smn1
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I am a new guy here. I will be keeping a 30 DAY LOG of Prime.
Here is a little background on myself. I started lifting again 9 months ago, I was at 190lbs and I am now down to 150lbs (I have been at 150lbs for the last 3 months) . The last time I lifted was when I was in my early 20's, I was about 200-205 and I am now 41....
Day 1
Day 30
My goals
-lean muscle gains.
- low body fat.
- overall better shape.
I don’t drink or smoke....Only drink water and 3 cups of skim milk each day.
MY DIET:
2,500 - 2800 calories a day for the last 9 months. Mostly fish, chicken, tuna, lean meat, pork chops, salads and vegetables. I average 3 solid meals and 4-5 shakes each day. I just recently added Natural Peanut butter 2-3 tbls a day. I drink 1-1 ½ gallons of water a day.
Clean diet…no cheats what so ever….for the last 8 months..
SAMPLE:
This is the staple of my diet.
Breakfast: organic cereal with 1/2 cup blue berries 1 cup of skin milk.
Morning shake: EAS shake
Lunch: tuna or chicken or fish and veggies.
Afternoon snack: EAS shake
Pre-workout shake - 1/2cup oats and Met-rx shake in 2 cups of skin milk.
Post-work out- EAS myoplex shake
Dinner: tuna or chicken or fish and veggies
Late snack: Nat. PB or 2% cottage cheese
Before bed - EAS shake.
Supplements:
I have been on Anabolic Pump and recreate for the last 2 months.
Morning 1 AP and 2 recreate 30min before breakfast.
Afternoon with meal 1 AP
Pre-workout 1 AP & 2 recreate 15min before a Met-rx shake with 1/2cup oats in 2 cups of skim milk.
Pre and during workout - Whiteflood & Green Mag in 16oz of water.
Post-workout 1 EAS Myoplex shake
1 AP with meal
My Workout:
I workout at 6pm.....
I workout 7 days a week at home in my garage and change up my workout every couple of weeks. No cardio other than work( construction related work)
day1 - Chest and tri's
sample - flat BP 4sets x 10reps
cable crossover 4sets x 15 reps
pec deck 4 sets x 15 reps
--------------------------
closegrip BP on smith machine 4sets x 15 reps
cable pushdowns with tribar 4sets x 15 reps
Overhead ext with tri curl bar 4sets x 15 reps
day2 - back and bi's
sample-seated rows with v-bar 4sets x 15 reps
bentover rows on smith machine 4sets x 15 reps
pullups 4sets x 10-12 reps
-------------------------
cable curls 4sets x 15 reps
bumbell curls 4sets x 15 reps
preacher curls 4sets x 15 reps
day3 traps and shoulders
sample- military press on smith machine 4sets x 15 reps
bumbell press 4sets x 15 reps
upright cable rows 4sets x 15 reps
------------------------------
bumbell shrugs 4sets x 15 reps
smith machine shrugs 4sets x 15 reps
day 4 legs.
sample-leg extensions 4sets x 15 reps
squats 4sets x 15 reps
leg press 4sets x 10 reps
I work my abs every 2 days ...
Prime dosing: 7days a week; 2 morning - 2 lunch- 2 evening
Workout: 9-7-08
Workout intensity - 4/5
strength 4/5
overall feeling 5/5 I did notice I was sweating a little more than normal..
Today was back and bi's....
seated rows with v-bar 4sets x 15 reps
bent over rows on smith machine 4sets x 15 reps
pullups 4sets x 10-12 reps
-------------------------
cable curls 4sets x 15 reps
bumbell curls 4sets x 15 reps
preacher curls 4sets x 15 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals, no recreate. I am done with my bottle of recreate. I will start up again in a few weeks and I will report this.
WEIGHT morning 150lbs evening 153LBS
Workout: 9-8-08
Workout intensity - 3/5
strength 4/5
overall feeling 4/5 hard day of work had me feeling a little tired today...
Today was traps and shoulder....
military press on smith machine 4sets x 12-15 reps
bumbell press 4sets x 15 reps
straight arm press downs 4 sets x 15 reps
------------------------------
dumbell shrugs 4sets x 15 reps
smith machine shrugs 4sets x 15 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals.
WEIGHT morning 150lbs evening 153LBS
Workout: 9-9-08
Workout intensity - 4/5
strength 5/5
overall feeling 4/5 Weights felt light today... Today at lunch I started taking Prime with natty PB and 1 hr later I had a feeling of a nice well-being…Same with my evening dose, same feeling.
Today was legs....
leg extensions 4sets x 15 reps
squats 4sets x 15 reps
leg press 4sets x 10 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals.
WEIGHT morning 150lbs evening 154LBS
Here is a little background on myself. I started lifting again 9 months ago, I was at 190lbs and I am now down to 150lbs (I have been at 150lbs for the last 3 months) . The last time I lifted was when I was in my early 20's, I was about 200-205 and I am now 41....
Day 1
My goals
-lean muscle gains.
- low body fat.
- overall better shape.
I don’t drink or smoke....Only drink water and 3 cups of skim milk each day.
MY DIET:
2,500 - 2800 calories a day for the last 9 months. Mostly fish, chicken, tuna, lean meat, pork chops, salads and vegetables. I average 3 solid meals and 4-5 shakes each day. I just recently added Natural Peanut butter 2-3 tbls a day. I drink 1-1 ½ gallons of water a day.
Clean diet…no cheats what so ever….for the last 8 months..
SAMPLE:
This is the staple of my diet.
Breakfast: organic cereal with 1/2 cup blue berries 1 cup of skin milk.
Morning shake: EAS shake
Lunch: tuna or chicken or fish and veggies.
Afternoon snack: EAS shake
Pre-workout shake - 1/2cup oats and Met-rx shake in 2 cups of skin milk.
Post-work out- EAS myoplex shake
Dinner: tuna or chicken or fish and veggies
Late snack: Nat. PB or 2% cottage cheese
Before bed - EAS shake.
Supplements:
I have been on Anabolic Pump and recreate for the last 2 months.
Morning 1 AP and 2 recreate 30min before breakfast.
Afternoon with meal 1 AP
Pre-workout 1 AP & 2 recreate 15min before a Met-rx shake with 1/2cup oats in 2 cups of skim milk.
Pre and during workout - Whiteflood & Green Mag in 16oz of water.
Post-workout 1 EAS Myoplex shake
1 AP with meal
My Workout:
I workout at 6pm.....
I workout 7 days a week at home in my garage and change up my workout every couple of weeks. No cardio other than work( construction related work)
day1 - Chest and tri's
sample - flat BP 4sets x 10reps
cable crossover 4sets x 15 reps
pec deck 4 sets x 15 reps
--------------------------
closegrip BP on smith machine 4sets x 15 reps
cable pushdowns with tribar 4sets x 15 reps
Overhead ext with tri curl bar 4sets x 15 reps
day2 - back and bi's
sample-seated rows with v-bar 4sets x 15 reps
bentover rows on smith machine 4sets x 15 reps
pullups 4sets x 10-12 reps
-------------------------
cable curls 4sets x 15 reps
bumbell curls 4sets x 15 reps
preacher curls 4sets x 15 reps
day3 traps and shoulders
sample- military press on smith machine 4sets x 15 reps
bumbell press 4sets x 15 reps
upright cable rows 4sets x 15 reps
------------------------------
bumbell shrugs 4sets x 15 reps
smith machine shrugs 4sets x 15 reps
day 4 legs.
sample-leg extensions 4sets x 15 reps
squats 4sets x 15 reps
leg press 4sets x 10 reps
I work my abs every 2 days ...
Prime dosing: 7days a week; 2 morning - 2 lunch- 2 evening
Workout: 9-7-08
Workout intensity - 4/5
strength 4/5
overall feeling 5/5 I did notice I was sweating a little more than normal..
Today was back and bi's....
seated rows with v-bar 4sets x 15 reps
bent over rows on smith machine 4sets x 15 reps
pullups 4sets x 10-12 reps
-------------------------
cable curls 4sets x 15 reps
bumbell curls 4sets x 15 reps
preacher curls 4sets x 15 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals, no recreate. I am done with my bottle of recreate. I will start up again in a few weeks and I will report this.
WEIGHT morning 150lbs evening 153LBS
Workout: 9-8-08
Workout intensity - 3/5
strength 4/5
overall feeling 4/5 hard day of work had me feeling a little tired today...
Today was traps and shoulder....
military press on smith machine 4sets x 12-15 reps
bumbell press 4sets x 15 reps
straight arm press downs 4 sets x 15 reps
------------------------------
dumbell shrugs 4sets x 15 reps
smith machine shrugs 4sets x 15 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals.
WEIGHT morning 150lbs evening 153LBS
Workout: 9-9-08
Workout intensity - 4/5
strength 5/5
overall feeling 4/5 Weights felt light today... Today at lunch I started taking Prime with natty PB and 1 hr later I had a feeling of a nice well-being…Same with my evening dose, same feeling.
Today was legs....
leg extensions 4sets x 15 reps
squats 4sets x 15 reps
leg press 4sets x 10 reps
Prime dosing: 2 morning - 2 lunch- 2 evening plus AP 15-30 min before meals.
WEIGHT morning 150lbs evening 154LBS