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Just started another run this morning. Woke up early to hit the gym fasted. Weighed myself after my workout and only having drank 3 16 oz bottles of water before, during and after my workout.

After some stress this summer with a sleeping disorder and diagnosed depression, Im in the worst shape Ive been in since I started working out 3 years ago.

Body Stats
-Weight - 217
-BF% - 18.8%
-Muscle Mass - 83.3 lbs

Goals this run are to increase Bench and Deadlift strength and increase leg size with Squats. I also want to recomp eating ~2500 calories with 300+ grams of protein per day using E-Bol, protein, vitamins and minerals, Ultima, and some stims as needed. Im undecided on running EC for now. What do you think Rob?

Not including warmups

Squats
200x4, 200x4, 200x4

T-Bar Rows
+90x6, +90x6, +90x6

Standing EZ Bar Curls
75x6

Incline DB Curls
35x6

Preacher Curl
75x6

Kept the weights a little lighter than I should have. My biceps were a little soar from my last back/bi workout. Squats stopped at 4 because my form was breaking and Im really concentrating on my squatting form more than weight increase. I was happy that the weight felt light on my legs.

Thats a lot of protein for how little calories your gettin.You havin like a load of chicken breasts, whey protein etc and avoiding fattys meats or something?

DaCookie wrote:Thats a lot of protein for how little calories your gettin.You havin like a load of chicken breasts, whey protein etc and avoiding fattys meats or something?

shooting for lots of eggs and egg whites for breakfast and mostly grilled chicken or turkey for lunch and dinner.

first, have your sleeping problems/depression lifted? Sincerely hope so.

I would expect you to regain muscle mass quickly and perhaps even over-shoot it. The key though, is the sleeping/depression. Something I know all too well about now.

Let me know on those and I'll get to work..

RobRegish wrote:first, have your sleeping problems/depression lifted? Sincerely hope so.

I would expect you to regain muscle mass quickly and perhaps even over-shoot it. The key though, is the sleeping/depression. Something I know all too well about now.

Let me know on those and I'll get to work..

im still having sleep issues, but the new medicine im using is working with a low dose and it keeps me asleep the whole night whereas the ambien only knocked me out for a few hours.
as for the depression, i dont know what would have me depressed but 3 different doctors have said it to me. for the time being, im not really convinced.

Ok, the sleep issues are great news. Consistent sleep is definately a BIG bonus.

forgot to list my food yesterday. i had EC before breakfast/preworkout.

breakfast was a whole wheat bagel, 8oz of orange juice, and a banana

lunch was 2 grilled cheese

dinner was 2 grilled cheese and 2 mini reeses peanut butter cups

Man I wish I could use EC now... not with my anxiety issues though.

popped EC again this morning
breakfast was a wheat bagel and 2 tbsp peanut butter
lunch was an apple
dinner was a bowl of mac n cheese and 2 100 calorie kudos bars

breakfast was 2 small glazed donuts and 1 powdered donut (~570 calories total)

preworkout i took EC

snack was apackage of dunkaroos and some peanut butter crackers (~310 calories)

dinner was some baked ziti

Wide-grip Bench- 135x8
DB Shoulder Press- 35x8

Close-grip Bench- 135x8
DB Shoulder Press 25x8

Incline Bench- 115x5
DB Shoulder Press- 25x8

Decline Bench- 115x8
DB Shoulder Press- 20x8

Decline Skull Crushers- 45x10

Close-grip EZ Bar bench- 45x10

Overhead V-Bar Pushdown- 50x8

Rope Cable Pushdowns- 70x8

Some of the sets I held the weight until I could finish the reps. Incline Bench I lost control of the weight and couldnt press it back up so I ended the set.

Nice work man. Remember to balance all those presses with pulls though to ensure good shoulder health..

breakfast was poptarts and 2 bananas
snack/lunch was poptarts and a banana
dinner was some baked ziti