BB12 - MP's - Battle Fuel*Bullet Proof*Shred Matrix!

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    BB12 - MP's - Battle Fuel*Bullet Proof*Shred Matrix!


    Let the fun begin......

    10% BF.... here we come!

    5’10”
    164lbs (was 178 this time last year)
    waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
    BF guessing arounding 14% something.. will get checked on 11/0508

    Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)

    The Eating Plan:
    Because of my schedule and family life... my schedules going to be the following:

    Saturday - Wednesday
    Shred Matrix - 6:15 am

    Breakfast - 6:30 am
    4 whole Eggs
    1 Mozzarella cheese stick

    Mid-Morning - 9:30 am
    1/2 cup of Almonds
    1 scoop of Protein in water

    Shred Matrix - 11:45 am

    Lunch – 12:00
    10oz of Lean Meat (turkey, chicken, lean beef)
    Small Salad
    Mozzarella Stick

    Mid-Afternoon – 3:00
    1/2 cup of Almonds
    1 scoop of Protein in water

    Dinner – 5:30
    10oz of Lean Meat (turkey, chicken, lean beef)
    Small Salad
    Mozzarella Stick

    Battle Fuel - 6:00pm

    8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)

    Workout – 9:00

    After workout (if needed) - 10:30 pm
    4 whole Eggs
    1 Mozzarella stick

    Bullet Proof - 11:00 (Grape Fusion)

    -------------------
    Thursday - Friday

    Waxy Maize - 6:00

    Shred Matrix - 6:15 am

    Breakfast - 6:30 am
    1 cup of Grape Nuts or Oats
    10oz milk
    1 Tbl of light brown sugar
    med-size banana

    Mid-Morning - 9:30 am
    1/2 cup of Almonds
    med-size Sweet Potato
    1 scoop of Protein in water

    Shred Matrix - 11:45 am

    Lunch – 12:00
    Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
    10oz of Lean Meat (turkey, chicken, lean beef)
    Mozzarella Stick

    Mid-Afternoon – 3:00
    1/2 cup of Almonds
    1 scoop of Protein in water

    Dinner – 5:30
    10oz of Lean Meat (turkey, chicken, lean beef)
    Small Salad
    Mozzarella Stick

    Battle Fuel - 6:30pm

    8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)

    Workout – OFF

    Before Bed Snack- 10:30 pm
    1 cup of Grape Nuts or Oats


    The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)

    The method is 7..7..7..7
    7 fast & full reps
    7 1/2 reps up
    7 slow 3 count down 3 count up
    7 fast & full reps
    (3 sets each exercise)

    Saturday - Chest
    Incline Barbell or DB
    Pushups
    Flat chest fly
    Flat chest press
    incline Fly
    Decline press
    then just 3x28 regular rep wheels

    Sunday - Legs
    Squats regular
    Stationary lunges
    Squats feet wide toes out
    Leg extensions
    Leg curls
    Calves raises
    Straight leg lifts on floor (same way abs)

    Monday OFF

    Tuesday - Back, Shoulders
    shoulder shrugs
    frontal raises
    pulldowns
    dum pullovers
    seated rows
    lateral raises

    Wednesday - Arms
    Bicep curl barbell
    tricep overhead rope extensions
    hammer curls dum
    tricep rope straight down
    preacher curls close grip
    bench dips with feet up
    abs knee ups

    Thursday – OFF (High Carb Day)

    Friday – OFF (High Carb Day)


    Cardio:
    Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.
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    Last edited by BB12; 11-04-2008 at 01:24 PM. Reason: Added Diet/Workout
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    Subbangled, hope it goes well bro
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    Thanks for stopping by... More details to follow!
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    So you've run Assault and had to give the rest of the Arsenal a try?

    Darn good idea - I'll be following along - shred matrix is the only one I haven't tried, but I'd definitely like to.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
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    Actually just finished Assault and Bullet Proof. Still working on Bullet Proof review.
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    subbed.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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    Quote Originally Posted by BigBoy12 View Post
    Actually just finished Assault and Bullet Proof. Still working on Bullet Proof review.
    I look forward to it.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
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    Some pics


    Some updated pics - Damn pics are to big!
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    subbed!
    “We are what we repeatedly do. Therefore, excellence is not an act, but a habit.”
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    Check first post for Diet/Workout


    Enjoy... read first post added....
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    11/01/08 - Chest


    11/01/08 – Saturday

    The method is 7..7..7..7
    1) 7 fast & full reps
    2) 7 1/2 reps up
    3) 7 slow 3 count down 3 count up
    4) 7 fast & full reps
    (3 sets each exercise)

    Saturday - Chest
    Goal
    Incline Barbell or DB
    Pushups
    Flat chest fly
    Flat chest press
    incline Fly
    Decline press
    then just 3x28 regular rep wheels

    Cardio: 20 minutes Last 2 minutes - 1 minute fast as possible then 1 minute walk – about 1.75 miles

    Incline Barbell or DB
    1) 110x7
    2) 155x7
    3) 125x7
    4) 110x7

    1) 110x7
    2) 155x7
    3) 125x7
    4) 110x7

    1) 110x7
    2) 140x7
    3) 110x7
    4) 110 x7

    Flat Chest Press
    1) 100x7
    2) 165x7
    3) 135x6
    4) 105x7

    1) 105x7
    2) 165x6
    3) 125x6
    4) 105x7

    1) 105x7
    2) 170x7
    3) 125x5
    4) 105x7

    Incline Pec Fly
    1) 80x7
    2) 155x7
    3) 125x7
    4) 80x7

    1) 95x7
    2) 160x7
    3) 125x7
    4) 100x7

    1) 100x7
    2) 160x7
    3) 125x6
    4) 100x7

    DB Flat Chest Fly
    1) 25’sx7
    2) 30’sx7
    3) 25’sx7
    4) 25’sx7

    *no way I could do the other 2 sets*

    5 minute break just to recharge ... alittle. By now I was pretty much reached that point that I wanted to leave..... had to try and at least get one set in of the others.

    Decline
    1) 95x7
    2) 115x7
    3) 115x7
    4) 115x7

    At home 20 minutes later... a much needed rest....

    Push-ups
    1) 7
    2) 7
    3) 5
    4) 6

    1) 7
    2) 7
    3) 4
    4) 7

    1) 7
    2) 7
    3) 3
    4) 5

    Ab Wheel (goal 28)
    1) 22
    2) 17
    3) 9
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    11/02/08 - Sunday Legs


    11/02/08 – Sunday Legs (my weakest body part)
    Goal
    Squats regular
    Stationary lunges
    Squats feet wide toes out
    Leg extensions
    Leg curls
    Calves raises
    Straight leg lifts on floor (same way abs)

    Day 2 of low carbs, always have a horrible headache. Leg workouts tend to suffer.

    Home Workout

    The method is 7..7..7..7
    1) 7 fast & full reps
    2) 7 1/2 reps up
    3) 7 slow 3 count down 3 count up
    4) 7 fast & full reps
    (3 sets each exercise)

    Squats regular
    1) 60x7
    2) 60x7
    3) 60x7
    4) 60x7

    1) 60x7
    2) 60x7
    3) 60x7
    4) 60x7

    Stationary lunges
    Actually just did 6 minutes of BDW lunges...across the basement.

    Leg extensions
    1) 50x7
    2) 75x7
    3) 75x7
    4) 75x7

    1) 75x7
    2) 75x7
    3) 85x7
    4) 85x7

    1) 85x7
    2) 85x7
    3) 85x7
    4) 85x7

    Calves raises (very small calves)
    Decided to go with the steps method from my previous log...just this time.. since I couldn’t really go heavy with the weights.

    Bang’d out 383

    25
    50
    50
    50
    60
    60
    40
    30
    18
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    Tuesday 11/04/08


    Running late today (to gym) and did cardio at the end cause I really wanted to hit the weights because of time constraints. Empty means I didn’t get to it....


    Tuesday - Back, Shoulders

    DB shoulder shrugs
    1 25x7 -- 1 35x7 -- 1 35x7
    2 60x7 -- 2 85’sx7 -- 2 85’sx7 (PR)
    3 60x7 -- 3 60x7 -- 3 60x7
    4 35x7 -- 4 35x7 -- 4 35x7

    DB pullovers (actually used machine to go heavy)
    1 100x7 -- 1 110x7 -- 1 125x7
    2 180x7 -- 2 165x7 -- 2 155x5
    3 110x7 -- 3 115x6 -- 3 115x6
    4 110x7 -- 4 115x7 -- 4 105x7

    Seated rows
    1 125x7 -- 1 125x7 -- 1 130x7
    2 200x7 -- 2 215x7 -- 2 220x7 (PR)
    3 155x7 -- 3 155x6 -- 3 155x7
    4 125x7 -- 4 130x7 -- 4 135x7

    Pulldowns
    1 137.5x7 -- 1 100x7 -- 1
    2 112x7 -- 2 137.5x7 -- 2
    3 112x7 -- 3 112x6 -- 3
    4 87x7 -- 4 100x7 -- 4

    Had about 10 minutes to cram just this in... they were turning off the lights!

    Frontal raises (machine)
    1 65x7 -- 1 -- 1
    2 140x7 -- 2 -- 2
    3 70x7 -- 3 -- 3
    4 65x7 -- 4 -- 4

    Lateral raises (machine)
    1 65x7 -- 1 65x7 -- 1
    2 125x7 -- 2 -- 2
    3 80x7 -- 3 -- 3
    4 65x7 -- 4 -- 4

    Cardio: Did HIIT on treadmill for about 6 minutes before getting asked to leave.
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    38 days dropped 2% BF!


    Was 24.0 BMI/ 15.7% BF 38 days ago...

    11/05/06 - 23.6 BMI/ 13.7% BF...

    Diet and workouts are going to change for a week.......

    Wednesday - Arms

    Bicep curl barbell
    1 60x7 -- 1 70x7-- 1 60x7
    2 80x7 -- 2 80x7-- 2 80x7
    3 60x7 -- 3 70x7-- 3 60x7
    4 60x7 -- 4 70x6-- 4 60x5

    Tricep overhead rope extensions (actually Tri-Bar)
    1 60x7 -- 1 60x7-- 1-- 0
    2 80x7 -- 2 70x7-- 2-- 0
    3 60x7 -- 3 60x5-- 3-- 0
    4 60x7 -- 4 60x6-- 4-- 0

    Hammer curls DB
    1 20x7 -- 1 20x7-- 1 20x7
    2 35x7 -- 2 35x7-- 2 20x7
    3 20x7 -- 3 20x7-- 3 20x7
    4 20x7 -- 4 20x7-- 4 20x7

    Tricep rope straight down
    Had to skip cause of lack of equipment at home. Did more dips.


    Preacher curls close grip (Did Incline Curls – lack of equipment at home)
    1 20x7 -- 1 -- 1
    2 35x7 -- 2-- 2
    3 20x7 -- 3-- 3
    4 20x7 -- 4 -- 4

    Bench-to-bench dips
    1 12 -- 1 15-- 1-- 0
    2 10 -- 2 15-- 2-- 0
    3 15 -- 3 12-- 3-- 0
    4 20 -- 4 0-- 4-- 0

    Ab Knees up
    23
    20
    13

    only 5 minutes for cardio. I haven’t given myself enough time to complete everything. This is going to for my next workout and going forward.

    Supplements:

    Shred: This stuff is .... AWESOME. Pretty much have to force feed. I seriously could go 5 hours without eating. Very clean energy and notice that at different times I feel more energy... almost like an extra boost when you think it should have warn off... that's key!

    Battle Fuel: So far, I've notice the focus and desire to continue to push myself. Have been in a really great mood these past couple days... that could be Shred or Battle Fuel...either way... it's a great thing!
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    Thursday Carbs


    Thursday


    Shred Matrix - 6:15 am

    Breakfast - 6:30 am
    5 whole wheat pancakes (pack about 250 Carbs, 850 Cals)

    Mid-Morning - 9:30 am
    1 Cup of Grape Nuts
    Protein shake

    Shred Matrix - 11:45 am

    Lunch – 12:00
    First time in, I can't tell you how long....
    Burger King
    2 cheese burgers
    small fries
    small Van Shake

    Mid-Afternoon – 3:00
    1/2 cup of Almonds
    1 scoop of Protein in water

    Dinner – 5:30
    3 cups of wheat paste
    1 cup of Turkey chille over top

    Battle Fuel - 6:30pm

    8:30 (Pineapple juice and – 3g of BA, CEE, 3g of different types of L-Arginine)

    Workout – OFF

    Before Bed Snack- 11:00 pm
    1 cup of Grape Nuts
    10 oz of skim milk
    1 tbsp of brown sugar...

    :burg:
    ***** Things are about to change*****
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    Friday - Friday... SHOCK THE BODY!


    I have my PT to thank for this... wants to run from Friday-Friday to really shock my body...



    1 -4 whole eggs

    2- 2 scoops whey protein in water

    3- meat, greens unlimited

    4- 2 scoops whey

    5- meat greens

    6- 2 scoops whey



    Other MP supplements will be worked in as planned in previous eating plan.
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    Burger King?! WTF FATTIE!! ahhahaha, I jest.

    Dude, I'm coming on the end of Battle Fuel and I've gotta tell you, my intensity and ability to push myself is ridiculous! I hope you have the same results. Kinda sucks that it's a 3 week on, 1 week off formula. I want to be on 24/7!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    I know...BK,
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    1st day of 7 day low fat/carbs


    New 7 day diet was perfect, no workout!
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    Saturday - Chest


    Saturday – Chest

    *Had some increases in weight used*

    Cardio – HIIT Mile 9.44 and StepMill 12 minutes (setting climb)

    Incline Barbell
    1 110x7 -- 1 110x7 -- 1 110x5
    2 170x7 -- 2 180x7 -- 2 180x7
    3 130x7 -- 3 130x7 -- 3 120x5
    4 110x7 -- 4 110x7 -- 4 110x7

    Flat chest fly (machine)
    1 95x7 -- 1 112.5x7-- 1 100x7
    2 170x7 -- 2 167.5x7-- 2 175x7
    3 125x5 -- 3 137.5x7-- 3 125x7
    4 95x7 -- 4 100x7 -- 4 100x7


    Flat chest press
    1 130x7 -- 1 125x7 -- 1 105x7
    2 180x7 -- 2 185x7 -- 2 165x7
    3 135x5 -- 3 130x5 -- 3 100x5
    4 125x7 -- 4 125x7 -- 4 100x7

    incline Fly
    skipped (Chest was just out of gas)

    Decline press
    skipped (Chest was just out of gas)

    At Home (chest had about a 20 minutes break from gym)

    Pushups
    1) 7 -- 1) 7 -- 1) 6
    2) 7 -- 2) 7 -- 2) 5
    3) 7 -- 3) 3 -- 3) 3
    4) 7 -- 4) 7 -- 4) 5


    then just 3x28 regular rep wheels
    1) 25
    2) 15
    3) 12

    Basic crunch - shoulder about 4-6 inches off floor
    1) 25
    2) 25
    3) 20

    Didn’t feel to successful on today’s chest workout, so added a little more abs. I think the diet change has left me feeling a little weak, but taken tomorrow off (Sunday) and doing legs on Monday. Just to see if I can get more sleep and/or body will adjust a little more to the new 7 day diet.
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    Monday - Legs


    Monday - Legs (only had about 40 minutes at the gym)

    Cardio (after workout): Had the wife drop me off (9:20 pm and gym closes at 10:00, so I had no choice but to run home! Nice 3 mile HIIT run in a very cold 20 degrees.



    Squats regular (Had to use Leg Press)
    1 200x7 -- 1 200x7 -- 1 220x7
    2 300x7 -- 2 360x7 -- 2 380x7
    3 260x7 -- 3 280x7 -- 3 300x7
    4 200x7 -- 4 220x7 -- 4 250x7


    Squats feet wide toes out
    Had to skip, pressed for time

    Leg extensions
    1 80x7 -- 1 80x7 -- 1 85x7
    2 125x7-- 2 125x7 2 130x7
    3 95x7 -- 3 100x7 3 100x7
    4 80x7 -- 4 85x7-- 4 80x7

    Stationary lunges (legs felt like rubber)
    1) 7 -- 1 -- 1
    2) 5 -- 2 -- 2
    3 -- 3 -- 3
    4 -- 4 -- 4

    Leg curls
    Had to skip, pressed for time

    Calves raises
    1 50x7 -- 1 50x7 -- 1 70x7
    2 100x7-- 2 100x7 2 90x7
    3 70x7 -- 3 70x7 -- 3 70x7
    4 50x7 -- 4 60x7 -- 4 60x10

    Staright leg lifts on floor (same way abs) (Hanging toes to eyes)
    1) 21
    2) 7
    3) 10


    Home: Hit the steps for about 10 minutes and I’m really surprised I can even walk this morning. Appears my body is adjusting to the new diet and even though I got about 4 hours sleep last night (daughter was up at 3:30am)... still feel pretty good.
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    11 day progress....


    I think there may be a little change....
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    chest looks leaner, keep it up
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    Quote Originally Posted by pmiller383 View Post
    chest looks leaner, keep it up
    Yeah man, looking good. Keep it up
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Wednesday - Back & Chest


    Wednesday - Back and Shoulders

    The wife and daughter aren’t given me enough time to finish my workouts at night. May have to look into a 24 hour gym.

    Cardio: Hit the cardio after workout to help push myself a little more because of the time issue.


    .25 mile at 8.5 mph
    15 min - jump’d on Stepmill “fast pace”
    .75 mile HIIT


    frontal raises (Military Press Palms facing eachother)
    1 65x7-- 1 80x6-- 1
    2 135x5-- 2 70x7-- 2
    3 155x7-- 3 70x7-- 3
    4 100x5-- 4 70x7-- 4


    pulldowns
    had to skip cause of time.

    DB pullovers (machine)
    1 95x7-- 1 110x7-- 1 120x7
    2 160x7-- 2 165x5-- 2 150x3
    3 130x7-- 3 135x7-- 3 105x6
    4 100x7-- 4 110x7-- 4 105x7

    seated rows
    1 130x7-- 1 130x7-- 1 135x7
    2 220x7-- 2 200x6-- 2 200x5
    3 165x7-- 3 230x6-- 3 200x7
    4 130x7-- 4 135x7-- 4 140x7

    lateral raises (machine)
    1 65x7-- 1 70x7-- 1 65x7
    2 100x7-- 2 100x6-- 2
    3 100x7-- 3 115x6-- 3
    4 65x7-- 4 65x7-- 4

    At Home (closed the gym on me)

    shoulder shrugs
    1 35x7-- 1 * 1
    2 110x7-- 2 2
    3 110x7-- 3 3
    4 110x7-- 4 4


    *Power went out at home and couldn’t finish and had to find my way out of the far corner of the basement!
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    Someone did not want you doing shrugs...
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    Quote Originally Posted by pmiller383 View Post
    Someone did not want you doing shrugs...
    OK, I take that one....
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    Thumbs down New Workout Starting Saturday!!


    Thursday 11/13/08 - Arms



    Bicep curl barbell
    1 60x7 -- 1 70x7 -- 1 60x6
    2 100x7 -- 2 65x7 -- 2 60x5
    3 70x7 -- 3 60x7 -- 3 60x7
    4 60x7 -- 4 60x5 -- 4 60x7

    Hammer curls DB
    1 20x7 -- 1 20x7 --
    2 35x7 -- 2 20x7 --
    3 20x6 -- 3 20x7 --
    4 20x7 -- 420x7 --

    Tricep overhead rope extensions (Tri-Bar at home)
    1 60x7 --
    2 60x7 --
    3 60x7 --
    4 60x7 --

    Bench dips with feet up
    1 - 7
    2 - 7
    3 - 7
    4 - 7

    Bench-to-Bench dips
    1- 7 1 - 10
    2- 10 2- 6
    3- 12
    4- 10

    Abs knee ups
    25
    15
    9


    Nothing really stellar about this workout. Felt really tired before going into it and the numbers show.
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    Saturday 11/15/08


    After 7 days of very low carb and fat, Saturday was a full on Carb day.

    Looking forward to the new workout Style ON SATURDAY!

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

    Saturday – Chest

    Cardio
    HIIT 1.25 Mile’s 9.44
    StepMill 6 minutes (setting fat burner, no holding on)
    Cool down on treadmill .25 mile


    Flat chest press
    1 130x7 -- 1 130x7 -- 1 130x7
    2 200x7 -- 2 210x7 -- 2 200x7
    3 160x7 -- 3 160x6 -- 3 155x5
    4 130x7 -- 4 130x7 -- 4 130x7


    Flat chest fly (Pec machine)
    1 125x7 -- 1 112.5x7
    2 162.5x7-- 2 175x7
    3 137.5x7-- 3 137.5x7
    4 112.5x7-- 4 112.5x7

    Incline Barbell
    1 110x7 -- 1 110x7 -- 1 110x5
    2 185x7 -- 2 185x7 -- 2 180x7
    3 125x7 -- 3 120x7 -- 3 120x 6.5
    4 110x7 -- 4 110x7 -- 4 110x7

    Decline press
    1 135x7
    2 155x7
    3 135x7
    4 135x6

    incline Fly
    skipped (Chest was just out of gas)

    At Home (chest had about a 20 minutes break from gym)


    Pushups
    1) 7 -- 1) 6 -- 1) 5
    2) 7 -- 2) 7 -- 2) 4
    3) 4 -- 3) 3 -- 3) 3
    4) 7 -- 4) 7 -- 4) 5

    then just 3x28 regular rep wheels
    1) 15
    2) 11
    3) 12


    No workout on Sunday(but back to Anabolic Diet). Other than that, the 28 Method left me sore as hell for a few days after each workout. Very nice change to my routine and could already see some major changes from mixing this in.
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    How the hell did I miss this?

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    I was thinking the same damn thing!

    Glad to see you onboard!

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    New Workout Starts SATURDAY....FREEBIE DAYS


    No cardio or abs tonight.

    Since I’m not starting the new method till Saturday, I just wanted to do a kinda... “just get out of the house” workout tonight. Plus during the 2 weeks of the 28th Method, I never got to workout arms at the gym. Just a crazy mix-up to really hit a little of everything (minus chest and back)


    Legs
    Leg Press
    1) 180x8
    2) 380x6
    3) 410x6 (PR) – damn impressive for me with my skinny ass legs!
    4) 210x12 Fast Pace

    Leg Extensions
    1) 65x12 (fast)
    2) 170x7 (1/2 reps)
    3) 110x12 (fast)
    4) 80x12 (fast)

    Tri
    Tri Press Down
    1) 90x 7-----------------1) 140x7------------ 1) 100x5 (4 count)
    2) 160x7 (PR)------------2) 120x7------------ 2) 100x5 (4 count)
    3) 170x6 (PR)------------3) 100x7 (4 count)
    4) 170x5----------------4) 100x5 (4 count)

    Tri Extensions (All very fast with only 30 seconds in between)
    1) 65x10--------1) 50x12
    2) 65x9---------2) 50x10
    3) 50x10--------3) 50x10

    Bi’s
    Hammer Strength Machine (preacher curl)
    1) 45x7--------1) 45x12-------1) 45x7 (4 count on neg)
    2) 70x7--------2) 70x7--------2) 45x7 (4 count on neg)
    3) 80x6--------3) 55x7--------3) 45x7 (4 count on neg)

    Hammers
    1) 25x7-------1)25x7
    2) 25x7
    3) 25x7

    DB Shrugs
    1) 50’sx12
    2) 50’sx13
    3) 80’sx8
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    Tuesday -Diet was perfect...

    Ab Wheel
    16
    10
    12
    8
    8

    Floor Abs (leg ups)
    10
    20
    17
    15

    Reg Crunch (shoulder 6 inches off floor)
    20
    15
    13
    15
    -----------

    Wednesday
    Met with a CMT (Cert Massage Therapist) today. Got all the kinks worked out before I start WestSide Style Training (next 8 weeks). Trying to give my body a little break... don't want to hit that "I'm burnt out phase"

    Friday starts Carb shift day... to just night... I'll post the new Carb days... Same diet.. just different on how carbs will be loaded.

    I think ASSAULT maybe calling my name....

    As for Battle Fuel, well that's coming to an end. Final review will be posted soon. Had some awesome gains in strengh!
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    ah....the good ol get out of the house work out. I know allll about those
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    Thursday (Steelers Game)
    No workout, diet was perfect. Waistline is getting thin and even look more muscular (have been for a couple weeks). Still weigh around the same.. 165 (haven't been this thin is almost 7 years)

    *******************
    Friday
    2 mile HIIT with increase of grade from 1-15.

    WS Method tomorrow - week 1

    Todays Eating plan was a typical Low carb, High Fat & Protein till dinner.

    Every Friday will be Dinner (5:30 - 11:00) Carb up!
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    Sick As A Mofo!


    Saturday's workout is attached. Felt great in the beginning of the workout and it was later determined when I went to the hospital that I had some reaction to something I ate.

    No workout on Sunday or Monday... diet has been off, actually don't feel like eating anything. Will be back on track in a few days with AD.

    As for the WS, I'd like to start again with this Saturday 11/29/08. Minor set back! I'm going to continue with just hitting the different body parts this week, sorta like I did last week.
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    Sorry to hear that man, rest up.
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    Thanks...

    Only taken 1 Shred in the morning since Monday.* Working on final review for Battle Fuel, and love the Grape Flavor of Bullet Proof.* So, even though I'm not hitting the weights (crazy this week)..still hard at work...
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    Well Fellas.... (final review's are under Muscle Pharm)

    This is were the log ends.... it's been a pleasure to run these products! NEXT STOP - 8 weeks of WestSide Style Training.

    I'll only be posting this on maybe 2 sites.... it's been fun!
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