Lando33's Hunger For More Log - With Help From Team Scivation

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  1. 1/7/08

    Today, I will start using the Cut Diet for a 12 week cutting period. I have been in a lean mass phase for the better part of 5 months, starting right after my Pro Card win on 6/30/07. Now, it's time to focus my attention on leaning out a bit. I have used the Cut Diet with major success and now i am going back to what works! My workouts will remain intense as always and I do not expect a huge dip in the strength I have gained iover the past couple of months. I will start out on the Cut Diet 3000 meal plan. I am really looking forward to shed the bodyfat I have slowly accumulated over the last couple of months. My ultimate goal is to get to a place in 12 weeks where I prime my body for another Lean Mass phase.

    It's time to retain my nickname (given by Marc) - "The Cut Diet Shredder"

    Here is the meal plan for week #1

    Cut Diet 3000
    DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
    Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
    24 oz cold water

    Meal 1
    6 egg whites
    1 whole egg
    2 oz grilled chicken
    1.33 cup steamed spinach
    2 tbsp peanut butter or 18 almonds or 3 oz avocado
    6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
    to sweeten if desired
    42g protein, 25g carbohydrates, 20g fat

    Meal 2
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)+ 5g GlutaForm
    24 almonds
    2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
    42g protein, 20g carbohydrates, 20g fat

    Meal 3
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    4 oz avocado or 24 almonds
    42g protein, 15g carbohydrates, 20g fat

    Meal 4
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    4 oz avocado or 24 almonds
    42g protein, 15g carbohydrates, 20g fat

    Meal 5
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)+ 5g GlutaForm
    24 almonds
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    42g protein, 15g carbohydrates, 20g fat

    Meal 6
    7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
    2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
    6.5 oz PEELED ruby red grapefruit
    ? splenda packets can be used to sweeten if desired
    49g protein, 25g carbohydrates, 15g fat

    Meal 7
    7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
    49g protein, 15g carbohydrates, 15g fat
    Protein ? 308g = 1232 Calories, Carbohydrates (not including
    Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
    Calories

    Total Calories ? 2922 Calories NON-carbohydrate night
    Total Calories ? 3521 Calories ? Carbohydrate nights

    Every 21st meal is the Carb meal. It is the last meal and it replaces
    Meal 7. The Carb Meal must be eaten in this order.
    1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
    carbohydrates
    1 cup oatmeal (measured dry then add water and micro- 2.
    wave) = 60g carbohydrates
    tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
    ? tbsp honey = 15g carbohydrates 4.
    4-6 packets splenda for sweetening
    18 almonds = 15g fat 5.
    10 oz yam or sweet potato = 75g carbohydrates 6.
    2 tbsp peanut butter or almond butter = 15g fat 7.
    4-6 packets splenda for sweetening
    180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals


  2. 1/7/07 - AM Cardio 30 minutes low impact on treadmill

    PM Workout - Shoulders & Biceps

    Shoulders:
    Standing Barbell Shoulder Press
    warm upx15
    1 135x12
    2 155x10
    3 175x8
    4 175x4
    5 115x10

    Seated Dumbell Shoulder Press
    1 80x12
    2 85x10
    3 90x8
    4 Arnold Presses - 50x12

    Standing Dumbell Laterals
    1 25x15
    2 30x12
    3 35x10
    4 40x8

    Standing Lateral Machine
    1 30lbs reps till failure

    Reverse Pec Deck Flyes
    1 120x15
    2 140x12
    3 160x10

    Bent Over Rear Raises w/dumbells
    1 40x10
    2 50x10
    3 60x8

    Biceps:
    Standing Barbell Curl
    1 95x12
    2 105x10
    3 115x8

    Seated Preacher Curl
    1 95x12
    2 105x10
    3 115x8
    drop to 1 straight bar set on preacher bench for 15 reps

    Seated Incline DB Curls
    1 25x15
    2 35x12
    3 35x10
    4 20x12

    Notes: Both my shoulders and my Biceps were completely taxed by the end of this workout. i am really loving the combo of Vasocharge and Nitrocharge as a pre-workout cocktail. The two really seem to work synergistically and they produce one hell of a pump.
    •   
       


  3. last night's workout 1/8/08

    Sipped on 8 scoops of a 50/50 combo of Refreshing Apple and Lemonade Xtend during this workout!

    Quads and Hams

    Quads:
    Barbell Squats
    warm-up set 135x15
    1 225x15
    2 315x12
    3 405x10
    4 465x5-----> PERSONAL RECORD!!
    5 drop set - 315x10 drop to 225x10 drop to 135x15

    Hack Squats
    1 180x15
    2 270x12
    3 360x10
    4 180x12

    Leg Press Machine
    1 540x15
    2 720x12
    3 810x8
    4 540x15

    Leg Extentions supersetted with Lying Leg Curls
    1 80x20 supersetted with 90x15
    2 100x15 supersetted with 110x12
    3 120x12 supersetted with 130x10
    4 150x8 supersetted with 130x8

    Stiff Legged Deadlifts
    1 185x12
    2 185x12
    3 185x12

    Notes: The gym was filled to capacity with the "New Year's Resolution crowds. Some days this can bother me, other days I am so locked in, i don't even notice it. Today was one of those days I was in the zone and nothing else mattered. I was especailly psyched to get that Personal Record on those Barbell Squats! My knees were feeling fantastic today, they warmed up easily and they had little to no pain, which is a far cry from where they were a couple of months back.

  4. Last night's workout: 1/9/08

    Chest and Triceps:

    Chest
    Barbell Bench Press
    warm-up 135x15
    1 225x12
    2 275x10
    3 315x6
    4 315x6 drop to 225x10 drop to 135x15

    Barbell Incline Press
    1 135x12
    2 185x10
    3 225x6
    4 225x6 drop to 135x10

    Barbell Decline Press - straight sets
    1 185x12
    2 185x12
    3 185x12

    Flat Bench Flyes
    1 40x12
    2 45x10
    3 45x10
    4 50x10

    Triceps

    Decline Skull Crushers
    1 75x12
    2 95x10
    3 105x8

    Seated Overhead Dumbell Press
    1 65x15
    2 85x10
    3 105x8 drop to 65x10

    Rope Pressdowns
    1 65x12
    2 70x10
    3 75x8 drop to 50x8 drop to 35x8

  5. last night was the first carb meal night of my first week of the Cut Diet and it was fantastic. I had forgotten how much that meal fills your stomach and increases vascularity. I will try to get some new pics up soon so i can show ya what I mean. Here how's the carb meal went down:

    Total Calories for 1/9/08: 3521 Calories including Carbohydrate night

    Every 21st meal is the Carb meal. It is the last meal and it replaces
    Meal 7. The Carb Meal must be eaten in this order.

    1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

    1 cup oatmeal (measured dry then add water and micro-
    wave) = 60g carbohydrates
    tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
    tbsp honey = 15g carbohydrates 4.
    18 almonds = 15g fat 5.

    10 oz yam or sweet potato = 75g carbohydrates 6.
    2 tbsp peanut butter or almond butter = 15g fat 7.

    180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

  6. PM Workout - 1/11/08

    Sipped on Scivation Apple Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA during workout

    Back and Traps

    Back:
    Lat Pulldowns
    warm-up 100x20
    1 160x12
    2 170x10
    3 190x8
    4 200x6 drop to 150x8

    Smith Machine Rows
    1 225x12
    2 275x10
    3 295x8
    4 315x6

    T-Bar Rows:
    1 3 platesx12
    2 4 platesx10
    3 5 platesx6

    Seated Machine Rows
    1 160x15
    2 200x12
    3 220x10

    Deadlifts
    1 225x15
    2 315x15
    3 315x12

    Traps:
    Barbell Shrugs
    1 225x15
    2 315x12
    3 315x12

    Dumbell Shrugs
    1 100x12
    2 110x10
    3 125x10 drop to 75x10

    -------------------------------------------------------
    1/12 - Cardio and Abs
    1/13 - OFF
    1/14 - AM Cardio - 40 minutes on treadmill


    Current Supplements and Timing:

    Current Supplements:

    Scivation Xtend - Megadose - Apple Is amazing!!!
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio ? 8 scoops Xtend + 1 serving of Scivation Dialene 4

    Meal 1 ? CLA + Sesamin + Cissus + Elastamine + Multi-vitamin

    Meal 3 ? CLA + Sesamin + CLA

    ? hour Pre-workout ? 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge

    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA

    Meal 5 ? CLA + Sesamin + Cissius + Elastamine

    Pre-bed - ZMA

  7. Last night's workout - 1/15/08

    Quads, Hams & Calves
    Barbell Squats
    warm-up set 135x20
    1 225x20
    2 275x17
    3 315x15
    4 315x15
    Stiff-Leg Deadlifts
    1 135x20
    2 155x17
    3 185x15
    4 185x15
    Seated Leg Extentions
    1 80x20
    2 100x15
    3 120x12
    Seated Leg Curls
    1 100x20
    2 110x15
    3 130x12
    Standing Calf Raises on Smith Machine
    1 225x20
    2 275x15
    3 315x12
    Seated Calf Raises
    1 90x20
    2 135x15
    3 180x12

    Notes: I guess you can call this a hypertrophy day. My goal was to attempt to hit legs twice this week so I wanted to have a higher rep/lighter weight day today and i defintily accomplished that today. I had a pretty good workout and got a real nice pump going.

    Current Weight: 199lbs

    The rest of this week will run as follows:
    Tuesday - Chest, Shoulders, Triceps
    Wednesday - Back, Traps, Biceps
    Thursday - OFF (just ABS and Cardio)
    Friday - Legs
    Saturday - Upper Body
    Sunday - OFF - LET'S GO GIANTS!!!

  8. With 1 week of the Cut Diet (www.scivationbooks.com) under my belt, week 2 will be more of the same:

    Here is the meal plan for week #2

    Cut Diet 3000
    DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
    Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
    24 oz cold water

    Meal 1
    6 egg whites
    1 whole egg
    2 oz grilled chicken
    1.33 cup steamed spinach
    2 tbsp peanut butter or 18 almonds or 3 oz avocado
    6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
    to sweeten if desired
    42g protein, 25g carbohydrates, 20g fat

    Meal 2
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)+ 5g GlutaForm
    24 almonds
    2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
    42g protein, 20g carbohydrates, 20g fat

    Meal 3
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    4 oz avocado or 24 almonds
    42g protein, 15g carbohydrates, 20g fat

    Meal 4
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    4 oz avocado or 24 almonds
    42g protein, 15g carbohydrates, 20g fat

    Meal 5
    6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)+ 5g GlutaForm
    24 almonds
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    42g protein, 15g carbohydrates, 20g fat

    Meal 6
    7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
    2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
    6.5 oz PEELED ruby red grapefruit
    ? splenda packets can be used to sweeten if desired
    49g protein, 25g carbohydrates, 15g fat

    Meal 7
    7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
    Tuna (albacore packed/canned in water)
    1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
    3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
    49g protein, 15g carbohydrates, 15g fat
    Protein ? 308g = 1232 Calories, Carbohydrates (not including
    Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
    Calories

    Total Calories ? 2922 Calories NON-carbohydrate night
    Total Calories ? 3521 Calories ? Carbohydrate nights

    Every 21st meal is the Carb meal. It is the last meal and it replaces
    Meal 7. The Carb Meal must be eaten in this order.
    1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
    carbohydrates
    1 cup oatmeal (measured dry then add water and micro- 2.
    wave) = 60g carbohydrates
    tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
    ? tbsp honey = 15g carbohydrates 4.
    4-6 packets splenda for sweetening
    18 almonds = 15g fat 5.
    10 oz yam or sweet potato = 75g carbohydrates 6.
    2 tbsp peanut butter or almond butter = 15g fat 7.
    4-6 packets splenda for sweetening
    180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

  9. Last night's workout:

    Chest, Shoulders and Triceps

    exercises done in this order:
    Chest:
    Incline Barbell
    warm-up 135x15
    1 185x13
    2 225x12
    3 255x10

    Flat Bench Dumbell
    1 100x14
    2 110x12
    3 120x10

    Incline Dumbell Flyes
    1 40x12
    2 45x10
    3 50x10

    Seated Machine Flyes
    1 100x12
    2 110x10

    Shoulders:
    Seated Dumbell Press
    1 60x15
    2 70x12
    3 75x10

    Bent Over Dumbell Raises
    1 35x15
    2 40x12
    3 45x10

    1-arm Standing Dumbell Lateral Raise
    1 30x12
    2 35x10

    Triceps:
    Smith Machine Close Grip Bench Press - straight sets
    1 175x12
    2 175x12
    3 175x12

    Flat Bench Skull Crushers w/EZ-bar (25lb bar)
    1 75x12
    2 95x10
    3 105x8

    Standing Rope Pressdowns
    1 60x15
    2 65x12
    3 70x10

    Notes: After about a little over a week's worth of the Cut Diet, I am feeling fine. My weights are still pretty decent, even thought these last couple of days have been hypertrophy-type days. My energy levels are good and I am confident I have a good plan in place.

    I was taking in an avg. of 3500 calories in the weeks leading up to the start of the cut diet on 1/7/08. I am currently running the Cut Diet at 3000 cals and I have no problem adjusting it if I don't see the desired results in the comming weeks.

    I have a different mental approach to the Cut Diet this time around and I think it has EVERYTHING to do with the fact that I am not using it to prep for a show. Even though my diet is strict and there will be no deviation from it at all, I don't feel the "weight" of having to be ready for a show by a given date. This is much more of a leasurely approach and I think it will help greatly when it comes to the point when I do in fact start prepping for my Pro Debut!
    __________________

  10. 1/17/08 - Back, Traps & Biceps

    Back:
    Lat Pulldowns
    warm-up 100x20
    1 160x12
    2 170x10
    3 190x8

    Smith Machine Rows
    1 225x12
    2 275x10
    3 295x8
    4 315x6

    T-Bar Rows:
    1 3 platesx12
    2 4 platesx10
    3 5 platesx6

    Seated Machine Rows
    1 160x15
    2 200x12
    3 220x10

    Deadlifts
    1 225x15
    2 315x15
    3 315x12

    Traps:
    Barbell Shrugs
    1 225x15
    2 315x12
    3 315x12

    Dumbell Shrugs
    1 100x12
    2 110x10
    3 125x10 drop to 75x10

    Standing Barbell Curls:
    1 95x12
    2 105x10
    3 115x8
    Seated Dumbell Curls:
    1 35x12
    2 40x10
    3 45x8

    Preacher Curl Machine x2 sets

    Notes: Fantastic workout. I had to flip my workout and rest days a bit this week but I still plan to hit Legs and another bodypart this weekend!

    Keep Lifting!
    •   
       


  11. Sunday workout 1/20/08

    Sipped on 8 scoops of Refreshing Apple Xtend, 1 scoop Primal EAA & 2 scoops Beta Alanine during this workout.

    Quads and Hams

    Quads:
    Barbell Squats
    warm-up set 135x15
    1 225x15
    2 315x12
    3 405x10
    4 465x5 - tied personal record!

    Hack Squats
    1 180x15
    2 270x12
    3 360x10

    Leg Press Machine
    1 540x15
    2 720x12
    3 810x8

    Leg Extentions supersetted with Lying Leg Curls
    1 80x20 supersetted with 90x15
    2 100x15 supersetted with 110x12
    3 120x12 supersetted with 130x10
    4 150x8 supersetted with 130x8

    Stiff Legged Deadlifts
    1 185x12
    2 185x12
    3 185x12

    Calves:
    Smith Machine Calf Raises x 3 sets
    Seated Calf Raise x 3sets

    Current Weight: 198lbs (weighed first thing in the AM)

  12. Last night's workout: 1/21/08

    Quads, Hams & Calves
    Barbell Squats
    warm-up set 135x20
    1 225x20
    2 275x17
    3 315x15
    4 315x15
    Stiff-Leg Deadlifts
    1 135x20
    2 155x17
    3 185x15
    4 185x15
    Seated Leg Extentions
    1 80x20
    2 100x15
    3 120x12
    Seated Leg Curls
    1 100x20
    2 110x15
    3 130x12
    Standing Calf Raises on Smith Machine
    1 225x20
    2 275x15
    3 315x12
    Seated Calf Raises
    1 90x20
    2 135x15
    3 180x12


    Cardio - done post-workout for 35 minutes on Treadmill and then another 20 minutes of dog walking in the park.

    Notes: This workout was rep-for-rep, pound-for-pound the same as my Leg hupertrophy day last week. Thanks to the good Dr. King, I had the day off and I was able to get into the gym around noon. All in all, I had a good workout day and I am really starting to recover from the cold that BLASTED me late last week. My throat is less sore and all i am left with now is some delicious mucus and a weak cough.

    I am really looking forward to my carb meal 2nite!

    Current Weight: 197lbs - weighed first thing in the AM

    ------------------------------------------------

    On tap for 2nite:

    Chest, Tris and Shoulders

  13. last night's workout: 1/22/08

    Last night's workout:

    Chest, Shoulders and Triceps

    exercises done in this order:
    Chest:

    Incline Barbell
    warm-up 135x15
    1 185x13
    2 225x12
    3 265x10
    4 275x8

    Flat Bench Barbell
    1 225x14
    2 275x12
    3 315x10

    Incline Dumbell Flyes
    1 40x12
    2 45x12
    3 50x10

    Dips - full range of motion
    1 BWx15
    2 BWx15

    Shoulders:
    Seated Barbell Press
    1 115x15
    2 135x12
    3 155x10

    Bent Over Dumbell Raises
    1 50x12
    2 50x12
    3 55x10

    Standing Dumbell Lateral Raise
    1 30x12
    2 35x10
    3 35x10

    Triceps:
    Smith Machine Close Grip Bench Press - straight sets
    1 175x12
    2 175x12
    3 175x12

    Flat Bench Skull Crushers w/EZ-bar (25lb bar)
    1 75x12
    2 95x10
    3 105x8

    Standing Rope Pressdowns
    1 60x15
    2 65x12
    3 70x10

    Notes: Anothing great workout in the books 2nite. I am really starting to feel strong on all of these exercises and the combo of doing some many body parts on one day is becoming routine - which is a good thing.

    Cardio - 30 minutes post-workout LI on treadmill

    ----------------------

    1/23/08 - Travel Day

    ---------------------------------------------------------------

    1/24/08 - Back, Biceps and Traps!

  14. 1/24/08 - Back, Traps & Biceps

    Back:
    Wide-Grip Pull-ups
    warm-up BWx15
    1 BWx12
    2 BW+25x10
    3 BW+25x10

    Close-Grip Cable Rows
    1 170x15
    2 190x12
    3 210x10

    Hammer Strength Rows:
    1 3 plates per side x12
    2 3.5 plates per sidex10
    3 4 plates per side x6

    Deadlifts
    1 225x15
    2 315x15
    3 315x12

    Traps:
    Front Barbell Shrugs
    1 225x15
    2 315x12
    3 315x12

    Rear Barbell Shrugs
    1 225x15
    2 315x12
    3 405x12

    Standing Barbell Curls:
    1 95x12
    2 105x10
    3 115x8
    Seated Dumbell Curls:
    1 35x12
    2 40x10
    3 45x8

    Preacher Curl Machine x2 sets

    Weight: 195 lbs

  15. 1/25/08 - Quads, Hams & Calves

    Barbell Squats
    warm-up set 135x20
    1 225x10
    2 315x12
    3 405x8

    Leg Press
    1 540x20
    2 720x15
    3 810x12

    Seated Leg Extentions
    1 120x12
    2 150x10
    3 160x8

    Stiff-Leg Deadlifts
    1 135x20
    2 155x17
    3 185x15

    Seated Leg Curls
    1 100x20
    2 110x15
    3 130x12

    Standing Calf Raises on Smith Machine
    1 225x20
    2 275x15
    3 315x12
    Seated Calf Raises
    1 90x20
    2 135x15
    3 180x12

    Notes: I am feeling great rounding out my third week of the Cut Diet. My energy levels are holding steady and my weight is slowly starting to dip.

    Starting weight: 202
    Current Weight: 195

  16. 1/26/08 - OFF

    1/27/08

    Shoulders, Biceps and Triceps:

    Shoulders
    Seated Shoulder Press x 3 sets
    Dumbell Lateral Raise supersetted with Bent-Over Raises x 3 sets
    Cable Front Raises x 3 sets

    Biceps and Triceps supersets
    1 Standing Barbell Curls supersetted with Lying Skull Crushers
    2 Prone Incline Barbell Curls supersetted with V-Bar Cable Pressdowns x 3 sets
    3 Preacher Curl Machine supersetted with Seated Incline Tricep Extention Machine x 3 sets

    Cardio - 35 total minutes post-workout (5 on stepmill and 30 on treadmill)

  17. 1/28/08 - AM Cardio - 40 minutes of treadmill

    ----------------------------------------------

    1/29/08 - PM Workout -

    Pre-workout - Nitrocharge (1 scoop) + Vasoxplode (2 scoops_

    Sipped on Xtend, Beta Alanine, and Primal EAA

    Chest and Calves -

    Chest done in rollin on 30's style!

    http://www.bodybuilding.com/fun/lobliner35.htm

    Flat Bench Barbell -
    warm-up - 135x15
    1 225x15
    2 275x12
    3 315x6
    4 335x4

    225 for 5 sets of 6 reps each

    Incline Dumbell Press
    1 80x15
    2 90x12
    3 100x8
    4 110x6

    Incline Dumbell Flye
    1 40x12
    2 45x10
    3 50x10

    Flat Bench Dumbell Flye
    1 50x12
    2 55x10
    3 60x10

    Dips
    1 BWx15 slow reps
    2 BWx15 slow reps

    Calves
    Standing Calf Raise on Smith Machine 3 setsx20 reps each set
    Seated Calf Raise - 3x20 reps on each set w/2 second hold at peak


    Current Suppliments:

    Current Supplements:

    Scivation Xtend - Megadose - Apple Is amazing!!!
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 195 lbs

  18. Last night's workout:

    1/30/08

    Quads & Hams

    Barbell Squats
    warm-up set 135x20
    1 225x15
    2 315x10
    3 405x8
    4 455x5 ----> 315x8 ---> 225x10 ---> 135x18
    Hack Squats
    1 180x20
    2 270x15
    3 360x12
    4 450x8 ---> 180x12
    Seated Leg Extentions
    1 100x15
    2 130x12
    3 150x10
    Seated Leg Curls
    1 100x20
    2 110x15
    3 130x12
    Stiff-Leg Deadlifts
    1 135x20
    2 155x17
    3 185x15
    4 185x15

    Notes: Was another good leg workout last night. I am entering the end of the 3rd week of the Cut Diet and I am feeling as strong as ever. I am confident

    Current Suppliments:

    Scivation Xtend - Megadose
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

  19. Last night's workout:

    2/1/08

    Back and Traps

    Barbell Deadlifts
    warm-up - 135x15
    1 225x15
    2 315x12
    3 365x10
    4 405x6

    Barbell Rows
    1 135x15
    2 185x12
    3 225x10

    Weighted Pull-ups
    1 BW+25x12
    2 BW+25x10
    3 BW+25x8

    Hammer Strength Low Rows
    1 180x15
    2 270x12
    3 320x10
    4 180x15 w/2 sec. hold @ peak

    Seated Pulldowns
    1 160xtill failure (can't recall the number of reps!)
    2 160xtill failure (can't recall the number of reps!)
    3 180xtill failure (can't recall the number of reps!)

    Behind the Neck Pulldowns
    Lightweight for 2 sets

    Notes: What a freakin workout! My deadlifts were not as strong as they have been in the past couple of weeks. I really expected them to be a little bit stronger since I had placed them at the end of my workouts but I really concentrated hard on feeling the contractions during this back-only workout and boy did it pay off. I was taxed by the end and I was really sore the next day - I would say MISSION ACCOMPLISHED!!!

    Current Suppliments:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 195 lbs
    __________________

  20. Last night's workout:

    2/2/08

    Arms - Biceps, Triceps & Forearms

    Biceps:
    Barbell Curls
    warm-up - 65x12
    1 85x12
    2 95x10
    3 115x8

    Preacher Curl Machine
    1 Using 45lbs plate in middle positionx12 slow-reps
    2 Using 45lbs plate in middle positionx12 slow-reps
    3 Using 55lbs in middle positionx10 slow-reps

    Highly reccomended!!!!
    Pull-ups - palms facing you, concentration on the biceps
    1 BWx12
    2 BWx12
    3 BWx10
    supersetted with Incline Dumbell Curls
    1 30x10
    2 30x10
    3 35x8

    Triceps

    Decline Skull Crushers w/25lb EZ-Bar
    1 75x12
    2 95x10
    3 115x10

    Cable Pressdowns
    1 70x12
    2 80x10
    3 90x8 plus 2 forced reps

    Highly reccomended!!!!
    Weighted Bench Dips
    1 BW+45x15
    2 BW+65x12
    3 BW+85x10
    supersetted with Standing Cable Overhead Rope Extentions
    1 90x12
    2 100x10
    3 100x8

    Forearms: Barbell Wrist Curls x3 sets
    Standing Barbell Reverse Curls x3sets

    Notes: I have fortunate enough to get the chance to lift with my younger brother, who is among the best training partners I know. I trained with him for many years but because of the way our schedules are now, we rarely training together. There is always a great engery when we train and there are always a bunch of laughs invovled as well.

    Current Suppliments:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs

  21. Last night's workout:

    2/5/08

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 6 scoops of Xtend before and during cardio.

    Shoulders, Traps and Calves

    Shoulders:

    Seated Shoulder Press
    Warm-up: 95x15
    1 135x12
    2 185x10
    3 205x6
    4 135x15

    Seated Dumbbell Shoulder Press
    1 70x15
    2 85x12
    3 90x10

    Seated Dumbbell Lateral
    1 30x12
    2 35x10
    3 35x10

    Wide-grip Barbell Upright Rows ? straight sets
    1 95x12
    2 95x12
    3 95x12

    Dumbbell Bent-over Lateral Raises
    1 40x15
    2 50x12
    3 60x10

    Traps

    Dumbbell Shrugs x 3 sets
    Rear Barbell Shrugs x 3 sets

    Calves

    Angled Calf Machine x 3 sets
    Seated Calves x 3 sets



    Notes: Had a pretty sick workout last night. I think another goal of my ?off-season? would be to step up my seated military press. I would really like to increase the weights and I think that would be a major concentraition of mine over the next couple of months. Even though I am dieting and taking in a slightly decreased amount of calories, I think I could still make some strides in that area.


    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs

  22. Last night's workout:

    2/5/08


    PM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 6 scoops of Xtend before and during cardio.

    Quads & Hams

    Quads

    Barbell Squats
    Warm-up set 135x15
    1 225x12
    2 315x10
    3 405x8
    4 455x6
    5 225x12 ---- Pause Squats!!!

    Hack Squats
    1 180x15
    2 270x12
    3 360x10
    4 450x8

    Leg Press
    1 630x17
    2 720x15
    3 810x12

    Seated Leg Extensions
    1 110x15
    2 130x12
    3 140x10 drop to 70x10

    Hams

    Lying Leg Curls
    1 90x15
    2 110x12
    3 130x8 drop to 70x12
    4 70x12 feet together
    5 90x10 feet together

    Seated Leg Curls
    1 100x15
    2 120x12
    3 130x10

    Notes: It?s days like this where I truly wish that my gym was not down 3 flights of stairs. There were definitely some moments where I considered doing a little bit less, but then I dug down and blasted the weights even harder. Great workout!

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs

    I snapped some pics this morning after my morning cardio. Sorry for the poor angles and lighting but I took em in a bit of a rush. Next time, I?ll try to get the wheels in the shots!

    I am happy with my current progress and I still have about 10 more weeks of running the Cut Diet before I hop on the CHA Diet to start gaining some lean mass.




  23. Last night's workout:

    2/7/08

    PM Cardio - 37 minutes on treadmill
    Sipped on 6 scoops of Xtend before and during cardio.

    Chest & Triceps

    Chest

    Incline Barbell
    warm-up 135x15
    1 225x12
    2 275x10
    3 275x8
    4 285x6 drop to 225x6 drop to 135x10 rest-pause style!

    Flat Bench Dumbell Press
    1 100x12
    2 110x10
    3 120x8
    4 120x8 including 2 forced reps

    Flat Bench Dumbell Flyes
    1 40x12
    2 50x10
    3 60x8

    Cable Cross Overs
    1 50x15
    2 60x12
    3 65x10
    4 50x15

    Low Cable Cross Overs
    1 30x15
    2 30x15

    Triceps

    Standing Cable Pressdown x 3 sets
    Standing V-bar Pressdown x 3 sets
    Seated Dumbell Behind The Neck Press x 3 sets

    Notes: By the time I rolled around to my second set of triceps, they were already pumped. I was on the verge of heading for the door without doing cardio but that little voice named DESIRE creeped in and I hit the treadmill with a vengance.

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs

  24. Last night's workout:

    2/8/08

    AM Cardio - 37 Minutes of LI cardio on treadmill

    Back

    Barbell Deadlifts
    warm-up - 135x15
    1 225x15
    2 315x12
    3 365x10
    4 405x6
    5 315x8

    Wide-grip handle Pulldowns
    1 160x12
    2 180x10
    3 200x8
    4 200x6

    Dumbell Rows supersetted with Close-grip Cable Rows
    1 100x12 -- 130x15
    2 100x10 -- 150x12
    3 100x10 -- 160x10

    Seated Pulldowns
    1 160xtill failure
    2 160xtill failure
    3 180xtill failure

    Behind the Neck Pulldowns
    Lightweight for 2 sets

    Notes: I ran my back workout very similar to last week's. The deadlifts lelt great but I am thinking of doing them on a seperate day next week, just to really give them my all.

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  25. Last night's workout:

    2/10/08

    Post-Workout Cardio - 37 Minutes of LI cardio on treadmill

    Biceps, Forearms, Calves, Abs & Cardio

    Biceps

    Barbell Curls
    warm-up - barx12
    1 95x10
    2 115x8
    3 125x6
    4 85x10

    Preacher Curl (25lb Bar)
    1 75x12
    2 95x10
    3 105x8
    4 75x10

    Seated Dumbell Curls
    1 30x10
    2 35x8
    3 35x8

    2-arm High Cable Curls
    1 35x15
    2 45x12
    3 55x10
    4 55x8

    Calves
    Standing Calf Raises on Smith Machine - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set
    Seated Calf raise - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set

    Forearms
    Behind the back barbell wrist curls x 3 sets
    Reverse Preacher Curls supersetted with standing wrist curls x 3 sets

    Abs
    Hanging Leg Rasies
    Crunches on swiss ball
    Cable Rope Crunches

    Notes: Today was a mix of smaller bodyparts. It was a nice sunday workout and I am psyched for the week ahead of me!!!

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  26. Last night's workout:

    2/11/08

    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 6 scoops of Xtend before and during cardio.

    Shoulders & Traps

    Standing Dumbell Laterals
    warm-up 20x15
    1 30x12
    2 35x10
    3 40x8
    4 40x6

    Rear Delt Raises
    1 40x12
    2 50x10
    3 60x8
    4 60x6

    Seated Military Press
    1 135x12
    2 155x10
    3 185x8
    4 185x6

    Barbell Clean & Press
    1 95x12
    2 115x10
    3 115x8

    Wide-grip upright row
    1 95x15
    2 95x15
    3 115x8

    Traps

    Hammer Strength Shrugs
    1 180x15
    2 270x12
    3 360x10

    Dumbbell Shrugs
    1 135x12
    2 135x12
    3 135x12 drop to 65x10

    Notes: I changed things up a bit from last week and I did my lateral work before the pressing movements. This was a really nice change and I think I will continue to hit shoulders this way for another couple of weeks.

    On a seperate note, I am really psyched to go out to the Arnold Classic in a couple of weeks. Not only will this be my first Arnold (which is awesome on its own), I will get the chance to finally meet up with a ton of people I only know through the boards. I hope these next couple of week fly by.

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  27. Last night's workout:

    2/12/08

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 6 scoops of Xtend before and during cardio.

    Quads and Hams

    Smith Machine Squats
    warm-up 135x15
    1 225x15
    2 275x12
    3 315x10
    4 315x10
    super sets of wide stance squats with narrow stance
    1 225x10
    2 225x10

    Leg Press Quads Flex sets - supersetted with Sissy Squats on Hack Squat Machine
    ------the only way I can explain the Leg Press Quad Flex sets is I saw a video on bb.com probably about a year ago where Milos Sarcev took a bunch of bodybuilders and ran them through a Leg training day. He included this superset which consisted of this Leg Press movement. It consisted of using a light weight and just flexing your quads to move the weight up. These reps are done at a 5-count on the way up and another 5 on the way down. They are a killer on their own but in conjunction with the sisy squats on the hack squat machine - they are awesome!!!

    This was done for 3 sets of 15 reps each!!!

    Seated Leg Extentions x 3 sets

    Hams

    Stiff Legged Deadlifts x 3 sets
    Lying Leg Curls x 3 sets


    Notes: I turned what was going to be a mediocre leg day into something a whole lot better. There was a ton of people waiting for the two barbell racks so I had to wait to squat, even after walking to warm-up on the treadmill. I had almost forgotten about these supersets and I'm glad I employed them yesterday afternoon.

    All that leg training made my carb meal last night very well deserved!

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  28. Last night's workout:

    2/13/08 - OFF
    2/14/08

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 6 scoops of Xtend before and during cardio.

    v-day workout!!! Chest and Triceps

    Chest
    Flat Bench Barbell
    warm-up 135x15
    1 225x12
    2 275x10
    3 315x6
    4 315x8 (2 forced reps)

    5 sets @ 225x6 -----------------> You betta believe I was Rollin' on 30's baby!

    Incline Chest Machine
    1 140x15
    2 180x12
    3 270x6
    4 270x4 drop to 140x12

    Incline Dumbell Flyes
    1 40x12
    2 40x12
    3 45x10

    Standing Cable Crossovers
    1 45x15
    2 50x12
    3 55x12
    4 60x10

    Dumbell Pull-overs
    1 75x12
    2 80x10
    3 85x10

    Triceps:
    V-bar Cable Pressdown
    1 80x12
    2 90x10
    3 100x8

    Tri-set:
    Dips - Standing Overhead Rope Cable Extention - 1-arm Cable Pressdowns
    done for 3 sets

    Reverse Grip Pressdowns x 4 sets

    Notes: Well, it is safe to say that the Cut Diet is in full effect. Things are going very well. My strength has stayed the same or actually increased over the last 5 weeks and my weight is hovering around 194 lbs. One thing i have learned with this Diet in particular is not to rely on the scale as a means for tracking weight loss. The mirror is always the best judge. I am starting to see forearm and biceps veins during my workout that I have not seen in a couple of months during my bulk.

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  29. Last night's workout:

    2/15/08

    AM Cardio - 37 Minutes of LI cardio on treadmill

    Back

    Weighted Pull-ups
    BWx15
    1 25x12
    2 45x10
    3 BWx12

    Barbell Deadlifts
    warm-up - 135x15
    1 225x15 super setted with close- grip rows 160x12
    2 315x12 super setted with close- grip rows 180x10
    3 405x8 super setted with close- grip rows 200x8
    4 455x1
    5 315x8
    6 315x8

    Wide-grip handle seated rows
    1 160x12
    2 180x10
    3 200x8

    Hammer Strength Low Rows
    1 2 plates x15
    2 3 plates x12
    3 3 plates x 12

    Seated Pulldowns
    1 160xtill failure
    2 180xtill failure
    3 180xtill failure

    Behind the Neck Pulldowns
    Lightweight for 2 sets

    Biceps
    Barbell Curls x 3 sets
    Seated Alternate Dumbell Curls x 3 sets

    Notes: Awesome back workout last night. The deads felt great and I was even close to hitting a personal record. Maybe, I'll go for it nextime.


    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Nitrocharge
    Primaforce Beta Alanine
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce Elastamine
    Primaforce ZMA
    Multi-vitamin

    AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
    Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
    Meal 3 - CLA + Sesamin + CLA
    1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
    During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
    Meal 5 - CLA + Sesamin + Cissius + Elastamine
    Pre-bed - ZMA

    Current Diet: Cut Diet 3500

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________

  30. 2/16/08 - Cardio & Abs - 35 Minutes on treadmill

    2/17/08 - OFF

    2/18/08 - AM Cardio - 35 minutes on treadmill with 8 scoops of Xtend (lemonade flavor) in my cup

    On tap for 2nite - Shoulders and Traps!!!
  

  
 

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