Lando33's Hunger For More Log - With Help From Team Scivation

[Lando33]

Last night's workout:

3/5/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Back

Barbell Deadlifts
warm-up 135x15
1 225x12
2 310x10
3 365x8
4 225x10

Barbell Rows
1 225x10
2 225x10
3 245x8

Dumbell Rows
1 90x12
2 100x10
3 110x8

Weighted Pull-ups
1 BW+25x10
2 BW+25x10
3 BWx15

T-bar Rows
1 90x15
2 135x12
3 180x8

Low Rows x 3 sets

Notes: It was a complete struggle all through the workout. My mind was totally into every since set of every single exercise but my body wanted to be laid up in bed. I am still trying to fight off this cold and after skipping two gym days this week, I really wanted to get in there and tear things up. It did feel good to go and get it done but I am still not close to 100%........yet.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 191 lbs

 

[Lando33]

I'll make this short and sweet.

Yesterday, I found out that as a new WNBF Pro, I had to compete within a year of winning my Pro Card. As some of you know, I was not planning on competing in 2008. There are too many life-events that will dominate my life and I figured that the extra time in between shows would actually give me the opportunity to make improvements.

I had read my Pro contract cover-to-cover to make sure I could do this. The bottom line is the contract does not include any information and I was actually very fortunate to have had this brought to my attention. I immediately e-mailed the powers that be and I was granted an extention.

So...........

I will be competing as a Pro for the FIRST TIME on Saturday, September 13, 2008 in Kansas City, KS at the WNBF Pro International Championships.

In two simple words......."IT'S ON"

It's time to show them what the Team is made of!

27 Weeks Out!

 

[Lando33]

b]Last night's workout:

3/6/08[/b]

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Chest

Flat Bench Barbell
warm-up 135x12
1 225x12
2 225x10
3 275x8
4 275x8
5 225x6
6 225x6

Incline Dumbell Press
1 95x10
2 105x8
3 115x6
4 115x6
5 75x12

Incline Dumbell Press
1 40x10
2 40x10
3 40x10

Weighted Dips
1 BW+45x12
2 BW+45x12
3 BW+45x12
4 BWx10

Dumbell Pullovers - Asian Disaster Style!!! x 3 sets

Notes: Despite feeling severly under the weather, I had a great chest workout. If I was feeling a little bit better, I would have thrown in either come calves or an arm movement. I will start my correspondance with Derek and work with him for my upcomming contest prep. With Scivation on my side, it is going to be a great run at my first Pro show.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 191 lbs

 

[Lando33]

]Last night's workout:

Friday - 3/7/08

AM Cardio ? none

Arms - Biceps and Triceps

Biceps
Standing Barbell Curls x 4 sets
Seated Precher Curls x 2 close grip
Seated Precher Curls x 2 wide-grip
Superset - Chin-ups (bicep concentration) w/seated incline curls x 3 sets
Concentration curls x 2 sets

Triceps
Skull Crushers on flat bench x 4 sets
V-bar Pressdown x 3 sets
Dip Machine x 3 sets


Notes: Another good workout despite being under the weather. The mental effects of getting ready for a show carried me through this workout. I am so psyched that I can now focus on making it to the stage. I have already started to think about my posing routine and I have some great ideas that I am starting to put together!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 191 lbs

 

[Lando33]

]Last night's workout:

3/8/08

AM Cardio ? none

Legs

ATG Squats -
warm-up 135x10
1 135x12
2 225x10
3 315x10
4 315x8

Leg Press
1 540x15
2 630x12
3 720x10
4 810x8 drop to 540x10 drop to 360x10

Barbell Lunge
1 115x12
2 135x10
3 135x10

Hams
Stiff Legged Deadlift on Smith Machine
1 135x15
2 185x10
3 225x8

Lying Leg Curl
1 95x14
2 105x12
3 115x10
4 75x15

Calves
Angled Calf Machine x 3 sets

Notes: I felt like I really had to battle through this workout but it's days like these that seperate the champs from the rest of the pack. These are the days that truly make the difference.

Today, I took a step back and truly evaluated my leg training. Specfically my squating. As of late, I have been pushing some major weight on squats. The flip side is I would wake up the next day and my legs were not as sore as they should have been for pushing that sort of weight. In addition, my knees were starting to absolutely kill me. So yesterday, I really broke it down and went back to basics - full range of motion, dropping ALL THE WAY down and powering back up. Well, that was it and by the end of my squats sets - it was on! My quads were on FIRE and my knees were pain free. Just like that!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs[/QUOTE]

 

[Lando33]

Last night's workout:

3/10/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

No workout last night

3/11/08

Notes: Happy Anniversary to me......sort of. Today is March 11, 2008. 2 years ago today I was on stage for the NBI Tri-state Open. The NBI was a natural organization that has disolved over the last couple of years. One of its main shows, that was held in Tarrytown, NY is now an OCB show. This show was my second and I ended up winning my class. I ended up chatting backstage with a guy by the name of Raf Vasquez (Raf91) and we have stayed friends ever since. I remember chatting with him about supplements and dieting and I distinctly remember talking to him about a little product called Xtend.

Raf went on to compete in a couple of INBF shows before winning his WNBF Pro card. It was a small show in comparison to the INBF show I did a little over a year later but it was just as fun. Here are a couple pics:

Raf and I:

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs

 

[Lando33]

]Last night's workout:

3/14/08

AM Cardio ? 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Back

Cybex Lat Pulldown Machine

Barbell Rows
1 225x10
2 225x10
3 245x8

Dumbell Rows
1 90x12
2 100x10
3 110x8

Weighted Pull-ups
1 BW+25x10
2 BW+25x10
3 BWx15

T-bar Rows from the floor
1 90x15
2 135x12
3 180x8

Barbell Deadlifts
warm-up 135x15
1 225x12
2 310x10
3 365x8
4 225x10

Notes: I am gaining a more narrowed focus when it comes to my workouts. I am starting to get into my mode where I am all business in the gym. Normally, when I arrive I can waste plenty of time, just saying hello to people. When my contest prep starts, this all goes away and it is strictly business from the time i enter the front door until the time I finish my last rep. My friends understand what it means when I prep for a show. No more socializing in between sets, no more giving people advice on thier form.

This is my time and this is the difference between just being happy to be on stage and training to win.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs[/QUOTE]

3/15/08: OFF

3/16/08: Cardio - 30 minutes on treadmill
Sipped on 8 scoops of Xtend before and during cardio

 

[Lando33]

]Last night's workout:

3/17/08

AM Cardio ? 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Shoulders, Traps, & Abs

Dumbell Shoulder Press
warm up - 40x15
1 80x12
2 90x10
3 100x8
70x6 for 5 sets - Rollin' on 30's

Standing Dumbell Lateral Raise
1 30x15
2 35x12
3 35x12
4 40x10

Prone Incline DB Rear Delt Raise
1 30x12
2 35x10
3 40x8
4 40x8

Smith Machine Upright Row x 4 sets

1-arm Cable Lateral Raise
1 30x12 each arm
2 30x12 each arm

Traps:
Front Barbell Shrugs supersetted w/Rear Barbell Shrugs
1 225x15
2 315x12
3 315x12
4 225x15

Abs:
Hanging Leg Raises x 4 sets
Decline Crunches x 3 sets
Oblique Crunches x 2 sets

Notes: Very intense shoulder workout last night. I really wanted to put up the 110lbs dumbells on the seated dumbell press, but last night would not be the night for it. I tried but I couldn't balance them enough b/c my shoulders were already shot from the previous sets.

Tonight, I will be hitting legs and I am already psyched up for it.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs

 

[Lando33]

Last night's workout:

3/18/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Quads, Hams & Calves
Barbell Squats
warm-up: 135x12
warm-up #2: 135x12
1 225x12
2 315x10
3 365x8
4 405x4
5 PAUSE SQUATS - 275x10

Leg Press
1 630x15
2 630x15
3 680x12
4 720x12
5 720x12

Smith Machine Lunges
1 115x12
2 135x10
3 135x10
4 135x10

Leg Extentions
1 90x15
2 110x12
3 130x10
4 70x15

Hams
Standing Leg Curl Machine x 4 sets
Lying Leg Curl x 4 sets

Calves

Tri-set - Angled Calf Machine/Bodyweight Standing Calf Raise/Calf Raise from Floor x 3 sets

Tri-set - Seated Calf Raise/Toe Raise/Heel Raise x 3 sets

Notes: I accomplished my goal last night as I absolutely killed my legs. This was an all out assault on my weak ass wheels and when the dust cleared, I was barely able to stand. I hit the treadmill for an extra 10 minutes post-workout just to help stretch out my quads. I have no doubt that I have made some improvements in my legs over the last couple of months and things will only get better as I get deeper and deeper into my contest prep.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com[/QUOTE]

 

[Lando33]

Last night's workout:

3/19/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Triceps
Chest
Flat Bench Barbell
warm-up - 135x12
1 225x12
2 275x8
3 315x6
4 225x8
5 225x8
6 225x8

Incline Dumbell Press
1 90x12
2 100x10
3 110x8
4 120x6
5 90x8
6 90x8

Flat Bench DB Flye
1 60x10
2 60x10
3 60x10

Incline Press Machine x 2 sets

Weighted Dips
1 BW+45x6
2 BWx12
3 BWx10

Triceps
Straight Bar Pressdown
1 90x12
2 100x10
3 100x10

EZ-bar Skull Crushers
1 95x10
2 95x10
3 105x8

Rope Pressdowns
1 65x12
2 75x10
3 75x10 drop to 50x10 drop to 35x10

Notes: I went with the classic Chest/Tri's split last night and it was another intense affair. I have been training solo lately but that has no effect on my drive, effort, or intensity. I am starting to look noticeibly leaner.

I don't think I have mentioned it in my previous workout updates but I have switched over to the CHA diet from the Cut Diet. Being as carb-sensitive as I am, I know this diet will work fantasticly as I use it to prep for the stage.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com

 

[Lando33]

Last night's workout:

3/20/08

Cardio ? NONE

Back and Biceps
Back
Barbell Deadlifts
warm-up 135x10
1 225x15
2 315x12
3 405x8
4 315x10
5 225x15

Barbell Rows
1 225x12
2 225x10
3 225x10
4 225x10

Reverse Grip Pulldowns
1 140x15
2 180x12
3 200x10
4 210x8 drop to 140x10

Close Grip Rows
1 180x10
2 200x8
3 220x6

T-bar Rows
1 2 plates x15
2 3 plates x12
3 4 plates x10
4 5 plates x6

Assisted Wide-grip Pullups
1 BWx8 then 8 more assited
2 BWx8 then 8 more assited
3 BWx8 then 8 more assited

Biceps
Barbell Curls x 5 sets
Incline DB Curls x 3 sets
One-arm Cable Preacher Curls x 3 sets

Notes: "I still have far to go no doubt
But I'm getting closer, getting closer" Getting Closer - Billy Joel

While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out www.scivationbooks.com for more info!

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com

 

[Lando33]

Last night's workout:

3/21/08

AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend

Calves, Forearms & Abs

Calves
Standing Calf Raise x 4 sets
Toe Press on Leg Press Machine x 3 sets
Seated Calf Raise - drop set starting with 5 plates

Forearms
Wrist Crusl/Reverse Curls superset x 3 sets
Dumbell Hammer Curls x 3 sets
Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets

Abs
Hanging Leg Raise x 4 sets
Cable Crunches x 3 sets
Decline Crunches x 2 sets

20 Minutes of low-intensity cardio post-workout
Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/22/08

Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline.

Light Quads & Hams

Tip-Toe Squats on Smith Machine:
warm-up set barx25
1 135x20
2 185x15
3 225x12
4 275x10

Barbell Squats with varied stances
1 wide stance then close stance superset - 135x10each
2 wide stance then close stance superset - 135x10each
3 wide stance then close stance superset - 135x10each

Leg Extention supersetted with Walking Dumbell Lunges
1 130x10 then 40x10 steps
2 150x10 then 40x10 steps
3 170x10 then 40x10 steps
4 210x6 then 40x10 steps

Hams
Stiff Legged Deadlifts
1 135x12
2 185x10
3 225x8
4 225x8

Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead!

On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back.....

I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER!


Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

3/23/08 - REST DAY

3/24/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-phase Week #1 - Chest & Shoulders
Chest
Flat Bench Barbell Press
warm-up 135x10
1 275x10
2 295x8
3 315x6

Incline Dumbell Press
1 100x10
2 100x8
3 110x6

Weighted Dips
1 BW+90x10
2 BW+90x8
3 BW+90x6

Flat Bench DB Flyes
1 65x10
2 65x10
3 65x10

Shoulders:
Seated DB Press
1 75x10
2 75x8
3 75x6

Leaning 1-arm DB Laterals
1 30x10
2 35x8
3 35x6

Reverse Pec Dec Flyes
1 130x10
2 160x8
3 180x6

Standing DB Front Raise
1 30x10
2 35x8
3 35x6

Abs
Decline Leg Raises x 3 sets
Decline Sit-ups x 3 sets
Hanging Leg Raises x 3 sets

Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!"

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/25/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) - Quads, Hams & Calves
Quads:
Deep Barbell Squats
warm-up 135x15
1 225x10
2 275x10
3 315x8
4 375x6
5 275x8

Hack Squats
1 180x10
2 270x8
3 360x6
4 180x10
5 180x6
(10 seconds rest between sets 4 and 5)

Leg Press
1 540x30 reps

Hams:
Lying Leg Curl x 4 sets
Seated Leg Curl x 3 sets

Calves:
Seated Calf Raise x 4 sets
Standing Calf Rasie x 3 sets

Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday!



Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/26/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Just Cardio and Abs Baby!

Abs:
Swiss Ball Cunches x 4 sets
V-ups x 3 sets
Cable Crunches x 3 sets

Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day.

I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/27/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) Back and Traps
Back:
Barbell Deadlift
warm-up 135x15
warm-up #2 135x15
1 315x10
2 405x8
3 455x3 - YEAH BUDDY
4 315x10

Wide-grip Pulldown
1 200x10
2 220x8
3 240x6

Barbell Rows
1 225x10
2 245x8
3 275x6

Seated Rows
1 200x10
2 220x8
3 240x6

Dumbell Rows
1 100x10
2 110x8
3 115x6

Pull-ups
1 BWx10
2 BWx8
3 BWx8

Traps:
Barbell Shrugs
1 315x10
2 405x8
3 405x8

Dumbell Shrugs
1 130x10
2 140x8
3 140x8

Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting.

This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2500

check out ::: Scivation Books ::: for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/28/08

PM Cardio :35 minutes on treadmill done post-workout

Arms - Tri-phase Style Week #1

Biceps
Standing Barbell Curls
warm up barx15
1 65x12
2 85x10
3 105x8
4 115x6

Seated Preacher Curls
1 75x10
2 95x10
3 105x8
4 105x8

Incline DB Curls
1 30x10
2 40x8
3 40x8

Seated High Bicep Curl Machine x 4 sets

Triceps
Decline Skull Crushers
1 75x15
2 95x12
3 105x10
4 115x8

Cable Pressdowns
1 100x10
2 110x8
3 120x6

Seated Overhead DB Extention
1 80x10
2 90x8
3 110x6

Forearms:
Behind The Back Wrist Curls x 3 sets
Barbell Wrist Curl/Reverse Curl Superset x 3 sets

Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out ::: Scivation Books ::: for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

 

[Lando33]

Last night's workout:

3/29/08

Cardio :35 minutes on treadmill done post-workout

Quads, Hams, Calves & Abs

Quads
Seated Leg Extention
warm-up 50x15
1 90x15
2 110x15
3 130x15
4 130x15

Reverse Hack Squats
1 2 plates x 15
2 3 plates x 12
3 4 plates x 12
4 4 plates x 12

Tip-toe Squats on Smith Machine
1 135x15
2 185x12
3 225x12

Hams:
Stiff Legged Deadlifts
1 135x15
2 225x10
3 275x10

Lying Leg Curls with 3 second hold at peak
1 90x12
2 100x10
3 120x10

Calves
Angled Calf Raise x 3 sets

Abs
Hanging Leg Raises x 4 sets
Swiss Ball Crunches x 3 sets


Notes: Had a fantastic saturday afternoon workout today. I accomplished what I set out to do.......get a great leg pump. This day wasn't so much about pushing maximal weight as it was about squeezing each and every last rep.

I woke up at 188 lbs this morning, which only means that my body is starting to take to the CHA diet. Sunday will be another veggie day for me. This upcomming week marks 24 weeks out!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: CHA 2700

check out www.scivationbooks.com for more info!

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: www.Musclekc.com