A New Breed of Beast

Going to have to make this a quick one. I need a nap before work tonight and have a callback for a film first thing tomorrow.

Hack Squats Standing Calf Raise
machinex10 warm up
2 platesx10 warm up
3 platesx10 warm up
4 platesx8 / 135x10
4 platesx8 / 135x10
4 platesx10 Parallell / 135x10
Hack Squats have been killing my knees lately and today was the worst by far. I did parallel squats for the last set and frankly it sucked. My knees didn't hurt, but I had little to no activation of my glutes and hams in the move. I just hate parallel squats. I'm hopefully switching to front squats or just higher rep squats next week.

Leg Press Leg Press Calf Raise
655x10 / 530x10
655x10 / 530x10
655x10 / 530x10

Leg Extensions / Leg Curls
180x12 / 110x10
180x12 / 110x12
180x12 / 110x11

Skull Crushers DB Curls
65x10 / 35x10
65x10 / 35x10
65x10 / 35x10

Cut Diet begins again on Monday. I can't wait to get shredded again. I'm at around 7%BF and feel freakin' obese. This was a great month of mass gains though. I'll take a little bodyfat to gain some muscle.
__________________
 
Here's this week's stats and pics.

Last week's weight 186
This week 187
Last week's BF% 6.7
This week 6.7

And just for comparison, last time I was at 187 was the end of week 3 of my first Cut Diet and on that week I weighed 187 at 8.4% BF.

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Here's Monday's new routine. Cut Diet began today.

BB Bench
135x10 warm up
185x6 warm up
205x6
210x5
210x4

Bent Over Rows
135x10 warm up
225x5
225x6
225x6

BB Military Press
105x6 warm up
115x6
120x6
120x5

BB Shrugs
275x6
275x6
275x6

Decline CG Bench
175x6
175x6
180x6
All flat benches were being used, so I did declines. Felt great, might do all of my CG Presses on it.

BB Curl
105x6
105x6
95x6

Workout was great. I raced through it. All rest times were very short. Pump was incredible.

After work I went in and did my cardio 30 minutes on the treadmill at various inclines and 10 minutes on the recumbant bike.
 
Here's today's Leg workout. My sleep has been off over the past 2 days, but once it was time to go to work it was ON!!!

Sqauts
135x10 warm up
185x5 warm up
225x5 warm up
235x5
240x5
240x5
The pounds were a bit lower today, but my form and time under tension was much improved. I already squat pretty damn deep, but today I was able to go deeper and sit in the hole for a bit before coming up. I used MUCH LESS back in the movement. I was also able to concentrate on evening out the force between my left and right leg.

Seated Calf Raises
180x6
180x5
180x4
These were nice and slow with an extreme stretch. Minmal time between sets.

SLDL
295x6
295x5
295x5

Walking DB Lunges
30x20 steps
35x20 steps
40x20 steps
I will go heavier with these next week. I haven't done these with DB's in a long time.

Since I had already taken my Dialene4 with breakfast to kickstart my day, I only took 2g of Alcalean, then did a round of mandatory poses focusing on squeezing my legs, and followed with 30 mins at 20 incline speed 4 on the treadmill. Later tonight I will take some D4 and either go back on the treadmill, or if it cools down some take my dog for a walk.

I may be crazy, but I LOVE contest prep.

TIME TO GET SHREDDED
 
Here's Thursday's workout.

I strated using Primal EAA/Xtend for my workout nutrition today. The biggest thing I noticed was how much more refreshing this combo is than the Substance/Xtend. I was doing various most musculars and each side chest between all sets of pec work. I found a great way to get even more contraction on my side chest shot today. Again going in to a show, I might not be the largest onstage, so I have to make myself look bigger.

Incline BB Press
135x10 warm up
175x10
175x7
175x5
Not too happy with these numbers. Next time I'll decrease the weight for the sets and be sure to get in 8-10 reps. My lower pecs really took off last month, so I need to make sure my upper keeps pace.

Hammer Strength Bench Press
80x10
80x8
80x7.5
I had my first refeed last night and after these my chest was SWOLLEN and STRIATED. Nothing like a good refeed to get a great pump and extra motivation on chest day.

Incline DB Flys
45x10
45x10
45x10

DB Lateral Raises
30x10
30x10
30x10

1 Arm Cable Laterals
30x10
30x10
30x10
Delts were on FIRE and CAPPED. In just 5 weeks, I already have a better shape for my most muscular poses. Thanks, Derek.

Seated DB Shrugs
90x10
90x10
90x10
Kept these nice and slow. Great range of motion and sqeeze.

Smith Machine Shrugs
315x10
315x10
315x9
Used a wider grip on these to hit my outer traps. Even though I'm dieting now, gotta get THICK.

Then I took 4 Alcalean and 2 Yohimbine HCL (I had already taken my D4 when I woke up) and did a round of mandatory poses while waiting for this to kick in. After that it was 30 minutes on the treadmill at 21 incline and 4 speed. This new Stubborn Fat Stack ROCKS. Cardio was a breeze and when it was over I actually wanted to do more. the thermal effect lasted quite a while after my workout as well.

A couple of hours ago I drank 4 scoops Xtend and took 3 Dialene4, 4 Alcalean and 2 Yohimbine HCL and the took my dog for a 45 minute walk.
 
Here's Friday's workout. I forgot my log book and ended up doing a couple of exercises out of order. Between sets I would do front lat spreads, front DBL bi's, and side tri poses.

Wide Grip Pullups
9
8
7.5
I haven't done these in probably 20 weeks. It is SO GOOD to be doing them again. Although I couldn't do many, they felt great.

Close Parallel Grip Lat Pulldowns
170x10
170x10
170x10
Huge pump at this point which surprised me since my last refeed was on Wednesday night. My back, delts, and arms were swollen and it just got better from there.

1 Arm DB Rows
80x10
80x10
80x10

Medium Parallel Grip Seated Cable Rows
180x10
180x10
180x10
I should have done these before the 1 arm rows.

DB Curls
35x10
35x10
35x10

Skull Crushers
65x10
75x10
75x10
My arms were feeling lioke they were about to to pop.

Rope Cable Curls
70x12
80x12
80x12
I grip the rope almost at the end and hold it as though it were a barbell. This forces me to grip tight with my pinkies and ring fingers and give me extra tension on my bi's

VBar Triceps Pressdown
170x12
170x12
170x12
Felt amazing and had a WICKED PUMP.

Then I took 4 Alcalean, 3 Dialene4, and 2 Yohimbine HCL. I did a round of mandatory poses while allowing these to kick in. Then it was 40 minutes at 21 incline and a speed of 4 on the treadmill. Burned over 750 calories and felt GREAT.
 
Here's Saturday's workout. Derek set me up with a killer leg hypertrophy day. I almost threw up today for the first time since I was doing his lower body giant sets back in February. Damn did it feel good.

Front Squats
115x15 warmup
125x15
125x15
125x13
I had been doing Hack Squats for my hypertrophy day, but they were killing my knees, so I asked Derek if I could replace them with Front Squats. Be careful what you wish for. Today I found out that high rep Front Squats BURN and BURN. My quads were on fire, SWOLLEN, and nearly cramping after the second set. To steal a phrase fro RC, and Marc, Yeah Buddy!!!

Leg Press
585x15
585x15
585x14
Between the second and third set is when I thought I was going to puke.

Leg Extensions
150x15
140x12
130x13
These were a B*TCH today. It's as though my nerves were shot from the 1st two exercises.

Leg Curls
80x15
80x15
80x15
I did these leaning on my elbows so that my body was almost upright. Much more tension on the hammies.

Standing Calf Raise
90x12
90x12
90x12
I didn't have very much strength on these today. Kinda sucked, but I'll pile on some more pounds next time.

Seated Calf Raise
90x15
110x15
120x15

Then I took 4 Aclalean, 3 Dialene4, and 2 Yohimbine HCL. I did a round of mandatory poses. Squeezed the legs hard. Followed by 30 minutes at 21 incline and speed 4 on the Treadmill. Got a good sweat.

I'm goingto be looking forward to Saturday's training. I've got to add some more pounds on the front squats, but Damn I love that burn.

I'm going to go up to 3 Yohimbine HCL next week and see how my body reacts.
I'm just now finishing my second refeed of the week. I'll have some stats and pics later tonight. Gotta get some sleep soon.
 
Alright, here's this week's stats and pics.

Last week's weight 187
This week 187.5
Last week's BF% 6.7
This week 6.4

I think the increase in wiehgt might be due to the fact that my body had not eliminated my carb meal from th night before. I had a couple of days last week where my carbs were lower than they should have been. Some crazy personal things came up, and I had to rely heavily on WPI and PB for some meals.

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Here's Monday's workout. I was pressed for time as I am on 99% of my Monday's, so I supersetted my CG Bench and BB Curls.

BB Bench
135x10 warm up
185x6 warm up
210x6
210x6
210x5

BB Bent Over Rows
135x10 warmup
225x6
225x6
225x6

Standing BB Military Press
115x6
125x6
125x5.5

BB Shrugs
275x6
280x6
280x6

Decline CG Bench / BB Curls
185x6 / 95x6
185x6 / 95x6
185x6 / 95x6
Great Workout. My Strength is still consistent which is something that did not happen on my last Cut Diet. I also wasn't using Glutamine (Glutaform) for the first 4 weeks of that Cut. My pump was sick which surprised me, since my refeed was Saturday night/Sunday morning. (I work graveyard shift on the weekend) I am wondering if the Primal EAA has anything to do with it. Xtend/Primal EAA is much easier for me to drink than Substance/Xtend was and more importantly doesn't bloat me at all.

After work I took the Stubborn Fat Stack, 4Acalean/3Dialene4/3Yohimbine HCL. Then I ended up doing 40 minutes on the treadmil at the usual 21 incline and 4 speed. I say ended up doing, because The SFS had quite the euphoric effect now that I'm using 3 Yohimbine and I didn't want to get off the treadmill. I was feeling good and even enjoying the cheezy reality TV I had on to help pass the time.

And on another note, I finally saw a doctor today. I have not 1, not 2, but 3 hernias. He said I probably was born with them and would have never known unless I became I bodybuilder. The good news is surgery is usually not reccomended unless someone is in pain. I just have to be carefull while leg pressing. Not a problem for me because I don't leg press very deeply to protect my back. I also need to be careful while squatting. And I have too make sure my diet doesn't get me constipated. Looks like I'll have to get in all of my veggie portions and keep the almonds to a minimum. I also should only do upper ab work, which I will keep to a minimum and decide how much I need once my BF% drops and I can see how they look.

Best diagnosis I could hope for, so I'm happy. They haven't slowed me down yet, and I don't expect them to. Because It's Time to Get F'N SHREDDED!!!

He did suggest I go to a surgical specialist for another opinion, which I will some time in the next coulple of months.
 
Here's today's workout so far

Squats
135x10 warmup
185x6 warm up
225x6
225x6
225x5
Ok, so now that I know what's going on I was hyper sensative today and probably psyched my self out on squats. Although the pounds were lower, my form was MUCH improved as wel as continous tension. Today my ass was truly touching my ankles while squatting.

Seated Calf Raises
180x6
180x6
180x6

SLDL
305x6
305x6
305x6
These were wicked today and had me happily walking funny between sets.

Walking DB Lunges
40x20 steps
45x20
45x20

These blew my quads up like a balloon. Had great stimulation in the hams and glutes as well. Next week I will go heavier.

Then I took my Stubborn Fat Stack (glad Marc shares his secrets) Did a round of mandatories. My friend and soon to be BB.com transformation of the week winner, Nathan was in today, so he was able to help guide me through my back poses. I'm not happy with the way I do my rear lat spread. Hardcore posing practice starts next week. The rear lat spread will be perfected.

Then I jumped on the treadmill for 30 mins at 21 incline and 4 speed. I really focused on my hams during this. Need that DEEP separation.

I also did 1 60 to 70 yard sprint just a bit ago, because some a$$hole decided it would be cute to open my side gate. I didn't know this when I let my dog out and she decided to check out the neighborhood and thought we were playing once I found her. Sprint felt great though Nothing like a random pitbull wandering down the street. Look like it's time to buy some locks.

If it cools down tonight I'll walk Red for about 30-45 minutes, if not it's back on the treadmill later. Either way I'll take a second dose of the SFS.
 
I finished last night off by walking my dog, Red, for about 40-45 minutes. Between the heat and the Stubborn Fat Stack, I worked up quite a sweat. I make sure to walk her where there are many hills. Sometimes ziz zagging through different blocks to get even more hill climbing.

I woke today and drank my Xtend/Primal EAA/Glutaform/Beta-Alanine cocktail. And with it took the SFS, 2 Anagen/2Fenotest, 3 Cissus (my right knee was hurting a bit last night), 1 phosphatyl serine, and my multi. Then went to the gym and did 45 minutes at 21 incline speed 4 on the treadmill. Burned around 875 calories and drank 6 scoops of Xtend the whole time.

On Mondays and Wednesdays I'm cramped for time between the gym and work, so I ate 2 1/4 tblsp of natty pb and drank 2 1/4 scoops of Substance (yes, you can still find it online). I took 1 Sesamin and 2 fish oil with my WPI.
This is of course not ideal while on the Cut Diet. I didn't get my veggies, and drank most of my meal. It is more effective than my last Cut Diet, but I must rearrange my schedule so that I can wake up earlier on these days and hit the gym; leaving more than 35 minutes to get from the gym to on the floor at the restaurant.

Meal 2
4oz Tilapia
4oz Avacado
1 1/2 cup Asparagus
6.5oz Grapefruit
Mrs. Dash Hot and Spicy Seasoning (I've switched from Frank's Red Hot for less sodium)
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tilapia/Tuna Steak Mixture
4oz Avacado
1 1/2 cup Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
2 1/4 Scoops Substance+1 scoop Glutaform= 1/4 tblspn PB mixed into thick pudding
1 1/2 cup Green Beans
2 Max CLA
Stubborn Fat Stack
2 Anagen/2 Fenotest

My final 2 meals will be the same portions using Tilapia, Avacado, Spinach, and Grapefruit. Sesamin and fish oil with meal 5, and 2
Max CLA/2 Anagen/2 Fenotest with meal 6.

Then before bed will be my 2 scoops Xtend/1 scoop Glutaform/2 scoops NitroCharge/2 scoops Beta-Alanine cocktail with 3 ZMA and 3 Cissus.

Thought for today:
The war is with myself. It's with that voice that tells me I can't get10 reps. The voice that tell's me it's OK to talk to people between sets. That voice that tells me I'm looking fine, no need to measure that or do the evening cardio.

The war is not with the Iron, rather waged on a field of it. Iron is my ally, nutitrion my support as I win this war and sculpt my masterpiece.
 
Here's Thursday's recap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
The last 5 listed are for immune support. With the lower BF and intense training combined with working around a lot of cigarette smoke, I need to keep my immune system high. When most people get colds. I get a bit of a stuffy nose.

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
4 Alcalean
2g Vitamin C

Meal 1
2 1/4 scoops Sustance
2 1/4 tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil
WPI and PB were blended into a thick pudding and eaten before the grapefruit due to lack of fiberous veggies to controll carb digestion. I only had 1/2 an hour between workout and my massage appointment. Again this is not optimum, but much better than my last prep.

Meal 2
12 Egg Whites
4oz Avacado
2.33 cups Spinach
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz grilled Tuna Steak
4oz Avacado
8oz Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest
The asparagus in this meal was a little light, but the Dr. said due to my hernias that I not get too full or bloated. The only place I will EVER cut portions is from carbs.

Meal 4
2.25 scoops Substance
2.25 scoops PB
8oz Asparagus
6.5oz Grapefruit
2 Max CLA

Pre Cardio
4 Alcalean
3 Yohimbine HCL
2 scoops Xtend

Meal 5 (which I'm eating while I type)
7oz Tuna/Tilapia
3.3oz Avacado
6 Almonds
187g Green Beans
6.5 oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6 will be
7oz packaged Tuna
40z Avacado
2.33 cups Spinch
Topped with Waldens Farms Sundried Tomato Dressing
2 Max CLA
2 Anagen/2 Fenotest

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Today Freakin' Rocked!!! The whole workout felt great. My pump was insane and I haven't had a refeed since Tuesday night. I hit side chests and most musculars between Chest sets. Side tris and rear dbl bis for delts sets. Then most musculars for traps sets. As the workout went on it just got more and more intense. Rest times got shorter and shorter.

Warm up
Internal and external rotator cuff DB exercises

Incline BB Press
135x10 warm up
175x10
165x10
155x8
These have a tendancy to bother my left shoulder, so I have stopped lowering the bar all the way to my collar bone, but my elbow still go below parallel and get a good stretch.

HammerStrength Bench Press
80x8
80x6.5
75x7
Not that happy with these. Part of it could be the lose rest time. Last prep my presses suffered pound wise. I don't think it's my pecs, though. I think it has more to do with my shoulders.

Incline DB Flys
35x10 warm up
45x10
45x10
45x10
This is where things kicked into high gear. Had cable-like striations across my chest during side chest shots which got me amped up.

Lateral DB Raises
30x10
30x10
30x10
I will finally go heavier on these next week, but if my form suffers I'll go back to the 30's.

1 Arm Cable Laterals
30x10
30x10
30x8

Seated DB Shrugs
90x10
90x10
90x10

Smith Machine Shrugs
315x10
315x8
315x9

Again a great day. I finished this workout in about 50 minutes. I loved the intensity. It was one of those days at the gym where everybody in there is busting their ass.

I ended up taking a long nap tonight. But still got in my cardio with Red Bud. We took a 45 minute walk through the hill if the hood.

Thought for the day:
Energy and intensity is contagious. Everyday I walk into the gym I want to infect it with focus and intensity. Training so fiercely that everyone gets caught up in it. I know when that guy is training. We all have them in our gyms. I'm thankful for him. I want to be him.
 
Here's Friday's recap. BTW, I'm eating my refeed while typing this, so sorry if Idon't share.

Diet and supps

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
11 Egg Whites
1 Whole Egg
3oz Avacado
2.33 cups Spinach
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
2.25 scoops Substance
2.25 scoops PB
1 1/2 cup Green Beans
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz Tuna
4oz Avacado
12oz Asparagus/Green Beans
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
2.25 scoops PB
6.5oz Grapefruit
2 Max CLA

Meal 5
7oz Tuna
4oz Avacado
12oz Asparagus/Green Beans
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6
1 1/2 cup Green Beans

1 cup Oatmeal Dry then cooked
3/4 tblsp honey
2 tblsp raisins
18 almonds

10oz sweet potatoe
2 tblsp PB

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal


Training
I did something today that I never do. I trained with my friend Nathan that Many of you will get to know, because he is going to be an upcoming BB.com Transformation of the week. In just over a year he lost 100 pounds and competed with me last June. He works hard and even added some deadlifts as a superset to our fist set of:
Wide Grip Pullups
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10
10
8

Close Paralell Grip Lat Pulldowns
170x10
180x10
180x7
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Medium Parallel Grip Low Row
180x10
180x10
180x10
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1 Arm DB Row
80x10
80x10
80x10

DB Curls
35x12
35x8
30x11

Skull Crushers
65x10
75x10
75x7

Cable Curls Superset Tricep Pressdown
80x12 / 170x12
80x12 / 170x12
80x12 / 170x11
We did this as a superset to finish off the workout with a huge pump
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We did the whole workout as a I go you go with no very little rest. Did the whole thing in under an hour; Popping front and rear lat spreads between stes and hitting the side tris. It was great to lift with Nate today. He works damn hard and is going to be a Monster next year at the Show Me Naturals.

Then I did a round of mandatories followed by 45 mins at 21 incline 4 speed on the treadmill burning 875 calories.

Thought for today:
Not much now except for Mmmmm oatmeal and raisins with honey. I love the Cut Diet.
 
Alright, here's saturdya's recap. It might not be as detailed due to it being a hectic day, but here we go. I must start off by saying it was a GREAT DAY. Exhausting, yes, but extremely productive.

Diet/supps
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25 scoops PB
9oz Grapefruit
99mg potasium
1 Sesamin
2 Fish oil
I added potasium to Saturday's supps after suffering through the mother of all leg cramps last week after getting off work. My Vastus medialis was cramped and spasmed forabout 5 minutes. I never want to feel that again.

Meal2
7oz Tuna
4oz Avacado
6oz Asparagus
6.5oz Grapefruit
2 Max Cla
2 Anagen/2 Fenotest

Meal 3
7oz Tuna
4oz Avacado
6oz Asparagus
6.5oz Grapefruit
99mg Potasium
1 Sesamin
2 Fish Oil
4 Alcalean
3 Yohimbine HCL
3 Dialene4
Taking the SFS helped me to be able to rock my whole night at work. It was BUSY and fast paced. I was all over the place, in a great mood, remembering everything I needed to, and not tired, angry, or stressed.

All through my 9 hours at work I was drinking n 12 scoops of Xtend in a gallon of water. I initially brought it to combat the oncoming DOMS from my leg workout and to help them recover. Luckily I did, because I had about 5 hours between meals. Not ideal, but I did not stress over it. I was too busy. Last prep I would have been flipping out because of the amount of time. But that stress is more catabolic than just the extended time. I was slamming Xtend all night anyway. Constant supply ob BCAA's to save my lean mass. As a wise man once said, "YEAH BUDDY"!!!

Meal 4
2.25 Scoops Substance
2.25 tblsp PB
6.5oz Grapefruit
2 Max CLA

Here is where I laid down for a nap which turned into a whole sleep session. Sometimes you've got to listen to your body. Mine said SLEEP and so I did. I woke up today refreshed and with no leg cramps or DOMS!!!!

Saturday's Training
Front Squats
115x15 warmup
125x15
125x15
125x15
My quads were cramping hard after the 2nd set. On Freakin fire. I got 2 more reps on my final set than lst week. It's all mental. The pain was there and I had to make it my freind. Form and bar control was improved and all reps were up and down with no pause a the top or bottom.

Leg Press
540x15
540x15
540x15
I could barely get into position for the first set, but after it was done some of the lactic acid had dissapated which was a welcome release. I lightened thes up from last week, becasue the doctor said this is a movement to be extra careful with due to my hernias. Pressure in the lower abdomin is not good at this time.

Leg Extentions super set Leg Curls
130x15 / 80x15
130x15 / 80x15
130x15 / 80x15
I did these as a super set to cut down on time. They killed my freind pain had returned. This is the point I had the wonderful leg day light headedness. Cramping was back. LOVIN IT. I think I'm going to super set all of my opposing isolation mves from now on. The pump is supreme.

Standing Calf Raise
90x15
90x15
90x15
These were difficult due to the cramping in my quads and hams from the last super set. Really targeted the outer calf

Seated Calf Raises
120x15
120x15
120x15

I made it. And in about 50 minutes This Workout had a nausea rating of 8.75 nice and queasy as well as light heaed. I read about a Polliquin routine that is designed to make you nautious so that the body will release more GH to counteract it. I don't know if it's true, but I just want to train as intensly as possible and not hold anything back.

Now it was time for 30 mins on the treadmil at 21 incline speed 3-3.5. Kept it slow and just wanted to get the acid out of my legs.

Thougth for the day:
Arnold in Pumping Iron said that a bodybuilder is only limited by their pain tolerance. Layne has related his story of the great Texas Shredder Dave Goodin saying that to build legs naturally you have to be willing to go through a lot of pain. Pain is a freind of mine. Without him I never would have been introduced to pleasure.
 
Here's Sunday's stats and Pics
Last week's weight 187.5
this week 186
BF% no change at 6.4%

I'm not too worried about the calipers not changing, becuase I think the pics show a leaner physique.

I went with no flash this week. They are dark, but should be useful
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Here's Monday's recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Post Workout
4 Alcalean
3 Dialene4
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend

Meal 1
2.25 scoops Substance
24 Almonds
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
4oz Avacado
8oz Asparagus
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tuna
3oz Avacado
6 Almonds
8oz Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
7oz Tuna
24 Almonds
8oz Asparagus
6.5oz Grapefruit
2 Max CLA
2 Anagen/2 Fentest

Meal 5
2.25 scoops Substance
2.25 scoops PB
8oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6
187g Green Beans

1cup Oatmeal
18 Almonds
2tblsp Raisins

10oz Sweet Potato
2tblsp PB

2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training

BB Bench Press
135x10 warm up
185x6 warm up
210x6
215x4
215x4
My left shoulder was pretty stiff and I had to limit my range of motion until it loosened up on the last set to where I could bring the bar down to my chest.

BB Bent Over Row
135x10 warm up
235x6
235x5
235x6

BB Military Press
125x6
125x5
125x5

BB Shrugs
285x6
285x6
285x6

Decline CG Bench Superset BB Curl
185x6 / 95x6
185x6 / 95x6
185x6 / 95x6

Great day. I kept my rest times very low and hit it hard. I decided to put up some more weight on some moves even if it meant I would be on the low end of my prescribed rep range. I usually shoot for the higher end. Change is good. I don't know which is more effective yet, and the only way to find out is to try.

Thought for the day:
Change is good, but coins weigh your pockets down.
 
Here's Tuesday's recap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
12 eggwhites
1 whole egg
3oz avacado
125g Spinach
6.5oz Grapefruit
2 Max CLA

2 scoops Xtend between meals

Meal 3
2.25 scoops Substance
2.25 tblsp PB
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Pre Cardio
4 Alcalean
3 Dialene4
4 Yohimbine HCL
2 scoops Xtend

Cardio
4 Scoops Xtend

Meal 4
7oz Tuna
4oz Avacado
1cup broccoli
2 Max CLA

Between meals
2 scoops Xtend
99mg potasium

Meal 5
2.25 scoops Substance
2.25 tblsp PB
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
7oz Tilapia
4oz Avacado
1cup Brocoli
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

The extra Xtend throughout the day is because Tuesday was another BRUTAL leg day. I will mega dose Xtend on all leg days to help speed recovery and diminish DOMS.

Training

Squats
135x10 warm up
185x6 warm up
225x6
230x5
230x5
Felt great. I was able to go deep and sit in the pocket for a second before going back up. Continuous tension was better this week too. Still not pushing for that last rep due to the hernias. Excellent pump and great glute recruitment with much less rest time than usual

Seated Calf Raises
180x6
180x6
180x6

SLDL
305x6
305x6
305x6
Loved these. They killed my hams. As Marc would say YEAH BUDDY

Walking DB Lunges
50x20 steps
50x20
50x20
Now these are starting to rock. My legs were swollen and my hams and glutes were screaming. Had a great feel for them today. I will go heavier again next week. These have become my new hardcore lift.

I took my precardio supps and did a round of mandatories. Then came the PAIN.

HIIT on recumbant bike
15 sprints at level 16
15 low intensity at level 10
These had me whimpering after 3 sprints. Excellent glute recruitment. These combined with Cut Diet will give me glutes that can cut glass.
Followed by
20 mins at 21 incline speed 3.5-4 on the treadmill

Night time cardio
45 mins at 21 incline speed 4 on the treadmill

This was one of those days that makes me love contest prep. I know I accomplished something and pushed past my perceived barriers.

I will be ready early and I will improve on my conditioning from my last contest. I will retain more muscle. There is no other option.

Thought for the day:
Each moment is a chance for improvement. Even a mistake can lead to success. A small improvement everyday leads to a dramatic change over time.
 
Here's Thursday's recap

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge


Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
6.5oz Grapefruit
1cup brocoli
1 Sesamin
2 Fish oil

Meal 2
12 eggwhites
1 whole egg
3oz avacado
125g Spinach
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz Tuna
4oz Avacado
125g Spinach
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
7oz Tuna/Tilapia
4oz Avacado
1cup Green Beans
2 Max CLA
2 Anagen/2 Fenotest

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 6
1 1/2 cup Green Beans

1 cup Oatmeal Dry then cooked
3/4 tblsp honey
2 tblsp raisins
18 almonds

10oz sweet potatoe
2 tblsp PB

Training
Warm Up
Internal/External Rotator Cuff Exercises

Incline BB Press
135x10 warmup
180x8
180x6
160x6 pause x2

DB Flat Bench Press
60x10
60x9
60x9

Incline DB Fly
30x10 warm up
45x10
45x10
45x7
On the last set my wrist buckled pretty bad. I use wrist supports, but my wrists are so small that I have to wrap it around 1 1/2 times and conect it where there is no velcro. I think the supports are a bit too streched out.

DB Lateral Raises
35x10
35x10
35x10

1 Arm Cable Laterals
30x10
30x10
30x10

Seated DB Shrugs
90x10
90x10
90x10

Wide Grip Smith Machine Shrugs
315x10
315x10
315x10

Then I took my pre cardio D4 and Alcalean. Did a round of Mandatory poses and then it was off to hell.

HIIT on Recumbant Bike
5 minutes warm up
15 sprints at level 16 with
15 low intesity at level 10

20 5 minutes on the treadmill 21 incline speed 3.5-4

Had a sick pump even though it was the day of refeed. I seriously think that the Primal EAA is helping in the pump department.

Late Night Cardio
Walked Red Bud for 40 minutes through the Ghetto hills.
Instead of asking her if she wants to go for a walk, now I ask her if she wants to do some cardio.

My major thing I need to combat now is impatience. Since this is my second contest prep this year, I know how I looked just 2 months ago and sometimes feel I should be closer to that point. Then I remind myself that I've only been on the Cut Diet for 2.5 weeks.

Thought for the day:
Think it. Believe it. Act it. Be it.
 
Ok, here's a huge dose of updates. Going to recap Friday, Saturday, and then my weekly stats and pics update.

Friday Recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna/Tilapia
125g Spinach
4oz Avacado
6.5oz Grapefruit
2 Max CLA

Pre Work
2 scoops Vasocharge
4 Alcalean

Meal 3
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil


Meal 4
7oz Tuna
125g Spinach
4oz Avacado
6.5oz Grapefruit
2 Max CLA
2 Anagen/2 Fenotest

Meal 5
7oz Tuna
125g Spinach
4oz Avacado
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6
2.25 scoops Substance
2.25 tblsp PB
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training
Wide Grip Pullups
10
10
7

Close Parallel Grip Lat Pulldown
180x10
170x10
160x10

Seated Medium Parallel Grip Row
180x10
180x10
180x10

1 Arm DB Row
80x10
85x10
85x10

DB Curl Superset Skull Crushers
30x12 / 65x12
30x12 / 65x12
30x12 / 65x12

Rope Cable Curls Superset Triceps Pressdown
60x12 / 160x12
60x12 / 160x12
60x12 / 160x12

Posing: 1 Round of Mandatories

Cardio: 45 min 21-24 incline speed 4 on he Treadmill

Saturday's Recap
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge


Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4
99mg Potasium

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
6.5oz Grapefruit
1cup brocoli
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
4oz Avacado
1 1/4cup Green Beans
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz Tuna
4oz Avacado
1 1/4cup Green Beans
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest
3 Dialene4

Meal 4
7oz Tuna
3oz Avacado
6 Almonds
1 1/4cup Green Beans
6.5oz Grapefruit
2 Max CLA

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

12 Scoops of Xtend drank throughout the night.
Pre Bed
3 ZMA

I was Exhausted when I got home from work and went straight to bed. therfore I missed meal 6. See below for why I might have been so beat.

Training
Front Sqauts
115x15 warm up
135x15
135x15
135x12
I was prettt pissed at only getting 12 reps on the last set. It was a concentration thing which is unacceptable. On the bright side, I went up 10 pounds on front squats this week.

Leg Press
540x15
540x15
540x16

Leg Extension Superset Leg Curl
130x15 / 80x15
130x15 / 80x15
130x15 / 80x15

Standing Calf Raise
90x15
90x15
90x13

Seated Calf Raise
120x15
120x15
120x5

Again, my legs were F'N cramping big time during this workout. I'm getting used to it, but DAMN, it makes it hard to do the standing calf raises.

Posing: 1 Round of Mandatories

Cardio aka HELL
HIIT on recumbant bike
5 mins warm up
15 sprints at level 16 alternated with 15 LI at level 10
20 minutes at 21 incline speed 3.5 on treadmill.

Thought for the day:
When it's time to do or die, the only choice is immortality.
 
Stats and Pics. Here it is 9 weeks out. Excellent week. Added three sessions of HIIT this week. Legs actually got stronger!!! Tonight is my refeed, which is very welcome. I think I look pretty flat in the pics, but definately leaner.

Last Week's Weight 186
This Week 184.5

Last week's BF% 6.4
This Week 6.1

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And yes my posing sucks this week:( I juist woke up
 
Here's Sunday's recap. Again, another short day due to my weekend back to week schedule and a long nap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Cardio: 4 scoops Xtend

Meal 1
12 egg whites
1 whole egg
3oz Avacado
125g Spinach
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
2.25 scoops Substance
2.25 tblsp PB
8oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
2.25 scoops Substance
2.25 tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil
3 Dialene4
4 Alcalean
4 Yohimbine HCL

Meal 4
7 oz Tuna
1 cup Green Beans
2.25 tblsp Homemade Almond Butter
2 Max CLA

Meal 5
1.5 cups Green Beans

3/4tblsp honey
1cup oatmeal
18 almonds
2tblsp raisins

10oz sweet potato
2 tblsp PB

Training:
45 minutes at 21-27 incline speed 4 on the treadmill

I was very tired today. I fell asleep after taking my second dose of the SFS. Felt good after the nap though. Saturday is my most intense day of training every week, and my busiest night at work. Next week the goal is to hit 2 cardio sessions on Sunday with out sacrificing any meal time.
 
Monday, Monday, Monday!!! Here's the recap of a damn good day:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
4 Alcalean
3 Dialene4
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp home made almond butter
3oz Grapefruit
1 Sesamin
2 Fishoil

Meal 2
7oz Tuna
1cup green beans
2.25 tblsp home made almond butter
6.5oz Grapefruit
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tuna
125g spinach
2.25 tblsp home made almond butter
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
2.25 tblsp PB
8oz Grapefruit
2 Max CLA

Pre Cardio
4 Alcalean
4 Yohimbine HCL
3 Dialene4

Meal 5
7oz Tuna
2.25tblsp home made almond butter
125g spinach
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
7oz Tuna
125g spinach
2.25tblsp almond butter
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training
BB Bench Press
135x10 warm up
185x6 warmup
215x6
220x5
220x4
Strength is going back up on these which is a good sign. My pressing strength went down last contest prep. So I'm happy that the numbers are climbing again.

BB Bent Over Rows
135x10 warm up
225x6
225x6
225x6
I went down few pounds to concentrate on my form and the feel of this movement. Much better control and much better contraction. Having a great back is a huge plus in competition. To me Back and Legs are the make it or break it bodyparts

Standing BB Military Press
125x6
125x6
125x5.5
I think that I have failed to mention that I do a traditional Military Press. I see many people who do them seated, but it ends up looking like they are doing an incline press for their upper pecs, rather than a military press for the delts, triceps, and you'd be surprised at how much this works the lower back for stability

BB Shrugs
285x6
285x6
285x6

Decline CG Bench Superset BB Curls
185x6 / 95x6
185x6 / 95x6
185x6 / 95x6

1 round of mandatory poses

Even though I had very little sleep before this workout, I was extremely fired up for it and tore through my training. My head was totally in the right place. Pump was great. Love those after refeed workouts. SWOLLEN!!!

Watching videos of Kurt "Animal" Weidner training has helped me take my concentration and intensity to the next level. Yeah, it's pretty impressive to watch the IFBB guys throw around a lot of weight for a few reps, but watching Kurt, a Natural Pro, lift damn heavy and damn hard for 15 reps will make you want to tear the door off the gym to get inside.

Cardio: 40 minute fast walk through the hills of the hood with my baby girl Red Bud. My friend Big Nate asked me how I could walk through my neighborhood at 2am with out a gun. I said I don't need one when I've got my girl.

Thought for the day:
WATCH VIDEOS OF KURT WEIDNER!!!
 
Tuesday's Recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Workout Nutrition
1 Scoop Primal EAA
7 Scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
4oz avacado
8oz Asparagus
2 Max CLA
2 Anagen/2 Fenotest

Pre Cardio
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Meal 3
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
6 Eggwhites
1 whole egg
3oz Tuna
3oz Avacado
125g Spinach
2 Max CLA
2 Anagen/2 Fenotest

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 6
7oz Tilapia
125g Spinach
2.25tblsp Almond butter
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Squats
135x10
185x6
225x6
225x5
225x6
Todays squats were literally ass to ankles. Lots of glute and ham recruitment on the initial assent. Good continuous tension.

Seated Calf Raise
180x6
180x6
180x6

SLDL
305x6
305x6
305x6
These killed my hams today and looked like this

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Walking Lunges
55x20 steps
55x20
55x20
These were all about some pain. My balance was challenged as well. Legs were nice and blown up from these.

Cardio:
5 minute warm up
15 sprints at level 16 alternated with 15 low intensity at level 10 on recumbant bike
20 minutes at 21 incline 3.5 speed on the treadmill

Evening cardio:
45 minutes at 21 incline 4 speed on the treadmill

Great day lots of sweat and burn. Gotta thank Ginny from the staff of the St. Louis Fitness Club for snapping some workout pics for me today even if she came into the Diner on Saturday night and tried to sabatoge my prep by tempting me with ice cream. I had to promise her I'd eat some after the Clash. I haven't had ice cream in about 2.5 years.

Thought for the day:
Focus and dedication makes it easy to bypass a moment of temptation.
 
Wednesday's recap:

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Cardio
4 scoops Xtend

Meal 1
2.25 scoops Substance
2.25tblsp almond butter
1 Sesamin
2 Fish oil

Meal 2
7oz tilapia
125g Spinach
2.25tblsp Almond Butter
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tilapia/Tuna
125g Spinach
2.25tblsp Almond butter
1 Sesamin
2 Fish oil

Meal 4
7oz Tilapia/Tuna
125g Spinach
2.25tblsp Almond butter
2 Max CLA

Meal 5
2.25 scoops Substance
2.25 tblsp PB
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
1.5 cups Green Beans

3/4tblsp honey
1cup oatmeal
18 almonds
2tblsp raisins

10oz sweet potato
2 tblsp PB

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
40 minutes at 21 incline speed 4 on treadmill
Evening 20 minutes posing practice
30 minutes at 24 incline speed 4 on treadmill

Here's some pics from posing practice. 8.5 weeks out.
 

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Here's Thursday's recap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Post Workout
4 Alcalean
3Dialene4
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
7oz tuna
8oz asparagus
4oz avacado
1 Sesamin
2 Fishoil
2 Anagen/2 Fenotest

Meal 2
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
2 Max CLA

Pre Cardio
2 scoops Xtend
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Cardio
4 Scoops Xtend

Meal 3
2.25 scoops Substance
2.25tblsp PB
8oz Grapefruit
1 Sesamin
2 Fishoil
3 Dialene4

Meal 4
6 eggwhites
1 egg
3oz Tuna
3oz avacado
125g spinach
2 Anagen/2 Fenotest
2 Max CLA

Meal 5
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 6
2.25 scoops Substance
1 1/3tblsp Enova
3oz asparagus
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal


Training
Warm up
Internal and External Rotator Cuff Excercises

Incline BB Press
180x9
160x8
155x6
My shoulders are giving out on these way before my chest does. It is similar to what happend during my last prep where I still retained my pec size.

Flat DB Press
60x10
60x9
60x9

Incline Cable Fly
30x10
40x10
40x8.5
I decided to mix things up and go with the cables today because of the way my wrist keeps collapsing with the DBs. Felt good. Great stretch and of course continous tension.

Lateral Raises
35x10
35x10
35x10

1 Arm Cable Laterals
40x10
40x10
40x10

Seated DB Shrugs
90x10
90x10
90x10

Smith Machine Shrugs
315x10
315x10
315x10

Cardio
HIIT on Recumbent Bike
5 min warm up 15 sprints
40 minute on treadmill 21-30-9 inclines 3.5 speed
Iwas only going to do 30 minutes, but I was watching Chuck Lidell vs Jeremy Horn II and wanted to see the finish of the fight.

Abs
Ab Bench Crunches
50
Seated Twists
50
V-Ups
24
It felt really good to tighten them up some. I feel like I'm walking around with GH gut.

My meal timing was not good today. I left the gym late to ge to my massage and didn't eat right after training. Then I had a good gap because of going back for cardio. Then I had to struggle to eat every 2 hours hence the over use of WPI. But it takes up less room in my stomach and also then in my intestines.

I picked up some Enova after hearing Derek and Marc rave about it. This will also help take up less room in my digestive system, and if the label is correct it stores less as fat.

Thought for the day:
I had my first great compliment as a Natural bodybuilder. My friend who is my manager at work plays poker with some cops that train at my gym. He said that they all thought I was on steroids. He said no he just trains hard and has good nutrition. I said obviously the cops no nothing about steroids if they think my skinny ass is on them. Or if I were on them I'd want my money back. I didn't take offense though. I am 100% drug free in all aspects of life and to hear someone thinks that I'm on the gas must mean I'm doing something right.
 
Here's a bunch of recaps. Sorry it tok so long to get these up, but I've been pretty beat this week. Feeling good, but taking a few naps.

Friday:
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
2.25 scoops Substance
2.25tblsp PB
1 Sesamin
2 Fish oil

Pre Work
2 scoops VasoCharge
4 Alcalean
4 Yohimbine HCL

Meal 4
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
2 Max CLA
3 Dialene4

Meal 5
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
2.25 scoops Substance
2.25tblsp PB
2 Max CLA

Pre Bed
3 ZMA

Training
Wide Grip Pull Ups
10
8
8

Wide Parallel Grip Lat Pulldown
150x10
150x10
150x10

Wide Parallel Grip Cable Rows
165x10
165x10
165x10

1 Arm DB Row
85x10
85x10
85x10

DB Curls Superset Skull Crushers
30x12 / 65x12
30x12 / 65x12
30x12 / 65x12

Cable Curl Superset Tricep Pressdown
60x12 / 150x12
60x12 / 150x12
60x12 / 150x12

Cardio:
45 minutes at 24 incline speed 3.5 on treadmill

Saturday
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25tblsp PB
9oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
1 Sesamin
2 Fish oil
4 Alcalean
3 Dialene4
4 Yohimbine HCL

Meal 4
7oz Tuna
125g Spinach
4oz avacado
6.5oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 5
187g Green Beans

1cup oatmeal
2tblsp raisins
18 almonds

10oz sweet potato
2tblsp PB

Pre Bed
2 Cissus
3 ZMA

Training
Front Squats
115x15 warmup
135x15
135x15
135x12

Leg Press
540x15
540x15
540x15

Leg Ext Superset Leg Curl
130x15 / 80x15
130x15 / 80x15
130x15 / 80x15

Standing Calf Raise
90x15
90x13
90x15

Seated Calf Raise
125x15
125x15
125x15

Posing: 1 round of mandatories

Cardio
HIIT 5 min warmup 15 sprints/15 LI on stationary bike
15 minutes at 24 incline speed 3.5
25 minutes at 9 incline speed 3 on treadmill

This workout still kicked my @ss. I was pretty tired at the begining, but after warm ups it was time to F'N grind it out. No time for tired in the gym. Only time to ROCK!!!
 
Last week's weight 184.5
This week 184
No change in BF

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Monday's recap:

Monday marked the return to VOLUME training. This should be great and really kickstart the shredding.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Post Workout
4 Alcalean
3Dialene4
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
2.25 scoops Substance
1 1/3tblsp Enova
8oz Asparagus
1 Sesamin
2 Fish oil

Meal 2
7oz Tuna
8oz Asparagus
1 1/3tblsp Enova
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 3
7oz Tuna
8oz Asparagus
1 1/3tblsp Enova
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Sunstance
2.25tblsp PB
2 Max CLA

Pre Cardio
2 scoops Vasocharge
4 Alcalean
4 Yohimbine HCL
2 scoops Xtend

Cardio
4 Scoops Xtend

Meal 5
2.25 scoops Substance
1 1/3tblsp Enova
8oz Asparagus
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest
3 Dialene4

Meal 6
11 Eggwhites
1 Whole Egg
125g Spinach
3oz Avacado
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Warm Up
Internal/External Rotator Cuff Exercises

Incline BB Press
135x10
145x10
145x9
140x8
135x9

Flat DB Press
50x10
50x10
50x10
50x10
50x10

Incline Cable Flys
30x10
30x10
30x10
30x10
30x10

Pushups
25

Crunches
50
50

Seated Twists
20x25
20x50

Evening Cardio
60 minutes at 21 incline speed 3.5

Talk about a shock to the system. The Pump was just unreal especially because I had my refeed on Saturday. Very motivating. Happy to be doing some abs again.

Thought for the day:
Even if you are still doing the same program, try switching from free weights to cables or vice versa every now and then. Different tension can give greater stimulation and muscular evolution.
 
Tuesday's almost done and since I'm about to have my refeed it's recap time.

Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Pre Wokout
2 scoops VasoCharge
2 scoops Xtend

Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C

Meal 1
12 Eggwhites
125g Spinach
1 1/3tblsp Enova
6.5oz Grapefruit
1 Sesamin
2 Fishoil
2 Anagen/2 Fenotest

Meal 2
7oz Tilapia
124g Green Beans
1 1/3tblps Enova
2 Max CLA

Pre Evening Cardio/Posing
4 Alcalean
3 Dialene4
4 Yohimbine HCL

Cardio
4 scoops Xtend

Meal 3
2.25 scoops Substance
124g Green Beans
2.25tblsp PB
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
125g Spinach
2.25tblsp PB
2 Max CLA
200mg Caffine
2 Anagen/2 Fenotest

Meal 5
7oz Tilapia
6oz Asparagus
1 1/3tblsp Enova
1 Sesamin
2 Fish oil

Meal 6
187g Green Beans

1cup Oatmeal
18 Almonds
2tblsp Raisins

10oz Sweet Potato
2tblsp PB

Pre Bed
3 ZMA
2 Cissus

Training:
Wide Grip Pullups
10
10
9
7
7

BB Bent Over Row
135x10 warm up
185x10
185x10
185x10
185x10
185x10

Wide Parallel Grip Lat Pulldown
150x10
150x10
150x10
150x10
150x10

Close Parallel Grip Seated Row
180x10
180x10
180x10
180x10
180x10

Nautilus Pullovers
100x10
110x10
120x10
120x10
120x10

BB Shrugs
245x10
245x10
245x10
245x10
245x10

Hyperextensions
10
10
10

Posing
1 round of mandatories

Cardio
5 min warmup 15 mins HIIT on stationary bike

Evening
30 minutes posing 4 rounds mandatories/3 rounds routine
45 min treadmill 21-9 incline 3.5 speed

Here's 8 weeks out posing practice. I am no where near where I need to be, but I WILL GET THERE!!!

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Sorry Wednesday's recap is so late, but I'm feeling a little beat up this week. Time to dig down to a new level of determination. I now have a new found respect for people who do more than one contest a year. I know all I need is extra sleep and better time/meal managment.

I'm going to post Thursday as well.

Wednesday:
Wake up cocktail
2 scoops VasoCharge
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2 phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Cardio
4 scoops Xtend

Meal 1
2.25 scoops Substance
4tsp Enova
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tilapia
8oz Asparagus
4tsp Enova
2 Max CLA

Meal 3
7oz Tilapia
8oz Asparagus
4tsp Enova
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 4
2.25 Scoops Substance
2.25tblsp PB
2 Max CLA

Pre Cardio
3 Dialene4
4 Alcalean
4 Yohimbine HCL

Meal 5
7oz Tilapia
4tsp Enova
125g Spinach
1 Sesamin
2 Fishoil
2 Anagen/2 Fenotest

Meal 6
12 Eggwhites
125g spinach
4tsp Enova
2 Max CLA

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal
2 Phosphatyl Serine

Training:
am 45 minutes treadmill various inclines 3.5 speed
pm 45 minutes treadmill 9-15 incline 3.5 speed hands free concentrating on glute contraction

Thursday
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Pre Wokout
2 scoops VasoCharge
2 scoops Xtend

Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C
2 Anagen/2 Fenotest

Meal1
2oz Tilapia
10 eggwhites
125g Spinach
4oz Avacado
6oz Grapefruit
1 Sesamin
2 Fish oil
99mg Potasium

Meal 2
7oz Tilapia
6oz Asparagus
4tsp Enova
2 Max CLA

Pre Cardio
3 Dialene4
4 Alcalean
4 Yohimbine HCL
1 scoop VasoCharge

Meal 3
2.25 scoops Substance
2.25tblsp PB
6oz Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
7oz Tilapia
4oz Asparagus
4tsp Enova
4oz Grapefruit
2 Max CLA
2 Anagen/ 2 Fenotest

Meal 5
7oz Tilapia
125g Spinach
4oz Avacado
1 Sesamin
2 Fish oil

Meal 6
7oz Tilapia
125g Spinach
4tsp Enova
2 Max CLA

2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal
2 Phosphatyl Serine

Training:
Today was ROUGH. I have to admit that at one point I almost punked out. I DIDN'T THOUGH!!! As I said above, I'm a little digned upo right now. Today was a return to high volume leg work and it kicked my @ss literally

Squats
135x10 warm up
175x10
185x10
185x10
185x10
185x7
On the last set while coming up on the 7th rep I felt one of my hernias bubble out, so I stopped right there. No pain, but no need to risk it.

SLDL
265x10 form was not very good at the end
245x10
245x10
245x10
225x10 Picked up 245 and had a sharp pain in my left glute/low back, so I dropped to 225.
The volume on the SLDLs is where I almost punked out. There's a huge difference between 3 heavy sets for 6 and 5 sets for 10. Had to dig deep.

BB Lunges
70x10
80x10
80x10
80x10
80x10

Leg Curls
80x10
80x10
85x10
85x10
85x10

Leg Extensions Pause at Top
130x10
130x10
130x10
130x10
130x10

Pseudo Donkey Calf Machine Raises
240x10
240x10
240x10
240x10
240x10
Was supposed to be standing calves, but I didn't want the pressure on my back. I used a squat machine with my hips against the shoulder pads. Worked well.

Seated Calf Raise
145x10
145x10
145x10
145x10
145x10

Posing: 1 round of mandatories

Cardio
HIIT 5mins warm up 15 sprints at 17 with 15 LI at 11 on stationary bike
25 minutes on treadmill with 10 minutes walking backwards to stretch back and glutes

pm 45 minutes on True Strides 35 minutes backwards

If it weren't for Dialene 4, Yohimbine HCL, and VasoCharge, I would not have made it out the door for my pm cardio, let alone gotten through it. But I did.

Thought for the Day:
Other people's workout journals are awesome. If Derek hadn't posted about how he dealt with his back problems, I would be hurting much more than the soreness I have now. Walking backwards on the treadmill and True Strider did wonders for my back as well as extra stretches for my hams and glutes.

Gonna crush some arm tomorrow. Don't worry about the aches and pains, like Rob Zombie said, "NEVER GONNA STOP, NEVER GONNA STOP, NEVER GONNA STOP ME!!!!!!!"
 
Here's this week's stats update and Friday/Saturday'a recaps. Today was a happy day.

Last week's weight 184
This week 181.5

Last week's BF% 6.1
This week 5.8%

This week I really upped my water intake, and have fianlly been able to shed some of this excess. The switch to volume training really helped burn fat.

I cut back my whey intake and have switched to only Tilapia and eggwhites.

Friday's recap:
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Pre Wokout
2 scoops VasoCharge
2 scoops Xtend

Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C
2 Anagen/2 Fenotest

Meal1
3oz Tilapia
6 eggwhites
1 whole gg
125g Spinach
3oz Avacado
1 Sesamin
2 Fish oil

Meal 2
7oz Tilapia
6oz Asparagus
4tsp Enova
2 Max CLA

Meal 3
7oz Tilapia
6oz Asparagus
4tsp Enova
1 Sesamin
2 Fish oil
2 Anagen/ 2 Fenotest

Pre work (not workout, but yes the JOB)
2 scoops VasoCharge
4 Alacalean
4 Yohimbine HCL

Meal 4
7oz Tilapia
6oz Asparagus
4tsp Enova
2 Max CLA
3 Dialene4

Meal 5
7oz Tilapia
124g Green Beans
4tsp Enova
1 Sesamin
2 Fish oil

Meal 6
187g Green Beans

1cup Oatmeal
2tblsp raisin
18 almonds

10oz Sweet Potato
2tblsp PB

Training:
DB Curls
35x10
35x10
35x10
30x10
30x10

EZ Bar Curls
65x10
65x10
65x10
65x10
65x10

Hammer Curls
30x10
30x10
30x10
30x10
30x10

CG Bench
135x10 warm up
185x10
185x6
175x8
165x8
155x8

V-Bar Press Downs
120x10
130x10
140x10
140x10
140x10

1 Arm OH Tricep Ext
25x7
20x10
20x10
20x10
20x10

AbBench Crunches
60
65
45

Seated Twists
20x50
20x50
20x50

Although my strength seemed to wane on some movements this still was an excellent workout. Sick pump for a day of refeed workout. The addition of Primal EAA to my preworkout VasoCharge has made my pumps intense. Vascularity is getting more pronounced and prevelent.

Posing: 1 round of mandatories

Cardio: 45 minutes backwards on the True Strider.
__________________
 
I've been having some internet troubles, but here a a few pics I was able to upload.

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Saturday's recap:

Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge


Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
4 Alcalean
3Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2g Vitamin C


Meal1
3oz Tilapia
6 eggwhites
1 whole egg
125g Spinach
3oz Avacado
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meals 2,3,4
7oz Tilapia
125g Spinach
4tsp Enova

Meals2,4
2 Max CLA

Meal3
1 Sesamin
2 Fish oil
4 Alcalean
3 Dialene4
4 Yohimbine HCL

Meal 5
1 scoop Substance
8 eggwhites
2tblsp PB
6.5oz Grapefruit
1 Sesamin
2 Fish oil

As has been the norm, I passed out on the couch after working all night and then went straight to bed and missed meal 6.

Training
Seated DB Military Press
35x10 warmup
45x10
50x10
50x10
45x10
45x10

DB Lateral Raises
35x10
30x10
30x10
30x10
30x10

DB Rear Delt Fly
50x10
50x10
50x10
50x10
50x10

BB Forearm Reverse Curl
40x10
50x8
40x10
40x10
40x10

DB Forearm Curls
25x10
25x10
25x10
25x10
25x10
Only rest for these was while using the other arm. All sets were back and forth.

Cardio: HIIT 5min warm up 15 sprints at 17, 15 LI at 11
25 min backwards on the True Strider
 
Sunday's Recap

Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Cardio
4 scoops Xtend

Meal 1
6 eggwhites
1 egg
3oz avacado
125g spinach
6.5oz grapefruit
1 Sesamin
2 Fish oil

Meal 2
7oz Tilapia
6oz asparagus
4tsp Enova
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
Same as 2
1 Sesamin
2 Fish oil
3 Dialene4
4 Alcalean
4 Yohimbine HCL

Meal 4
Same as 3
2 Max CLA

Meal 5
Same as 4
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest

Meal 6
8 eggwhites
3oz tilapia
2tblsp PB
125g spinach
2 Max CLA

Pre bed
2 scoops Xtend/2 scoops Beta-Alanine/1 scoop Glutaform/2 scoops Nitrocharge
3 ZMA
2g Vitamin C
3 Cissus
2 phosphatyl serine

Training
Cardio
15 mins backwards on True Strider
30 mins incline treadmill

pseudo Donkey Calf Machine
255x15
280x10
280x20
280x20
280x10

Seated Calf Raises
140x10
140x10
140x10
140x10
140x10
This is the calf routine I was supposed to do on Saturday, but since I just trained them on Thurs I decided to give them some more rest.
 
Monday's Recap

Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
2Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
4 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
2 scoops VasoCharge

Workout
1 scoop Primal EAA
6 scoops Xtend

Pre Cardio
3 Dialene4
4 Alcalean
4 Yohimbine HCL

Post Workout
1 Scoop Glutaform
1 Scoop Creaform
2 Scoops Beta-Alanine
2 Scoops Xtend

PM Cardio
4 scoops Xtend

Meal 1
6 eggwhites
1 egg
4oz tilapia
125g spinach
2tblsp PB
6.5oz grapefruit
1 Sesamin
2 Fish oil

Meals 2,3,4
8oz tilapia
6oz asparagus
4tsp Enova

Meals 2,4
2 Max CLA

Meal 3
1 Sesamin
2 Fish oil
3 Dialene4
4 Alcalean
4 Yohimbine HCL

Meal 5
187g Green Beans

1 cup oatmeal
3/4tblsp honey
18 almonds
2tblsp raisins

10oz sweet potato
2tblsp PB

Pre Bed
3 ZMA
2 Cissus

Training
Incline BB Press
135x10 warm up
160x8
155x6
140x8
140x6

Flat DB Press
55x8
55x8
55x8
55x7
55x8

Incline Cable Fly
40x8
30x8
30x8
30x8
30x8

Push ups
23

AbBench Crunches
70
70
60

Seated Twist
50
50
50

Posing: 1 round of mandatories

Cardio 45 minutes backwards on True Strider
PM Cardio 45 mins incline treadmill

Sick pump even though it was refeed day. Incline strength is faltering, but upper pecs are still looking good. Incline cable flys are great. Constant tension.

Not much time awake on Monda, that is why I adapted my meals by adding more protien to each.
 
Monday's recap

Last night's refeed was perfect. I woke up full and ready to rock even though I barely slept.

There's nothing like having 1 less week than I thought to get me ultra motivated and focused.

Supps/Diet

Wake up/Pre Workout Cocktail
2 scoops VasoCharge
2 scoops Xtend
1 scoop Glutaform
1 scoop Primal EAA
1 scoop Beta-Alanine
4 Alcalean
4 Yohimbine HCL
2 Cissus
2 Anagen/2 Fenotest
600mg Phosphatidyl Serine
2g Vitamin C
50mg Zinc
1 MultiVitamin

Workout Nutrition
6 scoops Xtend
1 scoop Primal EAA

Post Workout
2 scoops Xtend
1 Scoop Creaform
1 scoop Glutaform
2 scoops Beta-Alanine
4 Alcalean
3 Dialene4
2g Vitamin C

1 Sesamin/2 Fish oil Meals 1,3,5
2 Max CLA Meals 2,4,6
2 Anagen/2 Fenotest Meals 1,3

Pre PM Cardio
4 Alcalean
4 Yohimbine HCL
3 Dialene4
2 scoops VasoCharge

Meals 1,2,3,5,6
7oz Tilapia
6oz Asparagus
3tsp Enova
6.5oz Grapefruit (Meal 1)

Meal 4
10 Eggwhites
3oz Tilapia
2tblsp PB
6.5 oz Grapefruit

Pre Bed Cocktail
2 scoops Xtend
2 scoops Beta-Alanine
1 scoop Glutaform
2 scoops NitroCharge
2 Anagen/2 Fenotest
2 Cissus
3 ZMA

Training
Warm Up
Internal/External Rotator Cuff Exercises

Incline BB Press
135x10 warmup
185x6
175x6
165x6
155x6
155x6

Flat DB Press
60x6
60x6
60x6
60x6
60x6

Incline Cable Flys
40x6
40x6
40x6
30x6
30x6

Pushups
30

AbBench Crunches
150
110
110

Seated Twists
50

PM Cardio 5 min warmup 15 min HIIT on stationary bike
30 mins treadmill 9-12 incline speed 3

Chest/Abs kicked freakin' @ss. Had a huge pump and looked very full and striated when posing between sets. Abs were nice and TIGHT!!!
 
Tuesday's recap


Supps/Diet

Wake up/Pre Workout Cocktail
1 scoops VasoCharge
2 scoops Xtend
1 scoop Glutaform
1 scoop Primal EAA
1 scoop Beta-Alanine
4 Alcalean
4 Yohimbine HCL
2 Cissus
2 Anagen/2 Fenotest
600mg Phosphatidyl Serine
2g Vitamin C
50mg Zinc
1 MultiVitamin

Pre Workout
2 scoops Xtend
2 scoops VasoCharge

Workout Nutrition
6 scoops Xtend
1 scoop Primal EAA

Post Workout
2 scoops Xtend
1 Scoop Creaform
1 scoop Glutaform
2 scoops Beta-Alanine
4 Alcalean
3 Dialene4
2g Vitamin C

1 Sesamin/2 Fish oil Meals 1,3,5
2 Max CLA Meals 2,4,6
2 Anagen/2 Fenotest Meals 1,3

Pre PM Cardio
4 Alcalean
4 Yohimbine HCL
3 Dialene4
2 scoops VasoCharge

Meal 1
10 Eggwhites
3oz Tilapia
4oz Avacado
125g Spinach
6.5oz Grapefruit

Meals 2,3,5,6
7oz Tilapia
6oz Asparagus
2tblsp PB (2,3,6)
3tsp Enova (5)

Meal 4
12 Eggwhites
2tblsp PB
6.5oz Grapefruit

Pre Bed Cocktail
2 scoops NitroCharge
2 scoops Beta-Alanine
2 scoops Xtend
1 scoop Glutaform
2 Anagen/2 Fenotest
2 Cissus
3 ZMA

Training

Pullups
10
+10x6
+10x6
+10x6
6

Bent Over Rows
135x10 warm up
170x6
175x6
180x6
185x6
190x6

Wide Parallel Grip Pulldowns
170x6
170x6
170x6
170x6
170x6

Close Parallel Grip Seated Row
195x6
195x6
195x6
195x6
195x6

Nautilus Pullovers
130x6
130x6
130x6
130x6
130x6

BB Shrugs
275x6
275x6
275x6
275x6
275x6

Hyperextentions
25x12
25x12
25x12

Posing: 1 round of mandatories

Cardio:
5 min warm up 15 sprints at 16 15 LI at 10 HIIT on stationary bike
30 mins backwards True Strider Eliptical

PM 50 mins treadmill 9-12 incline speed 3

Great workout. I was surprised at how strong I was. After the Pullups it was GAME FREAKIN' OVER!!!!!!!!!! I was a maniac on a mission stalking then attacking each exercise. NO EXCUSES, JUST STRIATIONS
 
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