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

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


    From here on, this will be the place I am going to Log my progress from this point forward. I will be making frequent updates and keeping this thing going as often as I can. This Log will include:

    - Updated Progress Pics
    - Daily Workouts with sets, reps, and weights
    - Daily Food Log
    - Suppliment Intake Info
    - Any other misc. info, related or unrelated to anything

    I would like to thank Scivation, it's affiliates and especially all of our Team members. It's great to be surrounded by people who's fire burns for this sport as much as mine does. It's also great to be affiliated with a company who's ideas are so closely in line with mine. The Cut Diet guided my way to the stage and ultimately a WNBF Pro Card win.

    I would also like to shout out Craig Yarnell (Cytrainer913). I have refered to him as my bodybuilding angel. The type that gives selflessly and only has your best interests in mind. Craig helped and guided me through my final weeks of prep on the road to my Pro Card win. Leading up to the contest, Craig and I traded e-mails and IMs and ultimately met in person on the day of the contest. He also gave me some last minute tips on everything from tanning color, to posing, to meal timing on the day of the show. He was there on the side of the stage when I walked out to perform on individual routine and he was there when I came backstage at the end of the night, trophy in hand. He is the type of guru that anyone in this sport should consider themselves lucky to have come in contact with.

    Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps
    Barbell Squats:
    Warm-up 0 135x20
    1 225x15
    2 315x10
    3 315x8
    Barbell Front Squats:
    1 135x15
    2 135x12
    3 155x8
    Hack Squats - Wide Stance:
    1 2 plates per sidex15
    2 3 plates per sidex12
    3 4 plates per sidex8
    4 drop set to 2 plates per side
    Leg Extensions:
    1 90x15
    2 110x12
    3 130x8
    Lying Leg Curls:
    1 90x15
    2 110x12
    3 130x10

    Stiff Legged Deadlifts:
    1 145x15
    2 155x12
    3 165x8
    Supersetted with Standing Calf Raises on Smith Machine:
    1 225x20
    2 315x15
    3 315x12
    Seated Calf Raises w/static hold on top:
    1 160x20
    2 205x15
    3 250x12

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.


    Notes: This workout was fantastic. The fact that it was 1000 degrees in the gym really didn't make a bit of difference. It was an all out war on my legs yesterday. It was the type of leg workout that leaves you walking with a deliberate slow waddle around the gym floor. I was so hungry to get back into the gym yesterday after taking a week off. It was good to get back and it felt great to slip right back into my normal daily routine of going through a day of work and then heading right off to hit the gym.
    __________________

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    Lando, post some pics from your comp so that people can see what a NATURAL FREAK you are.
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    Training on Tuesday night 7/10/07


    Last Night's Training:

    Chest, Triceps & Abs:

    Set# Lbs x Reps

    Chest:
    Incline Barbell Bench Press:
    Warm-up set 135x15
    1 225x12
    2 245x10
    3 255x8
    Barbell Flat Bench:
    1 225x12
    2 245x10
    3 255x6
    4 135x12 (rest-pause set)
    Cable Cross-overs:
    1 50lbs per sidex15
    2 60lbs per sidex12
    3 70lbs per sidex10
    Incline Dumbell Flye:
    1 45x15
    2 45x12
    3 50x10
    Weighted Dips:
    1 45lbsx15
    2 70lbsx12
    3 90lbsx10

    Triceps:
    EZ-Bar Cable Pressdowns:
    1 70x15
    2 80x12
    3 90x8
    EZ-Bar Skull Crushers:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    V-Bar Cable Pressdowns:
    1 70x12
    2 80x10
    3 90x8
    4 Drop set to 50x15

    Abs -
    Hanging Leg Rasies
    and
    Decline Bench Crunches

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Had a very clean eating day yesterday. The workout felt fantastic. By the time I got to my triceps, I had an amazing pump. This was probably due to the fact I really hadn't hit my chest hard in a couple of weeks now. I am going to have to try to combine some bodyparts here and try to hit everything once by Thursday because I am headed to Stowe, VT for a Tennis Tournament. The Fed Cup has matches scheduled there and I am getting the VIP treatment, can't pass that one up! My fiancee and I are headed up Friday morning and we are making a stop at the Ben & Jerry's factory for a tour!

    So my training on Friday through Sunday will be a bit limited but I'll make do.
    __________________
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    Last Night's Training:

    Back, Biceps & Forearms:

    Set# Lbs x Reps

    Back:
    Wide-Grip Weighted Pull-ups:
    Warm-up set BWx15
    1 BW+25lbsx12
    2 BW+35lbsx10
    3 BW+45lbsx9
    Barbell Deadlifts (from the floor):
    1 135x15
    2 225x10
    3 315x10
    4 365x4 (hadn't touched weight like this in weeks - felt amazing!!!)
    Barbell Rows:
    1 135x15
    2 145x12
    3 185x8
    Dumbell Rows (on flat bench):
    1 80x15
    2 90x12
    3 100x8
    Seated Rows (Wide-Grip Bar):
    1 130lbsx12 (slow reps with 2 second hold)
    2 140lbsx10 (slow reps with 2 second hold)
    3 150lbsx8 (slow reps with 2 second hold)

    Biceps:
    Barbell Curls:
    1 95x12
    2 105x10
    3 110x8
    Standing Preacher Curls w/EZ Bar:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    4 drop to 20lbs Dumbell and rep-out

    Standing One-Arm Dumbell Curls:
    1 30x12
    2 35x10
    3 35x8
    Supersetted with
    Seated Reverse Preacher Curls
    1 10lbs per sidex15
    2 10lbs per sidex12
    3 10lbs per sidex8

    Standing Behind the Back Barbell Curls
    Supersetted with
    Standing Barbell Reverse Wrist Curls - 3 sets


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Had another great workout. Feeling incredibly sore this week, totally due to a combo week off last week and not going as heavy during the week before the show. I am going to hang with this traditional bodybuilding split for another week and then I am going to change things up a bit.

    I will talk to Derek and the guys and see what they suggest as far as my training goes but I am really intrigued by some of the current splits that they guys are working with right now.

    Weekend weather looked a whole lot better earlier in the week. The tennis event I am attending will be outdoors so it looks like the weather will put it in Jeopardy. I will look into a couple of local gyms in Vermont to see if we can check them out if we have some downtime.

    If I don't get a chance to update the log for a few days, I hope everyone has a kick ass weekend. Lift Hard!
    __________________
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    Had a great weekend but now it's back to business.

    Current Suppliments:
    Substance WPI
    Xtend
    Multi-vitamin
    Sesamin
    Fenotest
    Anagen
    Primal NO2
    Cissus

    I am ready to get back to things after a bit of a slower week last week. Tonight I am hitting Shoulders, Traps and Hams. It should be a pretty sick workout.
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    update 7/18/07


    Last Night's Training:

    Shoulders, Traps & Abs:

    Set# Lbs x Reps

    Shoulders:
    Standing Barbell Clean & Press:
    Warm-up set Barx15
    1 95x12
    2 105x10
    3 125x6
    Seated Dumbell Press
    1 70x12
    2 80x10
    3 90x8
    Standing Dumbell Lateral Raises:
    1 30x15
    2 35x12
    3 40x8
    4 40x6
    Prone Incline Dumbell Raises:
    1 30x15
    2 35x12
    3 40x8

    Shrugs -
    Standing Dumbell Shrugs:
    1 110x20
    2 120x15
    3 130x15
    4 140x12
    Hammer Strength Machine Shrugs:
    1 3 plates per sidex20
    2 4 plates per sidex15
    3 4.5 plates per sidex12

    Abs -
    Hanging Leg Raises
    Swiss Ball Crunches

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: This was my official first workout taking Primal NO2. I followed the directions and took two scoops about 45 minutes before hitting the gym floor. I starting feeling an increase in blood flow as soon as I started to warm up. By the end of my first warm up set, I could really feel the product kickin in. I have always responded pretty well to NO2 products in the past but I really liked this one and my pump lasted all through and even a little after I finished my workout. Really good stuff!

    On tap for 2nite: Quads, Hams & Calves - Bring it baby!
  7. "He's not human!"
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    Great log Lando!
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    update 7/19/07


    Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set Barx15
    1 225x15
    2 275x12
    3 315x9
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Hack Squat:
    1 3 plates per sidex20
    2 4 plates per sidex15
    3 5 plates per sidex8
    Seated Leg Extensions:
    1 130x15
    2 140x12
    3 150x8

    Hams -
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12
    Standing Leg Curls:
    1 50x18
    2 60x15
    3 70x6

    Calves:
    Toes Raises on Leg Press
    supersetted with Standing Calf Raises (bodyweight)

    Seated Calf Rasies


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: A pretty decent workout overall. Was able to get a spot from a friend of mine on those squats, so I really tested out my right knee which has been giving me tendonitis pain for the last couple of days. I think I will stay away from the Hack Squats for a little while. That machine tends to be a little rough on my knees.

    On tap for 2nite: Back and Biceps
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    Posing Routine

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

    A good friend of mine gave me a copy of my Individual Routine from my show on June 30th. The camera work is a little shakey but it's really good to get a chance to see it. Check it out:

    Putfile - Robs Posing Routine INBF Hercules Pro Card Win June 30 2007

    Music from posing routine
    This is the music I used for my routine. I put it together after watching the movie "The Natural" a couple of times and really getting inspired. I also liked the little play on words there also.

    I think it ended up comming together well in the end.

    Putfile - Robs Music from INBF Hercules show on 63007

    Men's Open Overall Posedown

    [ame="http://www.youtube.com/watch?v=6oCkQjU_244"]YouTube - INBF Hercules Pro Qualifier 6/30/07 - Overall Posedown Video[/ame]
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    Last Night's Training:

    Chest, Biceps & Abs:

    Set# Lbs x Reps

    Chest:
    Incline Barbell Bench Press:
    Warm-up set 135x15
    1 225x12
    2 245x10
    3 255x8
    Barbell Flat Bench:
    1 230x12
    2 245x10
    3 265x6
    4 135x12 (rest-pause set)
    Cable Cross-overs:
    1 50lbs per sidex15
    2 60lbs per sidex12
    3 70lbs per sidex10
    Incline Dumbell Flye:
    1 45x15
    2 45x12
    3 50x10
    Weighted Dips:
    1 45lbsx15
    2 70lbsx12
    3 90lbsx10

    Biceps:
    Barbell Curls:
    1 95x12
    2 105x10
    3 110x8
    Standing Preacher Curls w/EZ Bar:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    4 drop to 20lbs Dumbell and rep-out

    Standing One-Arm Dumbell Curls:
    1 30x12
    2 35x10
    3 35x8


    Abs -
    Hanging Leg Rasies
    and
    Decline Bench Crunches

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes:
    Had a great workout and really pushed myself today.
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    Last Night's Training:

    Back & Triceps:

    Set# Lbs x Reps

    Back:
    Wide-Grip Pulldowns:
    Warm-up set 80x15
    1 150x12
    2 170x10
    3 190x8
    Barbell Deadlifts:
    1 225x12
    2 275x10
    3 315x6
    4 365x4
    Seated Cable Rows:
    1 130x12
    2 150x10
    3 160x8
    T-Bar Rows (Machine):
    1 2 platesx15
    2 3 platesx12
    3 3.5 platesx10
    Close Grip Pulldowns:
    1 120x15 supersetted with Close Grip Pull-ups
    2 130x12 supersetted with Close Grip Pull-ups
    3 140x10 supersetted with Close Grip Pull-ups

    Triceps:
    EZ-Bar Cable Pressdowns:
    1 70x15
    2 80x12
    3 90x8
    EZ-Bar Skull Crushers:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    V-Bar Cable Pressdowns:
    1 70x12
    2 80x10
    3 90x8
    4 Drop set to 50x15

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes:
    On tap for tonight: Quads, Hams & Calves....it's go time baby!
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    Last Night's Training:

    Quads & Hams:

    Set# Lbs x Reps

    Quads:
    Leg Extensions to warm-up:
    Warm-up sets
    50x20
    60x15
    70x12
    Barbell Squats:
    1 225x15
    2 265x12
    3 315x10
    4 335x8
    Leg Press:
    1 6 plates per sidex20
    2 8 plates per sidex15 super setted with Squat Machine 2 plates x15
    3 9 plates per sidex12 super setted with Squat Machine 2 plates x15
    4 Squat Machine 2 plates x15

    Hams:
    Seated Leg Curl
    1 80x15
    2 100x15
    3 120x12
    Stiff Legged Deadlifts:
    1 135x15
    2 145x12
    3 195x10

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Had a pretty good leg workout. I was able to move at a pretty brisk pace. I am making good progress on the weights and had really good energy today in the gym.
    On tap for tonight: Chest and Biceps
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    Last Night's Training:

    Chest, Biceps & Abs:

    Set# Lbs x Reps

    Chest:
    Incline Barbell Bench Press:
    Warm-up set 135x15
    1 225x12
    2 245x10
    3 255x8
    Flat Dumbell Press:
    1 100x12
    2 115x10
    3 125x6
    4 100x12
    Cable Cross-overs:
    1 50lbs per sidex15
    2 60lbs per sidex12
    3 70lbs per sidex10
    4 60lbs per sidex15
    Flat Bench Dumbell Flye:
    1 40x15
    2 45x15
    3 45x15


    Biceps:
    Barbell Curls:
    1 95x12
    2 105x10
    3 110x8
    Seated on Arm Preach Curls on machine:
    1 20x15
    2 25sidex12
    3 30x8
    Seated Incline Dumbell Curls:
    1 35x12
    2 35x10
    3 40x8


    Abs -
    Hanging Leg Rasies
    and
    Decline Bench Crunches

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes:
    Sick chest workout today. Intensity was really kicked up a noch. I am geting to the gym later and later these days but it hasn't affected my motivation or drive once I do get there.

    On Tap 2Nite - Back and Triceps
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    Last Night's Training:

    Back & Abs:

    Set# Lbs x Reps

    Back:
    Wide-Grip Pull-ups:
    Warm-up set BWx15
    1 w/25x15
    2 35x15
    3 45x8
    4 BWx10
    Barbell Deadlifts:
    1 135x15
    2 225x12
    3 315x10
    4 375x4 !clean reps!
    Seated Cable Rows (narrow grip-underhanded):
    1 130x12
    2 150x10
    3 160x8
    Dumbell Rows:
    1 95x12 supersetted w/underhanded barbell rows 95x15
    2 95x12 supersetted w/underhanded barbell rows 95x15
    3 100x10 supersetted w/underhanded barbell rows 95x15

    Abs:
    Hanging Leg Rasises - 3 sets
    Weighted Machine Crunches - 3 sets

    Cardio - None

    Notes - Sick back workout. Weights felt really good today.
    __________________
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    AM Cardio - 30 minutes @ 2 incline on treadmil

    folloed by some abs

    PM workout:
    Chest, Triceps & Abs:

    Set# Lbs x Reps

    Chest:
    Incline Barbell Bench Press:
    Warm-up set 135x15
    1 225x12
    2 245x10
    3 255x8
    Flat Dumbell Press:
    1 105x10
    2 115x8
    3 125x6
    Incline Bench Dumbell Flye:
    1 35x15
    2 35x15
    3 35x12
    Pec Deck Flye
    1 105x15
    2 120x10
    3 120x10 w/2 second hold @ peak

    Triceps:
    V-Bar Cable Pressdowns:
    1 70x12
    2 80x10
    3 90x8
    EZ-Bar Skull Crushers on Incline Bench:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    Standing One Arm Behind The head Extentions:
    1 30x10
    2 35x8
    3 35x6

    Notes: Back to the grind of the AM cardio. Come to think of it, I really kind of missed it. The morning cardio just flows better with my routine and it doesn't effect my evening weight training in the least bit.

    I am really liking the Primal NO2 I have been taking pre-workout. The pumps are great, energy is great and the vascularity is really something special.
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    Note: This workout was done in first thing in the morning as a result of me having plans that conflicted with my usual gym time. Part of me thinks that one day I will switch to AM workouts, which is just fine with me. I always seem to get in some really good workouts at this time but for now, I will stick with lifting in the PM....except for today

    Shoulders

    Set# Lbs x Reps

    Shoulders:
    Standing Clean & Press
    Warm-up barx20
    1 95x15
    2 115x12
    3 135x10
    4 135x6
    Leaning Lateral Raise w/dumbells
    1 25x20
    2 30x12
    3 30x12
    Standing Bent Over Raises
    1 30x15
    2 35x12
    3 35x10
    SUPERSET - Cable Front Raises w/Barbell Upright Rows
    1 20x10 w/65x12
    2 25x8 w/75x10
    3 25x6 w/75x10

    Cardio - 20 minutes of HIT Cardio (inc. 10 - 1 minute sprints)
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    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Front Squats:
    Warm-up set Barx15
    1 135x15
    2 185x12
    3 225x10
    Barbell Squats:
    1 225x15
    2 275x12
    3 315x10
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 130x15
    2 140x12
    3 150x8

    Hams -
    Stiff Legged Deadlifts:
    1 145x15
    2 195x12
    3 245x8
    Lying Leg Curls:
    1 90x20
    2 110x15
    3 120x12


    Calves:
    Will Be done tomorrow with Chest




    Cardio: 35 Minutes Am Cardio. Low Intensity on the treadmill.

    Notes: Great leg workout. Enough Said!
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    Just wanted to let everyone know I am still here and still training hard. I was thinking about this thread and I will take a couple of pages from the Derek and Marc books and really try to amp up this thread's contents.

    In the near future, I am going to work with Derek on an off season mass building program (I have grown to HATE the term "bulking" b/c it tends to put me in the mindset that I can eat anything I want in mass quantities). This is first time I have really enlisted anyone's help other than my own to create a diet (other than the Cut Diet). I am not sure what Derek has planned but I am so psyched to get the chance to work with him and I am even more excited to see the results!
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    Monday 8/13

    Meals:

    Meal 1:
    6 egg whites
    2 oz lean london broil
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    3 oz Chicken Breast
    3 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
  20. New Member
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    2 more videos from my Pro Card winning show:


    YouTube - Broadcast Yourself.


    YouTube - Broadcast Yourself.
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    Tuesday 8/14 - proposed meals

    Meals:

    Meal 1:
    2 scoops Substance WPI
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz grilled chicken
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
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    Last night's workout:

    Started my tri-phase training last night. This program will fit into my schedule perfectly over the next couple of weeks. The volume, in terms of number of exrecises is a little less than what I am used to doing but it will be great for shocking the body. With the increased number of sets, coupled with heavy weights and combining body parts on certain days, I really think this program will be very good for shocking my body.

    The major differences for me is the 4 day split. I traditionally seperate my shoulder and chest days. Also, I usually do traps with shoulders. This program throws in traps with back and has shoulders following chest in it's first couple of weeks. I can't wait to see how I am feeling after the first couple of weeks. I really think this is going to be an ideal training program.

    Chest:

    Flat Bench Barbell
    Warm-up - 135x12
    1 225x10
    2 275x8
    3 315x6
    Incline Dumbell Press
    1 80x10
    2 90x8
    3 100x6
    4 110x4 (I know the first week doesn't call for this but I was IN THE ZONE)
    Dips:
    1 BW+25x10
    2 BW+45x8
    3 BW+90x6
    Dumbell Shoulder Press
    1 80x10
    2 90x8
    3 100x6
    Dumbell Lateral Raise
    1 30x10
    2 35x8
    3 40x6

    Notes: Since it was the first day of a new routine, I am expecting to be a bit sore, simply becuase of the new combo of exercises. I am looking forward to the rest of the week so I can really sink my teeth into this new program.
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    Proposed Meals on 8/16/07

    Meals:

    Meal 1:
    2 scoops Substance WPI
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz grilled chicken
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
  24. New Member
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    Last night's workout (8/15/07)

    Back and Traps

    Back:
    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x10
    315x10
    365x6
    Pull-ups
    BWx10
    BW+25x8
    BW+45x6
    Cybex Pulldown Machine
    180x10 (hold for 2 count at the bottom)
    180x10 (hold for 2 count at the bottom)
    180x8 (hold for 2 count at the bottom)
    Smith Machine Bent Over Rows
    135x10
    155x8
    155x8

    Traps:
    Rear Shrugs on Smith Machine
    225x15
    315x10
    365x8
    Standing Dumbell Shrugs
    115 per sidex10
    125 per sidex8
    135 per sidex8

    Notes: It has been a real mental struggle for me to work increased hours and keep to my routine but I continue to push through. The tri-sphase training at this time is a little less volume than I am used to but the comming weeks i'm sure will be different.

    The most important thing for me in the comming weeks (where my schedule will get insaine) is to keep my diet in tact as best as possible. The best way for me to do this is to plan ahead. If I can keep my food in check, the rest will follow.

    I have always said that your performance in challenging situations is what defines you.
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    Biceps:
    Barbell Curls:
    1 95x12
    2 105x10
    3 110x8
    Standing Preacher Curls w/EZ Bar:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    4 drop to 20lbs Dumbell and rep-out

    Standing One-Arm Dumbell Curls:
    1 30x12
    2 35x10
    3 35x8

    Triceps:
    EZ-Bar Cable Pressdowns:
    1 70x15
    2 80x12
    3 90x8
    EZ-Bar Skull Crushers:
    1 25lbs per sidex15
    2 35lbs per sidex12
    3 40lbs per sidex8
    V-Bar Cable Pressdowns:
    1 70x12
    2 80x10
    3 90x8
    4 Drop set to 50x15

    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Crazy pump today. I really have gotten my diet on track this week and I think the combo of getting some good sleep and even better nutrition has really put me in a good place.

    Primal NO2 has been producing for me. I really enjoy the pumps and vascularity I am getting from it. I actually am looking forward to my dosing (pre-workout) each day since I really am enjoying the taste as well.
  26. New Member
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    Meals:

    Monday 8/20

    Meal 1:
    8 egg whites
    1 whole egg
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
  27. New Member
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    On tap for 2nite's training:

    Quads, Hams and Calves! Yeah man!
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    Wednesday 8/22

    Meals:

    Meal 1:
    8 egg whites
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    6 oz Chicken Breast
    1 cup green beans
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
  29. New Member
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    Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set Barx15
    1 225x15
    2 275x12
    3 315x9
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 130x15
    2 140x12
    3 150x8

    Hams -
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12
    Barbell Stiff Legged Deadlift:
    1 135x15
    2 205x12
    3 225x10

    Calves:
    Toes Raises on Leg Press
    supersetted with Standing Calf Raises (bodyweight)

    Seated Calf Rasies


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out!
  30. New Member
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    Monday 9/17

    Meals:

    Meal 1:
    2 Scoops 100% Whey
    6 oz peeled grapefruit
    1 cup green beans
    14 almonds

    Meal 2:
    6 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 3:
    3 oz Chicken Breast
    3 oz lean London Broil
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 4:
    1 scoop Substance WPI
    12 Almonds

    During Workout:
    6 scoops Xtend
    1 scoop Primal EAA

    Meal 5 (1/2 hour post-workout):
    6 oz Chicken Breast
    1 cup green beans w/Franks Hot Sauce
    12 almonds

    Meal 6 (pre-bed):
    1 scoop Substance WPI

    Supplements and Timing:
    With Morning Cardio:
    4 scoops Xtend
    1 scoop Primal EAA

    With Meal 1:
    2 Anagen
    2 Fenotest
    1 Sesamin
    2 Cissus
    Multi-Vitamin Pack

    With Meal 3:
    1 Scivation Sesamin
    1 Scivation Anagen
    2 Scivation Cissus

    Pre-Workout:
    2 serving Primaforce Primal NO2

    During Workout:
    4 scoops of Scivation Xtend
    1 scoop of Primaforce Primal EAA

    With Meal 5:
    2 Scivation Anagen
    2 Scivation Fenotest
    1 Scivation Sesamin

    Pre - Bed
    Primaforce ZMA
  31. New Member
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    Today's morning workout:

    I opted for a nice morning workout at our brand new fitness facility at work. I brought along my shaker filled with 1 scoop of Primal EAA and 6 scoops of Xtend. I ended up getting in a good workout and I intend of keeping some sort of morning routine in my workout schedule, even if it consists of light cardio and minor bodyparts like abs and forearms.

    Shoulders:

    Seated Dumbell Press w/ standing cable press
    Warm-up - 45lb per sidex12 w/30lb per side
    1 60lb per sidex12 w/30lb per side
    2 70lb per sidex10 w/40lb per side
    3 75lb per sidex10 w/50lb per side

    Cable Side Lateral w/Barbell Upright Rows
    1 20x15 w/65x12
    2 30x12 w/70x12
    3 30x12 wx75x10

    Reverse Peck Deck Flyes:
    1 80x15
    2 100x12
    3 110x12



    Notes:Great morning workout. Not the hardest or heaviest I will go but it was a nice workout none the less.
  32. New Member
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    Last night's workout (9/20/07)

    Back and Biceps

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x10
    315x10
    365x6
    375x3
    Pull-ups
    BWx10
    BW+25x8
    BW+35x6
    T-Bar Rows
    90x10
    135x8
    160x6
    Dumbell Rows
    90x10
    100x8
    110x8
    Seated Close Grip Rows
    130x12
    150x10
    170x8

    Biceps:
    Standing One-Arm Dumbell Curls
    30x12
    35x12
    40x8
    Seated Preacher Curl
    Bar+40x10
    Bar+50x10
    Bar+60x6
    Standing Barbell Curls w/straight bar
    65x12
    75x10
    85x8

    Notes: All in all it was an awesome workout. On the 3rd set of deadlifts, I hit the zone. I have no doubts it was the combo of good nutrition and that extra 1/2 a scoop of Primal NO2 I took before my workout. That stuff gets me so amped and the back pumps I had last night were out of control.
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    Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set 135x15
    1 225x15
    2 315x12
    3 365x7
    Front Squats
    1 135x15
    2 155x12
    3 185x10
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 80x15
    2 90x12
    3 100x8

    Hams -
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12
    Standing Leg Curl Machine:
    1 40x15
    2 50x12
    3 60x10

    Calves:
    Angled Calf Raise Machine
    Seated Calf Rasies


    Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

    Notes: What a pump! It was one of those special days in the gym where everything feels just a bit lighter than it normally does. It was the obvious combo of good supplimentation, good nutrition and good rest.
  34. New Member
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    This morning's training:

    I opted to move today's training due to a commitment I made during my normal time that I set aside to train after work. It is a very easy adjustment for me to train in the mornnig before work. Just a little Dialene 4 and I am ready to go!

    Shoulders, Traps & Abs

    Shoulders:
    Standing Barbell Clean & Press:
    Warm-up set Barx15
    1 95x12
    2 105x10
    3 135x6
    Seated Dumbell Arnold Press
    1 50x12
    2 60x10
    3 70x8
    Standing Dumbell Lateral Raises:
    1 30x15
    2 35x12
    3 40x8
    Reverse Peck Deck Flyes:
    1 60x15
    2 75x12
    3 80x8

    Traps:
    Rear Shrugs on Smith Machine
    225x15
    315x10
    365x8
    Standing Dumbell Shrugs
    115 per sidex10
    125 per sidex8
    135 per sidex8

    Abs:
    Hanging Leg Raises
    Swiss Ball Crunches
  35. New Member
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    Today's morning workout 9/26

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x10
    315x10
    315x10
    Wide Grip Pull-ups
    BWx15
    BWx10
    BWx10
    Barbell Underhanded Rows
    135x12
    150x10
    170x10
    Machine Rows (outside grip)
    90x10
    120x8
    140x8
    Lat Pulldown Machine
    130x12
    150x10
    170x8

    Cardio - 20 minutes low impact cardio on the treadmill

    I lifted at the fitness facility at work today, so i worked with what was there and got a pretty good workout out of it.

    Dialene 4 has been the perfect partner in my morning workouts. I have used so many stims that just hit you hard in the morning, especially when taken on an empty stomach. The slow-release of Dialne 4 has been a really welcome edition to my current suppliment regemine
    __________________
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    9/28/07

    Set Weight x Reps
    Chest:
    Incline Bench - Smith Machine
    Warm-up 135x15
    1 225x10
    2 255x8
    3 275x6
    Flat Bench Dumbell
    1 90x15
    2 110x8
    3 120x6
    Decline Dumbell Press
    1 70x12
    2 80x10
    3 90x6
    Flat Bench Dumbell Flyes
    1 35x12
    2 40x10
    3 40x10

    Biceps:
    Standing Barbell Curls
    1 65x15
    2 85x10
    3 90x8
    Standing Preacher One-Arm Preacher Curls
    1 30x12
    2 35x10
    3 40x8
    Standing straight-bar Cable Curls
    1 60x12
    2 70x10
    3 80x8

    Triceps:
    Flat Bench Close Grib Bench Press
    1 135x12
    2 145x10
    3 155x8
    Camered Bar Cable Pressdown
    1 70x14
    2 80x10
    3 90x8
    Bent Over Dumbell Kickbacks
    1 30x12
    2 30x10
    3 30x10
  37. New Member
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    October 1

    AM - Cardio and Abs

    Cardio - 30 Minutes on a 3 incline on a treadmill

    On-tap for 2nite: Shoulders, Traps & Forearms
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    Last Night's Training:

    Quads, Hams & Calves:

    Set# Lbs x Reps

    Quads:
    Barbell Squats:
    Warm-up set 135x15
    1 225x15
    2 315x12
    3 370x7
    Front Squats
    1 135x15
    2 155x12
    3 185x10
    Leg Press
    1 6 plates per sidex20
    2 8 plates per sidex15
    3 10 plates per sidex12
    Seated Leg Extensions:
    1 80x15
    2 100x12
    3 120x8

    Hams -
    Barbell Stiff Legged Deadlifts
    1 145x15
    2 195x12
    3 215x8
    Lying Leg Curls (legs close together):
    1 90x20
    2 110x15
    3 120x12


    Calves:
    Leg Press Calf Raises
    Seated Calf Rasies
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    spreading the gospel where it's aready been spread!!!

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

    So I was in the gym last night for another glorious leg day and I happened to run into a friend of mine from one of my old gyms. He was a cool guy and over time we had just lost touch. So we started BSing in between sets. We chatted about the old gym, other gyms and the fact that the Powerhouse gym in the area that he attended normally had been shut down by the cops due to Steroid distribtion, that's the reason he had come to my gym.

    In the middle of our conversation he spotted my shaker cup (which was filled to the brim with Grape Xtend and Primal EAA) and we got to talking about suppliments. I then quickly mentioned about Xtend and some other Scivation supps. To my surprise, not only had he heard about Xtend but he said he loves Xtend and is already on his 4th tub of Lemonade!!!

    At the end of my sets, I slipped him a copy of the Cut Diet - Volume 2 book b/c he was telling me that he would like to tighten up his diet and drop a few lbs.

    It was really good to see that the news is out there and Xtend is creeping into places that you would not expect it to be!
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    PM Workout - 10/3

    Back:

    Barbell Deadlifts (from the floor)
    Warm-up set 135x15
    225x12
    315x10
    365x4
    Seated Hammer Strength Machine - inside grip
    90 per sidex12
    135 per sidex10
    180 per side x8
    225 per sidex4
    Machine Rows (outside grip)
    90x10
    120x8
    140x8
    Lat Pulldown Machine
    90 per sidex12
    135 per sidex10
    180 per side x8
    Dumbell Rows
    95x12
    105x10
    115x8
    Lat Pulldowns
    130x12
    150x10
    170x8

    Biceps - TRI SET
    Standing Barbell Curlx10
    Seated Hi-curl Bicep Machinex10
    Seated Preacher Machinex10

    Hammer curls x 3 sets

    Cardio - 20 minutes low impact cardio on the treadmill

    Wow, what a freakin workout! The back workout by itself was great but the bicep tri-sets were off the hook. What a freakin pump from those! Highly reccomended!

    I took Thursday, 10/4 off completely. No cardio, no lifting. It's good to have one of these days every once in a while. As long as keep my diet in check, which i did, there is no reason to really sweat it and I am back with a vengence today and psyched to hit Chest and Triceps later on 2nite!
  

  
 

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