Full Body Transformation Log

Thanks rosie. That is how I look at it. It is nice when people you havent seen in a while say what the heck happened. You look bigger but smaller. It is nice to say I have lost about 40 lbs of fat and gained 10 lbs of muscle. :)
 
Onlychevy6 said:
Thanks rosie. That is how I look at it. It is nice when people you havent seen in a while say what the heck happened. You look bigger but smaller. It is nice to say I have lost about 40 lbs of fat and gained 10 lbs of muscle. :)
Click to expand...

No worries :) And absolutely! :banana:
 
Update. Well this past week has ended. I didnt hit what I was looking for, but that is just me with high expectations. Started the week at 268. As of this morning fresh out of bed after the morning tinkle I was 263.6. I was pushing to break into the 250s for the first time in years. So my new goal for this week is to hit the mid to low 50s.

I am so thankful for all the responses and encouragement by all of you.

Thanks
 
Keep up the good work.

I would personally recommend that you pay more attention to waist size than scale weight. Even though you have a lot of weight to lose to reach your goal you would be surprised how much muscle you put on without even realising it. I remember working with a male who was very overweight and he was amazed that his weight stayed static despite dropping inches off the waist. To start with he was concerned his weight wasn't moving until he was in the slimmest jeans he had worn in years and had arms that made his friends envious!

I am not saying weight loss won't occur, it obviously will but weight loss isn't always fat loss. Keep as much muscle as possible. :)
 
So true. My scale weight has been up and down. But the inches have been dropping consistant. Thats why I post up measurements. And the clothes are fitting much better. I am wearing things I havent wore in a couple of years. :)
 
Onlychevy6 said:
Update. Well this past week has ended. I didnt hit what I was looking for, but that is just me with high expectations. Started the week at 268. As of this morning fresh out of bed after the morning tinkle I was 263.6. I was pushing to break into the 250s for the first time in years. So my new goal for this week is to hit the mid to low 50s.

I am so thankful for all the responses and encouragement by all of you.

Thanks
Click to expand...

It's still progress, so you should be pleased with it - just remember that the longer you take to reach your goal, the more likely you are to maintain or better it!

Always :)


Onlychevy6 said:
So true. My scale weight has been up and down. But the inches have been dropping consistant. Thats why I post up measurements. And the clothes are fitting much better. I am wearing things I havent wore in a couple of years. :)
Click to expand...

Exactly - scale weight is not everything; in fact, it's IRrelevant really, IMO. The mirror, girths, and how your clothes fit and feel are far better indicators of what is going on re body composition than scale weight.

You're doing great!

~Rosie~
 
Thursday 6-2-11

Cardio H.I.I.T. 15 Minutes

Incline Barbell Press
1 set 15 reps 200 lbs
1 set 8 reps 210lbs
1 set absolute failure 210 lbs 8 times

Dumbbell Bench Press
1 set 15 reps 65lbs
1 set 8 reps 65 lbs
1 set absolute failure 65 lbs 6 times

Dumbbell Fly
1 set 15 reps 35 lbs
1 set absolute failure 35 lbs 10 times

Dips
1 set absolute failure 150 lbs 15 times

Friday 6-3-11

Wide grip Pull Down Front
3 set 10 reps (Or as many as possible) 120lbs 30 times

Barbell Bent Over Row
1 set 12 reps 190 lbs
1 set 8 reps 190lbs
1 set absolute failure 190 lbs 8 times

Seated Cable Row
1 set 15 reps 150 lbs
1 set absolute failure 150 lbs 8 times

Saturday 6-4-11
Cardio 35-40 minutes moderate pace Speed/Minutes 5.5/35

Abs Lying Crunch
2 sets of 20

Hanging Leg Raise
3 set of 25

Lying Side Crunch
3 set 15 each side

Machine Crunch with Weight 1 set of 10 120lbs

Sunday 6-5-11

Barbell Press Front
1 set 15 reps 160 lbs
1 set 8 reps 160 lbs
1 set absolute failure 160 lbs 8 times

Barbell Shrug
1 set 15 reps 190 lbs
1 set 8 reps 190 lbs
1 set absolute failure 190lbs 8 times

Dumbbell Side Lateral
1 set 15 reps 25 lbs
1 set 8 reps 25 lbs
1 set absolute failure 25 lbs 8 times

Dumbbell Rear Lateral
1 set 15 reps 30 lbs
1 set absolute failure 30 lbs 10 times

Monday 6-6-11

Cardio H.I.I.T 15 Minutes

Bicep & Triceps Standing Barbell Curl
1 set 15 reps 60 lbs
1 set 8 reps 60 lbs
1 set absolute failure 60lbs 8 times

Preacher Curl
1 set 15 reps 60 lbs
1 set absolute failure 60 lbs 10 times

Incline Dumbbell Curl
1 set absolute failure 35 lbs 15 times

Lying Tricep with EZ curl bar
1 set 20 reps 80 lbs
1 set 8 reps 80 lbs
1 set absolute failure 80 lbs 8 times

Tricep Pushdowns Using straight bar
1 set 15 reps 100 lbs
1 set absolute failure 100 lbs 8 times

Tricep Pushdowns Using Rope
1 set absolute failure 120 lbs 12 times

Tuesday Off 6-7-11
 
Wednesday 6-8-11

Tonight's workout

Legs

Squats

1set of 20 450 lbs
1set of 8 540 lbs (Personal Best)
1 set absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs (Personal Best since knee surgery)

Leg Extensions

1 set absolute failure 120 lbs 15 times

Lying Leg Curl

1 set absolute failure 80lbs 15 times

Seated Calf Raises

1 set of 20 80 lbs
1 set of 15 80 lbs
1 set of absolute failure 80 lbs 8 times


Needs less to say as i was finishing up my legs i started to cramp in my calves and damn i wanted to puke. Great Workout.
 
Incredible job on the TWO Personal Bests! :thumbsup: You have a LOT to be proud of, and much, much more by the time you are finished your journey to where you want to be!

~Rosie~
 
So yesterday was ab work and cardio via 1/2 acre of yard work for my daughter 9th bday party. Took my normal dosage of products. Can I say this you sweat you arse off when it is 95+ degrees out side and you have a big yard to mow and weed eat. Then have boxes and boxes of steff to put away in the shed going up and down the ladder. Sheesh.
 
i think starting Monday i will add some bcaa to my diet. I have only been taking it after my evening workouts. Well I think i am going to take some with my morning breakfast then again about 30 minutes prior to my work out and then again 30 minutes or so afterwards.
 
6-15-11

Shoulder Front Press

1 set of 15 160 lbs
1 set of 8 160 lbs
1 set of absolute failure 160 lbs 8 times

Barbell Shrugs

1 set of 15 270 lbs (Personal Best)
1 set of 8 270 lbs
1 set absolute failure 270 lbs 8 times

Dumbbell Side Lateral

1 set of 15 45 lbs
1 set of 8 45 lbs
1 set of absolute failure 45 lbs 6 times

Dumbbell Rear Lateral

1 set of 15 45 lbs
1 set absolute failure 45 lbs 12 times
 
ok so my arms feel like the are going to explode. Did my entire arm workout with stopping to rest. I must say it actually felt really good. Then did some cardio afterwards.

6-16-11

Standing Barbell Curl

1 set of 15 60 lbs
1 set of 8 60 lbs
1 set absolute failure 60 lbs 8 times

Preacher Curl

1 set of 15 60 lbs
1 set absolute failure 60 lbs 15 times

Incline Dumbbell Curl

1 set absolute failure 30 lbs 20 times each arm

Lying Tricep with EZ curl Bar

1 set of 20 80 lbs
1 set of 8 80 lbs
1 set absolute failure 80 lbs 8 times

Tricep Pushdowns Using Straight Bar

1 set of 15 80 lbs
1 set absolute failure 80 lbs 15 times

Tricep Over Head Extensions using Rope

1 set absolute failure 140 lbs 12 times
 
6-18-11

Leg day

Machine Squats
1 set of 15 540 lbs
1 set of 8 540 lbs
1 set of absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs

Leg Extensions

1 set of 15 145 lbs

Lying Leg Curl

1 set of 12 100 lbs

Stiff Legged Dead Lifts

1 set of 15 290 lbs


Seated Calf Raises

1 set of 20 120 lbs
1 set of 15 120 lbs


And yes i chunked up water after all was done outside.... YUCK..
 
so the last few days have been crazy. Had some friends and family get evacuated from there homes due to a massive fire. It is now only 9 miles from my house. We need some rain really bad. Today was an off day, Yesterday was abs. And this weekend was when stuff hit the fan.
 
Onlychevy6 said:
so the last few days have been crazy. Had some friends and family get evacuated from there homes due to a massive fire. It is now only 9 miles from my house. We need some rain really bad. Today was an off day, Yesterday was abs. And this weekend was when stuff hit the fan.
Click to expand...

Yeh those fires have been bad in some areas. Its pretty messed up and I feel for anybody going through that. Its actually the opposite of that here. We've had more rain than we can handle. Hope you guys get some soon...
 
Thank you both rick and natty. Family and friends are doing fine at this moment. No one knows yet if there homes were destroyed yet. We finally got some rain last night so hopefully it will help the situation.
 
6-22-11

15 min. of H.I.I.T. Cardio in the am

Incline Barbell Press

1 set 15 200 lbs
1 set of 8 200 lbs
1 set of absolute failure 200 lbs 8 times

Dumbbell Bench Press

1 set of 15 70 lbs
1 set of 8 70 lbs
1 set absolute failure 70 lbs 8 times

Dumbbell Flys

1 set of 15 80lbs
1 set of absolute failure 80 lbs 12 times

Dips

1 set of absolute failure 120lbs 15 times


45 minutes of Moderate Pace Cardio after workout


This trend will continue for the next 5 days to see how far i can push my self.
 
6-23-11

Wide Grip Pull Downs

3 sets of 10 120 lbs

Nautilus Mid Row Machine

1 set of 12 175 lbs
1 set of 8 175 lbs
1 set absolute failure 175 lbs

Precor Seated Cable Row FT332 Machine

1 set of 15 60 lbs each arm
1 set of absolute failure 60 lbs each arm



40 minutes of medium pace cardio
 
6-24-11

45 minutes of cardio followed by abs tonight.

Tested my body fat. Of course it was done right after my work out so might not be completely accurate. I am now at 27.5% and my scale weight after the workout was 264.2 so that means after i should be in the morning around 260-262. Once I dry out over night.
 
6-25-11

Used all machines today and workout was in fasted state.


Seated Shoulder Press

1 set of 15 185 lbs
1 set of 8 185 lbs
1 set of absolute failure 185 lbs 6 times

Side Laterals

1 set of 15 110 lbs
1 set of 8 110 lbs
1 set of absolute failure 85 lbs

Seated Rear Delts

1 set of 15 80lbs
1 set of 8 80 lbs
1 set absolute failure 80 lbs 8 times

Shrugs machine

1 set of 15 270 lbs
1 set of 8 270 lbs
1 set absolute failure 270 lbs

30 minutes of cardio
 
6-27-11

15 Minutes of H.I.I.T Cardio after workout

Standing Barbell Curl

1 set of 15 60 lbs
1 set of 8 60 lbs
1 set absolute failure 60 lbs 8 times

Preacher Curl

1 set of 15 70 lbs
1 set of absolute failure 70 lbs 12 times

Standing Cable Curl

1 set of absolute failure 40 lbs 20 times each arm

Tricep extension machine

1 set of 20 90 lbs
1 set of 12 90 lbs
1 set of absolute failure 90 lbs 12 times

Tricep Pushdowns with Straight Bar

1 set of 15 80 lbs
1 set of absolute failure 80 lbs 15 times

Tricep Overhead extensions

1 set of absolute failure 120 lbs 15 times
 
6-28-11

Machine squats

1 set of 20 540 lbs
1 set of 8 540 lbs
1 set absolute failure 540 lbs 8 times

Leg Press

1 set of 15 720 lbs

Leg Extensions

1 set of 20 125 lbs

Lying Leg Curls

1 set of absolute failure 90 lbs 20 times

Seated Calf Raises

1 set of 20 120 lbs
1 set of 15 120 lbs
1 set absolute failure 120 lbs 15 times
 
06-29-11



Incline Barbell Press

1 set of 12 200 lbs
1 set of 8 200 lbs

Dumbbell Bench Press

1 set of 15 65 lbs
1 set of 8 65 lbs

Dumbbell Fly

1 set of 15 30 lbs


Dips

1 set of absolute failure 130 lbs 20 times


30 minutes of moderate pace cardio.


Ok so I didn't do any failure with the other workouts mainly because i was one feeling real weak. It took everything i had just to lift my normal workout weight. And it actually was very difficult to lift during tonight's chest exercise. I am starting wonder if i tore something after the last time i did chest. Strange thing is i seem to be ok when doing all other exercises.
 
ok it is time for an update since all my supps are gone and i have been off them for the last week. In my honest opinion from all the good things i read about Alpha T2 and OEP stack i was not all that impressed. Let me explain what i felt and what i liked then i will say what i didnt like.

I did notice that my body stayed warm almost all day up until 4pm ish. At times i would get little burst of energy and sweat periodically. That i liked, Made me think this is actually working.

Now here is what i didnt like.

After 4 pm ish on my drive home i would start to get sleepy and by the time i got home to change to hit the gym was ruff at times. Even though i still went i was tired until after i started to workout. My biggest disappointment came from the lack of visible and actual weight loss. And me staying focused during the day was a challenge. Now i have been told i should be proud of the 5 lbs i lost over the month of taking the supps. I just had bigger expectations considering i trained harder and had more cardio in my workouts and i ate pretty darn clean. Maybe this is just me being selfish and having my expectations too high. If i had to give this go around a rating 1 star being horrible and 5 star being excellent, i would give it a 3.5 only because of my wanting more.

I may try this combo again as i get leaner or just try the alpha T2 with something else.
 
7-2-11

Cardio 30 minutes after workout

Incline Barbell Press

1 set of 15 200 lbs
1 set of 8 200 lbs
1 set absolute failure 200 lbs 8 times

Seated Cable Vertical Chest Press

1 set of 15 140 lbs
1 set of 8 140 lbs
1 set absolute failure 140 lbs 8 times

Seated Cable Flys

1 set of 15 90 lbs
1 set absolute failure 90 lbs 15 times

Seated Dips

1 set absolute failure 150 lbs 20 times



Overall this chest workout felt better. Maybe because i was playing jedi mind tricks and used cable machines for most of the exercises with the exception of the Incline Barbell Press. I worked out in a fasted state just to get a little more out of my training today. Tomorrow morning i will be doing some measurements and some pics. I still feel like i am bloated but oh well life goes on.
 
May 23rd 2011 Start of Phase 2

Weight: 268
Neck: 17.75
Shoulder: 53.5
Chest: 49.75
Waist: 44
Abdomen: 53.75
Hips: 45.5
Thigh: 25.5
Knee: 16.5
Calf: 17.0
Ankle: 9.5
Arm: 16
Forearm: 12
Wrist: 7

July 3rd 2011

Weight: 265
Neck: 17.25
Shoulder: 52.75
Chest: 48.25
Waist: 44
Abdomen: 53.0
Hips: 44.5
Thigh: 25.25
Knee: 16.5
Calf: 16.75
Ankle: 9.5
Arm: 16.5
Forearm: 12.25
Wrist: 7

While I am not pleased by these results. I feel I have trained a lot harder than this shows. I still very bloated and it shows in my morning weight as two days ago my morning scale weight was 262.6. Pics to follow.
 
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Yeah yeah yeah i need a tan. Now you can really see that hernia in my abdomen. Like i said before i am not real pleased with these pics. I feel super bloated but it is what it is.
 
I can understand why you are not pleased with your recent measurements, your progress seems to have stalled somewhat. Let's see if we can get to the bottom of it. Just for clarification...

- How much weight did you lose? You said you were disappointed with 5lbs over a month but your stats say 268 down to 265 (-3lbs) between May 23rd and July 3rd.
- For the record, what does your current nutrition plan look like? A day or two of typical eating with amounts of timings as accurately as you know.
- What was your dosing like with AT2 and OEP?

Ben
 
I want to add that i have not taken any supps for 2 weeks now. Other than my EFA lean gold with CLA in it. I need to figure something out. I have not taken a pre or a post workout supp for most of my transformation from the start. With the exception of maybe 5 days worth of N2TKS. If there are any suggestions i am all ears. I need to shed this freaking body fat once and for all. I have increased my cardio to 2-3 times in the mornings during the weeks and have added cardio after all my workouts in the evening.
 
Meal 1 6:30am ish

10 egg whites
1 cup oatmeal with teaspoon of cinnamon
1 banana
16 oz of water
2 OEP
1 Alpha T2
2 Need 2 Slin

Meal 2 9:00 am

Invalid Link Removed drink
16 oz of water
1 tablespoon of honey
1/2 cup of raisins
2 EFA lean gold with Tonalin CLA

Meal 3 12:30 pm ish

8oz of either lean sirloin steak, Venison, or chicken
1 cup brown rice
1 large serving of garden salad
2 Alpha T2
1 OEP
2 Need2Slin
16 oz of water

Meal 4 3:30pm ish

Invalid Link Removed drink

or

4 oz Chicken, Mahi Mahi fish, or Orange Roughy
1/2 sweet potato
2 EFA lean gold with Tonalin CLA
16 oz of water

Meal 5 7:30pm after evening workout

4 oz Orange Roughy, or chicken
2 scoops of Whey Invalid Link Removed
2 scoops of Invalid Link Removed
16 oz of water
2 Need2Slin
1 pack of ISS Vitamins
 
Ben when i first posted up that i was down 5 pound i was at 263. Two days ago my morning scale weight was 262 then this morning it was 265. I have been feeling real bloated the last couple of days and dont know why. When i first started my transformation with NTBM i was 299.
 
Onlychevy6 said:
Meal 1 6:30am ish

10 egg whites
1 cup oatmeal with teaspoon of cinnamon
1 banana
16 oz of water
2 OEP
1 Alpha T2
2 Need 2 Slin

Meal 2 9:00 am

Invalid Link Removed drink
16 oz of water
1 tablespoon of honey
1/2 cup of raisins
2 EFA lean gold with Tonalin CLA

Meal 3 12:30 pm ish

8oz of either lean sirloin steak, Venison, or chicken
1 cup brown rice
1 large serving of garden salad
2 Alpha T2
1 OEP
2 Need2Slin
16 oz of water

Meal 4 3:30pm ish

Invalid Link Removed drink

or

4 oz Chicken, Mahi Mahi fish, or Orange Roughy
1/2 sweet potato
2 EFA lean gold with Tonalin CLA
16 oz of water

Meal 5 7:30pm after evening workout

4 oz Orange Roughy, or chicken
2 scoops of Whey Invalid Link Removed
2 scoops of Invalid Link Removed
16 oz of water
2 Need2Slin
1 pack of ISS Vitamins
Click to expand...

What is the nutritional info on the meal replacement drink? Also, your breakfast has too many carbs IMO. Try having the banana later as a snack. Also, the raisins and the honey is sugar that you don't need. Try stevia or some other zero calorie sweetener. I understand it will be difficult at first, but you can do anything you set your mind to. I lost 80lbs myself.
 
I do most of my carbs in the morning and afternoon as I try not to have any 4 hours prior to bed. I am up at 4:15am and get home around 6:30 pm.so I am in the sack around 9:30 - 10:00pm. I am playing around with my diet now to maybe take some of the carbs and actually have some after my workout. Even though it would mean it will be less than 4 hours prior to bed.As far as the shake it is the labrada lean gold low carb meal replacement drink.
 
nattydisaster said:
How many calories are you eating per day? What is your sodium intake like?
Click to expand...

Calories is 2450-2500 calories. I use Fit Day to log my stuff

[TABLE="class: Fixed"]
[TR]
[TR="class: Header"]
[TD][TABLE="class: DataTable"]
[TR="class: Header"]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]RDA[/TD]
[TD]% RDA[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin A
[/TD]
[TD]1,930.1
[/TD]
[TD]mcg
[/TD]
[TD]900.0
[/TD]
[TD]214
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin A
[/TD]
[TD]29,061.0
[/TD]
[TD]IU
[/TD]
[TD="class: Float"]--[/TD]
[TD="class: Float"]--[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin B6
[/TD]
[TD]102.9
[/TD]
[TD]mg
[/TD]
[TD]1.3
[/TD]
[TD]7,915
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin B12
[/TD]
[TD]109.7
[/TD]
[TD]mcg
[/TD]
[TD]2.4
[/TD]
[TD]4,573
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin C
[/TD]
[TD]1,062.7
[/TD]
[TD]mg
[/TD]
[TD]90.0
[/TD]
[TD]1,181
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin D
[/TD]
[TD]12.5
[/TD]
[TD]mcg
[/TD]
[TD]5.0
[/TD]
[TD]250
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin D
[/TD]
[TD]500.0
[/TD]
[TD]IU
[/TD]
[TD="class: Float"]--[/TD]
[TD="class: Float"]--[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin E
[/TD]
[TD]280.2
[/TD]
[TD]mg
[/TD]
[TD]15.0
[/TD]
[TD]1,868
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Vitamin E
[/TD]
[TD]418.2
[/TD]
[TD]IU
[/TD]
[TD="class: Float"]--[/TD]
[TD="class: Float"]--[/TD]
[/TR]
[/TABLE]
[/TD]
[TD][TABLE="class: DataTable"]
[TR="class: Header"]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]RDA[/TD]
[TD]% RDA[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Calcium
[/TD]
[TD]1,492.8
[/TD]
[TD]mg
[/TD]
[TD]1,000.0
[/TD]
[TD]149
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Cholesterol
[/TD]
[TD]586.2
[/TD]
[TD]mg
[/TD]
[TD="class: Float"]--[/TD]
[TD="class: Float"]--[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Copper
[/TD]
[TD]3.9
[/TD]
[TD]mg
[/TD]
[TD]0.9
[/TD]
[TD]435
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Iron
[/TD]
[TD]33.8
[/TD]
[TD]mg
[/TD]
[TD]8.0
[/TD]
[TD]422
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Magnesium
[/TD]
[TD]795.1
[/TD]
[TD]mg
[/TD]
[TD]420.0
[/TD]
[TD]189
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Manganese
[/TD]
[TD]6.6
[/TD]
[TD]mg
[/TD]
[TD]2.3
[/TD]
[TD]285
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Niacin
[/TD]
[TD]132.1
[/TD]
[TD]mg
[/TD]
[TD]16.0
[/TD]
[TD]825
[/TD]
[/TR]
[/TABLE]
[/TD]
[TD][TABLE="class: DataTable"]
[TR="class: Header"]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]RDA[/TD]
[TD]% RDA[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Pant. Acid
[/TD]
[TD]5.2
[/TD]
[TD]mg
[/TD]
[TD]5.0
[/TD]
[TD]105
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Phosphorus
[/TD]
[TD]1,913.6
[/TD]
[TD]mg
[/TD]
[TD]700.0
[/TD]
[TD]273
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Potassium
[/TD]
[TD]4,023.3
[/TD]
[TD]mg
[/TD]
[TD]4,700.0
[/TD]
[TD]86
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Riboflav
[/TD]
[TD]103.8
[/TD]
[TD]mg
[/TD]
[TD]1.3
[/TD]
[TD]7,987
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Selenium
[/TD]
[TD]339.9
[/TD]
[TD]mcg
[/TD]
[TD]55.0
[/TD]
[TD]618
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Sodium

[/TD]
[TD]3,240.2
[/TD]
[TD]mg
[/TD]
[TD]1,500.0
[/TD]
[TD]216
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Thiamin
[/TD]
[TD]1.5
[/TD]
[TD]mg
[/TD]
[TD]1.2
[/TD]
[TD]124
[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Water
[/TD]
[TD]3,420.2
[/TD]
[TD]g
[/TD]
[TD="class: Float"]--[/TD]
[TD="class: Float"]--[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Zinc
[/TD]
[TD]38.8
[/TD]
[TD]mg
[/TD]
[TD]11.0
[/TD]
[TD]353
[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TR]
[/TABLE]
 
7-4-11 Happy 4th of July


Wide Grip Pull Downs

3 sets of 10 120 lbs

Barbell Bent Over Rows

1 set of 12 230 lbs
1 set of 8 230 lbs
1 set absolute failure 230 lbs 8 times

Seated Cable Row with Precor FT322 Machine

1 Set of 15 Each Arm 40 lbs
1 set absolute failure 40 lbs each arm 15 times


Rear Delt Machine

1 set of 12 80 lbs
1 set of 8 80 lbs


Abs

Lying Crunch with Medicine Ball 12 lbs
2 sets of 20

Hanging Leg Raise
3 sets of 25

Lying Side Crunch
3 sets of 15 each side

Machine Crunch with weight
1 set of 10 140 lbs


12 Minutes of H.I.I.T Cardio after workout

All of this was in a fasted state.
 
7-5-11

Shoulders

Barbell Front Press

1 set of 15 140 lbs
1 set of 8 140 lbs
1 set absolute failure 140 lbs 8 times


Hammer Strength Shrug Machine

1 set of 15 270 lbs
1 set of 8 270 lbs
1 set absolute failure 270 lbs 8 times


Side Lateral Machine

1 set of 15 120 lbs
1 set of 8 115 lbs
1 set absolute failure 115 lbs 8 times


Rear Delt Machine

1 set of 15 100 lbs
1 set of absolute failure 80 lbs 8 times


Felt weak in the beginning had to actually lower the weight down on the Barbell Front Press because of it. Once I got into the workout i was getting stronger. Probably had to do with the new diet did not eat enough prior to the workout. It will take some adjustments but soon enough it will all work it self out.
 
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