A New Breed of Beast

[BillFinkbiner]

1-7-08
Whole Body A Week 4 Phase 3

Pause Squats
135x10
225x6
245x6
I took these from Animal Kurt Weidner's training. You pause at the bottom of the squat for a 2 count and then raise back up to the start. I am going to do these for at least a month. I think they will enhance my strength and are much better fro me to keep my form.

SLDL
135x10
320x6
320x6

Seated Calf Raise
200x6
200x6

BB Bench
135x12
235x5
235x5

Bent Over Row
225x6
225x6

Seated Military Press
150x4
145x4

BB Shrugs
335x6 Hold at top of last rep
335x6 Hold at top of last rep

Close Grip Bench
135x6
205x4
205x5
I had a very tight spot in my left pec and decided to play it safe and back off a bit.

BB Curl
100x6
95x5
My left elbow did not enjoy this move.

It has been very warm here in St. Louis, so the gym was nice and hot and humid. I loved it. Intensity was through the roof and I was drenched midway through the pause squats.

 

[BillFinkbiner]

1-8-08

HIIT/LI Cardio
Forearms/Abs

HIIT on stationary bike
5 min warm up
10 sprints at level 12
10 recoveries at level 10

LI Cardio
20 mins on stepmill
My gym finally got two stepmills. These things are brutal. I went straight from the bike to the stepmill. About 2 minutes in I thought I'd just stop at 5 minutes. Hams, calves, and glutes were on fire. I dug down and did the whole 20 minutes. If you've never used the stepmill, DO IT. Just don't puke on it.

Oops, forgot to list the forearms/abs insanity.
I didn't write any of this down. I just kept moving from exercise to exercise. All forearm sets were 10-15 reps. Abs were 30-100reps depending on exercise.

Forearms
Wrist DB Curls
Reverse Wrist Curls
Forearm Rockers
Reverse EZ Bar Curls
Straight Arm Hangs

Abs
AbBench Crunches
Leg Raises
V-Ups
Cable Crunches
Slow Cable Crunches Facing Away from Stack
Twisting Cable Crunches
Low Pulley Twists (Hold rope at low pulley and twist in a reverse golf swing)

The gym was HOT again and I was LOVING IT. Let's just say I've been very motivated this week. I feel unstoppable and was nonstop during all of the above craziness.

If you haven't done it yet, put a scoop of Vasocharge in your Xtend workout nutrition and try not to destroy your gym.

 

[BillFinkbiner]

1-9-08
Whole Body B Week 4 Phase 3

Leg Press
250x30
720x10
720x10

Lying Leg Curl
120x10
120x10

Standing Smith Calf Raises
270x10
270x9
Left Leg Only
Bodyx9

Incline DB Press
45x10
70x10
70x10

Wide Paralell Grip Pullups
4
5
Left pec and shoulder were really sore after incline, so the stretch of pullups did not feel good at all.

DB Lateral Raises
25x10 Hold at top of each rep
25x10 Hold at top of each rep
The holds are brutal and I hope effective. The lighter weight was great for my elbow.

Seated DB Shrugs
125x10 Long hold at top of last rep
125x10 Long hold at top of last rep
I am extremely happy with my trap progress. They are finally getting taller and thicker.

Incline Skullcrushers
100x10
100x9

DB Curls
30x10
30x10



1-10-08

Cardio/abs/forearms

Stepmill
15 minutes of intervals
1 minute LI intervals
Followed by
1 minute HI intervals

15 minutes on fatburn mode
This is brutal. It's 15 second intervals. The fatburn mode starts at a low intensity and raises every 15 seconds to a high intensity. Then it drops back down to low intensity by 15 second intervals. It is much harder than the speed interval mode. My legs were almost demolished by the end.

Abs
Seated Twists
20x100
AbBench Crunches
100

Forearms
3 sets of Straight Arm Hangs for 20-30 seconds each. These pump my forearms more than anything and will definately improve my grip.

1-11-08
Whole Body C Week 4 Phase 3
Leg Ext.
50x20
150x12 Hold at top of each rep 10 second hold at top of last rep
150x12 Hold at top of each rep 10 second hold at top of last rep

Seated Leg Curl
150x12 10 second negative on last rep
150x12 10 second negative on last rep

Donkey Calf Raise
285x20
285x13

Decline Bench Press
135x12
205x12
205x12
Had to lower the weight due to the strain in my left pec

Rack Chins
17
13

Cable Laterals
20x15
20x11

Low Pulley High Row
90x15
100x13

VBar Pressdowns
170x20
180x12

Cable Curls
80x20
90x13

Another killer session. This time I did it solo, so the rest times were even shorter. This is by far my favorite of the whole body workouts. It's fast and intense and the pump is insane.

Today is my last workout on the Tri Phase program. If you are looking for a program that will yeild both size and strength then give this a shot for 12 weeks. Woke up today at 208.5. I've gained just over 30 pounds. I added 25 pounds to my bench and 35 pounds to my squat.

I've got today and tomorrow left before I cut, so my official weight will be taken then. Still a chance to hit 210 before I jump on the CHA train to shred town.


1-12-08
Weak Point Training Week 4 Phase 3 Final Tri Phase Workout
Incline Smith Press
135x12
230x4
210x8
205x12
I shortened my range of motion to not over stretch my left pec while it is still strained. I stopper when my arms were parallel to the floor. Very minimal pain today. It is still swollen, but looks JACKED.

Decline Smith Press
250x4
235x8
225x12
These felt great. One thing that I do when I press with the Smith Machine is put my hands all the way out to the brackets. This is much wider than the usual presses. It takes my arms and delts out of the move and give me a great chest contraction.

DB Preacher Curls
3x25x12

Front DBL Bi Cable Curls
3x30x12

1 Arm Cable Hammer Curls
30x12
2x35x12

Triceps Rope Pulldown
170x12
180x12
180x9

Reverse Triceps Pulldown
3x110x15

I had a HUGE PUMP today. I am so happy with my progress, but am by no means satisfied. I hit a front ab and thigh after training and was surprised to still see intercostals. My arm vascularity has returned this week as well.

1-13-08

Lean Mass Diet / Tri Phase Training Results

Starting Weight 178.5
Ending Weight 207.5

Quads Start 23
Quads End 26

Calves Start 15
Calves End 16.25

Forearms Start 12.5
Forearms End 13

Arms Start 16.5
Arms End 17 1/8

Shoulders Start 50.5
Shoulder End 53

Chest Start 43.5
Chest End 45.25

Waist Start 28
Waist End 31

I'll get some pics up later, but honestly the since at least 65-75% of my BF is in my midsection I don't like them very much. But I am ecstatic by my legs so I guess you win some you lose some.

 

[BillFinkbiner]

1-13-06
On my new program exercises are done in alternating sets. It is similar to a superset, but you take a normal rest period between exercises.

Instead of taking the prescibed week off after Tri Phase Training, I'm doing a deload week. This active rest will help me heal up my tendonitis in my left elbow and strain in my pecs.

Upper Body Power Deload Week
BB Bench Press / Smith Machine Bent Over Rows
135x10 / 135x10
185x6 / 185x6
205x6 / 205x6
205x6 / 225x6
I'm going to be doing my Bent Over Rows on the Smith Machine for a while, because it helps me isolate my lower lats. My upper back is doing great, while my lower lats are lagging so this will help balance things.

Seated Military Press / BB Shrugs
115x6 / 275x6
135x6 / 275x6
135x6 / 275x6
The shrugs still hurt my elbow a bit. I did a 10-15 second hold at the top of the last rep for each set of shrugs.

Smith CG Bench / EZ Bar Curls
185x6 / 65x6
205x6 / 65x6
205x6 / 65x6
I was supposed to do BB Curls, but even with 45 pounds that grip hurt my elbow. EZ bar hurt less.

I got lucky and Big Nate was playing hooky from work today and we trained together. It felt really strange to be training at such a low intensity today. I still got a good pump and sweat going, but I know I need this rest to help repair some of my aches and pains. This week will give me a chance to reestablish a good mind/muscle connection and concentrate on my form.

 

[BillFinkbiner]

 

[BillFinkbiner]

 

[bludevil]

Looks like you've put on some good mass.

 

[crader]

Good mass in the legs!

 

[BillFinkbiner]

Looks like you've put on some good mass.

Thanks, but unfortunately a bit too much fat for my liking.

 

[BillFinkbiner]

Good mass in the legs!

Thanks Christine. They have probably shown the best progress, because they are still fairly lean in comparison to my upper body.

 

[BillFinkbiner]

1-15-08
Cardio/Abs/Forearms Deload

HIT Carido
15 minutes at level 10 Stepmill an Fatburn Mode
Still brutal. I was huffing and puffing my way through this. Decided to sweat out some of this excess water and wore my hoodie during cardio.
LI Cardio
15 minutes on Stepmill. Started at levl 10. After 2 minutes I dropped it to level 8. After 7 minutes I dropped it to level 6 until the end.

After cardio I took off my hoodie and one of the guys at the gym asked me if I just got done swimming.

Forearms
3 sets of straightarm hangs

Abs
Leg Raises
50
V-Ups
40
AbBench Crunches
100
Cable Crunches
80x50
Twisting Cable Crunches
80x25
Slow Cable Crunches Facing Away From Stack
80x20
Slow Twisting Cable Crunches Facing Away From Stack
80x20
Seated Twists
20x50


I also did a few light Power Cleans. I will be doing them as part of tomorrow's training and wanted to get a feel for them. They are going to make my back and hams HUGE.

Yesterday was of course my first day on the CHA Diet. I feel FREAKIN' FANTASTIC!!! I didn't take a nap at all. Was not bloated. Was productive. I also eliminated water at a crazy rate. I will be the first to admit that I let my bodyfat get a little out of control during my bulk. I was not accurately measuring a lot of my meals and now that I'm cutting I realise how large some of my portions were.

Live and learn and get rid of this gut.

 

[BillFinkbiner]

1-16-08
Whole Body (Deload kinda)
Deadlifts
135x10
225x10
275x6
315x6
315x6
Lower back got a bit tight, but better than a month ago. I think it was definately a good call to stay away from any kind of deadlifts for a month. My form stayed pretty darn good and I don't know how much more weight I'll be adding next week. It all depends on my form.

Pull Ups / Dips
4 / 12
4 / 12
0 / 8

I went back to traditional pull ups today, but they killed my left elbow. That's why I only did 2 set of them. I might have to abondon them and replacethem with rack chins which seem to aggrivate my elbow the least. I also might give reverse grip pullups a try as well.

It was during these alternating sets that I knid of forgot that I was was deloading and pretty much hit the dips at about 95%. I was pretty pissed that my elbow reacted the way it did to the pullups.

Power Cleans / Walking DB Lunges
135x6 / 30'sx20 steps
135x6 / 30'sx20 steps
135x6 / 30'sx20 steps
I have never done power cleans before today. I can already tell that they are going to really help my back development. They really taxed my lungs as well.

The walking lunges were brutal. During the first set my quads and glutes were screaming. The subsequent sets were hardcore as well. The best mind muscle conection I've ever had on these.

This workout is going to really bring up my hams as well as back. It's going to be great to hit it at 100%.

1-17-08
HIIT/LI Cardio
Forearms/Abs

HIIT Stationary Bike
5 minute warm up
15 sprints at level 12
15 recoveries at level 10

LI Treadmill
15 minutes speed 3 6-9% incline

Abs
AbBench Crunches
100
Seated Twists
20x50

Forearms
DB Wrist Curls
BB Reverse Wrist Curls
Behind the Back Wrist Curls

Today was day 4 of absolutely no carbs. HIIT was easier that while I was bulking and I did 5 more sprints than I had for all of my sessions last month. I didn' know how HIIT was going to go after the walking lunges yesterday, but it was great.

I am looking forward to being shredded for a bit again, but the main goal is to get my body ready for a rebound effect and get back on the lean bulk.

 

[BillFinkbiner]

1-18-08
Upper Body Hypertrophy
Incline DB Press / Medium Parallel Grip Lat Pulldowns
45x12 / 120x12
70x10 / 140x12
70x12 / 150x12
Lat Pulldowns felt great. No elbow pain whatsoever.

Decline DB Press / Close Parallel Grip Seated Rows
70x10 / 180x10
70x8 / 180x12
70x4 / 180x12
BB Press 225x4
Decline DB Presses were extremely diffcult to get into position and my left wrist was bulking inward. That's why I only got 4 reps on the last set.

DB Laterals / Seated DB Shrugs
30x12 / 125x12
30x12 / 125x12
30x12 / 125x12

The only thing that strained my elbow today was the shrugs. Next time I'll go lighter and do very slow reps.

Cardio
30 minutes on stationary bike.

I really didn't deload today. I felt like training hard so I did. It's been five straight days with zero carbs and I feel great. Strength is still the same and endurance is still high. I feel solid and ready to rock. I am allowed one cheat a week and don't know whether I'll take it this week or not. But I do love my Sushi Sundays.

1-19-08
LEGS

Pause Squats / Seated Calf Raise
135x10
185x6
245x6 / 180x6
255x6 / 180x6
275x3 / 180x6
I'm loving pause squats. They are so much easier on my back. They also let me go DEEP. The last rep on the 3rd set almost didn't happen. It took me a long time to get back to the top.

SLDL / Standing Smith Calf Raises
315x6 / 135x22
315x6 / 135x22
315x6 / 135x23
The calf raises were brutal. Truly gut check time.

Leg Ext. / Leg Curl
140x15 / 100x15
140x15 / 100x15
140x15 / 100x13
I did a long 10-15 second hold at the top of the last rep of extensions. BURN!!!

All in all a pretty darn good leg day considering I have been at zero carbs for 6 days and had a 21 hour day on Friday. But my Friday's are normally 21 hours.

Here's this week's weight progression.

Last week's weight 207.5
This week 202

This week on the CHA has been awesome. The only time I was hungry or craved carbs at all was last night at work. It wasn't because of yesterday's leg workout though. It was because it's FREAKIN' FREEZING in St. Louis. 5 degrees last night and my work was cold!!! I held out though and didn't cheat at all.

Tonight I will probably have my one allowed cheat meal. I'm not prepping and lost 5.5 pounds this week, so some sushi won't hurt my progress. It will taste good and make me take a nap.

1-21-08
Upper Body Power
Bench / Smith Bent Over Rows
135x12 / 135x12
155x10 / 155x10
185x6 / 185x6
225x6 / 245x6
225x4 / 255x6
225x5 / 255x6

Seated Military Press / BB Shrugs
135x6 / 295x6
145x6 / 295x6
145x4 / 295x6

CG Bench / EZ Curls
205x5 / 75x6
205x4 / 75x6
205x4 / 75x6

My bench strength was a bit off, but that is normal while I'm dieting. I chose to use less weight on the shrugs to give my elbow some more time to heal. EZ Curls didn't hurt my elbow as much as BB curls do. I'm really trying to focus on feeling the contraction with the curls and not too worried about the amount of weight that I use.

1-22-08

HIT Cardio
15 mins stepmill on fatburn mode level 10

LI Cardio
15 mins stepmill

Followed that with forearms and abs.

 

[BillFinkbiner]

1-24-08
Deadlifts
135x10
225x10
275x6
325x6
335x5
335x6

Power Cleans / Walking DB Lunges
155x5 / 35x20 steps
155x6 / 35x20
155x6 / 35x20

This was to make up for having to take Wednesday off. On my next to last set of deadlifts I strained my left glute on the 5th rep. Not the best feeling ever, but not enough to quit.

Power cleans tax my lungs something fierce.

Cardio 15 mins pre workout on treadmill.

1-25-08

Incline DB Press / Medium Parallel Grip Pulldowns
45x10 / 120x10
55x10 / 120x10
75x11 / 150x12
75x8 / 160x12
65x12 / 160x12

Decline DB Press / Close Parallel Grip Seated Row
60x10 / 180x12
60x10 / 180x10
60x10 / 165x12
I dropped the weight for the last set of seated rows, because I wasn't feeling the pull in my left lat. Much better mind muscle connection at the lighter weight.
Decided to give Decline DB's one more try. My wrist still wobbled, but I could still control the DB and feel the contraction in my pec.

DB Laterals / Seated DB Shrugs
30x12 / 100x12
30x12 / 100x12
30x12 / 100x12
I dropped the weight for the shrugs to give my left elbow a break. I slowed down the rep speed to compensate for the lower weight.

Cardio
15 mins pre workout on treadmill
30 minutes post workout on stationary bike

Today's workout was great. I wasn't really feeling it at the begining, but after warming up I put some Disturbed on the mp3 player and clicked a switch in my brain. I really went for it today. I kept the rest periods short and was almost supersetting. I had the hugest pump I've had in a while and I am still totally carb free. Chest, Delts, and Back were SWOLLEN. Vascularity is returning to my calves as well.

I love the CHA.

1-26-08
Legs
I almost didn't train today. My left glute is still strained from Thursday and was really hurting after being on my feet all night at work.

But I went in anyway and decided to see how it felt.

Pause Squats / Seated Calf Raise
135x10 / 90x10
185x6
225x6 / 90x10
255x5 / 180x6
255x4 / 180x6
255x4 / 180x6
I was very surprised that I didn't feel the glute strain at all during squats.

SLDL / Standing Smith Calf Raises
295x6 / 135x28
295x6 / 135x25
295x6 / 135x23

Leg Ext. / Leg Curls
150x12 / 100x12
160x12 / 100x12
170x12 / 100x12
I did a 10 second hold on the last rep of the leg extensions.

Cardio
Pre 10 mins treadmill
Post 10 mins stationary bike

Nice and intense workout. I 'm glad I didn't give in to the fear that I was hurt more than I am. I was very happy that the glute strain didn't effect my workout. It still hurts and especially now that I've just got home from being on my feet for 8 hours. I'll just have to deload some on deadlifts next Wednesday.

CHA for life. Two weeks with no carbs and I am getting huge pumps and an now starting to feel like my muscles are full again. Energy is off the hook and I'm leaning out quickly. My face is already sharp again and upper abs as well as vascularity are coming back.

Last week's weight 202
This week 198

In two weeks on the CHA I've lost 9 pounds. I haven't even been doing much cardio. Just HIIT once or twice a week, 10-15 min pre workout, 30 min post on Fridays, and 10-15 min post legs on Saturday.

This week I started to fill out again and not look or feel flat. I had some huge pumps.

I'm still going to cheat and have some sushi today though. Then I'll also have a nap.

Later tonight I'll post the pics I took this morning. The posing isn't good, because I took them with in 10 minutes of waking up. I really can't function until I've had my Vasocharge in the morning.

 

[BillFinkbiner]

Here's my week 2 CHA cut progress pics. Again, I know the posing is bad, but I literally took these 10 minutes after waking up.

 

[BillFinkbiner]

 

[BillFinkbiner]

1-28-08
Upper Body Power
BB Bench / Smith Bent Over Rows
135x10 / 135x10
185x8 / 185x8
225x6 / 225x6
225x6 / 235x6
225x4 / 235x6

Seated Military Press / BB Shrugs
135x6 / 275x6 10 second hold on last rep
135x6 / 275x6 10 second hold on last rep
135x5 / 275x6 10 second hold on last rep

CG Bench / EZ Curls
195x4 / 75x6
185x6 / 75x6
185x5 / 75x6

Cardio
10 min pre on treadmill
20 min post on bike

My pressing strength stayed more constant today. I'm happy about that. I'm keeping the weight down on the shrugs to give my tendonitis a chance to heal. I finally broke down and started to take Aleve for my elbow and it seems to be helpng some. I could actually feel my left bicep contract while curling today rather than just the pain in my tendons.

Glute strain is getting better as well. I took tonight off from work to give it some more time to heal. I'm going to keep all cardio LI for the week as well. This weekend is Mardi Gras and St. Louis has the 2nd largest in the country, so work will be very busy and the last thing I need is my ### hurting all night.
Current Supplements
Xtend (Still Megadosing)
Vasocharge
Primal EAA
Beta-Alanine
Glutaform
Creaform
Fishoil
CLA
GLA
Sesamin
Dialene 4
Yohimbine HCL
Alaclean
Elastamine
Cissus

1-29-08

LI Cardio
20 mins staionary bike
20 mins treadmill

Abs
Leg Raises
V-Ups
Seated Twists
AbBench Crunches
Cable Crunches
Cable Crunches facing away from stack
Twisting Crunches
High Pulley Oblique Twist
Low Pulley Oblique Twist

Forearms
BB Forearm Curls
EZ Reverse Curls
Rockers
Wrist Hammers
Behind The Back BB Curls

Tendonitis is getting better, but still there and impedinng the mind muscle conection in my left arm.

Glute strain is much better.

 

[BillFinkbiner]

1-30-08
Whole Body

Deadlifts
135x12
225x10
315x5
315x5
315x5
I deloaded deads so that I wouldn't aggrevate my glute strain. I might stay at the lower weight for a while and perfect my form.

Rack Chins / Dips (Vince Giordna Style)
13 / 12
15 / 13
12 / 10
Elbow was feeling much better on the rack chins, but I noticed that is is effecting my pull on the left side. Got a great contraction in my pecs during dips today. Who said you need carbs for a good pump.

Power Cleans / Walking DB Lunges
135x6 / 35x20
135x6 / 35x20
135x6 / 35x20
Again, the pull on my left side was not even with the right and the impact of the bar from time to time would bother my elbow, but my traps got JACKED. The power cleans are still taxing the hell out of my lungs. Great pump in quads from lunges. Next week I will raise the weight.

Cardio
10 mins pre on treadmill

Barely felt the glute strain until after training, but it didn't flare up later at work. Elbow is getting better, but since it was sore for so long it seems weaker. This workout continues to kick my ass. That's a good thing

 

[crader]

You have put on some quality size!

 

[BillFinkbiner]

You have put on some quality size!

Thanks, Christine, but this is only the begining. I'm going to cut for a couple of more weeks and then it's right back on the bulk.

Are you going to be at the Arnold?

 

[crader]

Thanks, Christine, but this is only the begining. I'm going to cut for a couple of more weeks and then it's right back on the bulk.

Are you going to be at the Arnold?

Yes I will be at the Arnold. Are you going to be there? I started training with www.mikedaviesfitness.com on Monday. So it will give me a good 5 weeks of hard training.

 

[BillFinkbiner]

Yes I will be at the Arnold. Are you going to be there? I started training with www.mikedaviesfitness.com on Monday. So it will give me a good 5 weeks of hard training.

I'll be there with the rest of the Scivation guys at the Vitamin Shop booth. I should be just starting back on my bulk by then. Perfect timing since Marc's providing the food.

 

[crader]

I'll be there with the rest of the Scivation guys at the Vitamin Shop booth. I should be just starting back on my bulk by then. Perfect timing since Marc's providing the food.

Lol I guess we will get to meet then, we are supposed to train with Marc maybe one night.

 

[BillFinkbiner]

Lol I guess we will get to meet then, we are supposed to train with Marc maybe one night.

There's going to be a bunch of us there, so I guess we'll be taking over a gym. The gym's in Columbus must clean up on day passes during the Arnold.

 

[crader]

Some of them have free 3 day passes. I'm not sure if they offer those or not during the Arnold, if not then yes they probably do make a killing at around $10 a day.

 

[BillFinkbiner]

1-31-08
LI Cardio
20 mins bike
25 mins treadmill

Abs
Leg Raises
V-Ups
Reverse Crunches
Seated Twists
Ab Bench Crunches
Twisting Cable Crunches
High Pulley Twists
Low Pulley Twists
Hanging Leg Raises

2-1-08
Upper Body Hypertophy
Incline DB Press / Medium Parallel Grip Lat Pulldowns
45x12 / 100x12
55x10 / 125x10
80x8 / 140x12
70x11 / 140x12
65x8 / 140x12
I used a different lat pull machine, that's why the weight is reduced.
I am really concentratng on my form for the pulldowns. Trying to feel the pull all the way down to my lower lats and while stayng flared.
Decline DB Press / Seated Rows
65x11 / 165x12
65x11 / 165x12
65x8 / 165x12 Long hold at peak of last rep
Focus on Rows was form and feel.

DB Lateral Raises / Seated Shrugs
30x12 / 100x12 Long hold at top of last rep
30x12 / 100x12 Long hold at top of last rep
30x12 / 100x12 drop 60x12 left side only. My upper traps are getting uneven, so I'm going to do extra on the left side to catch up.

Cardio
Pre 10 mins treadmill
Post 30 mins bike

 

[BillFinkbiner]

2-2-08
LEGS
Pause Squats superset Seated Calf Raise
135x12 / 90x12
225x6 /
255x6 / 180x6
260x6 / 180x6
265x4 / 180x6
The 4th rep on the last set of pause squats seemed to take FOREVER. Good thing it was a Saturday and not many people were at the gym, because I got a little louder than usual on the final push.

SLDL superset Standing Smith Calf Raise
225x6 / 135x30
225x6 / 135x25
225x6 / 135x23
I decided to stress my form and feel on the SLDL's. I've been using much more weight recently, but not feeling the movement. I did each negative slowly and came down to where the bar tapped the tops of my feet. Then I came up slowly as well. Nice burn and pump.

Leg Extensions superset Leg Curls
150x12 pause at top of each rep / 100x12
150x12 / 100x12
150x12 10 second hold at top of last rep / 100x12

BONUS ROUND
Feet Together ATG Squats
135x21
Extremely Wide ATG Squats
135x10


Cardio
10 mins pre on treadmill
20 mins post on bike

I have to be honest and say that when I woke up I wasn't looking forward to this workout. My lower back was tight and I was just feeling pretty stiff in general. All of that changed while I did my preWO cardio. I psyched myelf up by thinking of things I read on Kurt Weidner's website (www.kurtweidner.net) and got ready to hit my legs hard. While warming up for squats I got a good sweat and focus going. Then I said F it and decided to superset my whole workout.

Before cleaning off my bar from squats I remebered reading in Ben's (semper27) thread that he did some bonus exercises on his last leg day. There's a good chance that I may be competing against my friend in '09 and the only thing I've got that he doesn't is a smaller waist. I wanted to do more and left two plates on the bar. After my final superset I said F it and went back to the squat rack. I haven't done high rep squats in a long time and was suprised at my the range of motion I was able to get with my feet together. Still ass to ankles. I have to admit that I wimped out after the 21st rep. This pissed me off, so I then did a set of extra wide stance squats. These were a bit rough on my hips, but after a few reps they smoothed out.

I WILL GROW

 

[BillFinkbiner]

Last week's weight 198.5
This week 199.5

Yes, I'm cutting and up one pound, but during both of my contest preps I had week's where I would gain one or two pounds. I'm definately leaner and more vascular this week, so I'm not worried. Probably going to cut for 3 more weeks. I need new headshots so this will put me a a good mid point so that if I'm leaner, or heavier I'll still look close to the pics when I show up for auditions. Then after that it's back to bulking. I need slabs of lean mass before summer of '09 when contest prep begins again.

 

[BillFinkbiner]

2-4-08
Upper Body Power
BB Bench Superset Smith Bent Over Rows
135x10 / 135x10
185x8 / 185x8
225x6 / 235x6
225x4 / 235x6
225x4 / 235x6

Seated Military Press Superset BB Shrugs
135x6 / 285x6 10 sec hold at top of last rep
135x6 / 285x6 10 sec hold at top of last rep
135x4 / 285x6 10 sec hold at top of last rep

CG Bench Superset EZ Bar Curls
185x6 / 75x6
185x6 / 75x6
185x4 / 75x8

Bonus Round
Pushups
25
Cable Laterals
20x12
1 Arm Cable Laterals
20x12

Cardio
5 mins pre on treadmill
20 mins post on stepmill

I thought I was running late so I supersetted the workout. Then I found out my schedule had changed so I did some cardio. My elbow was feeling better so I went for some extra reps on curls.

2-5-08
Cardio & Abs
HIIT 5 min warmup 15, 15 sec sprints with 45 sec recoup on bike
LI 20 mins stepmill

Abs
Leg Raise V-up supersets
Reverse Crunches
Seated Twists
AbBench Crunches
Cable Crunches
Twisting Cable Crunches
High Pulley Twists
Low Pulley Twists

 

[BillFinkbiner]

2-6-08
Whole Body
Deadlifts
135x12
225x10
315x6
325x6
335x4 Grip slipped

Rack Chins Superset Dips (Vince Giordna style)
15 / 12
12 / 12
12 / 7

Power Cleans / DB Walking Lunges
135x6 / 40x20 steps
135x6 / 40x20
135x6 / 40x20

I had a lot of trouble sleeping Tuesday night and almost postponed today's training, but that shouldn't be an option. So I hammered my way through this workout. My form on deadlifts was much better today. Still having problems with my grip on my left arm even though I use straps. Left elbow wasn't feeling too good during rack chins.

Then came Power Cleans. During my second set at the bottom of the 5th rep I actually threw up, but caught it and swallowed it down. Then I finished the set. I just didn't have time to stop training and help clean it up, nor did I want to have anyone from the gym have to deal with it. Besides, why waste the Xtend. Went up 5 pounds per DB on the walking lunges today and felt it. I still may go up to 45 pound DB's next week.

All in all some great intensity on next to no sleep. It really helped kick start my day well.

 

[bludevil]

Then came Power Cleans. During my second set at the bottom of the 5th rep I actually threw up, but caught it and swallowed it down. Then I finished the set. I just didn't have time to stop training and help clean it up, nor did I want to have anyone from the gym have to deal with it. Besides, why waste the Xtend. Went up 5 pounds per DB on the walking lunges today and felt it. I still may go up to 45 pound DB's next week.

Now that's what I call intensity and dedication:twisted:

 

[BillFinkbiner]

Now that's what I call intensity and dedication:twisted:

More like some unexpected quick reflexes. I also didn't want to have to go and ask for a mop. It would have been a bit embarrassing.

Thanks for stopping by bluedevil.

 

[BillFinkbiner]

Just got home from work and I feel like crap. I've been pretty sick for the last two days, so I think I'm going to boost my calories before turning in. Not going to set an alarm. I'll just wake up when I'm rested and see how I feel from there. I might take the day off just to be sure I don't end up missing most of next week, but knowing me I'll still train.

Here's the last two days' training

2-7-08
HIIT 5 min warm up 15 sprints for 15 seconds 45 sec recoup periods on bike
LI 20 mins stepmill

Lots of forearms and abs

2-8-08
Incline DB Press / Medium Parallel Grip LatPulldown
45x10 / 120x10
55x10 / 130x10
80x10 / 150x12
80x5 drop 60x5 / 160x12
65x10 / 160x12

Decline DB Press / Wide Parallel Grip Seated Row
65x10 / 150x12
65x12 / 155x12
65x10 / 155x12
The change in grips on seated rows felt great. I hardly ever do wide grip seated rows, but will keep doing them.

DB Lateral Raises / Seated DB Shrugs
30x12 / 100x12
30x12 / 100x12
30x10 / 100x12

Cardio
10 min pre on treadmill
30 min post on bike

Even though I've been under the weather this week has been great, but it's starting to catch up with me. Diet has been working wonders. I'm getting leaner and my weight is staying the same. That's a combo I like to see.

 

[BillFinkbiner]

Weight is still sitting at 198.5. I am definately leaner this week, so it's a best case scenario. I've raised my calories considerably over the last 3 days to give my body more energy to fight off this sickness. I've even had a few carb meals. I don't get sick often usually once every year and a half. The plan is to try and train tomorrow, and if not, then I'll pick up the day's training on Tuesday.

The plan is to cut for 2 more weeks. I'll have some pics then.

 

[bludevil]

Weight is still sitting at 198.5. I am definately leaner this week, so it's a best case scenario. I've raised my calories considerably over the last 3 days to give my body more energy to fight off this sickness. I've even had a few carb meals. I don't get sick often usually once every year and a half. The plan is to try and train tomorrow, and if not, then I'll pick up the day's training on Tuesday.

The plan is to cut for 2 more weeks. I'll have some pics then.

So you still like the CHA diet or do you prefer the traditional Cut Diet. I thought about running the CHA a diet for about a month just to see how my body reacts.

 

[BillFinkbiner]

So you still like the CHA diet or do you prefer the traditional Cut Diet. I thought about running the CHA a diet for about a month just to see how my body reacts.

I really like the CHA. I honestly can't compare it to the Cut Diet, because I'm not being as strict as I would if this were a contest prep. One thing I do love is there is much less food prep and I never feel stuffed like I would sometimes on the Cut Diet. I do get hungrier between meals on the CHA, but I do really like the energy.

 

[BillFinkbiner]

2-11-08
Back with a Vengance. I was finally over my sickness and ready to hit it hard.

BB Bench / BB Bent Over Row
135x10 / 135x10
185x10 / 155x10
225x6 / 185x6
225x6 / 205x6
225x5 / 225x6
I was able to focus on my lower lats even though I was not on the smith machine. I've found that lowering the weight and concentrating on form and feel is working great.

BB Military Press / BB Shrug
95x10
135x6 / 275x6 10 second hold at top of last rep
135x3 3 partials / 275x6 10 second hold at top of last rep
115x6 10 second negative / 275x6 10 second hold at top of last rep 3 partials
I used a wider grip on the shrugs took a lot of stress off of my forearm and elbow.

CG Bench / EZ Bar Curls
135x10 / 55x10
185x6 / 75x6
185x6 / 75x6
185x6 / 85x6

Bonus Round
Reverse Grip Triceps Pulldown
100x20
110x20

Front Double Bi Cable Curls
30x10 10 second negative
30x12

Cardio
Pre 10 minutes on treadmill
Post 30 minutes on stepmill

Great workout. Had a HUGE PUMP from the extra carbs over the weekend. I ate a lot over the weekend so that the extra calories would help me kill off whatever was making me sick. It worked. Sometimes you just need some pizza.

2-12-08

HIIT
5 minute warm up 15 sprints for 15 seconds with 15 recoveries on bike
LI
30 mins on treadmill 3.5 speed 6 incline

Lots of forearms and abs

 

[crader]

Glad you are feeling better!

 

[BillFinkbiner]

Glad you are feeling better!

Thanks, Christine. I rarely get sick and am a big baby when it happens. I'm very glad to be over it.

 

[BillFinkbiner]

2-14-08
Deadlifts
135x10
225x10
315x6
335x6
355x5
375x3 PR
405x1 PR
225x16

Power Cleans / DB Walking Lunges
135x6 / 45x22 steps
135x6 / 45x22
135x6 / 45x22

Cardio
Pre 10 mins treadmil
Post 30 mins bike + 10 mins reverse eliptical

So I took yesterday off because I again had insomnia on Tuesday night. I felt that since I am just coming off an illness that it would be best to not train on a terrible short night's sleep. I decided to do extra deadlifts to replace the Rack Chins/Dips because I will be doing chest and back hypertrophy work tomorrow.

I think I made the right descision. My previous best deadlift was 365 for 2 during my last bulk. I destroyed it today, five weeks into a cut with 375 for 3. After that I made up my mind that I would break the 400 barrier. No matter what I was going to deadlift 405 today. I visualised it a couple of times, stretched my back and hams. Then the Slipknot hit the mp3 player and it was on. It went up much faster than I had imagined. So fast that I honestly didn't feel it. I was going to attempt 410, but since I had no recollection of how my form was on the 405 decided not to try it. Instead I dropped down to 225 and repped out until my back was toast.

All in all a very happy day.

 

[BillFinkbiner]

2-15-08
Upper Body Hypertrophy

DB Incline / Medium Parallel Grip Lat Pulldowns
45x12 / 120x12
55x10 / 130x10
80x11 / 160x12
70x11 / 140x12 Had to switch machines
70x6 drop 50x6 / 140x12

Decline DB Press / Wide Parallel Grip Seated Rows
60x12 / 150x12
60x12 / 150x12
60x12 / 150x12

DB Lateral Raises / Seated DB Shrugs
25x12 SLOW / 100x12
25x12 / 100x12
25x12 / 100x12

Cardio
Pre 10 mins on Treadmill
Post 30 Mins Bike 10 mins Treadmill

2-16-06
LEGS

Pause Squats / Seated Calf Raises
135x10 / 90x10
225x6 /
245x6 / 180x6
265x3 / 180x6
275x2 / 180x6
I was not happy with my squats. My form was not good, and my focus was a bit off. I really wanted to be stronger after having such success with deadlifts earlier in the week.

SLDL / Standing Smith Calf Raised
225x6 SLOW / 135x30
225x6 / 135x26
225x6 / 135x22 RP x5 RPx5
Back was still tight from Thrusday's deadlifts so I chose to do the slow SLDL's again ths week. To be honest I get a better feel with the lighter weights and slow movement. Calves were on FIRE.

Leg Extensions / Lying Leg Curls
150x12 Pause at top of each rep / 100x12
150x12 Pauses / 100x12
150x17 / 100x13

Bonus Round
I was disgusted by my perfomance on squats, so I decided I needed to put in some more work. After posing my legs HARD for a few minutes I did:

Lobliner Killer Leg Press
250
In case you don't know what this is, you do 15 reps then hold the weight just short of lockout for a 5count and then repeat with until you've done 12,11,10,9,8,7,6,5,4,3,2,1 reps with the same 5 count rest. Next time I do this I will need to add more weight. It hurt, but not enough.

Extra Wide Squats
135x20

Then I posed my legs again. I feel this is key to getting deep separation. And it HURTS.

Cardio
Pre 10 mins
Post 10 mins

My weight is down to 197.5 this week, but am again leaner. I was going to cut for 6 weeks, but I feel that I am ready to grow again. That is what this year is about after all. My abs aren't all the way in, but they are close. My legs look almost as good as they did for my first contest though.

This week I will add a few calories, but not a lot. Then next week I will begin the P2BP program to get my strength up so that I can move some weight and add some lean mass.

This Thursday I will be training with the FREAK known as semper27. I need the intensity upgrade. We'll take some picks and I'll post them then.

 

[BillFinkbiner]

2-18-08
Upper Body Power
BB Bench / Smith Bent Over Rows
135x12 / 135x12
185x8 / 185x8
225x6 / 245x6
225x5 / 245x6
225x5 / 255x6

Seated Military / Smith Shrugs
135x6 / 315x6 10 second hold at top of last rep
135x6 / 335x6 10 sec hold
135x4 10 second negative / 335x6 10 second hold 6 partials

CG Bench / EZ Curls
135x10 / 55x10
185x6 / 85x6
185x6 / 85x6
185x5 / 85x6

Bonus Round
Push Ups
30

Reverse Grip Triceps Pulldown
110x20
120x15

Front DBL Bi Cable Curls
30x15
30x13

Cross Body Hammer Curls
20x12

Cardio
Pre 10 mins treadmill
Post 30 mins stepmill

Good workout. My elbow still gives me some trouble, but now that I'm taking 9-12 caps of Cissus a day it's getting much better.

2-19-08
HIIT
5 minute warm up 15 sprints for 15 seconds 15 recoveries for 45 seconds on bike

LI
20 mins on stepmill

Forearms/Abs

 

[BillFinkbiner]

2-20-08
Deadlifts
135x10
225x8
335x5
335x3
335x4
335x4
335x3
335x3
Something was very wrong with my form today, so I kept the weight where it was and worked on my form. I could have been because my back was a bit stiff, but for some reason I was having problems getting my hips to fire at the right time. I still managed to get a good deadlift session though. Nice pump in all the right places. It also gave me a preview of how tough the P2BP is going to be.

Power Cleans / DB Walking Lunges
140x6 / 45x22 steps
140x6 / 45x22
140x6 / 45x40
So when I have an exercise not go the way I want it to I always try and make up for it/punish myself with another exercise. The goal was to get 30 steps on my last set of lunges. Once I got to 30 I decided that I could keep going until I couldn't go any more. 40 steps was pain and pleasure combined. Surpassing expectations is a double edged sword to me. I am very happy to shatter a PR like that and feel very accomplished, but at the same time, I look back and wonder why I haven't been training that hard all along. Moral of the story is that it's time to take it to another level!!!

2-21-08
Deadlift Assist
Rack Chins
12
25x10
25x8
25x8
I tried to do a traditional pullup, but my elbow couldn't take it. Rack chins are a good substitute though.

Low Rows
165x12
165x12
165x12

Straight Arm Pulldowns
140x12
140x12
140x12

Lying Leg Curls
110x12
110x12
110x8

Cable Curls
80x12
90x12
100x12
No problems with my elbow on these.

 

[BillFinkbiner]

Sorry that I haven't posted in a while everybody, but I was SICK. I got very dehydrated and couldn't eat for 3 days. I got better just in time to meet up with the rest of Team Scivation at the Arnold Classic. The weekend was amazing. It's like we have known each other for years even though it was the first time we met. Everyone is hilarious and good people. Instead of going to an after party we partied Team Scivation style and trained at midnight. Marc and Jamie pouned out a high rep leg session. I was fortunate enough to train with WNBF Pro Rob "Lando33" Morrow, who I dubbed Natural Lee, because he looks like a natural version of Lee Preist and we trained with the man himself, NPC National competitor Ron "The Asian Disaster" Gallagher. We hit up some delts followed by Bi/Tri supersets.

Alright, here's the long anticipated Team Scivation posedown.

It started off as me Vs. The Machine

Then Natural Lee got in on the act.

 

[BillFinkbiner]

Then the Asian Disaster got into the mix

 

[BillFinkbiner]

Here's part 1 of me Vs. the Asian Disaster

 

[BillFinkbiner]

 

[BillFinkbiner]

Me Vs. The Asian Disaster part II

Now this is how to do a rear lat spread.

Was that the Asian Disaster?

 

[BillFinkbiner]

3-3-08
ATM Squats

10x235x3

I had much better continuous tenstion than usual and by the 6th set my glutes were sore and I could feel the detail being etched in.

3-4-08
Squat Assist

Leg Press
3x630x12

Leg Ext.
3x140x12

Alternating BB Lunges
115x12
2x115x8

Machine Donkey Calf Raises
285x16
285x15
285x17

Abs
Sporto Coughing Fits

At the end of my workout I also did about 10 mins of posing my legs HARD.

Cardio
Pre 10 mins treadmill
Post 20 mins bike

Current Supplements
Xtend MEGADOSE
Vasocharge
Primaforce Beta-Alanine
Primaforce Cissus
Primaforce Elastamine
Primaforce Yohimbine HCL
Fish Oil
GLA
Xtreme Formulations Ultra Peptide

This workout HURT!!! From doing this P2BP program for 12 week I will have some of the DEEPEST glute striations the judges have ever seen. I could barely sit on the seat while doing cardio.

I will be taking tomorrow off to be ready to train with Ben (Semper27) on Thursday. Wednesday is supposed to be my bench day, but we are going to do a chest/back hypertrophy routine. The official start of my 12 week P2BP bulk will begin next Monday. I'm still not quite where I need to be on appetite, so CHA/P2BP will begin then. The goal for this bulk is a fairly lean 220.

 

[crader]

Looks good! It was nice to meet you!