A New Breed of Beast

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    Here's this week's stats update.

    Last week's weight 183
    This week 186

    Last week's BF% 6.1
    This week 6.7

    This week I tried Layne's technique of spacing my meals out to about 4 hours apart and drinking BCAA's, Xtend of course, between meals to maximize protein synthesis. As you can see from above, so far so good.




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    Here's Monday's workout. It's a little late, but being the only sigle guy on the team I gotta try and have a life before I go into precontest again.

    It was a killer workout. I'm getting stronger every week.

    BB Bench BB BO Row
    135x10 warm up / 135x10 warmup
    185x5 warmup
    220x5 / 235x5
    225x5 PR / 235x5
    225x3 / 235x5
    I hit my goal weight for bench and damn did it feel good to finally break that barrier. I think all the extra emphasis on developing my delts has helped give me a better base for benching.

    BB Military BB Shrugs
    135x5 PR / 285x5
    135x5 / 285x5
    135x4 / 285x5

    DB Laterals
    30x10
    30x10
    30x10

    1 Arm Cable Laterals
    30x10
    30x8
    30x8

    For both types of laterals I used extemely short rests. noting longer than 30 seconds and pobably closer to 20.

    I know the bench numbers still seem low to most people, but I am not built to bench. However, I have got pretty good pectoral development. Now that I can push some more weight. They should really take off. I can't wait to see how this effects my Incline BB Presses which were the staple of my chest routine.
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    Squats Seated Calf Raises
    135x5 warm up
    205x5 warm up
    225x5 warm up
    245x5 / 180x5
    255x5 / 180x5
    260x4 PR / 180x5
    The 260 was a definate challenge. On the 4th rep my back buckled a bit and I had to use a lot of back to get to the top of the squat. I'm still happy with 4, but I'll be much happier next week when I get 5.

    SLDL Standing Calf Raise
    295x5 / 180x5
    295x5 / 180x5
    300x5 / 180x5
    SLDL's were freakin fantastic today. Nice and slow and controlled.

    CG Bench BB Curls
    195x5 / 105x5
    200x5 PR / 105x5
    200x4 / 105x5
    Thank goodness for the lower pegs on the bench. On the last set I had some trouble with the 4th rep, but decided to go for the 5th. I got it about 3/4 up and that was it. I train alone, so I just eased it down and back onto the lower pegs. No worries, I'll get it next week.

    My form on the BB Curls was the best it's ever been today. Squeeze and stretch. I'm finally getting used to doing these with an olympic bar.
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    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
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    Quote Originally Posted by crader View Post
    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
    Thanks, Christine. Hopefully your business trip went well. I've gotta get a lot more mass on my legs to take Marc out though. No worries on the back. Once I start to diet again it will probably be the first area to get shredded. For my last comp it was my best body part.

    And yeah, I love my baby girl. She's out there going "get these pictures done so that we can go for a WALK"

    Here's Thursday's workout.

    Incline DB Press Close Parallel grip Lat Pulldown
    45x10 warmup / 120x10 Warmup
    85x8 PR / 180x10
    85x6 / 180x10
    75x9 / 180x10
    I went heavier than ever for the first set of inclines. I wanted 10 and will go for it again next week. The 6 reps on the second set is still in my rep range for today, but I wanted to rep out more, so I dropped the pounds on the final set. I had a DEEP pump in my chest after the fisrt set.

    Hammer Strength Bench Press Medium Parallel Grip Low Row
    90x10 / 195x10
    90x8 / 195x10
    90x8 / 195x10

    Seated DB Shoulder Press Seated DB Shrug
    50x10 / 90x10
    50x10 / 90x10
    50x10 / 90x10
    The Seated Shrugs felt great. Extreme stretch and nice slow reps. Felt them from the base of my skull to between my shoulders.

    DB Lateral Raises
    30x10
    30x10
    30x10
    Very short rest between sets. Huge pump.

    1 Arm Cable Laterals (behind back)
    40x10
    40x10
    40x10
    These BURNED. Felt Feakin' great. My delts are responded very well to this program. They have totally changed in shape.
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    Quote Originally Posted by crader View Post
    Getting some good vascularity in your arms and bringing up your legs very nicely..hit the back and you'll be ready to take Marc out You guys both look good! And your pup is adorable, makes me miss my pitties.
    As long as someone from the team wins, I don't care. :bb3:
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    Quote Originally Posted by Scivation View Post
    As long as someone from the team wins, I don't care. :bb3:
    I fully agree, but knowing for the first time some of the people I'm going to be onstage with provides extra motivation. Like I always say, the first and main competition is with myself. Although it will be awesome to have Team members in callouts and together on the podium. Team Scivation for the sweep!!!
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    just no tender moments onstage after a win ok?
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    Quote Originally Posted by EasyEJL View Post
    just no tender moments onstage after a win ok?

    Aww Shucks
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    Going to have to make this a quick one. I need a nap before work tonight and have a callback for a film first thing tomorrow.

    Hack Squats Standing Calf Raise
    machinex10 warm up
    2 platesx10 warm up
    3 platesx10 warm up
    4 platesx8 / 135x10
    4 platesx8 / 135x10
    4 platesx10 Parallell / 135x10
    Hack Squats have been killing my knees lately and today was the worst by far. I did parallel squats for the last set and frankly it sucked. My knees didn't hurt, but I had little to no activation of my glutes and hams in the move. I just hate parallel squats. I'm hopefully switching to front squats or just higher rep squats next week.

    Leg Press Leg Press Calf Raise
    655x10 / 530x10
    655x10 / 530x10
    655x10 / 530x10

    Leg Extensions / Leg Curls
    180x12 / 110x10
    180x12 / 110x12
    180x12 / 110x11

    Skull Crushers DB Curls
    65x10 / 35x10
    65x10 / 35x10
    65x10 / 35x10

    Cut Diet begins again on Monday. I can't wait to get shredded again. I'm at around 7%BF and feel freakin' obese. This was a great month of mass gains though. I'll take a little bodyfat to gain some muscle.
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    What kind of a film? Are you going to be our star??
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    Quote Originally Posted by crader View Post
    What kind of a film? Are you going to be our star??
    A no budget indy film. Not with the way I performed at my callback.

    Here's this week's stats and pics.

    Last week's weight 186
    This week 187
    Last week's BF% 6.7
    This week 6.7

    And just for comparison, last time I was at 187 was the end of week 3 of my first Cut Diet and on that week I weighed 187 at 8.4% BF.






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    Here's Monday's new routine. Cut Diet began today.

    BB Bench
    135x10 warm up
    185x6 warm up
    205x6
    210x5
    210x4

    Bent Over Rows
    135x10 warm up
    225x5
    225x6
    225x6

    BB Military Press
    105x6 warm up
    115x6
    120x6
    120x5

    BB Shrugs
    275x6
    275x6
    275x6

    Decline CG Bench
    175x6
    175x6
    180x6
    All flat benches were being used, so I did declines. Felt great, might do all of my CG Presses on it.

    BB Curl
    105x6
    105x6
    95x6

    Workout was great. I raced through it. All rest times were very short. Pump was incredible.

    After work I went in and did my cardio 30 minutes on the treadmill at various inclines and 10 minutes on the recumbant bike.
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    Here's today's Leg workout. My sleep has been off over the past 2 days, but once it was time to go to work it was ON!!!

    Sqauts
    135x10 warm up
    185x5 warm up
    225x5 warm up
    235x5
    240x5
    240x5
    The pounds were a bit lower today, but my form and time under tension was much improved. I already squat pretty damn deep, but today I was able to go deeper and sit in the hole for a bit before coming up. I used MUCH LESS back in the movement. I was also able to concentrate on evening out the force between my left and right leg.

    Seated Calf Raises
    180x6
    180x5
    180x4
    These were nice and slow with an extreme stretch. Minmal time between sets.

    SLDL
    295x6
    295x5
    295x5

    Walking DB Lunges
    30x20 steps
    35x20 steps
    40x20 steps
    I will go heavier with these next week. I haven't done these with DB's in a long time.

    Since I had already taken my Dialene4 with breakfast to kickstart my day, I only took 2g of Alcalean, then did a round of mandatory poses focusing on squeezing my legs, and followed with 30 mins at 20 incline speed 4 on the treadmill. Later tonight I will take some D4 and either go back on the treadmill, or if it cools down some take my dog for a walk.

    I may be crazy, but I LOVE contest prep.

    TIME TO GET SHREDDED
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    So how is the prep coming. Are you close to what you want?
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    Quote Originally Posted by crader View Post
    So how is the prep coming. Are you close to what you want?
    It started on Monday. I'm already much leaner and larger than I was at this point in my last prep. I have had a bit of trouble getting all of my calories in due to some personal things the last 2 days, but I've stuck to the food on my diet and have only missed carb calories, so the fat burning will continue. The goal is to get down to the 3% range. SHREDDED.
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    Here's Thursday's workout.

    I strated using Primal EAA/Xtend for my workout nutrition today. The biggest thing I noticed was how much more refreshing this combo is than the Substance/Xtend. I was doing various most musculars and each side chest between all sets of pec work. I found a great way to get even more contraction on my side chest shot today. Again going in to a show, I might not be the largest onstage, so I have to make myself look bigger.

    Incline BB Press
    135x10 warm up
    175x10
    175x7
    175x5
    Not too happy with these numbers. Next time I'll decrease the weight for the sets and be sure to get in 8-10 reps. My lower pecs really took off last month, so I need to make sure my upper keeps pace.

    Hammer Strength Bench Press
    80x10
    80x8
    80x7.5
    I had my first refeed last night and after these my chest was SWOLLEN and STRIATED. Nothing like a good refeed to get a great pump and extra motivation on chest day.

    Incline DB Flys
    45x10
    45x10
    45x10

    DB Lateral Raises
    30x10
    30x10
    30x10

    1 Arm Cable Laterals
    30x10
    30x10
    30x10
    Delts were on FIRE and CAPPED. In just 5 weeks, I already have a better shape for my most muscular poses. Thanks, Derek.

    Seated DB Shrugs
    90x10
    90x10
    90x10
    Kept these nice and slow. Great range of motion and sqeeze.

    Smith Machine Shrugs
    315x10
    315x10
    315x9
    Used a wider grip on these to hit my outer traps. Even though I'm dieting now, gotta get THICK.

    Then I took 4 Alcalean and 2 Yohimbine HCL (I had already taken my D4 when I woke up) and did a round of mandatory poses while waiting for this to kick in. After that it was 30 minutes on the treadmill at 21 incline and 4 speed. This new Stubborn Fat Stack ROCKS. Cardio was a breeze and when it was over I actually wanted to do more. the thermal effect lasted quite a while after my workout as well.

    A couple of hours ago I drank 4 scoops Xtend and took 3 Dialene4, 4 Alcalean and 2 Yohimbine HCL and the took my dog for a 45 minute walk.
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    Here's Friday's workout. I forgot my log book and ended up doing a couple of exercises out of order. Between sets I would do front lat spreads, front DBL bi's, and side tri poses.

    Wide Grip Pullups
    9
    8
    7.5
    I haven't done these in probably 20 weeks. It is SO GOOD to be doing them again. Although I couldn't do many, they felt great.

    Close Parallel Grip Lat Pulldowns
    170x10
    170x10
    170x10
    Huge pump at this point which surprised me since my last refeed was on Wednesday night. My back, delts, and arms were swollen and it just got better from there.

    1 Arm DB Rows
    80x10
    80x10
    80x10

    Medium Parallel Grip Seated Cable Rows
    180x10
    180x10
    180x10
    I should have done these before the 1 arm rows.

    DB Curls
    35x10
    35x10
    35x10

    Skull Crushers
    65x10
    75x10
    75x10
    My arms were feeling lioke they were about to to pop.

    Rope Cable Curls
    70x12
    80x12
    80x12
    I grip the rope almost at the end and hold it as though it were a barbell. This forces me to grip tight with my pinkies and ring fingers and give me extra tension on my bi's

    VBar Triceps Pressdown
    170x12
    170x12
    170x12
    Felt amazing and had a WICKED PUMP.

    Then I took 4 Alcalean, 3 Dialene4, and 2 Yohimbine HCL. I did a round of mandatory poses while allowing these to kick in. Then it was 40 minutes at 21 incline and a speed of 4 on the treadmill. Burned over 750 calories and felt GREAT.
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    Here's Saturday's workout. Derek set me up with a killer leg hypertrophy day. I almost threw up today for the first time since I was doing his lower body giant sets back in February. Damn did it feel good.

    Front Squats
    115x15 warmup
    125x15
    125x15
    125x13
    I had been doing Hack Squats for my hypertrophy day, but they were killing my knees, so I asked Derek if I could replace them with Front Squats. Be careful what you wish for. Today I found out that high rep Front Squats BURN and BURN. My quads were on fire, SWOLLEN, and nearly cramping after the second set. To steal a phrase fro RC, and Marc, Yeah Buddy!!!

    Leg Press
    585x15
    585x15
    585x14
    Between the second and third set is when I thought I was going to puke.

    Leg Extensions
    150x15
    140x12
    130x13
    These were a B*TCH today. It's as though my nerves were shot from the 1st two exercises.

    Leg Curls
    80x15
    80x15
    80x15
    I did these leaning on my elbows so that my body was almost upright. Much more tension on the hammies.

    Standing Calf Raise
    90x12
    90x12
    90x12
    I didn't have very much strength on these today. Kinda sucked, but I'll pile on some more pounds next time.

    Seated Calf Raise
    90x15
    110x15
    120x15

    Then I took 4 Aclalean, 3 Dialene4, and 2 Yohimbine HCL. I did a round of mandatory poses. Squeezed the legs hard. Followed by 30 minutes at 21 incline and speed 4 on the Treadmill. Got a good sweat.

    I'm goingto be looking forward to Saturday's training. I've got to add some more pounds on the front squats, but Damn I love that burn.

    I'm going to go up to 3 Yohimbine HCL next week and see how my body reacts.
    I'm just now finishing my second refeed of the week. I'll have some stats and pics later tonight. Gotta get some sleep soon.
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    Alright, here's this week's stats and pics.

    Last week's weight 187
    This week 187.5
    Last week's BF% 6.7
    This week 6.4

    I think the increase in wiehgt might be due to the fact that my body had not eliminated my carb meal from th night before. I had a couple of days last week where my carbs were lower than they should have been. Some crazy personal things came up, and I had to rely heavily on WPI and PB for some meals.




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    Here's Monday's workout. I was pressed for time as I am on 99% of my Monday's, so I supersetted my CG Bench and BB Curls.

    BB Bench
    135x10 warm up
    185x6 warm up
    210x6
    210x6
    210x5

    BB Bent Over Rows
    135x10 warmup
    225x6
    225x6
    225x6

    Standing BB Military Press
    115x6
    125x6
    125x5.5

    BB Shrugs
    275x6
    280x6
    280x6

    Decline CG Bench / BB Curls
    185x6 / 95x6
    185x6 / 95x6
    185x6 / 95x6
    Great Workout. My Strength is still consistent which is something that did not happen on my last Cut Diet. I also wasn't using Glutamine (Glutaform) for the first 4 weeks of that Cut. My pump was sick which surprised me, since my refeed was Saturday night/Sunday morning. (I work graveyard shift on the weekend) I am wondering if the Primal EAA has anything to do with it. Xtend/Primal EAA is much easier for me to drink than Substance/Xtend was and more importantly doesn't bloat me at all.

    After work I took the Stubborn Fat Stack, 4Acalean/3Dialene4/3Yohimbine HCL. Then I ended up doing 40 minutes on the treadmil at the usual 21 incline and 4 speed. I say ended up doing, because The SFS had quite the euphoric effect now that I'm using 3 Yohimbine and I didn't want to get off the treadmill. I was feeling good and even enjoying the cheezy reality TV I had on to help pass the time.

    And on another note, I finally saw a doctor today. I have not 1, not 2, but 3 hernias. He said I probably was born with them and would have never known unless I became I bodybuilder. The good news is surgery is usually not reccomended unless someone is in pain. I just have to be carefull while leg pressing. Not a problem for me because I don't leg press very deeply to protect my back. I also need to be careful while squatting. And I have too make sure my diet doesn't get me constipated. Looks like I'll have to get in all of my veggie portions and keep the almonds to a minimum. I also should only do upper ab work, which I will keep to a minimum and decide how much I need once my BF% drops and I can see how they look.

    Best diagnosis I could hope for, so I'm happy. They haven't slowed me down yet, and I don't expect them to. Because It's Time to Get F'N SHREDDED!!!

    He did suggest I go to a surgical specialist for another opinion, which I will some time in the next coulple of months.
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    Here's today's workout so far

    Squats
    135x10 warmup
    185x6 warm up
    225x6
    225x6
    225x5
    Ok, so now that I know what's going on I was hyper sensative today and probably psyched my self out on squats. Although the pounds were lower, my form was MUCH improved as wel as continous tension. Today my ass was truly touching my ankles while squatting.

    Seated Calf Raises
    180x6
    180x6
    180x6

    SLDL
    305x6
    305x6
    305x6
    These were wicked today and had me happily walking funny between sets.

    Walking DB Lunges
    40x20 steps
    45x20
    45x20

    These blew my quads up like a balloon. Had great stimulation in the hams and glutes as well. Next week I will go heavier.

    Then I took my Stubborn Fat Stack (glad Marc shares his secrets) Did a round of mandatories. My friend and soon to be BB.com transformation of the week winner, Nathan was in today, so he was able to help guide me through my back poses. I'm not happy with the way I do my rear lat spread. Hardcore posing practice starts next week. The rear lat spread will be perfected.

    Then I jumped on the treadmill for 30 mins at 21 incline and 4 speed. I really focused on my hams during this. Need that DEEP separation.

    I also did 1 60 to 70 yard sprint just a bit ago, because some a$$hole decided it would be cute to open my side gate. I didn't know this when I let my dog out and she decided to check out the neighborhood and thought we were playing once I found her. Sprint felt great though Nothing like a random pitbull wandering down the street. Look like it's time to buy some locks.

    If it cools down tonight I'll walk Red for about 30-45 minutes, if not it's back on the treadmill later. Either way I'll take a second dose of the SFS.
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    I finished last night off by walking my dog, Red, for about 40-45 minutes. Between the heat and the Stubborn Fat Stack, I worked up quite a sweat. I make sure to walk her where there are many hills. Sometimes ziz zagging through different blocks to get even more hill climbing.

    I woke today and drank my Xtend/Primal EAA/Glutaform/Beta-Alanine cocktail. And with it took the SFS, 2 Anagen/2Fenotest, 3 Cissus (my right knee was hurting a bit last night), 1 phosphatyl serine, and my multi. Then went to the gym and did 45 minutes at 21 incline speed 4 on the treadmill. Burned around 875 calories and drank 6 scoops of Xtend the whole time.

    On Mondays and Wednesdays I'm cramped for time between the gym and work, so I ate 2 1/4 tblsp of natty pb and drank 2 1/4 scoops of Substance (yes, you can still find it online). I took 1 Sesamin and 2 fish oil with my WPI.
    This is of course not ideal while on the Cut Diet. I didn't get my veggies, and drank most of my meal. It is more effective than my last Cut Diet, but I must rearrange my schedule so that I can wake up earlier on these days and hit the gym; leaving more than 35 minutes to get from the gym to on the floor at the restaurant.

    Meal 2
    4oz Tilapia
    4oz Avacado
    1 1/2 cup Asparagus
    6.5oz Grapefruit
    Mrs. Dash Hot and Spicy Seasoning (I've switched from Frank's Red Hot for less sodium)
    2 Max CLA
    2 Anagen/2 Fenotest

    Meal 3
    7oz Tilapia/Tuna Steak Mixture
    4oz Avacado
    1 1/2 cup Asparagus
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 4
    2 1/4 Scoops Substance+1 scoop Glutaform= 1/4 tblspn PB mixed into thick pudding
    1 1/2 cup Green Beans
    2 Max CLA
    Stubborn Fat Stack
    2 Anagen/2 Fenotest

    My final 2 meals will be the same portions using Tilapia, Avacado, Spinach, and Grapefruit. Sesamin and fish oil with meal 5, and 2
    Max CLA/2 Anagen/2 Fenotest with meal 6.

    Then before bed will be my 2 scoops Xtend/1 scoop Glutaform/2 scoops NitroCharge/2 scoops Beta-Alanine cocktail with 3 ZMA and 3 Cissus.

    Thought for today:
    The war is with myself. It's with that voice that tells me I can't get10 reps. The voice that tell's me it's OK to talk to people between sets. That voice that tells me I'm looking fine, no need to measure that or do the evening cardio.

    The war is not with the Iron, rather waged on a field of it. Iron is my ally, nutitrion my support as I win this war and sculpt my masterpiece.
  28. New Member
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    Here's Thursday's recap.

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    3 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc
    The last 5 listed are for immune support. With the lower BF and intense training combined with working around a lot of cigarette smoke, I need to keep my immune system high. When most people get colds. I get a bit of a stuffy nose.

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    6 Scoops Xtend

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    4 Alcalean
    2g Vitamin C

    Meal 1
    2 1/4 scoops Sustance
    2 1/4 tblsp PB
    8oz Grapefruit
    1 Sesamin
    2 Fish oil
    WPI and PB were blended into a thick pudding and eaten before the grapefruit due to lack of fiberous veggies to controll carb digestion. I only had 1/2 an hour between workout and my massage appointment. Again this is not optimum, but much better than my last prep.

    Meal 2
    12 Egg Whites
    4oz Avacado
    2.33 cups Spinach
    6.5oz Grapefruit
    2 Max CLA

    Meal 3
    7oz grilled Tuna Steak
    4oz Avacado
    8oz Asparagus
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil
    2 Anagen/2 Fenotest
    The asparagus in this meal was a little light, but the Dr. said due to my hernias that I not get too full or bloated. The only place I will EVER cut portions is from carbs.

    Meal 4
    2.25 scoops Substance
    2.25 scoops PB
    8oz Asparagus
    6.5oz Grapefruit
    2 Max CLA

    Pre Cardio
    4 Alcalean
    3 Yohimbine HCL
    2 scoops Xtend

    Meal 5 (which I'm eating while I type)
    7oz Tuna/Tilapia
    3.3oz Avacado
    6 Almonds
    187g Green Beans
    6.5 oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 6 will be
    7oz packaged Tuna
    40z Avacado
    2.33 cups Spinch
    Topped with Waldens Farms Sundried Tomato Dressing
    2 Max CLA
    2 Anagen/2 Fenotest

    Pre Bed
    2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
    2 Cissus
    2 Anagen/2 Fenotest
    3 ZMA
    2g VitaminC
    2g L-Lysine
    1 Echinacea/Goldenseal

    Training:
    Today Freakin' Rocked!!! The whole workout felt great. My pump was insane and I haven't had a refeed since Tuesday night. I hit side chests and most musculars between Chest sets. Side tris and rear dbl bis for delts sets. Then most musculars for traps sets. As the workout went on it just got more and more intense. Rest times got shorter and shorter.

    Warm up
    Internal and external rotator cuff DB exercises

    Incline BB Press
    135x10 warm up
    175x10
    165x10
    155x8
    These have a tendancy to bother my left shoulder, so I have stopped lowering the bar all the way to my collar bone, but my elbow still go below parallel and get a good stretch.

    HammerStrength Bench Press
    80x8
    80x6.5
    75x7
    Not that happy with these. Part of it could be the lose rest time. Last prep my presses suffered pound wise. I don't think it's my pecs, though. I think it has more to do with my shoulders.

    Incline DB Flys
    35x10 warm up
    45x10
    45x10
    45x10
    This is where things kicked into high gear. Had cable-like striations across my chest during side chest shots which got me amped up.

    Lateral DB Raises
    30x10
    30x10
    30x10
    I will finally go heavier on these next week, but if my form suffers I'll go back to the 30's.

    1 Arm Cable Laterals
    30x10
    30x10
    30x8

    Seated DB Shrugs
    90x10
    90x10
    90x10

    Smith Machine Shrugs
    315x10
    315x8
    315x9

    Again a great day. I finished this workout in about 50 minutes. I loved the intensity. It was one of those days at the gym where everybody in there is busting their ass.

    I ended up taking a long nap tonight. But still got in my cardio with Red Bud. We took a 45 minute walk through the hill if the hood.

    Thought for the day:
    Energy and intensity is contagious. Everyday I walk into the gym I want to infect it with focus and intensity. Training so fiercely that everyone gets caught up in it. I know when that guy is training. We all have them in our gyms. I'm thankful for him. I want to be him.
  29. New Member
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    Here's Friday's recap. BTW, I'm eating my refeed while typing this, so sorry if Idon't share.

    Diet and supps

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    3 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    6 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    11 Egg Whites
    1 Whole Egg
    3oz Avacado
    2.33 cups Spinach
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 2
    2.25 scoops Substance
    2.25 scoops PB
    1 1/2 cup Green Beans
    6.5oz Grapefruit
    2 Max CLA

    Meal 3
    7oz Tuna
    4oz Avacado
    12oz Asparagus/Green Beans
    1 Sesamin
    2 Fish oil

    Meal 4
    2.25 scoops Substance
    2.25 scoops PB
    6.5oz Grapefruit
    2 Max CLA

    Meal 5
    7oz Tuna
    4oz Avacado
    12oz Asparagus/Green Beans
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 6
    1 1/2 cup Green Beans

    1 cup Oatmeal Dry then cooked
    3/4 tblsp honey
    2 tblsp raisins
    18 almonds

    10oz sweet potatoe
    2 tblsp PB

    Pre Bed
    2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
    2 Cissus
    2 Anagen/2 Fenotest
    3 ZMA
    2g VitaminC
    2g L-Lysine
    1 Echinacea/Goldenseal


    Training
    I did something today that I never do. I trained with my friend Nathan that Many of you will get to know, because he is going to be an upcoming BB.com Transformation of the week. In just over a year he lost 100 pounds and competed with me last June. He works hard and even added some deadlifts as a superset to our fist set of:
    Wide Grip Pullups

    10
    10
    8

    Close Paralell Grip Lat Pulldowns
    170x10
    180x10
    180x7



    Medium Parallel Grip Low Row
    180x10
    180x10
    180x10


    1 Arm DB Row
    80x10
    80x10
    80x10

    DB Curls
    35x12
    35x8
    30x11

    Skull Crushers
    65x10
    75x10
    75x7

    Cable Curls Superset Tricep Pressdown
    80x12 / 170x12
    80x12 / 170x12
    80x12 / 170x11
    We did this as a superset to finish off the workout with a huge pump



    We did the whole workout as a I go you go with no very little rest. Did the whole thing in under an hour; Popping front and rear lat spreads between stes and hitting the side tris. It was great to lift with Nate today. He works damn hard and is going to be a Monster next year at the Show Me Naturals.

    Then I did a round of mandatories followed by 45 mins at 21 incline 4 speed on the treadmill burning 875 calories.

    Thought for today:
    Not much now except for Mmmmm oatmeal and raisins with honey. I love the Cut Diet.
  30. New Member
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    Big Nate

  31. New Member
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    Alright, here's saturdya's recap. It might not be as detailed due to it being a hectic day, but here we go. I must start off by saying it was a GREAT DAY. Exhausting, yes, but extremely productive.

    Diet/supps
    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    3 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    6 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    2.25 scoops Substance
    2.25 scoops PB
    9oz Grapefruit
    99mg potasium
    1 Sesamin
    2 Fish oil
    I added potasium to Saturday's supps after suffering through the mother of all leg cramps last week after getting off work. My Vastus medialis was cramped and spasmed forabout 5 minutes. I never want to feel that again.

    Meal2
    7oz Tuna
    4oz Avacado
    6oz Asparagus
    6.5oz Grapefruit
    2 Max Cla
    2 Anagen/2 Fenotest

    Meal 3
    7oz Tuna
    4oz Avacado
    6oz Asparagus
    6.5oz Grapefruit
    99mg Potasium
    1 Sesamin
    2 Fish Oil
    4 Alcalean
    3 Yohimbine HCL
    3 Dialene4
    Taking the SFS helped me to be able to rock my whole night at work. It was BUSY and fast paced. I was all over the place, in a great mood, remembering everything I needed to, and not tired, angry, or stressed.

    All through my 9 hours at work I was drinking n 12 scoops of Xtend in a gallon of water. I initially brought it to combat the oncoming DOMS from my leg workout and to help them recover. Luckily I did, because I had about 5 hours between meals. Not ideal, but I did not stress over it. I was too busy. Last prep I would have been flipping out because of the amount of time. But that stress is more catabolic than just the extended time. I was slamming Xtend all night anyway. Constant supply ob BCAA's to save my lean mass. As a wise man once said, "YEAH BUDDY"!!!

    Meal 4
    2.25 Scoops Substance
    2.25 tblsp PB
    6.5oz Grapefruit
    2 Max CLA

    Here is where I laid down for a nap which turned into a whole sleep session. Sometimes you've got to listen to your body. Mine said SLEEP and so I did. I woke up today refreshed and with no leg cramps or DOMS!!!!

    Saturday's Training
    Front Squats
    115x15 warmup
    125x15
    125x15
    125x15
    My quads were cramping hard after the 2nd set. On Freakin fire. I got 2 more reps on my final set than lst week. It's all mental. The pain was there and I had to make it my freind. Form and bar control was improved and all reps were up and down with no pause a the top or bottom.

    Leg Press
    540x15
    540x15
    540x15
    I could barely get into position for the first set, but after it was done some of the lactic acid had dissapated which was a welcome release. I lightened thes up from last week, becasue the doctor said this is a movement to be extra careful with due to my hernias. Pressure in the lower abdomin is not good at this time.

    Leg Extentions super set Leg Curls
    130x15 / 80x15
    130x15 / 80x15
    130x15 / 80x15
    I did these as a super set to cut down on time. They killed my freind pain had returned. This is the point I had the wonderful leg day light headedness. Cramping was back. LOVIN IT. I think I'm going to super set all of my opposing isolation mves from now on. The pump is supreme.

    Standing Calf Raise
    90x15
    90x15
    90x15
    These were difficult due to the cramping in my quads and hams from the last super set. Really targeted the outer calf

    Seated Calf Raises
    120x15
    120x15
    120x15

    I made it. And in about 50 minutes This Workout had a nausea rating of 8.75 nice and queasy as well as light heaed. I read about a Polliquin routine that is designed to make you nautious so that the body will release more GH to counteract it. I don't know if it's true, but I just want to train as intensly as possible and not hold anything back.

    Now it was time for 30 mins on the treadmil at 21 incline speed 3-3.5. Kept it slow and just wanted to get the acid out of my legs.

    Thougth for the day:
    Arnold in Pumping Iron said that a bodybuilder is only limited by their pain tolerance. Layne has related his story of the great Texas Shredder Dave Goodin saying that to build legs naturally you have to be willing to go through a lot of pain. Pain is a freind of mine. Without him I never would have been introduced to pleasure.
  32. New Member
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    Here's Sunday's stats and Pics
    Last week's weight 187.5
    this week 186
    BF% no change at 6.4%

    I'm not too worried about the calipers not changing, becuase I think the pics show a leaner physique.

    I went with no flash this week. They are dark, but should be useful


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  34. New Member
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  35. New Member
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    Here's Monday's recap:

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    3 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    6 Scoops Xtend

    Post Workout
    4 Alcalean
    3 Dialene4
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend

    Meal 1
    2.25 scoops Substance
    24 Almonds
    1 Sesamin
    2 Fish oil

    Meal 2
    7oz Tuna
    4oz Avacado
    8oz Asparagus
    2 Max CLA
    2 Anagen/2 Fenotest

    Meal 3
    7oz Tuna
    3oz Avacado
    6 Almonds
    8oz Asparagus
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 4
    7oz Tuna
    24 Almonds
    8oz Asparagus
    6.5oz Grapefruit
    2 Max CLA
    2 Anagen/2 Fentest

    Meal 5
    2.25 scoops Substance
    2.25 scoops PB
    8oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 6
    187g Green Beans

    1cup Oatmeal
    18 Almonds
    2tblsp Raisins

    10oz Sweet Potato
    2tblsp PB

    2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
    2 Cissus
    2 Anagen/2 Fenotest
    3 ZMA
    2g VitaminC
    2g L-Lysine
    1 Echinacea/Goldenseal

    Training

    BB Bench Press
    135x10 warm up
    185x6 warm up
    210x6
    215x4
    215x4
    My left shoulder was pretty stiff and I had to limit my range of motion until it loosened up on the last set to where I could bring the bar down to my chest.

    BB Bent Over Row
    135x10 warm up
    235x6
    235x5
    235x6

    BB Military Press
    125x6
    125x5
    125x5

    BB Shrugs
    285x6
    285x6
    285x6

    Decline CG Bench Superset BB Curl
    185x6 / 95x6
    185x6 / 95x6
    185x6 / 95x6

    Great day. I kept my rest times very low and hit it hard. I decided to put up some more weight on some moves even if it meant I would be on the low end of my prescribed rep range. I usually shoot for the higher end. Change is good. I don't know which is more effective yet, and the only way to find out is to try.

    Thought for the day:
    Change is good, but coins weigh your pockets down.
  36. New Member
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    Here's Tuesday's recap.

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    4 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    7 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    2.25 scoops Substance
    2.25tblsp PB
    8oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 2
    12 eggwhites
    1 whole egg
    3oz avacado
    125g Spinach
    6.5oz Grapefruit
    2 Max CLA

    2 scoops Xtend between meals

    Meal 3
    2.25 scoops Substance
    2.25 tblsp PB
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Pre Cardio
    4 Alcalean
    3 Dialene4
    4 Yohimbine HCL
    2 scoops Xtend

    Cardio
    4 Scoops Xtend

    Meal 4
    7oz Tuna
    4oz Avacado
    1cup broccoli
    2 Max CLA

    Between meals
    2 scoops Xtend
    99mg potasium

    Meal 5
    2.25 scoops Substance
    2.25 tblsp PB
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil
    2 Anagen/2 Fenotest

    Meal 6
    7oz Tilapia
    4oz Avacado
    1cup Brocoli
    2 Max CLA

    Pre Bed
    2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
    2 Cissus
    2 Anagen/2 Fenotest
    3 ZMA
    2g VitaminC
    2g L-Lysine
    1 Echinacea/Goldenseal

    The extra Xtend throughout the day is because Tuesday was another BRUTAL leg day. I will mega dose Xtend on all leg days to help speed recovery and diminish DOMS.

    Training

    Squats
    135x10 warm up
    185x6 warm up
    225x6
    230x5
    230x5
    Felt great. I was able to go deep and sit in the pocket for a second before going back up. Continuous tension was better this week too. Still not pushing for that last rep due to the hernias. Excellent pump and great glute recruitment with much less rest time than usual

    Seated Calf Raises
    180x6
    180x6
    180x6

    SLDL
    305x6
    305x6
    305x6
    Loved these. They killed my hams. As Marc would say YEAH BUDDY

    Walking DB Lunges
    50x20 steps
    50x20
    50x20
    Now these are starting to rock. My legs were swollen and my hams and glutes were screaming. Had a great feel for them today. I will go heavier again next week. These have become my new hardcore lift.

    I took my precardio supps and did a round of mandatories. Then came the PAIN.

    HIIT on recumbant bike
    15 sprints at level 16
    15 low intensity at level 10
    These had me whimpering after 3 sprints. Excellent glute recruitment. These combined with Cut Diet will give me glutes that can cut glass.
    Followed by
    20 mins at 21 incline speed 3.5-4 on the treadmill

    Night time cardio
    45 mins at 21 incline speed 4 on the treadmill

    This was one of those days that makes me love contest prep. I know I accomplished something and pushed past my perceived barriers.

    I will be ready early and I will improve on my conditioning from my last contest. I will retain more muscle. There is no other option.

    Thought for the day:
    Each moment is a chance for improvement. Even a mistake can lead to success. A small improvement everyday leads to a dramatic change over time.
  37. New Member
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    Here's Thursday's recap

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    4 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc
    2 scoops VasoCharge


    Workout Nutrition
    1 Scoop Primal EAA
    7 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    2.25 scoops Substance
    2.25tblsp PB
    6.5oz Grapefruit
    1cup brocoli
    1 Sesamin
    2 Fish oil

    Meal 2
    12 eggwhites
    1 whole egg
    3oz avacado
    125g Spinach
    6.5oz Grapefruit
    2 Max CLA

    Meal 3
    7oz Tuna
    4oz Avacado
    125g Spinach
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 4
    7oz Tuna/Tilapia
    4oz Avacado
    1cup Green Beans
    2 Max CLA
    2 Anagen/2 Fenotest

    Meal 5
    2.25 scoops Substance
    2.25tblsp PB
    1 Sesamin
    2 Fish oil

    Meal 6
    1 1/2 cup Green Beans

    1 cup Oatmeal Dry then cooked
    3/4 tblsp honey
    2 tblsp raisins
    18 almonds

    10oz sweet potatoe
    2 tblsp PB

    Training
    Warm Up
    Internal/External Rotator Cuff Exercises

    Incline BB Press
    135x10 warmup
    180x8
    180x6
    160x6 pause x2

    DB Flat Bench Press
    60x10
    60x9
    60x9

    Incline DB Fly
    30x10 warm up
    45x10
    45x10
    45x7
    On the last set my wrist buckled pretty bad. I use wrist supports, but my wrists are so small that I have to wrap it around 1 1/2 times and conect it where there is no velcro. I think the supports are a bit too streched out.

    DB Lateral Raises
    35x10
    35x10
    35x10

    1 Arm Cable Laterals
    30x10
    30x10
    30x10

    Seated DB Shrugs
    90x10
    90x10
    90x10

    Wide Grip Smith Machine Shrugs
    315x10
    315x10
    315x10

    Then I took my pre cardio D4 and Alcalean. Did a round of Mandatory poses and then it was off to hell.

    HIIT on Recumbant Bike
    5 minutes warm up
    15 sprints at level 16 with
    15 low intesity at level 10

    20 5 minutes on the treadmill 21 incline speed 3.5-4

    Had a sick pump even though it was the day of refeed. I seriously think that the Primal EAA is helping in the pump department.

    Late Night Cardio
    Walked Red Bud for 40 minutes through the Ghetto hills.
    Instead of asking her if she wants to go for a walk, now I ask her if she wants to do some cardio.

    My major thing I need to combat now is impatience. Since this is my second contest prep this year, I know how I looked just 2 months ago and sometimes feel I should be closer to that point. Then I remind myself that I've only been on the Cut Diet for 2.5 weeks.

    Thought for the day:
    Think it. Believe it. Act it. Be it.
  38. New Member
    BillFinkbiner's Avatar
    Join Date
    Jun 2007
    Age
    42
    Posts
    420
    Rep Power
    301
    Level
    16
    Lv. Percent
    48.07%

    Ok, here's a huge dose of updates. Going to recap Friday, Saturday, and then my weekly stats and pics update.

    Friday Recap:

    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    4 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc

    Preworkout
    2 scoops VasoCharge
    2 scoops Xtend

    Workout Nutrition
    1 Scoop Primal EAA
    7 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    2.25 scoops Substance
    2.25tblsp PB
    8oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 2
    7oz Tuna/Tilapia
    125g Spinach
    4oz Avacado
    6.5oz Grapefruit
    2 Max CLA

    Pre Work
    2 scoops Vasocharge
    4 Alcalean

    Meal 3
    2.25 scoops Substance
    2.25tblsp PB
    8oz Grapefruit
    1 Sesamin
    2 Fish oil


    Meal 4
    7oz Tuna
    125g Spinach
    4oz Avacado
    6.5oz Grapefruit
    2 Max CLA
    2 Anagen/2 Fenotest

    Meal 5
    7oz Tuna
    125g Spinach
    4oz Avacado
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil

    Meal 6
    2.25 scoops Substance
    2.25 tblsp PB
    2 Max CLA

    Pre Bed
    2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
    2 Cissus
    2 Anagen/2 Fenotest
    3 ZMA
    2g VitaminC
    2g L-Lysine
    1 Echinacea/Goldenseal

    Training
    Wide Grip Pullups
    10
    10
    7

    Close Parallel Grip Lat Pulldown
    180x10
    170x10
    160x10

    Seated Medium Parallel Grip Row
    180x10
    180x10
    180x10

    1 Arm DB Row
    80x10
    85x10
    85x10

    DB Curl Superset Skull Crushers
    30x12 / 65x12
    30x12 / 65x12
    30x12 / 65x12

    Rope Cable Curls Superset Triceps Pressdown
    60x12 / 160x12
    60x12 / 160x12
    60x12 / 160x12

    Posing: 1 Round of Mandatories

    Cardio: 45 min 21-24 incline speed 4 on he Treadmill

    Saturday's Recap
    Diet/Supps
    Wake up cocktail
    2 scoops Xtend
    1 scoop Primal EAA
    1 scoop Glutaform
    1 Scoop Beta-Alanine
    1 Phosphatyl Serine
    2 Anagen/2 Fenotest
    2 Cissus
    4 Alcalean
    4 Yohimbine HCL
    Multi
    2g Vitamin C
    2g L-Lysine
    1 Echinacea/Goldenseal
    50mg Zinc
    2 scoops VasoCharge


    Workout Nutrition
    1 Scoop Primal EAA
    7 Scoops Xtend

    Pre Cardio
    4 Alcalean
    3 Dialene4
    99mg Potasium

    Post Workout
    2 scoops Beta-Alanine
    1 scoop Creaform
    1 scoop Glutaform
    2 scoops Xtend
    2 Anagen/2 Fenotest
    2g Vitamin C

    Meal 1
    2.25 scoops Substance
    2.25tblsp PB
    6.5oz Grapefruit
    1cup brocoli
    1 Sesamin
    2 Fish oil

    Meal 2
    7oz Tuna
    4oz Avacado
    1 1/4cup Green Beans
    6.5oz Grapefruit
    2 Max CLA

    Meal 3
    7oz Tuna
    4oz Avacado
    1 1/4cup Green Beans
    6.5oz Grapefruit
    1 Sesamin
    2 Fish oil
    2 Anagen/2 Fenotest
    3 Dialene4

    Meal 4
    7oz Tuna
    3oz Avacado
    6 Almonds
    1 1/4cup Green Beans
    6.5oz Grapefruit
    2 Max CLA

    Meal 5
    2.25 scoops Substance
    2.25tblsp PB
    1 Sesamin
    2 Fish oil

    12 Scoops of Xtend drank throughout the night.
    Pre Bed
    3 ZMA

    I was Exhausted when I got home from work and went straight to bed. therfore I missed meal 6. See below for why I might have been so beat.

    Training
    Front Sqauts
    115x15 warm up
    135x15
    135x15
    135x12
    I was prettt pissed at only getting 12 reps on the last set. It was a concentration thing which is unacceptable. On the bright side, I went up 10 pounds on front squats this week.

    Leg Press
    540x15
    540x15
    540x16

    Leg Extension Superset Leg Curl
    130x15 / 80x15
    130x15 / 80x15
    130x15 / 80x15

    Standing Calf Raise
    90x15
    90x15
    90x13

    Seated Calf Raise
    120x15
    120x15
    120x5

    Again, my legs were F'N cramping big time during this workout. I'm getting used to it, but DAMN, it makes it hard to do the standing calf raises.

    Posing: 1 Round of Mandatories

    Cardio aka HELL
    HIIT on recumbant bike
    5 mins warm up
    15 sprints at level 16 alternated with 15 LI at level 10
    20 minutes at 21 incline speed 3.5 on treadmill.

    Thought for the day:
    When it's time to do or die, the only choice is immortality.
  39. New Member
    BillFinkbiner's Avatar
    Join Date
    Jun 2007
    Age
    42
    Posts
    420
    Rep Power
    301
    Level
    16
    Lv. Percent
    48.07%

    Stats and Pics. Here it is 9 weeks out. Excellent week. Added three sessions of HIIT this week. Legs actually got stronger!!! Tonight is my refeed, which is very welcome. I think I look pretty flat in the pics, but definately leaner.

    Last Week's Weight 186
    This Week 184.5

    Last week's BF% 6.4
    This Week 6.1





    And yes my posing sucks this week I juist woke up
  40. New Member
    BillFinkbiner's Avatar
    Join Date
    Jun 2007
    Age
    42
    Posts
    420
    Rep Power
    301
    Level
    16
    Lv. Percent
    48.07%



  

  
 

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