Ced's transformation to the '45King'

Page 3 of 3 First 123

  1. 1-6-2014

    Full scale workout today event with the frigid temps. First day doing my normal dead lifts and I'm feeling pretty good. Currently looking at 5k, 10k and 15k events to register for as well as the possibility of a Triathlon or two for the sprint distance class. Should be a fun year and I'm looking forward to progressing and improving in all areas. Should also have some body composition tracking whether BodPod or Dexascann.

    Todays Workout:

    30 min HIIT Spinning

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    Power Spinning:575 cals
    Circuits: 469 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  2. 1-8-2014

    Last night was Nike Training club with the focus on heavy core work (lots of planks and burpees) and a 60 min Spin class. Very good workout and just what 2014 needed to get it moving again.

    Decent overall calorie burn for 90 min of work at 1500ish cals. Weight was/is the same in the 190-195 range even through the holidays so I'm very happy about that. This mornings workout involved helping someone push their car out of ice (45 min, lol) and my typical Wednesday modded leg day. Very happy with progress and already looking forward to my power cleans in the morning. I have moved to a different supplementation schedule as I had very good results with those supplements (that 5% is nice) and look to continue the current CTD regimen I'm ingesting.

    Today's Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Rear Delt Fly's
    24x2 Back Extension
    24x4 Ab-core


    Today's cal expenditure:
    HIIT Stairs: 451 cals
    Circuits: 566 cals

    Today's Supps:

    Pre/post-workout:

    CTD Noxivol powder
    CTD Noxipro Chrome
    Sportspharma Carb Max

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    Dymatize Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex
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  3. 1-10-2014

    Thursday's workout wrapped up a great week of work. Really happy with my first full week into the new year. Friday is my rest day so I'll be back in the gym on Saturday Morning, thanks for stopping through..

    And the beat goes on, :-)

    Thursday's Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    6x4 Power Cleans
    12x4 Dumbbell Fly's Decline Bench
    12x4 Dumbbell Laterals
    12x2 Seated Rows, 12x2 Close-Grip Front Lat Pulldown

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts


    Thursday's cal expenditure:
    HIIT:488 cals
    Circuits: 505 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    CTD Noxipro Chrome (.5 scoop)
    Sportspharma Carbmax


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    Dymatize Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  4. 1-13-2014

    Saturday Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 FRONT Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    24x2 Ab-Twist
    24x2 Back Extension
    24x2 Ab-core

    61 min Spin class

    Saturday's cal expenditure:
    HIIT Stairs: 521 cals
    Circuits: 608 cals
    Spinning: 954 cals

    Saturday's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    CTD Noxipro Chrome
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    Dymatize Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  5. 1-13-2014

    Nice workout to start the week. I gained some weight over the weekend from my free for all Sunday, lol. Still I'm only 2 pounds up so I'll actually be on track by weeks end. I have removed 100/day cals as this is the first week of my slow roll back to 300/day reduction. Thanks for stopping through.

    Todays Workout:

    30 min HIIT Spinning

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettlebell Sidebends

    Today's cal expenditure:
    Power Spinning:527 cals
    Circuits: 495 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Liver Armor
    Dymatize Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  6. Talking Great Week


    1-16-2014

    Excellent workouts this week thus far. Really satisfied with how things are going and excited to start some assessments next week on fitness level and overall health. I can tell that my conditioning is continueing to improve as the amount of work is increasing during the same amount of time.


    Today's Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    6x4 Power Cleans
    12x4 Dumbbell Fly's Decline Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Lat Pulldown

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettlebell Sidebends


    Thursday's cal expenditure:
    HIIT:612 cals
    Circuits: 651 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    VPX Friction
    Sportspharma Carbmax
    GAT Muscle Martini
    Met-RX L-Carnitine
    CTD Beta-Alanine
    Bio-Core Augmatine

    iSatori Bio-Gro (3rd Month)


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    CTD LiverArmor
    CTD Ursopro
    Dymatize Creatine Mon
    Vit-D
    Last edited by cedman1; 01-16-2014 at 11:41 AM. Reason: Forgot Sup
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  7. Thumbs up 12 pound fat drop is starting


    1-20-2014

    Today's workout was my DeadLift circuit with HIIT Stair mill. I actually used more weight than normal today as its the most I've done in 7 months and I can proudly say I experience no negative effects from the increase in deadlift weight. Very good workout and back at it. Increasing my intensity as well.

    Today's Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 DeadLift
    12x4 Dumbbell Laterals
    12x4 Dumbbell Fly's Flat Bench
    12x4 Close-Grip Seated Rows

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettlebell Sidebends


    Today's cal expenditure:
    HIIT:573 cals
    Circuits: 576 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    CTD Noxipro Chrome
    Sportspharma Carbmax
    GAT Muscle Martini
    Met-RX L-Carnitine
    CTD Beta-Alanine
    Sci-Fit Yohimbe Bark Extract (Transdermal, a test, lol)

    iSatori Bio-Gro (3rd Month)


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    CTD LiverArmor
    CTD Ursopro
    Dymatize Creatine Mon
    Vit-D


    Reducing cals by another 50/daily this week bringing total deficit to about 645/daily or about 1.3 pounds per week.
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  8. 1-23-2014

    This has been a great week for working out and on Tuesday I got my act together on the nutrition. I will be taking Friday, Saturday and Sunday off from the gym as this year I'm also listening to my body as far rest days and amount of food. This week has also seen a large drop in weight of about 4-5 pounds. So I will bump up my cals to maintenance over the next couple of days.

    All workouts have been intense and my current supplementation is very solid. This month I decided to re introduce the Ursopro from CTDLabs and their Kre-Alklyn creatine that I'm taking in addition to the creatine mono already.

    Overall very happy withy the current plan and its execution.
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  9. Thumbs up Positive Changes and updates


    1/29/2014

    So a lot has occurred since my last entry. So I'll summarize, I've been killing it!!!

    Thanks,

    The decision was made to add a couple of fitness items to my goal list this year.
    The list includes:

    2 Sprint Distance Triathlons (swimming lessons starting this week)
    2 Long races/runs - (Biggest Loser Half marathon [Chicago], Hot Chocolate 15k [Chicago])
    3-4 5k races - (Chase Corporate Challenge, Huh? )

    Work outs have been going really well and my bodycomposition is definetey improving for the better. My overall weight has increased to 192-195 however for my runs and triathlon I will be competing at 185 maybe lower depending on how I feel. I will be adding back in Jump Rope in February for Stamina and Speed work as well. My experimentation with Front Squats has gone so well that I plan to also incorporate Resistance bands on my leg days and when doing Fly's.

    My supps are rock solid. I'm still doing the CTD stacks and I've added standard Creatine Mono and I'm still using iSatori Bio-Gro.

    Also decided to attend and view the Arnold Sports Weekend so I'm looking forward to that trip as well.


    Todays Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    12x4 Ground Plane Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettle Bell Side Bends

    Today's cal expenditure:
    HIIT Stairs: 527 cals
    Circuits: 537 cals

    Today's Supps:

    Pre/post-workout:
    Sci-Fit Yohimbe Max 1200mg
    CTD Noxivol powder
    GNC Epic Power Pre
    GAT Muscle Martini


    Daily

    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    Dymatize Creatine Mon
    Vit-D
    iSatori Bio-Gro (Currently at 3Months)
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  10. 2-1-2014

    Todays workout is what I call a lower body blast. Was fun and I will incorporate about once a month into my normal plan. Have tentaviley decided on two triathlons for this year one in Naperville, IL and the other in Las Vegas at Lake Mead. Both are sprint distance so should be fun.

    My supps are the same as Thursday and my cal burn was slightly higher due to the inclusion of a 65 minute Spin class this morning.

    Today's Workout:

    25 Min HIIT Stairmill

    65 Min Spinning Class - Hardest one yet (uphill for 45 min, doing intervals!!!)

    Leg Day Circuit:

    Circuit#1:
    (Superset1)
    Front Squats, Barbell, Arms Crossed 4x8 225lbs
    Lunge 4x8 150lbs
    (Superset2)
    Leg Press 4x12 300lbs
    Standing Calf Raises 4x12 200lbs

    Circuit#2
    (Superset1)
    Kettlebell Side Oblique Bends 4x12 45lbs
    Rear Delt Fly's 2x24 40lbs
    (Superset2)
    Triceps Push Down 1x100 100lbs
    Leg Extension 2x48 130lbs

    Back Extension 3x24


    Cal Burns:
    HIIT:483 Cal
    Spinning:1241 Cal
    Weight Circuits:528 Cal

    Today's Supps:

    Pre/post-workout:
    Sci-Fit Yohimbe Max 2400mg
    CTD Noxivol powder
    CTD Noxipro Chrome
    GAT Muscle Martini
    CTD Beta-Alanine 5g (lol, my earlobes were tingling)


    Daily

    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    Dymatize Creatine Mon
    Vit-D
    iSatori Bio-Gro
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  11. Wink And the beat goes on....


    2-3-2014

    Todays Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Rear Delt Fly's
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettlebell Sidebends

    Today's cal expenditure:
    HIIT:473 cals
    Circuits: 469 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder
    Sci-Fit Yohimbe
    GAT Muscle Martini

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    Dymatize Creatine Mon
    Vit-D
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  12. 2-5-2014

    Had a great cardio workout last evening consisting of my Tuesday fave of Nike Training Club and Spinning. Tuesdays in 2013 consisted of a PiYo class and that will be coming back in the spring, plus I also have 30 yoga classes that I will be using before July 1st so look for that to hit the log as well. All is still going as planned I believe I have survived my candy kick and it is out of my system and I'm back to eating what I should. The workout today was tiring and very taxing as this makes 5 days in a row but I'm still going....

    Todays Workout:

    30 min Stair mill HIIT

    Weight circuit:
    #1
    10x4 Free Squats
    12x4 Dumbbell Flat Bench
    12x4 Single-arm Bentover Row (both arms)
    8x4 Forward Runners Lunge

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core


    Today's cal expenditure:
    HIIT Stairs: 605 cals
    Circuits: 578 cals

    Today's Supps:

    Pre/post-workout:

    CTD Noxivol powder
    VPX Friction
    GAT Muscle Martini


    Daily

    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Noxitest
    Dymatize Creatine Mon
    Vit-D
    iSatori Bio-Gro
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  13. 2-6-2014

    Great way to finish before my rest day. Will now be using MFP and Fitocracy for food and workout tracking. Will give my thoughts on those later. Current body weight is between 195 and 200 pounds. Should be in the 190ish range by next Friday.

    30 min HIIT Spinning

    Weight circuit:
    #1
    6x4 Power Cleans
    12x4 Dumbbell Fly's Decline Bench
    12x4 Dumbbell Laterals
    12x2 Seated Rows, 12x2 Close-Grip Front Lat Pulldown

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core



    Thursday's cal expenditure:
    HIIT:649 cals
    Circuits: 419 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    CTD Noxipro Chrome
    GAT Muscle Martini


    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre-Alkalyn
    Dymatize Creatine Mon
    Vit-D
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  14. Thumbs up


    2-10-2014

    Nice workout today. Back up to my Dead lift weight that I was using before my surgery last June. Overall nice session.

    Todays Workout:

    30 min HIIT Spinning

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Kettlebell Side Bends

    Today's cal expenditure:
    Power Spinning:576 cals
    Circuits: 594 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder

    Daily
    CTD Multi-Elite Vitamin
    CTD Omegathin
    Dymatize Creatine Mon
    Vit-D
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  15. Full Workouts and Two a days twice a week


    2-19-2014

    Busy, busy. Increased workouts and restructured some of the lifts as I'm preparing to begin swimming as well. I will be prepping for a couple of Tri's so swimming is taking on a larger role as it was non existent before this year. No exercises will be disappearing only additions are currently being made. The overall goal to run a 5k in less than 20 minutes still stands and is also having additional accomplishments added as well.

    Nutrition has tightened up and my supps for this month are basically,

    Creatine, Beta-Alanine, Multi, VitD, yohimbine/yohimbe and BCAA

    Also currently doing three 1 hour spin classes per week to help with bike training.
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  16. 2-20-2014

    Great week! I am tired. Lost all my original weight from last weekend 8 pounds + 1 additional. Happy and back on track. Cleanest I've eaten in about 6 months. My body really responds when I do things correctly.

    30 min HIIT Stairmill

    Weight circuit:
    #1
    6x4 Power Cleans
    12x4 Dumbbell Fly's Decline Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Lat Pulldown

    #2
    24x2 Back Extension
    12x2 Ab-core
    24x2 Rear Delt Fly's


    Thursday's cal expenditure:
    HIIT:672 cals
    Circuits: 610 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Noxivol powder
    CTD Noxipro Chrome
    CTD Endurapro
    CTD BCAA-3750

    Daily
    CTD Multi-Elite Vitamin
    CTD Kre-Alkalyn
    Dymatize Creatine Mon
    Vit-D
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  17. Great past week and fun was had at the Arnold....


    3-6-2014

    It has been a great week for working out and assessing my current body stats. The numbers for the past 6 months are 7.8 pounds of lean muscle gain with only a .6% increase in bodyfat. I couldn't be happier with my little re-comp. Now onto dropping about 5-10 pounds because soon it will be 5k season here in Chicago. Workouts are still occurring and the amount of weight lifted has gone up about 10-15 pounds in the last 6 months. My recovery fitness level has also increased with the addition of 3 60 minutes or more spinning classes per week in addition to my normal lifiting and cardio split. After playing with different supps I have decided my stack going forward and will provide more information when things actually arrive via shipping. Thanks for staying with me while I figured out a proper path while just working crazy at the same time.
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  18. 3-10-2014

    Todays Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Rear Delt Fly's
    24x2 Kettlebell Sidebends
    24x2 Kettlebell Front Squat Swings

    Today's cal expenditure:
    HIIT:553 cals
    Circuits: 491 cals

    Today's Supps:

    Pre/post-workout:
    Nutrex Hemo Rage Black
    CTD Noxivol powder
    Sci-Fit Yohimbe


    Daily
    CTD Multi-Elite Vitamin
    Dymatize Creatine Mon
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  19. Thumbs up


    3-17-2014

    Happy St. Patrick's Day,

    Killed it today in the gym. The amount weight used during my circuits are still increasing. The supplements for this month have changed to utilizing a natty test booster from CTD Labs and its Anti-Estrogen product as well. This is the 5th day on this current stack. Also included are bulk beta-alanine and Agmatine as well as iSatori Bio-Gro.
    Training is picking up and swim training should be starting in two weeks for a Tri scheduled in August of this year. The first 5k this year will be Memorial Day weekend as its still cold here, lol. Here was today's workout, supps and calorie expenditure. Thanks for stopping through Grin

    Today's Workout:

    30 min HIIT Stair-mill

    Weight circuit:
    #1
    10x4 Romanian Dead Lift
    12x4 Dumbbell Fly's Bench
    12x4 Dumbbell Laterals
    12x4 Front Pull-Downs


    #2
    12x4 Rear Delt Fly's
    24x2 Back Extension
    24x2 Ab-core

    Today's cal expenditure:
    HIIT:575 cals
    Circuits: 534 cals

    Today's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder
    Sci-Fit Yohimbe
    CTD Endurapro
    CTD BCAA 3750

    Daily
    CTD Multi-Elite Vitamin
    Extra Strength FishOil
    CTD Noxitest
    Dymatize Creatine Mon

    Nightly
    CTD Testradex
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  20. *Update* This past month was very good in regards to my workout and nutrtition. I'm currently less than two months out from my first 5k of 2014. The weights used during my workouts has continually increased and my weight has stabalized in the 190-198 range. I may cut a little weight however my training and conditioning have been great at this weight. Coming up in April is the push to do more swimming and bringing back my jump rope intervals that I love so dearly.

    thanks for checking in, tonight is Nike Training Club and a spin class. Also picked up a new HRM that works better than my previous and has an easier to read display. Also the unit has a computer uplink/sync so I can start recording and keeping track of my fitness progress.

    Onto April, more entries this month....
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  21. Another great week down for working out. The nutrition was great until Friday then it was a weekend of plain eating whatever, lol. Back on track today for the nutrition. The workouts will always be spot on. Loving my new mini stack of CTD Noxitest and Testradex. The Noxitest has been reformulated and now contains bulbine natalensis, good stuff.

    More to come, progress continues and things are pointing to great progress.
    Modify message
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  22. 4-29-2014


    This month was a killer month. All workouts were brutal as I'm really dialed into increasing my overall performance in all aspects of my triathlon training. Strength is up and my stack is really nice. Currently doing the same workouts with a 1 hour spin class 3 times per week.

    Current Supplementation:
    CTD Labs Multi-Elite
    CTD Labs Omegathin +CLA
    CTD Labs Noxitest
    CTD Labs Testradex
    CTD Labs NCG
    PES Alpha-T2
    Synthetic Supplements Forskolin-95
    Black Lion Research Formeron

    Will be measuring bf% and weight on Thursday......
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  23. 5-12-2004

    Well here we are and I'm about 12 days out from my first race. Excited and a little nervous. Should be good. Work outs have been great and my strenght gains have been excellent. That stack I'm on is really sitting welll with my digestion and I just feel really good. I am currently down to 2075 cals a day for the next week and then I will jump it back up to about 2275 for the race week. My current weight is in a range of 195-205 however by race day I should be 193-195.

    Supplements are the same as in the previous post and on Thursday I will run a 3.5 mile run on the treadmll to approximate my race.

    Workout is my usual Monday routine with Deadlifts at the center of my Complex.

    Lastly the New Testbooster I have been using has me feeling great. Look for more details from CTD on the new profile of their NoxiTest natty test product.

    Here we go...........
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  24. 5-13-2014

    Todays workout will be Insanity or Nike Training Club followed by a 60 min spin class.
    New addition to the current stack includes PES Erase and SS Dopadex.

    Tuesdays are typically my cardio only days so the cal burn should be high this evening.
    For recovery I'm currently using GAT Muscle Martini and will be switching back to CTD Labs Endurapro.

    Thanks for stopping through further updates this evening....




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  25. 5-20-2014

    One week down and 3.5 mile race in two days Weight was done about 7 pounds as I am fully hydrated again and my nutrition has been spot-on. The workout today will just be Spinning and then a full body workout tomorrow with another spin class tomorrow evening. Race day ( Thursday will not have any time in the gym however I will making sure my carbs are about 50% of my day).

    Supplements this month:

    CTD Labs Multi-Elite
    CTD Labs Omegathing
    CTD Labs Noxi-Test
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