WarcraftJJS dropping War on the iron with the help of "The One"

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    Cool WarcraftJJS dropping War on the iron with the help of "The One"


    So I actually started "The One" on Monday and I'm going to post about every 3 days or so.

    Video was taken on Thursday, Monday I weighed in at 231.1 lbs./23% (Every Monday I will have my weight and fat%)

    [ame="http://www.youtube.com/watch?v=YMQrmboXAcg"]YouTube - TheOneFirstSUB[/ame]

    Doseing
    The One: 2 in the morning and 1 more around 2:30.
    NeoVar: 3 caps in the morning 3 more right after workout
    Omega-Essentials: 2 around morning snack time.
    Animal Pak: snack before workout
    Creatine Caps: 3 before workout and 3 after workout.
    Protein: Thoughout the day trying to get around 230g
    Pre-workout Drink: BSN NoXplode

    Most of my workouts are after work so I get to the gym around 5:30 pm or 6:00 pm.
    (If I'm using a Dumbell the lbs. is per dumbell.)

    Monday:

    Food:
    1.25 gal of water, 6 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Workout: Arms
    Barbell - Close Grip Bench Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Cable - Triceps Pushdown
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 150.00 Lbs
    Set 3: 8 x 150.00 Lbs

    Barbell - Close Grip Bench Skull Crusher
    Set 1: 8 x 90.00 Lbs
    Set 2: 8 x 90.00 Lbs
    Set 3: 8 x 90.00 Lbs

    Barbell Curl
    Set 1: 5 x 100.00 Lbs
    Set 2: 6 x 90.00 Lbs
    Set 3: 6 x 90.00 Lbs

    Dumbbell - Incline Curls
    Set 1: 8 x 45.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 7 x 45.00 Lbs

    Preacher Curl Close Grip
    Set 1: 8 x 80.00 Lbs
    Set 2: 8 x 80.00 Lbs
    Set 3: 8 x 80.00 Lbs

    Dumbbells Palm up Wrist Curl
    Set 1: 8 x 35.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 8 x 50.00 Lbs

    Dumbbells Palm down Wrist Curl
    Set 1: 8 x 20.00 Lbs
    Set 2: 8 x 20.00 Lbs
    Set 3: 8 x 20.00 Lbs

    Stationary Bike
    Distance; 1.77 mi
    Time: 7 min 0 sec
    Calories burnt: 58
    Level/Resistance: 10

    Treadmill
    Distance: 0.8 mi
    Time: 10 min 0 sec
    Calories burnt: 88

    Notes:
    Good workout tired after 3 days off.

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

    Tuesday: Shoulders/Traps

    Food:
    1.25 gal of water, 6 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.74 mi
    Time: 7 min 0 sec
    Calories burnt: 59
    Level/Resistance: 11

    Dumbbell Lying Rear Lateral Raise
    Set 1: 8 x 35.00 Lbs
    Set 2: 8 x 40.00 Lbs
    Set 3: 8 x 40.00 Lbs

    Dumbbell - Lateral raise
    Set 1: 8 x 35.00 Lbs
    Set 2: 8 x 35.00 Lbs
    Set 3: 8 x 35.00 Lbs

    Barbell Shrugs
    Set 1: 3 x 275.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 245.00 Lbs

    Dumbbell Shrugs (Total lbs.)
    Set 1: 8 x 220.00 Lbs
    Set 2: 8 x 220.00 Lbs
    Set 3: 8 x 220.00 Lbs

    Dumbbell Standing Upright Row
    Set 1: 8 x 45.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Barbell - Behind Neck Overhead Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 135.00 Lbs
    Set 3: 8 x 135.00 Lbs
    Set 4: 8 x 135.00 Lbs

    No Cardio

    Notes:
    Not bad workout could have been better no cardio. Not good. Try for Thursday.

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

    Wednesday: Off Day

    Food:
    1.25 gal of water, 5 meals.
    Muscle Hardness, Vascularity: Offday
    Mood/Aggression: Good day
    Libido: Good
    Joints: NP

    Overall Sense of Feeling: Feel great after only 3 days will have to see if more is to come over the next 4 weeks.
    Arnold Classic: 2009 - 2014
    Comments by this person are their own personal opinion and should be taken as that. Unless quoted from a different source.

  2. UKStrength
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    Nice mate, good luck with The One (I only seem to be hearing good things about it so far).

    Are you using 2nd gear for PCT?

    What are your goals for the cycle?

    What dietary plan are you following?

    Sorry for all the questions! Just nosy I guess
  3. Senior Member
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    No problem.

    PCT:
    2nd Gear, Drive (Test Booster), NeoVar, Bio-Mend, Omega-Essentials, Animal pak, and normal stuff.

    Goals and many to just pack on some good lean muslcle and lean out a some of my fat levels.

    Dietary:
    Well with help from Guejsn, I'm going with a diet of Carbs 1.5g per my wieght, 1g per, and around 80g to 100g of fat a day.

    I have not been writeing down my diet but I'm going to start. I know that will help.
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    Great seeing your log up. Are you entering the AppNut Challenge?
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    Thats what I was thinking, you in the appnut challenge?
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    I didn't think I could because I didn't have a video. can I still?
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    Quote Originally Posted by WarcraftJJS View Post
    I didn't think I could because I didn't have a video. can I still?
    Make a video and you can.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

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    Weight: 238 lbs./ 23% fat.

    Food:
    1.25 gal of water, 6 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Thursday: Back

    Stationary Bike
    Distance: 1.72 mi
    Time: 7 min 0 sec
    Calories burnt: 55
    Level/Resistance: 12

    Wide Grip Front Lat Pull Down
    Set 1: 8 x 150.00 Lbs
    Set 2: 8 x 150.00 Lbs
    Set 3: 8 x 150.00 Lbs

    Cable Pull Downs - V-Bar
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 160.00 Lbs
    Set 3: 8 x 150.00 Lbs

    Pull Ups - Front
    Set 1: 5 reps
    Set 2: 7 reps
    Set 3: 5 reps

    Cable - Seated Row
    Set 1: 8 x 160.00 Lbs
    Set 2: 8 x 160.00 Lbs
    Set 3: 8 x 160.00 Lbs

    Dumbbell - Bent Over Row (Total Lbs)
    Set 1: 8 x 90.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 6 x 100.00 Lbs

    Treadmill
    Distance: 1 mi
    Time: 15 min 11 sec
    Calories burnt: 102

    Notes:
    Good workout not to bad on the tradmill could have been better. Try on saturday for better cardio.

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

    Friday: Legs/Calves

    Food:
    1.00 gal of water, 7 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Barbell Full Squat
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 135.00 Lbs
    Set 3: 8 x 165.00 Lbs

    Machine Leg Extension
    Set 1: 8 x 195.00 Lbs
    Set 2: 8 x 195.00 Lbs
    Set 3: 8 x 210.00 Lbs

    Barbell - Romanian Deadlift
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 5 x 225.00 Lbs

    Machine - Lying Leg Curls
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 130.00 Lbs
    Set 3: 8 x 130.00 Lbs

    Standing Calf Raise
    Set 1: 8 x 60.00 Lbs
    Set 2: 8 x 70.00 Lbs
    Set 3: 8 x 80.00 Lbs

    Seated Calf Raise
    Set 1: 8 x 390.00 Lbs
    Set 2: 8 x 400.00 Lbs
    Set 3: 8 x 400.00 Lbs

    Stationary Bike
    Distance: 1.89 mi
    Time: 7 min 0 sec
    Calories burnt: 62
    Level/Resistance: 12

    Notes:
    Workout could have been better try next time to cut out the no-explode. Heart rate was almost to much. Felt like I was going to throw up a couple times.

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

    Saturday: Chest/Abs

    Food:
    1.50 gal of water, 6 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.77 mi
    Time: 7 min 0 sec
    Calories burnt: 60
    Level/Resistance: 12

    Barbell Incline Bench Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 5 x 225.00 Lbs
    Set 3: 5 x 225.00 Lbs

    Dumbbell Decline Bench Press (Total Lbs)
    Set 1: 8 x 210.00 Lbs
    Set 2: 5 x 210.00 Lbs
    Set 3: 8 x 210.00 Lbs

    Dumbbell Flyes Incline (Total Lbs.)
    Set 1: 8 x 100.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 8 x 100.00 Lbs

    Machine Pec Dec
    Set 1: 8 x 200.00 Lbs
    Set 2: 8 x 200.00 Lbs
    Set 3: 8 x 200.00 Lbs

    Barbell Bench Press
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 245.00 Lbs
    Set 3: 5 x 245.00 Lbs

    Cable Crunch
    Set 1: 8 x 200.00 Lbs
    Set 2: 15 x 200.00 Lbs
    Set 3: 10 x 200.00 Lbs

    Notes:
    Workout was sh!t did not eat enuf. My own fault. I'm better than this. Have to find out why my right forarm hurts like hell.

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

    Sunday: OFF Day (BaseBall Game Oh god the drinks that are there and i did not even have one I'm a God (In my own mind. ))

    Food:
    1.75 gal of water, 5 meals.
    Muscle Hardness, Vascularity: NA
    Mood/Aggression: Happy most of the day then the SOXs lost.
    Libido: Good
    Joints: NP

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

    Monday: Arms

    1.00 gal of water, 6 meals.
    Muscle Hardness, Vascularity: Little better in all hopeing for more to come.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.62 mi
    Time: 7 min 0 sec
    Calories burnt: 51
    Level/Resistance: 10

    Barbell - Close Grip Bench Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Cable - Tricep Pushdown
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 150.00 Lbs
    Set 3: 8 x 150.00 Lbs

    Barbell - Close Grip Bench Skull Crusher
    Set 1: 8 x 90.00 Lbs
    Set 2: 8 x 90.00 Lbs
    Set 3: 8 x 90.00 Lbs

    Barbell Curl
    Set 1: 8 x 100.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 8 x 100.00 Lbs

    Dumbbell - Incline Curls
    Set 1: 8 x 45.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Preacher Curl Close Grip
    Set 1: 8 x 80.00 Lbs
    Set 2: 8 x 80.00 Lbs
    Set 3: 8 x 80.00 Lbs

    Dumbbells Palm Up Wrist Curl
    Set 1: 8 x 50.00 Lbs
    Set 2: 8 x 50.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Dumbbells Palm Down Wrist Curl
    Set 1: 8 x 20.00 Lbs
    Set 2: 8 x 20.00 Lbs
    Set 3: 8 x 20.00 Lbs

    Treadmill
    Distance: 1.03 mi
    Time: 15 min 10 sec
    Calories burnt: 104

    Notes:
    Did not take createn today and was able to do cardio. Not bad workout could be better. Leg day tomorrow will be better.
    Arnold Classic: 2009 - 2014
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    And I will start to write down what I eat because I need to start to post up here.
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    Nice, your off to a great start I'm glad you decided and got the chance to enter. Even though we are competitors I'm still rooting for ya.

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    Dropping War
    When I first read that in your title I was like hey hey buddy haha

    Just seen your video nice affliction shirt I can't fit mine anymore

    Distance:
    Time:
    Calories burnt:
    Great log, I'm taking this from you I need to start noting this down
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    Ya the shirt went from a not loose fitting shirt on top and a tight fitting on the bottom to a tight shirt on the top and starting to be loose fitting on the bottom. HAHA

    And no problem I'm glad you can use it. Its good info to keep even if the Cal. numbers are a little off.
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    Tuesday: Legs/Calves

    Food:
    1.25 gal of water, 5 meals.

    Morning: Oatmeal and fruit
    Snack: 1/2 cup of carrots and 1 cup of watermelon
    Lunch: 1 Filet of Fish and Baked Potato from the grill, and 1 cup of Broccoli
    Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and small bag of Baked Layes
    Dinner: Double Hamburger, Salad, couple fries from my kid’s meal. (Just for the taste. Oh there so good I miss them. )

    Muscle Hardness, Vascularity: Not bad.
    Mood/Aggression: Always there
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 2.03 mi
    Time: 7 min 0 sec
    Calories burnt: 59
    Level/Resistance: 10

    Barbell Full Squat
    Set 1: 8 x 155.00 Lbs
    Set 2: 8 x 185.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Machine Leg Extension
    Set 1: 8 x 210.00 Lbs
    Set 2: 8 x 210.00 Lbs
    Set 3: 8 x 210.00 Lbs

    Barbell - Romanian Deadlift
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 7 x 225.00 Lbs

    Machine - Lying Leg Curls
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 130.00 Lbs
    Set 3: 8 x 130.00 Lbs

    Standing Calf Raise
    Set 1: 8 x 80.00 Lbs
    Set 2: 8 x 80.00 Lbs
    Set 3: 8 x 80.00 Lbs

    Seated Calf Raise
    Set 1: 8 x 400.00 Lbs
    Set 2: 8 x 400.00 Lbs
    Set 3: 8 x 400.00 Lbs

    Treadmill
    Distance: 1.02 mi
    Time: 15 min 0 sec
    Calories burnt: 103

    Notes:
    Workout was good cardio could have been better but because of leg day I understand why. Still good workout.
    Arnold Classic: 2009 - 2014
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    I like the fact your doing cardio keep it up
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    Quote Originally Posted by WhatsaRoid? View Post
    I like the fact your doing cardio keep it up
    I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird.
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    Quote Originally Posted by WarcraftJJS View Post
    I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird.
    Very weird, what form of creatine are you using? Also how were you feeling on the days you couldn't really do cardio? Winded? I have asthma so I'm often winded and at times after cardio I have to lay down or I'd passout so I know your pain man.
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    Quote Originally Posted by WhatsaRoid? View Post
    Very weird, what form of creatine are you using? Also how were you feeling on the days you couldn't really do cardio? Winded? I have asthma so I'm often winded and at times after cardio I have to lay down or I'd passout so I know your pain man.
    Creatine Ethyl Ester that is the stuff I have. I felt Winded, my heartrate was though the roof, and my right for arm hurt . I stopped taken it and I felt great like I could do my cardio again. And it basicly came all back the same day I stoped taking it. Weird.

    Maybe I should try a different type.
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    Wedensday: OFF Day

    Food:
    1.25 gal of water, 5 meals.

    Morning: Oatmeal and fruit
    Snack: 1/2 cup of carrots and 1 cup of Strawberrys (Yum)
    Lunch: Homemade Turkey and Beef Burger and Baked Potato from the grill
    Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and small bag of Baked Layes
    Snack: Protein Shake
    Dinner: Grilled Pork Chop and Green Saled/Low fat Itailan Dressing

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Notes:
    Have to add in a Protein shake to get my Protein up.
    Arnold Classic: 2009 - 2014
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    Quote Originally Posted by WarcraftJJS View Post
    Creatine Ethyl Ester that is the stuff I have. I felt Winded, my heartrate was though the roof, and my right for arm hurt . I stopped taken it and I felt great like I could do my cardio again. And it basicly came all back the same day I stoped taking it. Weird.

    Maybe I should try a different type.
    I would get some bulk mono or micro even..you know what you could try the new con-cret creatine I'm hearing great things about it. I might order that with some IML cee soon.
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    Quote Originally Posted by WarcraftJJS View Post
    I was taking extra creatine and it was killing my cardio. Now that I lowered the dosage I'm able to do Cardio again weird.
    Creatine shouldn't affect your ability to do cardio (and if you're doing high intensity cardio, would actually be beneficial).


    Quote Originally Posted by WarcraftJJS View Post
    Creatine Ethyl Ester that is the stuff I have...Maybe I should try a different type.
    I would recommend using a regular creatine monohydrate product instead of a creatine ethyl ester.
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    I will have to try the creatine monohydrate then.
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    Quote Originally Posted by WarcraftJJS View Post
    I will have to try the creatine monohydrate then.
    You can use straight creatine monohydrate caps/powder, or use a creatine product that has creatine monohydrate in. Something like NeoVar Recomped would be excellent while on The ONE, and if trying to recomp or bulk in general.
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    Quote Originally Posted by Guejsn View Post
    You can use straight creatine monohydrate caps/powder, or use a creatine product that has creatine monohydrate in. Something like NeoVar Recomped would be excellent while on The ONE, and if trying to recomp or bulk in general.
    I was taking NeoVar Recomped and Creatine Ethyl Ester do you think it was to much?
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    Quote Originally Posted by WarcraftJJS View Post
    I was taking NeoVar Recomped and Creatine Ethyl Ester do you think it was to much?
    Probably. You DON'T need TWO creatine products (and would have been getting enough creatine per day from the NeoVar Recomped alone).
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    Quote Originally Posted by Guejsn View Post
    Probably. You DON'T need TWO creatine products (and would have been getting enough creatine per day from the NeoVar Recomped alone).
    Oh do I know now. Feel a lot better now.
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    Quote Originally Posted by WarcraftJJS View Post
    Oh do I know now. Feel a lot better now.
    Good to hear my friend
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    Quote Originally Posted by WhatsaRoid? View Post
    Good to hear my friend
    Thanks man. I just had a good workout and will update after my nefs. graduation.
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    Thursday: Shoulders/Traps

    Food:
    1.50 gal of water, 6 meals.

    Morning: Oatmeal and fruit
    Snack: 1/2 cup of carrots and 1 cup of Strawberrys (Yum)
    Lunch: Turkey Piniany with Brocily and Cheese Soup
    Snack: Sandwich with Peppercorn Turkey, Lettuce, Tomato, and Red Onion and Less then 1oz of Barq. Chips
    Dinner after workout: (Free food day at gym!) 2 burgers in a wrap, Chicken wrap.
    Snack: Ceaser side saled.

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 2.06 mi
    Time: 7 min 0 sec
    Calories burnt: 59
    Level/Resistance: 10

    Barbell - Behind Neck Overhead Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 135.00 Lbs
    Set 3: 8 x 135.00 Lbs
    Set 4: 8 x 135.00 Lbs

    Dumbbell Standing Upright Row
    Set 1: 8 x 45.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Dumbbell - Lateral raise
    Set 1: 8 x 30.00 Lbs
    Set 2: 8 x 35.00 Lbs
    Set 3: 8 x 35.00 Lbs

    Dumbbell Lying Rear Lateral Raise
    Set 1: 8 x 40.00 Lbs
    Set 2: 8 x 40.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Barbell Shrugs
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Dumbbell Shrugs (Total Lbs)
    Set 1: 8 x 220.00 Lbs
    Set 2: 8 x 220.00 Lbs
    Set 3: 8 x 220.00 Lbs

    Notes:
    Rushed workout. No cardio will do some on Friday if not a full workout, family in town so they b!tch if I don't atlest spend time with them.
    Arnold Classic: 2009 - 2014
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    Your shoulders seem strong, a lot stronger then mine hows your shoulder and trap size? I'm going to go a lil heavier on mine so I can catch up
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    Quote Originally Posted by WhatsaRoid? View Post
    Your shoulders seem strong, a lot stronger then mine hows your shoulder and trap size? I'm going to go a lil heavier on mine so I can catch up
    I have always had a bigger upper body and now that I'm starting to take some of the under lying water and fat I'm staring to finlly see them for what they really are. So size of I'm not sure right now.
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    Quote Originally Posted by WarcraftJJS View Post
    I have always had a bigger upper body and now that I'm starting to take some of the under lying water and fat I'm staring to finlly see them for what they really are. So size of I'm not sure right now.
    Post after pics
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    Quote Originally Posted by WhatsaRoid? View Post
    Post after pics
    Will do.
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    Friday: Chest

    Food:
    1.50 gal of water, 6 meals.

    Muscle Hardness, Vascularity: Not Bad
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.92 mi
    Time: 7 min 0 sec
    Calories burnt: 57
    Level/Resistance: 10

    Barbell Incline Bench Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 5 x 225.00 Lbs
    Set 3: 5 x 225.00 Lbs

    Dumbbell Decline Bench Press (Total Lbs)
    Set 1: 8 x 210.00 Lbs
    Set 2: 8 x 230.00 Lbs
    Set 3: 8 x 260.00 Lbs

    Dumbbell Flyes Incline (Total Lbs)
    Set 1: 8 x 100.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 8 x 100.00 Lbs

    Machine Pec Dec
    Set 1: 8 x 200.00 Lbs
    Set 2: 8 x 200.00 Lbs
    Set 3: 8 x 200.00 Lbs

    Barbell Bench Press
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 245.00 Lbs
    Set 3: 5 x 245.00 Lbs

    Cable Crunch
    Set 1: 8 x 200.00 Lbs
    Set 2: 15 x 200.00 Lbs
    Set 3: 15 x 200.00 Lbs

    Notes:
    Another rushed workout. But not bad, no cardio again!! Hell have to do it on Saturday.

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

    Saturday: Off Day (Didn't want to but Family in town.)

    Food:
    1.25 gal of water, 4 meals.

    Morning: Chopped Steak, 2 eggs, potatoes
    Lunch: Sandwich
    Snack: Apple
    Dinner: Homemade Sloppy-Joes made with 95% ground beef. (4)

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

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

    Sunday: Back

    Food:
    1.50 gal of water, 4 meals.

    Morning: Sandwiches and Tea
    Lunch: Sloppy-Joes (3) Chips
    Snack: Protein Cookies (2)
    Dinner: Grilled Chicken Club with fries (bad me.)

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.55 mi
    Time: 7 min 0 sec
    Calories burnt: 51
    Level/Resistance: 10

    Pull Ups - Front
    Set 1: 8 reps
    Set 2: 6 reps
    Set 3: 6 reps

    Dumbbell - Bent Over Row (Total Lbs)
    Set 1: 8 x 100.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 8 x 100.00 Lbs

    Wide Grip Front Lat Pull Down
    Set 1: 8 x 150.00 Lbs
    Set 2: 8 x 160.00 Lbs
    Set 3: 8 x 160.00 Lbs

    Cable - Seated Row
    Set 1: 8 x 160.00 Lbs
    Set 2: 8 x 160.00 Lbs
    Set 3: 8 x 170.00 Lbs

    Cable Pull Downs - V-Bar
    Set 1: 8 x 150.00 Lbs
    Set 2: 8 x 160.00 Lbs
    Set 3: 8 x 160.00 Lbs

    Dumbbell - One Arm Row
    Set 1: 8 x 105.00 Lbs
    Set 2: 8 x 105.00 Lbs
    Set 3: 8 x 105.00 Lbs

    Treadmill
    Distance: 1.04 mi
    Time: 15 min 0 sec
    Calories burnt: 106
    Level/Resistance: 0

    Notes:
    Add one back workout to routine. Felt great got cardio in trying to get to a 10 min mile. The hurting is not from HR but my feet and legs begin to hurt when I run.
    But all round go workout today.
    Arnold Classic: 2009 - 2014
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    Looking good in here, Jason
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    Those sloppy joes have my mouth watering.
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    Quote Originally Posted by Guejsn View Post
    Looking good in here, Jason
    Thanks Rosie. Great thing is my wife is starting to kick in her workouts with the sameones I'm doing.

    Quote Originally Posted by WhatsaRoid? View Post
    Those sloppy joes have my mouth watering.
    YOU know it!
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    Monday: Arms
    Body Weight: 237.7 Lbs
    Bf%: 22.9

    Food:
    1.50 gal of water, 5 meals.

    Morning: Oatmeal
    Snack: Orange
    Lunch: Sloppy-Joes (2), Chips
    Snack: Sandwich with ham and Cheese
    Dinner: Two Tacos Beef

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.55 mi
    Time: 7 min 0 sec
    Calories burnt: 50
    Level/Resistance: 10

    Barbell - Close Grip Bench Press
    Set 1: 8 x 135.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Cable - Tricep Pushdown
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 150.00 Lbs
    Set 3: 8 x 150.00 Lbs

    Barbell Curl
    Set 1: 8 x 100.00 Lbs
    Set 2: 8 x 100.00 Lbs
    Set 3: 8 x 100.00 Lbs

    Dumbbell - Incline Curls
    Set 1: 8 x 45.00 Lbs
    Set 2: 8 x 45.00 Lbs
    Set 3: 8 x 45.00 Lbs

    Preacher Curl Close Grip
    Set 1: 8 x 80.00 Lbs
    Set 2: 8 x 80.00 Lbs
    Set 3: 7 x 80.00 Lbs

    Dumbbells Palm Up Wrist Curl
    Set 1: 8 x 50.00 Lbs
    Set 2: 8 x 50.00 Lbs
    Set 3: 8 x 50.00 Lbs

    Dumbbells Palm Down Wrist Curl
    Set 1: 8 x 20.00 Lbs
    Set 2: 8 x 20.00 Lbs
    Set 3: 8 x 20.00 Lbs

    Treadmill
    Distance 1.07 mi
    Time 15 min 0 sec
    Calories burnt 111
    Level/Resistance 0

    Notes:
    Better workout today. Good cardio. Have to eat better tho.
    Arnold Classic: 2009 - 2014
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    Quote Originally Posted by WarcraftJJS View Post
    Thanks Rosie. Great thing is my wife is starting to kick in her workouts with the sameones I'm doing.
    Just be sure that she's training for HER goals, and that her programme is specific for HER (and that she's not just doing what you're doing).
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    your doing 100lb db flys dam thats kicken..
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    Quote Originally Posted by jef2007 View Post
    your doing 100lb db flys dam thats kicken..
    Thats total bro sorry for the mis. I'm not that big.
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    Tuesday: Legs/Calves

    Food:
    1.50 gal of water, 5 meals.

    Morning: Oatmeal
    Snack: Bagel/Cream Cheese
    Lunch: Chicken Marcela, Rice, Brocille
    Snack: Flatbreak Chicken Bacon Ranch Wrap
    Dinner: 2 Beef Tacos, and Rice.

    Muscle Hardness, Vascularity: Fine.
    Mood/Aggression: Fine
    Libido: Good
    Joints: NP

    Stationary Bike
    Distance: 1.58 mi
    Time: 7 min 0 sec
    Calories burnt: 50
    Level/Resistance: 10

    Barbell Full Squat
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 245.00 Lbs

    Machine Leg Extension
    Set 1: 8 x 210.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Barbell - Romanian Deadlift
    Set 1: 8 x 225.00 Lbs
    Set 2: 8 x 225.00 Lbs
    Set 3: 8 x 225.00 Lbs

    Machine - Lying Leg Curls
    Set 1: 8 x 130.00 Lbs
    Set 2: 8 x 140.00 Lbs
    Set 3: 8 x 130.00 Lbs

    Standing Calf Raise
    Set 1: 8 x 80.00 Lbs
    Set 2: 8 x 80.00 Lbs
    Set 3: 8 x 80.00 Lbs

    Seated Calf Raise
    Set 1: 8 x 400.00 Lbs
    Set 2: 10 x 400.00 Lbs
    Set 3: 10 x 400.00 Lbs

    Treadmill
    Distance: 1.07 mi
    Time: 15 min 0 sec
    Calories burnt: 109
    Level/Resistance: 0

    Notes:
    Not much to say about workout was avg.
    Arnold Classic: 2009 - 2014
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