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Quote from: fast does lie on February 02, 2018, 06:09:25 am

KF-- I can't believe you only take 136g of protein per day. I had thought you took 200g+. I think you used to, is it unnecessary to take that much protein? I remember when I used to take 190g+ per day at 175-185lb bw, a lot of that protein seems to get wasted and body doesn't absorb it....

protein shakes make me feel full longer without adding so many calories. that's probably the most benefit i get from eating protein shakes. i don't feel any stronger or thicker when i go very high dosages of protein.

same.. my final conclusion is that whey protein does absolutely nothing for me. absolute 0. I don't think it repairs anything, promotes growth of anything, or is in any way real food. For me personally, it feels completely useless.

I could drink 4 whey shakes in almond milk (not real milk, otherwise it would be effective) and it does nothing .. then I can eat 4 eggs and feel strong, recover faster, etc.

On a related note: that "3fuel" company wanted to "sponsor" me (product ambassador style), but I just can't commit to promoting their supps when I just find whey protein so useless. I mean some whey protein supps taste good, but that's about it. There's an enormous difference between how I feel eating chicken, eggs, meat, and/or milk, vs protein + water. Protein + water might as well just be water.

Also your log is just so damn nuts - pure beastmode with all of these doubles. stating the obvious, yet again.

peace!

i swear by my breakfast of smoothie consisting of frozen strawberries, two scoops of WPC, big spoonful of peanut butter, water, and a banana. WPC is just protein, nothing special about it, but that keeps me full until lunch, tastes good, and gets some fruit in me. mmv.

don't disagree with the point about super high protein intake not bringing additional benefit, though. and i'm all whole protein the rest of the day.

Mar 18-24 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 3 of 4

Sun Mar 18

morning
Squats 315s-365-405, 275 3x2 sets
Dips bw 5x7 sets
Pullups wide bw 3x7 sets

* getting back to normal after the 3-day workweek. will probably go 455 later and back to 275 triples.  skipped smith calf raises for more back recovery.

afternoon
Squats 315s-365-405
Dips bw 5x10 sets
Pullups wide bw 3x10 sets

* the heavy smith machine calf raises added some back crushing fatigue. not enough to strain or injure anything but i can feel that my torso is not as solid as i want it to be to pause rep 455. 405 was alright. 
 
Mon Mar 19

morning
Squats 315s-365-405
Dips bw 5x7 sets
Pullups wide bw 3x7 sets
Cardiowalk 1mile @ 4mph-4% 145HR max
 
* finished everything very quickly because i took little breaks altenating the pullups-dips. was planning to add more rest time the moment the pullups start to lose explosiveness. got to 7 sets of triples without a grind at 3-5min break max.
* squats still alright but decided to wait another workout before i go very heavy later.  did some walking to build more appetite.

afternoon
Squats 315s-365-405-455 #228
Shoulders seated chest press reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each
Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x4 sets

* the 455 should have been a lot easier but since i haven't lifted this for days, i put the pins on. and i tap the left pin. strong enough to push it back up from a pause even if i had to balance it back to place after the mishap.
* i want to lift the heavy again tmrw morning. i skipped the pullups-dips because these also add fatigue to my lower back. keeping my lowerbody braced on these bw exercise gets my midsection tired. i have a heavy lowerbody to stabilize. 

Tue Mar 20

morning
Squats 315s-365-405-455 #229
Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x1 sets, 225 3x4 sets
Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x2 sets

* my gym needs to get the seated calf raise machine fixed. i dont want to use the smith on standing calf raises because my back needs to be fresh for the heavy. did the 455 this morning without the pins. no issues.

afternoon
Squats 315s-365-405 315x3
Shoulders smith machine close grip decline press 225 3x3 sets
Rows seated cable rows 150-165-180-195 3x1 sets each, 210-225 3x2 sets each
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x4 sets

Wed Mar 21

morning
Squats 315s-365-405, 225x3
Shoulders smith machine close grip decline press 225 3x2 sets
Rows seated cable rows 195 3x2 sets | one arm cable row high pull 100 3x2 sets
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets

* skipping 455 for 2 workouts now. keeping back fresh. il try later and start the 4-night workweek. i might have underestimated the lowerback fatigue coming from the seated cable rows. there is no off-hand bracing. i initially thought the weights would be light enough to not tire anything. need to skip these now and do one-arm only.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x2 sets, 225 3x4 sets
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets, 7x45lb 3x1 sets

* did not feel like fighting a 455 this afternooon. lowerback not 100% fresh yet.

Thur Mar 22

afternoon
Squats 315s-365-405
Shoulders bw dips 5x2 sets
Rows one arm cable row high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets

* something got tired on my lowerback. the smith pressing probably did not help that too. staying off the heavy until i fix this.

Fri Mar 23

morning
Squats 315s-365-405
Shoulders standing one arm landmine press 1x45lb 3x3 sets, 1x45lb+25lb 3x2 sets, 1x45lb+35lb 3x1 sets, 2x45lb 3x1 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x5 sets, 5x1 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* took some day off work. got good sleep and did a morning workout.

afternoon
Squats 315s-365-405
Shoulders standing one arm landmine press 1x45lb 3x2 sets, 1x45lb+25lb 3x2 sets, 2x45lb 3x3 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x3 sets | one arm cable upright rows 25 10x2 sets, 50x3, 60x3
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 sets

Sat Mar 24

morning
Squats 315s-365-405
Shoulders bw dips 3x7 sets, 5x5 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* will stop all pressing that compresses my lowerback. i'm not getting any worst but i'm not getting very strong either. calves are alright.

afternoon
Squats 315s-365-405
Shoulders bw dips 3x2 sets, 10x4 sets
Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* its the squat cage floor thats probably bothering my back. no weak feeling this afternoon but decided to skip another workout and go for the heavy tmrw. used another gym today and the dip machine was high enough that my leg was not bottoming out. felt so much better doing dips this way.

April 1-7  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202.5lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 1 of 4

Sun April 1

morning
Squats 315s-365-405, 225 5x4 sets
Shoulders smith machine close grip bench 225 3x4 sets, 255 3x3 sets | seated machine dips 150-165-180 10x1 sets each
Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 180-195 5x1 sets each | bw wide grip pullups 3x7 sets

* lower back feeling very fresh now. i did my smith bench pressing with my back friendly feet elevated on box with crossed legs just to make sure.

afternoon
Squats 315s-365-405, 225 5x1 sets, 275 3x2 sets
Shoulders smith machine close grip bench 225 3x4 sets, 255 3x2 sets
Rows one arm cable high pull 100lb 3x4 sets

* now i need to get carb loaded again to feel thicker. i'm at a very lean 200lb wet bw. 198lb when i wake up. might also not bulk up because summer is here and can't be fatty on summer.

Mon April 2

morning
Squats 315s-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 225 3x4 sets | seated machine dips 150lb 10x1 sets
Rows one arm cable mid pull 80lb 3x4 sets | seated cable row wide grip 135lb-150lb 5x1 sets each, 100lb 20x1 sets | seated face pull rope grip 100lb 5x4 sets

* lots of rowing. back felt good. squat form feeling very smooth with all these light back off volumes. not 455 strong because of the leaness but not complaining.
* i usually add some form of SVJ/explosive exercise whenever i get very lean. might do them in the near future for more conditioning and calorie burn.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 225lb 3x4 sets, 255lb 3x1 sets
Rows seated cable row wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb 3x1 sets each | seated face pull rope grip 100lb 5x2 sets

Tue April 3

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 225-235 3x4 sets each, 255 3x1 sets
Rows seated cable row wide grip 150-165-180-195 5x1 sets each, 205 5x2 sets | seated face pull rope grip 100 5x4 sets, 10x2 sets, 20x1 sets
Abs cable situps 25 5x3 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets
Rows seated cable row wide grip 180-195 5x1 sets each, 210 5x3 sets | shoulder width grip 210 5x4 sets | seated face pull rope grip 100 10x4 sets
Calves standing smith calf raises 315 10x2 sets, 405 5x2 sets

* part of the street i live in was closed due to another shooting. only shooter died. i live down the street from youtube HQ.
* all abs showing now and i lost my 455 gains. will try and bulk another time. il max 435 at best. putting more effort in the shoulder work. 245 on the smith hits the spot. will continue with multi sets of triples. face pulls using dual rope grip feels very good for my back shoulders. already maxd the 200lb stack and was able to get 20 reps this morning. not a single thing was domd this afternoon from that.

Wed April 4

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets
Rows seated cable row wide grip 195 5x4 sets, shoulder width 195 5x3 sets | seated face pull rope grip 100 10x4 sets

* squats beginning to feel easier. bw 198lb. i was already at 207.5 a couple of weeks back doing 455 outside the pins. lost the gains. enjoying the rope pulling for my anterior delts. looking thick there right now.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets
Rows seated face pull rope grip 100 10x4 sets

Thur April 5

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x2 sets
Rows seated cable row wide grip ropes 180 5x2 sets, 195 3x2 sets | seated face pull rope grip 100 10x4 sets

Fri April 6

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x5 sets
Rows seated face pull rope grip 100 10x4 sets, 120 10x1 sets, 140 10x1 sets

Sat April 7

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 255 3x3 sets
Rows seated face pull rope grip 120 10x1 sets, 150 10x2 sets | seated cable rows rope grip 180 5x2 sets
 
 

April 15-21  , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 3 of 4

Sun April 15

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x4 sets
Rows seated cable rows straight bar 225-240-255 5x3 sets each
Neck neck curls 30 10x4 sets, 20x1 sets | 45 5x4 sets

* lowerback feeling very good now for the last couple of weeks even with all the volumes of rowing and smith pressing. i'm weak on the squat because of the calorie cutting.
* added neck curls to my exercise rotation. something i learned from a guy in vegas gym on my last vacation. he was doing all sorts of neck workout on the leg curl/extension machine. his neck gains were real. i did my neck workout easier on the lat pulldown machine. i place my neck on top of the handle (split handles) and curled away. i prefer to train the bicep part of the neck (front) because the back side gets me the big trap look.
* i have a neck harness but prefer to not use it in public. and i look like a try hard boxer looking for attention. it messes up my hair too. the lat machine neck curls look simple. just put a towel and bow away.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x2 sets, 275 2x2 sets
Rows seated cable rows straight bar high pull 140 10x4 sets
Neck neck curls 30 10x1 sets | 45 5x2 sets, 10x1 sets | 60 3x1 sets

* neck felt alright after waking up. little tightness while sleeping but no doms. added more weight. all paused reps.

Mon April 16

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows straight bar high pull 140 10x4 sets | high pull neutral grip 140 10x4 sets
Neck neck curls 45 5x4 sets, 60 3x2 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x4 sets
Rows seated cable rows straight bar 225-240-255 5x2 sets each | wide neutral grip 150-165-180-195 10x1 sets each, 255 5x1 sets each

* my neck is tight in a good way. felt like it wants to curl heavy things. skipped this afternoon for better recovery. smith pressing doing well. start and kept it at 275s.

Tue April 17

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip high pull 140 10x2 sets | seated cable rows neutral grip 240-255 5x2 sets each
Neck neck curls 45 5x2 sets, 10x4 sets

* squats felt better now. did more carbs last night with black grapes.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x8 sets
Abs weighted cable situps 20 10x2 sets

Wed April 18

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 275 2x5 sets
Rows seated cable rows neutral grip 240 5x4 sets, 255 5x3 sets, 270 3x2 sets
Neck neck curls 45 5x2 sets, 10x2 sets | 60 3x3 sets

post workout 196lb dry. shoulder and neck gains are coming.


afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 275 3x2 sets, 2x2 sets
Rows seated cable rows neutral grip 240-255 5x1 sets each, 270 3x2 sets
Neck neck curls 60 3x2 sets, 5x2 sets

Thur April 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip bench 275 3x3 sets
Rows seated cable rows neutral grip 255-270 5x1 sets each, 285 3x1 sets
Neck neck curls 60 5x2 sets | 75 3x1 sets

* was a little worried that il be tired this afternoon from the extended no-sleep because of the first day of work. i added more fruit carbs and it did its job. bw is the same 196ish but felt thicker and stronger this afternoon. 275x3s on bench and was also able to row 285x3 (300max stack). form is full on the rowing otherwise i would not have done the rep. elbow behind plane of back.
* neck curl up to 75 now. 

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets
Rows seated cable rows neutral grip 255 5x4 sets
Neck neck curls 45 5x2 sets | 60 5x2 sets

Fri April 20

afternoon
Squats 315-365-405, 275 3x2 sets
Shoulders smith machine close grip bench 275 3x2 sets | 185-205 10x1 sets each
Rows seated cable rows neutral grip 255 5x4 sets, 270 3x1 sets | high pull neutral grip 140 10x2 sets | bw pullups wide neutral 5x2 sets | 10x1 sets
Neck neck curls 45 5x1 sets | 60 5x4 sets
Abs weighted cable situps 15-20 10x1 sets each

* bw 195ish. since im not thick enough for 455s, i might as well go lean as i can with routine 405 top singles. added some mid-heavy 10s for backoffs. took day off from work tonight. coworker got me coughing in the last few days. will rest it out so i don't turn this into a full blown sickness.

Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

most of the time, my cutting diet is just about lowering the carbs. jumps not until the high 180s max.

Hi King Beast,

do you recommend feet touching narrow stance full squat?

I think that may have been why i got my right knee to be achy.... I was doing a 225lb super narrow full squat , feet literally touching

thats something i leave for the bodybuilders doing high reps/moderate to low weight with the goals of shaping their quads.

doing that form with heavy weights is taxing the knee area too much. you can do it but dont go too heavy. big guys doing it with little weights and high reps are on metabolic training.   

April 29 - May 5 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 195lb

May Week 1 of 5

Sun April 29

morning
Squats 315-365-405, 225 5x3 sets
Shoulders smith machine close grip bench 225 2x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets | seated shoulder press machine 90 5x4 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets | seated rows high pull neutral grip 100 10x1 sets, 150-165 10x2 sets each | trap bar rows 95 10x3 sets, 145 5x2 sets
Neck neck curls 90 5x7 sets

* was planning on doing trap bar RDLs but decided to skip it so i don't tire my back. used the trap bar for rows and the movement felt great. i can use this exercise for volumes. this pulling is more on the low to mid. something very good for the lower rhomboid area. the top ROM has to be pulled towards the rear end because thats the only way the bar clears my glutes. sloppy form gets checked with that.

afternoon
Squats 315-365-405, 315 5x2 sets, 315 10x1 sets
Shoulders seated shoulder press machine 90-125 10x2 sets each
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 285 3x1 sets | trap bar rows 95-125 10x2 sets each sets
Neck neck curls 90 5x4 sets

* very strong this afternoon after taking in 200g+ carbs worth of mangoes post workout this morning. thats 800kcal from carbs, 500kcal from the double chicken breast and 200kcal from a potato. 1.5K kcal x2meals roughly meets my 3K+ daily to maintain.
* will start incorporating carb timing into my routine. my physique bros do that all the time but i was not convinced that it will have a big impact on me because i dont have the same hormone levels as they do. i thought il just get fat. il try it slowly. same daily calorie total but will shift some calories in pre and peri workout shakes. got the quick acting carbs (karbolyn) from amazon already and some good quality hydrolized (quickest acting) whey from costco (iso100).
* might do this intra-workout carb routine after i get better with the metabolic sets of volumes. il max at sets of 10s and try to decrease my rest time.

Mon April 30

morning
Squats 315-365-405, 315 5x3 sets
Shoulders seated machine dips 135 10x2 sets, 105 20x1 sets | seated shoulder press machine 90-125 10x2 sets each, 90 20x2 sets
Rows seated cable rows neutral grip 255 5x2 sets,  150 20x4 sets | seated rows high pull neutral grip 100 20x2 sets
Neck neck curls 90 5x3 sets, 60 20x4 sets
Calves 225-275-315 10x2 sets each

* modified my lifting schedule for mondays as i have a 2-6pm work meeting. had to start the morning workout early at 2-3ish am. had the gym to myself again and did the routine circuit style.
* 7hr fasted since 7pm and had my first day of pre-intra workout fancy carbs. took 25g karbolyn preworkout and sip thru another 25g intra. did not feel any sugar rush or heart palpitations from the carbs. must be mentally pysched because of this and did so many sets of 20s. was planning 10s only. weights used for the metabolic sets were not very light. still in the 50%ish+ of heavy sets. i looked thicker after the volume sets. veins got thick. not a bad feeling.
* did not rush thru the workout like a newbie but was excited that i'm not running out of steam. the 315x10 on squats yesterday was too heavy for 10s. have to lower that so i don't burnout. the 315 this morning felt heavier even with my bloated legs full of glycogen.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine press 225 3x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets, 20x1 sets
Rows seated cable rows neutral grip 255 5x4 sets, 275 5x1 sets, 285-300 3x1 sets each,  150 20x2 sets | seated rows high pull neutral grip 100 20x4 sets
Neck neck curls 90 5x5 sets, 105 5x2 sets

Tue May 1

morning
Squats 315-365-405, 225 10x2 sets, 20x1 sets
Shoulders seated machine dips 135 10x2 sets, 120 10x2 sets, 120 20x2 sets |
Rows seated rows high pull neutral grip 120 10x2 sets, 110 20x4 sets, 120 20x2 sets 
Neck neck curls 90 5x3 sets, 75 10x2 sets, 60 20x2 sets 

*  did not get that severe dom usually part of a high volume routine. might as well keep this going.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets 
Rows seated rows high pull neutral grip 100-110 20x1 sets each, 120 20x3 sets |  seated rows neutral grip 150 20x2 sets   
Neck neck curls 90 5x2 sets, 75 20x1 sets, 60 20x2 sets 
Calves standing smith machine calf raises 315 20x2 sets

* 20s for the gains. breathing heavy on the 225s but the weight is ok.
 
Wed May 2

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 75 20x1 sets, 60 20x3 sets 
Calves smith machine calf raises 295 20x2 sets

* got my order of the strawberry flavored karbolyn and it was delicious. sipping 25g intra after a straight 25g pre-workout. i use the unflavored for preworkout. no taste. no issues. will slowly increase the carb intake and see if i bulk up without getting too fat. 

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets, 135lb 20x1 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 60 20x4 sets 
Calves smith machine calf raises 295 20x2 sets

* had a 9:30-4:30pm work schedule today and tmrw. i was struggling to stay awake 12pm onwards. got home before 5pm and passed out til 7:30pm. woke up totally confused what was happening and when things made sense, shower and 25g karbolyn pre-workout.  25g intra and here comes the 20s.
* might up the intra carbs by another 25g since i feel good sipping it. i can do the 225s x20 without breaking a sweat (literally).

Thur May 3

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135-120 20x2 sets each
Rows seated rows neutral grip 150 20x2 sets | seated rows high pull neutral grip 130-120 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x2 sets, 60 20x6 sets 

* did my planned 50g intra workout carbs now after a 25g pre workout. i'm not getting fat so il continue with this. last day of this crappy day shift schedule. i might find a way to go home by 3pm today. passout til 6-7ish and lift at night.

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows high pull neutral grip 130-140 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x4 sets

* drank more coffee to stay more awake for my daytime meeting but got me a little dehydrated at the end. slept 4:30pm-7pm and was 192lb dry. did my 25-50g pre-intra carb drink again. i was surprised that i was very strong this afternoon. i got going and added 10lbs to my volumes.
* i cannot go a lot heavier on the machine dips because il get pushed up. 150 tmrw morning on dips. doing the pulling also without the straps. i dont want to blow a bloodvessel in my hands because the sets take 2min+ to complete. 

Fri May 4

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets | seated lat pulldown machine 120-135 20x2 sets each 
Neck neck curls 75 20x2 sets, 90 20x1 sets 
Calves smith calf raises 295 20x2 sets

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets, 150 20x1 sets | seated lat pulldown machine 120-135 20x1 sets each 
Neck neck curls 75 20x4 sets

* did not feel like getting cardio from the 225x20. took it easy with 275x10.

Sat May 5

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets, 150 20x1 sets
Rows seated rows neutral grip high pull 150 20x4 sets | seated lat pulldown machine 135-150 20x1 sets each 
Neck neck curls 75 20x4 sets 
Calves smith calf raises 295 20x2 sets