Hardc0rehardy5's summer shows prep log backed by LG Sciences

[DAVIDHARDY]

Thursday- bACK
Very good day today. I was dead set on setting a pr on rack deads...no pun intended lol. So I was going to go in there and not leave without pulling 655 for 4-5 reps. Well, I was feeling really good and decided to put 675 on there. So I got it no problem for 3 reps, and then, on the 4th rep, my damn strap broke, so I didn't have the straps for the rest of my workout. I thought that I'd be noticeably weaker in my other lifts, but suprisingly was not. I hope I can keep my strength for the duration of the prep.

0500- bceaa
0515-0545 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, t-911, formadrol
0900- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1200- 5.5oz chicken, tsp evoo, tsp clo, 4g fish oil, 2c broc
1500- 6oz 93 beef, tsp clo, 3g fish oil, 2c broc, t-911
1645- 1725 train 2x bceaa during training
rack deads 225x10 315x15 406x8 495x6 585x6 675x3...fuckin strap broke on the 4th rep!
1 arm db row 125x7/6
wide pulldowns 250x6/6
medium pulldowns 250x6/6
barbell row 225x5/4
plate loaded shrug thing 630x8/8
narrow chins 8/7
1800 4 eggs, 6 whites, formadrol
2030 6oz london broil, tsp evoo, 2c broc, 3g fish oil
2100 sleep i-gh-1

[DAVIDHARDY]

Friday- Shoulders

0500- bceaa
0515-0545 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0915- 5.5oz chicken, tsp clo, 3g fish oil, tsp evoo, 2c broc
1200- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1640-1710 train
leaning lateral raise 30x10 40x10 55x6 60x6
military press 205x3 185x4
arnold press 80x5/4
front db raise 50x6/6
bent cable laterals 90x6 100x5
bent db laterals 55x6/5
1800- 4 eggs, 6 whites, formadrol
2030- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
2130- sleep, i-gh-1

macros are the same as yesterday.

Well, I wont be doing the military pressing anywhere in my workout other than 1st any more. I like to move quickly, so I need to do them 1st to be able to handle my normal weights. Still, a great workout.

[DAVIDHARDY]

Saturday- Calves and abs

Not much today. Just a calve and ab day. Did a lot of running around and stayed up pretty late, so I had 3 shakes today. I got in my protein blend from trueprotein.com of 50/50 whey isolate/micellar casein. It's not bad, not really that sweet, but it's thicker and the casein keeps my full longer than the straight whey isolate did. I def recommend that blend for a dieting bodybuilder.

0715- bceaa
0730-0800 30 min treadmill
0820- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
1115- 2 scoops blend, tbsp olive oil, tbsp p husk, 4g fish oil
1415- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1715- another shake
1915-1930 calves/abs
1945 4 eggs, 6 whites, formadrol, t-911
2230- another shake
2315- sleep, i-gh-1

approximate macros
293p
112f
5c
2185 total cal

[AaronHeidebreicht]

How are you feeling so far on the Keto diet? I noticed your carb intake is under 10 g some days that insane, im not sure if I could even function on that(ha ha). The lowest I go is about 100 carb and I still feel tired on that, you got shredded though last year with the keto so keep it up man.

[DAVIDHARDY]

I feel great. I hit ketosis around Tuesday afternoon, so it's all smooth sailing from here out. I'd hate myself on 100 carbs, because I'd be having crazy blood sugar swings, but it's stead on keto. I probably get more carbs, but I ignore the carb content in eggs since I can't get an accurate number. Plus, when you add up the calories from 6 protein(24) and 5 fat(45), that's 70 right there, so there isn't any room for a carb in there, assuming those cartons are correct lol.

[DAVIDHARDY]

Sunday- arms

0800- bceaa
0815-0845 30 min treadmill
0900- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
1200- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1335-1425 train 2x bceaa during
close grip bench 135x15 185x10 255x5/5
ez bar curl 75x12 95x10 135x6/5
decline nosebreakers 135x5/4
incline db curls 55x6 60x4
reverse pressdowns 200x8 220x6
drag curls 95x6 105x5
db kicks 50x6/5
double bicep curl 120x5/4
hammer curls 70x7 75x5
1500- 7oz tilapia, 2tsp evoo, 3g fish oil, 2c broc
1745- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol, t-911
2045- 6oz london broil, tsp evoo, 3g fish oil, 2c broc
2145- sleep, 1-gh-1

approximate macros
236p
95f
20c
1879 total calories

only had 5 meals today

[DAVIDHARDY]

Monday- legs

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 5.5oz chicken, tsp clo, tsp evoo, 3g fish oil, 2c broc
1215- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
1510- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1635-1735 train e-911 prior, 2 bceaa during
SS1 leg extension 170x15 230x15 290x10/10
SS1 seated leg curl 130x15 170x15 230x6/6
front squats 255x5 275x4
kneeling leg curl 115x6/6
v-squat 450x6/5
lunges 205x6/6
sumo leg press 1180x6 1270x4
hacks 360x6/6
SS2 Abductors 200x15/12
SS2 Adductors 200x15/12
1800- 7oz tilapia, 2tsp evoo, 3g fish oil, 2c broc, formadrol
2030- 6oz london broil, tsp evoo, 3g fish oil, 2c broc
2100- sleep, I-GH-1

Wow, felt great today in the gym. Felt like shit all day, but I chewed up an E-911 before I went and it had me going apeshit. I was ready to rock within 15 min of taking it. I don't usually take stims, but I really needed the extra boost today, and it paid off.

[DAVIDHARDY]

Tuesday- Calves/Abs
0430- bceaa
0445-0515 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 5.5oz chicken, tsp clo, tsp evoo, 3g fish oil, 2c broc
1230- 6oz london broil, tsp clo, 3g fish oil, 2c broc
1515- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1800- 4 eggs, 6 whites, formadrol, t-911
1930-1945- calves and abs
2030- 6oz london broil, tsp evoo, 3g fich oil, 2c broc
2100- sleep, i-gh-1

Nothing much, more of a rest day than anything lol.

[DAVIDHARDY]

Wednesday- Chest

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1215- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1510- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk, t-911
1640-1725 train 2x bceaa
incline db press 55x10 75x10 110x5/4
incline db flys 65x6 70x6
weighted dips 135x4/4
hs wide chest 360x6 410x4
flat db press 115x4/3
1800- 5.5oz chicken, 2tsp evoo, 3g fish oil, formadrol
2030- 6oz 93 beef, tsp evoo, 2c broc, 3g fish oil
2115- sleep, i-gh-1

Felt decently strong, but my wrists were a little tender today. I tried to be a little cocky with the flat db presses at the end, but I only got a few reps with them. Oh well, I'll lighten up a little next time, if I do them.

[DAVIDHARDY]

Thursday- Back

0430- bceaa
0445-0515 30 min treadmill
0615 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol, t-911
0900- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1200- 6oz 93 beef, tsp clo, 2c broc, 3g fish oil
1445- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1630-1725 train 2x bceaa
rack deads 225x10 315x10 405x8 495x6 675x3 635x2
seated low row 250x7/6
wide puldowns 250x6/6
1 arm db row 125x6/6
medium pulldowns 250x6/5
t bar row 180x6/6
narrow pulldowns 250x5/4
plate loaded shrug 630x8 720x7
1745- 3 eggs, 8 whites, tsp clo
2015- 6oz 93 beef, tsp evoo, 3g fish oil, 2c broc
2045- sleep, i-gh-1

Just wasn't feeling it today, but I still tried to make myself go heavy; just didn't work.

approximate macros
293p
114f
15c
2260 calories