[Outside Backer]

So, Im gonna log My year in korea, With No family distractions it makes it alot easier to really train harder, No more cutting it short to get home with joey or anything. I was at the Palmetto Cup a few weeks back chatting with some guys and One mentioned that with my size I could be a force on stage if i was willing to shed some fat. I never wanted to do it. Im more of a eat big get big lift big, Im not for showy, " beach muscles" Im a guy that likes to move numbers and the higher the better.

Over the last few years its taken an awful lot to bust My genetic limit, **** it was impossible to gain any size or weight, ofcourse along the way came marriage, Kid, Mortgage all that fun **** so My diet went to **** as well. Now I know I said Im not for being all showy, But I dont want to be a fat bastard that ive become Either.


SO having a full year away maybe I can do this, Slowly and Proper, I Fear losing strength and Muscle and everytime Ive attempted to "cut" once the scale dipped so did I. So im gonna attempt to do this In phases, Im gonna log my food, supps usage, thoughts , and lifts. id like to be here next yr looking back over this journal and seeing some change.

I Train Using Eric Broser's Power / Rep Range / Shock system. Welcome! PrrsTraining.com

Ive been using it 6 months and its by far one of the better routines ive used.
My Supp usage will change often but Nothing to exotic, As will My focus and nutrition, Im not gonna jump right in Im gonna acclomate myself ROK and get used to being alone again as well

Current supps
Powerful 20 caps a day
HMB 500mg caps 6 grams a day

RPM and our New Anabolic in beta testing ( pre workout)
Regneration-X from ALRI for Post workout

Xtend
Bulk BCAA

Flax Oil from NOW with every meal
Occasional Nootropic like PEA, l-huperzine A and Piracteam

Protein shakes 5 times a day
Neovar Creatine from Applied
Osteobolin-C from applied

for night time ALRI Lean dreams is off the chain

Things will change soon, when Im done with Powerful and HMB soon after a few weeks Ill go right IGF-2 from Applied

Ill Post pics every month or 2 for critque, and different Points of view
__________________

[Outside Backer]

Be easy on me but yes im fat

Be nice Here are my current pics

Current stats as of June 29th 2007
Weight 241lbs
Ht 6'4
Years training Seriously 9

Measurements ( all measurements are cold unflexed because that is how I am all day except lifting)
Chest (underneath Armpits) 48 inches
Chest ( around shoulders) 57 inches
Neck 17.5 inches

Arms Cold relaxed 16.5 inch
Forearms 15 inch

Quads 26 inch
Calves 17 inches
waist 34 inch

I have no idea what my B/F prob 30%

Area's of major focus Quads, Stomach, and Shoulders I never hardly ever do abs, Ill hit them 2-3 times a week but nothing extravagent just because its the end of my lift and Im beat and ready to roll

Currently i do 30 min of low inten, cardio 3 times a week after work ( 4 hrs after lift) once I get to korea Ill up the cardio right now im doing it to kill time before I have to pic up Junior

So without further ado Here is My fat ass


Cold flex attempt

[Manu20]

Wow can't wait to read this, good luck bro!

[Vitruvian]

You're not 30% BF you nutsack! lol
I'd guess you at 15% max.

Some posing training and calf raises and you could compete against half the people I've seen in shows, here in about 2 weeks. lol

Seriously though, stick with it man...... you know you can do whatever you set your mind to.

[buffhunk29]

Oh yea been waiting for this log!!!

Bro the new Anabolic is unreal!!! HOW ARE YOU like it so far!!

The pics dont look bad at all man! Thick boy you are time to get shredded!!!!

[Vitruvian]

I got my new anabolics, babyyyyyyyy!! Envelope was unsealed, with the wrong address.... but it made it here!!!!!!!!!

[Outside Backer]

I love the new ****, such a perfect stack with rpm

Ok so today finished up week 9 now i rest for a week

the way p/rr/s works its 3 3week cycles on lifts then a week off to rest. i just finished up shock legs today and im due for a rest im exhausted and I need a week to lay around soo Im leaving for myrtle beach til july 5th to play some golf, swim and eat seafood. My last week of relaxation with the fam before i leave at teh end of july

Woke up 4 powerful 2 HMB 2 RPM 2 flax oil

5 hard boiled eggs 3 tbsp Peanut butter and 40 gram shake

before my lift 1 serving of xtend 4 scoops 4 powerful 3 rpm 3 beta from applied 2 hmb
Todays lifts

Narrow stance squats ( i mean narrow Like standing at attention heals touching)

185x12 supersetted with Stiff legged deadlifts 185 x15

5 sets total

Leg extensions supersetted with Lying leg curls

160x15 ext 120 x 12

Leg adductor and abductor machines ( the gyno cologist machines)

Close legs 135 x13 supersetted with spread legs 85 x12

Ive seen many bb'ers do these to help fill out the inner thighs Ive been doing them for 2 months now and the only downfall is when I walk My inner thighs rub together all the time so now its smooth with no hair lol but its adding thickness so ill take it.

Calves where Hybrid calf set

Standing calf raises 120 x 8 toes out x8 toes in step off standing calf raises toes out x8 toes in x8 then 45lb plate on my toes and toe raises x8 that is 1 set for 4 sets total

post workout
2 scoops of regen -x 4 powerful 2 hmb

1 family package of tuna and a shake later

ive snacked on fruit all day but ive been running errands as well
__________________

[thewilman]

You're not 30% BF you nutsack! lol
I'd guess you at 15% max.

Yeah, nutsack!



I agree...nowhere near 30% bro! Good luck and thank you for your service!

[buffhunk29]

I got my new anabolics, babyyyyyyyy!! Envelope was unsealed, with the wrong address.... but it made it here!!!!!!!!!

HEHE I FEAR ALL THE AN REPS ON THIS AT THE SAMETME!!! WE COULD TAKE OVER THE WORLD!!!!!

[Vitruvian]

HEHE I FEAR ALL THE AN REPS ON THIS AT THE SAMETME!!! WE COULD TAKE OVER THE WORLD!!!!!

Or beat down other rep teams..... picture "Anchorman". Buff, you be the guy w/ the trident. OB seems like a chainsaw guy. I'll hold out the grenade.

[supersoldier]

Or beat down other rep teams.....

Bring it. A lot of us got a hold of some AN new anabolic too!

[Vitruvian]

SS, don't mess with a man with a lot of RPM, a ton of new anabolics, and 6 Aspire capsules.

[supersoldier]

SS don't mess with a man with 6 Aspire capsules.

You're on your own there buddy!

[Vitruvian]

A well placed sexual innuendo wins every time on the internet. lol

[Outside Backer]

hahahahahahahaha


but its so true

[buffhunk29]

HAHA and AN TEAM HAS SOME OF THE BEST!

[Vitruvian]

OB, What kind of restrictions you lookin on on gettin supplements over there? Very unfamiliar with military processes... military presses yes, processes no.

[Vitruvian]

Oops double post Good find! You're on your way..... now check out my latest post on BB.com.... screen name.... not Lanbane..... it'll take some investigative talent to find which AN rep I am there!!!!!!!

[Outside Backer]

no real restrictions that i know of, just like everything else. nothing illegal.

its a APO addy so to the states its an american address so i can order anything and recieve anything.

as long as its legal i can get it

[Fabulous One]

OB,

I think you are under estimating yourself! Man all you have is a little touch up work to do. Being that I am an old Marine Sgt and since you are going to Korea I'll guess you are either in the Army or Air Force so here is a little Marine Corps motivation for you when you start to go easy on your training!

[nomedia="http://www.youtube.com/watch?v=VYVBlXGuVYg&mode=relat ed&search="]YouTube - Broadcast Yourself.[/nomedia]

Me and mine are going to be at Myrtle Beach the 8th through the 12th. Just missed you.

[Outside Backer]

damn tht sucks man, im here right now chilling just hit 2 golf courses today i felt highclass golfing here lol

i love MB thanks for the vid and kind words enjoy the beach

that video was so freakin awesome man the memories oh how i miss them lol

i may be a drill instructor on my next enlistment, so many people tell me I should be because of my size and discipline

god it amps meup. that bid makes me want to squat lol im sadistic

[slow-mun]

Stay away from the "drinky girls," while you're in Korea .

[Outside Backer]

So i just spent a Pleasant 7 days at the beach Playing golf, swimming , jogging and eating seafood. I played at some of the nicest Golf courses ive seen, it was insane, I really didnt belong out there lol.

I ate apporx, 150lbs of Crab and clams. But I think I burned 11000 calories in the ocean on the boogy board, The surf was rough for a few days and the rip current was crazy, One day my legs were actually sore.

I really needed the full week off from the gym, Im mentally and physically ready to tear **** up on monday

First order of Business is My Methyl-e cycle Pulsed

first 2 weeks will be 40 mgs a day only dosing on days I lift finishing the last 3 weeks at 50mgs a day. On days off a low dose of DHEA will be taken. Im looking to minimize sides and supression since a SERM is out of the question. Ill be utilizing OTC PCT products as well as RPM daily and IGF-2 during the final few weeks running igf-2 for a total of 12 weeks

[CHAPS]

You're not 30% BF you nutsack! lol
I'd guess you at 15% max.

Some posing training and calf raises and you could compete against half the people I've seen in shows, here in about 2 weeks. lol

Seriously though, stick with it man...... you know you can do whatever you set your mind to.

lol Ya i know i think somebody's been sniffing glue again.

[Outside Backer]

Okey doke, First day back to the gym after mY rest
Week 1 Power week.

Breakfast at 0530
2 packs of oatmeal 2 tbsp Peanutbutter
Bananna
1 Protein shake
2 rpm
2 Flax oil caps

0830
1 kiwi
3 scoops of xtend

0930 Shake with water
3 rpm
3 AN new beta anabolic
2 Methyl-e

1015 workout

Flat bench
285x5
295x4
305x3
305x3

Incline
225x6
235x4
235x4

Cable cross
110x5
110x5

Dips leaning forward
2x10

Standing 2 arm Db press ( tri's)
120x8
120x8
120x6
120x6
largest DB we have

standing Cable pushdowns
150x8
150x8
150x8
Thats the whole rack

single arm reverse pulldowns
85x6
85x6
85x6

afterwards I had 2 tuna sandwhiches
2 scoops of regen-x from alri
2 plumbs

2pm apple

3pm 20 min low inten run

5pm I had a carberific dinner because I have heavy dedifts tommarow
spaghetti, garlic bread and meatballs

4 neovar 2 flax oil



not bad today i expected to be alot weaker then i normally am after 8 days off

[Outside Backer]

Well My son is sick, His daycare on base had one case of salmonella on base and for 3 days he has had 104-105 temps, and has been real sick
so needless to say i got no sleep last night so today freakin sucked ass. it figures to it was back and bi's my fav day.

today ive eaten oatmeal, tuna hoagie, 4 apples, 2 kiwi's and 3 shakes. im so irritable with my lifts that im not gettin to detailed on the food.

230pm 2 methyl-e 3 rpm 3 beta serving of xtend

Lat pulldowns

220x6
240x6
260x6

Deadlifts since i only work deads on Power week after warmup i usually just 1 and 2 rep out

405x2
415x1
425x1
435x1

We dont have a t-bar for rows so I just put a barbell in a corner and loaded it with 5 plates

5 plates x4 for 3 sets

Barbell curls

125x6
125x5
135x4
135x4

Single arm DB concentration curls

50lbx4
50lbx4
50lbx4

REverse grip barbell curls

65x6
65x6
65x6

Cable Hammer grip curls

135x4
155x4
200x2

afterwards
2 scoops of regen-x
2 methyl-e

then 3 scoops of substance WPI 45 min later

just feeling pissed off

[Outside Backer]

mid week day off today, just relaxing and recovering. nice middle back soreness from deads yesterday

[Outside Backer]

So today sucked, My son has confirmed salmonella posioning, that coupled with Myw ifes Grandfather prob wont make it another 2 weeks which means they have to fly to pa so they wont be here when I leave for korea. Mentally i just wasnt with it today.

Leg day and a 12 hr shift at work to boot.

Now I squt below parallel being long legged when I squat to parallel I dont feel it, To me its not up for debate i sit my ass on the ground practically, its th eway I do it

so after warm up and 225 for 10 real good deep stretching squats i tried to go to work

285x6 wasnt too bad pretty easy nice stretch in teh hips

315x5
315x5
335x4
350x3 i had a harder time gettin out of the hole on these, I need more hammy work

375 x1 good deep slow stretch it felt nice

Leg extensions i dont care really what the opinions are on leg ext. i do them I like them, it gives me a chance to try to carve some detail

205x6
205x5
205x5
205x5
205x5 with a pause at the top of each. the prob is i recover so fast i feel ready to go after 2 min rest, the protocol for the lifts are almost 4 min but hell i hate waiting.

leg press High and far apart to try and isolate my hammys, i dont typicall do hammy work on power day just indirect stuff with squat

625x5
625x5
625x5

calve work for me will always be high rep lots of reps deep stretching nd controlled movements, its been the best the last 6 months for me

325 x8 for 6 sets total standing calf machine deep stretch on the way down

typical supp. protocal food was sporadic throughout the day since we are working 12's all thru the weekend

ill prob do shoulders tomm since work made me miss them yesterday

[thewilman]

Sorry to hear about your son OB. Hope he gets better soon. Nice Squats!!!

[Outside Backer]

i love working ( wasting) 12 hrs on a saturday

I did shoulders today

I started with Arnold presses

65x6
65x6
65x6
65x6

Behind the neck military press on smith machine ( i like these because they help on my range of motion and flexability

135x6
135x6
135x6
135x6

seated lateral raises

35x5
35x5
35x5

front raises
30x5
30x5
30x5

and then some rotator cuff work then ran for 20 min and left


food intake sucked ass today, low calories suck