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

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  1. Trained both days in Tiffin, OH

    Weak-point training - 11/4

    Rear Delts -
    Rear Delt Raises on Flat Bench
    Reverse Pec Deck Flyes

    Forearms -
    Standing Reverse Curls
    Behind the Back Barbell wrist curls

    Cardio 20 minutes post-workout on teadmill

    Tri-phase Training - Phase #2 - Week # 5 - 11/5

    Upper Body A
    Flat Bench Press
    warm-up set of 135x12
    1 315x4
    2 315x4
    3 325x4
    Bent Over Row
    1 275x4
    2 275x4
    3 275x4
    Standing Military Press
    1 165x4
    2 165x4
    3 165x4
    BB Shrug
    1 405x4
    2 455x4
    3 455x4
    Close Grip Bench - on smith machine
    1 275x4
    2 275x4
    3 275x4
    BB Curl
    1 135x4
    2 135x4
    3 135x4

    25 Minutes Cardio - Post-workout on Treadmill


    Notes: Well I am back in New York after an extended weekend away in Ohio. I had a lot of fun and I was very glad I was able to keep up my training. Yesterday was a great kick-off to Week #5 of the Tri-Phase training. My left shoulder is starting to feel a little bit better but I am still being very conservative with it and going a little bit lighter on the exercises that are giving me pain like shoulder presses, so I can allow it time to heal.

    I have been employing rotator cuff exercises every other night and i am allowing more than enough time to warm up my shoulder jointed before starting any exercises.


  2. 11/6

    Morning Cardio: 35 Minutes of Low Impact Treadmill Work

    On Tap for 2nite:

    Tri-Phase Training Week #5 - Lower Body A routine.

    I wanted to remind everyone that the NEW issue of Natural Bodybuilding & Fitness Magazine is out on newsstands as of this week. It features the WNBF's own Jim Cordova on the cover and there is contest coverage of the June 30, 2007 Hercules show where I won my pro card!!!

    In the contest coverage section, there is a picture of me (in a front relaxed pose) along with a couple of sentences about the Middleweight catagory that I won.

    You can check out the cover here at www.wnbf.net

    I picked up a bunch of issues already at a News and Magazine store in the airport but the magazine is available at Borders, Barnes & Nobles, gyms and newstands nationally.

    I will try to post a picture of the article as soon as I can.

    Last night's workout:
    11/6 - Tri-phase training week #5 phase #2

    Lower Body A

    Barbell Squats
    warm up set 135x15
    warm-up set #2 225x12
    1 405x4
    2 405x4
    3 425x5 - PERSONAL RECORD (that's what I'm talkin about - YEAH BUDDY!!!)
    Stiff Leg Deadlift
    1 275x4
    2 275x4
    3 275x4
    Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
    1 405x15
    2 405x10
    3 405x10
    Seated Calf Raise
    1 225x12
    2 225x10
    3 225x10

    Notes: Hell freakin yeah! With an increase in calories and a really good workout program, I am showing good strength gains. I had a really good spotter last night and I really went for it at the squat rack. I was happy to get to a personal record for 4 reps on my third set.

    Now that the weather is getting colder here in the northeast I really have the need to sufficiently warm-up and stretch very well before I hit the weights. This applies for when I am going light or heavy. It's so tempting to just want to run into the gym and hit the iron right away but I always have to remember to stretch and do some moderate cardio so I don't hit the weights before my body is ready for it. But trust me, my mind is ready as soon as I walk through the gym door!

    11/7- AM Cardio
    35 minutes on treadmill

    ABS -
    Hanging Leg Rasies
    Swiss Ball Crunches
    Swiss Ball Oblique Crunches

    On tap for 2nite:
    Either a rest night or Upper Body B - not sure yet, i will play it by ear.

    Upper Body B
    Incline Press 3 X 4
    Pull-Up 3 X 4
    DB Shoulder Press 3 X 4
    DB Shrug 3 X 4
    Skull Crusher 3 X 4
    DB Curl 3 X 4

    11/7 - It ended up being a cardio and Abs only day. I decided to move my PM workout to Thursday. That will help to set up the rest of my week quite nicely. The rest of the week should look as follows:

    Thursday - Upper Body B
    Friday - Lower Body B
    Saturday - Weak point training (probably looking at hitting chest)

    11/8 - AM Cardio - 35 minutes on a treadmill at 0 incline

    on tap for 2nite: Tri-phase training Phase #2 Week #5 - Upper Body B

    Upper Body B
    Incline Press 3 X 4
    Pull-Up 3 X 4
    DB Shoulder Press 3 X 4
    DB Shrug 3 X 4
    Skull Crusher 3 X 4
    DB Curl 3 X 4

    Current Diet - 11/8 - Lean Mass Diet - approx 3000 cals.

    Meal 1
    2.5 scoops of whey protein
    1 cup of oatmeal
    16 almonds

    Meal 2
    1 can of tuna
    3/4 cup of oatmeal
    1 apple
    8 tsp of natty peanut butter

    Meal 3
    6oz Chicken Breast
    1 cup of broccoli
    4oz sweet potato
    16 almonds

    Meal 4
    6oz Chicken Breast
    1 cup of broccoli
    4oz sweet potato
    16 almonds

    Meal 5
    1 can of tuna
    1 cup of broccoli
    8 tsp of natty peanut butter

    Meal 6
    2 scoops of protein powder
    16 almonds

    11/8 - Tri-phase training week #5 - Phase #2

    Upper Body B:

    Barbell Incline Press
    warm-up set 135x12
    warm-up set #2 135x12
    1 245x4
    2 245x4
    3 245x4
    Pull-Up
    1 BW+70x4
    2 BW+70x4
    3 BW+70x4
    DB Shoulder Press
    1 100x4
    2 100x4
    3 100x4
    DB Shrug - 150's are the heaviest my gym has!
    1 150x10
    2 150x10
    3 150x10
    Skull Crusher
    1 60 per sidex4
    2 60 per sidex4
    3 60 per sidex4
    DB Curl
    1 55x4
    2 55x4
    3 55x4


    Notes: I chose to go very conservative with the incline press due to the fact my left shoulder has been bothering me. I wasn't very happy with having to go lighter than I intended but in the long run, it was in my best interest.

    Tomorrow i am heading into the city (NYC) to attend the WNBF World's event. I am psyched to see the best of the WNBF compete and of course, I will be rocking the Team Scivation gear! It is going to be a HUGE show and in the end, it should be a real battle.

    11/9 - AM Cardio 35 minutes on treadmill

    On tap for 2nite: Tri-phase training - Lower Body B

    11/9 - Tri-phase training - Week #5 - Phase #2

    Lower Body B:
    Deadlift
    1 405x4
    2 405x4
    3 405x4
    Leg Press
    1 12 plates per sidex4
    2 12 plates per sidex4
    3 12 plates per sidex4
    Standing Calf Raise on Smith Machine
    1 435x6
    2 435x6
    3 435x6

    Notes: Well that wraps up week #5 of tri-phase training. According to the program, I have 4 weeks left. Next week, the exercises stay the same but the reps go down to 2 per set, the number of sets stay the same at 3 and the weight I am pushing will go up! A lot of the low-rep exercises will definitly require a spotter so it will be key for me to recruit some innocent bistander in the gym to help me out.

    11/10 - OFF
    11/11 - OFF
    11/12 - Morning Cardio - 37 minutes on treadmill

    On tap for 2nite: Upper Body A - Week #6 - Phase #2

    Upper Body A
    Flat Bench Press 3x4
    Bent Over Row 3x4
    Standing Military Press 3x4
    BB Shrug 3x4
    Close Grip Bench 3x4
    BB Curl 3x4

    Current Suppliments:

    Scivation Xtend - Megadose
    Primaforce Primal EAA
    Primaforce Vasocharge
    Scivation Anagen
    Scivation Fenotest
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce ZMA
    Multi-vitamin

    My WNBF/INBF Worlds experience - 11/10/07

    It's great when you can just attend a show, rather than competing. Your job is just to show up and enjoy the competition just like the rest of the audience. I felt this way, until I got to the front doors. As soon as the opened, the sights, the atmosphere and the smell all converged and there was only one thought on my mind - competing. There is nothing like attending a show to get your competitive juices flowing. This also served as a great opportunity to meet up with some people I already know and meet some that i only know from on-line.

    After spending close to 45 minutes trying to find a free place to park my car, I was able to find a spot and walk over to the venue. It was held at the same High School where I won my Pro Card back in June, so it was really great to go back there and just chill. I met up with fellow WNBF (and NGA) pro Raf V. (raf2003) and it was great to chat with him. We had met back at one of my first NBI shows and we have kept in touch ever since. There also just happens to be a very interesting 2-page spread on him in the current issue of Natural Bodybuilding and Fitness. We talked about competing, our current and future plans and exchanged stories and of course watched all the action on stage.

    I got to the show just as the Lightweight Pro men took the stage. Brian Whitacre awesome right from the start. His conditioning is a model for others to follow. Shawn Clarida looked amazing as well and you knew that he was going to contend for a top spot right out of the gate.

    Jim Cordova looked unbelieveable. He is quickly becoming the face of the WNBF and that is hard to argue with. Great size with great conditioning. Full, hard and dry. Just plain awesome. As soon as you saw him, you new he had a true opportunity to take the show and he did.

    In the heavies it was a battle between Rodney Helaire and Ben Tennessen but in the end Rodney won out and it was hard to argue with. I am sorry I did not stay for the night show, the final posedown must have been a battle for the ages!

    It is always great to attend a high profile event (that you are not competing in). There were probably a lot more people from the BB.com boards at the show but it is tough to seek out people and even tougher to recoginze people in their off-season physique.

    Since this was the last WNBF event of the year, I would say this has been another great year for Natural Bodybuilding and the WNBF as a whole. There are a lot of young superstars out there and it should lend itself to some intense battles for the top spots in the comming years!

    The most important thing I believe I gained from the event is knowing that I am going to bring a truly complete package to the pro stage. I believe I can hang with these guys and that belief is all I need. I can not wait to get out there with the best of the WNBF and bring the best that i can.
    •   
       


  3. The new issue of Natural Bodybuilding and Fitness:



    2007 Hercules contest Coverage:





    yours truly:


  4. Upper Body A - Week #6 - Phase #2

    Sipped on "New Grape" Xtend (7 scoops) mixed up with 1 scoop of Primal EAA during this workout

    Upper Body A
    Flat Bench Press
    warm-up #1 - 135x12
    warm-up #2 - 135x12
    1 335x2
    2 335x2
    3 335x2
    Bent Over Row
    1 295x2
    2 295x2
    3 295x2
    Seated Shoulder Press Machine
    1 180x10
    2 180x10
    3 180x10 - I stay very conervative on these to ensure I did not further irritate my left Rotator Cuff
    Seated DB lateral Raises
    1 30x12
    2 30x12
    3 30x12
    BB Shrug
    1 455x2
    2 455x2
    3 455x2
    Close Grip Bench on smith machine
    1 295x2
    2 295x2
    3 295x2
    Standing BB Curl
    1 135x2
    2 135x2
    3 135x2

    Notes: A great tri-phase workout. Half the battle going into this workout was attempting to figure out the type of weight I could do for 2 reps at 3 sets per exercise. Once I had this figured out in my head, I really dug in and went for it.

    11/13 - AM Cardio for 30 minutes on Treadmill at no incline

    On tap for 2nite: Lower Body A - Week #6

    Barbell Squats 3x2
    Stiff Leg Deadlift 3x2
    Standing Calf Raise 3x2

    11/14 - Triphase Training Phase #2 - Week #6
    Lower Body A

    Barbell Squats
    warm-up set #1 135x12
    warm-up set #2 225x12
    1 405x6
    2 405x4
    3 455x3 (2 reps with 1 assited - PERSONAL RECORD)
    Stiff Leg Deadlift
    1 275x4
    2 275x4
    3 285x2
    Seated Calf Raise
    1 180x15
    2 205x12
    3 205x12
    Standing Calf Raise
    1 315x15
    2 315x15
    3 315x15

    Notes: Awesome workout! This is the last week I will be squatting like this because this is the end of phase #2. Next well, I will beging phase number 3 and phase 3 is all about frequency. I was so psyched to get those 2 reps with 455. I broke down and used a belt, but it was for my own good. Having a confident spotter makes all the difference with these. Even if it is someone to just stand behind you. The mental aspect of having someone there to spot you is more than 1/2 the battle.

    Current Suppliments:

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


    Dosage and Timing:

    With Morning Cardio: 7 scoops of Xtend

    Meal 1: 2 Anagen, 2 Fenotest, 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus

    Meal 3: 2 Anagen, 2 Fenotest, 1 Max CLA, 1 Sesamin, 2 Cissus

    Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

    During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

    Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus

    Pre-Bed: 3 Primaforce ZMA

    Current Diet - 11/15 - Lean Mass Diet - approx 3000 cals.

    Meal 1
    2.5 scoops of whey protein
    1 cup of oatmeal
    16 almonds

    Meal 2
    1 can of tuna
    3/4 cup of oatmeal
    1 apple
    8 tsp of natty peanut butter

    Meal 3
    6oz Chicken Breast
    1 cup of broccoli
    4oz sweet potato
    16 almonds

    Meal 4
    6oz Chicken Breast
    1 cup of broccoli
    4oz sweet potato
    16 almonds

    Meal 5
    1 can of tuna
    1 cup of broccoli
    8 tsp of natty peanut butter

    Meal 6
    2 scoops of protein powder
    16 almonds

    11/15 - Tri-phase training week #5 - Phase #2

    Upper Body B:

    Barbell Incline Press
    warm-up set 135x12
    warm-up set #2 135x12
    1 275x2
    2 275x2
    3 315x2
    Pull-Up
    1 BW+100x4
    2 BW+100x2
    3 BW+100x2
    DB Shoulder Press
    1 110x2
    2 110x2
    3 110x2
    DB Shrug - 150's are the heaviest my gym has!
    1 150x10
    2 150x10
    3 150x10
    Rear Shrugs on Smith Machine - done with bent elbows
    1 135x15
    2 185x12
    3 185x12
    Skull Crusher
    1 70 per sidex2
    2 70 per sidex2
    3 70 per sidex2
    DB Curl
    1 65x2
    2 65x2
    3 65x2
    Seated Concentration Curls
    1 45x6
    2 45x6
    3 45x6

    Notes: Another fantastic tri-phase workout. This was the last Upper Body B of this week. Next week the plan changes as I begin week #7 out of the 9 week tri-phase program.

    Current Weight: 197

    11/9 - Tri-phase training - Week #5 - Phase #2

    Lower Body B:
    Deadlift
    warm-up #1 135x12
    warm-up #2 225x10
    1 425x2
    2 425x2
    3 425x2
    4 225x15
    Leg Press
    1 12 plates per sidex4
    2 12 plates per sidex2
    3 12 plates per sidex2
    Calf Raise on Leg Press
    1 4 plates per sidex15
    2 4 plates per sidex15
    3 4 plates per sidex15

    Forearms:
    Barbell Wrist Curls - 3 sets
    Reverse Barbell Curls - 3 sets

    Notes: That is it! That's a wrap on phase #2 and week #6 of Triphase training. Honestly, I have not felt stronger. This is the best I have looked at 197 lbs and the best I have felt cardio-wise during the "off-season"

    I have decided I am going to take a cue from Mark Lobliner (Scivation) and starting in the first week of January, I will be running a 10-12 week cutting phase. During that time I will switch over to either the Cut Diet or the CHA Diet (www.scivationbooks.com) in order to keep my body guessing. This will not only serve to keep me lean and drop a few LBS of fat, but it will also prime my body for the Lean Mass phase that will immediately follow.

    11/19 - AM Cardio - 35 Minutes on Treadmill

    For those who are not familiar with Tri-Phase Training (www.scivationbooks.com), I am in the 7th week of the 9 week program. This week starts Phase #3 which is the frequency phase. Here is an except below taken directly from the book:

    Phase 3?Frequency
    The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
    Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
    Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
    Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
    Workout 4 Weak Point
    Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

    Muscle Workout A (Mon)
    Squats
    Stiff Leg Deadlift
    Seated Calf Raise
    Flat Press
    Bent Over Row
    Military Press
    Barbell Shrug
    Close Grip Bench
    Barbell Curl

    Workout B (Wed)
    Leg Press
    Lying Leg Curl
    Standing Calf Raise
    Incline Press
    Pull-up
    DB Side Lateral
    DB Shrug
    Skull Crusher
    DB Curl

    Workout C (Fri)
    Leg Extension
    Seated Leg Curl
    Donkey Calf Raise
    Decline Press or Dips
    Rack Deadlift
    Cable Lateral
    Low-Pulley High Row
    Tricep Pressdown
    Cable Curl

    Weak Point Training (Saturday)

    11/19 - Triphase Training - Phase #3 - Week #7

    Workout Nutrition
    2 scoops Vasocharge and 2 scoops of Xtend taken before workout

    7 Scoops of Xtend, 1 scoop of Primal EAA, 1 scoop of Beta Alanine, and 1 scoop of Creaform taken together during workout

    Workout A (Mon)
    Squats -
    warm-up 135x15
    warm-up 225x12
    1 365x6
    2 365x6
    Stiff Leg Deadlift
    1 275x6
    2 275x6
    Seated Calf Raise
    1 270x8 slow reps
    2 270x6 slow reps
    Flat Press
    1 315x6
    2 315x6
    Bent Over Row
    1 245x6
    2 245x6
    Military Press
    1 185x6
    2 185x6
    DB Shrug - barbells were in use at the time
    1 150x12
    2 150x12
    Close Grip Bench
    1 275x6
    2 275x6
    Barbell Curl
    1 115x6
    2 115x6

    Notes: What a freakin' workout today. I was pumped up to start another week of the Triphase program and I really hit it hard today. It was odd adjusting to two sets on each exercise today but that only meant that I should go harder on each set. With two sets on each exercise, there is a bigger picture in mind. This phase of the program is all about frequency. These same muscles will be hit again on Wednesday and on Friday so all out taxing of the muscles is not optimal here.

    Tuesday - 11/20 - PM Cardio - 30 minutes on treadmill followed by Abs and Forearms

    11/21 - Triphase Training Week #7 - Workout B

    Workout B (Wed)
    Leg Press 2x6-10
    Lying Leg Curl 2x6-10
    Standing Calf Raise 2x6-10
    Incline Press 2x6-10
    Rack Pull-ups 2x6-10
    DB Side Lateral 2x6-10
    DB Shrug 2x6-10
    Skull Crusher 2x6-10
    DB Curl 2x6-10

    Followed by cardio - 30 minutes split between treadmill and stepmill.

    Notes: Since I was visiting Northwest Ohio for thanksgiving, I had the opportunity to train in a town just outside of Columbus called Pikerington. I ended up training in a gym called Power Shack Fitness. (www.powershackfitness.com) Some of my favorite workouts are on the road. I just love visiting new gyms, meeting people, and getting the chance to use a variety of equiptment.

    11/22 - Thanksgiving baby! OFF
    11/23 - Triphase - Phase #3 Workout C

    Workout C
    Leg Extension 2x10-12
    Seated Leg Curl 2x10-12
    Donkey Calf Raise 2x10-12
    Dips 2x10-12
    Rack Deadlift 2x10-12
    Cable Lateral 2x10-12
    Low-Pulley High Row 2x10-12
    Tricep Pressdown 2x10-12
    Cable Curl 2x10-12

    11/24 - Weak Point Training - Back and Tris
    Seated Lat Pull-down - 3 sets
    T-Bar Row - 3 sets
    Close Grip Row - 3 sets
    Hammer Strength Row - 3 sets
    Wide Grip Pullups - 3 sets
    Tri's
    V-Bar Pressdown - 3 sets
    Overhead Dumbell Extention - 3 sets
    Reverse Grip Pressdowns - 3 sets

    11/25 - OFF
    11/26 - AM Cardio on treadmill - 35 minutes

    On tap for 2nite: Tri-phase training Week #8 - Phase #3

    Workout A
    Squats
    Stiff Leg Deadlift
    Seated Calf Raise
    Flat Press
    Bent Over Row
    Military Press
    Barbell Shrug
    Close Grip Bench
    Barbell Curl

    Week of 11/26/07:

    Current Suppliments:

    Scivation Xtend - Megadose
    Primaforce Primal EAA
    Primaforce Vasocharge
    Primaforce Beta Alanine
    Scivation Dialene 4
    Primaforce Max CLA
    Scivation Sesamin
    Primaforce Cissus
    Primaforce ZMA
    Primaforce Elastamine
    Multi-vitamin


    Dosage and Timing:

    With Morning Cardio: Dialene 4 (3 caps), 7 scoops of Xtend

    Meal 1: 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

    Meal 3: 1 Max CLA, 1 Sesamin, 2 Cissus

    Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

    During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

    Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

    Pre-Bed: 3 scoops Xtend in 1/2 gallon of water, 3 Primaforce ZMA

  5. 11/26 - Last Night's Workout:

    Triphase Training - Week #8 - Phase #3

    Sipped on 7 scoops of Xtend (Watermelon), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

    Squats
    warm-up#1 135x15
    warm-up#2 225x10
    1 365x8
    2 365x8
    Stiff Leg Deadlift
    1 285x8
    2 285x8
    Seated Calf Raise
    1 225x8
    2 225x8
    DB Flat Bench Press
    1 135x8
    2 135x8
    Bent Over Row
    1 235x8
    2 235x8
    Military Press
    1 185x8
    2 185x8
    Barbell Shrug
    1 405x8
    2 405x8
    Close Grip Bench
    1 245x8
    2 245x8
    Barbell Curl
    1 115x8
    2 115x8

    ---------------------------------------------
    11/27 - Triphase Training - Week #8 - Phase #3

    Incline Dumbell Press -
    warm-up - 55x15
    1 80x12
    2 100x10
    3 120x8
    supersetted with:
    Close-Grip Pulldowns
    warm-up 70x15
    1 160x12
    2 180x10
    3 200x8

    Flat Bench Barbell
    1 245x12
    2 255x10
    3 265x8
    supersetted with:
    Cybex Pull-down Machine
    1 180x12
    2 270x10
    3 270x8

    Cable Flyes
    1 60x12
    2 60x12
    3 70x10
    supersetted with
    One-Arm DB Rows on Flat Bench
    1 100x12
    2 110x10
    3 120x8

    Hyperextention
    1 BWx15
    2 BWx15
    3 BWx15
    supersetted with
    Flat Bench DB Flyes
    1 45x12
    2 45x12
    3 45x12

    Notes: Well, now it is the day after my Chest/Back Superset workout and I can safely say I was totally spent. Those supersets really knock the crap out of me. I was sweating like a dog in the gym and I even had to take a couple of extra seconds in between sets to regroup and lead the charge towards another go around! Supersets can really test your endurance. I have used supersets in the offseason and I occasionally employ Tri or Giant sets, but I haven't used any of these in a while and this was a nice shock to the system.

    Although the tri-phase system as it was written does not call for such a workout, i decided to employ this anyway. My OFF day will fall on Thursday of this week instead of my normal wednesday off. I am not sure I would reccomend using your weakpoint training day during the week (the tri-phase system calls for it to be scheduled on a Saturday) but my plans may not allow for me to hit the gym on saturday so I flipped it and used yesterday as my weak-point day. We will see if that impacts the rest of my training week negatively or positively, but as always, listen to your body and obey any warning signs including soreness, fatigue or lack of interest.

    11/28 - AM Cardio - 30 Minutes of Interval Training on treadmill

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

    on tap for 2nite:

    11/29 - Triphase Training Week #8 - Workout B

    Workout B
    Leg Press 2x6-10
    Lying Leg Curl 2x6-10
    Standing Calf Raise 2x6-10
    Incline Press 2x6-10
    Rack Pull-ups 2x6-10
    DB Side Lateral 2x6-10
    DB Shrug 2x6-10
    Skull Crusher 2x6-10
    DB Curl 2x6-10

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

    11/29 - Triphase Training Week #8 - Workout B

    Workout B
    Seated Leg Extention for warm up
    warm-up - 60x15
    warm-up #2 - 120x12
    warm-up #3 - 150x10
    Hack Squat
    1 3 plates per side x10
    2 4 plates per side x10
    3 5 plates per side x8
    Lying Leg Curl
    1 110x10
    2 120x10
    3 120x8
    Standing Calf Raise - super slow reps with 3 second hold on top
    1 315x10
    2 315x10
    3 365x10
    Seated DB Press
    1 80x10
    2 90x10
    3 90x10
    DB Shrug
    1 150x10 drop to 75x12
    2 150x10 drop to 75x12
    3 150x10 drop to 75x12

    Notes: I altered this workout a bit for 2 reasons.....1 - I was still sore from my chest/back superset day earlier in the week so i elected to skip those exercises and 2 - I dropped out the arm exercises b/c I decided to make tonight's workout Arms and Abs, which is a nice little treat for a Friday evening.

    So on tap for 2nite is Arms and Abs
    Tomorrow (Saturday) is Tri-phase workout C - Week #8 - Phase #3

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

    11/30 - Friday - Bicep and Tricep workout

    Biceps -
    Standing Barbell Curl - 3 sets
    Preacher Curl Bench - 3 sets
    Standing 1-arm Dumbell Curls - 3 sets
    Barbell 21's - 3 sets

    Triceps -
    EZ Bar Skull Crushers on flat bench
    Seated Dumbell Behind the head Extentions
    V-Bar Pressdown

    Saturday 12/1 - Triphase Training - Week #8 - Phase #3
    Workout C
    Leg Extension
    warm-up 50x20
    warm-up #2 60x15
    1 120x12
    2 130x10
    3 130x10
    Seated Leg Curl
    1 120x12
    2 120x12
    3 130x10
    Angled Seated Calf Raise
    1 200x12
    2 220x10
    3 240x10
    Decline Press
    1 235x12
    2 265x10
    3 275x10
    Rack Deadlift
    1 405x10
    2 405x8
    3 415x8
    Cable Lateral
    1 40x12
    2 45x12
    3 45x12
    Low-Pulley High Row
    1 100x12
    2 110x12
    3 130x10
    Skipped Arms b/c they were too sore from Friday's Arm workout!

    Current Suppliments:

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


  6. 12/3 - Last Night's Workout:

    Triphase Training - Week #9 (Final Week) - Phase #3

    Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

    Squats
    warm-up#1 135x15
    warm-up#2 225x10
    1 405x8
    2 405x8
    Stiff Leg Deadlift
    1 295x8
    2 295x8
    Seated Calf Raise
    1 250x8
    2 250x8
    DB Flat Bench Press
    1 135x8
    2 140x8
    Bent Over Row
    1 235x8
    2 245x6
    Military Press
    1 165x8
    2 195x6
    Barbell Shrug
    1 425x8
    2 435x6
    Close Grip Bench
    1 245x8
    2 245x8
    Barbell Curl
    1 115x8
    2 125x6

    Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack!

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

    Last Night's training - Tri-phase Week #9 - Phase #3

    12/4/07

    Weak Point Training:

    Shoulders and Hams:
    Seated Barbell Shoulder Press
    warm up x 15
    1 135x15
    2 185x8
    3 205x6
    drop to 95x15

    Rear Delt Flyes on Peck Deck
    1 115x15
    2 135x12
    3 150x10
    drop to 100x10

    Dumbell Lateral Raise
    1 35x12
    2 40x10
    3 45x8
    4 45x8
    drop to 35x10, 25x8

    Smith Machine Behind The Back Shrugs
    1 315x15
    2 405x12
    3 455x10

    Seated Dumbell Shrugs
    1 120x15
    2 130x10
    3 130x10

    Hams:

    Standing Hamstrong Curl - 4 sets
    Seated Hamstring Curl - 4 sets

    Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training.

    During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water.

    ----------------------------------------
    12/5 - AM Cardio for 30 minutes on treadmill

    12/6 - AM Cardio for 34 minutes on treadmill

    On tap for 2nite:

    - Triphase Training Week #7 - Workout B

    Workout B (Wed)
    Leg Press 2x6-10
    Lying Leg Curl 2x6-10
    Standing Calf Raise 2x6-10
    Incline Press 2x6-10
    Rack Pull-ups 2x6-10
    DB Side Lateral 2x6-10
    DB Shrug 2x6-10
    Skull Crusher 2x6-10
    DB Curl 2x6-10

    And what's in my shaker?

    Green Apple Xtend of course! This stuff is straight candy!

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

    Last Night's Training: Triphase Training - Week #9 - Phase #3

    Fullbody Workout B

    Leg Press
    warm up - 3 plates per side
    1 10 plates per side x10
    2 10 plates per side x10
    Lying Leg Curl
    1 130x10
    2 140x10
    Standing Calf Raise
    1 430x10
    2 430x10
    Incline Press
    1 275x10
    2 275x10
    Rack Pull-ups
    1 BW+70x10
    2 BW+70x10
    DB Side Lateral
    1 40x10
    2 40x10
    DB Shrug
    1 150x10
    2 150x10
    Skull Crusher w/EZ-Bar
    1 125x10
    2 125x10
    DB Curl
    1 50x10
    2 50x10

    Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff!

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

  7. Current Suppliments:

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

    and if cold meds count as suppliments - I am mega dosing them too!

    ---------------------------------------------------------------
    12/15 - Back on track baby!!!

    Back and Biceps:

    Back:
    T-Bar Row
    1 warm-up set - 45x15
    1 3 platesx12
    2 4 platesx10
    3 4.5 platesx8
    4 4.5 platesx6 drop to 2 platesx15
    Barbell Rows on Smith Machine
    1 225x12
    2 275x10
    3 315x6
    Norton Pull-ups (Rack Pull-ups)
    1 BWx20
    2 BW+70x12
    3 BW+80x10 drop to BWx10
    Close Grip Pulldowns
    1 160x12
    2 170x10
    3 180x8
    Wide-grip Pull Downs
    1 170x12
    2 190x10
    3 210x6 drop to 140x10
    Barbell Deadlifts
    1 225x10
    2 315x8
    3 405x2 drop to 225x10

    Biceps - Done as Tri Set
    Barbell Curls 3x10
    Preacher Machine Curls 3x10
    Dumbell Curls 3x10

    Notes: I wasn't planning on working out today but motivation hit me like a freight train and I just went with it. The first thing I noticed was the extreme fatigue. i felt like I was gasping for air in between sets which definitly tells my that my body is still fighting off this cold. I really felt the fatigue on the exercises that take the most out of me, such as deadlifts. As soon as I am 100% you can sure as hell count on some masstive PR's comming through!

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

    Monday - 12/17

    Chest and Triceps:

    Flat Bench Barbell Press
    warm-up 135x15
    1 225x10
    2 275x8
    3 315x6
    drop to 225x10 rest pause set
    Flat Bench Dumbell Flye
    1 40x12
    2 50x10
    3 60x10
    Incline Bench Press
    1 135x15
    2 185x10
    3 225x6
    drop to 135x10 rest pause set
    Incline Dumbell Flyes
    1 35x10
    2 40x10
    3 45x10
    Decline Bench Barbell Press
    1 225x10
    2 195x12
    3 175x15

    Triceps:
    Done as a tri-set - no pun intended!
    1 Incline Skull Crushers x10
    2 V-Bar Pressdown x10
    3 One Arm Overhead Dumbell Extention x10

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

    12/18 Tuesday - OFF

    12/19 Wednesday - PM Workout

    Quads and Hams

    Quads:
    Front Barbell Squats
    warm-up 135x15
    1 225x15
    2 275x10
    3 315x6
    Barbell Squats
    1 225x15
    2 315x10
    3 365x8
    4 405x5
    Hack Squats
    1 3 plates per sidex15
    2 4 plates per sidex10
    3 4.5 plates per sidex10
    Seated Leg Extentions
    1 120x15
    2 140x12
    3 150x10

    Hams:
    Stiff Legged Dead Lifts
    1 225x12
    2 225x10
    3 275x8
    Seated Leg Curls
    1 120x12
    2 140x10
    3 150x10

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

    12/20 - OFF
    12/21 - 30 Minutes of LI cardio done post-workout on Treadmill

    Shoulders:
    Seated Smith Machine Shoulder Press
    warm-up 135x10
    1 175x12
    2 195x10
    3 225x10
    drop to 135x10
    Standing Dumbell Front Raise
    1 30x12
    2 40x10
    3 50x10
    Standing Dumbell Lateral Raises
    1 30x10
    2 35x10
    3 40x10
    drop to 30x10 and then 20x10
    Rear Delts on Reverse Pec Deck
    1 120x15
    2 140x12
    3 150x10
    drop to 80x15

    Shrugs:
    Barbell Shrugs x4sets
    Rear Barell Shrugs x4sets

    Calves:
    Standing Calf Raise on Smith Machine
    Seated Calf Raises followed by extra reps on smith machine

    Notes: What a freakin workout! My shoulders were taxes by the second exercise. I am still a little bit winded from fighting through that nasty cold but I am back on track. Will be doing a bit of traveling in the next week so I will update my info as much as I can. In the meantime - keep hittin' it HARD.

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

    On tap for tomorrow:

    Back, Biceps and Forearms


    --------------------------------------------------------------------
    12/24 ? AM Workout at Pivotal Fitness in SC

    8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

    Warm-up ? 10 minutes walking on Treadmill

    Quads and Hams

    Quads:
    Barbell Squat:
    Warm-up #1 135x15
    Warm-up #2 135x15 ? close stance
    1 225x15
    2 315x12
    3 405x10 drop to 225x10
    4 135x15 ? wide stance followed by 135x15 ? close stance
    Leg Press
    1 6 plates per side x15
    2 8 plates per side x12
    3 10 plates per side x12
    4 11 plates per side x10
    Seated Leg Extension super-setted with Seated Leg Press (Life Fitness Machine)
    1 100x15 super-setted with 210x10
    2 120x12 super-setted with 210x10
    3 140x10 super-setted with 210x10

    Hams:
    Lying Leg Curl ? feet close together
    1 80x15
    2 100x12
    3 120x10
    4 130x10
    Seated Leg Curl
    1 110x15
    2 120x12
    3 140x10 drop to 100x10 drop to 70x10 (holding for a 2 count)

    Notes: It was another ridiculous leg workout today. It took a couple of minutes longer for my knees to warm-up today but when they did, it was ON! My quads were fully pumped by the time I finished Squatting. Or maybe it had something to do with the Vasocharge dose I took right before I hit the gym. I love that stuff and it really forces me to hit the ground running and have an awesome workout.
    I had the opportunity to workout at a great gym in Charleston, SC and I was able to use a couple of machines that I don?t normally use. I tend to notice that even if the machine is the same type or brand even as what I normally use, the small differences really can shock the muscle. All machines age at different rates depending on upkeep and frequency of use and these machines were just what the doctor ordered. And of course, I was rockin my Team Scivation T-shirt to the fullest!


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

    12/26 AM Workout at Pivotal Fitness in SC

    8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

    Warm-up 10 minutes walking on Treadmill

    Chest, Shoulders and Triceps

    Chest:
    Barbell Incline Press:
    warm-up 135x10
    1 225x10
    2 245x8
    3 275x6
    4 225x10 drop to 135x10
    Hammer Strength Flat Bench with Hammer Strength Wide Chest Machine
    1 180x12, 180x12
    2 230x10, 180x10
    3 270x8, 180x8
    Standing Cable Crossovers
    1 50x12
    2 60x10
    3 60x10
    4 65x8

    Shoulders:
    Hammer Strength Seated Shoulder Press Machine
    1 80 per sidex12
    2 90per side x10
    3 100 per sidex6
    4 100 per sidex4
    Hammer Strength Seated Lateral Raise Machine
    1 25 per sidex15
    2 30 per side x12
    3 35 per side x10 drop to 25 per side x10

    Triceps:
    Seated Triceps Extention Machine x3 sets
    Seated Hammer Strength Dip Machinex3 sets

    Notes: Another awesome workout in SC. Time to get back home and get in the last couple of workouts in what has been one amazing year!

    Cardio 30 minutes post-workout on treadmill
    12/27 - OFF

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

  8. 12/31 AM Workout - LAST Workout of 2007!!!

    8 scoops of Scivation Xtend GRAPE (O.G.) (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

    Warm-up : 10 minutes walking on Treadmill

    Quads and Hams

    Quads:
    Barbell Squat:
    Warm-up #1 135x15
    1 225x15
    2 315x12
    3 405x8
    4 455x4 - YEAH BUDDY!!!
    4 225x10 pause squats - Thanks big Kurt!

    Smith Machine Front Squat super-setted with Squat Press Machine
    1 4 plates per side x15
    2 6 plates per side x12
    3 8 plates per side x12

    Smith Machine Lunges super-setted with Standing Leg Curl Machine x3 sets

    Lying Leg Curl Machine
    1 100x15
    2 120x12
    3 140x10
    4 150x6

    Angled Calf Raise Machine x 3 sets


    ------------------------------------------------------
    On tap for tomorrow:

    Back, Biceps and Forearms

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

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

    Current Bodyweight (weighed first thing in the morning): 201lbs

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

    Current Diet Info on 1/1: 3000 Cals today (non-workout day)

    Total Carbohydrates 285g
    Total Protein 217g
    Total Fat 95g
    Total Calories 2900 approx.


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

    2nite is looking like CHEST, Shoulders and Traps!

    My gym was closed yesterday so I am looking forward to my first workout of 2008!

  9. Last night's workout: Chest and Traps

    Chest:
    Flat Bench Barbell Press
    warm-up : 135x15
    warm-up #2: 135x12
    1 225x12
    2 275x10
    3 315x6
    4 315x4 drop to 225x10
    Incline Bench Dumbell
    1 80x12
    2 90x10
    3 100x6
    4 110x4 drop to 65x10
    Dips
    1 BWx15
    2 BW+45x12
    3 BW+90x10
    4 BWx10
    Standing Cable Crossovers
    1 50x15
    2 60x12
    3 65x12
    4 70x10
    Incline Dumbell Flyes - super slow reps
    1 40x12
    2 40x12
    3 40x12

    Shrugs:
    Barbell Shrugs x4sets
    Rear Barell Shrugs x4sets

    Notes: My original plan called for shoulders on this day in addition to chest and traps but I tabled those for either 2nite or tomorrow. Sometimes you just have to listen to your body. If this workout is any indication of what lies ahead for me in 2008, it's going to be a sick year.

    Monday, January 7th, I am going to start dieting for a 10 to 12 week period...depending on my progress. I will once again be using the Cut Diet and following it to a T. It's time to start stocking up on almonds, avocados, and grapefruits!

  10. Last night's workout: 1/3/08

    Pre-workout: 2 scoops Vasocharge + 1 scoop Nitrocharge

    During Workout: Sipped on 8 scoops of Xtend + 1 scoop Primal EAA + 1 scoop Beta Alanine + I scoop Creaform

    Back:

    Weighted Wide-grip Pullups:
    warm-up set: BWx15
    1 BWx15
    2 BW+25x12
    3 BW+45x10
    4 BWx12

    Wide Grip Seated Rows
    1 160x12
    2 180x10
    3 200x8
    4 220x6

    Cybex Pull Down Machine
    1 180x15
    2 270x12
    3 290x10

    Dumbell Rows super-setted with Close Grip Rows
    1 110x10 super-setted with 130x10
    2 110x8 super-setted with 130x10
    3 110x6 super-setted with 130x10
    4 Close Grip Row Only 180x10
    5 Close Grip Row Only 200x8

    Wide Grip Pull-downs
    1 180x12
    2 190x10
    3 200x6

    Hyper-extentions
    1 BWx20
    2 BWx20
    3 BWx20
    4 BWx20

  11. 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

  12. 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.

  13. 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.

  14. 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

  15. 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

  16. 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

  17. 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!!!

  18. 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

  19. 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!
    __________________

  20. 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!

  21. 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)

  22. 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

  23. 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!

  24. 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

  25. 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
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