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stone-man-warrior · 4 years ago

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February 19, 2021: 9:48 am:

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Observation:

A series of events that led to an incoming call on my phone is worthy of note.

This email promotion from American Music Supply came in yesterday afternoon at 4:01 pm. The “01″ being of interest as a “perpetuation” statement.

Features Shure Wireless products.

This arrived at 8:21 am shortly after I went online with the computer. From Mariam Webster, Week in Review:

I was interested in “Kerfuffle” having seen Boris Johnson use that word in a Tweet last week or so.

Here, we get some insight from MW about “Kerfuffle”. They side-step “Kerfuffle”, and move over to “Kafuffle” in their explanation of word use historically in literary works.

So, I saw that the letter “R” had been taken out, in favor of the letter “F” for the spelling of a different word, explaned with obscure litterary reference where I see little association to Boris Johnson’s use of a different word, that is similar to “Kafuffle”.

I make assessment mentally: “There must be an “RF” frequency generator around here somewhere” I thought to myself.

I did that assessment about radio frequency, then looked at the ad for the sure products again, and clicked the link in the email to get to the page below that explains more about wireless transmitters made by Shure.

That is exactly the moment the phone rang, after seeing that Kerfuffle is not Kafuffle, and the difference is an “RF” re-arrangement, and is based on a Boris Johnson tweet, and was announced by MW, the source authority of all things “dictionary text”. As I accessed an advertisement about wireless transmitters, a call incoming from 541-641-7862 at 9:45 am, just at moment I accessed the Shure page from the AMS email promotion shown above, is notable.

The listed source area of the call. Means nothing.

Yoncala.

Must be a joke sent by Boris Johnson.

Boris playfully says: “I tire of this”, with that call.

Those words are made famously recognizable by a local attorney by the name of Christopher Mecca, who is known to say: “I tire of this” when he gets frustrated about things he loses control of.

Some observations I made about that Shure ad, includes that the grey color is both on the background and on the text, making a difficult read due to reduced contrast between text and background. Is a “Gamma Adjustment” statement, and is a “place where opposites meet” sort of statement with the use of the grey color. It’s complicated, you need to understand the Queen’s Black & White Television, and that it has a brightness, contrast, and volume knob, sometimes the reception is not quite right, and you have to smack it up side of the cabinet to make the picture more clear.

Sophisticated, but with only three knobs.

From there, we can talk about Joe Biden‘s fake bullshit rhetoric terror command language in that video speech this morning where “file cabinets w/replaceable locks and roller bearing drawers” is the message presented in the code.

Specifics about these two file cabinets are part of today’s Joe Biden terror speech.

“you have to smack it upside the cabinet to make picture satisfactory” ... part of the operational characteristics of the Queen‘s black & white television.

“Exchange “head” for “cabinet”, for a clearer picture and some Smack”

That is the Joe Biden message in his Twitter terror speech today.

There is more, But Joe is saying he wants another crew of terror assassins to come take a whack at me, and is offering some heroin to the successful assassins.

Here is the link to the Joe’s Happy Heroin Smack Hit Orders.

There is other stuff in there too.

https://twitter.com/StateDept/status/1362797657580838913

10:49 am:

These assholes are hijacking my computer again through the Norton Symantec internet security from Centurylink terror cell HQ, I suspect they source is at Grants Pass Community Church today, and is mobile terror hacker tools provided by Centurylink ISP.

Happened the moment I posted this Tumblr entry just now.

That pop up window about Dark Web is the hack, it has a bug built in and is disguised as a friendly reminder, Canadian style.

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11:09 am:

had to reset the digital signal amplification module, restart the computer and runs scans with the same security product that is being used to do the hacking into my computer, normally I would have swapped out the flux capacitor for a freshly charged one, but those are no longer available.

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It’s very clear that Christopher Mecca is in charge of today’s hit from Biden’s terror team (Ann Wilson at Amp Guru on Kauai Ranch).

Early this morning I saw someone wearing the Brown KKK Robe out side of my kitchen window at about 7:00 am.

I’ll wager that was Christopher Mecca.

He sometimes wears a orange hard hat, and that has a wireless guitar transmitter attached to the back side of the orange hard hat. They use that communication when iPhone blu-tooth comm devices are too risky.

Chris Mecca has/had an office at the Sears shopping center in Grants Pass nearby the La Burrita Restaurant where John Kitzhaber was killed in defense many years ago.

Chris Mecca is an attorney, but lives on the property owned by Grants Pass Community Church at the house where the pastor is supposed to live.

They are all pirates, the attorney is a terrorist, is the pastor.

Chris Mecca preferes to attack me from the Chapman County Courts terror cell at 3701 Russell Road. He is going to be upset about the death of his comrade County Court Judge Honorable Patrick Wolke last few days ago. Pat needs Chris to operate, and Chris needs Pat to operate. Pat is dead. That will cause problems for Chris.

Chris has a lovely Cannibal wife by the name of Kelly Mecca, she has worked at Ray’s Food Place for more than twenty years, capturing, torturing, killing, and then eating the vacationing tourist victims who visit this area for the great recreation that it offers. All of the local SDA who attend the Grants Pass Community Church are cannibals, they eat human meat. Sometimes the human meat is available at the Ray’s Food Place Butcher Counter if you know the magic words to get some of it.

There is a lot of poison gas already released in the neighborhood. The kind that makes blurred vision, and swollen and painful right leg conditions.

Please send help.

US Military is required, there are 50,000 terror soldiers in Josephine county alone, many hundreds of thousands more throughout the state of Oregon.

Bring your own hospital, those are occupied by the terror army here.

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5:48 pm:

Here is more about the Joe Biden Schnitzel German phile cabinet terror hit presented on Twitter earlier today:

This tweet generated from a Twitter Trend about a 27 year old (is “27 Club“ and is a shape, a “cube” or “container”)

This is the same as the keys that are in the phile cabinet in the ad above where I just read the information provided in the Joe Biden speech in order to know how to find the phile cabinet’s that were shown above and the other information contained outside of the Biden Phile cabinet for the Chris Mecca hit orders.

(think in terms of that report about terrorism I sent to the white house the other day, where I was provided with 2000 characters at the WH website to say my thing, not enough room to work with, so inclusion of external information provided with the links to this StoneMan Warrior account so they could be fully informed, and advised of the sophistaced nature of the terror reported, and pointed out the 911 Emergency Phone Service is controlled by terror army, does not work, and only brings assassins.)

That leads to anothet email from music industry, this one featuring Electrovoice Speakers sent later in the day today at 4:01 pm, 24 hours after that other email was sent with the Shure Wireless products.

When I click that and apply the clues in the “Key Tweet” (Mike Pompeo Keynote Speaker at the SXSW convention where Bernie Sanders showed up at the Boris Johnson Basketball Game, from Yesterdays “Iranian Terror Rental Service At US State Department, The Blinken Tugboat Tweet about a educational situation, all inclusive here along with my reports of terrorism ... that is why the file cabinets are necessary, and is why Dolly Parton was featured in news yesterday to say the “Statue of Limitations Timing is off” sort of message about carting away my belongings.

It’s complicated like that.

But, click the link as directed by Mike Pompeo disguised as Nicholas G, Riech in the Tweet shown above, do math, and here are the file cabinet drawers below symbolically, somehow.

The “drawers are removable from the cabinet” is part of the message, and is part of the Joe Biden instructions to kill me and take down this Tumblr account.

Give me an interview about terrorism, and I will gladly decode the rest of the comm in the speakers.

https://www.americanmusical.com/electro-voice-etx15sp-15-1800-watt-powered-subwoofer/p/ELE-ETX15SP

https://www.americanmusical.com/electro-voice-etx18sp-18-1800-watt-powered-subwoofer/p/ELE-ETX18SP

https://www.americanmusical.com/electro-voice-ekx15sp-15-1300-watt-powered-subwoofer/p/ELE-EKX15SPUS

https://www.americanmusical.com/electro-voice-ekx18sp-18-1300-watt-powered-subwoofer/p/ELE-EKX18SPUS

Joe Biden has it worked out where he is able to send out terror commands and hit orders that are hidden inside of coded information the is about his pedophilia preferences of little red headed girls, and, he still gets a pass on both the terrorism and the pedophilia.

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In the unlikely event there could be someone watching the baby other than me, be advised that I am waiting to see a Tweet from UK that says something to the affect of “upside down sterling”, “dead whale”, or maybe “sterling roll over” kind of Tweet. They already said “Sterling remains buoyant” night before last at Reuters UK. The is not a good thing for Britain, the sterling is metal, should stay under the water.

If the sterling goes belly-up in some way, that to me says the Guantanamo Bay Submarine in the Gulf of Mexico, a British boat, and maybe the other one at Pelican Bay in northern California,was sunk, caught, or are otherwise out of commission.

I’ve been poisoned with a variety of airborne gasses non-stop for the past week since I sent that report of terrorism to the White House, and I don‘t really want to do any more decoding work, I feel sick, my leg hurts real bad, and there is no help to stop the attack. Twitter is still Tweeting, and that tells me there is never going to be an end to the terrorism we face in USA.

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8:18 pm:

“Beyond Westlessness“

Remember what I was saying about “Bee in your Bonnet” is an SDA expression used for communincation between SDA terror cells to share “brainstorming” ideas, basically “Bee in Your Bonnet” is an idea, something that an SDA terror cell has used for capturing US Citizens, and works good, so they share their ideas with one another about what works, and what does not work I suppose is also included in Bee in Your Bonnet” SDA terror comm.

Here, the “Bee in Your Bonnet” announcement is presented on the header of the Twitter account featuring Joe Biden, a Seventh Day Adventist Cannibal and a Pedophile who seeming was released from federal prison, given a $1,000 suit to wear, and the keys to the White House as a gift from Britain to USA.

“Bee Yond” (do your own math, I tire of this)

Bugs Bunny at the White House. Bugs is funny, but he’s an asshole.

https://twitter.com/MunSecConf

That Presidential video I tried to link above won‘t play at any of the places it’s posted, if you did not see it live like I did, you won‘t be able to see it. In the background where Joe was standing while doing the speech, there were two objects, one on each side of him. The looked almost exactly like those two file cabinets I linked above, and is party how I was able to read the clues that led me there.

Joe mentioned “Democrat national Convention” in the speech he made. The statement was out of place, did not really fit in with the gist of the speech.

You can’t see it, because US State is suppressing it on Twitter.

Do you see that MSC logo in that header above?

Think about file cabinets (this tumblr account [email protected] is the file cabinet being referred to in the wake of the report of terrorism and request for help I sent to the white house on the 13th of February 2021.)

now look at this logo:

It’s a match.

Seagate makes hard-drives. It’s “Close enough for government work” for the match.

Seagate is a company that was hijacked early on in the terror takeover. When I was held captive in around 1998 - 2002 or so, I was forced to create design work, and had to use a “Seagate FreeAgent” hard drive that was brought each day, and taken away each day.

In 1998, I was storing files on a hard drive with 1.5 - 3 terrabytes of disc space.

That was way way way beyond what was publicly available at the time as far as storage space technology is concerned. That hard drive is used to do a lot of things, I made many of the logos for some of the so called “unicorns” as a result of being held captive and was told to store the work on that Seagate FreeAgent 1.5 - 3 terrabyte hard drive at a time when terrabytes were unheard of.

It does not make a difference. nothing I say here makes any difference only because there are no more national security people.

I cannot get any help. I need medical treatment, but there are no more real doctors, there are only terror soldier operative actors who pretend, they play role of health provider, and kill those who go to see a doctor.

That and Twitter is still tweeting.

no help will ever be able to do any kind of security work if Twitter remains active.

no doctors will ever be restored to the communities.

no one will stop the aerial poison gas from being release by the terror soldiers who use Twitter for commands to use the gas.

as more aerial gas is released by command on Twitter, the terror army will continue to draw people to the health providers with symptoms from the poison gas, while Twitter promotes the fake Corona Virus is the reason so many are getting sick, and going to see a doctor, but that is all bullshit designed to remind you every day, to go to see a doctor. There, everyone is killed. US Citizens go in the front door at the hospital, and a Canadian look-a-like comes out of the side door later on, using the name of the murdered victim citizens.

I am tired. I can barely see the screen, the gas is fouling up my vision, my circulation is poor, my leg is swollen, and I have coughing fits when the put the poison gasses into the house through the cracks around the doors and windows, laundry vent, chimney, and other places that all houses have available for inserting gas with pressure to poison people.

Since making that report to the white house, the gas attacks from outside has increased dramatically. The number of dead terror soldiers ratio per day that I have defended against has increased dramatically, and there is no signs of any helpful people.

I did not opened my front door to go outside yesterday or the day before at all. It’s too dangerous to go outside after asking the White House for help to stop mass murders in Oregon, and US and Global take over.

Earlier today shortly after that incoming phone call from “Yoncala” came in to my phone, a powerful jet airplane flew low and slow over my house, it was going south towards the Grants Pass Municipal Airport, which is about seven miles south of my house. That jet is the same kind of thing that happens when SAGClubMed Junket Jet comes each time, they always buzz my house first, then again usually on the flight out, typically after a three to four day mass murder festival that SAGClubMed Junket is about.

So, Junket Jet Flyover at about noon or so today is what also happened, it’s part of the “Joe Biden Staple’s Phile Cabinet Electrovoice State Department Iranian Tugboat Terror in the Mediteranian Sea Rental Service” that has been building momentum over the past three days.

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9:27 pm:

Here is a video part from ABC World news retweeted from the “Munich Security Conference” Twitter Verified Account:

There are the symbolic phile cabinets there.

What you need to do, is make assessment from the product descriptions at the link I provided for you above, about the Staple’s File Cabinets. Look at the keys that are in each one. See that one is “Aluminum, and one is “Metal”. Read about the removable lock that is replaceable, and see that they each feature bearing roller drawer guides. I don‘t recall seeing information about “Removable Drawers” but a removable/Replaceable Lock is specified.

Then, the Electrovoice Speakers, presented later on, are basically the same shape as the file cabinet drawers are. There are four speakers specified from instructions contained in that Trending on Twitter Tweet from “Nicholas G. Riech” (is Mike Pompeo, or Blinkin in disguise, or someone from “Amp Guru” terror cell) then see that those are the drawers. See that there are two sizes of speakers, 18″ and 15″, and there are two sizes of File Cabinet, 18″ and 15″ wide, “Letter & Legal”.

Look for other information throughout all of what I linked for you. I did not read the specifications for the speakers, I don‘t want to read about my own murder contract from the President any more than I need to for seeing that the hit order is present.

The hit order is present, and includes that this Tumblr account is to be “Carted Away with a hand truck”

https://twitter.com/ABCWorldNews/status/1362807660958089221

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9:47 pm:

We are at a point in USA where reporting terrorism to the US President to ask for help in a national emergency, is responded to with assassins sent from the White House to kill those who make such reports, and, to delete any evidence that a report was made.

This is not a new phenomenon.

If you read this account, there are other times when I sent reports of the same terrorism, to the White House, to Donald Trump, and the result then was a bomb at a doctor office that backfired and exploded the assassins and the bus they arrived in. February 7th 2017 I think it was, I explained it many times here on this account.

Further research would show that Barack Obama was also informed through the White House Contact Page, and, with hand written letter in the United States Postal Mail sent from the US Post Office at 97532 in Merlin where I hand carried the letter and sent it to the White House addressed to Barack Obama with registered or certified mail at a time when Joe Biden was Vice President. The same terrorism was reported then as now.

I called George W. Bush’s White House Phone number to report the terrorism back then also.

All of them have sent assassins to kill me, none sent any help, none did anything to stop the mass murders.

Hillary Clinton came to my home personally to kill me in around 2008.

I am tempted to challenge someone to report the same kind of terrorism to the white house, the kind that is real, that includes mass murder at the grocery stores in the day time with use of poison gasses.

Don‘t do it. You have to find another way, The US President’s don‘t do US national defense work, they do terror take over of USA work in league with Britain.

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February 20, 2021: 9:29 am:

Reminder: If nsa were to run across any Seagate FreeAgent hard drives, be advised that those old/new pre-release technology ones like the one I was forced to use, they look exactly the same as the ones the were made available at Walmart in around 2009. When you start it up, it makes a series of little lights that look somewhat like stars all arranged on the front panel. Also, those were “encryption“ hard drives. The way that works, is when files are stored, someone can make a password protected file that encapsulates the information to be encrypted, then, the encrypted information within that file is made invisible to anyone who browses the contents of the hard drive, and that is what the encryption is for. It’s a feature that makes a set of information completely invisible on the FreeAgent hard drive, without the password, no one will even know that such encrypted files are stored on it, and, without specialized disc annalists tools, no one can even know that any disc space is occupied by such encrypted files.

I’ll wager that Joe Biden has an array of SeaGate FreeAgent Encryption Discs filled with kiddie-porn edited with aboriginal down under BBC news Pence music, so, be advised of that.

Also, another reminder: Mike Pence is a Grants Pass Oregon former resident, maybe is real home town. Only very few people know that.

Barack Obama grew up in San Fernando Valley California, not Hawaii, not anywhere else, not where the publicly available information says he grew up.

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itsjaybullme · 7 years ago

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Contest Prep 101, Part 2

Per Bernal

If you are reading this now, I hope you have already read Part 1 of this series and successfully absorbed/processed all the information presented. In Part 2 we will simply be building on the foundation program (Weeks 12 to 9) so that progress is continuous and progressive. The goal of any contest-preparation regimen should be to manifest an improved physique every week by making small, painless, and highly strategic tweaks to your diet, training, and supplements so that your peak is timed perfectly for contest day.

STAY MENTALLY STRONG

Often the first four weeks of contest prep are the most difficult from a mental standpoint. Why, you ask? Well, that’s because after four weeks your body fat will be down, but it might not really show just yet on your physique. Because your skin has been stretched due to off-season weight gain (and, as I mentioned in Part 1, hopefully not too much weight gain), it is likely that it needs more time to adhere and “shrink-wrap” around your muscles. This can make you feel smaller and flatter (rather than more ripped) and leave you wondering, “What the heck is going on?” But I assure you, my friends, this is all a normal part of the process—and that if you stay on point, you will soon be rewarded greatly for your efforts!

DIET

Below you will find the slightly updated list of high-quality foods that can be included in your diet for Weeks 8 to 5 of prep, as well as a sample meal plan so you can see how to properly put things together. As we move along, more and more foods will be removed, and the macronutrient profile will be adjusted. This is to allow for continuous progress to take place every week right up till the show.

PROTEINS

96% lean beef, 99% lean chopped turkey meat, turkey breast, chicken breast, steak, egg whites, game meats, white fish, salmon, nonfat cottage cheese, protein powders (can be used for up to three meals per day)

CARBOHYDRATES

Brown rice, white rice, sweet potato, white potato, whole-grain bread, oatmeal, cream of wheat, quinoa, rice cakes, pasta, carb powder

VEGETABLES

All green and colored types

FATS

Walnuts, peanuts, almonds, avocado, olive oil, fish oil, flax oil, coconut oil, nut butters

DIET ADJUSTMENTS

For these four weeks of the program, 93% lean beef was replaced with 96% lean beef, 93% lean turkey was replaced with 99% lean turkey, fruits were removed from the carbohydrates list, and cheddar cheese was removed from the fats list.

At this point in the prep, it is time to lower overall fat intake, as well as remove fruit sugar (fructose). While fruit is very healthy, I have found that fructose is not an optimal carbohydrate when fat loss is the major goal. Additionally, cheddar cheese was removed so that greater focus is put on essential fatty acids.

Click "NEXT PAGE" for the meal & supplements plan >>

[pagebreak]

Per Bernal

SAMPLE MEAL PLAN

MEAL 1

P | Whey/casein protein powder mix (approximately 2 scoops)

C | Oatmeal (2.3 oz uncooked)

F | No added fats

MEAL 2

P | Chicken breast (6.4 oz cooked)

C | Brown rice (5 oz cooked)

F | No added fats

MEAL 3 (PRE-WORKOUT)

P | Tilapia (7.5 oz cooked)

C | Large mixed salad

F | Olive oil (1 tbsp)

MEAL 4 (POST-WORKOUT)

P | Whey protein powder (approximately 2 scoops)

C | White potato (10 oz cooked)

F | No added fats

MEAL 5

P | Top-round steak (6.4 oz cooked)

C | Sweet potato (4.1 oz cooked)

F | No added fats

MEAL 6

P | Casein protein powder (approximately 2 scoops)

C | None

F | Natural peanut butter (2 tbsp)

TOTAL = PROTEIN: 285g | CARBS: 165g | ESSENTIAL FATS: 28g

SUPPLEMENTS

Here is a list of very basic supplements proven effective (both scientifically and in the trenches) at promoting greater muscle retention, increasing strength and power, enhancing muscular endurance, and improving general health (worth considering when under the increased stress of competition prep).

CREATINE

BETA-ALANINE

BCAA

MULTIVITAMIN/MINERAL

FISH OIL

L-LEUCINE

In the next phase of prep, I will add two more supplements to aid in revving up the metabolism to further ignite the fat-burning process, while also increasing energy, focus, and vasodilation (the “pump”) during workouts. These will include:

PRE-WORKOUT

THERMOGENIC FAT BURNER

SUPPLEMENT ADJUSTMENTS

Personally, I do not favor pre-workout products that amp me up and overstimulate me, especially when I am also utilizing a fat burner. I prefer pre-workout products that contain ingredients that increase blood flow to the working muscles and provide a maximized pump. When blood flow is enhanced, there will be a greater delivery of nutrients, hormones, and oxygen directed toward the target muscles.

Some effective ingredients to look for when the goal is to maximize the “pump” are citrulline malate, beetroot extract, agmatine sulfate, red wine extract, and glycerol.

When it comes to fat burners, you must first make sure that your heart is healthy and that you can tolerate the stimulants often associated with these products. The goal is increased metabolism, fat burning, energy, and focus, without side effects such as jitters, racing heart, anxiety, or overheating. Research these supplements carefully and never use more than the label directs. If negative side effects occur and persist, please stop using that particular product. You cannot get onstage from a hospital bed!

Click "NEXT PAGE" for the workouts >>

[pagebreak]

MONDAY: WEEKS 8, 7, 6, & 5

CHEST

60-Degree Incline Dumbbell Press | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 2-3 min.

Smith Bench Press (to upper chest) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 2-3 min.

Weighted or Machine Dips | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.

Cable Crossover or Pec-Deck Flye | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/2/1 | REST: 2 min.

BICEPS

90-Degree Side Barbell Preacher Curl or Prone Incline Barbell Curl | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.

Seated Incline Alternating Dumbbell Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/1/2 | REST: 2 min.

Front Biceps Pose Upper Cable Curl | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2/1 | REST: 2 min.

FOREARMS

Reverse Barbell Curl | SETS: 2 | REPS: 1x 7-9 | TEMPO: 2/0/2 | REST: 2 min.

Single-Arm Dumbbell Wrist Curl | SETS: 2 | REPS: 1x 13-15 (per side) | TEMPO: 1/0/1/1 | REST: 2 min.

ABS

Cable Crunch | SETS: 1 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.

Lying Bent-Leg Hip Raise | SETS: 2 | REPS: 21-25 or max | TEMPO: 2/0/1 | REST: 2 min.

Lying Side Crunch | SETS: 1 | REPS: 26-30 (per side) | TEMPO: 1/0/1 | REST: 2 min. or max

TUESDAY: WEEKS 8, 7, 6, & 5

QUADS

Leg Extension | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2-3 min.

Barbell Squat | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 3 min.

Single-Leg Press | SETS: 2 | REPS: 13-15 (per leg) | TEMPO: 2/0/2 | REST: 3 min.

Single-Leg Extension | SETS: 2 | REPS: 16-20 (per leg) | TEMPO: 2/0/1/1 | REST: 2-3 min.

HAMSTRINGS

Lying Leg Curl | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.

Seated Leg Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/2/1 | REST: 2 min.

Straight-Leg Barbell Good Morning | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.

Adduction Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1/1 | REST: 2 min.

CALVES

Machine or Smith Standing Calf Raise | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/1/1 | REST: 2 min.

Seated Calf Raise | SETS: 2 | REPS: 1x 13-15, 1x 16-20 | TEMPO: 2/0/1/1 | REST: 2 min.

THURSDAY: WEEKS 8, 7, 6, & 5

LATS

Close-Grip T-bar Row | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Incline Two-Arm Dumbbell Row (palms inward) | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Seated Cable Row (underhand grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 3 min.

Wide-Grip Pulldown or Assisted Pullup Machine | SETS: 13-15 | REPS: 16-20 | TEMPO: 2/0/2 | REST: 2-3 min.

Stiff-Arm Pulldown or Pullover Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/1/2 | REST: 2 min.

LOWER BACK

Partial Rack Deadlift from Knee Height | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 1/1/1 | REST: 3 min.

Weighted Hyperextension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1/1 | REST: 2-3 min.

ABS

Weighted Incline Situp | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.

Hanging or Supported Straight-Leg Raise | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.

Cable Side Crunch | SETS: 1-2 | REPS: 21-25 (per side) | TEMPO: 1/0/1 | REST: 2 min.

FRIDAY: WEEKS 8, 7, 6, & 5

SHOULDERS

Seated Dumbbell or Machine Press (palms facing inward) | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Prone Incline Front Barbell Raise (shoulder-width grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Standing Dumbbell Side Lateral | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2 min.

Single-Arm Bentover Rear Lateral | SETS: 2 | REPS: 16-20 | TEMPO: 1/0/1 | REST: 2 min.

TRAPS

Close-Grip Barbell Upright Row | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/2 | REST: 2-3 min.

Dumbbell Shrug | SETS: 2 | REPS: 1x 10-12, 1x 13-15 | TEMPO: 1/0/1/1 | REST: 2 min.

TRICEPS

Incline Two-arm Overhead Barbell or EZ-Bar Extension | SETS: 3 | REPS: 7-9 | TEMPO: 2/1/2 | REST: 2 min.

Straight-Bar Pushdown | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Lying Single-Arm Dumbbell Extension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.

CALVES

Calf Press | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Single-Leg Seated Calf Raise | SETS: 2 (per leg) | REPS: 1x 13-15 | TEMPO: 2/0/1 | REST: 2 min.

REP-RANGE TRAINING

In the first installment of this series, I explained how it is vital to keep training with 100% intensity and drive during the entire contest- prep period, but also to vary your method of attack so that all your anabolic pathways are triggered in a cyclical fashion (every four weeks). We began by utilizing the “power” portion of my P/RR/S training protocol, which requires the use of heavy weight for lower reps, with slow eccentric contractions and explosive positives. Now that your body fat is down, cardio has increased, and calories have dropped, it becomes increasingly dangerous to force your joints to handle very heavy weights. So at this point we will switch to “rep range,” which will stimulate a different population of muscle fibers and ignite anabolism via varied mechanisms.

SPEEDING UP FAT LOSS

As with everything in a well-planned contest-prep regimen, cardio should be increased in small increments weekly to allow for a steady loss of body fat while retaining a maximum amount of lean muscle mass. With cardio sessions of 40-plus minutes, you have the option of splitting it into two halves. This would mean performing half the amount of required cardio in the morning before meal 1, and the other half in the evening, perhaps in between meals 5 and 6. Here is the cardio plan for Weeks 8 to 5.

8 WEEKS OUT

40 minutes on non-workout days and 20 minutes on workout days

7 WEEKS OUT

40 minutes on non-workout days and 25 minutes on workout days

6 WEEKS OUT

45 minutes on non-workout days and 25 minutes on workout days

5 WEEKS OUT

50 minutes on non-workout days and 25 minutes on workout days

FLEX

>> Click HERE for PART 1 <<

PART 3, Coming Soon!

from Bodybuilding Feed https://www.flexonline.com/nutrition/contest-prep-101-part-2 via http://www.rssmix.com/

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stenoodie · 1 year ago

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Too Good To Go Hauls - May 2023

My Too Good To Go Hauls from May 2023. #29surprisebags #customerservicefrustration #delayedresponses #somanyundervaluedbags

The hauls I got from Too Good To Go in May 2023 Download and use the free Too Good To Go app to help restaurants, grocery stores, and convenience stores save food from going to the waste for a one third of the original price. Here are my Too Good to Go hauls in May 2023 (29 surprise bags) from the Greater Toronto Area. Continue reading Untitled

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itsjaybullme · 7 years ago

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Contest Prep 101, Part 2

Per Bernal

STAY MENTALLY STRONG

DIET

PROTEINS

CARBOHYDRATES

Brown rice, white rice, sweet potato, white potato, whole-grain bread, oatmeal, cream of wheat, quinoa, rice cakes, pasta, carb powder

VEGETABLES

All green and colored types

FATS

Walnuts, peanuts, almonds, avocado, olive oil, fish oil, flax oil, coconut oil, nut butters

DIET ADJUSTMENTS

Click "NEXT PAGE" for the meal & supplements plan >>

[pagebreak]

Per Bernal

SAMPLE MEAL PLAN

MEAL 1

P | Whey/casein protein powder mix (approximately 2 scoops)

C | Oatmeal (2.3 oz uncooked)

F | No added fats

MEAL 2

P | Chicken breast (6.4 oz cooked)

C | Brown rice (5 oz cooked)

F | No added fats

MEAL 3 (PRE-WORKOUT)

P | Tilapia (7.5 oz cooked)

C | Large mixed salad

F | Olive oil (1 tbsp)

MEAL 4 (POST-WORKOUT)

P | Whey protein powder (approximately 2 scoops)

C | White potato (10 oz cooked)

F | No added fats

MEAL 5

P | Top-round steak (6.4 oz cooked)

C | Sweet potato (4.1 oz cooked)

F | No added fats

MEAL 6

P | Casein protein powder (approximately 2 scoops)

C | None

F | Natural peanut butter (2 tbsp)

TOTAL = PROTEIN: 285g | CARBS: 165g | ESSENTIAL FATS: 28g

SUPPLEMENTS

CREATINE

BETA-ALANINE

BCAA

MULTIVITAMIN/MINERAL

FISH OIL

L-LEUCINE

PRE-WORKOUT

THERMOGENIC FAT BURNER

SUPPLEMENT ADJUSTMENTS

Some effective ingredients to look for when the goal is to maximize the “pump” are citrulline malate, beetroot extract, agmatine sulfate, red wine extract, and glycerol.

Click "NEXT PAGE" for the workouts >>

[pagebreak]

MONDAY: WEEKS 8, 7, 6, & 5

CHEST

60-Degree Incline Dumbbell Press | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 2-3 min.

Smith Bench Press (to upper chest) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 2-3 min.

Weighted or Machine Dips | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.

Cable Crossover or Pec-Deck Flye | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/2/1 | REST: 2 min.

BICEPS

90-Degree Side Barbell Preacher Curl or Prone Incline Barbell Curl | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.

Seated Incline Alternating Dumbbell Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/1/2 | REST: 2 min.

Front Biceps Pose Upper Cable Curl | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2/1 | REST: 2 min.

FOREARMS

Reverse Barbell Curl | SETS: 2 | REPS: 1x 7-9 | TEMPO: 2/0/2 | REST: 2 min.

Single-Arm Dumbbell Wrist Curl | SETS: 2 | REPS: 1x 13-15 (per side) | TEMPO: 1/0/1/1 | REST: 2 min.

ABS

Cable Crunch | SETS: 1 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.

Lying Bent-Leg Hip Raise | SETS: 2 | REPS: 21-25 or max | TEMPO: 2/0/1 | REST: 2 min.

Lying Side Crunch | SETS: 1 | REPS: 26-30 (per side) | TEMPO: 1/0/1 | REST: 2 min. or max

TUESDAY: WEEKS 8, 7, 6, & 5

QUADS

Leg Extension | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2-3 min.

Barbell Squat | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/2 | REST: 3 min.

Single-Leg Press | SETS: 2 | REPS: 13-15 (per leg) | TEMPO: 2/0/2 | REST: 3 min.

Single-Leg Extension | SETS: 2 | REPS: 16-20 (per leg) | TEMPO: 2/0/1/1 | REST: 2-3 min.

HAMSTRINGS

Lying Leg Curl | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2/1 | REST: 2 min.

Seated Leg Curl | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/2/1 | REST: 2 min.

Straight-Leg Barbell Good Morning | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2-3 min.

Adduction Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1/1 | REST: 2 min.

CALVES

Machine or Smith Standing Calf Raise | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/1/1 | REST: 2 min.

Seated Calf Raise | SETS: 2 | REPS: 1x 13-15, 1x 16-20 | TEMPO: 2/0/1/1 | REST: 2 min.

THURSDAY: WEEKS 8, 7, 6, & 5

LATS

Close-Grip T-bar Row | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Incline Two-Arm Dumbbell Row (palms inward) | SETS: 3 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Seated Cable Row (underhand grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 3 min.

Wide-Grip Pulldown or Assisted Pullup Machine | SETS: 13-15 | REPS: 16-20 | TEMPO: 2/0/2 | REST: 2-3 min.

Stiff-Arm Pulldown or Pullover Machine | SETS: 2 | REPS: 16-20 | TEMPO: 2/1/2 | REST: 2 min.

LOWER BACK

Partial Rack Deadlift from Knee Height | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 1/1/1 | REST: 3 min.

Weighted Hyperextension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1/1 | REST: 2-3 min.

ABS

Weighted Incline Situp | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.

Hanging or Supported Straight-Leg Raise | SETS: 2 | REPS: 16-20 | TEMPO: 2/0/1 | REST: 2 min.

Cable Side Crunch | SETS: 1-2 | REPS: 21-25 (per side) | TEMPO: 1/0/1 | REST: 2 min.

FRIDAY: WEEKS 8, 7, 6, & 5

SHOULDERS

Seated Dumbbell or Machine Press (palms facing inward) | SETS: 2 | REPS: 7-9 | TEMPO: 2/0/2 | REST: 3 min.

Prone Incline Front Barbell Raise (shoulder-width grip) | SETS: 3 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Standing Dumbbell Side Lateral | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/1 | REST: 2 min.

Single-Arm Bentover Rear Lateral | SETS: 2 | REPS: 16-20 | TEMPO: 1/0/1 | REST: 2 min.

TRAPS

Close-Grip Barbell Upright Row | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/2 | REST: 2-3 min.

Dumbbell Shrug | SETS: 2 | REPS: 1x 10-12, 1x 13-15 | TEMPO: 1/0/1/1 | REST: 2 min.

TRICEPS

Incline Two-arm Overhead Barbell or EZ-Bar Extension | SETS: 3 | REPS: 7-9 | TEMPO: 2/1/2 | REST: 2 min.

Straight-Bar Pushdown | SETS: 2 | REPS: 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Lying Single-Arm Dumbbell Extension | SETS: 2 | REPS: 13-15 | TEMPO: 2/0/2 | REST: 2 min.

CALVES

Calf Press | SETS: 2 | REPS: 1x 7-9, 1x 10-12 | TEMPO: 2/0/1/1 | REST: 2 min.

Single-Leg Seated Calf Raise | SETS: 2 (per leg) | REPS: 1x 13-15 | TEMPO: 2/0/1 | REST: 2 min.

REP-RANGE TRAINING

SPEEDING UP FAT LOSS

8 WEEKS OUT

40 minutes on non-workout days and 20 minutes on workout days

7 WEEKS OUT

40 minutes on non-workout days and 25 minutes on workout days

6 WEEKS OUT

45 minutes on non-workout days and 25 minutes on workout days

5 WEEKS OUT

50 minutes on non-workout days and 25 minutes on workout days

FLEX

>> Click HERE for PART 1 <<

PART 3, Coming Soon!

from Bodybuilding Feed http://www.flexonline.com/nutrition/contest-prep-101-part-2 via http://www.rssmix.com/

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