Lando33's Hunger For More Log - With Help From Team Scivation - AnabolicMinds.com - Page 3

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

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  1. New Member
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    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

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    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.



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    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
    •   
       

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    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
    __________________
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    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
    __________________
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    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
    __________________
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    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
    __________________
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    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
    __________________
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    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
    __________________
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    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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    Last night's workout:

    2/18/08

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Shoulders & Traps

    Shoulders
    Standing Dumbell Lateral Raises
    warm-up 20x15
    1 35x12
    2 40x10
    3 40x10
    4 45x6

    Prone Incline Rear Delt Dumbell Raises
    1 30x12
    2 35x10
    3 40x10
    4 40x8

    Smith Machine Shoulder Press
    1 135x20
    2 185x12
    3 225x8
    4 225x8 drop to 185x10

    Shoulder Press Machine
    1 140x12
    2 160x10
    3 180x8
    4 200x6 drop to 140x8

    Barbell Upright Row Superset (wide-grip to narrow grip) x 4 sets

    Traps:
    Barbell Shrugs
    1 225x15
    2 315x12
    3 365x10
    4 405x8
    5 225x10 (5 second hold at peak + 5 second hold on stretch)

    Notes: Had a great workout last night with shoulders. I was able to generate a very good level on intensity. I am dropping from the 3500 calorie cut diet plan to the 3000 calorie plan in order to shed some additional fat. Cardio is being done 4-5 days a week and I think i am going to make sure I get in 5 good sessions per week.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 194 lbs
    __________________
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    Last night's workout:

    2/19/08

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Quads and Hams
    Quads:

    Barbell Squats
    warm-up #1 135x12
    warm-up #2 135x12
    1 225x15
    2 315x12
    3 405x8
    4 405x8 drop to 315x8 drop to 225x10

    Leg Press
    1 540x15
    2 630x12
    3 720x10
    4 720x10
    5 810x10 (plus 2 forced reps)
    6 810x10 (plus 2 forced reps)

    Leg Extention
    1 90x12
    2 110x10
    3 130x8
    4 70x15

    Hams:
    Standing Leg Curl Machine x 4 sets
    Seated Leg Curl Machine x 4 sets

    Notes: After what had been a modified leg routine last week, I was back in the full swing of things last night. My legs felt strong and I had a CRAZY pump by the end of my first exercise. I took a little more time in between sets than I normally do but it was well worth it. I used that extra time to sip some Xtend and regroup so I could throw everything I had into the next set.

    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: 193 lbs
    __________________
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    Last night's workout:

    2/20/08 - OFF

    2/21/08

    AM Cardio: 37 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Chest & Triceps
    Chest:

    Barbell Incline Bench Press
    warm-up 135x12
    1 225x12
    2 245x10
    3 275x8
    Rollin on 30's - 5 sets of 225x6

    Dumbell Flat Bench Press
    1 100x10
    2 115x8
    3 115x8
    4 120x6

    Flat Bench Dumbell Flyes
    1 50x12
    2 60x10
    3 70x10

    Cable Cross Overs
    1 50x12
    2 60x10
    3 70x10

    Dips
    1 BW+45x10
    2 BW+70x8
    3 BWx12

    Triceps
    Smith Machine Close-Grip Bench
    1 135x12
    2 225x8
    3 225x8
    4 225x6

    V-Bar Pressdown
    1 80x12
    2 100x10
    3 120x8

    Seated Dumbell Overhead Press
    1 80x12
    2 90x10
    3 100x10

    1-arm Standing Dumbell Extentions
    1 25x10
    2 30x10

    Notes: Great workout 2nite. The Rollin' on 30's Incline Bench to start the workout was a great move. I had used the technique in the past on flat bench but I went ahead and applied it to incline bench and I was not disapointed.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 193 lbs
    __________________
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    Last night's workout:

    2/22/08 - Took the day off b/c of the snow in the Northeast. Work was cancelled so I spent the day in!
    2/23/08 - Back To Business!
    Back and Biceps


    Post-Workout Cardio: 37 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Back:

    Barbell Deadlift
    warm-up 135x12
    1 225x12
    2 315x8
    3 405x6
    4 455x1
    5 315x8
    6 315x6

    Close Grip Rows
    1 170x12
    2 190x10
    3 210x8

    Wide-grip Pullups
    1 BWx12
    2 BW+25x8
    3 BW+45x6
    4 BWx10

    T-bar Row supersetted with 1-arm rows on seated cable machine x 4 sets

    Seated Pulldowns
    1 160x10
    2 180x8
    3 200x6 drop to 140x8

    Machine Pullovers x 3 sets

    Biceps
    Seated Alternate DB Curls
    1 30x10
    2 35x8
    3 40x6

    Standing Preacher Curls w/ EZ bar x 3 sets

    Standing Bicep Curl
    1 85x4 (wide-grip) then 85x4 (close-grip)
    2 85x4 (wide-grip) then 85x4 (close-grip)
    3 85x4 (wide-grip) then 85x4 (close-grip)

    Notes: The snow day was a bit unexpected on Friday but i was back in the gym on Saturday and I did not miss a beat. I have come to the realization that my biceps need a lot of work and as a result, I am going to start hitting them seperate from my back.

    I am heading out to the Arnold is a few days and it will be my first time! I am so psyched to get the chance to meet everyone from Scivation and hopefully get the chance to train with my peeps as well!

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 193 lbs
    __________________
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    Last night's workout:

    2/25/08

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

    Shoulders, Traps & Calves

    Standing DB Lateral Raises
    warm - up 10x15
    1 30x12
    2 35x10
    3 35x10
    4 40x6

    Standing Lateral Raise Machine
    1 40x12
    2 50x10
    3 50x10

    Seated DB Press
    1 70x12
    2 80x10
    3 95x6

    Seated Shoulder Press Machine
    1 140x12
    2 outside grip - 140x8 then inside grip 90x8
    3 outside grip - 140x8 then inside grip 90x8

    Reverse Pec Deck
    1 110x15
    2 130x12
    3 150x10
    4 150x8

    Traps

    Behind The Back Barbell shrugs - slow reps
    1 225x15
    2 315x12
    3 405x12

    Dumbell Shrugs
    1 125x15
    2 135x12
    3 150x10
    4 150x10

    Calves
    Seated Calf Raise x 5 sets
    Smith Machine Standing Calf Raise x 3 sets

    Notes: Got a great workout in 2nite. My shoulders are completely taxed and I had great energy today. My arms are starting to look more vascular by the week and things will continue to improve as I gett deeper into my dieting phase.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 193 lbs
    __________________
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    Last night's workout:

    2/26/08

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

    Quads & Hams

    Quads:
    Barbell Squat
    Warm-up 135x12
    1 225x12
    2 315x10
    3 405x8
    4 475x3 ***PERSONAL RECORD***
    5 225X21

    Leg Press
    1 630x15
    2 630x15
    3 720x12
    4 720x12
    5 720x12

    Seated Leg Extentions
    1 80x15
    2 90x12
    3 100x10
    4 110x10
    5 120x8

    Hamstrings

    Stiff-Legged Deadlifts
    1 255x12
    2 255x12
    3 255x12
    4 255x12

    Lying Leg Curls
    1 80x15
    2 100x12
    3 120x10
    4 60x21 (7-7-7)


    Notes: I felt great comming into last night's workout and I was psyched to get things going early on. I had in mind that I might try for a person record on Squats and after feeling okay on 405, I decided to go for it. After racking the bar, I was really happy about what I had just pulled off.

    I am really starting to fell the Cut Diet kick in. I have fantastic energy and I am hitting personal records while taking in reduced calories. I will need to go shopping later to prep for my road trip out to the Arnold this weekend.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 193 lbs
    __________________
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    Last night's workout:

    2/27/08

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

    Chest & Triceps
    Chest:

    Incline Barbell Bench
    warm-up - 135x12
    1 225x12
    2 245x10
    3 275x8
    4 185x12

    Flat Bench Dumbell Press
    1 100x10
    2 110x8
    3 120x8
    4 70x15

    Dumbell Flye
    1 50x12
    2 60x10
    3 60x10

    Incline Bench Machine supersetted with pec deck x 3 sets

    Triceps
    V-Bar Pressdown x 3 sets
    Straight Bar Pressdown x 3 sets
    Rope Pressdown x 4 sets

    Notes: I am so psyched for this weekend!

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 192 lbs
    __________________
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    I am back after an incredible weekend of fun, food, friends and kick a$$ workouts at the 2008 Arnold Classic. i will try to collect my thoughts and post them later on but here are a few pics for now....









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    Arnold Classic Weekend Workout

    2/28/08 - OFF (packed up my stuff and got to bed early!!!
    2/29/08 - Left NY @ 3:30am for the big 10 hour drive to the Arnold Classic

    Got in a Shoulders and Arms session with fellow Team Scivation members Bill (billfinkbiner) & Ron (AsianDisaster) @ Metro Fitness starting at 11:30pm!!!




    Shoulders and Arms

    Shoulders:
    Seated Smtih Machine Press
    Dumbell Lateral Raises

    Reverse Flyes on Pec Deck

    Barbell Front Raises


    Arms - Bi & Tri Superset
    Barbell Curl w/Close Grip Bench
    DB Curl w/Weighted Dips



    Notes: After a 10 hour drive, putting together countless bags at the ****.com booth @ the Arnold Classic expo, I was spent. But when the Team said that they were going to head over to train.....I knew I could not miss the chance. It was an awesome workout that even when we finished it, we will had the energy to do a 4 man posedown! There was such a good energy between the three of us. I could not imagine what it would be to train with these guys on a regular basis!

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 192 lbs
  20. New Member
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    Arnold Classic Weekend Workout

    3/1/08 ? After working a full day at the Expo booth at the Arnold and a chance meeting Arnie himself:




    The Team decided to attempt to get in another late-night workout. We did not have any luck in securing a location since many gyms in that area were open 24 hours during the week and not on the weekends.

    3/2/08

    Got in a Chest and Abs session with fellow Team Scivation member Ron (AsianDisaster) @ Lifestyle Family Fitness first thing in the morning.


    Chest & Abs
    Chest:
    Barbell Flat Bench
    Hammer Strength Incline Bench
    Incline DB Flyes
    Cable Crossovers
    DB Pullover ? AsianDisaster-STYLE

    Abs:
    Hanging Leg Raises


    Notes: I left all of whatever energy I had in the gym after that workout. I must have gotten less than 10 hours of sleep in 3 nights but I would do it again in a heartbeat. The people I got to meet and train with are the real deal. Team Scivation is a force, no doubt about it. This is just the beginning of the heights we will all achieve in the coming years.




    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day
    Primaforce Primal EAA
    Primaforce Vasocharge ? more scoops than one human should consume in a given day!
    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 192 lbs
  21. New Member
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    Last night's workout:

    3/5/08


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

    Back

    Barbell Deadlifts
    warm-up 135x15
    1 225x12
    2 310x10
    3 365x8
    4 225x10

    Barbell Rows
    1 225x10
    2 225x10
    3 245x8

    Dumbell Rows
    1 90x12
    2 100x10
    3 110x8

    Weighted Pull-ups
    1 BW+25x10
    2 BW+25x10
    3 BWx15

    T-bar Rows
    1 90x15
    2 135x12
    3 180x8

    Low Rows x 3 sets

    Notes: It was a complete struggle all through the workout. My mind was totally into every since set of every single exercise but my body wanted to be laid up in bed. I am still trying to fight off this cold and after skipping two gym days this week, I really wanted to get in there and tear things up. It did feel good to go and get it done but I am still not close to 100%........yet.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 191 lbs
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    I'll make this short and sweet.

    Yesterday, I found out that as a new WNBF Pro, I had to compete within a year of winning my Pro Card. As some of you know, I was not planning on competing in 2008. There are too many life-events that will dominate my life and I figured that the extra time in between shows would actually give me the opportunity to make improvements.

    I had read my Pro contract cover-to-cover to make sure I could do this. The bottom line is the contract does not include any information and I was actually very fortunate to have had this brought to my attention. I immediately e-mailed the powers that be and I was granted an extention.

    So...........

    I will be competing as a Pro for the FIRST TIME on Saturday, September 13, 2008 in Kansas City, KS at the WNBF Pro International Championships.


    In two simple words......."IT'S ON"

    [b]It's time to show them what the Team is made of!

    27 Weeks Out!
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    b]Last night's workout:

    3/6/08[/b]

    AM Cardio ? 35 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Chest

    Flat Bench Barbell
    warm-up 135x12
    1 225x12
    2 225x10
    3 275x8
    4 275x8
    5 225x6
    6 225x6

    Incline Dumbell Press
    1 95x10
    2 105x8
    3 115x6
    4 115x6
    5 75x12

    Incline Dumbell Press
    1 40x10
    2 40x10
    3 40x10

    Weighted Dips
    1 BW+45x12
    2 BW+45x12
    3 BW+45x12
    4 BWx10

    Dumbell Pullovers - Asian Disaster Style!!! x 3 sets

    Notes: Despite feeling severly under the weather, I had a great chest workout. If I was feeling a little bit better, I would have thrown in either come calves or an arm movement. I will start my correspondance with Derek and work with him for my upcomming contest prep. With Scivation on my side, it is going to be a great run at my first Pro show.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 191 lbs
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    ]Last night's workout:

    Friday - 3/7/08


    AM Cardio ? none

    Arms - Biceps and Triceps

    Biceps
    Standing Barbell Curls x 4 sets
    Seated Precher Curls x 2 close grip
    Seated Precher Curls x 2 wide-grip
    Superset - Chin-ups (bicep concentration) w/seated incline curls x 3 sets
    Concentration curls x 2 sets

    Triceps
    Skull Crushers on flat bench x 4 sets
    V-bar Pressdown x 3 sets
    Dip Machine x 3 sets


    Notes: Another good workout despite being under the weather. The mental effects of getting ready for a show carried me through this workout. I am so psyched that I can now focus on making it to the stage. I have already started to think about my posing routine and I have some great ideas that I am starting to put together!

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 191 lbs
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    ]Last night's workout:

    3/8/08


    AM Cardio ? none

    Legs

    ATG Squats -
    warm-up 135x10
    1 135x12
    2 225x10
    3 315x10
    4 315x8

    Leg Press
    1 540x15
    2 630x12
    3 720x10
    4 810x8 drop to 540x10 drop to 360x10

    Barbell Lunge
    1 115x12
    2 135x10
    3 135x10

    Hams
    Stiff Legged Deadlift on Smith Machine
    1 135x15
    2 185x10
    3 225x8

    Lying Leg Curl
    1 95x14
    2 105x12
    3 115x10
    4 75x15

    Calves
    Angled Calf Machine x 3 sets

    Notes: I felt like I really had to battle through this workout but it's days like these that seperate the champs from the rest of the pack. These are the days that truly make the difference.

    Today, I took a step back and truly evaluated my leg training. Specfically my squating. As of late, I have been pushing some major weight on squats. The flip side is I would wake up the next day and my legs were not as sore as they should have been for pushing that sort of weight. In addition, my knees were starting to absolutely kill me. So yesterday, I really broke it down and went back to basics - full range of motion, dropping ALL THE WAY down and powering back up. Well, that was it and by the end of my squats sets - it was on! My quads were on FIRE and my knees were pain free. Just like that!


    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 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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs[/QUOTE]
  26. New Member
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    Last night's workout:

    3/10/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    No workout last night

    3/11/08

    Notes: Happy Anniversary to me......sort of. Today is March 11, 2008. 2 years ago today I was on stage for the NBI Tri-state Open. The NBI was a natural organization that has disolved over the last couple of years. One of its main shows, that was held in Tarrytown, NY is now an OCB show. This show was my second and I ended up winning my class. I ended up chatting backstage with a guy by the name of Raf Vasquez (Raf91) and we have stayed friends ever since. I remember chatting with him about supplements and dieting and I distinctly remember talking to him about a little product called Xtend.

    Raf went on to compete in a couple of INBF shows before winning his WNBF Pro card. It was a small show in comparison to the INBF show I did a little over a year later but it was just as fun. Here are a couple pics:










    Raf and I:




    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs
  27. New Member
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    ]Last night's workout:

    3/14/08


    AM Cardio ? 37 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Back

    Cybex Lat Pulldown Machine

    Barbell Rows
    1 225x10
    2 225x10
    3 245x8

    Dumbell Rows
    1 90x12
    2 100x10
    3 110x8

    Weighted Pull-ups
    1 BW+25x10
    2 BW+25x10
    3 BWx15

    T-bar Rows from the floor
    1 90x15
    2 135x12
    3 180x8

    Barbell Deadlifts
    warm-up 135x15
    1 225x12
    2 310x10
    3 365x8
    4 225x10

    Notes: I am gaining a more narrowed focus when it comes to my workouts. I am starting to get into my mode where I am all business in the gym. Normally, when I arrive I can waste plenty of time, just saying hello to people. When my contest prep starts, this all goes away and it is strictly business from the time i enter the front door until the time I finish my last rep. My friends understand what it means when I prep for a show. No more socializing in between sets, no more giving people advice on thier form.

    This is my time and this is the difference between just being happy to be on stage and training to win.






    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs[/QUOTE]

    3/15/08: OFF

    3/16/08: Cardio - 30 minutes on treadmill
    Sipped on 8 scoops of Xtend before and during cardio
  28. New Member
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    ]Last night's workout:

    3/17/08


    AM Cardio ? 37 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Shoulders, Traps, & Abs

    Dumbell Shoulder Press
    warm up - 40x15
    1 80x12
    2 90x10
    3 100x8
    70x6 for 5 sets - Rollin' on 30's

    Standing Dumbell Lateral Raise
    1 30x15
    2 35x12
    3 35x12
    4 40x10

    Prone Incline DB Rear Delt Raise
    1 30x12
    2 35x10
    3 40x8
    4 40x8

    Smith Machine Upright Row x 4 sets

    1-arm Cable Lateral Raise
    1 30x12 each arm
    2 30x12 each arm

    Traps:
    Front Barbell Shrugs supersetted w/Rear Barbell Shrugs
    1 225x15
    2 315x12
    3 315x12
    4 225x15

    Abs:
    Hanging Leg Raises x 4 sets
    Decline Crunches x 3 sets
    Oblique Crunches x 2 sets

    Notes: Very intense shoulder workout last night. I really wanted to put up the 110lbs dumbells on the seated dumbell press, but last night would not be the night for it. I tried but I couldn't balance them enough b/c my shoulders were already shot from the previous sets.

    Tonight, I will be hitting legs and I am already psyched up for it.


    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs
  29. New Member
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    Last night's workout:

    3/18/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Quads, Hams & Calves
    Barbell Squats
    warm-up: 135x12
    warm-up #2: 135x12
    1 225x12
    2 315x10
    3 365x8
    4 405x4
    5 PAUSE SQUATS - 275x10

    Leg Press
    1 630x15
    2 630x15
    3 680x12
    4 720x12
    5 720x12

    Smith Machine Lunges
    1 115x12
    2 135x10
    3 135x10
    4 135x10

    Leg Extentions
    1 90x15
    2 110x12
    3 130x10
    4 70x15

    Hams
    Standing Leg Curl Machine x 4 sets
    Lying Leg Curl x 4 sets

    Calves

    Tri-set - Angled Calf Machine/Bodyweight Standing Calf Raise/Calf Raise from Floor x 3 sets

    Tri-set - Seated Calf Raise/Toe Raise/Heel Raise x 3 sets

    Notes: I accomplished my goal last night as I absolutely killed my legs. This was an all out assault on my weak ass wheels and when the dust cleared, I was barely able to stand. I hit the treadmill for an extra 10 minutes post-workout just to help stretch out my quads. I have no doubt that I have made some improvements in my legs over the last couple of months and things will only get better as I get deeper and deeper into my contest prep.

    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 3000

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: www.Musclekc.com[/QUOTE]
  30. New Member
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    Last night's workout:

    3/19/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Chest & Triceps
    Chest
    Flat Bench Barbell
    warm-up - 135x12
    1 225x12
    2 275x8
    3 315x6
    4 225x8
    5 225x8
    6 225x8

    Incline Dumbell Press
    1 90x12
    2 100x10
    3 110x8
    4 120x6
    5 90x8
    6 90x8

    Flat Bench DB Flye
    1 60x10
    2 60x10
    3 60x10

    Incline Press Machine x 2 sets

    Weighted Dips
    1 BW+45x6
    2 BWx12
    3 BWx10

    Triceps
    Straight Bar Pressdown
    1 90x12
    2 100x10
    3 100x10

    EZ-bar Skull Crushers
    1 95x10
    2 95x10
    3 105x8

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

    Notes: I went with the classic Chest/Tri's split last night and it was another intense affair. I have been training solo lately but that has no effect on my drive, effort, or intensity. I am starting to look noticeibly leaner.

    I don't think I have mentioned it in my previous workout updates but I have switched over to the CHA diet from the Cut Diet. Being as carb-sensitive as I am, I know this diet will work fantasticly as I use it to prep for the stage.


    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: CHA 2700

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: www.Musclekc.com
  31. New Member
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    Last night's workout:

    3/20/08


    Cardio ? NONE

    Back and Biceps
    Back
    Barbell Deadlifts
    warm-up 135x10
    1 225x15
    2 315x12
    3 405x8
    4 315x10
    5 225x15

    Barbell Rows
    1 225x12
    2 225x10
    3 225x10
    4 225x10

    Reverse Grip Pulldowns
    1 140x15
    2 180x12
    3 200x10
    4 210x8 drop to 140x10

    Close Grip Rows
    1 180x10
    2 200x8
    3 220x6

    T-bar Rows
    1 2 plates x15
    2 3 plates x12
    3 4 plates x10
    4 5 plates x6

    Assisted Wide-grip Pullups
    1 BWx8 then 8 more assited
    2 BWx8 then 8 more assited
    3 BWx8 then 8 more assited

    Biceps
    Barbell Curls x 5 sets
    Incline DB Curls x 3 sets
    One-arm Cable Preacher Curls x 3 sets

    Notes: "I still have far to go no doubt
    But I'm getting closer, getting closer" Getting Closer - Billy Joel

    While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there.


    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
    Primaforce Primal EAA
    Primaforce Vasocharge - Refreshing Berry
    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: CHA 2700

    check out www.scivationbooks.com for more info!

    Current Weight: 190 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: www.Musclekc.com
  32. New Member
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    Last night's workout:

    3/21/08


    AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend

    Calves, Forearms & Abs

    Calves
    Standing Calf Raise x 4 sets
    Toe Press on Leg Press Machine x 3 sets
    Seated Calf Raise - drop set starting with 5 plates

    Forearms
    Wrist Crusl/Reverse Curls superset x 3 sets
    Dumbell Hammer Curls x 3 sets
    Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets

    Abs
    Hanging Leg Raise x 4 sets
    Cable Crunches x 3 sets
    Decline Crunches x 2 sets

    20 Minutes of low-intensity cardio post-workout
    Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby!

    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
    Primaforce Primal EAA
    Primaforce Vasocharge - Refreshing Berry
    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 190 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
  33. New Member
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    Last night's workout:

    3/22/08


    Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline.

    Light Quads & Hams

    Tip-Toe Squats on Smith Machine:
    warm-up set barx25
    1 135x20
    2 185x15
    3 225x12
    4 275x10

    Barbell Squats with varied stances
    1 wide stance then close stance superset - 135x10each
    2 wide stance then close stance superset - 135x10each
    3 wide stance then close stance superset - 135x10each

    Leg Extention supersetted with Walking Dumbell Lunges
    1 130x10 then 40x10 steps
    2 150x10 then 40x10 steps
    3 170x10 then 40x10 steps
    4 210x6 then 40x10 steps

    Hams
    Stiff Legged Deadlifts
    1 135x12
    2 185x10
    3 225x8
    4 225x8

    Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead!

    On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back.....

    I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER!


    Current Supplements:

    Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
    Primaforce Primal EAA
    Primaforce Vasocharge - Refreshing Berry
    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 190 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
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    3/23/08 - REST DAY

    3/24/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Tri-phase Week #1 - Chest & Shoulders
    Chest
    Flat Bench Barbell Press
    warm-up 135x10
    1 275x10
    2 295x8
    3 315x6

    Incline Dumbell Press
    1 100x10
    2 100x8
    3 110x6

    Weighted Dips
    1 BW+90x10
    2 BW+90x8
    3 BW+90x6

    Flat Bench DB Flyes
    1 65x10
    2 65x10
    3 65x10

    Shoulders:
    Seated DB Press
    1 75x10
    2 75x8
    3 75x6

    Leaning 1-arm DB Laterals
    1 30x10
    2 35x8
    3 35x6

    Reverse Pec Dec Flyes
    1 130x10
    2 160x8
    3 180x6

    Standing DB Front Raise
    1 30x10
    2 35x8
    3 35x6

    Abs
    Decline Leg Raises x 3 sets
    Decline Sit-ups x 3 sets
    Hanging Leg Raises x 3 sets

    Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!"

    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
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    Last night's workout:

    3/25/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Tri-Phase Style (Week #1) - Quads, Hams & Calves
    Quads:
    Deep Barbell Squats
    warm-up 135x15
    1 225x10
    2 275x10
    3 315x8
    4 375x6
    5 275x8

    Hack Squats
    1 180x10
    2 270x8
    3 360x6
    4 180x10
    5 180x6
    (10 seconds rest between sets 4 and 5)

    Leg Press
    1 540x30 reps

    Hams:
    Lying Leg Curl x 4 sets
    Seated Leg Curl x 3 sets

    Calves:
    Seated Calf Raise x 4 sets
    Standing Calf Rasie x 3 sets

    Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday!



    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
  36. New Member
    Lando33's Avatar
    Join Date
    Jun 2003
    Age
    34
    Posts
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    Last night's workout:

    3/26/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Just Cardio and Abs Baby!

    Abs:
    Swiss Ball Cunches x 4 sets
    V-ups x 3 sets
    Cable Crunches x 3 sets

    Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day.

    I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks.


    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
  37. New Member
    Lando33's Avatar
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    Jun 2003
    Age
    34
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    234

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    Last night's workout:

    3/27/08


    AM Cardio ? 40 minutes on treadmill on empty stomach
    Sipped on 8 scoops of Xtend before and during cardio.

    Tri-Phase Style (Week #1) Back and Traps
    Back:
    Barbell Deadlift
    warm-up 135x15
    warm-up #2 135x15
    1 315x10
    2 405x8
    3 455x3 - YEAH BUDDY
    4 315x10

    Wide-grip Pulldown
    1 200x10
    2 220x8
    3 240x6

    Barbell Rows
    1 225x10
    2 245x8
    3 275x6

    Seated Rows
    1 200x10
    2 220x8
    3 240x6

    Dumbell Rows
    1 100x10
    2 110x8
    3 115x6

    Pull-ups
    1 BWx10
    2 BWx8
    3 BWx8

    Traps:
    Barbell Shrugs
    1 315x10
    2 405x8
    3 405x8

    Dumbell Shrugs
    1 130x10
    2 140x8
    3 140x8

    Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting.

    This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring.


    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: CHA 2500

    check out ::: Scivation Books ::: for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
  38. New Member
    Lando33's Avatar
    Join Date
    Jun 2003
    Age
    34
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    Last night's workout:

    3/28/08


    PM Cardio :35 minutes on treadmill done post-workout

    Arms - Tri-phase Style Week #1

    Biceps
    Standing Barbell Curls
    warm up barx15
    1 65x12
    2 85x10
    3 105x8
    4 115x6

    Seated Preacher Curls
    1 75x10
    2 95x10
    3 105x8
    4 105x8

    Incline DB Curls
    1 30x10
    2 40x8
    3 40x8

    Seated High Bicep Curl Machine x 4 sets

    Triceps
    Decline Skull Crushers
    1 75x15
    2 95x12
    3 105x10
    4 115x8

    Cable Pressdowns
    1 100x10
    2 110x8
    3 120x6

    Seated Overhead DB Extention
    1 80x10
    2 90x8
    3 110x6

    Forearms:
    Behind The Back Wrist Curls x 3 sets
    Barbell Wrist Curl/Reverse Curl Superset x 3 sets

    Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go!

    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: CHA 2700

    check out ::: Scivation Books ::: for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: MuscleKC.com
  39. New Member
    Lando33's Avatar
    Join Date
    Jun 2003
    Age
    34
    Posts
    195
    Rep Power
    234

    Reputation

    Last night's workout:

    3/29/08


    Cardio :35 minutes on treadmill done post-workout

    Quads, Hams, Calves & Abs

    Quads
    Seated Leg Extention
    warm-up 50x15
    1 90x15
    2 110x15
    3 130x15
    4 130x15

    Reverse Hack Squats
    1 2 plates x 15
    2 3 plates x 12
    3 4 plates x 12
    4 4 plates x 12

    Tip-toe Squats on Smith Machine
    1 135x15
    2 185x12
    3 225x12

    Hams:
    Stiff Legged Deadlifts
    1 135x15
    2 225x10
    3 275x10

    Lying Leg Curls with 3 second hold at peak
    1 90x12
    2 100x10
    3 120x10

    Calves
    Angled Calf Raise x 3 sets

    Abs
    Hanging Leg Raises x 4 sets
    Swiss Ball Crunches x 3 sets


    Notes: Had a fantastic saturday afternoon workout today. I accomplished what I set out to do.......get a great leg pump. This day wasn't so much about pushing maximal weight as it was about squeezing each and every last rep.

    I woke up at 188 lbs this morning, which only means that my body is starting to take to the CHA diet. Sunday will be another veggie day for me. This upcomming week marks 24 weeks out!


    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: CHA 2700

    check out www.scivationbooks.com for more info!

    Current Weight: 189 lbs

    Contest Information:
    Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
    Date: September 13, 2008
    Location: Johnson County Community College - Overland Park, Kansas
    Show Website: www.Musclekc.com
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