DP's PAL Sponsored Body Transformation Log

[dpatterson]

I officially started my Body Transformation Log Today - 08/20/2007

I was lucky enough to be chosen by the fellas at PAL to participate in their Multi-Forum Body Transformation Contest.



Beginning Information: 08/20/2007

• Body Weight - 249.7lbs
• Body Fat % - 18.5% (Using Fat-Tracker II)

Measurements: (Using MyoTape)

• Waist - 41.25"
• Neck - 17.00"
• Chest - 47.00"
• Left Bicep - 15.34"
• Right Bicep - 16.00"
• Left Forearm - 13.25"
• Right Forearm - 14.00"
• Left Quad - 25.00"
• Right Quad - 25.25"
• Left Calf - 16.00"
• Right Calf - 16.25"
• Belly (Regular)- 42.00"
• Belly (Flex)- 41.00"
• Belly (Extended)- 43.75"
• Glute - 44.75"

Pictures:

Short-Term Goals:
Obtain Body Weight of 240 by Sept 23rd
Obtain Body Fat % of 16% by Sept 23rd

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 10%
Increase Stamina and Overall Conditioning

Heart Rate Monitoring: Via Traix C8
Target Heart Rate Calculator

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 133 bpm
• High End Target Heart Rate: 171 bpm
• Max Heart Rate to Date: 179 bpm

Current Supplement Schedule:

• 6am PreCardio:
  • 2 Scoops Purple Wraath
• 7am PostCardio:
  • 1 Scoop On Whey Protein
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
  • 1 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - 2.3 Miles Every other Day
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - Treadmill or Elliptical - 20 Minutes
  • Warm up for 3 Minutes
  • Full Sprint for 1 Minute
  • Walk for 2 Minutes
• Racquetball (Post Workout) - 30 to 60 Minutes
• Walking (7pm) - 2.3 Miles Pushing Double Stroller

Weight Training Schedule: Heavy Weights to Muscle Failure

• Monday & Thursday: Chest / Triceps
  • Incline
  • Bench
  • Decline
  • Cable Flys
  • Skullcrushers
  • Tricep Pushdown
  • Tricep Pulldown (Ropes)
  • Tricep Pulldown (Wide Under Grip)

• Tuesday & Fridays: Shoulders/Legs
  • Overhead Press
  • Front Raises
  • Lateral Raises
  • Rear Delt Raises
  • Incline Leg Press
  • Leg Curl
  • Leg Extension
  • Squats

• 
  [*]Wednesday: Biceps / Back / Abs
  • Upright Row
  • Seated Row
  • T-Bar
  • Hammer Curls
  • Concentration Curls
  • Cable Curls

 

[Rodja]

Good luck bro. Where do you live in Houston?

 

[dazilla]

Good Luck DP, I will be starting my log on the 27th...

 

[dpatterson]

I actually live 2 hours North of Houston in Lufkin. But did not think PAL would be able to date a Local Newspaper Headline of "Farmers Prize Cow Passes at age 21" or "Local Meth Heads Hold Meeting and Elect Officers". : )

As you might have noticed. We are so far out that I was still able to buy a Sunday Paper on Monday Night.

 

[dpatterson]

Day 1 - DP's Body Transformation

Day 1 - 08/20/2007

I plan on taking some Maxes later this week and get them posted. Did not have spotters so I just worked Chest and Tri's.


Supplements Taken:

• 6:00am PreCardio:
  • 2 Scoops Purple Wraath
• 7:00am PostCardio:
  • 1 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 1 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - n/a
• HIIT Cardio - n/a
• Racquetball (Post Workout) - 60 Minutes
• Walking (7pm) - n/a

Weight Training Schedule: Heavy Weights to Muscle Failure

• Monday: Chest / Triceps
  • Incline - 135x10 (Stopped due to sore Shoulder)
  • Bench - 135x13, 155x12, 185x9
  • Decline (Hammer Strength) - 155x18, 205x13, 205x10
  • Tricep Pushdown SS1 (Straight) - 60x12, 60x12, 60x12
  • Tricep Pulldown SS2 (Ropes) - 60x15, 60x12, 60x10
  • Tricep Pushdown SS3 (Curve Over Hand) - 60x15, 60x15, 60x12
  • Tricep Pulldown SS4 (Wide Under Grip) - 60x12, 60x10, 60x9

Did not get the normal Cals and Protein as Normal. I have to make sure this is not where I skim...

Diet: 08/20/2007 - (Cals/Fat/Carb/Protein) 1526/29/168/183

• Breakfast - 6am
  • 1C Protein Shake + 1C Fat Free Milk
  • 1C Fiber One Cereal + 3/4C Fat Free Milk
  • 1/2C Oatmeal
• Meal #1 - 10am
  • None
• Lunch - 1pm
  • 5oz Grilled Chicken Breast
  • 4 Large Grilled Shrimp
  • 1C Green Beans
• Meal #2 - 3:30pm
  • None
• Dinner - 7pm
  • 2C Homemade Chili - Lean Beef, Pinto Beans, Tomatoes
• Meal #4 - 10pm
  • 1/2C Cottage Cheese

 

[dpatterson]

Day 2 - DP's Transformation Log

Day 2 - 08/21/2007


Supplements Taken:

• 6:00am PreCardio:
  • 2 Scoops Purple Wraath
• 7:00am PostCardio:
  • 1 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - 2.3 Miles in 27:45 Minutes
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - 60 Minutes
• Walking (7pm) - 2.3 Miles in 36 Minutes

Weight Training Schedule: Heavy Weights to Muscle Failure

• • Tuesday: Shoulders/Legs
    • Overhead Press (Laid off Shoulders... Left Side is very Sore... Will Try tomorrow.
    • Front Raises
    • Lateral Raises
    • Rear Delt Raises
    • Seated Leg Press - 15x220, 15x280, 13x300
    • Leg Curl - 12x120, 12x140, 12x160
    • Leg Extension - 13x140, 14x160, 11x180
    • Squats - 12x180, 12x200, 10x220
  Did not get the normal Cals and Protein as Normal. I have to make sure this is not where I skim...
  
  Diet: 08/21/2007 - (Cals/Fat/Carb/Protein) 2447/86/229/256
  • Breakfast - 6am
    • 1C Protein Shake + 1C Fat Free Milk
    • 1C Fiber One Cereal + 3/4C Fat Free Milk
  • Meal #1 - 10am
    • 4 Slices of Turkey
    • 1.5C Pineapple Chunks
  • Lunch - 1pm
    • 6" Tuna on Whole Wheat
  • Meal #2 - 3:30pm
    • 5oz Turkey Burger
    • 1/2C Cottage Cheese
  • Dinner - 7pm
    • 2C Homemade Chili - Lean Beef, Pinto Beans, Tomatoes
  • Meal #4 - 10pm
    • 1/2C Cottage Cheese

 

[dpatterson]

Day 3 - 08/22/2007

Lifting feels pretty good. Left Shoulder is feeling much better. I think it is due to the way that I have been sleeping.

Barely got a workout in due to a very large project being executed starting tonight and running thru next monday morning. Lot of long hours to go. Going to attempt to catch up on the lifting tomorrow at Lunch.

Early morning runs are become easier and I actually enjoy them. Who would have thought that a fat boy would actually like to run.

One adjustment I am going to make in the morning is to take the 2 Leviathan before the 6am Cardio. I want to see if I can tell a difference...

One thing I have noticed is its difficult to remember to take everthing. I have schedule reminders in my email client to send me a warning when it comes time to pop the goodies... I have also put a baggie with assorted sups in my bag pack in case I am away from the Office or Home.

Supplements Taken:

• 6:00am PreCardio:
  • Off Day
• 7:00am PostCardio:
  • 1 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - Off Day
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - 60 Minutes
• Walking (7pm) - 2.3 Miles in 35:30 Minutes

Weight Training Schedule: Heavy Weights to Muscle Failure

• Wednesday: Biceps / Back / Abs
  • Upright Row - 110x13, 130x12, 150x10
  • Seated Row - 120x15, 140x12, 150x8
  • Hammer Curls - 40x15, 40x9, 40x7
  • Concentration Curls - 65x14, 65x12, 60x12
  • Cable Curls - n/a

Diet: 08/22/2007 - (Cals/Fat/Carb/Protein) 2120/65/201/243

• Breakfast - 6am
  • 1C Protein Shake + 1C Fat Free Milk
  • 1C Fiber One Cereal + 3/4C Fat Free Milk
  • 1Pkg Oatmeal
• Meal #1 - 10am
  • 4 Slices of Turkey
• Lunch - 1pm
  • Grilled Chicken
  • Green Beans
  • Shrimp (Just a Few)
• Meal #2 - 3:30pm
  • None
• Dinner - 7pm
  • Grilled Chicken
  • Mixed Veggies
• Meal #4 - 10pm
  • None

 

[dpatterson]

Day 4 - 08/23/2007

Due to the extensive project at work today would be considered an "OFF DAY". Had to get up at 4am to start portions of my responsibility and what should have been a quick turn around ended up last straight thru 2pm. Had planned on the Morning Run and Weights at lunch due to my Wife having Open House at her school. I was able to get the late date walk in with my boys so I felt alittle better...

Supplements Taken:

• 6:00am PreCardio:
  • Off Day
• 7:00am PostCardio:
  • 1 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
  • 3 Incarnate
• 4:15pm Pre-Workout:
  • NONE
• 6:30pm Post-Workout
  • 3 Incarnate (MISSED DUE TO NOT WORKING OUT)
  • 1 Scoop Cell Mass (MISSED DUE TO NOT WORKING OUT)
• 7:00pm Post-Workout
  • 1 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - Off Day
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - 2.3 Miles in 34:40 Minutes

Weight Training Schedule: Heavy Weights to Muscle Failure

• Thursday: Chest / Triceps
  • MISSED WORKOUT SCHEDULE

Diet: 08/22/2007 - (Cals/Fat/Carb/Protein)

• Breakfast - 6am
  • 1C Protein Shake + 1C Fat Free Milk
  • 3 Pkg Oatmeal
• Meal #1 - 10am
  • None
• Lunch - 1pm
  • PB+Jelly on Whole Wheat (All I had in the House)
• Meal #2 - 3:30pm
  • None
• Dinner - 7pm
  • Wheat Spaghetti + Ground Turkey Meat Balls
• Meal #4 - 10pm
  • None

 

[asianbabe]

Good luck with this! Your log is amazingly detailed!

 

[dpatterson]

Day 8 - 08/27/2007

OK... [:rant: ON] This d@mn project at work is over and now I can resume a normal life. If there are any project managers out there... I HATE YOU!!! Not you personally but what you do, OK more so the ones that I work with. Calls at anytime of day or night, expectations of problems be solved before they even have to ask... OH Well.... Its over... [:rant: OFF]

Alright, going to be hitting the weights hard for the remainder of this Contest. Starting at my new gym this afternoon due to my other gym closing. I have some good workout partners and am looking forward to getting bigger.

I must say that Fasted Cardio is the greatest thing since sliced Whole Wheat Low Carb High Fiber Bread. I have seen some big changes in the way I look and how my, soon to be way too big clothes fit. I know there are alot of opinions on if FC is a benefit or not but I believe it is to ME.

Supplements Taken:

• 6:00am PreCardio:
  • None
• 7:00am PostCardio:
  • 1 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 1 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - Off Day
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - 1 mile

Weight Training Schedule:

• Thursday: Chest / Triceps
  • Incline - 135x12, 140x10, 155x10
    • Super Set (Stripping) 105x10, 85x10, 65x10, 45x10
  • Bench (Dbs) - 60'sx12, 65'sx12, 75'sx10, 70'sx8
  • Decline (Bar) - 135x13, 185x10, 160x7
  • Decline Flys (Cable) - 50x12, 50x12, 60x12
  • Flys (Dbs) - 30'sx10, 35'sx10, 40'sx10
  • **Super Sets**
    • Tricep Pushdown (Straight) - 50x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Ropes) - 60x10, 60x10, 70x10, 70x10
    • Tricep Pushdown (Curve Over Hand) - 50x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Wide Under Grip) - 50x15, 60x15, 70x10, 70x10
  • Brain Crushers - 65x12, 65x12, 65x10, 65x7

Diet: 08/27/2007 - (Cals/Fat/Carb/Protein)

• Breakfast - 6am
  • 1C Protein Shake + 1C Fat Free Milk
  • 1C Fiber One Cereal
• Meal #1 - 10am
  • 4 Large Slice Turkey Meat (Deli Style)
  • Medium Apple
• Lunch - 1pm
  • 7oz Chicken Breast
  • 10 Raw Baby Carrots
• Meal #2 - 3:30pm
  • 5.5oz Tuna
• Dinner - 7pm
  • 7oz Grilled Chicken
  • 1C Mixed Veggies
• Meal #4 - 10pm
  • 1C Cottage Cheese

 

[dpatterson]

Got my weight training in this afternoon. Felt very good. Energy was good. Did alot and still had enough to play a game of Racquetball.

• Monday: Chest / Triceps
  • Incline - 135x12, 140x10, 155x10
    • Super Set (Stripping) 105x10, 85x10, 65x10, 45x10
  • Bench (Dbs) - 60'sx12, 65'sx12, 75'sx10, 70'sx8
  • Decline (Bar) - 135x13, 185x10, 160x7
  • Decline Flys (Cable) - 50'sx12, 50'sx12, 60'sx12
  • Flys (Dbs) - 30'sx10, 35'sx10, 40'sx10
  • **Super Sets**
    • Tricep Pushdown (Straight) - 50x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Ropes) - 60x10, 60x10, 70x10, 70x10
    • Tricep Pushdown (Curve Over Hand) - 50x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Wide Under Grip) - 50x15, 60x15, 70x10, 70x10
  • Brain Crushers - 65x12, 65x12, 65x10, 65x7

 

[dazilla]

Keep IT up

 

[Rodja]

How have your energy levels been throughout the day?

 

[dpatterson]

Energy levels have been pretty consistent throughout the day. Especially since I have not been getting as much sleep as I need. They seem to extend thru my workouts which are after 5pm...

BTW, after the Chest/Tri workout yesterday I am not sore at all this morning.

Is this what everyone else is seeing?

DP

 

[Rodja]

I am horribly sore today, but I am implementing some new training techniques.

 

[jason2459]

Very nice detailed log here. I like the layout. Great goals you've set for yourself. Good luck.

 

[dpatterson]

Day 10 - 08/29/2007

Been a long week. Was offered a job in a different city. I think I am going to take it. Now I have sell the house, move the Wife and boys... Very Stressful time. Weight Training gives me time to think.

Everything is progressing well. I feel myself getting stronger. New body weight is awesome... Dont know if I should share... This is a contest and I would not want to scare anyone.. : )

Supplements Taken:

• 6:00am PreCardio:
  • None
• 7:00am PostCardio:
  • 2 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - n/a
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - n/a

Weight Training Schedule:

• Wednesday
  • Leg Extension - 140x12, 160x12, 170x8, 180x8
  • Leg Press - 140x15, 220x12, 260x12, 280x12
  • Squats - 180x15, 200x12, 240x5
  • Leg Curl - 120x15, 140x12, 150x6

 

[bLacKjAck.]

Great log DP, pics are EXACTLY what we were looking for. Great detail as always...keep it up!!

 

[jason2459]

Energy levels have been pretty consistent throughout the day. Especially since I have not been getting as much sleep as I need. They seem to extend thru my workouts which are after 5pm...

BTW, after the Chest/Tri workout yesterday I am not sore at all this morning.

Is this what everyone else is seeing?

DP

I have to say the Leviathan has been working right away for me and has kept my energy levels primed all day long where I used to get really tired in the afternoon around 2-4pm.

The Incarnate with the BA in it will help a lot with recovery and reduce soreness after a workout. I usually don't experience that though until around the end of week two.

 

[dpatterson]

Day 10 - 08/29/2007

GOOD NEWS!!! I am down to 245lbs.

This leviathan is like crack. It should be outlawed... Crap.. I need an intervention! lol. I am liking this stack. If you have not tried it then you need to get on it. I was at a plateau and its making me move.

Gave my 2 Week notice yesterday at a job I have been working for the past 10yrs. Looking to move about 2 hours north of here. Will need to find yet another gym to work out in.

Supplements Taken:

• 6:00am PreCardio:
  • None
• 7:00am PostCardio:
  • 2 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - n/a
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - n/a

Weight Training Schedule:

• Thursday: Shoulders
  • Overhead Press - 40x15, 60x12, 65x7
  • Front Raises (Palm Down) - 25'sx15, 25'sx15, 25'sx10
  • Front Raises (Palm Up) - 25'sx10, 25'sx10, 25'sx5
  • Lateral Raises - 15'sx15, 15'sx10
  • Rear Delt Raises - 15'sx15, 20'sx12, 25'sx6
  • Shrugs (Dumbells) - 50'sx20, 65'sx20, 75'sx20

 

[dpatterson]

Day 16 – 09/04/2007

Worked in the yard all weekend. Lots of cardio and weight training like work.

Took the Leviathan and Incarnate like OFF days. Lots of good energy from the Leviathan. I was able to work from 8am to 6:30pm. Food intake was lacking, probably because of the heat but I made it. Also drank my body weight in water. I would estimate at least 3 gallons of water for the whole day and still woke up feeling dehydrated this morning.

Here is todays setup... I will fill in the blanks as I get to them.

Supplements Taken:

• 6:00am PreCardio:
  • None
• 7:00am PostCardio:
  • 2 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - n/a
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - n/a

• 
  [*]Tuesday: Biceps / Back / Abs
  • Upright Row
  • Seated Row
  • T-Bar
  • Hammer Curls
  • Concentration Curls
  • Cable Curls

 

[dpatterson]

Day 19 – 09/07/2007

I am in a stressful transition... Quit my job, I have another lined up, Sold our house in Record time (It wasnt even ready to sell yet). Now we are packing to get ready to move to a city 2 hours north of where I am now.

I have been doing mostly cardio as I am not a member of a gym at the time. I did get some free passes for next week so I will get back on the weights. Next weekend I plan on finding a gym in our new area.

Supplements Taken:

• 6:00am PreCardio:
  • 2 Scoop Purple Wraath
• 7:00am PostCardio:
  • 2 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - 2.3 Miles
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - 2.3 Miles

 

[Rodja]

How has your recovery been? I can tell a huge difference in mine.

 

[dpatterson]

How has your recovery been? I can tell a huge difference in mine.

I can see a big difference. With as heavy as I have been lifting I usually am sore for a little while afterwards and feel weak in the worked muscle groups. Now I feel like I could do Chest one day and do it again the next.

Energy levels are sweet... Wish I had something like this back in High School for Football games...

DP

 

[dpatterson]

Day 22 – 09/10/2007

Got some reps in today. Trying to stay on focus with all of the packing going on. Muscles feel good. Still having some trouble with the left shoulder. Had a mishap with doing some cable presses... My spotter looked away and my left arm dropped back under the pressure of the weight. Its just pretty sore. Tonight I could feel it while doing the shoulder presses. It did not affect my lifting but I could tell it was there.

Supplements Taken:

• 6:00am PreCardio:
  • none
• 7:00am PostCardio:
  • 2 Scoop On Whey Protein
  • 2 Leviathan
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)
• 3:00pm Pre-Workout:
  • 1 Omega 3 (Fish Oil)
  • 2 Leviathan
• 4:15pm Pre-Workout:
  • 3 Incarnate
• 6:30pm Post-Workout
  • 3 Incarnate
  • 1 Scoop Cell Mass
• 7:00pm Post-Workout
  • 2 Scoop On Whey Protein

Cardio WorkOut:

• Fasted Cardio (6am) - n/a
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - n/a
• Racquetball (Post Workout) - n/a
• Walking (7pm) - n/a

• Monday: Chest / Triceps
  • Incline - 140x10, 150x8, 160x6
    • Super Set (Stripping) 105x10, 85x10, 65x10, 45x10
  • Bench (Dbs) - 60'sx12, 65'sx12, 70'sx10, 75'sx8
  • Decline (Bar) - 155x12, 185x10, 160x9
  • Decline Flys (Cable) - 50'sx12, 50'sx12, 50'sx12
  • Flys (Dbs) - 30'sx10, 35'sx10, 40'sx10
  • **Super Sets**
    • Tricep Pushdown (Straight) - 60x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Ropes) - 60x10, 60x10, 70x10, 70x10
    • Tricep Pushdown (Curve Over Hand) - 60x15, 60x15, 70x10, 70x10
    • Tricep Pulldown (Wide Under Grip) - 60x15, 60x15, 70x10, 70x10
  • Brain Crushers - 65x12, 65x12, 65x8, 65x5

 

[dazilla]

i think leviathan is crack. We all will have to check into rehab facility pretty sooon....

 

[EasyEJL]

i think leviathan is crack. We all will have to check into rehab facility pretty sooon....

Nah, i know from experience