Holmes is Back at it With Farenheit Nutrition GF-AMA (Sponsored)

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  1. Day 12

    Chest, shoulders and tris

    Decline bench press and hanging leg raises

    135x15
    185x15
    205x12
    225x10
    225x10
    225x8 downset with 185x6 and 135x10

    DB military press
    90x17
    100x15
    110x13
    120x12
    120x9

    incline DB bench press
    120x15
    120x12
    120x10
    120x10

    DB bench press
    120x15
    120x13

    close grip bench press
    135x10
    155x8
    155x8
    155x6

    Behind the head tricep extensions
    55x10
    55x10
    65x10
    65x10

    straight bar pushdown
    4x15 not sure of the weight on the cable machine


    I am leaning out nicely even though I had a huge plate of wings for dinner. Weight is at 194lbs, so up 2 lbs from the start, but no fat gain at all and my abs are starting to really pop out now.


  2. Quote Originally Posted by holmes215
    Day 12

    Chest, shoulders and tris

    Decline bench press and hanging leg raises

    135x15
    185x15
    205x12
    225x10
    225x10
    225x8 downset with 185x6 and 135x10

    DB military press
    90x17
    100x15
    110x13
    120x12
    120x9

    incline DB bench press
    120x15
    120x12
    120x10
    120x10

    DB bench press
    120x15
    120x13

    close grip bench press
    135x10
    155x8
    155x8
    155x6

    Behind the head tricep extensions
    55x10
    55x10
    65x10
    65x10

    straight bar pushdown
    4x15 not sure of the weight on the cable machine

    I am leaning out nicely even though I had a huge plate of wings for dinner. Weight is at 194lbs, so up 2 lbs from the start, but no fat gain at all and my abs are starting to really pop out now.
    Gotta love having wings and gain no fat!
    •   
       


  3. Quote Originally Posted by soul0wner View Post
    Gotta love having wings and gain no fat!
    It is great, but it's a damn shame that I am sick this week and have to go away for a wedding.Rreally gonna mess up my workouts for the week.

  4. ehhh it happens, muscle memory is a wonderful thing
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  5. Quote Originally Posted by hvactech View Post
    ehhh it happens, muscle memory is a wonderful thing
    It is, usually only takes a few days to get the strength back, just feel like I am missing out when I am not at the gym.

    Day 13
    Legs

    DB deadlift, leg extensions and front squat tri-sets
    120x10, 90x12, and 135x10
    170x10, 115x12, and 145x10
    190x10, 135x12, and 145x10
    190x10, 155x12, and 145x8
    190x10, 180x10, and 155x7

    BB shrugs and single leg hamstring curls
    135x12 and 45x12
    225x12 and 45x12
    255x12 and 70x12
    275x10 and 70x10
    305x10 and 70x8

    forearm curls and power cleans from waist
    90x15 and 135x10
    115x12 and 135x10
    125x10 and 135x10
    125x8 and 135x10

    Worked really hard on the gluts and hamstrings as they are my weak point, so hopefully I will see some great gains soon. the biggest issue I always have is the more I work my hamstrings, the tighter my back gets and more it can hurt, so I am going to have to play the balance game on that.

    Day 14 off
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  6. Day 15 and 16

    Last two days before my trip to Seattle. Never been to Seattle, but I am a bit upset I won't be able to workout more than once or twice and it will be all bodyweight stuff. I am a bit split though on how to train after my short break though. Over the last 2 days I really had a great experience supersetting my main muscle groups for the day because the pump I was getting was insane, but I do feel like I lost some mass when I superset for long periods of time. I may end up hitting each muscle group a week heavy once and superset once. Almost halfway through my log and I am getting rock hard muscles similar to what others have experienced and I am loving it.

  7. awsome!
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  8. Just got back from Seattle and luckily I was able to work out at the hotel gym for 2 days during my vacation (Shame the Pats lost yesterday). It was just 1 machine with a pulldown bar and bench press bar, but I was able to at least maintain my BF levels and keep in shape while out of town. Both days I was mixed cardio and lifting in together and worked up an intense sweat. With the help of the GF-AMA, I was able to maintain even though I had to eat out everyday for close to a week. Either way, can't wait to get back to my normal routine in the gym but not work quite as much. Still having some issues with having top piss a lot when I take the GF-AMA, but it is doing a great job with recomp.

  9. Day 19

    First day back in the gym with mixed reactions due to a lack of sleep and just being out of my groove at the gym. I had an insane energy going into the gym as I went in on a semi-empty stomach, GF-AMA and a shot of mio energy 30 mins pre-WO.

    Diet
    2270 cals
    100 gms fat
    120 gms carbs
    231 gms protein

    Highlights of my workout

    Weighted pull ups-a bit low on endurance and strength during this, which was my first exercise. On my 3rd set, I was only able to knock out 10 reps at BW+25 when usually I can knock out 12 easily. Part of this was due to lack of exercise and all around fatigue from flying/jet lag yesterday.

    I was able to keep my ab strength up and also did cobra pulldowns at 200 lbs 9 times on my 4th set, of what was my 3rd exercise. I had great endurance today overall and attribute that to the pre-WO of mio and GF-AMA. I will weigh in tomorrow and get a test on my chest endurance.

  10. Day 20

    Feelin fantastic!

    Beyond still waking up to piss every night around 3-4 AM, I am doing fantastic. Weighed in today at 192.6 lbs and had a great chest workout. GF-AMA had me working my ass off in the gym again without a ton of caffeine. My endurance is the biggest thing that I have noticed has increased dramatically. I am able to knock out my second and third exercise without much drop off in weight.

    My workout highlights for today

    BB bench press supersetted with incline DB Press

    135x10 and 90x10
    225x10 and 100x10
    225x10 and 120x8
    225x9 and 120x8
    225x8, finished last 2 reps after 15 sec break and 120x7
    205x8 and 120x7
    185x10 and 100x10

    my 2nd superset was decline DB press and cable shoulder extensions

    I was able to knock out my 5th set at 160x11 on the decline and the cables 12 reps at the 3rd plate. Before, I would have dropped off drastically in my 4th and 5th set.

    My tricep exercises are a bit down and i am thinking of adding in an arm specific day before my off day, so I can really focus on my arms.


    Diet
    2250 cals
    79 gms fat
    125 gms carbs-mainly greens and whole grain
    250 gms protein

  11. Day 21

    Back at it like a crack addict

    First day back lifting legs and I can say it was a ****ty day, but good to get back at it. My strength and energy was down today, but that is expected towards the end of a long week and when I haven't lifted legs in almost 2 weeks.

    93 gms fat
    262 gms protein
    87 gms carbs
    2390 cals

    MY abs felt rock solid today and hopefully one or two more leg sessions and I will be back where I was. The biggest issue is always maintaining my back without pain and making sure my hamstrings don't tighten up.

  12. good deal. what are your top high protein foods
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  13. Quote Originally Posted by hvactech View Post
    good deal. what are your top high protein foods
    My favorites are either grilled or rotisserie chicken, tuna, plain greek yogurt, and steak or pork. my all time favorite are slow cooked ribs, but i only am able to have them about once every week or two.

  14. Day 22

    Diet
    2600 cals
    140 gms fat
    88 gms carbs
    239 gms protein

    Back and chest day

    Decided to hit back and chest all in one day as I have 2 days scheduled off after this due to time constraints. I did hit 225x11 on decline bench and I was doing shoulder supersets, which was a new personal best for me. my weight is still at 192.5 but my abs are feeling more solid than ever. I also have put some more mass on my legs since the beginning of the log.


    I will be hitting back, biceps, and abs during my next session and cannot wait to hit the gym again.

  15. Days 23 and 24 were off days. I am a day behind on this log, but I hit the shore for the final weekend of good weather and was unable to workout, but still took 1 cap of GF-AMA each day and kept the diet nice and clean. I did decide to join a new gym over the weekend and dump my old one due to membership issues, which has moved my workouts from late PM workouts to early AM workouts on an empty stomach.

  16. Quote Originally Posted by holmes215
    Days 23 and 24 were off days. I am a day behind on this log, but I hit the shore for the final weekend of good weather and was unable to workout, but still took 1 cap of GF-AMA each day and kept the diet nice and clean. I did decide to join a new gym over the weekend and dump my old one due to membership issues, which has moved my workouts from late PM workouts to early AM workouts on an empty stomach.
    i love early morn workouts
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  17. Quote Originally Posted by hvactech

    i love early morn workouts
    I do too. I always had to do them for baseball in college and they have given me some energy to get through the day. Tue new gym has thrown my rhythm off a bit, but I feel it will be a benefit once I get a rhythm down.

  18. Day 25

    Had an awesome first day at the new gym as I had tons of energy and was ready to take on the world. I did not do supersets or bi/tri-sets because I was not used to the location of all the machines and pull up bars in relation to each other, but I think I am gonna like the new gym and my AM workouts.

    2200 cals
    73 gms fat
    120 gms carbs
    255 gms protein


    Got a good back workout in with weighted pull ups etc. I do need to work on my forearm strength a little as my heave pull ups have suffered a bit over the past 6 months.

    The scale showed me at 192 flat today which was great, but I am showing some fat on my pecs still in the lower area. I have definitely gotten more defined muscles and gained a little mass during this 4 week period so far. About 6-7 days left of GF-AMA and I cannot wait for my final results.

  19. Today I had quite a revelation in the gym. I really wish I didn't drink so much damn beer in college and knew what good nutrition could do for me. I think back about killing a case of beer once or twice a week and eating crappy food everyday, I woulda been one shredded bastard if I didn't do that. Well I guess you live and you learn.

  20. Days 26 and 27

    Hit chest and back. Still getting used to the new layout at the gym but its much larger than my previous gym which is nice. Weight still at 192 lbs but I am loving my early morning empty stomach workouts.

  21. how much left do you have, do you feel any of the effects wearing off
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  22. 7 days left at least. Haven't had any effects wear off on me, but it certainly has helped me cut down on pre-WO caffeine and stims.

  23. That is always a good thing

  24. Day 28 heavy legs and day 29 back and abs

    Im gonna try to get back into higher weight lower rep leg workouts to build my strength back up since my back has been holding up well. I've always hated having small legs since I hurt my back and hopefully this will be the road back to tree trunk quads and rock hard glutes. My weight was 190.8 lbs on day 29, but my pecs are still holding some fat which always annoys me. My serratus muscles are becoming more visible however and the AMA is still working very well for me. I do wonder about the residual fat in my pecs if it is due to high estrogen levels possibly from a run of Dermacrine a year ago.

  25. Day 30

    My apogies for the brief log information I have added lately. The hurricane has knocked out power briefly and my internet has been dead for several days, so I am typing via my phone which is crap.

    Back/biceps day

    I realized today how tough heavy chin ups are on your forearns and grip strength. I will need to continue to do this to build my strength there and in my biceps.

    Day 31
    Chest and squats

    Got a quick heavy squat and shoulder/chest workout in on the weekend before the storm began to hit us. Maxed out with 4 deep squats at 265. Not exactly heavy for most people but I was glad my back held up.
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