Kyle Harris Training/Nutrition Journal

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    Kyle Harris Training/Nutrition Journal


    Hello everyone! It's been a while since I've been around on the forums, but I'm ready to jump back in. Crazy busy life with work, training, 2 daughters, coaching, and going back to college for another degree have really put a damper on my time, but I'm looking to put some side away to get back to posting, helping, learning, and meeting great people.

    I'm sure there are some familiar names/faces here, but if nobody knows anything about me here some highlights (at least in my opinion :-)

    Kyle Harris
    Husband
    Father of 2 girls (1 & 4)
    Elementary PE Teacher
    Head Varsity Baseball Coach
    Personal Trainer/Contest Prep Coach
    Professional Hitting/Pitching Instructor
    NGA/IFPA Pro Bodybuilder
    NPC Nationally Ranked Bodybuilder

    Contest History:
    Competing since 2004
    Novice Champion in first show (NPC Monster Mash)
    3rd Place 2005 Natural Michigan - Middle Weight
    2nd Place 2006 Midstates Championships (NPC - Illinois Natural)
    2nd Place 2006 NGA International - Middle Weight
    2nd Place ONBF Fall Classic - 2007 Middle Weight
    1st Place 2007 Midstates Championships (NPC - Illinois Natural)\
    1st Place 2007 NGA International - Middle Weight
    3rd Place 2007 NPC Natural Ohio Welter Weight
    1st Place 2008 ONBF Mr./Ms. Columbus - Light Weight & Middle Weight Champion (Earned IFPA Pro Card)
    2008, 2009, 2010 - 6th Place NGA Pro Universe
    2nd Place 2010 NPC Natural Northern - Light Weight
    1st Place 2010 NPC Monster Mash - Light Weight
    8th Place CRONUS God's of the Stage
    1st Place 2011 NPC Natural Michigan - Light Weight

    I'll be posting my training, supplement usage, and diet here as I plan to get back onstage this summer!

    Hope you all enjoy the ride!

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    First Logged Workout:

    Monday, 11/26/2012

    Our schedule is crazy. My wife usually takes one daughter to pre school adn I take the youngest to the baby sitter. 2 days a week I work in one town, 2 other days I work in another town, and the 5th day I work 1/2 in one town and 1/2 in another. Today was my 1/2 and 1/2 and also my wife went in to work at 4:30 not to get off til 5:30. So I had the task of getting both girls ready and taking them to 2 day cares in 2 different towns then driving to a 3rd to work. NUTS! LOL. Anyways, The day went great for everyone and I got into my garage gym for back around 6:35 after I drank 1/2 a serving of a pre workout, 20 grams of a carb powder and took 7 Humapro tabs. BTW, I always sip BCAA during my workouts.

    WG Leverage Pull Down - 90/15, 140/8 X 5
    Leverage Row - 50/15, 70/15, 90/12 X 4
    SS: WG Pull Down/UG BB Row - 140 (each) - 4 Sets of 8-12 reps
    SS: W...G Pull Down - 140/12, 140/10, 140/10, 140/8, 140/7
    UG Pull Down - 100/8, 100/8, 100/8, 100/8, 100/6
    Calf Raise Toes Normal - 90/10 X 3
    Feet Wide/Toes In - 90/12 X 3
    heels together - 90/10 X 2

    Post workout: 7 grams creatine, 1.5 sv humapro, 20 grams carb powder

    Meal 1
    4 Whole Eggs, 6 Egg Whites
    70 Grams Oatmeal

    Meal 2
    8 oz Sirloin Steak
    1 C Broccoli

    Meal 3
    8 oz Chicken
    4/5 C Brown Rice
    1 C Broccoli
    1 TBSP almond Butter

    Meal 4
    8 oz Sirloin Steak
    1 C Broccoli

    Pre Workout
    20 Grams Carb Powder
    1.5 sv Humapro
    1 TBSP almond Butter

    Post Workout
    1.5 sv Humapro
    20 grams carb powder

    Meal 5
    8 oz Chicken
    4 pc Ezekial Bread

    Meal 6
    2 Whole Eggs
    8 Egg Whites
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    In bro! I played college ball and will be doing my first physique comp in may. Would love to follow, pick ur brain. Kill it

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    bean5er,

    That's Awesom! I played college ball and was lucky enough to play a couple years out of college as well. It's how I got into training to be honest,long story, but without baseball I wouldn't be where I am today.

    I fyou have any questions let me know. I'm a prep coach and actually have recently just started working with my first physique athletes in the last 6 months. DO you have a journal here?
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    I just started logging a few sponsored products as of late. Nothing at the moment. I will however be logging my 16 week contest prep starting at the end of January. I'd love to have you follow along. What position did u play? I played with quite a few guys who played pro ball a couple are still in the bigs. Jeremy Aeffelt (SP?), pitcher with giants. I caught for him for a couple years b4 he got drafted, I also played with Ryan Doumit can't remember who he's with now he's also a catcher. I miss ball a little. I played for a couple horrible coaches towards the end which to be honest burnt me out. Sorry to derail your thread bud. Back to training lol.

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    When you start logging workouts link it here and I'll follow along!

    What products are you logging about by the way? I was an ALR Industries sponsored athlete for over 4 years. LOVE their Chain'd Out and Humapro. I've recently moved on and will be sponsored by another company that I"m very excited about, due to the quality of the products, but even more so the quality of the PEOPLE running this company. More on that later.

    I was a catcher mostly, but played OF and DH'd. I led off for a couple of years and hit in the middle of hte order the other 2. Hitting was my thing. I was a good Defensive catcher with a very good arm and excellent blocker. I just went through a period of time where I couldn't throw the ball back to the pitcher. NO LIE. It was awful. I'd launch it over his head or in the dirt. It was horrible. LOL.
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    Will do. I logged for SLINshot (Purus GDA ). Awesome btw.

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    SLINshot, is that an ALA based product? Does it have 4-hydroxy in it or bitter melon? I'm assuming it's an insulinogenic supplement?
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    Here's the label

    Artemisia Dracunculus L. var inodora

    (70% aqueous extract) [standardized for 0.2-0.7% flavanoids as 2-(3,4-dihydroxyphenyl)-5,7-dihydroxy-4-oxo-4H-chromen-3-yl D-galactopyranoside]

    1000mg **

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    Nothing like a nice day at the gym when you know everyone in the family is being taken care of. Once a week I get a carefree gym day. Tuesdays. My mom picks up the girls and I know they won't be home until 7:00. I don't have to run any errands and I can focus 100% on training. Today it was shoulder day:

    DB Shoudler Press - 70/12, 80/8, 80/8, 80/7, 80/10, 85/7
    Seated DB Lateral Raise - 20/15, 25/12, 25/11, 25/11, 25/10
    WG BB upright Row - 70/15 X 3
    BB Shrug - 135/10, 185/10, 205/10, 225/10, 245/10
    Rev Pec Dec - 120/20, 130/18, 130/18
    Seated Cable Lateral Raise - 30 Each/15, 12, 11

    Supplements:
    Multi Vit, 3 grams Omega 3-6-9, vit D3, Joint Fix, Glucosamine/MSM - Meal 1
    3 grams Omega 3 - Meal 2
    2 sv Humapro between meals 2 & 3
    3 Grams Omega 3-6-9 - Meal 3
    1 sv K-Otic Pre Workout
    2/3 Sv Chain'd Reaction/1.5 sv Humapro (pre workout)
    1.5 sv Chain'd Out During Workout
    1.5 sv Humapro, 1 sv Cyclo Creation Post Workout
    Glucosamine/MSM, 2 Grams Fish Oil meal 5

    Meal 1
    4 Whole Eggs, 6 Egg Whites
    60 Grams Oats

    Meal 2
    8 oz Sirloin Steak
    1 C Green Beans

    Meal 3
    8 oz Chicken
    1 C Green Beans
    3/4 C Bro Rice

    Meal 4
    8 oz Chicken
    4 pieces Ezekial Bread

    Meal 5
    8 oz Sirloin Steak
    Mixed Veggies (squash, zucchini, asparagus)

    Meal 6
    2 Whole Eggs, 8 Egg Whites

    25-min cardio in the morning (1 sv humapro before, 1 sv chain'd out during)
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    Well I officially kicked off using my first PNI product today and I really liked it. It was Prodigy. PNI's pre workout supplement. I was impressed with the flavor (watermelon). Watermelon isn't my favorite, but I do not dislilke it either. I've had 3 other pre workout products that were watermelon flavored: C4, Pre Surge Xtreme, and Alphagen. C4's flavoring is my least favorite. Too sweet. Alphagen tastes amazing and Pre Surge is about the best tasting pre workout I've ever had. PRODIGY was very good. I liked it a lot because it wasn't too sweet and it mixed very well with no grit. The energy was great. I didn't get that hamster on crack feeling which is good. It was teh perfect amount of energy. I've used Friction by VPX and it's way too much. I like stims, but not one's that are too strong. FOCUS was also spot on! The most impressive part of the product to me was the pumps I got. I trained in my garage and it was 25 degrees outside and no more than 35 in my garage. Nonetheless, I got PAINFUL pumps. SKIN SPLITTING. That was my favorite part. I'm really looking forward to using Prodigy tomorrow for legs!

    DB Hammer Curl - 25/12, 30/10, 35/10, 40/10, 40/10, 40/9, 40/8 (1 min rest)
    Inc DB Curl - 30/10, 30/10, 30/9, 30/8 (1 min rest)
    Preacher Curl - 40/15 X 3
    Cable Curl - 50/10 X 4 (30 sec rest)
    Leverage Push Down - 80/15, 80/11, 80/10, 80/9 (1 min rest)
    Overhead Cable Push Out - 50/15, 70/12, 70/11, 70/10 (1 min rest)
    Cable Rope Ext - 70/8 X 5 (30 sec rest)

    Started my day off with 1 sv of Humapro then did 30-min of cardio with 1 sv of Chain'd Out

    Meal 1
    4 eggs, 6 whites
    70 grams oats

    Meal 2
    8 oz Sirloin Steak
    1/2 Cup Green Beans

    Meal 3
    8 oz Chicken
    3/4 C Br Rice
    1/2 C Green Beans

    Meal 4
    8 oz 93% Lean Beef
    1/2 C Green Beans
    2 TBSP Almond Butter

    Meal 5 (post workout)
    8 oz Chicken
    3 pc Ezekial Bread
    4 Wheat Thins

    Meal 6
    2 Eggs
    8 Whites
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    You know I will be following this one. Kyle is a true machine in the fitness world.
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    Quote Originally Posted by bigswole30 View Post
    You know I will be following this one. Kyle is a true machine in the fitness world.
    You are too kind bro! Hoping to keep going and getting better and make you proud my friend! I'm honored by the opportunity and so happy to see you reaping all these blessings.

    We've both come a long way since that day at the pool in the summer of 2005 haven't we!
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    THURSDAY, 11/29/2012 - LEGS

    It was my 2nd go around with Prodigy yesterday and it was an "actual" workout (legs) - not just disco pumping beach body arms. I must say I was again impressed. The energy was good. It seems to take a bit longer to "hit" than my previous post workout products, which I like because I can drink before I leave my house for the gym then drink my EAA's and carbs on the way to the gym. I actually mixed it with Watermelon Chain'd Reaction and the taste was great with that combo. Again, the pumps were the best I've experienced from a pre workout product. The label says "MIND BLOWING PUMPS" and it's not lying. I did some blood starving sets and it was excruciating because of the pumps! The pump also lasted for a couple of hours making my nightly dance party with my daughter painfully hard. LOL.

    Leg Ext - 50, 60, 75, 90, 100 all for 10
    Squats - 135, 185, 225, 275 all for 10; 315/6, 315/6, 315/6 Drop 225/8 (not big weight but I'm nursing some knee issues and it was quite hard nontheless)
    Leg Press - 300/15, 500/10, 550/10, 600/8, 600/8
    Leg Press - WIDE 400/12 SS w/ NARROW and HIGH 400/8 (2 Sets)
    Leg Ext (Blood Starving/Occlusion) - 70/8 X 5 (30 sec rest; while resting kept tension on quads and leaned back to stretch)
    Leg Curl - 70/10, 80/10, 90/10, 100/10, 110/7, 100/8 (1 min rest)
    Seated Leg Curl - 100/8-10 (30 sec rest; kept feet locked in and leaned forward to stretch while resting)

    Meal 1
    3 Whole Eggs
    6 Whites
    70 Grams Oats

    Meal 2
    8 oz 93% Beef
    Broccoli

    Meal 3
    8 oz Chicken
    4/5 C Bro Rice
    Broccoli

    Meal 4
    8 oz Beef

    Meal 5
    5 oz Beef, BBQ Sauce
    4 pc Ezekial Bread

    Meal 6
    8 oz Chicken
    Mixed Veggies (Squash, Zucchini, Onion, Asparagus, Peppers)
    1.5 TBSP Almond Butter
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    Quote Originally Posted by hossjob View Post
    You are too kind bro! Hoping to keep going and getting better and make you proud my friend! I'm honored by the opportunity and so happy to see you reaping all these blessings.

    We've both come a long way since that day at the pool in the summer of 2005 haven't we!
    Yes sir we have, but it are those days that make us who we are today.
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    Sunday Afternoon! It's about 60 degrees here in Ohio, unseasonably warm, and rainy. And oh is it lovely weather if you have allergies/sinuses. I have been pretty miserable the last day and a half.

    Update here: Friday I took a day off, it was the day we celebrated my youngest daughters 1st birthday (her actually day is 12/3). It was awesome. In laws and my parents over to the house for dinner. I had my 1 of 2 weekly cheat meals (2 open face (1/2 bun on each) bbq beef sandwiches, potato chips, pretzels). I don't like cake or ice cream so I didn't have any of that. After that we went up to our small towns Christmas parade! Big parade, tree lighting, warm apple cider or hot coco, santa, and fire works. After that it was back home to open gifst and just enjoy family!

    Yesterday (Saturday) we took our oldest to gymnastics then dropped both girls off at in laws so we could christmas shop. I had my 2nd weekly cheat meal for dinner - 12 oz steak, sweet potato, 3 pieces of whole grain/rye bread, 2 beers, mixed veggies. DELICIOUS!

    I did train the last 2 days and they were sub par sessions. My body feels pretty banged up and I thinkk I need to add another rest day through the week. Currently I'm just taking off days on days I can't get to the gym, which has been 1 time per week. My volume has been pretty high too and I felt it the last 2 days. Going to cut back on volume this week and take a couple of days off. Probably Wednesday and Saturday or Sunday due to my schedule.

    SATURDAY - CHEST
    Not worth posting. I trained hard and did some cool things, but it took me 35 minutes to loosen up my shoulder and then I had to do 25s, 35s, 45s, 55s, 65s, 75s X 10 just to gett myself ready for my first set of DB Bench. The coolest thing I did was the following to end teh workout:

    Pec Dec Fly - 120/12 (the version where your arms are straight and you grab the handles w/ hands)
    Pec Dec PUSH Press - 60/12 (The old school foersion with the pads)
    Pec Dec STRETCH - 60/12 (old school version with forearms on pads, stertching as deep as possible and for as long as I could stand it)

    I did that as a tri set and did 3 sets

    SUNDAY - BACK
    Feeling pretty ****ty today. Wanted to take the day off, but the only day I can get to gym and do legs this week is Tuesday so I had to train today to keep my split flowing properly. Sinuses/allergies aweful today and body/muscles/joints ached. Took my time to warm up and did very slow and contrlled reps. Very low weights:

    1-Arm DB Row - 25, 35, 45, 55, 65, 75 X 10; 85/8 X 3
    UG Pull Down - 120/12, 140/10; 150/10 X 4
    CG Seated Cable Row - 150/10 X 4 (3/1/2/1)
    WG Pull Down - 120/10 X 4
    Back Ext - BW/15 X 3
    Straight Arm pull Down - 60 X 10 X 4 (30 sec rest)

    Most exercises were about 1 min rest between sets. Actually felt good when I was done.

    Had a foot long chicken sub afterward. Feeling decent at this point and staying steady at 175 with off season abs.
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    TUESDAY, 12/3/2012 - SHOULDERS
    LONG shoulder/rotator circuit to get creaky shoulder loosened up.

    1. Standing MIlitary Press - All sets of 5 - 135, 165, 175, 155, 165, 165
    2. HS Shoulder Press - 90/15, 140/15, 160/15, 180/12+3 Partials, 200/10
    3. Nautilus Machine Lateral - 70/20, 80/15, 90/15, 100/12, 100/10
    4. Seated Rear Lateral - 25/10, 30/10, 35/10, 35/10
    5. Seated Lateral Raise - 25/10 X 4 (30 sec rest)

    Meal 1
    3 Eggs, 6 Egg Whites
    66 Grams Oats

    Meal 2
    8 oz Chicken
    3/4 C Bro Rice
    150 Grams Sweet Potato

    Meal 3
    8 oz Chicken
    3/4 C Bro Rice
    Green Beans

    Meal 4
    8 oz Sirloin
    Green Beans

    Pre Workout: 1 Scoop Prodigy w/ 30 grams Carbs from Brown Rice Solids
    During Workout: 10 Grams BCAA
    Post Workout: 1.5 SV Humapro, 30 Grams Karbolyn

    Meal 5 (Post Workout Meal)
    8 oz Chicken
    125 Grams Sweet Potato
    2.5 Pc Ezekial Bread

    Meal 6
    2 Eggs
    8 Whites
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    TUESDAY, 12/4/2012 - ARMS
    WG Pull-ups - 5 Sets of 8
    SS: UG Pull-ups - BW/8, BW+25/8, BW+35/6, BW+25/7
    Inc DB Curl - 25/8, 30/8, 30/7, 25/6
    SS: Dips - BW/12, BW+50/10, BW+70/10, BW+70/9
    DB Overhead Ext - 60/10, 70/10, 80/10, 80/10
    SS: BB Curl - 65/10, 85/8, 75/8, 75/7
    Skull Crushers - 70/15, 90/12, 110/10, 110/10
    SS: Cable Curl - 80 X 8 X 5
    V Bar Cable Ext - 140/10 X 5 (No rest at all)

    Meal 1
    3 Eggs
    6 Whites
    70 Grams Oats

    Meal 2
    8 oz 93% Lean Beef

    Meal 3
    8 oz Chicken
    4/5 C Bro Rice
    Green Beans

    Meal 4
    8 oz Sirloin Steak
    1 C Plain Granola

    Post Workout: 40 Grams Carb Powder, 8 Grams EAA
    Meal 5 (Post Workout)
    8 oz Chicken
    200 Grams Sweet Potato

    Meal 6
    3 Eggs
    6 Whites
    1 TBSP Almond Butter
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    No training yesterday and it's been almost a week since my last cardio session. Wife has been working 7 A to 7:30 P and I've been doing all the running which is great because I've gotten to spend a little more time with my daughters, plus we have started open gym for baseball this week (7-9 pm Tues/Thurs) and my oldest daughter had gymnastics out of town last night. Today, my wife went in late so she could take the girls to the sitter and pre school so I went in early to hit legs. Had the alarm set for 5 AM, but the wife hit snooze and i didn't hear it til it went of again at 5:20, which meant 20 minutes less to hit legs. I clocked into the gym at 5:53 and clocked out at 5:54. 61-minute leg blast:

    THURSDAY, 12/6/2012
    Wake: 1 scoop PRODIGY
    On way to Gym: 10 Grams EAA, 35 Grams Carb Powder
    During: 12 Grams BCAA
    Post: 35 Grams Karbolyn, 7 Grams EAA

    1-Leg Leg Press - 100/10, 150/10, 200/10, 250 X 8 X 4
    Squats - Bar/10, 135/10, 225/10, 245/8, 265/8 X 3
    Leg Press - 300/10, 500/8 X 3
    Leg Ext - 75/10 X 3
    Lying Leg curl - 70/10, 80/10, 90/10, 100/10, 100/8, 100/7
    DB Stiff Leg Dead - 75 X 10 X 3

    Very short rest periods. Weight was pretty low on most exercises. Fighting off a cold and i have asthma and breathing was laboring, but I was happy with the workout. Legs are tired and pumped.

    I'm actually getting ready to incorporate a new leg routine for 12 weeks. Hoping i can get after it starting this week. I hate doing legs in the morning so I'm trying to figure a day I can hit legs in the afternoon EVERYDAY through winter/spring and baseball.
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    Friday I did no training. Saturday I did chest. WOke up around 5:15 and hit the gym. Was in and out in 35 minutes. Hit a nice little shock workout for chest:

    Pec Dec - 80, 100, 120 X15 (warm-up): 140/10 X 6 (30 sec rest)
    Inc BB 1 & 1/2 Reps - 135/10, 145/10, 155/9, 155/7
    SS: DB Inc Fly/DB Bench - 35 X 12/65 X 8, 35 X 12, 65 X 8, 35 X 10/65 X 7, 35 X 10/60 X 8
    Bench Press - 135 X 10 X 5 (30 sec rest)

    Left for Columbus with the family for a shopping excursion/get away. Was told the hotel I was at had a state of the art training facility. Was planning on hitting back Sunday before some more shopping, needless to say the "state-of-the-art" fitness center was 4 cardio machines and DB's up to 50. Did nothing. Shopped for a few hours, ate lunch, and came home to watch the Browns on the DVR beat the Chiefs! 3 in a row! Then watched my nephews Christmas program from 6-7:30 before eating some pizza and ending my weekend of blissful eating.

    MONDAY - BAC
    WG Lat Pull - 80 X 15, 100/12, 120/10, 120/10
    WG Pull-ups - BW X 8 X 4
    BB Row - 135/10, 155/10, 175/10, 195 X 8 X 4
    CG Seated Row - 150/10, 180/10, 200 X 8 X 3
    Rack Dead - 135/10, 225/10, 275/10, 315/6 X 3
    BB Shrug - 135/10, 185/10, 225/10, 245/8 X 3
    UG Pull Down - 140/10 X 3
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    Nutrition:

    5:15 - 1 Rounded Scoop Watermelon Prodigy (PNI pre workout)
    5:30 - 25 Grams Hydrolyzed Browin Rice Solids, 2 scoops Humapro
    Intra Workout - 12 Grams BCAA
    Post Workout - 30 Grams Karbolyn, 1.5 scoops Humapro

    Meal 1
    60 Grams Oatmeal
    3 Whole Eggs, 6 Whites

    1.5 scoops Humapro, 3/4 oz Almonds

    Meal 2
    4/5 C Brown Rice
    Mixed Veggies
    8 oz Chicken

    Meal 3
    8 oz Strip Steak
    1 C Green Beans

    Meal 4
    8 oz 93% Lean Beef
    Green Beans
    200 Grams Sweet Potato

    Meal 5
    8 oz Chicken

    Meal 6
    2 Eggs, 8 Whites
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    TODAY - SHOUDLERS

    Standing Military Press (all sets of 5) - 95, 135, 155, 175, 175, 165, 165, 165
    DB Lateral - 25/12, 30/10, 35/8, 35/8 + 7 Partials
    HS Shoulder Press - 140/15, 180/12, 200/9, 200/8
    SS: RPD - 120/15, 140/14, 150/12
    BB Front Raise - 45/11, 45/10, 45/9
    Seated DB Lateral - 20 X 8 X 4 (30 sec rest

    Meals are teh same as they have been. Pre workout I had 1.5 scoops of humapro with 2/3 scoop chain'd reaction and 1 scoop of PNI's Prodigy.

    Post workout another 1.5 scoops of humapro and 30 grams of Karbolyn. During I sipped on 12 grams of BCAA.
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    Hey man. DO you notice less bloat and better digesion using no protein powders and doing all whole food?

    When your first did that, did you have to build up to the amount of whole foods protein you are eating now? It is a lot easier on the stomach to get in powder protein just because it digests much quicker then meat, and is less volumous, but did you find over time the body adapts, and processes it better, and you feel better without the sucralose/gums/other crap in the powders?
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    I never did well with protein powders. Nectar by Syntrax was the best for me, but even after I'd have one, I'd find myself too bloated to eat in the off season when calories were higher, and when dieting/prepping they keep me satisfied enough. I got to the point where I was hungry an hour after my shake and wanted to eat, but it was time to eat. I started doing this with BCAA's originally during a prep and liked it much better because I took the BCAA post workout then ate whole foods 30-min later and was more satisfied. I switched to EAA's when I was sponsored by ALR and they released Humapro, which I still use and believe in.

    I've always had a big appetite so I've never had a problem with eating all whole foods. I think one would get used to it. I understand the convenience, but I've prepped people and know many people that instead of shakes now use EAA's or Humapro as their MEAL. I think the clinical study used 5 grams of humapro (EAA blend) to replace about 20-25 grams of protein. If people enjoy shakes I urge them to continue to use them, but if they cause bloating or uncomfortableness or people do'nt like them, I push them to use BCAA or EAA's in place of the shakes and increase calories along the way via carbs of healthy fats to make up for the lost calories. Keep in mind though that if you go this route, you only need to replace about 75% of the lost calories in protein because carbs/fats do'nt have as high of a thermal effect as protein as about 20-25% ofthe cals ingested from protein will probably be used to digest, transport and utilize the protein/aminos. With carbs and fats it's much lower.
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    FRIDAY - LEGS

    1 sv Prodigy
    2 scoops Humapro + 30 grams Brown Rice Solids
    BCAA During

    SS: Outer/Inner - 60/15, 80/10 X 3 (no rest)
    Leg Ext - 50/15, 60/15, 70/12, 80/12, 90/10
    Squats - 135/10, 185/10, 225/8, 275/8 X 3
    Lunges - 40 X 20 Steps X 3
    Leg Press - 300/15, 400/15, 400/15, 400/15

    Truncated. Every now and then when I do legs in the morning I get very nauseous and light headed. It doesn't happen all the time and it doesn't happen with other body parts. I need to slow down and take longer breaks, but it game on like a ton of bricks today and I started getting cold sweats and it just wouldn't go away. I stopped training, went home, and slowly got better. Still have a pounding head ache and a bit of a stomach. Hoping to hit hammies tonight.

    Post Workout: 6 grams EAA, 2 pc Ezekial Bread

    Meal 1
    3 Whole Eggs
    6 Whites
    60 grams oats

    Meal 2
    9 oz chicken
    Broccoli
    3/4 c rice

    Meal 3
    2 sv humapro
    1 oz cashews

    Meal 4
    7 oz Chicken
    Green Beans
    100 grams roasted potatoes
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    Been a few days since I've logged for various reasons. In the mean time I've done:
    Saturday - Chest
    Sunday - Back
    Monday - Shoulders
    Tuesday - Arms:
    WG Pull-ups - BW X 8 X 5
    SS: UG Pull-ups - BW X 8, 8, 8, 8
    Inc DB Curls - 30/8, 30/7, 25/8, 25/7
    DB Hammer Curls - 30/10, 35/8, 35/8, 35/7 (Slow and focused on squeeze)
    Front DBL Biceps Cable Curl - 40 X 10 X 4 (30 sec rest)
    Cable Push Down - 70/16, 90/12, 90/11, 90/10, 90/10 (45 sec rest)
    Seated Overhead Cable Ext - 60/11, 60/10, 60/9, 60/9 (60 sec rest)
    Dip Machine - 200 X 33

    Been stuck around the 173-175 mark. I'll eat my typical meals Monday-Thursday and all day friday then have a cheat Friday. Saturday and Sunday I'll eat 5 meals and 1 cheat as well. Monday I'm typically 177-178, but by Tuesday/Wed I'm back down to 175 and by Thurs/Fri morning back to 173. Trying to add another meal. Since I am "off season" I am pretty regimented still, but I am eating a bit instinctually. If I'm FULL I wo'nt eat all I plan too. If I'm hungry still I'll have a bit more at meals when I'm at home. Typical daily nutrition:

    3-4 Eggs
    6 Whites
    60-70 grams oats

    8 oz Lean Beef
    Veggies

    8 oz Chicken
    Veggies
    4/5 C Brown Rice or 200 grams sweet potato

    8 oz Lean Beef
    Veggies

    8 oz Chicken
    4/5 C Bro Rice, 3 pieces Ezekial Bread, or 200 grams potatoes

    8 oz Lean Beef
    Veggies (newly added meal)

    2 Eggs
    8 Whites

    Pre workout I am having 20-30 grams of carb powder (30 on leg days) w/ EAA's
    Post workout I am having 35-50 grams carb powder with EAA's
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    Subbed...Hope all is well bro....Killing it!!!
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    Have to see what one of my greatest ever athletes is up to!
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    Quote Originally Posted by EBroser View Post
    Have to see what one of my greatest ever athletes is up to!
    Thanks Coach! Just trying to keep putting on size in all the right places without adding too much fat. Things are going nicely. Added a 7th meal to try and bust the 175# barrier and contemplating my next show.
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    Realized yesterday it's going to be impossible for me to get my 7 meals in on most days due to my teaching schedule. I'm in the gym all day and I have 5 classes in row, lunch, then 5 classes in a row. When I say in a row, I mean 1 class is leaving while 1 class is entering. With 30-minute classes things move along VERY quickly and I just can't eat. I noticed I had a tub of Carnivore in my pantry about 2/3 of the way full and I have some nectar sample packs left from a rep I traded with a while ago so it looks like I'll be using either nectar or carnivore for 1 of my meals at school with either Chain'd Reaction or Almonds to get that 7th meal in. 45 grams of protein + 25 carbs or 1/2 oz almonds.
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    It's been 2 weeks since my last post, but I've been keeping at it. Training was great over christmas and the school vacation we had (about 10 days) and diet was relatively good. I indulged a bit in some food/drink, but had absolutely no sweets, treats, etc...

    Back on trying to be active on the board and logging my workouts:

    First workout of 2013 was today and it was LEGS!

    1. Squats - 135/10, 165/10, 185/8, 225/5, 275/5
    - 305/5, 325/5, 345/5
    2. Leg Press - 300/10, 500/10, 600/10, 650/8, 700/6
    3. Lunges - 50 ea hand/10 each leg, 55/10, 55/10
    4. Leg Ext - 80/10 X 3
    5. Ly Leg Curl - 70/10, 100/8 X 3
    6. Straight Leg Dead - 135/10, 185/8, 205/8
    7. Calf Raise - 150/12, 12, 10, 10

    After eating food all day yesterday (had 3 meals, 1 cheat, but snacked on foods all day) and having a cheat meal at least eod or eating just too much of healthy food over Christmas I was still only 177 this morning. Trying to push up to 180 and hold that while I own the weight and start to look better at the weight.

    Meal 1 - 3 whole eggs, 6 whites, 70 grams oats
    Meal 2 - 46 grams carnivore protein, 1 oz cashews
    Meal 3 - 8 oz chicken, 4/5 C Rice, Gr Beans
    Meal 4 - 2 sv Humapro protein, 1 oz cashews
    PRE WORKOUT: 30 grams hydrolyzed brown rice solids, 1 sv Prodigy
    DURING WORKOUT: 12 grams BCAA
    Post Workout: 2 sv Humapro, 40 grams hydrolyzed br rice solids
    Meal 5 - 8 oz chicken, 200 grams sweet potato
    Meal 6 - 8 oz Ground Beef, Green Beans
    Meal 7 - 8 oz Ground Beef
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    Yikes, I've missed a whole run through of workouts. Did not log chest, back, shoulders, or arms. Workouts were pretty good. My time in the gym is dwindling so I'm getting more creative to get killer workouts and having to do more morning sessions.

    I started going back to school and I may be on the verge of a little cut. Trying to decide if I can balance teaching full time, head varsity baseball coach, prepping folks, going back to school (online for now), and fatherhood with prepping.

    Tonight is legs. Got my prodigy packed and ready. Still looking forward to getting my hands on some of the new PNI - Broser Built BCAA's coming this month!
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    TUESDAY - LEGS
    Yesterday was one of those days where I almost didn't workout. I got out of school about 30-minutes later than expected due to some things and I just wanted to get home to hang with my wife because we had open gym for baseball from 7-9. I called the wife and she said, "Just go workout". I pounded my prodigy and went and I'm glad I did cuz it was a doozy!

    My rest periods were all about 1 minute.

    Squats (after warm-ups) - 285/5 X 10 (1 min rest)
    Leg Press - 350/25, 350/25, 300/25, 300/25 (1 min rest)
    Leg Ext - 40/30 X 3 (1 min rest)
    Ly Leg Curl - 70/15, 80/15, 80/11 + 4 partials, 70/10 + 5 partials (1 min rest)
    DB SLDL - 55/15, 60/15, 55/15 (1 min rest)

    Less than 12 hours later I was back at the gym (this morning) to hit chest:

    Pec Dec Flly - 80/15, 100 X 10 X 6 (30 sec rest)
    Inc DB Bench Press - 75/15, 80 X 10 X 5
    Palms In DB Bench - 55/15, 60/10, 70/10 X 4
    DB Fly - 35/12, 40/10, 40/10
    SS: Cable Crossover - 40/15, 50/10, 60/8, 60/8
    Nautilus Chest Press - 150/10 X 4
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    2 days off due to an out of town coaches clinic but yeateeday i hit back hard.

    Wg pd - 5 warm up sets
    Wg p-up - 6 sets, 53 reps
    Bb row - 5 sets 135-205/8-15 reps
    1-arm db row - worked from 80-100 w 5# jumps 8-10 reps
    Cg pull dn 120-150/8-12 reps
    Ug seated row - 140/12X3
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    Do you notice a difference with carnivor ? I got 10 bottles as. Gift and was seeing since its 50 grams of beef protein.
    Ageforce rep, Lets patch up those mistakes and stop going oral.
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    When may be the next competition bro?
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    This is great It's giving me tons of ideas for my diet
    Email me for free prodigy samples
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    DJbomb - Carnivore is okay. I'm not a fan of the flavor, unless they've changed it recently. The tub I'm using is pretty old. besides that, no bloat that I can tell and my stomach feels fine. Hell, I'd make it a staple if I got 10 tubs. I have a client I'm working with right now that SWEARS by Carnivore. He LOVES it.

    Coach Broser! Next competition. Thinking either this coming summer or fall. I'd like this summer, but with coaching, teaching, and going back to college, I'm scared that there will be some training sessions missed (mostly cardio as I won't miss the weights!!!) and as we know, that CAN'T happen when prepping. Unless I can work it out again like we did back in 2008 when you got me my pro card and you totally revamped my workouts and kept cardio low due to the training changes!!!

    HowWeDo - glad the diet is giving you ideas. I'm eating a lot more beef and loving it. Got the bw up to 178 and holding finally, until the last few days when I got sick.
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    Well, as I type this I'm hunkered down in my basement in sweat pants and a sweat shirt with the hood up - quarantined by my family. I left school a little early Tuesday because I was feeling really ill and it kept getting worse through last night. Feeling a bit better today, but no training since mOnday and dr's orders to stay home the rest of the week. Hot and sweaty one miniute then an instance later I'm freezing. It's horrible. Crazy bad headache, chest congestion, and my body aches like I've never felt before. Ugh, I hope you all avoid this.

    Diet has been lax. Don't want to eat. Yesterday I had 3 apples, 4 eggs, 6 oz steak, and a few crackers . Been sipping BCAA as much as possible. Today I did get a decent breakfast.
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    Quote Originally Posted by hossjob View Post
    Well, as I type this I'm hunkered down in my basement in sweat pants and a sweat shirt with the hood up - quarantined by my family. I left school a little early Tuesday because I was feeling really ill and it kept getting worse through last night. Feeling a bit better today, but no training since mOnday and dr's orders to stay home the rest of the week. Hot and sweaty one miniute then an instance later I'm freezing. It's horrible. Crazy bad headache, chest congestion, and my body aches like I've never felt before. Ugh, I hope you all avoid this.

    Diet has been lax. Don't want to eat. Yesterday I had 3 apples, 4 eggs, 6 oz steak, and a few crackers . Been sipping BCAA as much as possible. Today I did get a decent breakfast.
    ''
    Get better, I'm going through the same thing!!!!
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