein
32g fiber

This was a little high in fruit(100g blackberries, 100g raspberries) will dial it back to 75/75 which will take a whopping 27 calories off.

2:15 AM
240 PseudoE, 200mg caffeine, fish oil

5:45 AM
protein bar
190 calories: 4.5g fat, 16g carbs(8 from sugar) 21g protein

10:00 AM
starving. 1,650 calories of junk food. Once I can fall asleep at a reasonable time I'll stop with the PseudoE for a bit. It's not doing much for the appetite suppressant but it does keep me awake.


8:15 PM
1 square with buffalo

9:00 PM
470 calories of SmartOnes

11.19.13 Tuesday Triceps/Chest

4:30 AM
-medium-sized bowl of Kashi Original with blackberries and raspberries. Not sure on macros, will do it tomorrow hopefully. Measuring macros when you're tired sucks.

- Also my tummy is rumbling in strange ways. This may be due to the fact that my smoothie had something like 1.4 days worth of fiber. Not sure if a bowl of fiber twigs topped with the world's most fiber-dense food is going to help, hopefully it's not too bad tomorrow!

12:30 PM
2 scoops of C4

12:45 PM
gym

4:15 PM
1 square

11:00 PM
1 square with buffalo sauce instead of light Italian dressing

Gym:

Cardio: 1.1% incline, 4.0 MPH, 10 minutes, 151 BPM. Starting slow.
Tricep extensions: 70s: 10,10,8,8
Chest flies: 150 lbs: 10,8,8,8
Decline bench: 2x8x95 lbs.

11.18.13 Monday Legs

I tried to quit the gym because I thought it was making me overeat but either way I can't quit. I didn't even make it three weeks.

Diet is kinda foggy from midnight until 5 am, probably

3:00 AM
big bowl of Cap'n Crunch

but after that I kept a pretty decent memory

3:00 PM
some breaded, but not fried chicken. Just a little, maybe 200 calories worth

5:00 PM
240mg PseudoE, 200mg caffeine

5:15 
gym

9:00 PM
giant protein bar, 560 calories of some smoothie from Bolthouse Farms



Gym:
First day back in a while, went a little too hard

Calf Pushouts: 4x10x315
Ab Rollouts: 10,10,8,8: First two sets off the feet
Quad curls: 3x10x70s
Abductors: 4x10x195
Hamstring Curls: 2x10x95

Felt really dizzy and ended up barfing in the sink. Treated myself to a vitamin smoothie cuz f it.

I'M BACK, BITCHES

11.17.13 Sunday

1:30 AM
2,200 calories of pasta, beer, and junk food. Apparently two beers is 500+ calories. wtf

4:00 PM
big bowl of cereal

6:00 PM
monstrous plate of nachos, 1,200 calories worth of candy. God damn.

Probably a 6,000 calorie day :(

11.16.13 Saturday

5:30 PM
750 calories McDonald's

11.15.13 Friday

3:00 AM
lots of fatty pork, nothing else.  idk

6:00 AM
240mg pseudoE, 200mg caffeine


4:00 PM
400 calories candy


9:00 PM
600 calories pizza

11.14.13 Thursday

3:15 AM
200mg caffeine, fish oil

8:00 AM
regular PB&J. 450 calories

5:30 PM
a tiny bit of Chinese food, 400 calories

7:30 PM
nice bowl of pasta

11.13.13 Wednesday

4:00 AM
lol, I've eaten some peanuts in the last 30 hours? Time to get some food.
-triple decker PB&J. Man, this stuff is so dense. 200 calories/serving for PB and 100 calories for a slice of bread? Calling it 750 calories.


3:45 PM
another triple decker. My calorie assumption might have been a little high. It's probably under 700 but whatever.

4:15 PM
240mg Pseudo + 200mg caffeine + fish oil

10:00 PM
small bowl of cereal
big bowl of pasta

will probably do ECF one more time tomorrow and then cycle off for even longer. I'm not sure if it's just because I didn't wait long enough or it's because PB&J is terrible at filling me up.

11.12.13 Tuesday

2:00 AM
some peanuts


4:00 PM
120mg PseudoEphedrine, 200mg caffeine, fishoil.

First day back on the ECF stack. Wow. 120mg is a lot. 15 minutes in and I'm speedballin pretty hard. First day with any real caffeine, too and the laxative effect is definitely kicking in.

11.11.13 Monday

2:30 AM
a small dish of delicious pasta and chicken

6:00 PM
a disgusting porkchop


10:00 PM
some soup, like 350 calories

11.10.13 Sunday

2:00 AM
Peanut butter sandwich

4:00 PM
3 slices of pizza

11:00 PM
PB&J

11.9.13 Saturday

2:00 PM
550 calories SmartOnes

6:00 PM
300 calories peanuts

10:00 PM
600 calories SmartOnes and peanuts

11.8.13 Friday

12:30 AM
1,440 calories McDonald's

2:15 PM
3 packets of Ramen for 1,200 calories. jfc

9:00 PM
1,500 calories junk food.

wow. suicide watch

11.7.13 Thursday

1:15 AM
cereal

Cycling off the pECF for a week. I did it for around 9 days and yesterday I noticed it wasn't very effective despite doing a double dose in one shot.  Will go for about a week without it.

4:15 PM
460 calories of SmartOnes

11.6.13 Wednesday

12:30 AM
740 calories McDonald's
pECF - New pills, this time instead of 120mg of PseudoEphedrine I got pills that have 240mg in them. Yikes!


5:30 PM
huge bowl of tortellini, probably 1,700 calories

2,500 calories total. Blah

11.5.13 Tuesday

2:45 AM
cereal

2:00 PM
184.3 lbs

3:45 PM
420 calories SmartOnes

8:15 PM
some cheese, crackers, and guacamole. This stuff is pretty dense in calories, so 500 calories?

11.4.13 Monday

2:15 AM
cereal

4:00 PM
some lame candy, probably 200 calories worth. Calling it 300.

8:00 PM
body weight: 183.6

10:00 PM
.5 square, 600 calories of Weight Watchers

11.3.13 Sunday

7:15 AM
pECF

3:30 PM
1 square. omg such a fattycakes

183.8 lbs, not even completely empty.

11:45 PM
1 square, 1 banana

11.2.13 Saturday

8:00 AM
2 slices of pizza, pECF stack


9:00 PM
2 pieces of cheese, weighed in at
184.2

 then ate: bowl of cereal, a pretty gross pork chop, and a single Jolly Rancher.

10.31.13 Thursday

12:15 AM
2,000 calories of Taco Bell

9:30 AM
pECF


6:30 PM
pECF


lol_food

10.30.13 Wednesday

3:30 AM
1,350 calories of delicious pasta

5:00 PM
800 calories of pasta. I have slept two hours since yesterday morning.

10.29.13 Tuesday

4:30 AM
Weight Watchers: 140 calories, 20g protein

11:30 AM
PseudoEphedrine(not Ephedrine) a 5-Hour Energy and a fish oil tablet. Ran out of Bronk-Aid, will get more today. I forget what PE does to me, I think it's a stronger appetite suppressant but has a smaller thermogenic effect. Five minutes later I already feel a little weird.
22 calories


6:45 PM
Same stack again. Appetite suppressant is huge obviously.



Bodyweight: 184.7
This is pretty close to empty. There's nothing I've consumed since yesterday that isn't logged and I've urinated at least three times today. My lowest was 181.3 and that was very close to empty. I'm definitely not feeling bad about only being 3.5 pounds heavier than my lowest. Still, if I was diligent I'd be around 175, ten pounds is definitely a lot; 175 is probably looking very good. I need to remember that to stay focused.

I'm going to be doing ECF 1 week on, 1 week off to see if that helps with tolerance.

10.28.13 Monday Legs

4:30 AM
Frozen food, protein bars, Greek yogurt: 810 calories 92g/protein

12:30 PM
Candy: 420 calories,8g protein
2 scoops of Jack3d
ECF stack

2:30 PM
Gym

6:30 PM
ECF stack
Protein bar + Greek Yogurt: 340 calories, 32g protein


Gym:

Cardio: 15 minutes, 1.1% incline, 4.2 mph, final heart rate: 160bpm.
Calf Pushouts: 4x10x345
Quad Curls: 80 lbs/side: 10, 10, 10, 8
Hamstring Curls: 4x10x110

Cardio was very difficult for some reason. Calves, lungs, and just "me." Very draining.

Calf workout was heavy but not too difficult. I definitely get a little nervous my feet are going to slip and the machine is going to bash in to my shins.

Quad Curls are still murderous. I took 2 minutes between sets 3 and 4. Walking was difficult afterwards.
10 minute break where I felt a little dizzy and waited for it to pass.
Hamstring Curls were very tough and it was a little hard to walk even after these.

Total food: 1,820 calories, 156g protein

10.27.13 Sunday

1,500 calories of protein bars and weight watchers.
I really need to figure something out for delt day, I haven't showered since Thursday and I've hooked up with two different girls since then.

10.26.13 Saturday

Calories: pfft. Who the hell knows. Nothing horrific but definitely not great.

10.25.13 Friday

12:45 AM
Weight Watchers: 420 calories, 35g protein
Mad yogurt and blueberries. Will figure it out tomorrow.


idk, rest was a blur

10.24.13 Thursday Triceps/Chest + Biceps/back

Combined workouts. Diet is uh.. I honestly don't remember. Roast beef sandwiches, 1,000 calories of protein bars(with good macros) and some buffalo chicken soup.

I did groceries, though, so back to counting. Freezer is STUFFED with lean cuisine type shit.


Gym:
Cardio: 15 minutes, 1.1% incline, 4.2mph, 154bpm - new record low! Probably in part from 3 days of sex in a row

Triceps: 4x8x80s, very difficult
Chest flies: 4x9x160, very difficult

Pullups: 8,6,6, nice to see I'm getting weaker on these...
Reverse curls with 20 lbs/side: 10, 10, 8, 8

Pulldown machine was occupied 4evar, so f that.

10.23.13 Wednesday

No gym, was hoping to do triceps/chest but oh well.

Sex, so not all bad.

Calories were probably not good. 2500-2700, maybe lesss

10.22.13 Tuesday Legs

Diet is uh, I forgot, but bad.

1:00 PM
Food: 880 calories, 32g protein


6:00 PM
gym, sex



10:00 PM
Food: 1,520 calories, 93g protein


gym:

Cardio: 15 minutes, 1.1% incline, 4.2mph, 161BPM
Abductors: 3x10x220
Seated calf raises: 4x10x205
Quad raises: 80 lbs./side: 10,10,8,7 murder!
Hamstring curls: 110 lbs: 10, 10, 10, 7. Got really dizzy but was failing on just muscle strength alone.

Hard session. Total food: 2,400 calories, 123g of protein.

10.21.13 Monday

No gym, had sex instead and ran around with a dog for a half hour, good enough for cardio.

Forgot what I did for calories but they were probably terrible. I need to do groceries.

10.20.13 Sunday

12:15 AM
drank last night, apparently a banana bread beer is 200 calories for 16 ounces. I had about three, not sure on sizing and there was some sharing but whatever.
600 calories. Brutal

Then of course
McDonald's 1,610 calories 67g protein

2,000 calories before 3 AM. Now you see why I don't drink. Oh well, date was hot and really cool.

6:30 PM
cereal. Kashi original with banana and blueberries, skim milk. Calling it 500 calories + 35g of protein but I'm sure it's much better than that. I'll measure it next time.

10.19.13 Saturday

2:00 AM
1 square(500/50)

2:30 PM
Subway Big Philly(1000/65)


9:30 PM
1 square(500/50)

Total food: 2,000, 165g protein.

10.18.13 Friday Delts/abs

1:00 AM
bag of chips 1,800 calories FML(40g protein)



1:00 PM
2x Jack3d
gym

7:00 PM
1 square(500/50)


gym:
Cardio: 15 minutes, 1.1% incline, 4.2mph, 160bpm
Deltoid front raises: 4x8x15s
Side raises: 4x8x15s(hard)
Ab rollouts from feet to Bosu ball: 3x10

10.17.13 Thursday Biceps/Back

1:30 AM
1,800 calories of Wendy's. A burger and a shake, Jesus Christ! Turns out a caramel shake has 210 more calories than a strawberry one. Never again. This is what happens when I'm completely out of food. lame

2:30 PM
1 square. I guess I should just call them all 500 calories because it's 1500 calories for a batch and I eat it in three servings, but this only had 2 small pieces of chicken in it.

10:30 PM
1 square

gym
Not sure when I went.

Cardio: 15 minutes, 1.1% incline, 4.2mph, final HR 156bpm
Pullups: 8,8,5
Curls: 3x8x25s, very difficult, probably going for 4x10 or whatever next week with 20s
Was in a rush so no lat pulldowns

10.16.13 Wednesday

4:00 AM
280 calories of yogurt and weight watchers(36g of protein)

1:00 PM
two packs of Dots candy fun size and a small slice of vegetable pizza. (140 calories WTF! and another 260 for the pizza)

5:00 PM
210 calories of yogurt(24g protein)
1 small square(400cal, 40g protein)

11:30 PM
1 small square(450 cal, 45g protein)


Total food:

1,740 calories, about 150g of protein.

Now I'm only averaging 2,500/day between yesterday and today, not bad.

10.15.13 Tuesday Triceps/Chest

12:30 AM
1 square, 140 calories of yogurt(with 16g of protein)

7:00 AM
2x yogurt + protein bar(330 calories total, 37g of protein)

6:00 PM
1 square(500 calories, 50g of protein)

7:00 PM
gym

9:30 PM
1,720 calories of McDonald's(81g protein). Was out of frozen food and everything else. Lame.


gym

Cardio: 15 minutes, 4.2 mph, 1.1% incline, 160bpm
Tricep extensions: 4x10x75. very difficult.
Chest flies: 4x8x160. Not too bad.


Total food:
3,200 calories, 164g of protein

10.14.13 Monday Legs

12:15 AM
cereal, protein bar

2:00 PM
1 square

5:00 PM
2 scoops of Jack3d advanced formula(new DMAA free)
gym

8:00 PM
protein bar and a bite of chicken.

Also,
Jack3d made me feel AMAZING. Some tingling on the face and in my throat(kinda scary) but that went away. Really, though. My whole body felt so good. Imagine feeling pain, let's call that -5, no pain is 0, this is like +3. Only way I can describe it. Not sexual, not like a massage, just GOOD. I love it.


gym
-cardio: 15 minutes, 1.1% incline, 4.2 mph, 160BPM, though it was at 156 right before the end, so whatever.
-Calf pushouts: 4x10x315. Went easier on stretch reflex, went easier on my tendons.
-Abductors: 3x10x210
Hamstrings: 4x9x110 very hard
quads: 4x9x80s. agonizing, 3 minutes between sets 3 and 4

10.13.13 Sunday

3:00 AM
cereal. Apparently blackberries go bad after a week, so Cap'n Crunch

5:00 AM
more cereal

5:00 PM
1 Square

8:45 PM
600 calories of WeightWatchers. 5pm meal did nothing for me.

10.12.13 Saturday

3:00 AM
cereal, protein bar

1:30 PM
Gym

3:30 PM
1 square

9:30 PM
2x Weight Watchers. 620 calories

Gym:
Cardio: 10 minutes, no WIM. 4.2-3.5 mph. Calves were completely lit up.

Delt front raises 3*9*16(+1 rep)
Side raises 3*9*15(+1 rep)
Pullups: 9,7,6(same)

Felt nauseous, ended it there.

10.11.13 Friday

Went to bed at 4 AM. Forgot I had a meeting today. Blogging from the meeting! Then I have an important dinner, which means I have no time to lift. Pushing it off until tomorrow. Oh well.

Food:

1 taco, 1 protein bar

scallops, some corn dish, fairly small

1 square

10.10.13 Thursday

1:00 AM
cereal
protein bar


11:00 AM
Function at work I had to get up really early for was catered. It did not go well. It's hard to guess but 1,500-1,800 sounds reasonable.


Got home at 6 and slept forever. Will make tomorrow a big day, Fridays were supposed to be light anyways.

10.9.13 Wednesday

2:00 AM
cereal + blackberries + protein bar

I made a realistic and conscious change to my groceries, and on top of the usual, I added a ton of frozen meals with really good macros. It's way better than fast food and slightly cheaper. When you add in the gas it's a no brainer, and nothing from Taco Bell has 35% protein. I also bought Kashi cereal, none of that Crunch shit either, the hardcore stuff. Autumn wheat squares and the original with fiber twigs.

Raspberries have more fiber per calorie than any other food on earth, but they were out so I got blackberries instead.

I also found protein bars with 21g/190 calories, 44% bitch, and they're pretty damn good.

So yeah, good things.

1:30 PM
1 square
140 calories of Greek yogurt.
I used buffalo sauce instead of my homemade dressing, so I'm guessing the calories are about a wash. Calling it 600.

6:15 PM
480 calories, 60g of protein.(protein bar and double weight watchers)

10:45 PM
1 square(buffalo)

10.9.13 Tuesday Triceps/chest

Dropping ECF for 1-2 weeks. It's been making me super irritable. Was much better today. Plus, two weeks off and then coming back on, the appetite suppressant effect is huge.


Didn't log food but was pretty legit. 2 squares and some other stuff. idk


Gym

Cardio: 4.2 mph, 1.1% incline, 15 minutes. Final HR: 156bpm.(-6 BPM) BIG progress.

Triceps: 75 lbs: 10,10,10,7(+5 reps) Brutal.

Chest flies: 4x10x150.(+10 lbs) Also very difficult

10.7.13 Monday legs/delts

ECF and beta alanine.
200mg of BA. Does nothing except make my face itch a little.

Gym:

Elliptical 15 minutes. No idea on heart rate but it was way crazy. The machine was saying 78, felt like 250. Treadmills were full.

Seated Calf 3*10*160
Hamstring 4*9*100(thought it was 110, damnit!)
Abductors 3*10*200
Quad raises: 4x8x80s
Delt side raises 3*8*15s
Front raises 3*8*15s

10.4.13 Friday

4:30 AM
4 fudge pops(160 calories) and a glass of diet crush. def startin the day off right. SO GOOD.

11:00 AM
ECF

2:00 PM
1 square

What a surprised, I missed the gym on a Friday.

10:00 PM
mad stacks of ramen, almost no packets though, so just some starchy ass starch
1 beer

10.3.13 Thursday biceps/back

12:00 noon
ECF

2:30 PM
Gym

5:30 PM
ECF
1 square

11:45 PM
1 square


gym
Cardio: forgot headphones
Pullups: 10,7,5
Reverse curls: 20 lbs: 10,10,10,8
Wide grip pull down:4*8*120 lbs
Farmers walks: 40s, 45s, 50s

Tenth Pullup was easy, not sure why I died afterwards.
Farmers walks were pleasantly easy. Maybe I should do Pullups for cardio.

10.2.13 Wednesday triceps/chest

Got my first tattoo yesterday and didn't feel like working out, probably a good idea. Today I didn't have any issues, though.

Diet: kitchen = disaster, Taco Bell. ECF stack. super fiber ceral + 40/40/20 protein bar

Gym:
Cardio: 4.2 mph, 15 minutes, 1.1% incline: 162bpm.
Triceps: 4x9x75
chest flies: 4x10x140

Cardio: Less time and I get my heart rate higher? Yeah that works for me. Calves were getting lit up pretty good still.
Also, the cute girl that works there who I've barely spoken with struck up with me on the way out saying how she saw me jamming on the treadmill. I'll take it.

9/31/13 Monday Legs

diet was like 1800 calories, pretty damn great macros, too.

Gym:
skipped cardio, stomach was kinda hurting and didn't feel like having a disastrous malfunction

Abductors: 3x10x190. Weirdly, going slowly on these activates my cramp points way more than going faster(and spreading my legs farther)

Quad curls: 4x10x75. Brutal. Was hoping skipping cardio would make life easier, meh

Hamstring curls: 3x10x100. I felt dizzy and barfy afterwards STILL. afdasdf.

Calf pushouts: 3x10x315. heavy on the tendons in my feet

Abs: Skipped. On triceps(tomorrow) my abs get smashed pretty good and I'm too worked for the rest of the week. Will add them on Fridays and with Tuesday's workout it should be a better routine.

9/27/13 Friday

1:00 AM

2000 calories of taco bell. FUCK

1:00 PM

the rest of the TB, 650 calories

ECF

fin

9/26/13 Thursday Biceps/back

4:00 AM
cereal

9:30 AM
ECF

3:00 PM
ECF

8:30 PM
soup. 450 calories from two cans. HAHAHA

no gym today. I got just over 3 hours of sleep and somehow couldn't nap and am just in zombie mode. Oh well, Friday is just delts so combining it aint no thang.

Weighed in at 184.5 before I ate soup. Very empty and light, still, nice to see that.

9/25/13 Wednesday

2:45 AM
cereal

11:15 AM
ECF


4:45 PM
ECF

11:00 PM
two buffalo chicken sandwiches, just bread, chicken breast, and buffalo sauce. I'm calling it 900 calories and that's final.

9/24/13 Tuesday Triceps/Chest

3:00 AM
cereal

1:30 PM
Subway(1000 calories)

8:00 Gym

Triceps: 4x8x75
Chest flies: 130: 8,8,10,10. Too much of a drop, oh well

9:00 PM
1,450 calories of McDonald's. :( Not even full :`(

9/23/13 Monday legs

2:00 AM
1 square

12:00 PM
ECF

1:00 PM
Gym

6:00 PM
1 square

10:00 PM
cereal. oops



Gym:
Cardio: same drill, 151bpm
Calf raises: 135lbs: 3x10
Ab rollouts: 3x10 off bosu
Quad curls: 75 lbs/side: 10,8,8(ouch!)
Hamstring curls: 2x10x100

Was in a rush and also feeling super dizzy throughout this workout so skipped abductors and had to stop on the hamstring curls.

9/19/13 Thursday Biceps/back

12:15 AM
cereal. lol so much for appetite suppression.  I also got REALLY dizzy. weird.

11:00 AM
Half a square.

2:00 PM
Gym

4:00 PM
1 square, 1 popsicle

11:00 PM
1 bigass square. I'm sick.


Cardio: same drill, 156bpm, was sprinting
Pullups: 9,9,7
Reverse curls: 4*10*17.5 lbs

9/18/13 Wednesday rest

12:30 AM
1,150  calories of ice cream. Crappy night, amazing dessert!

11:30 AM
ECF

6:15 PM
1 bigass square

11:30 PM
Ephedrine and water, never tried this before but it's suppressing my appetite for sure

9/17/13 triceps/chest

7:30 AM
ECF

2:00 PM
ECF
Broccoli and rice with a protein shake

3:00 PM
Gym

6:00 PM
1 square

9:30 PM
1 square
16 ounces of OCTOBERFEST(190 calories)

Gym
Cardio: same as last time, forgot to see bpm probably the same
Tricep extensions: 3*9*70s
Chest flies: 3*10*145 brutal

9/16/13 Monday Legs

1:00 PM
ECF stack

4:00 PM
1 square

6:00 PM
ECF

6:30 Gym

9:00
1 square

10:00 PM
1 square


Gym:
Cardio: got back to 20 minutes, BFD. 147BPM though and aside from calves I felt fine.
Calf pushouts: 3x10x225
abductors: 3x10x205
abs: 3x10 off bosu
quads: 4x10x70s
hamstrings: 3x10x110. This is too much weight, dropping down to 100

9/13/13 Delts

ECF twice, some food, not terrible but not great


Delts:
Cardio: Got to 15 minutes this time before calves exploded.  Oh well, progress.
side raises 4x10x15
front raises: 4x10x12.5
Abs were still fried. oh well

9/12/13 Thursday Biceps/back

8:00 AM
ECF stack

idk, some stuff, whatever


Gym:

3x9 pullups
curls: 4x10x15
face pulls for days

9/11/13 Wednesday Triceps/Chest

Something like 1800 calories, don't remember.
Cardio: Same as always, HR was at 155 for some reason. Aside from my calves burning a little, it really wasn't that difficult. Weird.
Triceps: 3x8@70s
Chest: 4x10@130
Ab rollouts: 3x10

That pore stuff definitely works really well. Will add a photo at some point.

9/9/13 Monday legs

10:30 AM
ECF

3:00 PM gym


5:30 PM
1 square

5:45 PM
ECLAF

Gym:
Cardio: 1.1% incline, 4.0 mph, 20 minutes, final heart rate: 150 bpm

Calf raises: 3*8*115
Quad extensions: 4*9*70s
Abductors: 3*10*205 lots of cramps
Hamstring curls : 3*10*110
Did C4 before the workout for the first time, didn't notice much. Will try it again tomorrow and see.

9/3/13 Tuesday Triceps/chest

10:00 AM
ECLAF

9/2/13 Monday Legs

Cardio: 1.1% incline, 20 minutes, final heart rate 151BPM
Calves: Pushouts: 4x10x225
Quad curls: 4x9x70
hamstring curls: 2x10x115 1x10x110

8/30/13 Friday Delts

1:00 AM
cereal

12:00 PM
ECLAF

5:30 PM
ECLAF
peanut butter sandwich

8/29/13 Thursday Biceps/back

12:30 AM
cereal

11:30 AM
ECLAF stack

2:00 PM
An apple

3:00 PM
GYM

5:00 PM
ECLAF
1 square

8:00 PM
some pizza and stuff. One American sized slice of meat pizza and three quasi-wing things. Dominos' stuff lets me think it's around 800 calories, so around 2,400 for the day.

Gym:
No cardio because I'll be having sex tonight and my legs were cramping pretty hard last night from too much too fast, anyways.

Pullups: 9,9,7. Same last last time, not even that hard!
curls: 3x10@15s. All reverse. Should have done 17.5
Lat pulldown: 3x10@120

Official weigh-in: 185.9 and I hadn't made waste yet though water weight was pretty darn low. Assuming 185.5 without excrement in me that's around 4 lbs over my lowest, which is much more reasonable and less suicide-watchy. For all I know there's more salt to go, too. Let's hope!

Feeling really good.

8/28/13 Wednesday rest

2:00 AM
1 square

3:00 AM
cereal


12:15 PM
ECF stack

6:30 PM
E+F+CLA

10:30 PM
1 square

8/27/13 Tuesday Triceps/chest

2:00 AM
Cereal

8:00 AM
ECF stack

12:30 PM
Beast stack: 25mg ephedrine, 180mg caffeine, 1200mg fish oil, 1500mg CLA from safflower, 200mg L-Carnitine and some green tea leaf extract 100mg/40% polyphenol. I was going to take some C4 Extreme which is comprised of:  Vitamins, 1500mg beta alanine, 1000mg creatine nitrate, 1000mg arginine akg and 135mg of caffeine but I'm not about to throw a bunch of new stuff in my system AND go 60% harder on caffeine.

I wish I knew the C4 had caff I would have done a single pill of the CLA stack which is only 90g of caffeine. I'm definitely not puking all this up and starting over. I'll play with the C4/BA next time.

1:30 PM
Gym

6:00
1 square


Gym:

Cardio: 20 min 1.1% incline, 4.0 mph. Final heart rate 154. Meh, not bad, my calves were killing me at the end. A day off plus the added conditioning should make it a lot easier on Thursday. The good news is, despite final heart rate I didn't feel like I was going to die.

Tricep machine: 4x10@65s

Chest fly machine: 4x10@120

8/26/13 Monday Legs + abs

Nae Nae! Daddy's Back!

Took some time off. Gained some damn weight. Time to change that.

Gave myself the works today. Haircut, edge up on the beard, salt scrub, shaved arms, manscaped junk, touched up chest a little, buzzed down my armpits, shaved my forearm lower sides. Shaved my ears. Still gotta learn about burning off ear hair, though. Trimmed eyebrows, too. Finished it up with a full cocoa butter rubdown.

Bodyweight was at an incredibly high 188.4 after a 30 minute sauna(!)

I'm hoping to God a ton of that is sodium, otherwise I've lost around two pounds since starting this blog, which would be enough to kill myself. I find it hard to believe I was eating at a 1,500 calorie/day surplus every day, so we'll see after two more days what my weight comes down to.

On the upside, I quit the ECF stack the whole time, and taking it today I'm foodproof. 

So far:

1 AM

Cereal

11:00 AM 

ECF stack

1:00 PM

Gym

5:00 PM

ECF stack

8:00 PM
Subway - 1,000 calories
I'm just getting back in, let me get some damn groceries!

Gym: Legs + abs

Cardio: 7 minutes at the usual 1.1% incline, 4.0 mph, my calves were going to absolutely pop so I cut the incline to 0.0% and the speed to 3.5mph. Finished at a very pleasant 128bpm. Quads, hamstrings, and lungs were fine, just my calves. Damn.

Quads: 4x10@65s

Hamstrings: 4x10@100

Abs: 3x10 off Bosu ball, started a little too easy and put the ball closer to my feet for the last set. 

Abductors: 4x10@165 or something.

Calves: Skipped, too fried.

I will say that during the two week hiatus I've been having regular sex and my biggest weaknesses now are absolutely cardio and abs, still. The good news is my hamstrings and triceps are completely fine. I've also been cramping at the hips switching positions, hopefully the abductor machine helps with that.

8/8/13 Thursday Bicep/back

9:30 AM
ECF Stack

8/7/13 Wednesday

11:00 AM
ECF stack

12:00 PM
90 minutes of tanning

1:00 PM
3 bananas

5:00 PM
1 big square


11:00 PM
1,600 calories Taco Bell

WIM is dropping...

8/6/13 Tuesday Triceps/chest

1:15 AM
cereal!

2:00 PM
ECF stack

4:00 PM
gym

6:00 PM
860 calories Subway
fat: 160 calories, 480 carb, 200 protein. Less than 19% from fat so whatever.

Gym:
Cardio: 1.1% incline, 4.0 mph, 20 minutes, final heart rate: 142. Sick!
Tricep machine: 3x9@70s
Flies machine: 3x10@135

8/5/15 Monday legs

11:00 AM
ECF stack

3:00 PM
Gym

5:00 PM
ECF Stack

6:00 PM
1 square

9:30 PM
1 square

Gym
Cardio 1.1% incline 4.0 mph 20 minutes final heart rate 149
Ab wheel: 3*10 off bosu ball
Quad curls : 4x10@70s
Abductors : 4*10@185
Seated calf raises : 4*10@125
Hamstring curls:3x10@115

8/4/13 Sunday

12:00 PM
ECF

4:00 PM
1 square

11: 00 PM
1 big square

8/3/13 Saturday

1:00 AM
2,000 calories of Taco Bell. ****, that many, really?

Some better news is that I read that testosterone in men has been declining pretty steadily since the 1950s according to some meh sources, which means I could get some low doses of human grade, pharma grade, elite test, and it might even be covered on my health care.

Free, legal, prescribed low-dose >>>>>> expensive, illegally purchased from Towtruck Tim in the back of a warehouse cow steroids

11:00 AM
ECF

3:00 PM
ECF, 1 square

11:00 PM
a tiny piece of pizza

8/2/13 Friday, delts/abs

3:00 AM
1 square
4 Pop-Tarts

8/1/13 Thursday Biceps/back

12:45 PM
ECF Stack

5:00 PM
Gym
Cardio 1.1 % incline 4.0 mph 20 minutes final heart rate 150
Pullups 9,9,7
Alternating DB curls: 2x10@20, 1x10@17.5

7:00 PM
ECF stack
1 square

10:00 PM
1 square

7/31/13 Wednesday

idk
2 ECF stacks, 2,100 calories
90 minutes of tanning

7/30/13 Tuesday tricep/chest

Uh crazy day yesterday. Pretty good diet just way too much ECF and not enough sleep. Skipped leg day, calves are killing me for some reason.

Today: 1 hour tanning, 1 square, 2400 calories of Burger King, gym.

Gym
Skipped cardio, calves
Chest flies: 3*10@135
With arms slightly in, easier on rotator cuffs
Tricep extension : 3*8@70
Hardddd

Abs: 3*10 off bosu

7/28/13 Sunday

3:00 AM
4 smores. So worth it

9:30 AM
ECF stack

6:30 PM
ECF stack

7/27/13 Saturday

12:30 AM
4 wings(300 calories)
2 big slices of pizza, 600 calories. Yikes!


1:30 PM
ECF stack

3:30 PM
1 square

7/26/13 Friday biceps/back

12:15 AM

1,800 calories of Taco Bell. Hey I only ate 500-600 yesterday! ...And I was out of cooked food.

7:30 AM
ECF stack

1:30 PM
ECF stack

5:00 PM
Rest of the taco bell, 800 calories.

7:00 PM
Gym
Cardio 1.1% incline, 3.9 mph, 20 minutes final heart rate 146 but I was marching to the beat which made it skyrocket, was a steady 141 prior.

Pullups :9,7,7(+1 rep)
Had to do them from the high grips, jumping up there takes a serious toll on reps in my experience.

Face pulls :3*10@95

Reverse db curls : 3*10@20s(+1 set)

7/25/13 Thursday(no lifting)

11:30 AM
ECF stack

6:15 PM
ECF stack
1 square

Went to the dentist for a cleaning today. Feels awesome, didn't do as good of a job as the last place but that's what you pay for when it's free healthcare. They used the metal hook the entire time, the good dentists use a sonic or ultrasonic cleaner.

Scheduled to get my wisdom teeth out on the 9th, two weeks from tomorrow. Really excited. They said two or four, I'm going to push like hell for all four. Luckily I have a cavity(first one in 27 years!) in my bottom wisdom tooth(soon to be none in 27 years!) so if they try to only do the top ones, which is standard, I'll point that out.

Really excited for this.

7/24/13 Wednesday

Wednesday

2:15 AM
bigass bowl of SMACKS cereal. So good. Can't be more than 500 calories, right? Skim milk ftw

2:00 PM
ECF stack

4:00 PM
1 square

10:30 PM
1 square

11:30 PM
some peanut butter, probably 400 calories worth? idk

7/23/13 Tuesday triceps/chest

8:15 AM
ECF stack

1:30 PM
ECF stack

7:15 PM
Just weighed in at 181.9 after two weigh-ins on my digital scale. Empty as hell, but still!

Going to gym now.

8:00 gym

9:00
1 square

10:45
1 square

Cardio: 20 minutes 1.1% incline 3.9 mph final heart rate 138. (down 2 bpm)

Tricep machine: 4x10@65s
chest fly machine: 160:10,8  130: 8,8

Wow, pretty happy, but going to the chest fly machine certainly humbled me. Doing 135 next time.

7/22/13 Monday legs

12:30 PM
ECF stack

5:00 PM
1 square

7:00 PM
Gym

10:00
1 square

Cardio 1.1% incline 3.9 mph 20 minutes final heart rate 140.nice!
Quad curls : 70 lbs/side: 10,10,9,8
Seated calf raises : 4x10@90 lbs
Abs: 3x8 off bosu ball
Abductors : 4x10@175
Hamstring curls : 3x10@110
dead

12:00 PM
Hour of tanning

2:00 PM
ECF stack

7/19/13

2:00 AM
1 square

8:00 AM
ECF stack

Man, I got 4.5 hours of sleep last night, AGAIN. Going to to shoot for yesterday's workout(bicep/back) and today's(delts) with some ab and cardio work thrown in.

2:00 PM
ECF stack

5:00 PM
gym

7:00 PM
McDonald's grilled chicken sandwiches, 1 club, 1 ranch BLT. Really not bad at all.
950 calories
300 calories from fat(32%)
344 from carbs(36%)
306 from protein(32%)


11:30 PM
280 calories worth of Chunky Soup. aka 2 cans. aka lol ripoff. Still, can't beat no effort.

Gym:
Cardio, biceps, back, deltoids

No headphones
3 min, 3.3% incline 4.8 mph, 176bpm
Lol wow

Pullups : 9,9,4

Reverse db curl: 2x10@20s

I feel like puking so badly.

Deltoid front raises 2x10@15s
Side raises: 2x10@10s
The end.

Seems like working out on no sleep, no food, no water, and a decent amount of uppers is probably not a great idea.

7/18/13

2:00 AM
1 square

Four hours of sleep

10:00 AM
ECF

8:00 PM
1 square

slept, groggy, dead

7/17/13

uh... blurry day pretty sure

5:00 PM
ECF stack

6:00 PM
1 square

7:00 PM
Gym
Cardio :20 minutes 1.1% incline, 3.9 mph final heart rate 149 bpm
Seated calf push outs : 3x10@180
Quad curls : 4x10@70s
Hamstring curls: 4x10@105

This is a nice improvement over last leg day.

7/16/13

2:00 AM
bigass bowl of Frosted Mini Wheats

12:00 PM
ECF stack

1:00 PM
1 hour tanning

5:15 PM
ECF stack, 1 big ham sandwich on some really healthy whole wheat nonsense with lots of spinach and hummus. Was cramping pretty badly, two big glasses of water didn't help so I went to potassium sources.


9:00 PM
Gym: triceps, abs, and chest

11:00 PM
1 big square

Ab wheel: 3x10
Lying db flies: 4x10@65s
Tricep extension machine: 4x10@60s

7/15/13

uh, idk, it's been a blur but something like

7:30 AM
bigass bowl of frosted mini wheats

8:00 PM
tons of Mexican food, and some non diet soda because I had a ridic amount of caffeine and screw tap water. Probably over 2,000 calories on the day, definitely not horrible.

7/14/13

12:30 AM
two cans of root beer, like 300 calories?

2:00 AM
bigass bowl of frosted mini wheats with nonfat milk

12:30 PM
ECF stack

3:00 PM
1 square

7/13/13

1:00 AM
.5 square

11:00 AM
ECF Stack

1:00 PM
1 square

4:30 PM
ECF stack

7/12/13

2:00 AM
1 square

5:00 PM
1 square

8:00 PM
ECF stack
Gym

Gym: deltoids
Front raises 4x10@15s
Side raises 2x10@12.5s, 2x10@10s

7/11/13

12:30 AM
1 square

2:00 PM
ECF stack

6:00 PM
ECF stack

6:30 PM
Gym

8:00 PM
1 square

Cardio: 20 minutes, 1.1% incline, 3.9 mph, final heart rate 150 on the nose.
Lying DB fly: 2x10@35s, 2x10@30s
Tricep machine: 2x10@65s, 1x10@60s, 1x7@60s
Ab wheel: 4x10, on knees whole time
Pullaparts

-Some RC pain after db flys
-failed on 4th set with tricep machine
-no WIM on the wheel to even try from feet
-forgot to do bench machine
Feeling pretty dead.

7/10/13

12:00 PM
ECF stack


I did the pore concealer after doing some mint julip mask and wow does it sting, awesome. Will be doing this more often.
Biceps and lats wonderfully sore.

8:00 PM
a decent amount of lasagna that had no ricotta
1 liter of diet Pepsi

7/9/13

10:45 AM
ECF stack

3:30 PM
1 square.


4:30 PM
"Gym"
Couldn't make it in. Did neutral grip pull-ups at home. 8,8,8,5


7:30 PM
1 square

What a surprise, one of the coke-snorting morons who went off about ASPARTAME and THE DANGERS OF DIET SODA has no idea how to read the label on any type of drug or supplement. I mention the problem with banning PEDs is that it's hard to comfortably get quality test/HGH etc. and he says
"Huh? I get HGH and testosterone over the counter all the time."
"Uh, really? Wait, in Mexico?"(he travels)
"no BRO they have it at Walgreens."
"You mean you have a script for TRT?"
"What's TRT?"
"... Show me what you get."



http://globo-ultranatulife.com/

roflnub

7/8/13

Good day


10:00 AM
ECF stack

12:00 PM
Gym

3:00 PM
1 square

7:00 PM
1 square

10:15
.5 square

Gym: Leg day

20 minutes of cardio, 3.8 mph because f it. Final heart rate 143. 1.1% incline

4x10@65. lbs/side quad curl machine

3x10@100 lbs hamstring curl machine

3x10@90 seated calf raise

7/7/13

Hanging out with some people judging me nonstop for having a diet soda, telling me how bad it is for me. (they had alcohol) went back to their place to hang and watched them snort $150 worth of coke.
I hate people. Jesus.

7/6/13

1:00 PM ECF stack. 8.5 hours of sleep again, f yeah

2:00 PM 1 square. SO. GOOD.

5:30 PM 1 big square. Starving.
Tanning

7/5/13

9:30 AM
ECF stack, 8.5 hours of sleep, felt great.

3:30 PM
Weighed in at 184.7. lol_water_weight but still was cool as hell to see. To give you an idea, last night I couldn't sleep because my legs were cramping so badly. I drank about 5 ounces of diet soda, and this morning probably had another ounce to take my stack. I was out and about in the heat before the weigh-in, too. I'll weigh myself after the gym and probably see 187-188.

4:30 PM
This is a weightlifting log? No phone, no headphones, still did cardio but only 11 minutes. Probably for the best because I felt pretty sick up until 8 PM or so.

Delts and abs

Treadmill:
Incline 1.1%, 4.3 mph, 11 minutes, heart rate: 163 or something


Front raise: 3x10@15 lbs.
Side raise: 3x10 @12.5 lbs.
Face pulls: 3x10@all the weight. The machine stops at 95 lbs so I stacked three of those adder plates on and ripped that shit like a beast.

Ab wheel: 2x10, my abs were going in to spasms afterwards so I ditched the third set.
Weighed in at 187.8 after hydrating



8:00 PM
One big square, god damn I missed this. So good.

7/4/13

5:40 AM
Wake up. Around 6 hours of sleep, maybe a touch less.

Went on a date last night, or the night before. idk. After the date she texts me and asks if I wear mascara. Obviously I lie and say no, and I think she bought it. Said I have very long eyelashes. I'm going to try wiping the mascara brush on toilet paper first to really pull almost everything off. Also, I still need an eyelash comb, really the best way to remove clumps.
Sweetness!

8:00 AM
ECF stack

2:00 PM
1 square 1 ECF stack
gym closed!

10:00 PM
McDonald's is out of grilled chicken? Are you fucking kidding?
1500 calories of McD, 2x double quarter pounder

7/3/13

1:00 AM
One square

10:00 AM
ECF stack

3:00 PM
ECF stack

8:00 PM
1 sausage link
starving

7/2/13

1:30 PM
    1 Square, ECF stack

10:00 PM
   Chicken fajita, like no sour cream, def no disgusting guac. Not bad really.

Beast Mode Enabled

7/1/13
Beast mode enabled

1:30 AM
    1 square

11:00 AM
   ECF stack. Gotta say that going on EC, and then coming off makes me sleep better than ever before, probably because I'm only getting 5-6 hours on average.

6:15
1 square, ECF stack
Car trouble, can't get to the gym, FML!

6/30/13

Crazy weekend. More sex, no stack today, diet was a bowl of fruity pebbles so I wouldn't puke from exhaustion
1 square
and 1 subway footlong grilled chicken

6/29/2013

10:45 AM
    ECF stack

2:15 pm
    Subway grilled chicken footlong buffalo. Doing dishes later

6/28/2013

1:30 AM
    1 square

8:30 AM
    ECF stack

2:30 PM
    1 square

5:00 PM
    90 minute nap. Skipping my EC tonight, will just hit the fish oil, not sure if I'll need to eat, probably. Just weighed in at 188.3 lbs, pretty empty but still feels good.

11:00 PM
   Calzone, prob idk, 1,000 calories worst case scenario? Meatballs and sausage. Skipped the gym, had sex. No brainer there. No ECF stack meant I was asleep by midnight and forced myself out of bed around 9:45 AM. So, so good.

6/27/2013
Stop! My ass is on fire!

12:30 AM
I shaved my butt earlier, only with clippers, and mother of god it itches like crazy. Just the cheeks, luckily, but holy hell. I tripled up on coca butter but to no avail.  Going to be a longggg day.

10:30 AM
Butt no longer itchy. ECF stack
Found a site that reviews fish oil. http://www.ifosprogram.com/consumer-reports.aspx Looks like mine is pretty bad for you. Oh well, when this 3 month supply runs out I'll get whatever's cheapest off that list.

5:00 PM
1 square and I got some dermadoctor picture perfect pore minimizer.  I don't know how they fit so many words on such a small bottle. According to the net it takes around a month to see results, but I took some before pictures to get some good data for myself.

5:30 PM
ECF stack

7:30 PM
Gym: biceps/back

• Treadmill : 20:00 min 4.3mph, 1.1 incline. 164bpm. Wtf!  Treadmill has a usb port and a headphone jack, I'm excited to play with this tomorrow.
• pullups: 11,6,5
• db curls 3x10@20 lbs/side with reverse grip. 10 more with 15 lbs and standard grip.
• db shrugs 3x10@50 lbs/side

That's it. Feeling a little dead, probably due to lack of sleep, food, being all hopped up on caffeine and busting my ass at 88% of max heart rate. In fact, how am I alive?

I have a Friend who told me he can get me gear at any time. So tempting.

Mascara has held up reasonably well which honestly for a man isn't good enough. It isn't running but it's sticking to my upper eyelids.. Maybe I'm using too much, will try again tomorrow.

6/26/2013

Wednesday: rest day

     1:00 AM:
Rough night, abnormally rough, this isn't a blog about personal stuff, and nobody died, so who really cares, but I went to Taco Bell and ended up eating 1800 calories in one sitting. Sadly, there is still some Taco Bell in my fridge which I won't throw away on principle. That'll be another 1,750 calories(!!)  since nachos are brutal. I will probably not eat all the tortilla chips since that's really the worst part of all of it.  Please don't stop reading this blog because of this. If you see another cheat day like this in the next few weeks I'll stop the fucking blog myself. To give you an idea of my general discipline I went on two dates this week with a model and drank water with lime both times and ate nothing. I was also at a birthday party at a nightclub and all the alcohol I consumed was a celebratory half-shot.

     11:00 AM:
ECF stack Decent amount of sleep, given that I got ~2 hours the night before, it's only fair.

    12:30 PM:
45 minutes of tanning. Picked up some tanning goggles but it was too cloudy to tell how good they work against direct sunlight annoying the crap out of me, but I'm sure they'll be fine.

Tons of my muscles are sore. Chest flies are so great for hypertrophy, way better than bench press. My legs feel like I went for a 1rm on squat and DL in the same day, and my abs feel like I did a 10 minute plank with Kevin Smith on my back.

    4:30 PM:
Nachos all gone. ECF stack


    11:30 PM:
No more food, go me. Only a 3,600 calorie day!
Random

• Want to get Retinol. Supposedly this actually does work, and its job is to reduce pore size
• Get some pore hiding crap. I don't know the universal name but "Porefessional" was recommended on a YouTube video.
• Manscaped hardcore. Trimmed asscrack hair pretty short which is really, really nice; highly recommended. Shaved fuzz off of upper arms

That's exactly how your junk should look manscaped. With a #2 or #3 guard on what you keep. You don't want to end up looking like a nine-year-old Asian boy.

• more cocoa butter lotion
• I found a place that'll do unlimited spray tans for $41/month which seems pretty reasonable. I'd have to sign a one-year contract and my biggest concern would be them going under and me not getting part of my $500 reimbursed. Plus, it's far. Still, it'd be great; tanning is terrible for your skin. If I decide to go that route I'd probably go every 5-6 days and dress like a Middle Eastern woman any time I leave my house. The more I think about this the more I like it.  

6/25/2013

     This is a good time to state that I "start my day" at 12:01 AM. It's just easier if I'm up late and eating or something.

12:01: One square, water, a spoonful of Greek yogurt(good for the mouth) and a sleep aid, because I suck at sleeping. Dose: 400mg ibuprofen + 76mg diphenhydramine citrate. I'll try and pick some sleep-aid without anything else added later on this week. The Yang to my caffeine tablets' Yin.

5:00 AM:  ECF stack

I told you my sleep sucks. After tossing and turning for a while I just gave up, birds and sunlight are starting to creep in to my room anyways.  Going to try like hell to at least make it to 8:00 PM before crashing.

Also, I now know why people take 5-Hour Energy instead of caffeine pills. That was, without question, the most difficult pill I've ever had to swallow. They begin to dissolve instantly on your tongue, which means they stick like hell. I actually had to throw the first one away because it was just a lost cause. That sucks because instead of the ideal 200mg+25ephedrine(actually 20mg would be even better) I know have 200mg + whatever got in my system. Not much, but still. Definitely looking in to a higher quality caffeine tablet for the future.

7:00 am gym
I'm awake so why not.
Cardio: treadmill. 1.1% incline 4.3 mph, and 20 minutes. Final heart rate 162. I did this exact exercise two days ago with no drugs in system and my heart rate was 157. I know ephedrine raises heart rate but it still would have been nice to see the number drop. The good news is I didn't die. I don't feel great but it's definitely not as bad as when I go way too hard. I just feel a little dizzy.

Lying db chest fly: 4x10@25s. So 50lbs total. Kinda light, definitely jumping to 30s next. Almost no rc pain.

Tricep extension machine: 3x10@65/side
Really hard. Definitely not a 4th set in me.

Wide bench machine. This is like bench pressing but worse in every way. 4x10@140 lbs.

Now just sitting in sauna sweating out dome cocoa butter. Very pleased with how my body feels right now. No massive fatigue, and I'm on very little sleep.

12:00 Lunch. Crappy lunch, someone threw a party and I attended and ate. No idea on calories but probably not good. 2 diet Ginger Ales(call the fucking paleoice) something called stuffed bread which seemed like fried dough loaded with greasy stuff, a piece of quiche, and lots of fruit. Honestly not a ton of food and I wasn't even close to stuffed after eating, so whatever.

3:00 PM: ECF stack.

Some other stuff:
30 minutes outdoor tanning,
two showers today,
lots of cocoa butter. Going to see if regular showering will actually reduce my bacne. Let's hope so!

-Found a good way to eat those horrid caffeine tablets. Stuff it in a scoop of plain Greek yogurt and just swallow it whole. Too easy.
-I don't have blackheads on my nose, they're called sebacous glands, natural, healthy, kinda ugly. Sucks but whatever.
-This mascara is pretty good.

Start:
Today is my first time in my life using Ephedrine Sulfate. I'm currently cutting and want to lose as much fat as quickly as possible without incurring any unnecessary risks. I took it with a single bottle of extra strength 5-hour Energy after coming home from the gym. On that note, what a bunch of shit that 5-Hour Energy stuff is. They go out of their way to list everything except the caffeine content, and give you some twelve word description instead. "About as much caffeine as a big cup of coffee" or something equally stupid. Is it a secret? No. It took until April of this year for the makers of 5-Hour Energy to actually release the caffeine content, which they still don't put on the bottle.
http://en.wikipedia.org/wiki/5-hour_Energy#Caffeine
http://5hourenergy.com/facts/
I still can't find anything on their site about the Extra Strength but whatever, once this 6 pack runs out I'm getting some cheapass Walgreens $.10/dose caffeine found here which is a hell of a lot better than the $2.xx I just paid for the volume discount on disgusting 5-Hour Energy.

Hopefully that rant burned a few calories.

All out of fish oil but picking some up later, I'm sure I'll tell myself to do fish oil 4x a day but realistically I'll end up doing it twice a day when I do my EC stack because I'm dumb.

Today looked like:
 3:30 AM: 1 square
12:00 PM: Gym: Legs & abs:
hamstring curls: 3x10@110
quad curls or whatever: 3x10@140
Seated calf push: 3x10@275
Standing ab wheel: 3x10

I can't go all the way out on the ab wheel without my knees hitting the floor but I'm getting closer every time. This is still incredibly difficult and even coming back from moderate extension is damn-near impossible. I keep a mat under my knees and come back up on the knees. I will probably start adding weighted planks because that is definitely more of a strength issue than any kind of endurance issue.

 3:00 PM: EC stack: 1 Bronk-Aid tablet(25mg of Ephedrine Sulfate + ~260mg of caffeine)
 My heart rate is definitely picking up and I'm feeling... different. This is all new to me, maybe it's euphoria? I feel kind of spaced out but very focused at the same time. It's pretty great to be perfectly honest. I also rarely ingest caffeine so I'm sure my body is in full-on ninja mode.

These images are less than one week old and I weighed in around 188 pretty light(very little food in body, pretty thirsty)

I hate everything about my body and am working to change a lot of it. I have stretch marks where my shoulder meets my pecs that run down my biceps, as well as where my thigh meets my crotch and some on my lovehandles, too. Lucky me! I also have some bacne that I believe I Photoshopped out in these pictures. Other than that I just tweaked the brightness and contrast so you can see my curves a little better. 

5:00 PM:

Just got back from shopping. Picked up some caffeine tablets from CVS. They weren't as cheap as the Walgreen's one I linked to earlier, at 80 tablets for $13.50 or whatever, they're actually around 60% more but at $.16/dose this is still a ton cheaper than the $2.50/dose 5-Hour Energy, AND I don't have to chug some nasty fluid.  Plus the benefit of knowing exactly how much caffeine is in each tablet without having to fucking Google it. 

I also picked up some cocoa butter. I don't think this stuff will work for my stretch marks but a 32 ounce bottle was less than $5 and at worst I'll smell like a stripper. I might even add some glitter that never comes off to the bottle to get the full effect.  They had some stuff next to it at Wal-Mart that was in an anti-theft box that was like $40. Mederma is what I believe it was called. No idea if this works but will look in to it. Wasn't going to risk it for $40, and will see how the cocoa butter works first.

Next on the list: Nature Made Fish Oil 200 tablets at 1200mg each, this bottle is huge and I definitely felt like a meathead carrying out. Was awesome. I have no idea what's good, or what to look for, but this said burp-free, though 35 calories a tablet kind of sucks. Will definitely stick with two a day.  If anyone has recommendations on what to look for in a fish oil tablet I'd greatly appreciate it.

Next:  I picked up some Crest Whitening Strips. The maximum strength ones. Everything I've read said that the only real difference between OTC whitening and a dentist setup is that a dentist setup will give you a mold so that it will really get in to the corners of your teeth, where the two teeth meet. Surprisingly, this doesn't have much of an impact on the look of a smile, so I said screw it. Plus, instant gratification! 

Last: I bought mascara. Yes, the kind that goes on your eyelashes. No, it isn't for some alternative use. I bought it to put on my eyelashes. It's called Cover Girl Clump Crusher. I wanted something that didn't look fake, like I am some insecure weirdo who uses eye makeup(even though that's precisely who I am) and this got pretty good reviews after some brief Googling.

Mine is "830 black" which means nothing, as the website seems to suggest that 800 is a true black and the higher the number, the browner it goes, yet it stops at 815 which is brown. That would suggest that 830 would be some sort of light brown. Also, what does the 830 even mean? Hexadecimal that shit please. Mine looks like #0F0F0F but I can't say for certain.

Here's an image I just took showing the difference. It's not a great image, hard to take a selfie and tell your camera to focus on your eyelashes but you can see a difference. This is with eyeliner applies to both upper and lower eyelashes, and the "top" and "bottom" both got the treatment. Not a huge difference but it's there, which is exactly what I want. Zero clumping, too. It says water resistant, well it certainly isn't water proof, I tried to wash it off and there was definitely ink around my eyes. Will have to be aware of it, that's for sure. I'm going to experiment with showers and stuff to see how far I can push this, would be nice if I didn't have to think about it except for rubbing my eyes.

Whitening strips applied, no big deal here at all, really. Going to follow instructions rigorously.

9:00 PM

• End of the day stuff: floss, Sonicare, mouthwash, ACT
• Lip balm
• Trim nosehairs
• Eyebrow maintenance(light tweezing)
• Shower
• Cocoa butter all over my body
• Biore pore strips.  These do nothing and I feel like I'm doing them right. The best I get is a few hairs getting ripped out. This time I shaved my face where pubic hair doesn't grow first(exterior of nose, upper cheeks, forehead) and I got no better blackhead removal, and I managed to still see some hairs on the strip. I'm definitely shaving my whole face from now on, it feels good and it removes the subtle peach fuzz.
• Shaved ears. My ears are pretty fuzzy and it's gross. I am going to be looking in to giving myself a Turkish shave (click for video) to see how that goes. Looking in to the hot pine resin, too, as it looks like an alternative to a Biore Pore Strip. Anyways, the shaving does a decent job for sure but it isn't 100%. 
• Cut and filed nails. Short, rounded nails are important for certain activities. I might get a buff block and start buffing the tops of my nails, too. 
• Trimmed armpit hair. I keep it real short, it helps deodorant go on way better and I think the Don King look is gross. Some hair is fine but when it gets long, yuck. No girl that's noticed has seemed to care and it's more hygenic. 

Introduction:

    Hello, readers. I have started this blog to record my adventures with weightlifting and will be largely based around that. Moreso, though, this log is about aesthetics so you'll occasionally see things about skin care, hair care, and the like. I'm going to keep the focus on my body itself so things like fashion will not be written about.

    I was born with a hole in my heart which still affects me to this day. Occasionally my heart will beat irregularly, and during intense physical activity(like sex) my heart will beat so hard I feel like it's going to explode out of my chest. I know from past experiences that regular cardio completely fixed this, so I'll be adding some of that to my routine.

    My goal with all of this is to be the best sexual partner I can be, and I will be doing what it takes  to be more attractive and better at sex. I am currently lifetime natural but I think when I get lean enough that will change. I'm not sure. If you'd like to write to me about gear, that's fine, I will NEVER out anyone who doesn't want to be. Please keep all comments at least reasonably-well written.

    What else: My diet consists mostly of chicken breast, broccoli, spinach, Good Seasons dressing packets with more vinegar and water, and less olive oil(about half the oil) and bottled water. My tap water is awful here so I won't be consuming it. I'm definitely not against diet soda or anything, but water is just fine and it's cheaper and better for my teeth than diet soda.

Some stats about me:
 I can do 11 slow, deadhang pullups(palms away) to full lockout. I started out with Rippetoe's Starting Strength which I am very thankful for, unfortunately squatting was very hard on my knees  even though everyone said my form was fine when I posted videos on YouTube. I am probably done squatting forever, so if you're a diehard powerlifter, this log will not be something you're interested in.
My best numbers were
Standing overhead press with zero BS cheating: 165x5
Deadlift: 5x1@340lbs
Squat: 265x5
Bench: 245x5
Weight: 190 lbs
Height: 5'10.5"
Age: 27

My squat was seriously hindered by the pain it gave me, hence the relatively low number.

None of this is me bragging, I'm just establishing a baseline, this log will be very data intensive.

I am now doing a 4-day split. Legs, push, pull, abs. I'll be adding abs and traps whenever I feel like it, probably twice a week.




Glossary:

• ECF stack: 25mg Ephedrine Sulfate + 200mg Caffeine + 1200mg fish oil
• Square: A meal. a mixture of brown rice(1/5th cup raw), steamed broccoli(130g frozen) and chicken breast(260g worth), with homemade light Italian dressing drizzled over it. About 600 calories and 56g protein
• Dressing: Good season packet, 5 oz vinegar, 2 oz EVOO California Olive Ranch, 1 oz water