Starting Measurements
Thigh 21 inches
Calf 13.5 inches
Bicept 11.5 inches (unflexed)
Bicept 14 inches flexed
waist at belly button 33 inches
Chest at nipples 40.5 inches
weight 170
height 6’1"
Max deadlift 405
Max Bench 215
Max squat 260
SetsxRepsxWeight
Day one
Deadlift 3x3x335
Bench press 2x185 1x10x155
Dumbbell Shoulder press 1x10x35, 1x10x30 1x3x55
Incline crunches 3x10x10
Leg lifts 3x10x-
Hammer Curls 2x10x25 1x10x30
Rapid 10x10 (5 second break between sets) dumbbell deadlift.
10x10x40
Forgot my pull downs, I will do them tomorrow, did hammer curls. The rapid 10x10 killed me, its similar to tabata but no clock watching.
Feel tired, but feel good. A little like barfing.
Today I ate so far, 3 protein shakes, 1 dish of pad see yu (rice noodles, chopped beef, broccoli stir fry), double cheese burger, thick cut French fries
added can of chili man chili with beans, can of tuna, 4oz (dry) pasta, 4 table spoons flax seed oil. Another protein shake.
Today I ate so far, 3 protein shakes, 1 dish of pad see yu (rice noodles, chopped beef, broccoli stir fry), double cheese burger, thick cut French fries[/quote]
Log update, I just threw up most of what ate today. I hit my 7000 calorie goal, I think I needed to spread them out more, eating 3000 calories in 2 hours just didn’t work out this time. Kind of bummed, I think I’m going to take a couple days off of this experiment to recover then start back up fresh on monday. I might lower it to 6500 calories.
Monday Restarting my 11-t experiment
Using a push pull program
Did
3x12x- incline crunches with twist
2x6x185 deep squats
1x5x225 parallel squats
3x5x135 incline bench
2x10x30, 1x4x40 dumbbell shoulder press
1x4x50 one arm standing dumbbell shoulder press
2x10x50 triceps pull downs inward grip
2x10x50 triceps pull downs grip strait down
3 super sets
set one Bench 2x165, dips 10, flies 10x20, dumbbell press 10x20, close grip bench 8x45
set two Bench 3x165, dips 6, flies 10x20, dumbbell press 10x20, close grip bench 5x45
set three Bench 2x145, dips 3, flies 5x20, dumbbell press 5x20, close grip bench 3x45
Diet. Cheese burger, cup of cheese soup, 4 whey protein shakes, 2 cans tuna, egg drop ramen soup (ramen 3 eggs, spinich, broccoli)3.5 oz cottage cheese, 2 cups whole milk, small bag of trail mix (size unknown), 2 bacon egg and cheese buiscuts from and fried potato chucks and 20oz soda from hardees. I don’t think I made it anywhere near 7000 calories.
Day was super busy, was very tired today. Pulled a lat doing squats and took a couple aspirin.
Thursday
5x5x280 dead lift
3x10x110 face pulls
3x3x200 lat pull downs
3x5x75 dumbbell rows
1x-x- elbow planks, feet on bench
1x-x- side holds, feet on bench
1x10x30, 1x8x30 1x8x30 hammer curls
3x6x40 reverse grip bar curls
3x8x- ab roll outs
Tuesday
3x10x120 face pulls
5x5x105 incline bench
2x10x- pull ups
1x3x200 lat pull downs
2x-x- elbow planks feet on bench
2x-x- side planks feet on bench
3x10x50 Leg extensions
3x10x50 shrugs
3x6x70 bar curl middle grip
3x6x50 Dumbbell overhead triceps extension
What difference 11-t seems to be making.
I seem to be resisting over training as I suspected. I don’t wake up with that “nerves on fire” feeling that over training seems to induce. I also don’t feel exhausted all the time, I have not lost my appetite. I have also noticed a significant reduction in muscle tension and cramps. I have noticed no sexual side effects, positive or negative. I consider that last part a good thing.