Ced's transformation to the '45King'

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  1. Quote Originally Posted by Nooshefx View Post
    Your sessions look exhausting! Just killing other people's logs on here.
    Thank you! Actually they are very exhausting. I designed this heavy load on purpose as I believe in the ability to perform under duress just as important as when well rested. Initially I was not sure how I would respond however, my overall fitness level is extremely high and allows me to do things I could not when I was 20 years younger.
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  2. 12-4-2013

    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 Pull-ups
    24x2 Back Extension
    24x2 Ab-core


    Today's cal expenditure:
    HIIT Stairs: 638 cals
    Circuits: 599 cals

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Now Vit-D

    Nightly
    CTD Testradex


    Excellent workout today. Back at it!
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  3. 12-5-2013

    Thursday's Workout:

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x2 Straight Leg Dead Lift - 6x2 Power Cleans
    12x4 Dumbbell Fly's Flat Bench
    12x4 Dumbbell Laterals
    12x4 Close-Grip Front Pull-Downs

    #2
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts

    Today's cal expenditure:
    Power Spinning:644 cals
    Circuits: 597 cals

    Thursday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD BCAA 3750
    CTD Endurapro

    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
    Last edited by cedman1; 12-05-2013 at 02:41 PM. Reason: Removed Trib
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  4. 12-7-2013

    Front Squat Day!! Yes!!

    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

    58 min Spin class

    Today's cal expenditure:
    HIIT Stairs: 592 cals
    Circuits: 579 cals
    Spinning: 1120 cals

    Today's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD Noxipro Chrome **** Excellent***
    CTD BCAA 3750
    CTD Endurapro


    Daily
    CTD NCG
    CTD Multi-Elite Vitamin
    CTD Omegathin
    CTD Kre- Alkalyn
    ON Creatine Mon
    Vit-D

    Nightly
    CTD Testradex
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  5. 12/11/2013

    Actually had 3 workouts since my last post. I will describe the Monday and Tuesday workouts: Awesome.

    Moved up to 12 reps on the major compound move for my circuit. This is a return back to a 12x4 major circuit layout I was using previously until injury.

    Today's 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-downs
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delt Fly's


    Today's cal expenditure:
    HIIT Stairs: 612 cals
    Circuits: 573 cals

    Today's Supps:

    Pre/post-workout:
    Ethitech Yohimbine HCI
    CTD Hypercuts
    PES Shift

    VPX Friction
    CTD Noxivol powder
    CTD BCAA 3750


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

    Nightly
    CTD Testradex
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    •   
       


  6. Still getting those long grueling sessions done. I noticed that you used VPX Friction today. A couple free samples of that landed at my door a few weeks back and I gave it away. That 400mg of caffeine wasn't exciting me at all. Hope you are ok?!

  7. Yes, I am fine. I needed that caffeine this morning, lol. I try to change them up during the week depending on the amount of sleep I was to get the previous night. Friction really works well with Noxivol. I actually got a tub from a friend who couldn't take the amount of caffeine. Sometimes I feel like I need more caffeine depending on the previous day.
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  8. 12-17-2013

    This will be a double post day. Did a full set cycle of dead-lifts and I'm very proud of that. I have officially come back from my surgery and I'm licking my body's overall response to my training and nutrition. This is yesterdays workout which went very well and my strength is continuing to increase. I will be running a mile assessment on the treadmill this week or next to gauge my current fitness level and plan from there.

    Yesterday Workout:


    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Straight Leg Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x2 Close-Grip Front Pull-Downs
    12x2 Seated Rows (Close-grip)

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

    Today's cal expenditure:
    Power Spinning:534 cals
    Circuits: 535 cals

    Yesterday's Supps:

    Pre/post-workout:
    CTD Noxipro Chrome
    CTD Noxivol powder
    CTD Kre-Alklyn
    CTD Endurapro

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

    Nightly
    CTD Testradex
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  9. 12-19-2013

    Excellent progress as of late. My nutrition has been really good and I'm starting to notice changes in muscle density and recovery is still getting better after the circuits are completed.

    Yesterday 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
    12x2 Pull-ups, 12x2 Seated Low Row
    24x2 Back Extension
    24x2 Ab-core


    yesterday's cal expenditure:
    HIIT Stairs: 630 cals
    Circuits: 498 cals

    Yesterday's Supps:

    Pre/post-workout:
    CTD Hypercuts
    PES Shift

    CTD Noxivol powder
    CTD Endurapro


    Daily

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

    Nightly
    CTD Testradex
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  10. 12-23-2013

    Great workout this morning. My deadlifts are really feeling comfortable and my addition of two extra exercises this morning felt very natural and not overdone. Will be off on Tuesday and Wednesday for the Holiday and back at it on Thursday morning. Still making improvements and tweaking where it seems logical. Supplements are really stable and fully integrated into my daily life.

    30 min HIIT Stairmill

    Weight circuit:
    #1
    10x4 Straight Leg Dead Lift
    12x4 Dumbbell Fly's Incline Bench
    12x4 Dumbbell Laterals
    12x2 Close-Grip Front Pull-Downs
    12x2 Seated Rows (Close-grip)

    #2
    12x4 Pull-ups
    24x2 Back Extension
    24x2 Ab-core
    24x2 Rear Delts
    12x4 Kettlebell Side Bends
    Today's cal expenditure:
    Power Spinning:540 cals
    Circuits: 608 cals

    Today's Supps:

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

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

    Nightly
    CTD Testradex
    Last edited by cedman1; 12-23-2013 at 02:54 PM. Reason: Getting my days correct.
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  11. 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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  12. 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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  13. 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
    CTD Labs Product Ambassador/Board Rep
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  14. 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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  15. 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
    CTD Labs Product Ambassador/Board Rep
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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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  21. 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
    CTD Labs Product Ambassador/Board Rep
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  22. 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
    CTD Labs Product Ambassador/Board Rep
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  23. 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
    CTD Labs Product Ambassador/Board Rep
    5% off CTD Labs products at NutraPlanet use code -
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  24. 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
    CTD Labs Product Ambassador/Board Rep
    5% off CTD Labs products at NutraPlanet use code -
    CTDNP5
  25. 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.
    CTD Labs Product Ambassador/Board Rep
    5% off CTD Labs products at NutraPlanet use code -
    CTDNP5
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