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BPS...the man, the myth....the sponsored athlete!

So I'm attempting to get back on track after a couple weeks of just taking it easy and screwing around. After making the decision not to do the powerlifting meet due to financial concerns I've found it difficult in the the gym. It's been really hit or miss, sometimes I'm feeling on, sometimes off, being preoccupied with so many other things hasn't helped out much either. The bright spot has been the fact that at least I've continued to go and do cardio in the mornings.... in fact last time I weighed in (a couple days ago) I was down 7 pounds, 1 belt loop, and clothes are starting to fit better again :D Really I'm just planning on continuing this weight loss as long as I can, I'm not making any definite plans as of yet (although I would *like* to do the provincial bodybuilding show in April).

Diet changes:
I've reduced my intake back to a cutting level, haven't done any calculations but I would figure that it ranges from 2600kcal to 3200kcal depending on the day. I will get more serious about the diet when the current weightloss slows down.

Workout:
Corner T-Bar Rows

20@1 plate
10@2 plates

10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates

Rack Pulls

10@315 - Left handed
10@315 - DOH
10@315 - Right handed

Wide-grip Pulldowns

10@210
10@210
10@210

Cable Rows

10@230
10@230
10@230

Hyperextensions

10
10
10
10
10
10
10
10

Decline Bench Crunches

20
20
20
20

Cardio

45 minutes on the stairclimber, rolling hills setting, level 5

Energy Level: 8/10, felt quite good for a Saturday workout.

Workout Rating: A, I enjoyed the volume, it was a nice switch up.

Post Workout Musings: I left the gym feeling really good about the workout. For anyone who has been following this thread, you'll recognize the workout from earlier on. I'm starting up the Modified German Volume Training again. It gave me some great results so I'm going to use it again to see if I can get great results again.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
3 Carnage
4 CRE-02

- Cre-02/Carnage is still an awesome combo, you just can't help but love this stuff!!
 
Did my workout this morning before work as I have a hockey practice this afternoon.

Diet changes:
No change.

Workout:
Incline Bench Press

10@135

10@185
10@185
10@185
10@185
10@185
10@185
10@185
10@185

Bench Press

10@225
10@225
10@225

Decline Bench Flyes

10@30's
10@30's
10@30's

DB Overhead Tricep Extensions

10@60
10@60
10@60
10@60
10@60
10@60
10@60
10@60

Cable Tricep Pressdowns

10@200
10@200
10@200

DB Kickbacks

10@25's
10@25's
10@25's

Cardio

Will do some later tonight. I actually skated quite a bit at practice yesterday (filling in for sick kids) so it was like I had two cardio sessions.

Energy Level: 8/10, good energy for a morning workout.

Workout Rating: A, although the weights weren't huge, I'm easing myself back into the volume.

Post Workout Musings: Another pretty good workout, they've gone good so far and I want to keep it that way.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
3 Carnage
4 CRE-02
 
Another great workout....

Had another great workout last night! Shoulders and biceps were awesome, I really have to watch what I'm doing with my biceps as my tendonitis prevents me from doing as much as I would like, however, I find that if I warm up really well and stay absolutely strict in my form I can manage the pain/discomfort quite well. In fact for a while I thought the tendonitis (Medial Epicondylitis - "golfer's elbow") was gone, but it came back during one of my hockey games and I'm just trying to manage it now.

Diet changes:
No change.

Workout:
Seated Military Press

20@135 - 10 in front, 10 behind the head.

10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise

10@30's
10@30's
10@30's

Bent-Over DB Raise

10@40's
10@40's
10@40's

DB Hammer Curl

10@30's
10@30's
10@30's
10@30's
10@30's
10@30's
10@30's
10@30's

Ez Bar Reverse Curl

10@75
10@75
10@75

DB Alternating Curl

10@30's
10@30's
10@30's

Cardio

Did 30 minutes on the stairclimber, "plateau's" setting, level 6.

Energy Level: 8/10, what can I say, Cre-02 and Carnage have me ready for every workout.

Workout Rating: A+, I had a deadly pump going on in my shoulders, definitely have some separation going on, and for the first time in a long time is was able to do an actual DB Curl.

Post Workout Musings: Another great volume workout, I feeling good, the workouts are great and I definitely feel 'back on track'!

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Did some tricep and ab work yesterday morning as I was coaching and playing in my own hockey game last night. We only had 7 players so needless to say I ended up getting some crazy cardio out of the situation. I didn't gt home until close to midnight though so I ended up sleeping in this morning and not going to the gym for cardio. I'll be heading in and doing legs after work, haven't done them in awhile so I'm expecting some pain to ensue.
 
So my leg workout the other day was just average at best, it was rushed as I had way too much on my schedule so I mostly just went through the motions with relatively light weights, so that I would be totally ready to hit them with some pain this week. I also went in for a back workout on Saturday morning prior to running a hockey camp (6 hours on Sat, 6 hours on Sun). I'm pretty tired from this weekend but my schedule isn't about to lighten up so I have to keep forcing myself to push forward. I have my gym bag in my car ready to go as I'll be hitting shoulders after I coach a hockey game today after work.

Diet changes:
Being in the rink all weekend didn't help the diet at all. Although I had packed some food I quickly realized that it was nowhere near enough as I had 6 sessions back to back and blew through all my food by the second session. This lead me to grab a couple things from the concession that I really shouldn't be eating no matter what the situation.

Workout:
Corner T-Bar Rows

20@1 plate
10@2 plates

10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates
10@3 plates

Rack Pulls

10@315 - Left handed
10@315 - DOH
10@315 - Right handed

Wide-grip Pulldowns

10@210
10@220
10@230

Cable Rows

10@220
10@230
10@240

Hyperextensions w/ medicine ball

10
10
10
10
10
10
10
10

Decline Bench Crunches

20
20
20
20

Cardio

No cardio as I was heading straight to the rink to go on the ice for 6 hours in a row.

Energy Level: 7/10, It was early and I had a long week so although I had some energy for the workout it definitely could have been better.

Workout Rating: A, I really dig this back workout as I always end up feeling awesome after completing it.

Post Workout Musings: The change in training and the commitment to cardio is definitely making a difference. I the last month or so I've dropped close to 15 lbs, now that my schedule is picking up again I have to double my commitment to this process to ensure that I continue to progress towards my goals.

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
So although I just did shoulders a few days ago I'm really trying to get back on track with this specific program and since it calls for shoulders on Monday, I went ahead and did them again. It should be noted however, that I did not do biceps last night, instead I did Biceps and Triceps this morning as I will be playing hockey tonight which pushes my leg workout back a day.

Diet changes:
No change.

Workout:
Seated Military Press

20@135 - 10 in front, 10 behind the head.

10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head
10@175 - to the front
10@175 - behind the head

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise

10@35's
10@35's
10@35's

Bent-Over DB Raise

10@45's
10@45's
10@45's

BB Front Raise

10@50
10@50
10@50

Cardio

Did 30 minutes on the stairclimber, "plateau's" setting, level 6.

Did 20 minutes on the recumbant bike, random hills setting, level 10.

Energy Level: 8/10, even after a long day of work and then coaching a hockey game I was still able to get energized and pumped up for this workout.

Workout Rating: A+, What can I say that hasn't been said before, my shoulders were pumped up big time and I'm starting to see really good separation.

Post Workout Musings: Workout was great, even though I was working out late in the evening.

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02


THIS MORNING

Tricep Pressdowns - Cable

10@180
10@180
10@180
10@180
10@180
10@180
10@180
10@180

DB Alternating Curl

10@30's
10@40's - Hammer curl
10@30's
10@40's - Hammer curl
10@30's
10@40's - Hammer curl
10@30's
10@40's - Hammer curl

Cardio

Did 20 minutes on the X-trainer, random hills setting, level 10 - It's all I had time for.

Energy Level: 7/10, was a little tired this morning but still able to pull it together for a decent albeit short workout.

Workout Rating: B+, My arms were pumped but I really felt like I could've done so much more if I had the time.

Post Workout Musings: I'm happy to be done with the gym today, now to just get through work, play a hockey game tonight and then a day off tomorrow. It's the GF's B-Day so not really a day off, I'll have to be on my best behaviour. :D

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
I was away Friday through Sunday and although I had the best intentions of using the hotel gym in Fredericton I ended up coming down with tonsil and sinus infections so I ended spending the majority of my weekend in bed. Got some medication and slept most of yesterday, I feeling a little better today and will probably try the gym tonight, nothing too crazy, maybe just some light weights and some cardio to get a good sweat going without taking the body too much. I can't afford for this illness to stick around for too long as I have way too much to do.

Once good thing about being sick on the road is that I didn't have the appetite to partake in all the pizzas that were eaten, and also being sick I had no interest in all the alcohol that in the hotel rooms.
 
Tues night

I guess I've missed posting a few workouts, as it looks like my last post was a shoulder workout and here I am a full week of workouts later and I'm posting shoulders again!?!??

Diet changes:
No change.

Workout:
Seated Military Press

20@135 - 10 in front, 10 behind the head.

10@185 - to the front
10@185 - behind the head
10@185 - to the front
10@185 - behind the head
10@185 - to the front
10@185 - behind the head
10@185 - to the front
10@185 - behind the head

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise

10@35's
10@35's
10@35's

Bent-Over DB Raise

10@45's
10@45's
10@45's

DB Hammer Curls

10@30
10@30
10@40
10@40
10@50
10@50
10@60
10@60

DB Alternating Curls

10@35
10@35
10@35

Cardio

None. Did some this morning though.

Energy Level: 8/10, it was nice to get back in the gym after being sick for the last 4 days.

Workout Rating: A+, Totally great workout, my shoulders are really "popping" there's some great separation occuring between the delts, biceps and triceps.

Post Workout Musings: Another workout in the right direction. I'm also quite eccstatic to report that I was able to do the DB Alternating Curls, supination and all with absolutely no pain in my elbow. Now don't get me wrong I know that my medial epicondlytis is not gone, but I feel that if I warm up correctly and watch my form I may be able to start doing those types of bicep curls again!!!

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Chest and Triceps

Had a great workout last night, in addition to a decent cardio session yesterday morning. This morning I had hockey practice and I also have a game tonight so I won't be hitting the gym today at all.

Diet changes:
No change.

Workout:
Incline Bench Press

10@135

10@225
10@225
10@225
10@225
10@225
10@225
10@225
10@225

Bench Press

10@245
10@245
10@245

Pec Deck

10@255
10@255
10@255

Decline Bench Flyes

10@30's
10@30's
10@30's

DB Overhead Tricep Extensions

10@80
10@80
10@80
10@80
10@80
10@80
10@80
10@80

Cable Tricep Pressdowns

10@180
10@180
10@180

DB Kickbacks

10@30's
10@30's
10@30's

Cardio

Done in the morning.

30 minutes on the stairclimber, short plateau setting, level 5

20 minutes on the recumbant bike, random hill setting, level 10

Energy Level: 8/10, Felt great before, during and after.

Workout Rating: A+, Was able to increase the weights while still maintaining the high volume.

Post Workout Musings: Definitely a tough one, I have a feeling that I'm probably going to be very sore by the end of today.

Macros:
Calories: ~3000

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02[/QUOTE]
 
No workout last night, had hockey practice in the morning before work and then played a game at 10:15pm last night. With only 7-8 skaters per game our games have turned into quite the cardio sessions for me. My recent renewed interest in cardio has definitely made a difference in these games, I'm feeling great and feel like I could play the entire game without changing if I had to (with the numbers we've been getting out to games, I might still have to...). I did get up for some cardio this morning (X-trainer and Bike), and after working and coaching 2 games today (kids are in a tournament) I plan on heading back to get a leg workout in. An all-around busy day but that's how I like them....
 
Did legs on Friday night, nothing too special just light weights and volume again, I'm getting so much leg work from the cardio that I've been doing (hockey as well) that I really don't have it in me at the moment for much more than just light leg workouts. On Saturday I went to the gym inbetween hockey games and had an awesome back workout along with some cardio as well.

Diet changes:
No changes.

Workout:
Corner T-Bar Rows

20@1 plate

[email protected] plates (3 45lbs's and 1 25lbs)
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates

Rack Pulls

10@405 - Left handed
10@405 - Left handed
10@405 - Left handed

Wide-grip Pulldowns

10@220
10@230
10@240

Cable Rows

10@220
10@230
10@240

Hyperextensions w/ medicine ball

10
10
10
10
10
10
10
10

Decline Bench Crunches

20
20
20
20

Cardio

Did 30 minutes on the stairclimber, "intervals" setting, level 5
did 20 minutes on the recumbant bike, "random hills" setting, level 10.

Energy Level: 10/10, I really don't think that I could've had more energy for this workout... I felt just unbelievable before, during and after.. I certainly wish I could repeat that every day!!

Workout Rating: A+, I was able to maintain the total volume of the workout but also able to go up in weight on pretty much every single set... would definitely call this one a success!

Post Workout Musings: I've been able to string together a number of really good workouts and it just has me in a really good mindset right now, I'm continuing to progress in the direction that I want and will continue to strive to take my improvements even further. As for the numbers, I have lost 20 lbs so far, yet I've been able to maintain my energy levels, the volume of my workouts/cardio and I've even been able to increase many of the weights incorporated into my "volume" workouts. I will be switching gears this week and will be dropping the volume but increasing the weight substantially for all the workouts this week, next week I will once again be returning to the volume workouts.

Macros:
Calories: ~2900

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
For a switch-up this week I'm rotating in some heavy lifts to replace the high volume first exercises in my workouts. Ideally, I plan on doing this every 4th or 5th week during my training, not only for a mental change but also to give the muscles a change of pace. I chose not to go heavy on biceps as I am still working on rehabing my elbow and have no desire to re-injure it.

Diet changes:
No change.

Workout:
Seated Military Press

20@135 - 10 in front, 10 behind the head.
10@225

6@255
6@255
6@255

Upright Barbell Rows

10@225

6@275
6@275
6@275

Lateral Raise

8@50's
8@50's
8@50's

Bent-Over DB Raise

8@60's
8@60's
8@60's

DB Hammer Curls

10@30
10@35
10@40
10@45
10@50
10@55

Machine Preacher Curls

10@40
10@40
10@50
10@50
10@60
10@60

Cardio

30 minutes stair climber, "short plateaus" setting, level 5
20 minutes recumbant bike, "random hills" setting, level 10.

Energy Level: 7.5/10, I went directly to the gym after coaching which I had went to directly from work, probably could have used a little rest in there somewhere.

Workout Rating: A, It was a good workout, there's nothing like lifting some heavy weight, however, physically I've been feeling much better after my volume workouts.

Post Workout Musings: As I said above I've felt much better after my volume workouts, but I understand that I need a change. I don't want to get accustomed to or bored of my volume workouts so I need to throw some changes in here and there to maintain the current progress.

Macros:
Calories: ~2600

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Last night's chest workout

Diet changes:
No change.

Workout:

Bench Press

10@135
10@225
6@275
6@315
6@335

Incline DB Press

10@80's
10@100
8@110's
8@120's

Pec Deck

10@275
10@275
10@275

Decline Bench Flyes

10@35s
10@40s
10@45's

Cable Pressdowns

20@120
10@200
10@200
10@200
10@200

Bench Dips

20
20
20

Cardio

Done post workout

30 minutes on the stairclimber, short plateau setting, level 5

20 minutes on the recumbant bike, random hill setting, level 10

Energy Level: 6.5/10, felt decent but not great.

Workout Rating: B-, Nothing special here, I think I just prefer volume right now.

Post Workout Musings: Had a good pump in the chest and tri's by the time I left the gym and that's really the whole point of it all isn't it...

Macros:
Calories: ~2700

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Weekend workouts

Had a couple great workouts this weekend. Back on Saturday and Legs on Sunday, all-in-all it was a really good weekend.

Diet changes:
No changes.

Workout:
Corner T-Bar Rows

20@1 plate

[email protected] plates (3 45lbs's and 1 25lbs)
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates

Rack Pulls

10@405 - Left handed
10@405 - Left handed
10@405 - Left handed

Wide-grip Chinups

10@BW
10@BW
10@BW

Wide Grips Cable Rows

10@220
10@230
10@240

V-Grip Pulldowns

10@220
10@220
10@220
10@220
10@220
10@220
10@220
10@220

Decline Bench Crunches

20
20
20
20

Cardio

Did 30 minutes on the stairclimber, "intervals" setting, level 5
did 20 minutes on the recumbant bike, "random hills" setting, level 10.

Energy Level: 9.5/10, Awesome energy, especially for a morning workout!

Workout Rating: A+, I said "screw the heavy weights" I'm just enjoying volume way too much right now!

Post Workout Musings: As I said above, I just wasn't feeling "it" in the heavy workouts so I went back to my beloved volume workouts. In reality it's not like I've become so accustomed to the workouts that I'm already at a plateau or anything and I have been changing exercises and weights to keep it fresh so really there's no need for me to move away from them yet.

Macros:
Calories: ~2900

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02

Legs from Sunday morning.

Diet changes:
No change.

Workout:
Leg Press

20@360

10@540
10@540
10@540
10@540
10@540
10@540
10@540
10@540

Squats

10@225
10@225
10@225

Hamstring Curls

10@100
10@100
10@100

Stiff-Leg Deadlifts

10@205
10@205
10@205

Upright Calf Press

10@300
10@300
10@300

Seated Calf Press

10@4 plates
10@4 plates
10@4 plates

Cardio

30 minutes recumbant bike, "random hills" setting, level 10.

Energy Level: 8.5/10, Not quite as good as Saturday but still felt great for this workout!

Workout Rating: A, It was a good leg workout, really thrashed my quads and hams.

Post Workout Musings: I'm definitely feeling the leg workout today, I'm glad I did the bike ride yesterday to help with the lactic acid build-up. Did more cardio this morning and I'm looking forward to shoulders tonight!

Macros:
Calories: ~2900

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Shoulders from last night

I was able to go hit shoulders after coaching last night and although I was a little tired to start as soon as I got the blood pumping I was energized and ready to go. I'm actually quite amazed at how much my shoulders have improved over the last couple weeks. Shoulders has always been a weak spot for me as my chest, traps and arms always over-powered them. However, right now they're looking nice and round (bowling balls :D ) and very full! Definitely a sign that things are going in the right direction!

Diet changes:
No change.

Workout:
Seated Military Press

20@135 - 10 in front, 10 behind the head.

10@185
10@185
10@185
10@185
10@185
10@185
10@185
10@185

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise

10@35's
10@35's
10@35's

Bent-Over DB Raise

10@45's
10@45's
10@45's

DB Hammer Curls

10@30
10@30
10@40
10@40
10@50
10@50
10@60
10@60

DB Concentration Curls

10@35
10@35
10@35

EZ Bar Curls - close grip

10@75
10@75
10@75
10@75 - reverse grip
10@75 - reverse grip
10@75 - reverse grip

Cardio

Done in the morning

30 minutes stair climber, "short plateaus" setting, level 5
20 minutes recumbant bike, "random hills" setting, level 10.

Energy Level: 7.5/10, Was tired to start but came around quickly and had a great one.

Workout Rating: A+, Another awesome workout, the delts were pumped up and progress is being made.

Post Workout Musings: As I said above, I'm very happy with the progress I've been making, especially in regards to my deltoids. I also forgot to mention that I had a weigh-in on the weekend (On Saturdays before my cheat meals) and I was down to 268 which is a full 17 lbs loss so far. I'm looking to be down around 265 by the weekend.

Macros:
Calories: ~2600

Water intake: ~6 litres - bumped up the water intake.

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
No workout last night, had a hockey game instead. I had also done cardio yesterday morning so it was double cardio session day for me. Feeling pretty good right now, planning on doing some chest and cardio tonight.
 
Chest was really good last night. I was actually almost falling asleep on the drive to the gym (went directly after work) but once I got there and finished my warm-up my Cre-02 and Carnage were just kicking in, getting me ready for an awesome workout!

Diet changes:
No change.

Workout:

Incline Bench Press

10@135

10@225
10@225
10@225
10@225
10@225
10@225
10@225
10@225

DB Incline Press

12@75's
9@100's
12@75's
8@100's

Pec Deck

12@245
12@245
12@245

Decline Bench Flyes

10@40s
10@40s
10@40s

Decline Skullkrushers - obviously done on a decline bench.

10@75
10@75
10@75
10@75
10@75
10@75
10@75
10@75 - although I thought this weight was a little too light to start, by the time I got to the end of my sets my Tri's were absolutely on fire!!

Bench Dips

20
20
20

Cardio

Done workout

30 minutes on the stairclimber, short plateau setting, level 5

Energy Level: 7.5/10, had nothing in me when I got there, but once my combo kicked in I was ready to go.

Workout Rating: A,Another really good workout, especially the pump and burn I got in my Triceps!

Post Workout Musings: I'm definitely noticing the solid progress that I've been making, the shape in my chest and triceps is much more visable (hopefully this is due to me leaning out) yet I still feel just as strong as ever. This has definitely been a motivating factor for me.

Macros:
Calories: ~2700

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Just did an hour of cardio last night nothing else. Did some more this morning and will try to get to the gym to do some Arms tonight before coaching. Getting up early to do some Back and Cardio tomorrow and then some serious overtime for the rest of the day.
 
So I forgot to mention that on Thursday night my desktop at home died (again) it's the exact same symptoms as last time (fried motherboard) so I have a feeling it's going to be the same thing. I took it in to Best Buy that same night, it's a good thing that I got the extra insurance coverage as this is the second time it's needed repairs. So basically I'm only able to access the internet through my blackberry or while I'm at work. I sure didn't let it ruin my workouts though.

I had a great arm workout on Friday night, an awesome back workout on Saturday morning and a really good leg workout on Sunday morning. I also did at least 45 minutes of cardio on each of those days. At my weigh-in over the weekend I was down to 266lbs, which is a two pound drop from the week before. I had wanted to be down to 265 or lower but I think two pounds is still very respectable, especially since the diet took a bit of a hit last week. I had run out of protein and just couldn't find the time to get over to the supplement store to buy some (was looking for a specific brand), so instead I was eating extra almonds, extra fruit, extra carbs, etc, etc, to fill the void created by the abscence of my protein shakes, and although it doesn't seem to have affected me that badly I believe that had I been on track I probably would have hit my goal or even surpassed it. Now that I have my protein (Bio-X Power Whey - Chocolate 10lbs) I will set next weekend's goal at 263 or under. Can I make it???

The talk of competing also came up this weekend a number of times. People in the gym have noticed me losing weight and have asked if I'm getting ready for Provincials (in April 2010). This time around I am not going to go out and same that yes I am competing or no I am not competing, instead I am just going to continue to train (and diet) as if I'm getting ready for a show and when it gets a little closer (it's still 18 weeks from last Saturday) I will review my progress and make the decision on whether to enter or not.
 
Coached a game last night (we won) and then headed to the gym for a boulder workout (shoulders). I decided to just do shoulders and do Biceps the following morning.

Diet changes:
No change.

Workout:
Seated DB Overhead Press

10@40's.

10@60's
10@70's
10@80's
10@85's
10@85's
10@85's
10@85's
10@85's

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise ss w/ Standing Lateral Raise

10@35's / 10@20's
10@35's / 10@20's
10@35's / 10@20's

Bent-Over DB Raise (dropset)

10@45's / 10@20's
10@45's / 10@20's
10@45's / 10@20's

Cardio

Done in the morning

30 minutes stair climber, "short plateaus" setting, level 5
20 minutes X-Trainer, "random" setting, level 12

Post-Workout

20 minutes jog/walk (4 min jog/1 min walk),

Energy Level: 8/10, Went in with the mindset that I was going to have a successful workout.... and I did!

Workout Rating: A+, Loving working the delts lately, the progress they've been making is keeping me 100% motivated.

Post Workout Musings: Training continues to go well, I don't have any injuries or complaints either. The only thing is that I have a 3 week holiday coming up (flying out west for Christmas Holidays) and it will definitely take 110% focus and willpower to continue my progress during this period.

Macros:
Calories: ~2600

Water intake: ~6 litres - bumped up the water intake.

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02

DONE THIS MORNING
DB Hammer Curls

10@35's
10@40's
10@45's
10@50's

DB Alternating Curls

10@30's
10@35's
10@40's
10@45's

DB Concentration Curls

10ea@35
10ea@35
10ea@35

EZ Bar Curls - close grip

10@75
10@75
10@75
10@75 - reverse grip
10@75 - reverse grip
10@75 - reverse grip

I actually found it pretty hard to get a pump going this morning. I didn't have anything to eat prior to going to the gym so I know for a fact this affected my workout pump. I was still able to get the reps and sets completed but it just didn't seem like I was getting much out of it.

Followed the Bicep workout up with 30 minutes on the recumbant bike. I have a hockey game tonight so I really just wanted to make sure all the lactic acid build-up from my previous leg workout was completely flushed out and to get my blood flowing a little bit. The game tonight will be my major cardio session of the day.
 
Bnatural said:
workout looks quite solid, dang good upright row #'s
Click to expand...

Thank Bnat!

No workout last night just cardio (played hockey). Unfortunately I blocked a slapshot with my foot so I wasn't able to do cardio this morning (still too tender). It's feeling pretty good right now so I think that when I go and do chest tonight I'll give cardio a try as well. Just something low impact like stair climber, x-trainer or bike. The GF is going to be at the school until around midnight so I have all sorts of time to spend in the gym. That said I also started my version of a "competition diet" today. It's not that I'm absolutely planning on competing but more that I just want to see how my body reacts to some strict dieting again. I've been having some great results 100% based off of training and cardio (haven't really been dieting) so I want to see what progress can be made with a strict diet again. The diet is:

Meal 1
1 scoop protein powder w/ water
1 packet of oats (unflavored/sugar free)

Meal 2
1 scoop protein powder w/ water
2 rice cakes (choc. chip flavor)

Meal 3
8oz chicken breast w/ spices (no sugar in spice)
2 oz (dry) white pasta

Meal 4
1 scoop protein powder w/ water
2 rice cakes (choc. chip flavor)

Meal 5
8 oz texas beef (lean ground beef, white onions, carrots, red/orange/yellow peppers, spice)
1 cup mixed vegetables

Meal 6 (optional)
1 scoop protein powder w/ milk
*or*
4 scrambled egg whites

3-6 litres of water daily, diet pop is allowed (1 per day), coffee and tea are allowed (sweetner and skim milk only).

Weight as of last Saturday:
266
 
Supplement plans for the next little while will also be quite basic (I keep it pretty basic at the best of times):

I plan on replenishing and continuing my CRE-02 and Carnage pre-workout combo but will also add Nitroceps and Shred-Ultra to this pre-workout stack.

For my pre-cardio stack I have planned on using Cordygen5 stacked with Shred-Ultra and Carnage.

Other than that I will only be using vitamins, fish oil and protein powder.

Considering that I'm close to running out of Cre-02 and Carnage at the moment and that I still have to buy the rest of it, I hope Santa brings me cash this year! :D
 
Good to hear you are continuing on with the cre-02/carnage stack.

Have you thought about adding in the ZMK/MVP stack, the antioxidants in both will really help remove free radicals. You'll also help stabilize your T levels while dieting, and magnesium tends to get depleted with strenuous workouts. I know you said vitamins, but didn't know which you were using.

Even if you don't get MVP, I'd try to get some ZMK if possible.
 
Oops...

Slept through the alarm this morning :grumpy:

Going to have to have to skate extra hard in my game tonight to make up for the lost cardio session. Coaching at 8 playing at 9, should be a very busy evening.

Here's yesterday's chest and cardio.

Diet changes:
No change.

Workout:

DB Incline Press

10@50's

10@70's
10@80's
10@90's
10@100's
10@100's
10@100's
10@100's
10@110's

Bench Press

10@225
10@225
10@225

Decline Bench Flyes

10@40s
10@40s
10@40s

Pec Deck

12@245
12@245
12@245

Cable Pullovers

10@110
10@110
10@110

Cardio

Done after workout

30 minutes on the stairclimber, short plateau setting, level 5

Energy Level: 7.5/10, energy was not too bad, a little tired to start but my pre-workout combo got me going when I needed it, could definitely feel the calorie intake difference (or maybe that's just my mind playing tricks).

Workout Rating: A, Chest was fully pumped for sure!

Post Workout Musings: It was another good chest workout and it went by pretty quickly considering that I didn't have to do Triceps afterwards. (arms are getting their own day fro mhere on in).

Macros:
Calories: ~1850 - WOW, quite a drop, I didn't feel it during the day but I was pretty tired by the time I got to my workout which might have been from the drop in calories. Good thing I have CRE-02 and Carnage!!

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Damn... slept through the alarm again this morning!!!!! :grumpy::grumpy:

I must have been extra tired after last night's hockey game. We were pretty short staffed again (8 players) so I got a ton of skating in (3 d-men) I guess it's not a bad thing to get some extra rest in and then just add the cardio in after my back workout tonight. I just have to make sure that I stay on target and don't make this a habit. I'm going to have to set my Blackberry alarm now and set it in a third room!! (I already have two alarms in two different rooms and slept through them both). As I said above, will be doing Back tonight, then Legs tomorrow morning and an Arm workout on Sunday morning. Should be a good weekend!
 
Back/Legs/Arms and Cardio

So I finally have my computer back from Best Buy after having the mother board replaced (2nd time in 6 months) so I can catch up on the posting my workouts from this weekend. I was able to do Back/Cardio on Friday, Legs/Cardio on Saturday and Arms/Cardio on Sunday so needless to say... I've been busy!

Diet changes:
See a couple posts above.

Workout:
Corner T-Bar Rows

20@1 plate

[email protected] plates (3 45lbs's and 1 25lbs)
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates
[email protected] plates

Rack Pulls

10@405 - Left handed
10@405 - Left handed
10@405 - Left handed

Wide-grip Chinups

10@BW
10@BW
10@BW

Wide Grips Cable Rows

10@220
10@220
10@220

V-Grip Pulldowns

10@220
10@220
10@220

I also did some DB Rows, but just to push more blood into the lats, 50lbs x 20 reps for 4 sets.

Decline Bench Crunches ss w/ Hyperextensions

20/20
20/20
20/20

Cardio

Did 30 minutes on the stairclimber, "intervals" setting, level 5

Energy Level: 9/10, Real good to start, I think the lower amount of kcals is having a effect though, as I started to tire towards the end.

Workout Rating: A+, Loving the volume workouts just as much as ever!

Post Workout Musings: The workout felt great, even, though I didn't quite do as much as last time on my supporting exercises, I've been kind of expecting that due to my caloric intake, but I'm not worried about that as much as just continuing to drop weight.

Macros:
Calories: ~1880

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02

Legs from Saturday morning

Diet changes:
See above.

Workout:
Leg Press ss w/ sled calf press

20@360

10 / 10@540
10 / 10@540
10 / 10@540
10 / 10@540
10 / 10@540
10 / 10@540
10 / 10@540
10 / 10@540

Squats

10@225
10@225
10@225

Hamstring Curls

10@100
10@110
10@120

Stiff-Leg Deadlifts

10@205
10@205
10@205

Upright Calf Press

20@250
20@250
20@250

Seated Calf Press

20@3 plates
20@3 plates
20@3 plates

Cardio

30 minutes stairclimber, "rolling hills" setting, level 5.

Energy Level: 9/10, Although it was early and I had just got off the ice from practice I was pump up and ready to hit legs.

Workout Rating: A, Solid, solid workout.

Post Workout Musings: Cranked up the volume a little for calves, trying the high rep thing to coax a little further detail out of them.

Macros:
Calories: ~1880

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Arms from Sunday morning

Diet changes:
See above.

Workout:
DB Curls

10@40's - hammer curls
10@35's - supinating curls
10@45's - hammer curls
10@40's - supinating curls
10@50's - hammer curls
10@45's - supinating curls
10@55's - hammer curls
10@50's - supinating curls

Seven's - with workout partner, handing back and forth

7@75 - close grip
6@75 - wide grip
5@75 - close grip
4@75 - wide grip
3@75 - close grip
2@75 - wide grip
1@75 - close grip
2@75 - wide grip
3@75 - close grip
4@75 - wide grip
5@75 - close grip
6@75 - wide grip
7@75 - close grip

Concentration Curls

10ea@35
10ea@35
10ea@35

Decline Bench Skullcrusher

10@75
10@75
10@75
10@75
10@75
10@75
10@75
10@75

Rope Pressdowns

10@120
10@120
10@120

Bench Dips ss w/ Decline Crunches

20@BW / 20
20@BW / 20
20@BW / 20

Cardio

30 minutes stairclimber, "rolling hills" setting, level 6.

Energy Level: 9/10, Another early morning workout that I was totally pumped up for!

Workout Rating: A+, Arms are totally swole right now, veins were popping as well!

Post Workout Musings: Really pushed it hard for this arm workout, I had a buddy there with me so we really pushed each other.

Macros:
Calories: ~1880

Water intake: ~4 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02
 
Interesting fact of the day.....

Adding Cocoa powder and Splenda to plain oatmeal makes some chocolaty awesomeness!!!

So every morning I cook up my plain oatmeal and then add half of my protein shake (1 scoop w/water) to the oatmeal before eating. This morning I was getting my stuff together and noticed the cocoa powder tin sitting in the cabinet. I said "what the hell" I'll give it a try.... so I put a little bit in (maybe 3/4 of a teaspoon) and added 1 packet of Splenda to sweeten the mix. It was pretty awesome if I do say so myself, I could really get used to that and it's not even adding any substantial macros to my diet.
 
Good numbers brotha, good to hear the computer is up and running as well.

I don't recall how your diet is setup, but a great addition to oats is sliced bananas, I use oats, sliced bananas, vanilla whey, lil splenda n cinnamon, and milk or water and mic it, delicious man, the banana breaks down and mixes well, but again it depends on how your diet is setup.
 
Bnatural said:
Good numbers brotha, good to hear the computer is up and running as well.

I don't recall how your diet is setup, but a great addition to oats is sliced bananas, I use oats, sliced bananas, vanilla whey, lil splenda n cinnamon, and milk or water and mic it, delicious man, the banana breaks down and mixes well, but again it depends on how your diet is setup.
Click to expand...

The diet is a few posts up from here. It's very "Plain Jane" and very depletive, I'm only allowed fruits (or extra sugars for that matter) on the carb/fat load day (every 7th day) although I have been known to sneak a banana or apple in there with breakfast if I'm feeling extra depleted.

BTW down to 263.5lbs right now..... and still dropping
:woohoo:
 
Regular Monday routine, coached a game after work then went to the gym and hit shoulders, I had forgotten my gym attire so i had to go home first and then head to the gym, as such I was a little pressed for time.

Diet changes:
No change.

Workout:
DB Overhead Press

10@40's.

10@50's - standing
10@55s - standing
10@60's - standing
10@65's - standing

10@70's - seated
10@75's - seated
10@80's - seated
10@85's - seated

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise ss w/ Standing Lateral Raise (burnouts)

10@35's / 10@20's
10@35's / 10@20's
10@35's / 10@20's

Bent-Over DB Raise (dropset/burnouts)

10@45's / 10@20's
10@45's / 10@20's
10@45's / 10@20's

DB Shrugs

10@120's
12@110's
15@100's

Cardio

Done in the morning

30 minutes stair climber, "short plateaus" setting, level 5
20 minutes X-Trainer, "random" setting, level 12

Done post-workout

20 minutes X-Trainer, "random" setting, level 12

Energy Level: 7.5/10, Although I had the energy to successfully get through the workout I definitely wasn't as energized as I have been previously.

Workout Rating: A+, Great Delt workout! The standing press sure took alot out of me but also gave me a deadly pump and burn.

Post Workout Musings: Another solid one in the books. It was a good workout to end on as I knew that I would be pressed for time on Tuesday morning and would only be able to get a quick bicep and cardio workout in (too busy in the afternoon). I fly back home on Wednesday so I won't be hitting the gym until possibly Thursday. Updates may be a little sporadic over the next little while as I will be back home visiting with friends and family for the next 3 weeks. Although I plan on continuing with the diet and workouts, it's always tough when your not in your familiar setting/routine.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
2 Fish Oil
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
4 CRE-02

DONE THIS MORNING
DB Hammer Curls

10@45's
10@50's
10@55's
10@60's

DB Alternating Curls

10@35's
10@40's
10@45's
10@50's

DB Concentration Curls

10ea@35
10ea@35
10ea@35

EZ Bar Curls - close grip

10@75
10@75
10@75
10@75 - reverse grip
10@75 - reverse grip
10@75 - reverse grip

Cardio:

30 minutes on the stairclimber, "rolling hills" setting, level 5.

Now just to finish off the work day, run some errands, pack and then jump on the plane tomorrow!
 
Been working out at a Gold's while I've been home for the holidays, although I also had a nice little break while up at the GF's parents place, just did Insanity DVD's while there. Still here for another week and a half, then it's crazy time in order to get ready for the contest. I've still been doing cardio and weights while at Gold's but I've also been eating my fair share of food, haven't put much weight on so I'm quite happy about that. Well I don't know when I'll be on again so Happy Holidays to all!
 
Well I'm finally back on the good old East coast! It was an awesome 3-week vacation back home but it definitely feels good to be back here and it will be even better once I'm back into my regular routine. During my vacation my workouts at the Gold's gym in Regina were great! However, since I wasn't really on a routine schedule I was pretty much just lifting by feel. I tried alot of the machines, etc, that my regular gym doesn't have but it's going to be nice to get back to the basics. I'm not looking forward to stepping on the scale this weekend, but I have a firm belief that the hour a day of cardio I was doing while on vacation has kept me rather close to the same weight as when I left. I'm sure that within a week of being back into my routine I'll be right where I was or even lower.
 
First workout since back on the coast...

Got back Wed. night first workout was Thursday afternoon (after I replaced the dead car battery that we came home to).

Diet changes:
No change. Got right back into my pre-vacation diet.

Workout:
DB Overhead Press

10@40's.- standing
10@45's- standing
10@50's - standing
10@55s - standing
10@60's - standing
10@65's - standing
10@70's - standing
10@75's - standing

Upright Barbell Rows

10@225
10@225
10@225

Seated Lateral Raise ss w/ Standing Lateral Raise (burnouts)

10@35's / 10@20's
10@35's / 10@20's
10@35's / 10@20's

Bent-Over DB Raise (dropset/burnouts)

10@45's / 10@20's
10@45's / 10@20's
10@45's / 10@20's

DB Shrugs

10@120's
10@120's
10@120's

Cardio

Done post-workout (not starting morning cardio until next week when I've re-accustomed myself to the time change)

30 minutes stair climber, "short plateaus" setting, level 5

Energy Level: 7.5/10, Decent energy considering it was my first day back in this time zone and that I had a really full day back in the office.

Workout Rating: A, The standing presses really made my delts blow up and the seated lateral raises really brought out the muscle separation.

Post Workout Musings: Well the vacation was nice but it felt great to be back in the gym and right on-track. I'll be heading back this evening to do some legs and then back again on Saturday right after morning hockey practice to do some back.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
1 Cal/Mag/Vit D
1 Mulit Vitamin
3 Carnage
0 CRE-02 - ran out of CRE-02
 
Had some really good workouts over the weekend, did Legs on Friday, Back on Saturday and Chest of Sunday, along with cardio each day. Starting today I'll be back on my regular schedule:

Mon - Shoulders
Tues - Arms
Wed - Legs
Thurs - OFF
Fri - Chest
Sat - Back
Sun - OFF

I'm also back doing morning cardio sessions (6am to 7am) but will also be doing some cardio post-workout (30 min - recumbant bike). I am happy with how things are going since I've returned home and want to ensure that I continue to progress. I still haven't weighed-in and do not plan to until next Saturday, I would rather give myself the rest of the week to get back to where I was instead of derailing my progress with a poor weigh-in.
 
Monday night means it was back to shoulders, switched up the routine slightly, still did volume though...

Diet changes:
No change.

Workout:
DB Overhead Press

20@40's
15@60's
12@70's
10@80's
8@90's
8@90's

Seated Lateral Raise

20@20's
15@25's
12@30's
10@35's
8@40's

Bent-Over DB Raise

15@30's
12@35's
10@40's
8@45's

DB Front Raise

15@20's
12@25's
10@30's

Upright Barbell Rows

15@135
12@185
10@225

Cardio

6am
30 minutes stair climber, "short plateaus" setting, level 5
30 minutes recumbant bike, "steady climb" setting, level 10

Post-workout
30 minutes eliptical, "hills" setting, level 10

Energy Level: 7/10, I was a little tired to start but once I got the blood flowing the energy came back around.

Workout Rating: A, Solid workout, great pump.

Post Workout Musings: I'm not sure if I'll stay with this style of volume or go back to what I was doing. I was also playing around with the idea of using a workout routine that I previously used for pre-contest training, it's based around reducing rest times, working complimentary muscles, and adding in super-sets and drop-sets.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
0 Cal/Mag/Vit D - ran out of Cal/Mar/Vit D
1 Mulit Vitamin
0 Carnage - ran out of Carnage
0 CRE-02 - ran out of CRE-02

- as you can see from above, I've run out of just about everything, need to restock soon, maybe after I get paid this week??
 
Did Arms last night after coaching, ATM I'm trying to re-gain what I lost while I was struggling with mt "golfers elbow", so I'm focusing more on biceps than triceps.

Diet Changes
had a protein bar right before coaching thus pushing my supper meal back to post-workout

DB Curls

10@35's - hammer
10@30's - regular
10@40's - hammer
10@35's - regular
10@45's - hammer
10@40's - regular
10@50's - hammer
10@45's - regular
10@55's - hammer
10@50's - regular

EZ Bar Curls

15@75
12@95
10@115
10@125

DB Concentration Curls

15ea@30
12ea@35
10ea@40

Decline Bench Skullcrushers

10@115
10@115
10@115
10@115

- did a set of 20 decline bench crunches after each set of SC's.

Tricep Pressdowns

20@120
15@150
12@180
10@200

Bench Dips

20@BW
20@BW
20@BW

Cardio

6am
30 minutes stair climber, "short plateaus" setting, level 5
30 minutes recumbant bike, "steady climb" setting, level 10

Post-workout
30 minutes eliptical, "hills" setting, level 10

Energy Level: 8/10, I actually felt slightly more energized than I have for the last couple days.

Workout Rating: A-, pretty good workout but I still have a long way to go.

Post Workout Musings: Although this workout went well, I can definitely see that biceps are currently a weak point for me. I have decent enough size in my arms but when I attempt a double bicep pose there is no "pop" to the bicep peaks. I assume that the fact that I've only been able to do hammer curls for quite awhile may have contributed to this, either way I just have to continue working on them the bring them up from a weak point to a strong point.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
0 Cal/Mag/Vit D - ran out of Cal/Mar/Vit D
1 Mulit Vitamin
0 Carnage - ran out of Carnage
0 CRE-02 - ran out of CRE-02
 
Did chest last night as I have to play hockey tonight and I didn't want to have sore legs. As such legs will be moved to Friday and I'll stay on track and do back on Saturday.

Diet changes:
No change.

Workout:

DB Incline Press

20@50's
15@60's
12@70's
10@80's
10@90's
10@100's


Bench Press

20@135
15@185
12@225
10@255
10@275

Decline Bench Flyes

20@30s
15@35s
10@40s

Pec Deck

20@155
15@185
12@205
10@225

Cardio

6am
30 minutes stair climber, "short plateaus" setting, level 5
30 minutes recumbant bike, "steady climb" setting, level 10

Post-workout
30 minutes eliptical, "hills" setting, level 10

Energy Level: 9/10, Had lots of energy for the workout!

Workout Rating: A+, although I've done heavier workouts and workouts with more volume, the pump and burn I got from this one were second to none.

Post Workout Musings: As I said above, a really good workout, I didn't do cardio this morning as I had to run a practice for the kids, have a hockey game tonight, back at the cardio tomorrow morning.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
0 Cal/Mag/Vit D - ran out of Cal/Mar/Vit D
1 Mulit Vitamin
0 Carnage - ran out of Carnage
0 CRE-02 - ran out of CRE-02

- just got paid so it may be time to invest :D
 
Thursday was my scheduled day off... well kind of... I was on the ice in the morning before work for practice and then on the ice again in the evening for a game. Of course we were short a few players (as usual) so it was an absolute killer (great cardio though - musta burned at least 1000 kcals if not more). Tonight will be the leg workout that I switched from Wednesday, haven't decided if it will be a volume session yet though. We'll see how I feel, the other possibilty is pyramid sets.
 
Had some good workouts over the weekend (legs-Fri, Back-Sat, OFF-Sun) however, due to a number of things my diet definitely wasn't where it should have been. I had a couple bad cardio sessions as well, un-planned breaks when I'm in the cardio zone always seem to ruin the whole session for me?!?!?! The GF and I are moving at the end of the month and I was just advised that my job (temporary contract) my be up for downsizing, I think the stress of those two things just hit me and I took the easy path of feeding my face with comfort/junk food. It's crazy, I knew I wasn't supposed to be eating it and I knew it was ruining some of the work that I've put in over the last little while, I knew it wasn't contributing to my goals yet I just could seem to stop myself....... anyway, I regrouped yesterday and got back to my routine cardio, diet and workout (shoulders - see below). It's funny how you can go from feeling absolutely awesome about your progress to the exact opposite so quickly... I guess I just need to regroup and get back to it.
 
Shoulder work from Monday,

Diet changes:
Back on track....

Workout:
Military Press ss w/ Lateral Raise

10@135 / 10@30's
10@155 / 10@30's
10@175 / 10@30's
10@195 / 10@30's
10@205 / 10@30's

Upright BB Row ss w/ Bent Over Raise

10@135 / 10@40's
10@185 / 10@40's
10@205 / 10@40's
10@225 / 10@40's

Front Raise ss w/ DB Shrugs

10@25's / 10@100's
10@30's / 10@100's
10@35's / 10@100's

Cardio

6am
30 minutes stair climber, "short plateaus" setting, level 5
30 minutes recumbant bike, "steady climb" setting, level 10

Post-workout
30 minutes eliptical, "hills" setting, level 10

Energy Level: 7.5/10, I was ready for the workout, but I think I'm feeling the difference in not having CRE-02 and Carnage helping me out.

Workout Rating: A, felt pretty good overall about the workout.

Post Workout Musings: It was a little different than what I've been doing lately. There was still a decent amount of volume I just squeezed it into a smaller timeframe. I came to the conclusion that my workouts have been taking too long (probably a hold over from powerlifting training and the need for such long rest periods) so I tried supersets to add some intensity back into the workout. We'll see how it goes...

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
0 Cal/Mag/Vit D - ran out of Cal/Mar/Vit D
1 Mulit Vitamin
0 Carnage - ran out of Carnage
0 CRE-02 - ran out of CRE-02
 
Just about to head out on my way to go do chest (supposed to be legs but I play hockey tomorrow) I'm planning on doing a Wendler's start with a volume finish :D. That means I'll start with wendler's 5 reps (from 5/3/1) for bench press and then I'll finish up with volume for the supporting exercises and for right now that means supersets to finish the muscle off.

I was recently scolded by a former bodybuilder that I respect very much for using way too light of weights. He made sure to remind me that the best NATURAL bodybuilders are some of the STRONGEST people for their sizes. As such I'm going to get back to the Wendler's program that I was doing before, not only for strength but also for size and appearance.

I realize that it may seem like I've been jumping from workout routine to workout routine but I need to find a way to challenge myself to avoid stagnation and changing routines is sometimes the only way that you can accomplish this.
 
As I said in my post yesterday I was going to do a Wendler's 5/3/1 routine along with some volume as my "supporting" exercises, with that being said I started last night with some bench press/chest

Diet changes:
I substituted a flax bagel for the oatmeal, also had some PB and a banana at breakfast, for my 4th meal of the day I had 26 almonds instead of the rice cakes in the hopes that the fats would slow down my digestion so that I wouldn't feel completely starved by the time I got to the workout.

Workout:

Bench Press

20@135
10@225
5@275
5@315
5@355

DB Incline Press ss w/ DB Incline Flyes

10@80's / 10@50's
10@90's / 10@50's
10@100's / 10@50's

Decline Bench Press ss w/ Pec Deck

10@185 / 10@225
10@205 / 10@225
10@225 / 10@225

Pushups

20 - flat
20 - hands on step
20 - feet on step

Cardio

6am
30 minutes stair climber, "short plateaus" setting, level 5
30 minutes recumbant bike, "steady climb" setting, level 10

Post-workout
30 minutes eliptical, "hills" setting, level 10

Energy Level: 9/10, Actually had great energy for the workout, maybe the increase in calories helped out.

Workout Rating: A+, all-in-all a really great workout, I felt strong and swole all to hell!

Post Workout Musings: Well the workout was great and the dietary adjustment seemed to produce the desired results, I'll continue on in this fashion until I finish all 4-5 workouts (Bench Press, Deadlift, Squat, Military Press and possible Arms), and then I'll evaluate it at the end to see if I want to continue on down this path.

Macros:
Calories: ~1880

Water intake: ~6 litres

Daily Supplements:
2 Glucosamine/Chondroitin/MSM
0 Fish Oil - ran out of Fish Oils
0 Cal/Mag/Vit D - ran out of Cal/Mar/Vit D
1 Mulit Vitamin
0 Carnage - ran out of Carnage
0 CRE-02 - ran out of CRE-02

- so there was some good news and some bad news yesterday as well.... the good news is that my GF was hired on part-time at the hospital run weight-loss clinic (she's a newly registered dietician) which is great, however the bad news is that I smashed into a curb on the way home from the gym (due to a hill and icy conditions) and I basically broke the passenger side front wheel off of the axle :( although I have a feeling that this will be an insurance job it's still going to cost me money that I just don't have and is also just adding to my already high stress levels.
 
Started a new log over at BB.com, it'll last about a month, as such I haven't been updating as much over here (can barely find the time to update 1 log). However, once I'm done that log I'll be back here updating again or possibly even starting a new log :dunno:

The "modified" Wendler's program seems to be working well for me (strength is through the roof again) however the unwanted side-effect/drawback has been that I've put weight back on. I'm not sure if I'm adding/replacing lost muscle or if the training is making my body hold/retain water or what but that result is definitely something I did not want. :nono: :pat: :cussing:
 
Big Poppa S said:
Started a new log over at BB.com, it'll last about a month, as such I haven't been updating as much over here (can barely find the time to update 1 log). However, once I'm done that log I'll be back here updating again or possibly even starting a new log :dunno:

The "modified" Wendler's program seems to be working well for me (strength is through the roof again) however the unwanted side-effect/drawback has been that I've put weight back on. I'm not sure if I'm adding/replacing lost muscle or if the training is making my body hold/retain water or what but that result is definitely something I did not want. :nono: :pat: :cussing:
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im amped for the new log Steve....let us know how it's going over here at AM once in a while ;)
 
CTDeuce said:
im amped for the new log Steve....let us know how it's going over here at AM once in a while ;)
Click to expand...

Chances are that it's going to be an actual full-blown contest prep log. I head out to Quebec City on Saturday morning (annual hockey tournament) and will be there for the following week. When I get back (Feb.21st) I'll be exactly 20 weeks out from the IDFA bodybuilding show in Montreal. Now that both myself and my girlfriend are working we have the financial resources to do an actual pre-contest prep (it's more expensive than you migh think), and I have made a promise to both her and myself to get back in shape, mostly for health reasons but also because it's something that I've let slip over the last couple years.
 
Big Poppa S said:
Chances are that it's going to be an actual full-blown contest prep log. I head out to Quebec City on Saturday morning (annual hockey tournament) and will be there for the following week. When I get back (Feb.21st) I'll be exactly 20 weeks out from the IDFA bodybuilding show in Montreal. Now that both myself and my girlfriend are working we have the financial resources to do an actual pre-contest prep (it's more expensive than you migh think), and I have made a promise to both her and myself to get back in shape, mostly for health reasons but also because it's something that I've let slip over the last couple years.
Click to expand...

well I think thats great news either way, and i'll be following along for sure no matter what.
 
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