Hanks 3RD run going for the cut

beefcake66 · Post by **beefcake66** » Tue Feb 22, 2011 3:36 pm

I'm just about to hit cruise for a short duration and then take a shorter break and hop right into my 2nd full cut run...

Any chance I can be let in on a few little secrets in 3.0?? Rob or Hank! ? lol... I been hearing such rave reviews. I want my fat to melt off too, damnit! :p

Hank! · Post by **Hank!** » Tue Feb 22, 2011 4:29 pm

Lips are sealed until MixelRobelflick unleashes (protocols are much different)

scoooter · Post by **scoooter** » Tue Feb 22, 2011 4:33 pm

F'n pirats

Hank! · Post by **Hank!** » Tue Feb 22, 2011 4:51 pm

scoooter wrote:F'n pirats

Its the world now.

To give away the work for free and charge to get the support on the site is my solution

RobRegish · Post by **RobRegish** » Tue Feb 22, 2011 5:47 pm

Hank! wrote:
scoooter wrote:F'n pirats
Its the world now.

To give away the work for free and charge to get the support on the site is my solution

Has been suggested before.. Don't want to go down that road though if I don't have to, given everything you've given back to me.

I value these things. I live by simple rules..

This is one of them

Hank! · Post by **Hank!** » Wed Feb 23, 2011 7:32 am

Feast Day 32
Wed Feb 23

Sore a bit today, did higher volume yesterday ..seems my body misses formula!

Weight has been fluctuating latley sitting at about 265 right now but getting random comments people saying i look trimmer, though i have gained 5lbs

Breakfast
2 sccops whey ology
2x coffee

Snack Vasolate
Lunch
Plate of meat and salad

Was not going to workout ended up doing solid HIIT for about 35 minutes..

500 cals burned

now very hungry 3:46p

beefcake66 · Post by **beefcake66** » Wed Feb 23, 2011 8:18 am

scoooter wrote:F'n pirats

I hope that wasn't aimed at me.

Hank! wrote:Lips are sealed until MixelRobelflick unleashes (protocols are much different)

Fair enough

MixelRobelflick = excellent. t3FoF has a new alias haha

scoooter · Post by **scoooter** » Wed Feb 23, 2011 9:15 am

beefcake66 wrote:
scoooter wrote:F'n pirats

I hope that wasn't aimed at me.

Not unless your a Pirate.

Hank! · Post by **Hank!** » Wed Feb 23, 2011 10:07 am

beefcake66 wrote:
scoooter wrote:F'n pirats
I hope that wasn't aimed at me.

Hank! wrote:Lips are sealed until MixelRobelflick unleashes (protocols are much different)
Fair enough

MixelRobelflick = excellent. t3FoF has a new alias haha

A canadian pirate?

"Ehy you, you got bacon on that boot?, runnin lou ooover here"

RobRegish · Post by **RobRegish** » Wed Feb 23, 2011 11:46 am

scoooter wrote:
beefcake66 wrote:
scoooter wrote:F'n pirats
I hope that wasn't aimed at me.

Not unless your a Pirate.

Scooter's no pirate.

Far from it....

Hank! · Post by **Hank!** » Thu Feb 24, 2011 9:46 am

Feast Day 33
Thursday Feb 24

Sore today and sitting at a somewhat frustrating a 267.4lbs. I feel leaner and pants fit well so I am thinking has to be water weight or intra-muscler swelling from the sprints yesterday, and lifts monday/tuesday

Time will tell

Bfast 2x tbol trib, 1x shift, 2x erase, 6x fish oil, 10k iu vit d
coffee
2 scoops whey in water

snack
coffee
greek yogurt on scoop whey

lunch
tilapa, broccoli, spinach 2x KA, 2x tbol trib 1shift, 1 erase

snack
Whey in water

Prewo

Lit-up and 6 cbol creatine

Workout
FORMULA
Incline DB// Prone lat row ssets no rest
90x8x4/90x5 x 1 /// 2x45lbs plates x 10 x 5

Standing over head press 15lbs per side // bb shrugs
3 sets x 30 1 set 10 //4 sets 25 reps

db curls
20lbs x 30reps x2 sets , then 2 sets 15

tcp extensions rope
50lbs x 30 x 2, 2x 50lbs x 15reps

all i can say is OUCH pain ful pump

RobRegish · Post by **RobRegish** » Thu Feb 24, 2011 11:05 am

Old saying Hank and it's true..

"The clothes knows..."

Hank! · Post by **Hank!** » Thu Feb 24, 2011 4:47 pm

Getting touch of CNS burnout, but i absolutely smoked my arms and shoulders today..dang!

RobRegish · Post by **RobRegish** » Thu Feb 24, 2011 6:37 pm

Good man Hank!!