[aefx2387]

10 + 8 weeks out

[aefx2387]

Killed it today even with just 6 hours of sleep and one meal in me. Blew through this workout in about 30 minutes, no drop sets or burns since I have work at 1130 and did not know how long the workout would take me. Rest has just been getting shorter and shorter, recovery is awesome, and nailed all my target reps. Definitely going to make increases around the board next time around. The mentality that I have once I start up my workout is borderline crazy, definitely attributing this to Prime. Decided to start up Recreate today and I was drenched after cardio, i've always had an increase in thermogenesis with most fat burners but not like this, inital response is good, lets see if it continues.

Squats - 6 sets
Leg Extensions - 4 sets
Hack Squats - 3 sets
Step Ups - 2 sers
Seated Calf Press - 4 sets

25 mins on treadmill @ 8% incline and 3.7 mph

[aefx2387]

Awesome workout today. Still got that cold hanging around so I decided to save HIIT for tomorrow, rather play it safe this time around. Insane pump and mind-muscle connection today, in the zone and rest was short. Set up the mid bar press in the squat rack, actually worked out pretty well, used the thick bar so lifts are probably 5 lbs heavier than listed. Haven't done gironda dips in awhile and loved the burn in the chest i get on those. Killed the triceps to finish off.

Incline DB - 6 sets
Mid Bar Press - 4 sets
Gironda Dips - 3 sets
Rope Press downs - 4 sets
Overhead Tricep Extension w/ bar - 3 sets

25 mins on treadmill @ 8.5% incline and 3.7 mph

[aefx2387]

Sick workout this morning and absolutely killed it. The intensity I'm bringing day in and day out is off the charts. Completely nailed every set and got a killer pump all around. Haven't done deadlifts in awhile and I've gotten injured on them before so I played around with the weight. Plan on killing it next week and making some increase weight wise. Definitely enjoying the new split and the focus on individual muscle groups. Finished it off with a brutal HIIT session. Can't believe I am almost 7 weeks out, time is flying by which means got up the ante and come in absolutely shredded!

Bent Rows - 6 sets
Deadlifts - 4 sets
1 Arm Rows - 3 sets
Leg Curls - 4 sets
DB Stiff Leg Deads - 3 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

[aefx2387]

Had a good workout this morning. Still have somewhat of a cough and a little congested in the nose but nothing that is serious enough to keep me out of the gym. Rest was kept short as usual. Delts were smoked after military press. Have to invest in some wrist wraps since I fell short of target reps on shrugs simply because of my grip slipping, thinking about getting some haulin hooks, they just look cool, haha. Switched back over to db side laterals. Going to cables for a bit def helped me get up to 20's and dumbbels with consistent good form on each rep. Aimed a bit too high for weight on bicep exercises but still hit working sets. Hammies were still sore from monday but still finished off with some HIIT.

Military Press (no back support) - 6 sets
Shrugs - 4 sets
DB Side Laterals - 3 sets
BB Curl - 4 sets
Seated DB Curl - 2 sets
Reverse Crunches - 5 sets total 100 reps

HIIT on bike, 5 min warm up, 15 sprints, 3 min cooldown

[aefx2387]

Totally destroyed my legs today. I went in the gym with the sickest intensity and all I could think about during class was how badly I was going to kill my legs. Hit all my target reps, increased some weight on exercise and had picture perfect form. Hit a couple of poses in the locker room and am very happy with the progress I am making. One guy asked me if I was soccer player because of how hard and intense I was working out my legs, kindof laughed to myself because I don't think I've ever met a soccer player who trains as hard as I do, or in general. Started talking about bodybuilding and supplements but made sure to not let it interfere with the fast pace of my workout. Thinking about investing in some magnetic weights to bring along with me to the gym, damn db's dont go past 80. Loven the effects from Prime!!

Leg Press - 6 sets
Squat - 4 sets
DB Sumo Squat - 3 sets
Walking DB Lunges - 2 sets
Seated Calf Press - 4 sets

25 min on treadmill @ 8.5% incline and 3.7 mph

[aefx2387]

9 and 7 weeks out
Weight: 155.8 (-2.2)
Waist: 30.3 (-.3)

Sick a** workout this morning. Went in with the crazy intensity I've been bringing lately and burnt out my chest and tri's. I had the craziest pump going all around and some nasty vascularity I have not seen since I was this lean last prep. Chest was smoked after mid bar press and I kept it light on DB Fly's but had a slow negative, 2 second hold, and explosive positive, my chest was on fire! Triceps were smoked by the time I finished tricep presses, kept the negative slow with a 2 second hold after an explosive positive. Did a round of posing before HIIT and I was very happy with where I am at, big improvements from last week, very close to my 8 weeks out conditioning this past spring. Definitely having one of my best preps to date, weights and reps just keep going up even as I keep dropping cals and upping the cardio. I haven't even gone over 25 minutes which still blows my mind considering at this point during my spring prep I was doing 50 in the morning and another 20 post workout.

Flat DB Press: 6 sets
Mid Bar Press (15 degree angle): 4 sets + drop
Incline DB Fly: 3 sets + burn
Tricep Press: 4 sets + burn
Lying DB Ext: 3 sets
Crunches: 4 sets total 100 reps

1 round of mandatories, 1 round of muscularity poses
(Gym locker room lighting was awesome, will snap some pictures there next week)

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

[aefx2387]

Taking a week off from Zap and still had an intense workout. Strength is still increasing and enjoyed the new movements thrown in. Dealing with some personal problems so going to the gym is helping to give me a break from it all. Looking forward to the posing class down in PA next sunday with Joe.

Wide Grip Underhand Lat Pulldown - 6 sets
T Bar Row - 4 sets
Rack Pull-up - 3 sets
Seated Leg Curl - 4 sets
DB Leg Curl - 3 sets
25 min on treadmill @ 8.5% incline and 3.7 mph

[aefx2387]

Had a loco workout today. Went in with the plan of completely smoking my delts and bi's. I liked starting off with an isolation movement, definitely pre-fatigued my delts for the push presses. Haven't done front raises in god knows how long so that was good addition. Biceps were done by the time I hit cable curls, even though i overestimated the weight (different cable tower) and did 3 sets of 8 instead of an adjustment set of 10 and 2 working sets of 8. Hit some posing afterwards, i swear i'm seeing changes daily, my legs(which i killed with HIIT today) are definitely much improved from my last show and better than they were at 8 weeks out this past spring. There will be no reversal in conditioning this time around. I'm going to get as shredded as I possibly can in these next 7 and 9 weeks. Personal problems were resolved last night so my head is in a much better place, now I just have to go to the doctors and find out what this nagging cough from my chest is. Its me and my fiancees one year anniversay today so after classes I'll be spending the rest of the day with her, she got me this awesome vegetable chopper as one of my gifts, I'm probably the only 20 year old guy who enjoys getting kitchen gadgets as gifts.

Side Laterals - 6 sets
Push Press - 4 sets + drop
Front Raise - 3 sets
Incline DB Curl - 4 sets
Cable Curl - 3 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

[aefx2387]

I hate no Zap weeks, lol. Energy levels aren't as crazy high, but i still have that "crush the weight before it crushes you" mentality and aggression. Leg extensions were controlled and explosive as usual and had a solid increase in reps on leg press with 450. On my last set of front squats I felt some pressure on my spine, not sure why this happened. By the time I got to barbell step lunges I was drenched and ready to just drop, quads and hams were on fire but I gutted out the last few reps. Finished up with some cardio and pwo brown rice cakes + scivation sludge! Gonna switch between that and regular brown rice, my jaw was in pain from all the chewing. Added in Super Cissus RX @ 2 caps meal 1 and meal 6 to heal up some small pain in the joints and in a few weeks i'll move to taking 1 cap before all 6 of my meals.

Leg Extensions - 6 sets
Front Squat - 4 sets
Leg Press - 3 sets
Barbell Step Lunge - 2 sets
Seated Calf Press - 4 sets
Lower Abs - 2 sets of 20

25 min on treadmill @ 8.5% incline and 3.7 mph

[snagency]

Love me some Cissus!

[aefx2387]

Originally Posted by snagency

Love me some Cissus!

Word!! Especially since it not only helps joints and being anti-catabolic but is also good for fat loss!!

[aefx2387]

Excellent workout this morning. I was pumped up for it from the moment I woke up and it was hard to sit in class without flexing, lol. By my third set of flat bench I was in the zoneeee. Uneven pushups with just bodyweight were killer especially after pounding my chest with on flat bar and incline db. Tried out DB extensions with one arm at a time but def felt I had better form using both arms at once. Killed underhand pressdowns and left with a sick pump in my upper body. Did a hybrid of lying leg raises and reverse crunches in between underhand pressdowns. Almost 6 weeks out and I just keep getting more and more pumped up about it.

Flat Bench - 6 sets
Incline DB - 4 sets
Uneven Pushup - 3 sets
DB Extension - 4 sets
Underhand Pressdown - 3 sets + burn set
Lower Abs Hybrid - 4 sets

HIIT on bike, 5 min warm up, 15 sprints, 3 min cool down

[snagency]

Everything looks like it continues to roll along.
How 'bout a 6-week out pic?

[Mulletsoldier]

Glad to see everybody's packages arrived; I am still unsure what is going on with Doug and Joe's packages, though. I gave them tracking #, so hopefully they are set up and ready to roll promptly.

[aefx2387]

Originally Posted by snagency

Everything looks like it continues to roll along.
How 'bout a 6-week out pic?

I'm going to take some pics at Joe's posing class this weekend. I'm going to pop a packet of plasmajet before hand to see if I can get some sick vascularity like I used to get when I used it this past spring and see if it has the same effect without going through a full blown workout, i got a box just sitting in my supp closet and I have not used any type of NO product yet. Definitely made some big improvements from the last pics.