Montego Prep

Zucchini and squash. Turned out good.

psych said:

Nice!
I love your log man, really helped me stick to my diet.

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Glad it's helped! Things get serious in a couple weeks lol.

Upper loading today. Still waiting to put in the lower pump sets. They're coming though.

Pre workout -

5 whole eggs

1c whites

1c spinach

Post workout -

400g egg whites

120g Chex

2 bananas

Chest supported row - 250*8

Hammer Row - 360*10

Close grip pull down - stack x8, 12*10

Db Incline - 130's* 9, 7

Machine shoulder press - 220kg*10, 8

Started eating before I remembered to take a pic.

225g chicken breast

1 avocado

Zucchini and squash

Last meal yday

Chicken
Brussel sprouts
Spinach
Almonds

Lower loading

Hack - 405*12, 455*8

Sldl cables - 260*8

Close stance leg press machine - 240kg*11

Calf Raise - 260*12, 11, 11, 9

Adductor - 130*11

Upper pump stuff

Post workout

400g egg whites

100g Fruity Pebbles

1 banana

1 bagel

Pretty good day. I'm a little behind on sleep right now but hoping to make up for it tonight.

Thinking my next meal over..... Probably be the same ole chicken and rice stuff.

Slept a ton yday. Had to work last night too. Think I got a total of 18 sleep hours in? Something like that. I needed it. Grow baby grow [emoji16]

Last meal before going to bed this morning was
200g chicken breast
50g ground sirloin
Zucchini and squash

K1 said:

Need a job?! I need a cook lol...Shit looks good man!

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Lol.

Thanks. It looks fancy from time to time but it's really just simple stuff. 75% of my veggies are just frozen junk.

I'm making my favorite mix tonight though. Asparagus, Brussel sprouts and mushrooms. It's excellent. I'll throw a picture up.

Upper Muscle Rounds

I wore a tank top to train today. I very very rarely wear one cause I sweat a lot and it can get sloppy. Also, I look live a normal guy in a regular t shirt. I don't get talked to. In a tank I look like I've lifted a weight so I get talked to. I hate it.

Pullups - bw*24, 22
Reverse grip low cable row - 12*28 (more weight) 14*22
Plate loaded chest press - 280*23, 230*22
Kneeling rear delt cable fly - 20*25 (more weight)
Cable lateral - 20*22
Preacher shrug - 180*23
Hammer Dip - 280*11,5,3

I did a straight rest pause on triceps. This machine is hard as fuck to get the initial press in but the stretched reps are fine. Since that "unrack" is such a pain, I opted for a rest pause instead of a muscle round.

Post workout -
400g egg whites
100g Fruity Pebbles
1 banana
1 bagel

Legs are slowly getting back to pre injury size. Still not quite there yet.

Post workout solid meal

Wheat pasta
96/4 ground beef
Organic pasta sauce with 2g sugar

Here's the asparagus, Brussel sprouts and mushroom mix.

Talk about packed full of vitamins and minerals [emoji6]

Meal 6

225g chicken breast
Asparagus Brussel sprouts and mushroom
1tbsp EVOO

Little higher fats and lower protein this morning.

Wellllllll, almost at the three week mark.

Have a dermatologist appointment today to see about getting this cystic acne cleared up on my back and shoulders. Shit is getting old. I've been getting it for the last three years or so no matter what I'm on. Multiple showers every day hasn't helped, dawn dish soap didn't work, sun didn't work. Diet changes, nope. I took a three month course of doxycyclin (spell check) and that helped but, it just came back after.

Hope it'll get figured out.

Happy with where I'm at so far. Haven't bounced back as quickly as I had hoped but, still decent progress made. Scale has leveled off a bit and I feel tighter and fuller but without pictures to compare I'm just guessing.

I've been VERY happy with my digestion this far. The increase in calories hasn't been nearly as bad on my gut as I had imagined so it seems the extended "detox" or whatever you wanna call it worked as intended. No constipation, gas or bloating to note. Also not sluggish after I do hit the big meals.

Haven't faltered on my nutrition willingly yet. The two meals I had to substitute have been the only slips there and I did miss my 5th meal one day this past week. Got stuck working and couldn't pull myself away to get it in.

Training has been good. No issues with the leg and I'm progressing strength wise very nicely. I'm still not going to increase volume since I'm just getting enough time to recover right now. I'm actually thinking about pulling back volume a tad for that reason.

I put an order in with one of our sponsors for some long ester test yesterday that had favorable bloods drawn recently so I'll keep everyone updated to how this goes.

All in all, just keeping in the groove.

Whey
Spinach
Natural pb
Almond milk

Lower Muscle Rounds

Guess I got my log mixed up or didn't make a note last time I did MR squat machine.......

Squat machine - 240*30(wtf),260*26

Romanian split squat - 25*26

DB hamstring curl - 35*23

Calf press - 260*22, 22, 21

Spider Curls - 50*24, 22

Post workout

400g egg whites

100g Fruity Pebbles

180g blueberries (these were probably freezer burnt lol)

Post workout solid meal

200g orange roughy

300g Jasmine rice

Been a long time since I've had white fish. Tilapia ruined me last prep so I thought it would be a good time to find an alternative.

Seasoned with Tony's, blackened season and Cinnamon

Dogs enjoy prep too btw. They get snacks 6 times a day lol.