[erco]

Originally Posted by mschatz

How much is a "dribble?"

Tiny bit more than a dabble, bit less than a dob.

I'd say 2 tsp, it's not much, it's just there to give it a slight hit of extra sweetness. You can use Splenda, but I don't mind consuming extra honey in exchange for flavor.

[erco]

Morning Pick-Me Up

Burpees x 10 x 3 (w/pushup + tuck jump)

30 seconds rest between sets. Morning burpees are complicated by randomly dodging pillows that my girlfriend throws at me for doing this while she's asleep.

Strength Training

Deadlifts:

225 x 5
275 x 3
315 x 3
345 x 3
365 x 1
365 x 1
375 x 1
375 x 1

Chins!:
+0 x 5
+25 x 5
+35 x 3
+45 x 1
+45 x 1



PWO Supplements:
36g Vanilla Whey Protein
20g Dextrose
20g Maltodextrin
1/2c Apple Sauce
1 tsp. Cinnamon
1/2c Ice
1/2c Water
1/2c Spinach
5g Creatine

[erco]

Power Cleans:
95 x 20
95 x 20
95 x 20
95 x 20

About 30 seconds rest between sets...a minute before the last set. This wiped me out almost completely. 1 full serving of MuscleMilk PWO with some sugar, I was running late in the morning.

[erco]

Strength Training

Standing Overhead Press
95 x 5
135 x 5
155 x 3
175 x 3
175 x 3
185 x 2

Bench Press
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Dips
+45 x 5
+45 x 3
+45 x 3

Wide Grip Bench Press
155 x 3 (Pause 5, 4, 3, 2, 1, Press)
155 x 3 "
155 x 3 "

Supplements

Pre-Workout
2 scoops NO-Xplode
1/2 tsp. BCAA Powder (2.5g)
1 tsp. Greens+
1/2 tsp. Creatine Mono (2.5g)

Peri-Workout
1 scoop Accelerade (20g sugar, 5g protein)
1.5 tsp. BCAA Powder (7.5g)
1/2 tsp. Creatine Mono (2.5g)

Post-Workout
1.5 scoops Chocolate Whey Protein Powder (36g Protein)
1/2 Banana
1/2c. Strawberries
1 Tsp. Dextrose (20g)
1 Tsp. Maltodextrin (20g)
1 tsp. Creatine Monohydrate (5g)


Note to self: 2 scoops of NO-Xplode makes me fucking jittery as all hell. It's been 5 hours and I still can't sit still.

[erco]

Strenth Training

Squat
225 x 5
275 x 3
295 x 3
315 x 1
325 x 1
325 x 1
335 x 1
325 x 1

Front Squat
185 x 5
185 x 5
185 x 5

Overhead Squat
135 x 5 (#5 was shakey as hell...I suck at these)
115 x 5 (still shakey)
105 x 5 (wheeeee, I'm a limp wristed vag)


Supplements

Pre-workout
1.5 scoops NO-Xplode
1 tsp Greens+
1/2 tsp BCAA (2.5g)
1/2 tsp Creatine (2.5g)

Peri-workout
1.5 scoops Accelerade (30g Sugar 7.5g Protein)
2 tsp BCAA (10g)
1/2 tsp Creatine (2.5g)

Post-workout
2 scoops Vanilla Whey (48g Protein)
20g Dextrose
20g Maltodextrin
10 Strawberries
1 c. Milk
1/2 c. Ice
1/2 c. Oats
1 tsp Creatine
1/2 c. Spinach


I tend to load extra supps on Squat day, especially since I'm increasing volume this week in my cycle.

[erco]

The past 3 hours:

Woke Up
2 egg, 3 egg white omelette + 1 cup spinach + lowfat cheese + dollop of guacamole
3 Fish Oil capsules, 1 multivitamin, 3 Glucosamine/Chondroitin/MSM caps
1 shot Vinegar
Giant fecal anaconda shit.
1 match...lit
Short nap (pooped out)
1 scoop NO-Xplode mixed w/Green Tea + BCAA's.
100 burpees

[mschatz]

you're a strong dude. those 20-rep clean sets sounds awful

[erco]

Originally Posted by mschatz

you're a strong dude. those 20-rep clean sets sounds awful

Not as bad as they sound, it took me a good 20 minutes to it get it all done. My hands more than anything else were torn up, especially my thumb. Hook grip + high reps = numb thumbs.

[erco]

Strength Training

Deadlift
225 x 3
275 x 5
315 x 3
345 x 3
365 x 1
385 x 1
405 x 0
405 x 0
405 x 1 (10 minute rest)(+20 pr)

Bent-Over Rows
155 x 5
185 x 3
185 x 3
185 x 3

Supplements

Pre-Workout
1.5 scoops NO-Xplode
1 tsp BCAA's (5g)
1/2 tsp Creatine Monohydrate (2.5g)
1 tsp Greens+

Peri-Workout
1 scoop Accelerade
1 tsp BCAA's (5g)

Post-Workout
1.5 scoops Chocolate Whey Protein (36g)
1 Tsp Dextrose (20g)
1 Tsp Maltodextrin (20g)
1/2 c. Mixed Berries (9g Sugar)
1/4 c. Oats (16g carbs)
1 tsp. Creatine Monohydrate (5g)
2 tsp. Greens+

Well, 405 deadlift...I was close the first pull, tried again after like a minute, but that was much too soon. So, some choice words and 10 minutes of angry boredom later, I got down and ripped it. Easy.

[erco]

Strength Training

Standing Overhead Press
135 x 5
135 x 5
135 x 5
145 x 5
145 x 4 (pooooooosay)

Bench Press
135 x 5
165 x 5
185 x 5
185 x 5
185 x 5
185 x 3

*huff* *puff*
165 x 5 (pause 3...2...1...)
165 x 5 "
165 x 5 "

Supplements

Pre-workout
1.5 scoop NO-Xplode
1 tsp Greens+
1/2 tsp BCAA's (2.5g)
1 tsp Beta-Alanine (~5g)

Peri-workout
1 scoop Accelerade
1 tsp BCAA's (5g)

Post-workout
Infamous turtle shake.

Kinda shitty day, the curl monkey next to me was bench pressing 225 for 10 reps. He looked like he weighed maybe 150. I cried a little on the inside. I blame the Beta-Alanine entirely