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A Strong Effort - A CT Memoir

8/9/10
First spot with Rack.​

Summary
So I finally got my powercage rack thingy yesterday :). I have a pic but I dont have time to get it on here right now so i'll post it tomorrow. I love it...its super awesome. i got my first little session in with it today. Sadly I went and ruined it right after with chinese food...but yeah, at least I got a session in :)

Keep in mind, I wanted to keep this session fairly light firstly because I had no spot, and secondly because I have 2 serious sessions of KB tomorrow that I need to be fresh for. KB this week is going to be SICK!!!


Session
Opening Stretches
Barbell Flat Bench superset with Seated Lat Pulldown
Bench - 2 sets x 10 reps at 100lbs
2 sets x 10 reps at 140lbs
Lat - 2 sets x 10 reps at 60lbs
2 sets x 10 reps at 80lbs
Barbell Incline Bench superset with Triceps Pressdown
Bench - 4 sets x 10 reps at 140lbs
Tri's - 4 sets x 10 reps at 80lbs
Closing Stretches



Nutrition
I didnt really keep track, but I certainly had my cheat meal with that chinese food. HOWEVER I pulled the boys and the 4yr old around in a radio flyer after dinner up and down big hills so that was a nice little workout with around 100lbs.


Other Supplementation
2 RPG
1 Oep

Fun Lovin's
Nothing to note for today
 
8/10 - 8/11
Bells and Pitches.​

Summary
Alrighty, finally get to update here. I am going to go ahead and put tuesday and wednesday's together to save myself some time. Tomorrow is our 3 (turning 4) year old's bday so I have A LOT of stuff to yet accomplish tonight before getting a few minutes of sleep and waking to do it all over again. I started my position at the gym tonight working some "gym hours" and doing more personal training around the place, so i'm real hyped on that. Now i'm doing my daytime stuff cooking and on top of the KB classes (and he's adding a 2nd KB night also), I have more PT hours and some gym hours. Hopefully things are looking up.

So tuesday was KB and it was freakin SICK. I FINALLY had my first male paying customer (right around the 3mo. mark) and it was my pal Brandon. He was in the Armed Forces but had a long time off of working out and has finally gotten back into it recently. I beat him down pretty good (along with the others in the 6pm class) but they did great. At 7pm I really beat them up nicely. It was a real good night's worth of sessions.

Wednesday night I had my PT clients and I took them out to the pitch and had them run some soccer specific drills and then we played some kick/keep away for the rest of the time. It was one of the night's they have worked the hardest, and we all had a great time in the outdoors enjoying the weather. If thats not a positive personal training session....I dont know what is.


Session
Opening Stretches
32kg Kettlebell Swings
4 sets x 15 reps
24kg Kettlebell jerks
2 sets x 10 reps *ea arm*
24kg Kettlebell Snatch
2 sets x 8 reps *ea arm*
16kg Kettlebell Turkish Getup
2 sets x 3 reps *ea arm*
24kg one arm squat
2 sets x 8 reps *ea arm*
tables/bridges
3 sets x 30 secs
Planks/Horse/Superman
2 sets x 30 secs
Closing Stretches
***************End of First Class*******************
Opening Stretches
32kg Kettlebell Swings
4 sets x 15 reps
24kg Snatch
2 sets x 8 reps *ea arm*
24kg Kettlebell Long Cycle
2 sets x 8 reps *ea arm*
16kg Kettlebell Turkish Getup
2 sets x 3 reps *ea arm*
24kg one arm squat to Jerk
2 sets x 8 reps *ea arm*
tables/bridges
3 sets x 30 secs
Planks/Horse/Superman
2 sets x 30 secs
Closing Stretches


*wednesday was an hour of stretching/soccer drills/lots and lots of running*

Nutrition
I cant really comment much here, except that I have decided to attempt a somewhat of a "caveman" diet where I am eating only items that are originally from the land/animals/etc. I am avoiding anything manmade as much as humanly possible. Tomorrow I will naturally have to have a piece of cake for the kiddies...but otherwise, same idea. Even if I have a burger or two, it'll be without bread.
.

Other Supplementation
N/A for 2 days worth.

Fun Lovin's
I will have the pic of the new piece of equipment on by the end of tomorrow. Right now, I have to get cleaning for tomorrow' party!
 
Any pics of that power rack yet? Updates!!
 
Big Poppa S said:
Hey Chuck, lets get some updates!

Hope everything is alright and that it's just because you're way too busy with work.
Click to expand...
actually its BEEN ALL work lol. I am working 5-6 days in the mornings and doing 3 nights gym hours/PT and 1 night of my KB classes. I still do sporadic security stuff for big concerts coming through also.

I have had updates on the Alpha T2 log, but I have to copy and paste them here. I will do that tonight hopefully.


crader said:
I'm back :)
Click to expand...
Glad to have you back ma'am :)

SilentBob187 said:
Any pics of that power rack yet? Updates!!
Click to expand...
Yesss actually...I will get that on photobucket and post it now.

Bnatural said:
Yessir, because if its less than 85in, I can get one, most are not that short
Click to expand...

It is in fact less. I fit it in the minivan.
 
B]



I have better pics, but I cant seem to find them on the comp right now
 
Bnatural said:
so you are SURE it's less than 85 in?
Also I see a lat tower? is that plate loaded or does it come with a stack?
Cost?
Not trying to dig here, just would like one in my basement too :)
Click to expand...

its plate loaded, and I couldnt honestly tell you cost because I got it used on craigslist.
 
Day 20
quickies in the gym.​

Summary
So I worked some hours in the gym Monday night and I had one PT client so that left 4 other hours of downtime to do practically nothing....so I had a short session to fill some time :). Nothing crazy extensive...just to get some blood flowing and working around me.


Session
Opening Stretches
Muscle Snatch
4 sets x 6 reps x Bar
Reformer Rebounding
2 sets x 12 reps x 3 bands
Medball Chest Pass
1 set x 15 reps
Medball Overhead Pass
1 set x 15 reps
Machine Chest/Back Row
2 sets x 8 reps x 90lbs
Closing Stretches


Nutrition
I dont have a written recollection, but I will be changing that very soon. I want to start keeping EXACT track of this for the last week and a half or so of the log.

Alpha Male
I took 2 pills in the morning with a diet mtn dew and I took 1 pill in the afternoon with a cup of coffee.

Other Supplementation
Nothing but the Alpha.

Fun Lovin's

this guy is freaking hilarious.
 
Days 21+22+24
life as we know it.​

Summary
Im catching this damn thing up if it kills me :). I was going to last night but I was so wrecked that I fell asleep on the livingroom floor around 8pm. I was up at 11pm with the baby already lol.

Tuesday was KB class. I only participated with the first class because my knee was bothering me a bit but I worked hard during that class. I'm glad I pushed myself at 6pm, but i'm equally glad I didn't go for it at 7pm.

Wednesday I did some small session in the gym during my gym hours. It wasn't much...but it was something. I have been getting comments about how I look like i'm defining and Meghan said "you can tell you've been changing things" lol. thanks T2 ;)

Thu was off!

Friday I got to the gym 30 mins early so I could squeeze in a session before I began working. Im so happy I remembered to bring my protein to the gym or I would have been severely pissed. The panini shop/smoothie bar inside the gym was closed for the day and after this session (even though short as hell), I felt famished like a mudda!


Session(s)
**Tuesday**
Opening Stretches
32kg Kettlebell Swings
4 sets x 15 reps
24kg Kettlebell Long Cycle *Clean and Jerk*
4 sets x 8 reps
24kg Kettlebell Snatch
4 sets x 8 reps
16kg KB Bottoms up Curl
6 reps x longest time
24kg one arm squat
4 sets x 6 reps
tables/bridges
3 sets x 30 secs
Planks/Horse/Superman
2 sets x 30 secs
Closing Stretches

**Wednesday**
Opening Stretches
Triceps pulldown
2 sets x 8 reps x 80lbs
1 set x 8 reps x 90lbs
1 set x 8 reps x 100lbs
Chest Row with Resistance
2 sets x 8 reps x 90lbs
1 set x 8 reps x 100lbs
1 set x 6 reps x 120lbs
Medball Chest Pass
2 sets x 25 reps x 4kg
Medball Overhead Pass
2 sets x 25 reps x 4kg
Spider Lunges
3 sets x 15 yards
closing stretches

**Friday**
Opening Stretches
Muscle Snatch
2 sets x 6 reps x bar
Power Clean to Press
2 sets x 6 reps x 100lbs
2 sets x 6 reps x 120lbs
Power Snatch
2 sets x 6 reps x 100lbs
2 sets x 6 reps x 120lbs
Overhead Triceps Extension
2 sets x 8 reps x 70lbs
Closing Stretches



Nutrition
To tally all the days together is bananas. I will keep track today hopefully and try to get a fitday.com reading of exact cals and such. as it stands (I checked the other day), according to my basal metabolic rate I should be consuming 3466 cals for matinence lol. Thats ridiculous.


Other Supplementation
I used Oep with some doses...but now i'm out. I have some more on the way because Casey Bard is a sexy b1tch and loves my body, but as of right now I dont have any.

Fun Lovin's
Oh yess...some Agnostic Front to get the party jumpin!


Oh yesss...some fine arse to keep it jumpin!
Invalid Link Removed
 
Days 27+28+29
backtracker.​

Summary
So again, i've fallen behind logging. Its not that im not keeping track in real life and not getting some sessions in here and there, i just havent had the time to get back home and get it on the computer before all my responsibilities at home kick in. I'd love to get some time to update. Speaking of, I traded with Sir DAdams for another bottle of Alpha...so the Alpha log i'm running will be carrying on! I am also going to begin another log (yes....my 3rd simultaneous log) because I am going to run "Prime" by USPlabs for all my buddies at that company and whoever wants to follow. I will be adding random samples and such as I go (anabolic pump, Oep, Jack3d, etc.) and I will also be using in conjunction with Alpha T2, and Citruvol Ultra! its going to be SICK!

so Day 27 was some work in the gym before I had to get started at work. Mostly just some tri's/back type work. It was a short session, but a nice one.

Day 28 was a "buddy" PT session with 2 of my clients where I got involved the entire session. This was maybe a mistake because I personally didn't stretch as well as I should have and ended up pulling something in my hamstring while running hill sprints. The hill was real intense and I told my clients they could stop running it as soon as one of them could beat me up ;). It took them til I was injured and hobbling...and even then I still tried to win.

Day 29 was a KB class day...but I went fairly light because of the injury I sustained the day before. Once I woke up the day after KB my hamstring felt fine...but since then (2 days ago) I have felt an odd (and intense) pain under my rib cage on the right side of my body. If it lasts another day, i'll be going to the doctor. For now i'm going to consider it either a muscle pull or a gas bubble and move forward with life.


Session(s)
**Day 27**
Opening Stretches
Muscle Snatch
2 sets x 6 reps x Bar
Close Grip Bench
4 sets x 25 reps x Bar
Standing Machine Row
1 sets x 8 reps x 80lbs
1 set x 8 reps x 90lbs
1 set x 8 reps x 110lbs
1 set x 8 reps x 120lbs
Triceps Pulldown
1 sets x 8 reps x 70lbs
1 set x 8 reps x 80lbs
1 set x 8 reps x 90lbs
1 set x 8 reps x 110lbs
Standing Cable Crossover
4 sets x 8 reps x Stacks set to "4"
Heavy bag
2 rounds x 3 mins.
Muscle Snatch
2 sets x 6 reps x Bar
Closing Stretches

**Day 28**
Opening Stretches
5kg MedBall Chest Pass
1 set x 25 reps
5kg MedBall Overhead Pass
1 set x 25 reps
Medball Walking Chest Pass
1 set x 25 reps *ea side*
Medball Walking Overhead Pass
1 set x 25 reps *ea side*
Medball Side Shovel Pass
1 set x 25 reps *ea side*
Medball Scoop and Toss
1 set x 25 reps
Jumprope
2 sets x 3 mins
Hill Sprints
somewhere between 20 and 40 sprints
Bear Crawls
2 set x 15 yds
Spider Lunges
2 set x 15 yards
closing stretches

**Day 29**
Opening Stretches
32kg Kettlebell Swing
4 sets x 15 reps
24kg Kettlebell Long Cycle
2 sets x 8 reps
24kg Kettlebell one leg row
2 sets x 6 reps - left
2 sets x 6 reps - right
16kg Kettlebell bottoms up curl
2 sets x 6 reps x longest possible hold
16kg Kettlebell Snatch
2 sets x 10 reps
Tables/Bridges/Planks
3 set x 30 sec hold
Closing Stretches



Nutrition
my food intake hasn't been the best...i have to say that. Im not cheating BAD....but I haven't held on like I should. I've fixed that now and back on the right track.


Fun Lovin's
This song is ridiculously good.


whether you like or dislike her....Britney is hot.
Invalid Link Removed
 
8/31/10 - 9/1/10
bells tuesday, gym wednesday.​

Summary
Had a few good days here so i'm hyped. Ive had a lot of little injuries lately whether they be a stupid hamstring pull, prolonged soreness, or my left arm injury thats finally going away. I felt very good both of these days and on tuesday it showed through. Wednesday was more of a day to just get some work done with my body. I will try and get some in tonight too when i'm working at the gym.


Session(s)
**Bells**
Opening Stretches
32kg Kettlebell Swing
6 sets x 15 reps
24kg Kettlebell Long Cycle
8 sets x 8 reps
24kg Kettlebell one leg row
2 sets x 6 reps - left
2 sets x 6 reps - right
24kg Kettlebell Snatch
4 sets x 8 reps
32kg Kettlebell clean
2 sets x 10 reps
32kg Kettlebell one arm squat
4 sets x 8 reps
24kg Kettlebell jerk/jerk/squat
4 sets x 6 reps
Tables/Bridges/Planks
3 set x 30 sec hold
Closing Stretches



**Gym**
Opening Stretches
Muscle Snatch
2 sets x 6 reps x Bar
Weighted Row on Swiss Ball
4 sets x 10 reps x 112.5lbs
Dumbbell Supinating Curl
2 sets x 8 reps x 40lb DB's
Standing Curl
4 sets x 10 reps x 100lbs
Hanging Leg Raises
1 set x 6 reps
Closing Stretches


Nutrition
The 1st day was still a bit shaky rolling in but yesterday was on point. I am going to change it up even a bit more so that my heavier carb days are when I lift and on no lift days i'm going to try for just fruit/veggie carb intake. I have 2 tubs of protein on the way right now so that will help since I am once again just about out of protein at the house. I will probably take 1 tub with me to the gym so I have a constant source of energy there.

Prime/Alpha/Citruvol
Well I didnt think i'd see Prime come through just yet, and i'm probably right. I felt stronger on my KB day, but it could also be from just feeling 100% for the first time in a long time also. I didn't feel as strong yesterday so i'm going to chalk day 1 up to more of a placebo type effect than anything.

The Citruvol is giving fun pumps already so hopefully that continues on real well. I used to love the original Citruvol but this Ultra version with the added BA is really nice.

Alpha is still in there doing it's thing for me. I am really enjoying it so far and I hope to really blast some fat this month.

Fun Lovin's
This guy is repping with a 60kg bell. Do you know how heavy that is?! lol.


Halloween is almost here!!
Invalid Link Removed
 
crader said:
Looks like you are doing great! Hows the new baby and the others doing?
Click to expand...

im finally getting back into it piece by piece. the gym I am doing PT and KB classes at allows me to get workouts in when it's slow or if I get there early....so i've been catching up that way mostly.

Everyone is doing well :)....how about you guys?
 
9/2/10
lazy legs.​

Summary
Well I wanted to work legs tonight being as how for one reason or another there is NO ONE at my gym right now, but my left knee is being a jerk. Rather than work them with heavy weight, I decided to do a bit of a cardio circuit to work them out. Cardio with the combo of Prime/Citruvol Ultra/Alpha T2 is ridiculous. I felt like I could go forever, my body temp was WAYY up *I also used an Oep*, and I was getting pump feelings in my legs during CARDIO. Not weights....CARDIO. I couldnt believe it! Definitely a nice session that only demanded about 30 mins of my time.

Remember as I list the session....it was all a circuit.

Session(s)
Opening Stretches
32kg Kettlebell Swing
3 sets x 12 reps
Elliptical Cross Trainer
3 sets x 1.5 mins - forward
3 sets x 1.5 mins - backwards
Hanging Leg Raises
3 sets x 6 reps
Roundhouse Kicks
3 sets x 10 reps - left
3 sets x 10 reps - right
High Knee Strikes
3 sets x 10 reps - left
3 sets x 10 reps - right
Closing Stretches


Nutrition
I did well today except my carbs were slightly high. I had a few bananas and I had a marble rye bagel with egg whites and veggies on it this morning. Otherwise clean as a whistle and with a LOT of water intake as well.

Prime/Alpha/Citruvol
Again i'm not so sure that I can feel Prime working yet...but i'm hyped for the arrival. I can't wait for the added strength aspect and from what I hear (as if I needed it) your libido goes a bit nuts as well.

Citruvol shocked the crap out of me today. To be pumping in my legs during a bout of cardio activity is downright silly. Remind me not to use it before tennis/soccer haha.

Alpha (with an Oep kick today) is treating me well. I feel a real nice month coming on here :)

Fun Lovin's
Nothing to note tonight.
 
crader said:
Lol poor Megan, are you going to have a Prime baby!!
Click to expand...

lol something like that


yeah she's fairly miserable right now. not because she's with the kids or anything, but she wants to work 2-3 days a week while I watch the kids so I guess we'll see
 
9/7/10
a bell of anger.​

Summary
I had a brother named Michael who was born mentally challenged with Cerberal Palsy. I was 5 years older than him and when I was young, I didnt really understand the whole situation all that well really....so I just kind of went along with the flow. The doctors said that Michael would probably not live past the age of 14. Michael lived to be 17...which was 6 years ago, when he passed. The 7th (day of this update) would have been his 23rd birthday. I tortured my classes with the bells...and I tortured myself. SO much so, that 2 days later (today) I am still a bit sore.

Session(s)
Opening Stretches
32kg Kettlebell Swing
4 sets x 15 reps
24kg KB Snatch
4 sets x 6 reps - ea. arm
24kg KB Squat to press
4 sets x 8 reps
32kg KB Long Cycle
4 sets x 6 reps - ea. arm
24kg KB Turkish Getup
2 sets x 3 reps
24kg Kettlebell push press
4 sets x 6 reps
32kg Kettlebell Squat with 30 sec static hold
4 sets
Closing Stretches

**Consider that Doubled as I made the 2nd class work the same way as the 1st class**


Nutrition
I dont even recall to be honest.

Prime/Alpha/Citruvol
I think I may feel Prime kicking in a bit now. Again it may be too soon to say....but I felt good. Real good.

C-vol is still kickin some arse like whoa. My endurance is now going up and the pumps are on the money.

Alpha (with an Oep kick today again) is awesome. thats all I can say...sheer awesomeness.

Fun Lovin's
Most people don't even know this band ever existed...and they're amazing.
 
9/9/10
you're....DEAD.​

Summary
I haven't had a chance to deadlift in a long time. I mean....a long time. Upwards of 3 months, if not longer. I wanted to smash that record tonight and go ahead and get some DL's in. Once I got 1 set in....I decided I wanted to find out where I am on DL's strength wise. The number is novice for most....but after not doing a single DL for over 3 months, i'm happy with the results!

ended up being a short session...but productive.

Session(s)
Opening Stretches
Elliptical
5 mins
Deadlift
135 x 6
185 x 6
225 x 6
275 x 3
300 x 1
320 x 1
350 x 1
Leg Extension
60 x 8
70 x 8
80 x 6
80 x 6
90 x 6
Closing Stretches


Nutrition
I ate poorly this morning but made up for it as the day went on. I think I ended right around where I always do on a normal day. No harm, no foul.

Prime/Alpha/Citruvol
I feel Prime is coming into it's own at this point. I hope it's not though....because then when it does I will really be blown away, haha. We shall see. I am going to try and find someone to trade with so I can get a 2nd bottle and keep this thing going.

c-vol is my homie....thats all I can say.

I only took 1 dose of Alpha today, but I took 1 dose of Oep with it....and it was friggen rad as usual :)

Fun Lovin's
yes.
 
9/14/10
BELL-erina.​

Summary
So with my 6pm class I only had time to instruct because I had 2 new clients and had to make sure their form was tight so they weren't going to get injured. I cant stand trainers that don't pay full attention to the health of their clients. With that said, I made the 7pm class intense and worked alongside the entire time since those are my advanced pupils who don't need much tutoring.

Session(s)
Opening Stretches
32kg Kettlebell Swing
4 sets x 15 reps
32kg Kettlebell Jerks
4 sets x 12 reps *ea arm*
32kg Kettlebell inverted squat with static hold
4 sets x 1 rep x 30 seconds
24 kg Kettlebell Squat with Overhead Press
4 sets x 8 reps
Tables/Bridges
2 sets x 45 seconds
planks/superman/paratrooper
2 sets x 30 seconds
Closing Stretches


Nutrition
Spot on....which lately is a rarity. I feel bad for the T2 because my diet has sucked buns so I havent much done it's justice. Im working hard on it..but poor sleep and getting up all night long with my various children have just made it harder and harder to stay on point.

Prime/Alpha/Citruvol
Prime didn't have me feeling strong today...but I dont expect it to be a miracle worker either. There will always be off days.

Citruvol is still pumpin me out like whoa.

Alpha is working hard...I just have to work hard back.

Fun Lovin's
On to glory and victory sons of Notre Dame!
 
9/17/10
a quickie baby!​

Summary
I only had about 30 mins to get a session in tonight, so I figured i'd make the most of my time and turn it into a power circuit session. I began with a cardio warmup and then jumped right into a 4 movement circuit before some end stretching. Let me tell you something...I have literally never in my life had a pump like this in my biceps. Citruvol/Prime/Alpha/Oep pre w/o made me feel AMAZING today.

Session(s)
Opening Stretches
Elliptical
2.5 mins forward
2.5 mins backwards
Power Clean to Split Jerk
3 sets x 6 reps x 135lbs
EZ Preacher Curls
3 sets x 6 reps x 50lbs
Triceps Rope Pulldown
3 sets x 6 reps x 120lbs
DB Curls
3 sets x 6 reps x 60lbs
Muscle Snatch
1 set x 6 reps x bar
Closing Stretches


Nutrition
I was on point today and even lowered carbs significantly. I ate a good deal of lean steak/turkey breast/ham....but carbs were low. It was a good day.

Prime/Alpha/Citruvol
Prime had me feeling nice today. PS - My buddy JJ is sending me 1.5 more bottles so this log will carry on far longer than expected!!

Citruvol gave me the sickest pump of my life today. Its been 3 hours since I lifted and i'm still pumping.

Alpha is my homie.

Fun Lovin's
so good.
 
9/20/10

No real update for the day except to add that I got to hit some tennis for about an hour while the brakes/rotors were being done on my car. I hit like poop...but I was on my horse and tracking down just about everything. Felt great to hit.
 
Just dropping by to say hey more or less Papa Deuce! :). Get doing what you do my friend.

Cheers!:cheers:

-Sean-
 
9/29/10
what a crappy logger!​

Summary
Okay so it turns out that I suck at updating. I've been so outrageously busy with my multiple jobs, my repping responsibilities, and promotion for my old and new KB classes...it's been tough to get time to get logging in. I have literally 5 days worth of updating to post on. I am going to put all 5 into this update that way it's easily readable and takes less than 2 days to post it all up.

Session
***9/21/10***
Opening Stretches
32kg Kettlebell Swings
6 sets x 15 reps
24kg Kettlebell Snatch
8 sets x 8 reps
24Kg Kettlebell Long Cycle
8 sets x 6 reps
24kg Kettlebell Squat with 30 sec Pause last rep
8 sets x 6 reps
16kg Kettlebell Core Cycle
1 sets x 3 mins
Planks/Horse/superman
2 sets x 30 secs ea.
Closing Stretches

***9/23/10***
Opening Stretches
BB Power Snatch
3 sets x 8 reps x 135lbs
DB Flat Bench Press
4 sets x 8 reps x 60lb DB's
Standing Chest Row
4 sets x 8 reps x 120lbs
DB Incline Bench Press
3 sets x 8 reps x 60lb DB's
Lat Pulldown on Swiss Ball
3 sets x 8 reps x 132lbs
Muscle Snatch
2 sets x 6 reps x Bar
Closing Stretches


***9/28/10***
Opening Stretches
32kg Kettlebell Swings
6 sets x 15 reps
24kg Kettlebell Snatch
8 sets x 8 reps
24Kg Kettlebell Long Cycle
8 sets x 6 reps
24kg Kettlebell Squat with 30 sec Pause last rep
8 sets x 6 reps
16kg Kettlebell Core Cycle
1 sets x 3 mins
Planks/Horse/superman
2 sets x 30 secs ea.
Closing Stretches


***9/29/10***
Opening Stretches
5kg MedBall Chest Toss
24 reps
5kg MedBall Overhead Pass
24 reps
5kg MedBall Walking Chest Pass
24 reps
5kg MedBall Walking Overhead Pass
24 reps
Renegade Gassers
4 sets x full circuit
Basepath jogs/sprints
2 sets x circuit
Basepath circuit with full field Indian Sprint
1 circuit
Closing Stretches



Nutrition
Its been on and off. I swore off quite a few items about a week ago and i've done well so far. We'll see how that goes :)

Prime/Alpha/Citruvol
Prime has hit its stride. I feel stronger ALL the time. Im not sure if it's Prime alone or a mix with Citruvol Ultra....but my muscles are full pretty much all day everyday. My lady mentioned the other day how hard my arm felt haha.

Citruvols endurance and pumps are nothing short of miraculous. I cant say enough about this product.

Alpha is awesome. I notice when I don't use it that I should have, haha. I miss days here and there and missing Alpha SUX

Fun Lovin's
na na na na....na na na na....hey hey hey, you suck! Yanks in, Tampa in, Sox....golf course.
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