Gonzo Is Going The Distance. From Flab to Fit By Summer.

[Tomahawk88]

Just a fast update. I've been hit hard with snow this past few days and power has been in and out. Ill be gone all weekend for the start of pre season games. So probably wont have updates again till monday.

What sport do u play?

Couple random things while I sub late. Some great progress see MAJOR difference. Try Emergen-C(I think thats how it is spelled) I drop a pack into Diet Lipton Green Tea. It tastes good plus u r getting ur antioxidants and plenty of vitamin c.

 

[ax1]

Just a fast update. I've been hit hard with snow this past few days and power has been in and out. Ill be gone all weekend for the start of pre season games. So probably wont have updates again till monday.

me too, pre-workout meal, pre-workout shake, dynamic stretching, shoveling, static stretching, post workout shake, post workout meal.

you must live in a place that everybody does the shoveling for you then, lol

 

[Gonzo14]

What sport do u play?

Couple random things while I sub late. Some great progress see MAJOR difference. Try Emergen-C(I think thats how it is spelled) I drop a pack into Diet Lipton Green Tea. It tastes good plus u r getting ur antioxidants and plenty of vitamin c.

I play baseball but for personal reasons I like to be kinda vague with this.
I like to describe it as Its simply a well organised Sandlot.

 

[Tomahawk88]

Cool I was just a little curious because of goals and body type. I know right now my body doesnt fit the prototypical build of my favorite sport lol.

 

[Gonzo14]

Day 35 (March 1 2010)

Weigh In:
188.5(-7.5)

Quote Of The Day:


The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges.” Martin Luther King Jr.



Narrative:
Today was a long and rough one. Came back around 1 from the road trip down south. Picked up 2 wins. The warm weather was a nice refresher. At the same time, pressed for time, eating was terrible. As you can see my weight is up, I think i'm holding a ton of water. All day was a drag, body tight from sitting in a van for 8 hours. Tried and drained. Ran through practice, had a ton of workout to catch up on, got in a good workout though.
Sleep:~3.5 hours
Energy: Terrible. Body feeling beat and run down. Due to long weekend
Appetite: Today because I was so tired, I cheated a bit to maybe pick up the energy. :worried:
Immune:Usually when my body feels like this I assume I'm getting sick, but I think its just not used to being on the road.
Stress: HIGH. Mid terms and approaching spring training is taking its toll
Diet:
Cals: 2732
Fat: 93(31%)
Carbs:245(32%)
Protein: 213(37%)

Notes: Needs to be revamped I know. As soon as I find time, I will develop a much better diet plan.

Training:
8:20pm Weight Training
Pre exhaust :
Cable Cross: (50x15) (50x15) (50x15) (50x15) (50x15) (60x8) (70x5)

Bench (135x12) (185x8F9) (225x4F5) (225x4F5)
Incline DB Bench (60sx12) (70x9F10) (70x8F9) (80x5F6)
DB Flat Fly (deep stretch) (25x10) (25x10) (25x10) (25x10)
BB Bi Curl (65x8) (65x8) (65x8) (65x5F6C7C8)
DB Incline Curl (20x6) (20x6) (10x10) (10x10)
EZ bar 21s (45x21's) (45x21's) (45x21's) (45x21's)


CARDIO:
10min high intensity stat. bike

Notes: Really worked hard on the pre exhaust, and really pushed myself. I did take 30mg of 1,3 dimeth 15 mins prior to my workout, so That probably gave me the kick I needed.


SUPPS:
OEP: 2am/1pm
RC: 1am/1pm(only a day or 2 left so wanted to make it last and kinda taper down, not nessary but since I still have OEP, I figured it couldn't hurt
AP: 1 pre main meal 2xDay 1 pre postw/o shake w/ carbs
Omega: 1 3xday
Xtend: 3 scoops Intra
1,3 Dimeth: 30mg pre w/o
ZMA: 3 pre bed


Girl of The Day:
Ali I believe apart of Team ON
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[TNASTYII]

i know what you mean by being run down...no way i could do baseball practice and mid terms on top of what im doing right now LOL. i feel like crap too haha, but hey, the fat is flying off right now so i guess it aint too bad. dont worry bout cheatin alil and holding water. im sure you'll lose that pretty quickly...i gained 8lbs on a carb up last weekend hahaha. this was my face on the scale---> 0.o

 

[Gonzo14]

i know what you mean by being run down...no way i could do baseball practice and mid terms on top of what im doing right now LOL. i feel like crap too haha, but hey, the fat is flying off right now so i guess it aint too bad. dont worry bout cheatin alil and holding water. im sure you'll lose that pretty quickly...i gained 8lbs on a carb up last weekend hahaha. this was my face on the scale---> 0.o

Same! I weighed back in monday and was like.."seriously?"
Just keeping to the grind though and working hard. I got this far just push through again and do it.

 

[Gonzo14]

Day 36 (March 2 2010)

Weigh In:
188(-8)

Quote Of The Day:


“A desire can overcome all objections and obstacles.” Gunderson



Narrative:
Another rough day. Sleep was a bit broken, woke up more than usual. Day was filled with stress and trying to stay on top of school work. Missed my workout today because of so much work. Not something I wanted to do at all. Going to have to make it up today(Wednesday) Practice was pretty light, Just trying to rest up a bit.
Sleep:~5 hours (broken
Energy: Not as bad as monday, but still dragging body is starting to fight back at me for pushing it, but can't stop now
Appetite: Better, not where i wanna be, but better.
Immune:Throat a little sore again, not sure whats up with that, might still be lingering from earlier last week, start dosing Vit C again.
Stress: HIGH. I feel after today is should ease off a bit.
Diet:
Cals: 2035
Fat: 49.5(22%)
Carbs:257(50%
Protein: 144(28%)

Notes: Revamp in progress

Training:
OFF


SUPPS:
OEP: 2am/1pm
RC: 1AM
AP: 1 pre main meal 2xDay 1 pre postw/o shake w/ carbs
Omega: 1 3xday
Nat. Water pull:1AM
MST Somnidren GH: sample pre bed.


Girl of The Day:
Lana Tailor. A good Moral boost with this one!
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[Gonzo14]

JUST A NOTE:

I did take MST Somnidren GH pre bed last night, and I was OUT. Woke up this morning like "what happened? where'd the night go." I feel revamped, and a TON better than I have been feeling the past few days. A great product, just one dose and I feel well rested and ready to take on the world. Hopefully the Day's stress wont ruin it!
I'm very likely with the 50%off coupon I have to pick some up. IF your looking for a good sleep aid/recovery aid I suggest picking up a sample from MST's site.

 

[Gonzo14]

Intrested in Purus Lab's New Pre Workout Muscle Marinade?
Check out my side log
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[jnthnkrr1985]

your doing really good keep it up.....

 

[Gonzo14]

Wow. There life goes again kicking me in the balls. This past 2 weeks have been hard. I've thought about giving up on more than just my fitness goals. I needed this past week to really reflect on not only fitness but my life. I'm glad I took the time and came to the conclusion that I'm way to young to be calling it quits already.
So Here I am back at it. Stronger, mentally and emotionally than ever.
Let fitness be my outlet.

 

[Tomahawk88]

Wow. There life goes again kicking me in the balls. This past 2 weeks have been hard. I've thought about giving up on more than just my fitness goals. I needed this past week to really reflect on not only fitness but my life. I'm glad I took the time and came to the conclusion that I'm way to young to be calling it quits already.
So Here I am back at it. Stronger, mentally and emotionally than ever.
Let fitness be my outlet.

Welcome back man just kill the gym and leave the rest of life at the gym door. U have to have some kind of stress release or u will go insane.

 

[Gonzo14]

DAY 57 (March 22 2010)

Progress Report:​

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Revamping My progress.
Frist off I'm done with my USP stack, I loved it. Amazing results. But sadly I do not have pictures from when I first finished up. I was pretty lean, around 10.9% BF now i'm thinking i'm about 11.5% or so. I'm back in the game now and Looking to really stay on track this time and work hard.

Training​

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I'm currently now getting into full fledge season so training is going to be pretty crazy. I have my normal spilt but need to work it around game days and such. Generally on game days I wont have time to workout, so the most I can get done is a ab and pushup or similar workout. If I happen to have time to get to the gym Ill have a full workout, if time is tight Ill keep it too a full body explosive workout, get in, do work, get out.
I'm utlizing my mornings where before class Mondays and fridays Ill get in fasted cardio. T,W,R i dont have as much time so I'm still working on what I can get in during that time, whether its just a pushup circuit or something similar.
If time allows Pregame w/os will be short full body explosive workouts as well.
Other wise the spilt current looks something like this
Day1:chest/tris
Day2: cardio/abs
Day3:Legs/calves/arms?
Day4:Cardio/Abs
Day5:Back/bis/traps
Day6:Shoulders
Day7:rest/arms/cardio w/o
This is in a perfect world but with games and what not I need to be flexible with my workouts.
Arms(including forearms) Abs are 2 areas I wanna bring up.
I also want to improve flexibility and speed so I'm going to be adding training to accomplish these goals.

SUPPS:​

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Staples
-protein
-creatine
-Vit.C(as needed)
-ZMA

PRE W/O
Muscle Marinade(Purus labs)
I'm logging my experience at
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INTRA W/O
Xtend

FAT LOSS
Vapor XT also logging that experience at
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START:​

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DAY 57:​

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I feel I've taken 5 steps forward, then this past 2 weeks where 2 steps back. From this point on i'm only going one way. Time to accomplish greatness.

 

[Gonzo14]

DAY 57 (March 22 2010)

Weigh In:
184.5(-11.5)

Quote Of The Day:
“Great things are not done by impulse, but by a series of small things brought together.” Vincent Van Gogh

Narrative:
Woke up ~6:30am. Took 2 Vapor and felt more awake than normal. Got in a run and then a morning protein and felt good. I felt good untill about 4:30-5pm in middle of a pretty hard practice. I didnt eat nearly as much as my body is used to so I have a feeling thats why I was so drained. Vapor XT helped with my energy as best it could. Got in a workout that was a little sluggish but MM helped keep me in the gym, so I def. counted on my supps today to get me through it.
Sleep:~4.5hours
Energy: Good in the morning, then downhill late afternoon
Appetite: tried to break my self from high carb. So I didnt eat much, but at the same time I wasnt too hungry either, could of just been a busy day and didnt have time to think about it
Stress: Morning was bad, day got better.

Diet:
Cals:1288
Fat:37(26%)
Carbs:130(41%)
Protein:108(33%)


Training:

7:00am
Fasted Cardio: 1.1 mile run at decent pace, time not kept
3:30pm
Practice
6:30pm
Weight Training
Pre Exhaust: Cable Cross [30x15] [40x15] [50x15] [50x15] [50x15] [50x15] [50x15]

DB Bench [50x8] [80x7f8] [80x5f6] [80x6f7] [60x10] [60x10]
Chest Dips [BWx10] [BWx10] [BWx10] [BWx10] [BWx10]
Incline Bench [115x10] [115x10] [115x10] [115x10]
Overhead DB Tri Ext [65x10] [65x10] [65x7f8]
Cable Rope tri pushdown [50x12] [50x12] [50x12] [50x12]
Reverse cable pushdown [50x20] [50x20] [50x20] [50x20]

Supps:
VAPOR: 2 am/1 pm
MM:1 scoop 15mins pre w/o
Xtend: 3 scoops intra w/o
Omega: 1 3x/day
ZMA:3 pre bed

Girl Of The Day:
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[Gonzo14]

Day 58 (March 23 2010)

Weigh In:
184.5(-11.5)

Quote Of The Day:
“Triumphs without difficulties are empty. Indeed, it is difficulties that make the triumph. It is no feat to travel the smooth road.” Unknown

Narrative:
Woke up today took 2 Vapor. Didn't have time for too much in the AM. Went to class and what not then had to get going because it was game day. Unfortunetly I wasn't able to get into the gym for my planned ab/cardio w/o. I guess technically got my cardio in. I'll hopefully be able to tack on my abs at the end of workouts to make up for it.
Sleep:~5
Energy: Much better today than yesterday. Didnt really start getting tired till 8pm
Appetite: normal, being on the bus for lunch and dinner I was limited to sandwhiches.
Stress: much easier than normal.

Diet:
Cals:1288
Fat:62(31%)
Carbs:220(49%)
Protein:87(20%)


Training:
Game Day

Supps:
VAPOR: 2 am/1 pm
Omega: 1 3x/day
ZMA:3 pre bed

Girl Of The Day:
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[TNASTYII]

girl of the day from day 57 is jaw dropping LOL. nice pick bro. life is WAY too short to give up man. **** gets rough sometimes, but its not worth giving up on man. i keep taking 2 steps foward and a step back too, im trying to get this nailed down so i can keep it going in the right direction. i quit loggin mine cuz i have a shoulder injury from a sport im trying to let heal up. cant do too much lifting. anyways, stay strong bro

 

[Gonzo14]

girl of the day from day 57 is jaw dropping LOL. nice pick bro. life is WAY too short to give up man. **** gets rough sometimes, but its not worth giving up on man. i keep taking 2 steps foward and a step back too, im trying to get this nailed down so i can keep it going in the right direction. i quit loggin mine cuz i have a shoulder injury from a sport im trying to let heal up. cant do too much lifting. anyways, stay strong bro

Thanks for the support. Just gotta keep on Keepin' on. I'm sorry to hear about yopur injury, you were making some awesome progress. Rest and heal up so you can get right back at it

 

[Gonzo14]

Training Update:​

Changed up the training program in order to better suit my time frame, with being in season.
I'm working with a 10x3 fat loss program I found on T nation.
Heres the link to the program I slightly adapted.
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Its pretty outlined there
but I am adding a seperate push day.
So Its kinda a push/pull outline
deads, chins, front squats and dips on monday
cardio and core on tuesday which is a rest/light day
bench, flat and incline, standing military press, some kind of compound tricep move wedsneday
cardio core thrusday
Squat, rows, box roman deadlift, good mourings friday
saturday will be arms/core/cardio/misc whatever to keep my blood flowing
sunday completely off (unless for cardio)

Each move is 10 sets of 3 reps with 75% of 1Rm with 30 sec rest inbetween sets. Its really a blood pumping workout.
Ill be following this plan for the next 4 weeks increaseing loads by 1.5-2% each week and adding a min or so to each cardio w/o

 

[Gonzo14]

Day 65 (March 30th 2010

Weigh In:
184(-12)

Quote Of The Day:
“Difficulties should act as a tonic. They should spur us to greater exertion.” B. C. Forbes

Narrative:
Woke up a little late, forgot to take my vapor because I was in a rush to get to class. I instantly knew in class I forgot my vapor cause I was exhausted. It definitely packs a good energy boost. Took vapor around 12:30 or so and felt much better after that. Game was rained out so practice took place at 2, got a practice in with some conditioning. Hit the gym right after, took my MM, and went to work. Got a soild blood pumping workout in, then some HIIT cardio on the stat. bike. Overall not a bad workout/day
Sleep:~5
Energy: Terrible in the morning, but Vapor Xt picked me up.
Appetite: Normal, water intake a little low.
Stress: Things seems to be getting eaiser.

Diet:
Cals:1915
Fat:67(31)
Carbs:214(44%)
Protein:119(25%)


Training:
Deadlift [305x3] x10 sets 30 sec rest
Chin ups [BW+35 x 3]x10 30 sec rest
Front squat [135x3]x10 30 sec rest
Dips [BW+25 x3]x10 30 sec rest

CARDIO:
10 mins stat. bike HIIT
60secs light peddling lvl 1
30secs intense peddling lvl 10

Supps:
VAPOR: 2 am/1 pm(12:30/7:30pm)
Omega: 1 3x/day
ZMA:3 pre bed

Girl Of The Day:
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[Gonzo14]

Day 66 (March 31 2010)

Weigh In:
183(-13)

Quote Of The Day:
“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” William E. Channing

Narrative:
Solid morning, game postponded due to weather. Relaxed most of the day then hit practice later on around 7:30 then got a little core and cardio w/o in. Pretty normal day
Sleep:~5.5
Energy: Decided to take a nap mid day, figured I'd catch up on some rest before I had to get going, wasn't 100% needed though.
Appetite: Stomach a little upset.
Stress: Getting back up there

Diet:
Cals:1646
Fat:73(40%)
Carbs:106(26%)
Protein:143(34%)


Training:
Medi ball slams [15x20] x3
Cable woodchoppers [50x20]x3
Russian twists [25x20]x3
hanging leg raises [15]x3

CARDIO:
[1min jump rope 30 sec plate holds]
repeat for 10mins of jump roping (not including rest)

Supps:
VAPOR: 2 am/1 pm(12:30/7:30pm)
Omega: 1 3x/day


Girl Of The Day:
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[Gonzo14]

I got a few days off, spent them back at home, and didnt have much time for anything with catching up with things around the house, and with family shuffling in and out, but got back to the grind again monday, and hit it hard, plan on doing so all week.

Weigh In:
189(-7)
(mostly water)

Quote Of The Day:
“Tough Times Dont Last, Tough People Do.”

Narrative:
Woke up at the crack of dawn to leave for school, Didn't hit too much traffic, so it was alright. A game took up the most of my day, got back to my room unpacked, hit the gym, and then got back and called it a day.
Sleep:~4
Energy: Not bad today, besides some fatigue from driving 4 hours, I felt pretty good. Come bed time I was exhausted though.
Appetite: Decent, water a litttle low.
Stress: pretty high through weekend, and into most of today, lightened up towards the evening.

Diet:
No macros for the day.


Training:
Deadlifts [310x3] x10
Chinups [BW+35x3] x8(partial reps on last 3 sets)
Front Squat [155x3] x10
Dips [BW+40x3] x10

CARDIO:
HIIT Sprints- 11mins.
(on a 1/8th track, sprint straight aways walk turns)

Supps:
VAPOR: 2 am/1 pm(8:00am/3:30pm)
Omega: 1 3x/day


Girl Of The Day:
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