A New Breed of Beast

[crader]

Are you competing in TX with Marc?

 

[BillFinkbiner]

Are you competing in TX with Marc?

No, plans have changed. I'm going to be doing the NANBF Gateway Naturals right here in St. Louis.

Derek wanted me to do some pre and post refeed pics so that he could make some adjustments to my refeed so that I stay fuller between refeeds.

These are from my Wednesday refeed. Black trunks are pre and blue trunks are post.

Pre

Post

Pre

Post

 

[BillFinkbiner]

Pre

Post

 

[BillFinkbiner]

Pre

Post

 

[BillFinkbiner]

4 WEEK'S OUT

Here's this week's stats update.

Last week's weight 179.5
This week's 178.5

Last week's BF% 5.8
This week 5.4

Last night was my new larger refeed and when I woke this morning my muscles were full and pumped.

Here are some pics

 

[BillFinkbiner]

 

[BillFinkbiner]

Here's a recap of Wednesday - Sunday

Suppliments are the same as always.

Diet is consistant. The only change I have made is using PB more often in place of Enova. I still use and think Enova is awesome, but the PB seems to keep me from flattening out as fast. Started tanning this week. I think it helps flush some of the excess water. I know it gets replaced, but a good sweat helps get my body temp up for cardio.

Speaking of cardio, I have started wearing a long sleeve shirt and sweats during LI cardio. Again, it helps me pour out some sweat.

I've also survived this first week of HIIT everyday. It will bring out my hams and glutes.

Wednesday training:

AM Cardio
5 min warm up 15 mins HIIT on stationary bike. 15 sprints at 14 15 LI at 10
30 mins backwards on True Strider Eliptical

PM Cardio
50 mins 9-12 incline speed 3 on treadmill

Thursday:
Squats
135x10 warm up
205x6
205x6
205x6
205x6
205x6

SLDL
245x6
245x6
245x6
245x6
245x6

BB Lunges
100x6
100x6
100x6
100x6
100x6

Hamstring Curls
100x6
100x6
100x6
100x6
100x6

Leg Extensions
160x6
170x6
170x6
170x6
170x6

Donkey Calf Raise
285x8
285x8
285x8
285x8
285x8

Seated Calf Raise
160x6
160x6
160x6
160x6
160x6

Posing: 1 round of mandatories

Cardio: 5 min warm up 15 sprints at 14 15 LI at 10
30 mins reverse on True Strider Eliptical
PM Cardio 50 mins 9 incline 3 speed on treadmill

 

[BillFinkbiner]

Just got back from cardio session #2. I switched things up today. My legs were pretty sore when I woke up, so I did my LI reverse eliptical this morning for 30 minutes. Then after work and a nap I went back in and HIIT up 15 sprints at14 with 15 LI at 10 on the sationary bike. Followed by 30 minutes on the treadmill 9-18 incline speed 3. This was day 10 of HIIT and I now can feel where the cuts and striations will be on my glutes. Something I've never been able to do before.

I then did some AbBench crunches. I say some, because I didn't count. I just kept going until I was done. Then it was my first set of leg raises since I got the hernias. I only did 30 so as not to push it. I then did 2 sets of 50 cable crunches wit 80 pounds.

It's been a few pages since I've posted my diet and supps, so here they are. These are consitant and straight up Cut Diet.

Wake up cocktail
2 scoops Xtend
2 scoops VasoCharge
1 scoop Primal Eaa
1 scoop Beta-Alanine (if your not using this, you don't know what you're missing)
1 scoop Glutaform
600mg Phosphatidyl Serine
4 Alcalean
4 Yohimbine HCL
2 Anagen/2 Fenotest
2 Cissus
2000mg VitaminC
50mg Zinc
1 Multi

Workout Nutrition (for non weights/cardio only days)
4 scoops Xtend
1 scoop Primal EAA

Post workout
4 Alcalean
3 Dialene4
2000mg VitaminC

Meals 1,3,5
1 Sesamin
2 Fish oil

Meals 2,4,6
2 Max CLA

Pre PM Cardio
2 scoops VasoCharge
3 Dialene4
4 Alcalean
4 Yohimbine HCL

2 Anagen/2 Fenotest Meals 2,4

Pre Bed
2 scoops Xtend
2 scoops Beta-Alanine
1 scoop Glutaform
2 scoops NitroCharge
2 Anagen/2 Fenotest
2 Cissus
3 ZMA
2000mg VitaminC

Meals 1,2,3
7oz Tilapia
125g Spinach or Green Beans
3tsp Enova
6.5oz Grapefruit (meal 1)

Meal 4
10 eggwhites
1 whole egg
2tblsp PB
6.5oz Grapefruit

Meals 5,6
3oz Tilapia
10 eggwhites
2tblsp PB
5oz Grapefruit

Hamstrings are starting to look sick and separated. Pecs are shredded. Gotta get them GLUTES!!!

 

[BillFinkbiner]

Thursday

Diet still tight and the usual. 49g P 15g F 7.5g C for all meals except Meal 1 which gets 22.5g C.

Supps are the usual with of course my post workout drink of 2 scoops Xtend/1 scoop Glutaform/1 scoop Creaform/2 scoops Beta-Alanine

Today was legs and to say they are a bit fatigued from all the interval sprints would be an understatement. Today was all about form and high reps

Squats
135x15
140x15
140x15
1These were DEEP and continous tension

SLDL
165x15
170x15
170x15

Leg Curls
80x15
80x15
80x12

BB Lunges
70x15(each leg)
70x15
70x15

Extensions
120x15
120x15
120x15

Psuedo Donkey Calf Machine
255x15
255x15
255x15

Seated Calf Raise
90x15
100x15
100x15

No post workout cardio today as I had to make my massage appointment.

PM started with some tanning really got a good sweat going which was needed as my legs were SORE.
Posing 4 rounds of mandatories 2 runs of routine. Sweating my ass off.

Cardio: I was going to skip the HIIT tonight. My hams and quads were screaming, but by the time I got done posing all the True Strider elipticals were being used. I took it as a sign and got on the bike and CRUSHED some HIIT. The usual 5 min warm up 15 sprints 15 LI intervals. By the time I was done the True Strider was open and I did 30 mins in reverse.

Here's some shots from posing.

 

[BillFinkbiner]

One for The Beast

And one for The Machine

 

[BillFinkbiner]

I just got my new training program from Derek. Tomorrow everything changes. I am chomping at the bit to rock the new Pull/Push Load/Volume program. Since I have more time now, I asked him to design me a program to bring up my lower lats and lat width. I feel this will add to my lines and symmetry. Of course legs are going to be hammered as well. Gotta get that X-FRAME!!!

But this is what Monday looked like.

DB Incline Press
3x60x10

Flat DB Press
60x8
60x6
50x10

Incline DB Fly
3x35x10

Pushups
28

AbBench Crunches
200

My chest was THICK and SWOLLEN. I was surprised since I was pretty flat on the way to the gym. I did this workout in about 25 minutes which definately helps the pump. Still hit some poses between sets.

PM
HIIT you know it baby!!!
5 minutes warm up 15 sprints at 14, 15 LI at 10
20 minutes reverse True Strider Eliptcal

1 Round Madatory poses. Gotta take this to a new level of intensity and focus. The competition at the OCB Midwest States is going to be top notch and FIERCE

 

[BillFinkbiner]

Here's Tuesday's recap aka

THE TRIUMPHANT RETURN OF DEADLIFTS

Pull Load Day

Deadlifts
135x10 warm up
225x10 warm up
3x275x8
These felt F'N GREAT!!! Deads give me a full body pump. I didn't know how my body would react due to the hernias, but they were fine. I will definately be going heavier next Monday which will be my Pull Load day.

Wide Grip Pullups
8
+10x8
+10x7

Bent Over Rows
3x185x8
Form on these was exceptional today. I really felt it in my lower lats

BB Shrugs
275x6
275x5
275x5
225x10
Even though I use straps, the grip on my left hand kept giving out; weird and frustrating.

BB Curls
3x80x8
Again great form today.

Posing: 2 rounds of mandatories

Cardio
HIIT
5 min warm up 15 sprints at 14, 15 LI at 10
30 mins reverse True Strider Eliptical.

PM Cardio
40 mins 9 incline speed 3 on treadmill

Today's lifting had me looking JACKED!!! Legs are slicing up and vascularity is getting more pronounced on upper body and qauds. Lower legs and calves are thick with veins.

Wake up cocktail
1 scoop Vasocharge
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 scoop Beta-Alanine
2 Cissus
2 Anagen/2 Fenotest
4 Alcalean
4 Yohimbine HCL
2g Vitamin C
50mg Zinc

Pre Workout
2 scoops VasoCharge
2 Scoops Xtend

Workout Nutrition
6 scoops Xtend
1 scoop Primal EAA

Pre Cardio
4 Alcalean
3 Dialene4
2g Vitamin C

Post Workout
2 Scoops Xtend
1 Scoop Primal EAA
1 Scoop Glutaform
1 scoop Creaform
2 scoops Beta-Alanine
2 Anagen/2 Fenotest

Pre PM Cardio
3 Dialene4
4 Alcalean
4 Yohimbine HCL
2 scoops VasoCharge

PM Cardio
4 scoops Xtend
1 scoop Primal EAA

Meals 1,3,5
1 Sesamin
2 Fish oil

Meals 2,4,6
2 Max CLA

Meal 4
2 Anagen/2 Fenotest

Pre Bed Cocktail
2 scoops Xtend
1 scoop Glutaform
2 scoops Beta-Alanine
2 scoops NitroCharge
2 Cissus
3 ZMA
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
9 eggwhites
1 whole egg
3oz Tilapia
2oz Avacado
1 1/3cups spinach
6.5oz Grapefruit

Meal 2
14 eggwhites
1 1/3cups spinach
2tblsp PB

Meal 3
7oz Tilapia
12oz Asparagus
2tblsp PB

Meal 4
14 eggwhites
2tblsp PB
6.5oz Grapefruit

Meal 5
7oz tilapia
1 1/3 cup spinach
3tsp Enova

Meal 6
7oz Tilapia
1 1/3 cup spinach
3tsp Enova
6.5oz Grapefruit

 

[BillFinkbiner]

Alright, lots of workouts to recap. Again, I am on my new training program designed by Derek. The focus is on legs of course and my lower lats and lat width. My upper back is in good shape, but my width is lacking and the line from my upper lats to lower gets broken.

I've added two more supps to my arsenal. Primaforce Pure ALA and Lean Green. Both are potent ati oxidants. As I get leaner and the weather gets cooler, I need to stay healthy. They also both aid in fat loss. ALA helps with shuttling nutrion into the muscle cells rather than fat, and green tea is a potent fat burner.

Diet is Cut Diet 2500, but most days is closer to 2200, because of my hernias. I can't eat as many veggies as I'm supposed to when I'm working, too much internal pressure while on my feet for eight hours. The hernias do not bother me while training so it's all good.

Thursday's training:
Push Load Day
BB Bench Press
135x10 warm up
175x6 warm up
205x6
205x5
205x3 pause x1

Standing Military Press
115x6
115x6
115x5
I do these the old school way. Standing, straight back, no lean, all delts and tris.

Decline CG Bench Press
185x6
185x4
175x6

Dips
10
+10x7
+10x8

AbBench Crunches
300

Posing 1 round of Mandatories

Cardio
5 min warm up 15 mins HIIT on stationary bike 15 sprints at 14, 15 LI at 10
30 mins revrse eliptical
PM Cardio 40 mins treadmil 9 incline 3 speed

Friday's Training
Pull Volume Day

T-Bar Rows
50x15 warm up
100x12
125x12
125x12
I haven't done these in FOREVER. They felt great. I use 25 pound plates for more range of motion.

Wide Parallel Grip Lat Pulldown
125x12
130x12
135x12

Medium Parallel Grip Seated Cable Row
180x12
180x12
180x12

Straight Arm Pulldown
110x12
120x12
130x12

DB Shrugs
90x12
90x12
90x12

Behind the Back Smith Shrugs
275x12
275x12
275x12

DB Curls
30x12
30x12
30x12

Hammer Curls
25x12
25x12
25x12

Cable Curls
70x12
75x12
80x12

Posing 2 rounds of mandatories

Cardio 5 mins warm up 15 mins HIIT on stationary bike. 15 sprints just like yesterday
40 mins reverse eliptical

Saturday
Legs VOLUME Day

Leg Press
250x20 warm up
450x20
500x20
525x20

Front Squats
100x20
115x17
115x16

Extensions
120x20
120x16
120x15

Leg curls
70x20
70x17
70x15

DB Lunges
35x15
35x15
35x15
Had a nice little dry heave during the second set.

Smith Standing Calf Raise
140x15
140x12
140x12

Seated Calf Raise
100x20
100x20
100x20

Posing
1 round of mandatories

Cardio
You guessed it HIIT on the Stationary bike. 15 sprints. I was sure that these would be impossible today, but I was wrong. Posing helped my legs recover a bit. The first few sprints weren't as fast as usual, but about 1/2 way in the speed picked back up.
15 mins reverse eliptical

BUSY night at work, so it should equal a PM Cardio session. I drank about 8 scoops of Xtend through out my 8 hour shift.

This week ROCKED!!! I love my new training, and the Cut Diet is not a diet to me, it's what and how I eat. I feel as though I've gained a bit of lean mass this week, but the scale and pics will tell the tale

 

[BillFinkbiner]

NEWS FLASH

Then NANBF has ruled and I am ALLOWED to compete in the Gateway Naturals!!!!!!!!

I had thought they would not allow me to compete, but since it has almost been the full year since I've used estrogen blocker, (it's got an X in the name but no numbers), and since I in no way used it to prepare for the contest, and live a total DRUG FREE LIFE I can compete.

I went to Marc, Derek, and Semper27 for advice and they all agreed that I will be ready in 11 days. My main goal was of course to do the Clash and bring a drastically improved physique to the stage than I did in June. I am confident that I have made those drastic improvements. Now it's time to get ready to be onstage. I'm going to have to pose my glutes off to make sure I have the stamina. As of now I will be dropping the Yohimbine HCL. It is know to cause some water retention and I naturally carry more water than I would like.

After I finish this meal of Tilapia, asparagus and macadamia nut oil, it's back to the gym to tan, POSE, and do probably an hour on the treadmil. My glutes are close to coming in anyway, so why not see if it can healthfully be done in 11 days.

I've been learning from the best about how to set your goals high and acheive them.

TEAM SCIVATION BABY!!!!!!!!!!!!

 

[BillFinkbiner]

Here's Monday and Tuesday's training.

Monday: Pull Load Day

Deadlifts
135x10 warm up
225x5 warm up
275x8
285x8
295x9
Tweaked my back a bit on the first working set, but only enough to make me extra concious of my form.

Pullups
8
7
6

Bent Over Rows
185x8
185x8
185x8

BB Shrugs
275x8
275x8
275x8

BB Curls
80x8
90x6
90x5

Posing: 1 round of mandatories

Unfortunately one of my co workers was sick and I had to pull a 10 hour shift at the Diner. I didn't get home until 1am and was beat. No cardio on Monday. I was NOT happy about having to work so long. It makes me crazy to think that I can sleep 5 hours a night, train HARD for 3 hours a day and be on a caloric defecit, but still make it to work and stay healthy. The alkaline nature of the Cut Diet and of course the glutamine product of the year, Xtend, help immensly.

Tuesday: Push Volume Day
Incline Smith Press
135x10 warm up
175x12
175x11
175x7.5
I haven't done these in 2 years. I did them Serge Nubret style, extra wide grip. My hands were touching the collars on the outside of the bar. This provides MUCH MORE pec isolation and almost no delt or triceps work.

Decline Smith Press
175x10
175x10
175x11
Extra wide grip on these as well

Incline Cable Flys
40x9
45x5 x 35x5 forgot to lower the weight when I put on the 5 lb plates
35x8

Cable Cross
40x12
40x12
50x12
At this point my chest was skin bursting swollen. I had never had a pump like this before.

DB Shoulder Press
40x12
40x12
40x10

DB Laterals
25x12
25x12
25x12

1 Arm Cable Laterals
30x9
20x12
20x12

Skull Crushers
45x15
55x12
55x10

V-Bar Pressdowns
120x12
120x12
120x12

Posing 1 round of mandatories
PM 3 rounds of mandatories

Cardio HIIT 5 min warm up 15 sprints at 14, 15 LI at 10
30 mins reverse eliptical

PM 30 mins reverse eliptical

AbBench crunches
100
100

Seated Twists
50 each side

I tanned before posing and by the time I was done I was pouring with sweat. Then while doing cardio I decided to wear sweats and a long sleeve shirt to keep my body temp high and hopefully aid in thermogenisis. I of course drank my 4 scoops of Xtend and 1 scoop of Primal EAA.

When I got home I stepped on the scale and weighed 177.5, as opposed to my Sunday morning cold empty stomach weight of 178.5. This just shows how much water I am holding. No worries though. The rest of this week will be HIGH INTENSITY!!! I'm not at all worried about muscle loss. I've got my Xtend, Primal EAA, and am still eating a lot of Cut Diet Calories. I will be taking Lean Green with every meal as I find it gives me a great thermogenic reaction.

 

[greenwing7]

bill can you PM me with some info on where this contest will be at I am right on the other side of the river and would love to see if I could make it out for the contest
thanks

 

[BillFinkbiner]

As I've said over the last few weeks, I have been feeling my hernias a bit while waiting tables, so to counter that I have dropped my veggie intake to take up less space in my abdomen and therefore have less pressure. A big meal like my refeed is fine, because it's right before I go to bed and on my days off I don't feel them becasue I'm not on my feet.

Here's Wednesday's meals
Meals 1,2,3
7oz tilapia
5oz asparagus
3tblsp Enova

Meal 4
7oz tilapia
2tblsp PB
6.5oz grapfruit

Meal 5
3oz tilapia
10 eggwhites
2tblsp PB
6.5oz PB

Meal 6
REFEED
12oz asparagus (this is difficult for me to get down lots o'veggies)

1 1/4 dry cups oatmeal
3/4tblsp honey
18 almonds
2tblsp raisins

12oz sweet potato
2tblsp PB

Supps
Xtend
Prinal EAA
VasoCharge
Cissus
Phosphatidyl Serine
Anagen
Fenotest
Sesamin
Fishoil
Creaform
Glutaform
CLA
ALA
Lean Green
Taurine
Multi
Alcalean
Dialene4
ZMA

Yes it's a lot of supps, but I'm putting the hammer down and need all the Extra help I can get.
Training
Legs Load Day
Squats
135x10 warm up
185x8
205x6
205x5

Seated Calf Raise
170x6
160x8
160x7

SLDL
3x225x8

PM Posing/Cardio
3 rounds of mandatories 1 30 second hold of front relaxed emphasis on flexing legs HARD. This is my weak point as far as stamina. Most of the time onstage is in the front, or with the legs posed the same way. This can be brutal. I have to pose my legs HARD to have the separations show deeply

Usual HIIT 5min warm up 15 sprints at 14, 15 LI at 10 on stationary bike
30 minutes reverse eliptical. I hit this HARD. Not so much LI, but a good intense session with some long fast paced sections. I did not plan this, it just happened. I looked down at one point with 12:02 left on the clock and just kicked it into overdrive. The whloe time telling myself that it was 12 minutes and two seconds to acheive greatness.

I did the eliptical wearing sweats and a long sleeve shirt witha towel over my head. I was POURING with sweat. I think the elevated body heat helped push me to another level. I reall concentrated on feeling both the HIIT and Eliptical in the glutes. Gotta get MUCH more defintition back there.

Before I went to the gym for posing and cardio I weighed 180.5. During cardio I drank 25oz of Xtend/Primal EAA and after I drank 33oz of Smart Water. When I got home I weighed 179. Again, I feel as though I'm holding a lot of water. I know that next week that will all go away with the Cut Diet water protocal, but if I can jumpstart it I will.

I still have a bit of lower ab fat that I want to obliterate in the next few days.

9 days left. Nine more days to work toward greatness

 

[BillFinkbiner]

Here's a bunch of training recaps

Friday Push Volume

Extreme Wide Grip Incline Smith Press
135x15 warm up
165x15
155x13
145x14

Extreme Wide Grip Decline Smith Press
3x155x15

Incline Cable Flys
30x15
30x10 pause x5
30x10 pause x4

Cable Cross
3x40x15

DB Shoulder Press
40x15
40x13 pause x3
40x8 pause x7

DB Laterals
3x25x15

1 Arm Cable Laterals
3x30x15

Skull Crushers
55x15
55x14 pause x3
55x7 pause x5 pause x3

V-Bar Pressdowns
120x15
120x12 pause x3
120x12 pause x5

AbBench Crunches
3x 100
Seated Twists
3x50

Posing 1 round mandatories

Cardio
HIIT 5 minutes warm up 15 sprints
30 mins reverse eliptical

Saturday
Legs Volume

Leg Press
250x25 warm up
2x450x20
450x25

Front Squats
3x105x20

Leg Ext.
120x20
120x15 pause x5
120x16 pause x6

Leg Curls
3x60x20

DB Lunges
30x20
30x15
30x16

Standing Calf Raise
140x18
140x15 pause x6
140x14 pause x7

Seated Calf Raise
3x110x20

Posing 1 round of mandatories

Cardio
HIIT the ususal 5 min warm up 15 sprints 20 mins total. I thought there was no way I could do right after the leg workout above. I got on the bike and warmed up and still didn't think I could do it, BUT I DID!!!! Midway through, I was sprinting as hard as ever. If you want it, you'll damn well do it!!!

15 mins reverse eliptical

Sunday
Walked Red for 45 mins
Posing off and on all day

Monday 5 DAYS OUT
Legs

Leg Press
250x25 warm up
2x450x20

Front Squat
105x15
110x15

Leg Ext.
130x20
130x18

Leg Curl
80x20
80x15

DB Lunges
2x30x15

Standing Calf
140x16
140x12 pause x4

Seated Calf
2x110x20

Pm
Posing 4 rounds of mandatories and individual pose work
1 round of routine
Cardio
40 mins treadmil 3 speed 9-6 incline

Diet is on point with less veggies to make room in my abdomen for ALL THE WATER.

3 gallons on Sunday
2.25 gallons on Monday

Supps are the same, except 99mg potasium every 4 hours
No more Anagen, I'll miss you

 

[BillFinkbiner]

There has been a lot of heavystuff going on over the last week and last night was no exception. I've also been working during this peak week, as opposed to taking it off like I did this Summer. For the last couple of days I've had to dig deeper than ever to get up an pose and back to the gym for my evening cardio. Been taking some mandatory DEEP naps. I would not be able to do this with out my Xtend/Vasocharge. I get up in the morning and slam 2 scoops of each. With in 10 minutes the fog is shaken off and I am ready to ATTACK my workouts. Again I've learned that I'm capable of more than I've been doing. Something about the last 2 weeks before a show raise my workout intensity exponentially. This is the intensity that EVERY WORKOUT MUST HAVE!!!!! It doesn't matter is it's prep or bulk.

I get off work take a nap and am still beat. Then I drink 2 scoops of both Xtend and VasoCharge, and BAM time to pose and do cardio.

Finally done with adding salt to meals. Last prep I think I used too much. This time around I used less and switched to sea salt. I'm already dropping water and tightening up considerably. Been doing the B6/Dandelion/Uva Ursi/caffine. It is working much better this time around. I can't wait until next prep when Scivation releases it all in 1 capsule. Potassium is at every 2 hours.

These are from tonight's posing practice. Sorry Joe, no tan until tomorrow. Last time I did it all week, and showered/shaved most of it off everyday.

Need opinions on this front dbl bi compared to the way I normally do it. Tell me which you think is more effective.

 

[BillFinkbiner]

 

[BillFinkbiner]

 

[BillFinkbiner]

 

[BillFinkbiner]

My contest was this last Saturday. I won the Submasters class and took 4th in the Open Tall.

Here's some pics from the open tall.

 

[BillFinkbiner]

 

[BillFinkbiner]

Here's Monday's recap. This is my deload week. I'm only doing 2 sets per exercise and trying to only go to about 85% intensity, but I usually forget and still hit it HARD.

Diet is right back on the Cut Diet. The only difference is more food choices and the choice of a refeed or cheat every 3rd day.

Monday's Diet
Meals 1,2
7oz tilapia
3oz asparagus
3tsp Enova
4oz grapefruit

Meal 3
14 eggwhite
2tblsp PB
6.5oz grapefruit

Meals 4,5
7oz Salmon
1tblsp Almond Butter

Meal 6
30g WPI (had a sample from this weekend)
2tblsp PB

I am surprisingly not hungry and not craving carbs at all. The hardest thing is to not binge on PB.

Supps
Xtend
Primal EAA
VasoCharge
Dialene4
Sesamin
Max CLA
Fish oil
Pure ALA
Cissus
ZMA
Taurine
Lean Green
Alcalean
Glutaform
Creaform

Training
Pull Load Day
135x12 warm up
225x8
275x8
315x3 I know I'm supposed to be backing off, but wanted to try it. I decided against pushing it though and stopped at 3 reps.

Pull ups
2x8
These have been hurting my left elbow. I might have to change grips, or switch to heavy pulldowns

Bent Over Rows
2x185x8 Form and feel. Great squeeze.

BB Shrugs
2x245x8

BB Curls
70x8
80x8

AbBench Crunches
100
Olblique Style
20 each side

HUGE PUMP today. Looked like I was still ready to step onstage. I'm looking for photographers to get some new headshots and I'll also take some fitness/physique shots as well, so the goal is to stay LEAN while getting HUGE.

 

[BillFinkbiner]

Here's Tuesday's recap

Weight 178.5 so water retention is leaving

Deit

Meal 1
14 eggwhites
2tblsp PB
6.5oz grapefruit

Meal 2
7oz Shrimp
4oz asparagus
1tblsp Olive oil

Meal 3
7oz salmon
1tblsp PB
6.5oz grapefruit

Meal 4
10 eggwhites
2 whole eggs
1tblsp PB

Meal 5
10 eggwhitea
2 whole eggs
1 tblsp PB

Meal 6
7oz tilapia
3tsp enova
4oz asparagus

Supps
Xtend
Primal EAA
Beta-Alanine
VasoCharge
Sesamin
Max CLA
Fish oil
Alcalean
Dialene4
Lean Green
Pure ALA
Glutaform
Creaform
Phosphatydil Serine

Training Push Volume (Deload)
Inlcine Smith Press Extreme Wide Grip
135x15 warm up
165x12
175x12

Decline Smith Press Extreme Wide Grip
175x12
185x12

Cable Fly
2x30x12

Cable Cross
2x50x12

DB Shoulder Press
2x40x12

DB Laterals
2x25x12

1 Arm Cable Laterals
2x30x10

Skull Crushers
2x55x12

V-Bar Triceps Pressdown
2x120x12

Cardio
20 mins on Stairmaster
10 reverse eliptical

 

[BillFinkbiner]

Here's Monday's recap

Day 1 of my new TriPhase Program. This week each exercise is done for 2 sets and for the following 3 weeks 1 set is added per week.

I am now using the Lean Mass Diet. Starting at 2500 calories.

Today was a rough day. I tweaked my back doing deadlifts and it affected the rest of my workout. I was still able to finish and use decent weight, but my mind muscle connection was off due to being hyper concious of my lower back.

My back should be better quickly. It's an on again off again thing.

So far the change over to the new diet has me a bit sluggish, so I started using Yohimbine HCL for a pre workout energy kick. Works great with Vasochrge. I'm going to use it off and on through out my Lean Mass Program, but at a much lower dose than during precontest. I already hold a lot of water, and the Yohimbine causes me to retain more.

Lean Mass Diet
Meal 1
5oz Salmon
1cup Brown Rice
6.5oz Grapefruit

Meal 2
4oz Salmon
2/3cup Brown Rice
2tblsp Rasins

Meal 3
5oz Salmon
2/3cup Brown Rice
8oz Asparagus

Meal 4
8 Eggwhites
1/2cup Oatmeal
2tblsp pb
200g Red/Yellow Peppers

Meal 5
6.25oz Shrimp
6oz Green Beans
1tblsp Olive Oil
1/4cup Oatmeal

Meal 6
4 Eggwhites
2 Eggs


Supps
Xtend MEGADOSE 2 scoops pre/post WO 6 scoops during 18 scoops throughout the day
Primal EAA
VasoCharge
Beta-Alanine
Glutaform
Creaform
Cissus
ZMA
Phosphatidyl Serine
Alcalean
Pure ALA
Lean Green
Dialene4
Sesamin
Max CLA
Fish oil
GLA (evening primrose)
Multi
Taurine
Zinc
VitaminC

Training
Back+Traps
Deadlifts
135x15 warm up
225x10 warm up
275x9 could have easily had 10, but on 9 is where my back got tweaked, even though form was tight
275x1 after stretching tried for the second set, but it hurt so I decided to live to fight another day.

Wide Grip Pullups
8 elbow still somewhat inflamed so I switched my grip to paralell NO PAIN BABY
8

BB Bent Over Rows
185x10
205x10

Seated DB Shrugs
2x90x10

BB Shrugs
2x255x10

AbBench Crunches
100

Trunk Twists
50

I made the most of it today that I could. Still got in a good workout. I'm not overly concerned about my elbow, or back, because I'll be having to take time off from training after my hernia surgery, so all of my nagging little dings will have ample time to heal then.

Tuesday is Chest+Shoulders so the back won't be an issue, then Wednesday is cardio only so again more rest my back to attack legs on Thursday.

I am EXTREMELY CONFIDENT that I will add the lean mass I'm after for hitting the stage in '09. Again the goal is a disgustinly shredded 190. But I think I can make it to 195.

 

[BillFinkbiner]

Here's Tuesday's recap.

Two things happen when I transition from the Cut Diet to the Lean Mass Diet. I get REALLY HUNGERY and very SLEEPY. Tuesday's diet was not tight. It was clean, but I went over my calories and my carbs as well as fats were over my macros. I'm not worried about this, because it happened last time and I took the first week loosely and tightened up the diet after that. My results were still good and bodyfat didn't get out of control.

The other thing that happens is that I get sleepy. I spent most of yesterday sleeping between meals. It's not really a bad thing, but just strange. I think it's just my body getting used to the larger insulin release.

I also made the mistake of buying a couple of honey crisp apples. They kept calling me like crack rock and I gave in. That started my carb and fat overload. I stayed strict through my whole prep and the week after, so with all the extra food in the house I caved, but it was GOOD.

That being said I'm not going to list yesterday's diet except for food choices as some portion sizes were not measured.

All nutrition came from eggwhites, PB, Shrimp, Olive oil, raisins, whole wheat pasta, Honey (crack) Crisp Apples, asparagus, and salmon.

So, at least it was all clean and I did always include some good fat to lower insulin spike.

Next week the diet will be tightened. I will definately have it out of my system by then and will not allow myself to get fat.

Training
Chest+Shoulders
BB Bench
135x10 warm up
185x10
195x7

Incline DB Press
60x10
60x8

Dips (Vince Giordna style)
9
8

Seated DB Military Press
45x10
50x7

DB Laterals
30x10
35x10

AbBench Crunches
100

Seated Twists
50

Cardio 30 mins reverse eliptical

Great workout. Sick pump and no problems with my back. As of this posting, my back feels great, but I will monitor it closely for the next couple of weeks. I've got to thank my massage therapist who is also a yoga instructor. She taught me some stretches that fix my back quickly. I'm seriously considering doing yoga on one of my off days. It should have a positive impact on my training.

I got my judging sheet and critique in the mail. I'm going to list it here as motivation for me and to show why the competition is truly with myself to bring in the best total package I can be to the stage. Judging is subjective by nature, and when I take the stage again with more mass and greater conditioning they will have an easy choice. You will see some of these comments contradict each other, but I don't disagree with any of them

"Little too much oil" so that means the physique is good right?
"Great symmetry, excellent posing in mandatories & routine!"
"Great overall hardness and symmetry"
"Work on building leg and arm size"
"Too much oil, good conditioning, nice quad separation"
"Build more upper body mass"

As you can see, some thought I was symmetrical, while others thought I had lagging body parts. Although I feel that I am pretty balanced, I agree that I need more leg and arm mass. The only way to do that and keep my symmetry would be to add some upper body mass as well. Larger legs and arms will make my physique more impressive and have me standout the moment I hit the stage.

The biggest lesson is NO MORE PAM!!! In '09 it's all about the Jan Tana posing gel.

All in all in the open class I got out massed. Whoever said natural contest are all about conditioning has never been before these judges. I know how to get shredded. NOW IT'S TIME TO GET HUGE!!!!!

FUEL FOR THE RAGING FIRE BABY

 

[BillFinkbiner]

It's all about getting better everyday. F@*k realistic goals. Set them HIGH. Shoot for the stars and you'll at least reach the sky. While thoughs who stayed realistic stare up with dropped jaws and feet planted on the ground.

 

[BillFinkbiner]

Here's Monday's recap.

I am now into week 2 of phase 1 on my Tri Phase training and have been moved up to 4000 calories on the Lean Mass Diet. I was not expecting to move up that high and didn't have enough food at the house to get in all 7 meals so I only got in about 3500 calories yesterday. I also miscalculated my fat due to using salmon for my protein and should have had more. These things will be fixed today.

Meal 1
6oz Salmon
184g Whole wheat pasta
2tblsp raisins

Meal 2
5oz salmon
138g whole wheat pasta
2tblsp raisins

Meal 3
6oz tilapia
138g whole wheat past
8oz asparagus
1 1/3tblsp Enova

Meal 4
5oz salmon
184g whole wheat pasta
6oz asparagus

Meal 5
9 eggwhites
1 egg
3/4 cup oatmeal
2tblsp PB
2tblsp raisins

Meal 6
10 eggwhites
1 egg
1cup oatmeal
2tblsp PB
2 tblsp raisins

Meal 7
missed Sleepy time

Training
Back+Traps 3 sets

Deadlifts
135x15 warm up
225x10 warm up
245x10
265x6 form broke so I ended the set
265x7
Since my lower back was still a bit tender I backed off on deads today. I stopped the second set because my for got sloppy and I rounded my lower back on the 6th rep. The third set only went to 7 reps because of lower back fatigue. I didn't want to push things just 1 week after a strain. I should be much better next week and be able to put all I have into one of the most important exercises there is.

Wide Parallel Grip Pullups
8.5
8
7 pause 1
I'm doing these with a parallel grip because it doesn't cause me any elbow pain and hits the muscles in a much different way than an overhand grip.

BB Bent Over Rows
210x10
210x9
210x8
Didn't feel the squeeze as much as I would like, but had killer negatives

BB Shrugs
3x265x10

Seated DB Shrugs
3x95x10

Rack Pullups
10
10
Since I was not able to go all out on deadlifts I decided to do these to get a bit more of a workout.

AbBench Crunches
100

Cable Crunches
80x30
80x30

I was freakin' SWOLLEN at the end of this workout. Even though my next contest will not be until '09, I still pose between sets and my MM was sick with the pump my traps had.

All in all a great day except missing meal 7. Just going to have to buy more groceries for more lean mass

 

[BillFinkbiner]

Xtend Megadose is in full effect and day 2 of 4000 calorie Lean Mass Diet is in the books.

Tuesday's recap

Tuesday was a day of PERMA PUMP. My body is quickly soaking up all of these extra calories. I feels like my lats and traps are growing from Mondays workout. I've never had this sensation of muscle fullness before. I also have not eaten 4000 calories after dieting for the majority of the year coupled with a steady supply of BCAA's and citrulline malate from Xtend.

Diet
Meal 1
11 eggwhites
1 egg
2tblsp PB
2tblsp raisins
1 1/4 cup oatmeal

Meal 2
9 eggwhite
1 egg
2tblsp PB
1 cup brown rice
6.5oz grapefruit

Meal 3
6.5oz shrimp
1 1/3tblsp olive oil
8oz asparagus
1cup brown rice

Meal 4
9 eggwhites
1 egg
2tblsp raisins
2tblsp PB
3/4 cup oatmeal

Meal 5
6.5oz shrimp
1 1/3tblsp olive oil
187g green beans
3/4tblsp honey
2/3cup brown rice

Meal 6
11 eggwhites
1 egg
2tblsp raisins
2tblsp PB
3/4cup oatmeal

Meal 7
5oz salmon
1tsp Enova
4oz asparagus

Supps
Xtend Megadose 12 scoops throughout the day not including pre/intra/post workout dose
Primal EAA
VasoCharge
Beta-Alanine
Glutaform
Creaform
Phosphatydil Serine
Alcalean
Pure ALA
Yohimbine HCL
Cissus
ZMA
Fenotest
Sesamin
Max CLA
GLA

Training
Chest+Shoulders
BB Bench
135x10 warm up
155x10 warm up
190x10
190x5 pause x1
175x8
These sets were all about pushing through for an extra rep or 2 and learning that my past barriers were psychological.

I also noticed that my shoulders fatigue long before my pecs. My shoulders were torched after this.

DB Incline Press
65x6
60x8
60x5 pause x2

Dips (Vince Giordna style)
8
7
8

Seated BB Military Press
95x8
95x6
95x7

DB Laterals
35x10
35x10
30x10

AbBench Crunches
100

Cable Crunches
80x50

Twisting Cable Crunches
80x20 each side

Cardio
15 mins stationary bike
15 mins stair master

Great workout. Front delts got demolished which is good, because they are in need of some serious thickness. Dips hit the pecs hard, but the front delt fatigue hurt my incline presses. Vascularity was off the hook while training.

Wednesday is going to be off except maybe a dog walk. Gotta have time to sleep to grow. Maybe some cardio after work if I feel bloated

 

[BillFinkbiner]

Here's Monday's recap. I ended up missing a meal, because of a nap that went a bit long. All in all I think the rest probably did me more good than the meal. This is the time when I should be sleeping more for growth and recovery. It's just a bit difficult to get in all the sleep and meals. Either way I'm growing now and it feel's awesome. There's a lot more upper body thickness going on an my legs are up 1/2 an inch while still fairly lean.

Meal 1
10 eggwhites
1 egg
3/4tblsp honey
2tblsp raisins
1cup oatmeal
2tblsp PB

Meal 2
5oz tilapia
2.25 tblsp PB
1cup oatmeal
2tblsp raisins

Meal 3, 4
5oz salmon
1/2tbslp Enova
10oz sweet potato

Meal 5
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 6
10 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Supps
Xtend Megadose 7 scoops during workout 15 scoops throughout the day
Vasocharge
Primal EAA
Glutaform
Creaform
Cissus
Alcalean
Pure ALA
Dialene4
Yohimbine HCL
Sesamin
Max CLA
Fish oil
GLA
Lean Green
ZMA
Multi
VitaminC
Echinacea
Zinc

Training
Back+Traps week 3 phase 1 Tri Phase Training

Deadlifts (full stop at bottom)
135x15 warm up
225x10 warm up
275x7
275x6
275x6
275x6
My lower back was still a bit tender. I really need to keep my hips underneath me during the first half of the lift. I can muscle it up, but that will only aggrivate my back. Form is key. When I do them right, I feel my back thicken and lats widen. I LOVE DEADLIFTS

Parallel Wide Grip Pullups
9
7
6
6
In a way my strength has gone up on these considering I weigh 7 pounds more than I did last week. I am loving the parallel grip. I feel the movement much more in my outer lats.

BB Bent Over Rows
205x5 Elbow started to hurt
185x10
185x10
185x10
Since I used a lighter weight I was able to place more focus on squeezing all the way through the contraction on these and got a great pump. My elbow problem is proving to be a blessing in disguise. It also should be better soon as I will be adding Elastamine to my Cissus later this week.

BB Shrug
275x10
275x10
275x10
275x7

Seated DB Shrug
100x10
100x10
100x10
100x10
Both of these trap exercises have felt great. I am using a slow controlled contraction and feeling it all the way up my neck. The pump and burn is great and they are taking on a whole new shape. THICKNESS!!!

 

[BillFinkbiner]

Here's Tuesday's recap

Again sleep won out over meal 7, but I am still getting ample calories and still have the rest of the week to EAT.

Meal 1
10 eggwhites
1 egg
2tblsp PB
2tblsp raisins
3/4 tblsp honey
1cup oatmeal

Meal 2
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 3
7oz shrimp
2 1/3tblsp Enova
8oz asparagus
192g whole wheat pasta

Meal 4, 5
8 eggwhites
1 egg
2tblsp PB
1cup oatmeal

Meal 6
6oz salmon
1tsp Enova
138g whole wheat pasta

Supps
XTEND MEGADOSE 7 scoops during workout 15 scoops throughout the day
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
ZMA
Alcalean
Pure ALA
Yohimbine HCL
Dialene4
Sesamin
Max CLA
Fish oil
GLA
Cissus

Training
Chest+Shoulders
Warm up rotator cuff exercises

BB Bench
135x10 warm up
205x9
205x6
195x5
165x10

Incline DB Press
70x5 pausex1
55x10
55x10
55x9
I must be in the minority, because Incline DB press hurts my shoulders much more than BB. This might also be because I usually work my upper chest first,

Dips (Vince Giordna Style chin tucked into chest, elbows wide, bent at waist with knees raised)
10
7
6
5 pause 1
The good thing about gaining weight is that I am pushing more weight each week on dips.

Seated BB Military Press
85x10
90x8
90x6.5
85x8
I let go of my ego and pushed out more reps than in the last 2 weeks.

DB Laterals
35x10
30x10
30x10
30x10

AbBench Crunches
100
100

Seated Twists
20x50
20x50

Cable Crunches
80x50
80x50

Cardio: 30 mins on stationary bike

Huge pump. Chest is still showing striations and upper body is looking THICK while pumped. Next is to bring up these legs

 

[BillFinkbiner]

Here's Tuesday's recap

Diet

Meals 1,2,4,5
8 egwhites
2 eggs
1cup oatmeal
2tblsp PB
2tblsp raisins

Meal 3
6oz salmon
10oz sweet potato
2tsp Enova

Training
Pre workout 10 mins treadmill

Chest+Shoulders
BB Bench
135x10 warm up
185x8 warm up
205x8
190x7
175x7
175x7
165x7

Incline DB Press
55x10
55x7
55x7
55x6
55x7

Dips (Vince Giordna Style)
8
6
4 pause 3
3
3 pause 1

Seated BB Military
85x10
85x7
85x7
85x8
85x7

Lateral Raises
5x30x10

Another day with an intense pump. My chest and shoulders are still swollen today.

 

[BillFinkbiner]

Here's the overdue updates. Diet on all days consists of eggwhites, Omega3 eggs, salmon, shrimp, Enova, PB, oatmeal, or sweet potatos.

Supps
Xtend MEGADOSE
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
Phosphatydil Serine
Cissus
Elastamine
Yohimbine HCL
Sesamin
Max CLA
GLA
Pure AlA
Fish oil
Solaray Super Digestaway
Acidolpholus
Multi
Vitamin C
Zinc

Thursday 11/15/07
Legs

Squats
135x10 warm up
185x10 warm up
245x8
245x8
245x6
245x5
235x10

SLDL
5x225x10

Leg Press
5x625x10

Ext.
5x190x10

Leg Curl
4x110x10
110x8

Cardio
15 mins treadmil pre 20 mins bike post

Friday 11/16/07
BB Curl
50x15 warm up
2x70x10
3x70x6
My left elbow was still sore so I backed off and still got a great contraction and pump.

CG Bench
135x10 warm up
2x165x10
2x165x6
155x7

SkullCrushers
55x10
65x9
65x6
55x8
55x5 pausex3

DB Curls
4x30x10
30x7

Standing Smith Machine Calf Raises
220x10
230x10
235x8
2x235x7
Left Leg Only
50x6
Bodyweightx8

Seated Calf
160x7
160x9
160x7
160x8
160x7
Left Leg Only
45x19

Cardio
15 min treadmil pre 20 min bike post

Monday 11/18/07
Phase 2 Week 1
Lower Body A

Squats
135x10 warm up
185x8 warm up
3x245x8

SLDL
235x8
245x8
255x8

Seated Calf Raise
3x180x8
Left Leg Only
45x16

 

[BillFinkbiner]

Here's Tuesday's recap.

Diet
Meal 1,,5
8 eggwhites
2 omega 3 eggs
1cup oatmeal
2tblsp PB
2tblsp raisins
3/4tblsp honey (meal 1)

Meal 2,3
8oz shrimp
120z sweet potato
2tblsp PB

Meal 4
6oz salmon
12oz sweet potato
2tblsp pb

Wasn't feeling too great and took a long nap. Missed a meal, but no worries. Woke up on Wednesday weighing more and looking leaner.

Supps
Xtend MEGADOSE
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
Phosphatydil Serine
Cissus
Elastamine
Yohimbine HCL
Alcalean
Sesamin
Max CLA
GLA
Pure AlA
Fish oil
Solaray Super Digestaway
Acidolpholus
Multi
Vitamin C
Zinc

Trainig Tri Phase Phase 2 week1
Upper Body A

BB Bench
135x10 warm up
155x10 warm up
205x8
210x7.5 thank God for the short posts
205x8

BB Bent Over Row
135x10 warm up
205x8
210x8
215x8
Two weeks on the Cissus Elastamine stack and my elbow is about 85%. Barely any discomfort.

Seated Military Press
95x8
105x8
115x8

BB Shrugs
3x295x8

CG Bench
185x8
185x8
185x5 pausex2 pausex1

BB Curl
3x80x8

Cable Crunch/Hanging Leg Raise Superset
80x30/8
80x20/5
Leg Raises were done to where my feet touched the bar.

The extra rest between sets is a huge bonus for my strength. By the end of this phase my numbers should be drastically increased. So should my size and thickness

 

[BillFinkbiner]

Monday's Training
Phase 2 Week2
Lower body A

Squats
135x10 warm up
225x6 warm up
260x6 PR
265x6 PR
265x6

SLDL
275x6
285x6
295x6

Seated Calf Raise
3x190x6
Left Leg Only
90x6 drop 45x20

Cardio 10 min pre on treadmill
__________________

 

[BillFinkbiner]

Here's Tuesday's recap.

Diet
Meal 1,4,6
8 eggwhite
2 Omega3 eggs
3/4tblsp honey
2tblsp PB
1cup oatmeal

Meal 2,3
7oz salmon
200g whole wheat pasta
3tsp Enova

Meal 5
8oz shrimp
200g whole wheat pasta
3tblsp Enova

Supps
XTEND MEGADOSE
Vasocharge
Primal EAA
Creaform
Glutaform
Beta-Alanine
Phosphatydil Serine
Alcalean
Yohimbine HCL
Dialene4
Sesamin
Max CLA
GLA
Fish oil
Pure ALA
Cissus
Elastamine
Solgar Digetive Aid (digestive enzymes)

I've added 2 servings of Dialene4 and Yohimbine HCL back into my day to help keep fat gains to a minimum.

Training
Pre workout 20 mins cardio on Treadmill

Upper Body A Phase 2 week 2

BB Bench Press
135x10 warm up
155x10 warm up
215x6
215x6
215x4 pausex1

BB Bent Over Row
135x10 warm up
225x6
225x6
230x6

BB Seated Military Press
115x6 warm up
125x6
130x6
135x6

BB Shrugs
315x6
315x6
325x6

CG Bench Press
190x6
195x6
200x4 pausex2

BB Curl
90x6
90x6
90x6

Post workout cardio 20 mins medium/high intensity stationary bike.

I felt nice and strong today and surprised myself at being able to increase weights on the second and third sets of most movements.

I am EXTREMELY HAPPY with the results I'm getting so far. My delts are getting thicker as is my back.

Derek and I have decided that when I go into phase 3, my weak point training will be for arms (primarily biceps) and chest. My chest isn't exactly a weak point, but It is less impressive due to the advancment of my other bodyparts.
__________________

 

[BillFinkbiner]

Here's Monday's recap.

Diet
Meals 1,2,4
6oz salmon
10oz sweet potato
2tblsp raisins
3tsp PB

Meals 3,5,6
7.5oz shrimp
1cup oatmeal
2tblsp raisins
2.5tblsp PB

Training
Lower A Phase 2 Week 3

Squats
135x10 warm up
225x6 warm up
275x4 PR
275x4
280x4 PR

SLDL
305x4
310x4
315x4 PR

Seated Calf Raise
200x4
210x4 four end of set partials
210x4
Left Leg Only
90x6 drop 45x25

GREAT FREAKIN' LEG DAY!!! Even though the reps were low I still got a great pump. I was attacking each set. Friday's workout changed the way I train. It's as though I never even knew what focus was. Next week I squat 300

 

[BillFinkbiner]

Here's Tuesday's update.

Diet
Meals 1,2
8 eggwhites
2 eggs
3/4 tblsp honey
2tblsp raisins
2tblsp PB
1cup oatmeal

Meals 3,4,5
7.5oz shrimp
250g spinach
184g whole wheat pasta
2.5 tblsp Smart Balance oil

Training
15 min pre workout cardio on treadmill

Upper A Phase 2 Week 3
BB Bench
135x10 warmup
185x8 warm up
225x4
230x4
235x4 was surprised that I was able to get this one

BB Bent Over Row
135x10 warm up
245x4
245x4
250x4

Seated BB Military Press
95x10 warm up
145x4
145x4
150x4 PR another one that I hadn't anticipated being able to do

BB Shrugs
335x4
335x4
335x4 hold at top of last rep

CG Bench
205x4
210x4PR
210x4

BB Curl
60x8 warm up
100x4
100x4
100x4

Abs Giant Set
Cable Crunches
100x50
Hanging Leg Raise
8 feet coming all the way up and touching the bar
Cable Crunches
100x30
Hanging Twists
12

Post workoust cardio
30 on bike
I tried Donkey's Vasocharge Nitrocharge stack and had a sick LONG LASTING pump. One of those pumps that lasts for hours after training. Was a lot stronger than I had anticipated today. Again super focused. Just in the zone and taking no prisoners.

 

[BillFinkbiner]

Here's Thursday's recap.

Diet
Meal 1,2,5 (no honey in meal 5)
8 eggwhites
2 eggs
1 tblsp honey
2tblsp raisins
2tblsp PB

Meal 3
7.5oz shrimp
187g green beans
184g whole wheat pasta
2.5 tblsp Smart Balance oil

Meal 4
4oz shrimp
4 eggwhites
2tblsp raisins
2tblsp PB

Tried to eat meal 6, but could not even force it down.

Training
Lower Body B Phase 2 Week 3

Deadlifts
135x10
225x10
275x6
325x4
335x4
345x4

Leg Press
200x20
750x4
760x4
770x5

Standing Smith Machine Calf Raise
300x4
310x4
310x4
Left Leg Only
90x4 drop bodyweightx15

All third sets were PR'S!!!
Preworkout 15 mins cardio on treadmill
Postworkout 30 mins on bike

Supps
Xtend MEGADOSE 20 scoops
Vasocharge
Primal EAA
Nitrocharge
Creaform
Glutaform
Alcalean
Yohimbine HCL
Pure ALA
Dialene4
Sesamin
Max CLA
Fish oil
GLA
Vitamin C
Zinc
Multi
Digestive Enzymes

 

[BillFinkbiner]

Here's Tuesday's training

Upper A Phase 2 Week 4

15 minutes treadmill pre workout

BB Bench
135x10
185x8
205x4
245x2 PR
250x2 PR
255x2 PR

BB Bent Over Row
135x10
260x2
275x2 PR
280x2 PR

Seated BB Military Press
115x10
160x2 PR
165x2 PR
170x2 PR

BB Shrugs
345x2 hold on last rep
345x2 hold on last rep
345x2 10 second hold on last rep

CG Bench
220x2 PR
225x2 PR
230x2 PR

BB Curls
60x10
110x2
110x2
110x2 PR

AbBench Crunches
100
Leg Raises
50
V-Ups
40
Hanging Twists
12

Had to pull out the leg raises to see how they felt. Going to keep the reps low for a while so I don't aggrevate my hernias. Have to do them though. I'm starting to resemble the top IFBB guys in the only way I'd never want to.

Here's Thursday's training. Diet was a free day today due to time constraints and going out to have some fun. If you want a great abs workout, go see Walk Hard: The Dewey Cox Story. For the first time on this lean mass phase I had to resort to supplementing my calories and macros. Myoplex RTD's are the best things for me. They have the exact amount of protein I need and some carbs and good fat. For my post workout meal I bumped up the carb content by adding some honey. I rocked some sushi as well. MMmmm sushi.

Pre workout 10 minutes on treadmill
Lower B Phase 2 Week 4

Deadlifts
135x10
225x8
315x4
365x2
365x2
365x2 20 second hold at top of last rep.
My lower back is still about 90% and my form was not the best on the first set, so I didn't raise the weight and paid more attention to form.

Leg Press
200x20
810x2
810x2
810x1
Got stuck on the last rep and had to ease it onto the safety pegs and crawl out. It just occured to me that I could have spotted myself with my arms, but still don't know if it would have helped. I struggled with the final rep for a while.

Standing Smith Calf Raise
340x3
340x2
340x2 10 partials
Left Leg only
90x5 drop bodyx12
My calves were already sore after leg presses. The heavier weights were kicking my ass, but it a good way.

Here's Friday's recap
Phase 2 Week 4
Upper B

Incline BB Press
135x10
185x6
215x2 PR
220x2 PR
225x2 PR

Wide Parallel Grip Pullups
+25x2
+35x2
+35x2

Seated DB Shoulder Press
40x10
75x2 PR
75x2
75x2
I'm going to have to switch to Hammer Strength for these. I am having great difficulty getting the DBs in position to start the press and it is doing some damage to my left elbow.

Seated DB Shrugs
130x5 hold on last rep PR
130x4 hold on last rep
130x4 10 second hold on last rep
My gym's heaviest DBs are 130. That's why I did the extra reps, because there was no more weight to be had.

Incline Skullcrushers
110x2
110x2
110x2
The change from flat to incline on my skulls has made a huge difference in my development. Either it's just more effective for me, or just the fact that I was too accustomed to flat. As long as there's progress, I don't care why.

DB Curls
30x10
60x2 Bad form
55x2 Bad form
50x2
As I said, my elbow was aggrivated from doing the Shoulder presses and it took it's toll on my curls.

Pre workout 10 mins on treadmill Post workout 30 mins on bike.

Phase 2 was phenomenal. I knew I needed to work on my strength, but always thought it would take time away from me growing. Phase 2 gave me both strength and size. I am moving more weight than I ever thought I would and am still growing. My arms are mow 17 inches with cuts and my quads are 25 inches with cuts. Traps are taller and thicker. Lats are thicker and lower lats are wider. I couldn't ask for more.
Leg Raises
40
40
AbBench Crunches
100

 

[BillFinkbiner]

Here's Tuesday's training

Upper A Phase 2 Week 4

15 minutes treadmill pre workout

BB Bench
135x10
185x8
205x4
245x2 PR
250x2 PR
255x2 PR

BB Bent Over Row
135x10
260x2
275x2 PR
280x2 PR

Seated BB Military Press
115x10
160x2 PR
165x2 PR
170x2 PR

BB Shrugs
345x2 hold on last rep
345x2 hold on last rep
345x2 10 second hold on last rep

CG Bench
220x2 PR
225x2 PR
230x2 PR

BB Curls
60x10
110x2
110x2
110x2 PR

AbBench Crunches
100
Leg Raises
50
V-Ups
40
Hanging Twists
12

Had to pull out the leg raises to see how they felt. Going to keep the reps low for a while so I don't aggrevate my hernias. Have to do them though. I'm starting to resemble the top IFBB guys in the only way I'd never want to.

Here's Thursday's training. Diet was a free day today due to time constraints and going out to have some fun. If you want a great abs workout, go see Walk Hard: The Dewey Cox Story. For the first time on this lean mass phase I had to resort to supplementing my calories and macros. Myoplex RTD's are the best things for me. They have the exact amount of protein I need and some carbs and good fat. For my post workout meal I bumped up the carb content by adding some honey. I rocked some sushi as well. MMmmm sushi.

Pre workout 10 minutes on treadmill
Lower B Phase 2 Week 4

Deadlifts
135x10
225x8
315x4
365x2
365x2
365x2 20 second hold at top of last rep.
My lower back is still about 90% and my form was not the best on the first set, so I didn't raise the weight and paid more attention to form.

Leg Press
200x20
810x2
810x2
810x1
Got stuck on the last rep and had to ease it onto the safety pegs and crawl out. It just occured to me that I could have spotted myself with my arms, but still don't know if it would have helped. I struggled with the final rep for a while.

Standing Smith Calf Raise
340x3
340x2
340x2 10 partials
Left Leg only
90x5 drop bodyx12
My calves were already sore after leg presses. The heavier weights were kicking my ass, but it a good way.

Here's Friday's recap
Phase 2 Week 4
Upper B

Incline BB Press
135x10
185x6
215x2 PR
220x2 PR
225x2 PR

Wide Parallel Grip Pullups
+25x2
+35x2
+35x2

Seated DB Shoulder Press
40x10
75x2 PR
75x2
75x2
I'm going to have to switch to Hammer Strength for these. I am having great difficulty getting the DBs in position to start the press and it is doing some damage to my left elbow.

Seated DB Shrugs
130x5 hold on last rep PR
130x4 hold on last rep
130x4 10 second hold on last rep
My gym's heaviest DBs are 130. That's why I did the extra reps, because there was no more weight to be had.

Incline Skullcrushers
110x2
110x2
110x2
The change from flat to incline on my skulls has made a huge difference in my development. Either it's just more effective for me, or just the fact that I was too accustomed to flat. As long as there's progress, I don't care why.

DB Curls
30x10
60x2 Bad form
55x2 Bad form
50x2
As I said, my elbow was aggrivated from doing the Shoulder presses and it took it's toll on my curls.

Pre workout 10 mins on treadmill Post workout 30 mins on bike.

Phase 2 was phenomenal. I knew I needed to work on my strength, but always thought it would take time away from me growing. Phase 2 gave me both strength and size. I am moving more weight than I ever thought I would and am still growing. My arms are mow 17 inches with cuts and my quads are 25 inches with cuts. Traps are taller and thicker. Lats are thicker and lower lats are wider. I couldn't ask for more.
Leg Raises
40
40
AbBench Crunches
100

 

[BillFinkbiner]

Here's Monday's recap.

I should have never started the Myoplex. I'm addicted. It's been difficult for me to eat the quantity of food needed to get the results I desire, so the MRP's are kind of a break for my system and of course will help my stomach shrink a bit before I start my Cut Diet 4 weeks from now. I am getting all of my calories in though which is a plus.

Diet
Meal 1
Myoplex RTD
1 tblsp macadamia nut oil
4 tblsp honey

Meals 2,3
7.5oz shrimp
184g whole wheat pasta
1.5 tbslp Smart Balance oil

Meal 4
Myoplex RTD
2tblsp PB
2tblsp raisins
1cup oatmeal

Meal 5
Myoplex RTD
2tbslp PB
1cup oatmeal

Meal 6
Myoplex RTD

I added a scoop of Vasocharge to my workout Xtend/Primal EAA today and YEAH BUDDY it rocked.

Here's today's training.

Pre workout 9 minutes on the treadmill. I cut it short, because it looked like the gym was filling up and I only had a limited amount of time to get in my full body workout and didn't want to have to wait for equipment.

Full Body A Week 1 Phase 4

Squats
135x10
225x6
275x5 PR
275x5

SLDL
315x6
315x6

Seated Calf Raises
180x6
200x6

BB Bench
135x10
225x6 PR
225x4

BB Bent Over Row
245x6
245x6

Seated Military Press
155x4 PR
155x4

BB Shrug
335x6
335x6

CG Bench
205x6 PR
205x6

BB Curl
95x6
95x6

This workout was definately a challenge. Squats were difficult today, but my continuous tension was better and I went as deep as humanly possible.

My left elbow was pretty sore during my first set of BO Rows. It usually means I'm using too much arms and not enough back. Felt better on the second set. I think I end up hyperextending it when I deadlift and shrug. If it doesn't improve, I'll have to use light weights for my back and bi's and change my weak point training from chest and arms to chest and calves.

For the last two days I have been very tired in the evenings and am napping a lot. Workouts and work are still great, so I'm sure it's not "overtraining" I'm lifting more than ever. It could be that I'm becoming more sensative to the carbs, but it's only 4 more weeks, and they are helping me gain lean mass so it's worth it. When I go back on the Cut Diet I'll be better able to discern the cause.

The body is not a text book, but I'm learning more and more about what makes mine most effective.

Tuesday

HIIT: Stationary bike
10 minute warm up at level 10
10 minutes HIIT 10 15 second sprints at level 12 with 10 45 second recovery at level 10
LI
20 minutes reverse eliptical

Doing sprints with a system full of carbs is WAY different than without. It felt like my legs were going to explode. The pump was EXTREME. Call me crazy, but I actually feel like it's easier to sprint while on the Cut Diet, because my legs don't get as heavy. Needless to say for the next 4 weeks I'll be doing 10-15 sprints once or twice a week. I don't have the time for my post workout cardio on Monday and Wednesday, so this should compensate for that. I am also going to treat my HIIT days as On days for the Lean Mass Diet