Fat Loss Journal

[JacktheThriller]

6'2
22 yrs old

Keto Diet

4 Omega Eggs

Isolate
Peanut Butter

Steak 8 oz
1/2 cup spinich

Isolate
Peanut Butter
Flax Seeds

Steak 8oz
1/2cup spinich
celery

Isolate
5G Fish Oil

Works out to be around 2500Cals

124g Fat
under 20g carbs-fibre
325 gram Protein

Exercise

Lift 3x/week + 20 mins uphill walk

2x week 40 min cardio

2 weeks: 246-238pds Sun-Sun :mock

[JacktheThriller]

236pds today, but look at lot better, diet is going well

big squat day today + midterm but all i can think about is the squat wtf its english nyway

[JacktheThriller]

thought i post my routine for a little more action on my log

MON and Fri
SQUAT
BENCH PRESS
SEATED ROW

WED

Deadlift
Shoulder Press
French Press
barbell curl

this is done in a strength cycle
starting at 70 - 140% over 14 weeks

started on creatine today as well

[cheesesteak]

I started creatine and keto at the same time and when my weight would jump up one day I would get freaked. Just gotta remember it's the creatine.

Got any starter pics? They are great motivators. I look back at the ones before I started anything and now... HUGE difference. If I can figure out how to subscribe to your journal I will.

[JacktheThriller]

i will take some pics this weekend after my carb up

[JacktheThriller]

no loss this week so im taking 1 meal and 1 day of carbs to try and feed my metabolism, so cold last week

[JacktheThriller]

strength still on the rise though

6 weeks left in my strength cycle

squat is climbing

270 for 10 today

[JacktheThriller]

just bought some new shoes for lifting http://www.asicsamerica.com/PROD_PIC/FALL_2009/MEDPIC/J901Y_9093M.jpg

[Millennium Drop]

How are you doing today man?

[JacktheThriller]

feeling great after my carb up back down to weight again, shoes still in the US hope i get em by wed squats, was feeling sick this morning but i filled a water bottle with flem and not im all good

[JacktheThriller]

deadlifted 405pds, no straps for 1 rep today, my back feels so good and swollen, just had some steak and feel like puking, it will pass, it will pass

[Mattharry]

Hi,

It is advised to consume 25-35 grams of fiber per day. Since the average diet has fourteen grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated.

[JacktheThriller]

squat 275 for 10 today. very hard last few reps. bench died at 2 reps of 270, reseting to 215x10 reps on mon. Mon is reducing squat intensity only 9 reps in my working set now

[Talo]

Nice squatting.

[JacktheThriller]

thanks Talo, my weight is still at 237 but im not doing cardio and my strength is still on the rise so i could really care less, whats another 2 months without abs

[JacktheThriller]

Deadlift 405 today couldnt budge 415 damn, thought maybe my cheat carbs would give me the boost

[JacktheThriller]

234.5pds
Squat 280x9 MON

Deadlift 405x2 WED

so my weights are increasing and my bodyweight is lowering, love it!!

excited for my cheat day on sat, bought some doritoes, pogos, milk holy ****ing shit look out stomach

[JacktheThriller]

285x9 squat today around 11 better get some sleep

[JacktheThriller]

got my 285x9 in the squat and a decent 200pd bent over row, i had a lil brown fella watchin my squat in the rack and working in with me, he was doing upright rows and had no idea how to do them lol he was doing a new style of cleans to rack the bar and he was failing but i couldnt laugh so i taught him all about the joys of upright rows

[JacktheThriller]

got my 290 last week for 7 but could get 2 more, i did it last in my exercises though so its 295 today and we will see, this is my last week of squating 2x a week until the end of dec
diet is good 230 today

[kidmode]

Dude you're gonna be a monster! Goodjob on deads and squats pal. I envy your squats especially, mind sharing sparing some strength? :)

And by the way, you only waited 4 days between HEAVY deadlifts. I don't know your whole story or how long you've been training, but be careful. Deadlifts are awesome and brutal at the same time and the last thing you need is a little tweak in your back to take you out of heavy back workouts for over a month.

[JacktheThriller]

yea kidmode i can give u my program if u want to boost your squat, after Dec im doing 2 months on 20 rep full squats so that should destroy my soul.


FULL STORY: Been training for around 4 years seriously and just went to the gym before that. Trained by a 2nd Place Mr. Ontario. Still trying to master the diet game. My training is finally solid and its shows in my gains from week to week.
BTW

i got 295 x 8 (goal) squat yesterday This is a 55 pd gain in my squat in about 8 weeks

Fri is 300 pounds for 8 reps. BRING IT ON!!!!!

honestly i dont even feel the deads in my back its just the legs that are catching up

[JacktheThriller]

Had to move yesterdays workout to today cause my achilies was too hurt. My legs r starting to look big now.
Depending on how busy the locker room is tomorrow ill post pics (i have no full length mirror)
410x1 Deadlift
315x40sec hold Deadlift

Diet is decent, going into finals at school now FML!

[JacktheThriller]

300x8 squat today love it personal best love it

295x2 bench

140x20 pulldown/60x8 pullover

**** MY LATS R BURNING

[Talo]

Nice PR !

[JacktheThriller]

Thanks Talo
im not looking forward to January and 20 rep squats. I have a friend who apparently will do the program with me, we will see.

The PAIN IS COMING. When i start doing decent weight for 20 reps i will film it.

[JacktheThriller]

lower back pain today
345x5 deadlift tried something new using only 25pd plates to go even deeper, didnt like it at all, maybe for straight leg but it just put more strain on my lower back and today that sucked

Military Press
115x12
the rack was off parallel with the mirror and it ****ed with my shit, stance was off, couldnt focus just hated doing this exercise today

Close grip
185x10
felt strong today

Barbell curl/reverse curls

65x15
65x8
nothing big here i just want to exercise them a little, honestly my lower back could not take any more weight than this

its approaching finals i spend 10+ hrs sitting at a desk in a shit chair everyday ****

[JacktheThriller]

O BOY

Squat 305x7 today could have got 10 im so ready for 315 in two weeks time

Bench 295x3

Incline Bench 225x8 restpause 3 rp3 14total

Pullovers/Pulldowns superset
just destroyed my lats

Did some calves they are looking really great now, i need work on my forearms?

[JacktheThriller]

SUP BITCHES

Military Press 115x12
Deadlift 425x1
Hyperextensions 25pd weighted
Close-Grip 205x8

[JacktheThriller]

so during my strength cycle i dropped my diet for full glycogen stores and i have gained some weight, fat weight, the gross kind, so after this strength cycle im trimming down for a few weeks and jumping back on the keto wagon

[rickyboy36]

Good lifting bro!!Im curious about something though.Do you test yourself to see if you are in Ketosis?

The reason why im asking is because your protein intake is really high and from a few people who have studied the keto diet protein should be about 1gram(or a tad more) a pound of bodyweight.The reason why they say protein should be low is that the body might possibly transform(called glucogenesis) the extra protein into carbs and be used as fuel.

Are you taking any glucose disposal supplements like ALA?This will help with your insulin rising in case glucogenesis takes place.

By the way they sell ketostrips(about 8$a box) in pharmacies and all you have to do is urinate on them in the morning when you get up to see if you are in ketosis or not..

[JacktheThriller]

well i dont know if im in ketosis or not but my urine get more shiny, id like to believe its the excess ketones getting pissed out, i honestly dont care either way, POINT: i lose fat on keto diet and its easy for me to stick with, my brain is getting some fuel from the excess protein or fat, and the body must use the glucogenesis, the body cant utilize mass amounts of protein and whatever it doing use for biological processes and synthesis is broken down through glucogenesis that is my understanding on the subject

[JacktheThriller]

alright back on keto adding 20min of eliptical to my workouts

245pds naked today

MEAL 1
3 omega eggs
2 scoops of whey
20g flax seed

Recovery Meal
3 omega eggs
2scoops of whey
20g flax seed

Meal 3
6 oz steak
some broccoli

Meal 4
same as meal 3

had my first post lift cardio today had some breathing problems with HR up to 181bpm

[JacktheThriller]

237pds today 8pds of water lol

Squat
310x6 PR
One more week on stregth cycle, **** this is starting to hurt.

no time for cadio today my gf wasnt feeling good i may do some jump rope at home


Diet same today

[rickyboy36]

alright back on keto adding 20min of eliptical to my workouts

245pds naked today

MEAL 1
3 omega eggs
2 scoops of whey
20g flax seed

Recovery Meal
3 omega eggs
2scoops of whey
20g flax seed

Meal 3
6 oz steak
some broccoli

Meal 4
same as meal 3

had my first post lift cardio today had some breathing problems with HR up to 181bpm

Bro..i dont know how you do it!!I would starve myself with a diet like that.Im sure if you can stick with it you will have amazing results.But for me,at 197lbs(depleted) i have trouble eating anything less than 2500cals a day(6 meals).I litteraly walk back and forth all evening from the kitchen just thinking about my next meal.

You must feel some hunger in there right?Or do you get use to it once you are in ketosis?For me ketosis helps a bit with the hunger,but not much.

[JacktheThriller]

umm i had to sneak a spoonfull of peanut butter last night i was hungry but because i keep my steak meals till night and have 2 of em so after that meat im really digesting and i dont need nymore food, steaks even with trimmed fat are hard to get down. How do u flavor your steaks ricky i dont have a ****ing barbeque so im stuck with pan grilled or baked.

[gsxr750]

Good job thus far! You should NOT be doing 181BPM cardio on a keto diet!!! This is very counterproductive. 120BPM MAX. Also keto sticks are pretty much useless if you're training daily. You will be burning ketones for fuel therefore less spill in urine don't waste your time. You also need to up your fats, also consider adding some egg whites to your whole eggs.

Going to read your whole thread now, but again good job.. just a few changes to maximize fat loss efficiency.

[JacktheThriller]

yea man the 181 was doing cardio at the previous level where i only went up to 130bpm. I had a asthma issue and i couldnt get a full intake or expelling of air this had to play a role in the heartrate. I am extremely unconditioned now and i am going to get my heart rate back to normal.
Do egg whites have fat or was that on top of adding fat?

I dont train daily i train 3x a week

[rickyboy36]

umm i had to sneak a spoonfull of peanut butter last night i was hungry but because i keep my steak meals till night and have 2 of em so after that meat im really digesting and i dont need nymore food, steaks even with trimmed fat are hard to get down. How do u flavor your steaks ricky i dont have a ****ing barbeque so im stuck with pan grilled or baked.

Well bro we dont really have many options on a keto diet.Ill flavor my steaks either with montreal steak spice(from clubhouse),Franks hotsauce,or just plain low calorie Ketchup(5cals a Table spoon).I also use salsa sometimes for a change.

[JacktheThriller]

yea ricky all i want to do is smother my steak in BBQ sauce lol

[JacktheThriller]

Bench 300x1

236pds this morning

[JacktheThriller]

Mixing up keto diet
based on lyle mcdonald's reccomendations
Metabolic Scrambling/Keto Diet

2500 Cals per active day 216g protein 30carbs 168g fat
2000 in nonactive 216g protein 30 carbs 114g fat
5000 cals on carb day 880carbs, 185g protein, 85g fat

aiming for 15pd loss in 6 weeks
carb day as necessary based on adaptation to diet ei slow metabolism, headaches etc

[JacktheThriller]

starting keto in full blast after in jan

any recommendations for training while pursuing weight loss is appreciated

315x5 Squat today PR and strength cycle goal

feel really good about that cycle

switched to incline bench for a change and my chest will feel it tomorrow

[JacktheThriller]

started keto yesterday

246 pds starting weight

[JacktheThriller]

236pds this morning one week til i cheat bought some waxy maize for cheat day post workout kinda excited about that

[519Muscle]

just bought some new shoes for lifting http://www.asicsamerica.com/PROD_PIC/FALL_2009/MEDPIC/J901Y_9093M.jpg

How much did u pay for those?? Where did u buy them?

[JacktheThriller]

bought em on ebay they were new for like 120-140$ can they are great btw i dont train in anything else anymore well worth the money

[JacktheThriller]

starting training with my bro tomorrow weight is still going down and is leveling down so im sure its not just water anymore. when i get to 220 ill post pics. Im much to fat right now to consider posting a shirtless pic lol

[Talo]

Making some good progress , good stuff.

[JacktheThriller]

did 20 rep squats at 155 and i have no endurance on keto every rep after 8 was so hard

[JacktheThriller]

carb up day heres whats being eaten

400g of dry whole wheat spaghetti with sauce
2packs of instant oatmeal
5.4 cups of v8 with 80grams of waxy maize
3 cups of dry brown rice
5 oz chicken
2 large tortillas
didnt make 900grams

846grams total

5000 cal day woah i am burning hot

[JacktheThriller]

234 today at midday

Been doing full body routines with my friend

20 rep squats
calf raise
ham curls
incline bench
hammer bench machine
pulldowns
rows
shoulders
out mother****ers

btw this is very taxing on keto i cant reccomend this workout to anyone on keto
pure exhaustion by the end

[JacktheThriller]

My Keto shake
3 raw eggs
2 scoops of whey
2 tbsp of peanut oil
2 tbsp of flax seed meal
water til top of mini blender
--------------------------
780 cals
67 grams protein
6 net carbs
7 grams of fibre
53 grams of fat
17 poly
20 mono
16 sat

[Talo]

So everything is going well ?

Training and diet ?

Weight ?

[JacktheThriller]

everything is solid talo

ive been told to back off the squats for a week by my chiro but i just maxed out/came close to passing out on my last squats

diet is consistent fluctuating 2000 to 2500 as planned and as needed

on track for my 215 goal of March 28th

[Talo]

Right on.

[JacktheThriller]

ahhhh broke diet with a caesar salad but it still qualifies as keto i just might be over cals for the day but ill make it up in the week, got midterms this week so ive been slacking on my gym time

[JacktheThriller]

had a family emergency that turned out to be small but living with my parents took me off diet so im in for another 2 week haul on keto to get me back in ketosis.

Im trying out the 5x5 program

Looks like this
WEEK 1
MON
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF

WED
squat 5x5
overhead press 5x5
deadlift 1x5
chinups 3xF

FRI
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF

WEEK 2

MON
squat 5x5
overhead press 5x5
deadlift 1x5
pullups 3xF

WED
squat 5x5
incline bench 5x5
pulldowns 5x5
dips 3xF

FRI
squat 5x5
overhead press 5x5
deadlift 1x5
chinups 3xF

going for 10 weeks on this i dont expect too many gains since im back on diet but im helping my training partner out since he is kinda new

im embarassed to say
247pds today

[Talo]

Did you make this 5x5 up or was this written somewhere already ?

How are your weight numbers going to go ?

Do you currently know what your 5RM is ?

[JacktheThriller]

this is from a 5x5 program, i would never just make something up stick with something that has a track record

dont know my max 5x5 just in the warming up stages of things right now 1-2reps off max x5

most excited to see my shoulder strength improve

[Talo]

I've done Bill Starr's 5x5 a few years back and loved it.

I would suggest you take one week and go in and get your max 5 for your squat , bench , deadlift and Overhead. This way you can do some calculations and get the most out of the program.

Worst thing you can do is rush it . If you hit your maxes to soon , they wont go up very much.

[JacktheThriller]

here we go again

got some newish exercise equipment Airdyne

on diet now

weight updates every mon

248.6pds as of mon

scale says 21% fat even if its not valid im assuming its reliable so will update on that as well

aiming for 35mins 6x a week for the first week and increasing the length every week

doing a 5x5 with my bud seems to be goin good

not concerned with upping my max as this is easy for me with even shitty training schedules

losing this fat for the last ****ing time

almost 7 years of weight cycling and fluctuation, up then down, then up and up and down, **** its time take some pics so you guys can tell me what a fat **** i am and give me some motivation

[JacktheThriller]

here we go

[Delt King]

I see the beer in the background dude lol!

[JacktheThriller]

yea its empties my roomie's, but from my gut you wouldn't know it

[M-Rods]

Hey Bro, when on keto you def want your workouts to be intense but short, the diet doesnt give you alot of endurance, and ive found my recovery takes a little longer, I use a pretty simple split for myself, Chest, Back, Shoulders, arms, off, off, repeat . Once my ankle heals up i'll move shoulders with chest and add leg day in, I'm in and out of the gym in 45-60 min. some of the training you're doing seems to be more of a mass bulding program (ie. 5x5's).

[JacktheThriller]

thanks rods

im just doing 5x5 to get a feel for it and to be consistant with my training partner

i dont expect poundages to increase much and will cut back if i notice recovery getting hindered

[M-Rods]

thanks rods

im just doing 5x5 to get a feel for it and to be consistant with my training partner

i dont expect poundages to increase much and will cut back if i notice recovery getting hindered


Awesome man, those workouts look nasty!!!! Remember the most important thing to listen to is your body!!!!!

Keep killin it man

:cflag

[JacktheThriller]

238 today

16.8% BF according to scale

this would mean on mon i had 248x21%=52 and 238x16.8%=40

well now i know that my scale isn't accurate at all. Apparently ive lost 12 pds of fat in 4 days lol thats the last update for BF pics every 2 weeks and ill let you guys weigh in

[JacktheThriller]

246.8 after carb up almost 2 pd loss for the week 175min of cardio last week

[JacktheThriller]

mon01/03/2010 SQUAT5x5 245 Bench Press5x5 210 Pulldowns5x5 200 Dips3xF4-4--4

[JacktheThriller]

developed some sort of sweat rash and getting small zits on my shoulders from all the cardio any recommendation for a good rash cream??

[MikeyFXD35]

238 today

16.8% BF according to scale

this would mean on mon i had 248x21%=52 and 238x16.8%=40

well now i know that my scale isn't accurate at all. Apparently ive lost 12 pds of fat in 4 days lol thats the last update for BF pics every 2 weeks and ill let you guys weigh in

If your scale is like mine it should tell you your water percentage, track both and compare when the water % is the same.

[JacktheThriller]

ok mike ill give that a try still think im going to have to mirror all the changes which are already evident

[JacktheThriller]

243.6pds today had to bump my cheat to yesterday instead of today just put front and back and no big differences to speak of. A little more development in the abdominal area where my belly currently resides.

[cyberfitnessguru]

nice lifting shoes! What'd those set you back?

[JacktheThriller]

$100 bucks on ebay

[JacktheThriller]

missed some training due to exams, hate it. Diet is going well no my water only fluctuated about 6 pounds so far but im on diet so im just gotta push through til sun then destroy some carbs

[JacktheThriller]

241pds this morning
-2 pounds from last week
Squat 285 5x5
Incline Bench 220 5x5
Pulldowns 230 5x5
Dip 8 - 5 - 3

112 mins of cardio this week

Pics next week Hopefully something you guys can comment on as i get leaner i will go for some full body shots. Front Double Back Double

[ironwill]

Shave bro, for the love of GOD shave!!!!:)

[JacktheThriller]

raised by wolves my man can't help but be hairy but i will shave my top just for you IW ;)

[JacktheThriller]

weight did not change 241 still, so annoying going to look over my logs and change as needed

2 week pics update

[JacktheThriller]

must have been sodium 239.6 today

[JacktheThriller]

sup fellas took a break from the diet for 3 days back on today for another 2 week stretch to kickstart more fat loss

Breakfast
2 eggs in shake
2 scoops whey
1 Tbsp on peanut oil
1 tbsp of flax meal, 1 tbsp of psyllium husk
Lunch
6 oz beef
cup of broccoli

[JacktheThriller]

summer and school and now im back as a regular poster better start logging again

weight: 275pds
height: 6'2
age: 23

MAX LIFTS:
Bench 335 x 1
Squat 315 x 4
bent over row 225x6
deadlift 505 x 1

currently giving connelly's bodyRx a shot in the strength phase


Dec 28 lift

Upright row: 95x15 105x10 115x8

Rear delt: 10 x failure x 3 (done with 2 sec pause in full contraction)

Pulldowns: 160x 15 200 x 8 220x 6

Bent over rows (underhand): 125x15 175x7 225x8 last couple reps had some body english, 6 were very strict at nearly 90degrees

overhead tricep extension: using single dumbell 80x15 90x10 95x 8 could have done more but no spotter today

tricep pushdown: triceps were very sore starting this exercise 50x10 50x10 60x7

back extention: bodyweight til exhaustion x 3

[Talo]

What's your gOal ?

[JacktheThriller]

goal is eventually 225 pds entering the maintenence cycle

Yesterday Dec 29

had to do my workout out of order and it was crushing

Calf Raise: 150x15 160x12 170x10

Leg Press: 450x15 540x15 630x15 710x10 800x8

Squat: 135x10 225x5 275x5 315x4

Straight Leg Deadlift: 135x10 225x10 270x5 just gassed

Leg Extention: done with pause in top position 130x10 150x10 170x8

[JacktheThriller]

JAN 2 2011!!

Decline Benchpress 135x15 225x10 275x8

Crossovers 30x10 35x8 35x6 done with 2 sec squeeze

Hammer Curls 50x8 50x8 50x6

Barbell Curls 85x12 105x8 115x6

Full sit ups til exhaustion x3

left shoulders out for today on P's advice save em for another day

also did 45min of light cardio on the aerodyne just out of bordome

[Roxy72]

In to follow along...keep going hard! Good luck with your goals this year...you can do this. :)

[JacktheThriller]

Squats: 135x8 225x5 275x5 315x4
Leg Press: 12 platesx10 14x10 16x10
Hamstring Curls: 95x10 115x10 125x8
Calf Raise: 150x8 150x10 150x14
Lunges: 45x20steps 45x20steps 45x15steps couldnt do another red in the face
barely made it in to my car great legs workout

[JacktheThriller]

Squats: 135x8 225x5 275x5 315x4
Leg Press: 12 platesx10 14x10 16x10
Hamstring Curls: 95x10 115x10 125x8
Calf Raise: 150x8 150x10 150x14
Lunges: 45x20steps 45x20steps 45x15steps couldnt do another red in the face
barely made it in to my car great legs workout

[JacktheThriller]

thought id post some pics for reference, this is where I failed last time trying to diet, this constant stuggle betweeen strength and fat, and lean and weaker. I dont know about you guys but losing weight is so much easier when im single. Feel like im dieting to meet the best possible girl for me, but now i got her so the motivation is lacking. What should i do to get some motivation, sign up for a contest?

[JacktheThriller]

got my motivation now lol gf and i booked a beach vacation to south carolina this summer, aiming for 215pds ill be weighing in every sunday

[JacktheThriller]

Feb 4, 2011

Diet is going well

6 days in 268 down from 274.8

post pics once my body looks acceptable for public speculation

[JacktheThriller]

Feb 6, 2011

On diet, morning weigh in 265.4, no cheat meal this week

so glad im dieting i only have one pair of jeans that still fit need to trim some fat off my ass

keep strong guys

[JacktheThriller]

dreaming about my carb up, i can feel the ketosis is set in, i feel like i can feel my metabolism waking up in the morning. So sluggish and 10 mins after being up just feels like my metabolism is running up to speed

[JacktheThriller]

weight update

fully loaded glycogen stores at 267.6

7 pounds o yea

[TopHatPlus]

hey, after looking at your beginning photos to these? the motivation should be your progress, thats what i do when i am at the gym doing anything, looking into the mirror while doing should presses and seeing all your muscles explode! it just gets me pumped!

Great progress!

[TopHatPlus]

hey, after looking at your beginning photos to these? the motivation should be your progress, thats what i do when i am at the gym doing anything, looking into the mirror while doing should presses and seeing all your muscles explode! it just gets me pumped!

Great progress!

[JacktheThriller]

dropped diet and gym work for almost 3 weeks, shot up to 275pnds

First day back

Bench 245X6
incline 80x6
flys 70x8
pushdown wide 60x10
pushdown close 60x10
dips bwx18

Diet is CKD only thing that I can do without staying

M1: isolate 25 grams 1tbsp nat PB, coffee with cinnamon
M2: 5 eggs
M3: 3eggs w 8-9 oz flank steak
M4: green salad and isolate 25grams
M5: 10oz chicken and brocolli
M6: isolate 25grams w crushed ice

Bought a recumbant bike for cardio. aiming for 500 cals daily.
HERE WE GO AGAIN.

[JacktheThriller]

id be concerned about your exploding muscles, you may want to get that checked out

[JacktheThriller]

272.6 today

[JacktheThriller]

so long time no posting, currently nursing a ****ed up ankle and a pulled hamstring got all the way down to 223 pds and then went off diet for the summer and now im 281pds

[Talo]

Thats a big gain since the summer.

[JacktheThriller]

probably 5:1 fat to muscle just terrible

[JacktheThriller]

Gotta start this again. Right now carbs in 283pounds

last night legs workout

Squat 385x3
Deadlift 455x2
Calf Raise 160x15
Leg extentsion 270x10
V squat machine 315x8
Jump Squats 95x10

And someone had the nerve to ask if I was finished with the rack lol I'll post periodically when my weight changes significantly

[JacktheThriller]

SUPPLEMENTS IM ON CURRENTLY

Fish Oil 30grams/day (take for anti inflammatory possible anabolic efffects (poliquin) no sides as of yet)
Mineral Complex Calcium/Magnesium/Zinc/D3
Multivitamin/ every other day (everyday my piss seems to excrete too brilliant a color lol = lots of waste)
Isolate Canadaprotein.com
the EC portion of ECA
Vitamin E 1200 I U (this cut my asthma medication down 50%)
Greens Once/Week (gives me extreme wood in the bedroom)
Leucine (6grams/immediately post workout good results in speeding recovery)
Melatonin 3mg 1hr before bed (this works so ****ing well and is $3 for 100 doses puts me out like a light)
Digestive enzymes + apple cider vinegar on heavy carb days

[JacktheThriller]

carbs in 279 pounds

[cog]

12 or 13 weeks to make up for last summer lol.