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

[Lando33]

Trained both days in Tiffin, OH

Weak-point training - 11/4

Rear Delts -
Rear Delt Raises on Flat Bench
Reverse Pec Deck Flyes

Forearms -
Standing Reverse Curls
Behind the Back Barbell wrist curls

Cardio 20 minutes post-workout on teadmill

Tri-phase Training - Phase #2 - Week # 5 - 11/5

Upper Body A
Flat Bench Press
warm-up set of 135x12
1 315x4
2 315x4
3 325x4
Bent Over Row
1 275x4
2 275x4
3 275x4
Standing Military Press
1 165x4
2 165x4
3 165x4
BB Shrug
1 405x4
2 455x4
3 455x4
Close Grip Bench - on smith machine
1 275x4
2 275x4
3 275x4
BB Curl
1 135x4
2 135x4
3 135x4

25 Minutes Cardio - Post-workout on Treadmill


Notes: Well I am back in New York after an extended weekend away in Ohio. I had a lot of fun and I was very glad I was able to keep up my training. Yesterday was a great kick-off to Week #5 of the Tri-Phase training. My left shoulder is starting to feel a little bit better but I am still being very conservative with it and going a little bit lighter on the exercises that are giving me pain like shoulder presses, so I can allow it time to heal.

I have been employing rotator cuff exercises every other night and i am allowing more than enough time to warm up my shoulder jointed before starting any exercises.

 

[Lando33]

11/6

Morning Cardio: 35 Minutes of Low Impact Treadmill Work

On Tap for 2nite:

Tri-Phase Training Week #5 - Lower Body A routine.

I wanted to remind everyone that the NEW issue of Natural Bodybuilding & Fitness Magazine is out on newsstands as of this week. It features the WNBF's own Jim Cordova on the cover and there is contest coverage of the June 30, 2007 Hercules show where I won my pro card!!!

In the contest coverage section, there is a picture of me (in a front relaxed pose) along with a couple of sentences about the Middleweight catagory that I won.

You can check out the cover here at www.wnbf.net

I picked up a bunch of issues already at a News and Magazine store in the airport but the magazine is available at Borders, Barnes & Nobles, gyms and newstands nationally.

I will try to post a picture of the article as soon as I can.

Last night's workout:
11/6 - Tri-phase training week #5 phase #2

Lower Body A

Barbell Squats
warm up set 135x15
warm-up set #2 225x12
1 405x4
2 405x4
3 425x5 - PERSONAL RECORD (that's what I'm talkin about - YEAH BUDDY!!!)
Stiff Leg Deadlift
1 275x4
2 275x4
3 275x4
Standing Calf Raise on smith machine (b/c my gym is too ghetto to have a standing calf raise machine!!!)
1 405x15
2 405x10
3 405x10
Seated Calf Raise
1 225x12
2 225x10
3 225x10

Notes: Hell freakin yeah! With an increase in calories and a really good workout program, I am showing good strength gains. I had a really good spotter last night and I really went for it at the squat rack. I was happy to get to a personal record for 4 reps on my third set.

Now that the weather is getting colder here in the northeast I really have the need to sufficiently warm-up and stretch very well before I hit the weights. This applies for when I am going light or heavy. It's so tempting to just want to run into the gym and hit the iron right away but I always have to remember to stretch and do some moderate cardio so I don't hit the weights before my body is ready for it. But trust me, my mind is ready as soon as I walk through the gym door!

11/7- AM Cardio
35 minutes on treadmill

ABS -
Hanging Leg Rasies
Swiss Ball Crunches
Swiss Ball Oblique Crunches

On tap for 2nite:
Either a rest night or Upper Body B - not sure yet, i will play it by ear.

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

11/7 - It ended up being a cardio and Abs only day. I decided to move my PM workout to Thursday. That will help to set up the rest of my week quite nicely. The rest of the week should look as follows:

Thursday - Upper Body B
Friday - Lower Body B
Saturday - Weak point training (probably looking at hitting chest)

11/8 - AM Cardio - 35 minutes on a treadmill at 0 incline

on tap for 2nite: Tri-phase training Phase #2 Week #5 - Upper Body B

Upper Body B
Incline Press 3 X 4
Pull-Up 3 X 4
DB Shoulder Press 3 X 4
DB Shrug 3 X 4
Skull Crusher 3 X 4
DB Curl 3 X 4

Current Diet - 11/8 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/8 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 245x4
2 245x4
3 245x4
Pull-Up
1 BW+70x4
2 BW+70x4
3 BW+70x4
DB Shoulder Press
1 100x4
2 100x4
3 100x4
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Skull Crusher
1 60 per sidex4
2 60 per sidex4
3 60 per sidex4
DB Curl
1 55x4
2 55x4
3 55x4


Notes: I chose to go very conservative with the incline press due to the fact my left shoulder has been bothering me. I wasn't very happy with having to go lighter than I intended but in the long run, it was in my best interest.

Tomorrow i am heading into the city (NYC) to attend the WNBF World's event. I am psyched to see the best of the WNBF compete and of course, I will be rocking the Team Scivation gear! It is going to be a HUGE show and in the end, it should be a real battle.

11/9 - AM Cardio 35 minutes on treadmill

On tap for 2nite: Tri-phase training - Lower Body B

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
1 405x4
2 405x4
3 405x4
Leg Press
1 12 plates per sidex4
2 12 plates per sidex4
3 12 plates per sidex4
Standing Calf Raise on Smith Machine
1 435x6
2 435x6
3 435x6

Notes: Well that wraps up week #5 of tri-phase training. According to the program, I have 4 weeks left. Next week, the exercises stay the same but the reps go down to 2 per set, the number of sets stay the same at 3 and the weight I am pushing will go up! A lot of the low-rep exercises will definitly require a spotter so it will be key for me to recruit some innocent bistander in the gym to help me out.

11/10 - OFF
11/11 - OFF
11/12 - Morning Cardio - 37 minutes on treadmill

On tap for 2nite: Upper Body A - Week #6 - Phase #2

Upper Body A
Flat Bench Press 3x4
Bent Over Row 3x4
Standing Military Press 3x4
BB Shrug 3x4
Close Grip Bench 3x4
BB Curl 3x4

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin

My WNBF/INBF Worlds experience - 11/10/07

It's great when you can just attend a show, rather than competing. Your job is just to show up and enjoy the competition just like the rest of the audience. I felt this way, until I got to the front doors. As soon as the opened, the sights, the atmosphere and the smell all converged and there was only one thought on my mind - competing. There is nothing like attending a show to get your competitive juices flowing. This also served as a great opportunity to meet up with some people I already know and meet some that i only know from on-line.

After spending close to 45 minutes trying to find a free place to park my car, I was able to find a spot and walk over to the venue. It was held at the same High School where I won my Pro Card back in June, so it was really great to go back there and just chill. I met up with fellow WNBF (and NGA) pro Raf V. (raf2003) and it was great to chat with him. We had met back at one of my first NBI shows and we have kept in touch ever since. There also just happens to be a very interesting 2-page spread on him in the current issue of Natural Bodybuilding and Fitness. We talked about competing, our current and future plans and exchanged stories and of course watched all the action on stage.

I got to the show just as the Lightweight Pro men took the stage. Brian Whitacre awesome right from the start. His conditioning is a model for others to follow. Shawn Clarida looked amazing as well and you knew that he was going to contend for a top spot right out of the gate.

Jim Cordova looked unbelieveable. He is quickly becoming the face of the WNBF and that is hard to argue with. Great size with great conditioning. Full, hard and dry. Just plain awesome. As soon as you saw him, you new he had a true opportunity to take the show and he did.

In the heavies it was a battle between Rodney Helaire and Ben Tennessen but in the end Rodney won out and it was hard to argue with. I am sorry I did not stay for the night show, the final posedown must have been a battle for the ages!

It is always great to attend a high profile event (that you are not competing in). There were probably a lot more people from the BB.com boards at the show but it is tough to seek out people and even tougher to recoginze people in their off-season physique.

Since this was the last WNBF event of the year, I would say this has been another great year for Natural Bodybuilding and the WNBF as a whole. There are a lot of young superstars out there and it should lend itself to some intense battles for the top spots in the comming years!

The most important thing I believe I gained from the event is knowing that I am going to bring a truly complete package to the pro stage. I believe I can hang with these guys and that belief is all I need. I can not wait to get out there with the best of the WNBF and bring the best that i can.

 

[Lando33]

The new issue of Natural Bodybuilding and Fitness:

2007 Hercules contest Coverage:

yours truly:

 

[Lando33]

Upper Body A - Week #6 - Phase #2

Sipped on "New Grape" Xtend (7 scoops) mixed up with 1 scoop of Primal EAA during this workout

Upper Body A
Flat Bench Press
warm-up #1 - 135x12
warm-up #2 - 135x12
1 335x2
2 335x2
3 335x2
Bent Over Row
1 295x2
2 295x2
3 295x2
Seated Shoulder Press Machine
1 180x10
2 180x10
3 180x10 - I stay very conervative on these to ensure I did not further irritate my left Rotator Cuff
Seated DB lateral Raises
1 30x12
2 30x12
3 30x12
BB Shrug
1 455x2
2 455x2
3 455x2
Close Grip Bench on smith machine
1 295x2
2 295x2
3 295x2
Standing BB Curl
1 135x2
2 135x2
3 135x2

Notes: A great tri-phase workout. Half the battle going into this workout was attempting to figure out the type of weight I could do for 2 reps at 3 sets per exercise. Once I had this figured out in my head, I really dug in and went for it.

11/13 - AM Cardio for 30 minutes on Treadmill at no incline

On tap for 2nite: Lower Body A - Week #6

Barbell Squats 3x2
Stiff Leg Deadlift 3x2
Standing Calf Raise 3x2

11/14 - Triphase Training Phase #2 - Week #6
Lower Body A

Barbell Squats
warm-up set #1 135x12
warm-up set #2 225x12
1 405x6
2 405x4
3 455x3 (2 reps with 1 assited - PERSONAL RECORD)
Stiff Leg Deadlift
1 275x4
2 275x4
3 285x2
Seated Calf Raise
1 180x15
2 205x12
3 205x12
Standing Calf Raise
1 315x15
2 315x15
3 315x15

Notes: Awesome workout! This is the last week I will be squatting like this because this is the end of phase #2. Next well, I will beging phase number 3 and phase 3 is all about frequency. I was so psyched to get those 2 reps with 455. I broke down and used a belt, but it was for my own good. Having a confident spotter makes all the difference with these. Even if it is someone to just stand behind you. The mental aspect of having someone there to spot you is more than 1/2 the battle.

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Multi-vitamin


Dosage and Timing:

With Morning Cardio: 7 scoops of Xtend

Meal 1: 2 Anagen, 2 Fenotest, 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus

Meal 3: 2 Anagen, 2 Fenotest, 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-Bed: 3 Primaforce ZMA

Current Diet - 11/15 - Lean Mass Diet - approx 3000 cals.

Meal 1
2.5 scoops of whey protein
1 cup of oatmeal
16 almonds

Meal 2
1 can of tuna
3/4 cup of oatmeal
1 apple
8 tsp of natty peanut butter

Meal 3
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 4
6oz Chicken Breast
1 cup of broccoli
4oz sweet potato
16 almonds

Meal 5
1 can of tuna
1 cup of broccoli
8 tsp of natty peanut butter

Meal 6
2 scoops of protein powder
16 almonds

11/15 - Tri-phase training week #5 - Phase #2

Upper Body B:

Barbell Incline Press
warm-up set 135x12
warm-up set #2 135x12
1 275x2
2 275x2
3 315x2
Pull-Up
1 BW+100x4
2 BW+100x2
3 BW+100x2
DB Shoulder Press
1 110x2
2 110x2
3 110x2
DB Shrug - 150's are the heaviest my gym has!
1 150x10
2 150x10
3 150x10
Rear Shrugs on Smith Machine - done with bent elbows
1 135x15
2 185x12
3 185x12
Skull Crusher
1 70 per sidex2
2 70 per sidex2
3 70 per sidex2
DB Curl
1 65x2
2 65x2
3 65x2
Seated Concentration Curls
1 45x6
2 45x6
3 45x6

Notes: Another fantastic tri-phase workout. This was the last Upper Body B of this week. Next week the plan changes as I begin week #7 out of the 9 week tri-phase program.

Current Weight: 197

11/9 - Tri-phase training - Week #5 - Phase #2

Lower Body B:
Deadlift
warm-up #1 135x12
warm-up #2 225x10
1 425x2
2 425x2
3 425x2
4 225x15
Leg Press
1 12 plates per sidex4
2 12 plates per sidex2
3 12 plates per sidex2
Calf Raise on Leg Press
1 4 plates per sidex15
2 4 plates per sidex15
3 4 plates per sidex15

Forearms:
Barbell Wrist Curls - 3 sets
Reverse Barbell Curls - 3 sets

Notes: That is it! That's a wrap on phase #2 and week #6 of Triphase training. Honestly, I have not felt stronger. This is the best I have looked at 197 lbs and the best I have felt cardio-wise during the "off-season"

I have decided I am going to take a cue from Mark Lobliner (Scivation) and starting in the first week of January, I will be running a 10-12 week cutting phase. During that time I will switch over to either the Cut Diet or the CHA Diet (www.scivationbooks.com) in order to keep my body guessing. This will not only serve to keep me lean and drop a few LBS of fat, but it will also prime my body for the Lean Mass phase that will immediately follow.

11/19 - AM Cardio - 35 Minutes on Treadmill

For those who are not familiar with Tri-Phase Training (www.scivationbooks.com), I am in the 7th week of the 9 week program. This week starts Phase #3 which is the frequency phase. Here is an except below taken directly from the book:

Phase 3?Frequency
The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2.
Workout 1 Whole Body A 2 X 4-6 Rest = 2 mins
Workout 2 Whole Body B 2 X 6-10 Rest = 90 sec
Workout 3 Whole Body C 2 X 10-12 Rest = 30 sec
Workout 4 Weak Point
Each workout uses different exercises and different rep ranges, though the same exercises could be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up:

Muscle Workout A (Mon)
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Workout B (Wed)
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull-up
DB Side Lateral
DB Shrug
Skull Crusher
DB Curl

Workout C (Fri)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl

Weak Point Training (Saturday)

11/19 - Triphase Training - Phase #3 - Week #7

Workout Nutrition
2 scoops Vasocharge and 2 scoops of Xtend taken before workout

7 Scoops of Xtend, 1 scoop of Primal EAA, 1 scoop of Beta Alanine, and 1 scoop of Creaform taken together during workout

Workout A (Mon)
Squats -
warm-up 135x15
warm-up 225x12
1 365x6
2 365x6
Stiff Leg Deadlift
1 275x6
2 275x6
Seated Calf Raise
1 270x8 slow reps
2 270x6 slow reps
Flat Press
1 315x6
2 315x6
Bent Over Row
1 245x6
2 245x6
Military Press
1 185x6
2 185x6
DB Shrug - barbells were in use at the time
1 150x12
2 150x12
Close Grip Bench
1 275x6
2 275x6
Barbell Curl
1 115x6
2 115x6

Notes: What a freakin' workout today. I was pumped up to start another week of the Triphase program and I really hit it hard today. It was odd adjusting to two sets on each exercise today but that only meant that I should go harder on each set. With two sets on each exercise, there is a bigger picture in mind. This phase of the program is all about frequency. These same muscles will be hit again on Wednesday and on Friday so all out taxing of the muscles is not optimal here.

Tuesday - 11/20 - PM Cardio - 30 minutes on treadmill followed by Abs and Forearms

11/21 - Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

Followed by cardio - 30 minutes split between treadmill and stepmill.

Notes: Since I was visiting Northwest Ohio for thanksgiving, I had the opportunity to train in a town just outside of Columbus called Pikerington. I ended up training in a gym called Power Shack Fitness. (www.powershackfitness.com) Some of my favorite workouts are on the road. I just love visiting new gyms, meeting people, and getting the chance to use a variety of equiptment.

11/22 - Thanksgiving baby! OFF
11/23 - Triphase - Phase #3 Workout C

Workout C
Leg Extension 2x10-12
Seated Leg Curl 2x10-12
Donkey Calf Raise 2x10-12
Dips 2x10-12
Rack Deadlift 2x10-12
Cable Lateral 2x10-12
Low-Pulley High Row 2x10-12
Tricep Pressdown 2x10-12
Cable Curl 2x10-12

11/24 - Weak Point Training - Back and Tris
Seated Lat Pull-down - 3 sets
T-Bar Row - 3 sets
Close Grip Row - 3 sets
Hammer Strength Row - 3 sets
Wide Grip Pullups - 3 sets
Tri's
V-Bar Pressdown - 3 sets
Overhead Dumbell Extention - 3 sets
Reverse Grip Pressdowns - 3 sets

11/25 - OFF
11/26 - AM Cardio on treadmill - 35 minutes

On tap for 2nite: Tri-phase training Week #8 - Phase #3

Workout A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl

Week of 11/26/07:

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Beta Alanine
Scivation Dialene 4
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce ZMA
Primaforce Elastamine
Multi-vitamin


Dosage and Timing:

With Morning Cardio: Dialene 4 (3 caps), 7 scoops of Xtend

Meal 1: 1 multi-vitamin, 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Meal 3: 1 Max CLA, 1 Sesamin, 2 Cissus

Pre-workout: 3 scoops of Xtend, 2 scoops of Vasocharge

During Workout: 7 Scoops of Xtend, 2 scoops Beta Alanine, 1 scoop Primal EAA

Meal 5: 1 Max CLA, 1 Sesamin, 2 Cissus, 6 Elastamine

Pre-Bed: 3 scoops Xtend in 1/2 gallon of water, 3 Primaforce ZMA

 

[Lando33]

11/26 - Last Night's Workout:

Triphase Training - Week #8 - Phase #3

Sipped on 7 scoops of Xtend (Watermelon), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 365x8
2 365x8
Stiff Leg Deadlift
1 285x8
2 285x8
Seated Calf Raise
1 225x8
2 225x8
DB Flat Bench Press
1 135x8
2 135x8
Bent Over Row
1 235x8
2 235x8
Military Press
1 185x8
2 185x8
Barbell Shrug
1 405x8
2 405x8
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 115x8

---------------------------------------------
11/27 - Triphase Training - Week #8 - Phase #3

Incline Dumbell Press -
warm-up - 55x15
1 80x12
2 100x10
3 120x8
supersetted with:
Close-Grip Pulldowns
warm-up 70x15
1 160x12
2 180x10
3 200x8

Flat Bench Barbell
1 245x12
2 255x10
3 265x8
supersetted with:
Cybex Pull-down Machine
1 180x12
2 270x10
3 270x8

Cable Flyes
1 60x12
2 60x12
3 70x10
supersetted with
One-Arm DB Rows on Flat Bench
1 100x12
2 110x10
3 120x8

Hyperextention
1 BWx15
2 BWx15
3 BWx15
supersetted with
Flat Bench DB Flyes
1 45x12
2 45x12
3 45x12

Notes: Well, now it is the day after my Chest/Back Superset workout and I can safely say I was totally spent. Those supersets really knock the crap out of me. I was sweating like a dog in the gym and I even had to take a couple of extra seconds in between sets to regroup and lead the charge towards another go around! Supersets can really test your endurance. I have used supersets in the offseason and I occasionally employ Tri or Giant sets, but I haven't used any of these in a while and this was a nice shock to the system.

Although the tri-phase system as it was written does not call for such a workout, i decided to employ this anyway. My OFF day will fall on Thursday of this week instead of my normal wednesday off. I am not sure I would reccomend using your weakpoint training day during the week (the tri-phase system calls for it to be scheduled on a Saturday) but my plans may not allow for me to hit the gym on saturday so I flipped it and used yesterday as my weak-point day. We will see if that impacts the rest of my training week negatively or positively, but as always, listen to your body and obey any warning signs including soreness, fatigue or lack of interest.

11/28 - AM Cardio - 30 Minutes of Interval Training on treadmill

-----------------------------------------

on tap for 2nite:

11/29 - Triphase Training Week #8 - Workout B

Workout B
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

----------------------------------

11/29 - Triphase Training Week #8 - Workout B

Workout B
Seated Leg Extention for warm up
warm-up - 60x15
warm-up #2 - 120x12
warm-up #3 - 150x10
Hack Squat
1 3 plates per side x10
2 4 plates per side x10
3 5 plates per side x8
Lying Leg Curl
1 110x10
2 120x10
3 120x8
Standing Calf Raise - super slow reps with 3 second hold on top
1 315x10
2 315x10
3 365x10
Seated DB Press
1 80x10
2 90x10
3 90x10
DB Shrug
1 150x10 drop to 75x12
2 150x10 drop to 75x12
3 150x10 drop to 75x12

Notes: I altered this workout a bit for 2 reasons.....1 - I was still sore from my chest/back superset day earlier in the week so i elected to skip those exercises and 2 - I dropped out the arm exercises b/c I decided to make tonight's workout Arms and Abs, which is a nice little treat for a Friday evening.

So on tap for 2nite is Arms and Abs
Tomorrow (Saturday) is Tri-phase workout C - Week #8 - Phase #3

------------------------------------------------

11/30 - Friday - Bicep and Tricep workout

Biceps -
Standing Barbell Curl - 3 sets
Preacher Curl Bench - 3 sets
Standing 1-arm Dumbell Curls - 3 sets
Barbell 21's - 3 sets

Triceps -
EZ Bar Skull Crushers on flat bench
Seated Dumbell Behind the head Extentions
V-Bar Pressdown

Saturday 12/1 - Triphase Training - Week #8 - Phase #3
Workout C
Leg Extension
warm-up 50x20
warm-up #2 60x15
1 120x12
2 130x10
3 130x10
Seated Leg Curl
1 120x12
2 120x12
3 130x10
Angled Seated Calf Raise
1 200x12
2 220x10
3 240x10
Decline Press
1 235x12
2 265x10
3 275x10
Rack Deadlift
1 405x10
2 405x8
3 415x8
Cable Lateral
1 40x12
2 45x12
3 45x12
Low-Pulley High Row
1 100x12
2 110x12
3 130x10
Skipped Arms b/c they were too sore from Friday's Arm workout!

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

 

[Lando33]

12/3 - Last Night's Workout:

Triphase Training - Week #9 (Final Week) - Phase #3

Sipped on 7 scoops of Xtend (Lemonade), 1 scoop Primal EAA, 1 scoop Primaforce Beta Alanine

Squats
warm-up#1 135x15
warm-up#2 225x10
1 405x8
2 405x8
Stiff Leg Deadlift
1 295x8
2 295x8
Seated Calf Raise
1 250x8
2 250x8
DB Flat Bench Press
1 135x8
2 140x8
Bent Over Row
1 235x8
2 245x6
Military Press
1 165x8
2 195x6
Barbell Shrug
1 425x8
2 435x6
Close Grip Bench
1 245x8
2 245x8
Barbell Curl
1 115x8
2 125x6

Notes: What an awesome workout. It has been a week since I have started the Cissus/Elastamine combo and I really am shocked at the results. A week into the supplimentation, the pain in both my left rotator cuff and right knee has almost subsided all the way. I feel about 1/3 of the pain I was feeling before and this pain was going on for close to 6 weeks. I have regained a lot of flexability in addition to feeling substancially less pain and this is only 1 week into the stack!

---------------------------------------------

Last Night's training - Tri-phase Week #9 - Phase #3

12/4/07

Weak Point Training:

Shoulders and Hams:
Seated Barbell Shoulder Press
warm up x 15
1 135x15
2 185x8
3 205x6
drop to 95x15

Rear Delt Flyes on Peck Deck
1 115x15
2 135x12
3 150x10
drop to 100x10

Dumbell Lateral Raise
1 35x12
2 40x10
3 45x8
4 45x8
drop to 35x10, 25x8

Smith Machine Behind The Back Shrugs
1 315x15
2 405x12
3 455x10

Seated Dumbell Shrugs
1 120x15
2 130x10
3 130x10

Hams:

Standing Hamstrong Curl - 4 sets
Seated Hamstring Curl - 4 sets

Sipped on Grape Xtend (8 scoops), 1 scoop Primal EAA & 1 scoop Beta Alanine during training.

During the rest of the day, I sipped on a total of 20 scoops in the equavalent of 2 gallons of water.

----------------------------------------
12/5 - AM Cardio for 30 minutes on treadmill

12/6 - AM Cardio for 34 minutes on treadmill

On tap for 2nite:

- Triphase Training Week #7 - Workout B

Workout B (Wed)
Leg Press 2x6-10
Lying Leg Curl 2x6-10
Standing Calf Raise 2x6-10
Incline Press 2x6-10
Rack Pull-ups 2x6-10
DB Side Lateral 2x6-10
DB Shrug 2x6-10
Skull Crusher 2x6-10
DB Curl 2x6-10

And what's in my shaker?

Green Apple Xtend of course! This stuff is straight candy!

-------------------------------------------

Last Night's Training: Triphase Training - Week #9 - Phase #3

Fullbody Workout B

Leg Press
warm up - 3 plates per side
1 10 plates per side x10
2 10 plates per side x10
Lying Leg Curl
1 130x10
2 140x10
Standing Calf Raise
1 430x10
2 430x10
Incline Press
1 275x10
2 275x10
Rack Pull-ups
1 BW+70x10
2 BW+70x10
DB Side Lateral
1 40x10
2 40x10
DB Shrug
1 150x10
2 150x10
Skull Crusher w/EZ-Bar
1 125x10
2 125x10
DB Curl
1 50x10
2 50x10

Notes: This was one of the most intense workouts I have ever had. From start to finish, I was in the zone. The gym was crowded so it was a little tough to navigate from exercise to exercise but I managed to handle my biz without too much time in between exercises. Talk about your full-body pumps! Amazing stuff!

-----------------------------------

 

[Lando33]

Current Suppliments:

Scivation Xtend - Megadose
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Scivation Anagen
Primaforce Beta Alanine
Scivation Fenotest
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

and if cold meds count as suppliments - I am mega dosing them too!

---------------------------------------------------------------
12/15 - Back on track baby!!!

Back and Biceps:

Back:
T-Bar Row
1 warm-up set - 45x15
1 3 platesx12
2 4 platesx10
3 4.5 platesx8
4 4.5 platesx6 drop to 2 platesx15
Barbell Rows on Smith Machine
1 225x12
2 275x10
3 315x6
Norton Pull-ups (Rack Pull-ups)
1 BWx20
2 BW+70x12
3 BW+80x10 drop to BWx10
Close Grip Pulldowns
1 160x12
2 170x10
3 180x8
Wide-grip Pull Downs
1 170x12
2 190x10
3 210x6 drop to 140x10
Barbell Deadlifts
1 225x10
2 315x8
3 405x2 drop to 225x10

Biceps - Done as Tri Set
Barbell Curls 3x10
Preacher Machine Curls 3x10
Dumbell Curls 3x10

Notes: I wasn't planning on working out today but motivation hit me like a freight train and I just went with it. The first thing I noticed was the extreme fatigue. i felt like I was gasping for air in between sets which definitly tells my that my body is still fighting off this cold. I really felt the fatigue on the exercises that take the most out of me, such as deadlifts. As soon as I am 100% you can sure as hell count on some masstive PR's comming through!

--------------------------------------------------------

Monday - 12/17

Chest and Triceps:

Flat Bench Barbell Press
warm-up 135x15
1 225x10
2 275x8
3 315x6
drop to 225x10 rest pause set
Flat Bench Dumbell Flye
1 40x12
2 50x10
3 60x10
Incline Bench Press
1 135x15
2 185x10
3 225x6
drop to 135x10 rest pause set
Incline Dumbell Flyes
1 35x10
2 40x10
3 45x10
Decline Bench Barbell Press
1 225x10
2 195x12
3 175x15

Triceps:
Done as a tri-set - no pun intended!
1 Incline Skull Crushers x10
2 V-Bar Pressdown x10
3 One Arm Overhead Dumbell Extention x10

-------------------------------------------------

12/18 Tuesday - OFF

12/19 Wednesday - PM Workout

Quads and Hams

Quads:
Front Barbell Squats
warm-up 135x15
1 225x15
2 275x10
3 315x6
Barbell Squats
1 225x15
2 315x10
3 365x8
4 405x5
Hack Squats
1 3 plates per sidex15
2 4 plates per sidex10
3 4.5 plates per sidex10
Seated Leg Extentions
1 120x15
2 140x12
3 150x10

Hams:
Stiff Legged Dead Lifts
1 225x12
2 225x10
3 275x8
Seated Leg Curls
1 120x12
2 140x10
3 150x10

----------------------------------------------

12/20 - OFF
12/21 - 30 Minutes of LI cardio done post-workout on Treadmill

Shoulders:
Seated Smith Machine Shoulder Press
warm-up 135x10
1 175x12
2 195x10
3 225x10
drop to 135x10
Standing Dumbell Front Raise
1 30x12
2 40x10
3 50x10
Standing Dumbell Lateral Raises
1 30x10
2 35x10
3 40x10
drop to 30x10 and then 20x10
Rear Delts on Reverse Pec Deck
1 120x15
2 140x12
3 150x10
drop to 80x15

Shrugs:
Barbell Shrugs x4sets
Rear Barell Shrugs x4sets

Calves:
Standing Calf Raise on Smith Machine
Seated Calf Raises followed by extra reps on smith machine

Notes: What a freakin workout! My shoulders were taxes by the second exercise. I am still a little bit winded from fighting through that nasty cold but I am back on track. Will be doing a bit of traveling in the next week so I will update my info as much as I can. In the meantime - keep hittin' it HARD.

-------------

On tap for tomorrow:

Back, Biceps and Forearms


--------------------------------------------------------------------
12/24 ? AM Workout at Pivotal Fitness in SC

8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up ? 10 minutes walking on Treadmill

Quads and Hams

Quads:
Barbell Squat:
Warm-up #1 135x15
Warm-up #2 135x15 ? close stance
1 225x15
2 315x12
3 405x10 drop to 225x10
4 135x15 ? wide stance followed by 135x15 ? close stance
Leg Press
1 6 plates per side x15
2 8 plates per side x12
3 10 plates per side x12
4 11 plates per side x10
Seated Leg Extension super-setted with Seated Leg Press (Life Fitness Machine)
1 100x15 super-setted with 210x10
2 120x12 super-setted with 210x10
3 140x10 super-setted with 210x10

Hams:
Lying Leg Curl ? feet close together
1 80x15
2 100x12
3 120x10
4 130x10
Seated Leg Curl
1 110x15
2 120x12
3 140x10 drop to 100x10 drop to 70x10 (holding for a 2 count)

Notes: It was another ridiculous leg workout today. It took a couple of minutes longer for my knees to warm-up today but when they did, it was ON! My quads were fully pumped by the time I finished Squatting. Or maybe it had something to do with the Vasocharge dose I took right before I hit the gym. I love that stuff and it really forces me to hit the ground running and have an awesome workout.
I had the opportunity to workout at a great gym in Charleston, SC and I was able to use a couple of machines that I don?t normally use. I tend to notice that even if the machine is the same type or brand even as what I normally use, the small differences really can shock the muscle. All machines age at different rates depending on upkeep and frequency of use and these machines were just what the doctor ordered. And of course, I was rockin my Team Scivation T-shirt to the fullest!


-------------------------------------------------

12/26 AM Workout at Pivotal Fitness in SC

8 scoops of Scivation Xtend WATERMELON (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up 10 minutes walking on Treadmill

Chest, Shoulders and Triceps

Chest:
Barbell Incline Press:
warm-up 135x10
1 225x10
2 245x8
3 275x6
4 225x10 drop to 135x10
Hammer Strength Flat Bench with Hammer Strength Wide Chest Machine
1 180x12, 180x12
2 230x10, 180x10
3 270x8, 180x8
Standing Cable Crossovers
1 50x12
2 60x10
3 60x10
4 65x8

Shoulders:
Hammer Strength Seated Shoulder Press Machine
1 80 per sidex12
2 90per side x10
3 100 per sidex6
4 100 per sidex4
Hammer Strength Seated Lateral Raise Machine
1 25 per sidex15
2 30 per side x12
3 35 per side x10 drop to 25 per side x10

Triceps:
Seated Triceps Extention Machine x3 sets
Seated Hammer Strength Dip Machinex3 sets

Notes: Another awesome workout in SC. Time to get back home and get in the last couple of workouts in what has been one amazing year!

Cardio 30 minutes post-workout on treadmill
12/27 - OFF

---------------------------------------------------

 

[Lando33]

12/31 AM Workout - LAST Workout of 2007!!!

8 scoops of Scivation Xtend GRAPE (O.G.) (2 scoops Primaforce Beta Alanine and 1 scoop Primaforce Creaform) sipped through workout

Warm-up : 10 minutes walking on Treadmill

Quads and Hams

Quads:
Barbell Squat:
Warm-up #1 135x15
1 225x15
2 315x12
3 405x8
4 455x4 - YEAH BUDDY!!!
4 225x10 pause squats - Thanks big Kurt!

Smith Machine Front Squat super-setted with Squat Press Machine
1 4 plates per side x15
2 6 plates per side x12
3 8 plates per side x12

Smith Machine Lunges super-setted with Standing Leg Curl Machine x3 sets

Lying Leg Curl Machine
1 100x15
2 120x12
3 140x10
4 150x6

Angled Calf Raise Machine x 3 sets


------------------------------------------------------
On tap for tomorrow:

Back, Biceps and Forearms

-------------------------------
Current Supplements:

Scivation Xtend - Megadose - Apple Is amazing!!!
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

------------------------------

Current Bodyweight (weighed first thing in the morning): 201lbs

-------------------------------

Current Diet Info on 1/1: 3000 Cals today (non-workout day)

Total Carbohydrates 285g
Total Protein 217g
Total Fat 95g
Total Calories 2900 approx.


---------------------------------

2nite is looking like CHEST, Shoulders and Traps!

My gym was closed yesterday so I am looking forward to my first workout of 2008!

 

[Lando33]

Last night's workout: Chest and Traps

Chest:
Flat Bench Barbell Press
warm-up : 135x15
warm-up #2: 135x12
1 225x12
2 275x10
3 315x6
4 315x4 drop to 225x10
Incline Bench Dumbell
1 80x12
2 90x10
3 100x6
4 110x4 drop to 65x10
Dips
1 BWx15
2 BW+45x12
3 BW+90x10
4 BWx10
Standing Cable Crossovers
1 50x15
2 60x12
3 65x12
4 70x10
Incline Dumbell Flyes - super slow reps
1 40x12
2 40x12
3 40x12

Shrugs:
Barbell Shrugs x4sets
Rear Barell Shrugs x4sets

Notes: My original plan called for shoulders on this day in addition to chest and traps but I tabled those for either 2nite or tomorrow. Sometimes you just have to listen to your body. If this workout is any indication of what lies ahead for me in 2008, it's going to be a sick year.

Monday, January 7th, I am going to start dieting for a 10 to 12 week period...depending on my progress. I will once again be using the Cut Diet and following it to a T. It's time to start stocking up on almonds, avocados, and grapefruits!

 

[Lando33]

Last night's workout: 1/3/08

Pre-workout: 2 scoops Vasocharge + 1 scoop Nitrocharge

During Workout: Sipped on 8 scoops of Xtend + 1 scoop Primal EAA + 1 scoop Beta Alanine + I scoop Creaform

Back:

Weighted Wide-grip Pullups:
warm-up set: BWx15
1 BWx15
2 BW+25x12
3 BW+45x10
4 BWx12

Wide Grip Seated Rows
1 160x12
2 180x10
3 200x8
4 220x6

Cybex Pull Down Machine
1 180x15
2 270x12
3 290x10

Dumbell Rows super-setted with Close Grip Rows
1 110x10 super-setted with 130x10
2 110x8 super-setted with 130x10
3 110x6 super-setted with 130x10
4 Close Grip Row Only 180x10
5 Close Grip Row Only 200x8

Wide Grip Pull-downs
1 180x12
2 190x10
3 200x6

Hyper-extentions
1 BWx20
2 BWx20
3 BWx20
4 BWx20

 

[Lando33]

1/7/08

Today, I will start using the Cut Diet for a 12 week cutting period. I have been in a lean mass phase for the better part of 5 months, starting right after my Pro Card win on 6/30/07. Now, it's time to focus my attention on leaning out a bit. I have used the Cut Diet with major success and now i am going back to what works! My workouts will remain intense as always and I do not expect a huge dip in the strength I have gained iover the past couple of months. I will start out on the Cut Diet 3000 meal plan. I am really looking forward to shed the bodyfat I have slowly accumulated over the last couple of months. My ultimate goal is to get to a place in 12 weeks where I prime my body for another Lean Mass phase.

It's time to retain my nickname (given by Marc) - "The Cut Diet Shredder"

Here is the meal plan for week #1

Cut Diet 3000
DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
24 oz cold water

Meal 1
6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
to sweeten if desired
42g protein, 25g carbohydrates, 20g fat

Meal 2
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
42g protein, 20g carbohydrates, 20g fat

Meal 3
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 5
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
42g protein, 15g carbohydrates, 20g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit
? splenda packets can be used to sweeten if desired
49g protein, 25g carbohydrates, 15g fat

Meal 7
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
49g protein, 15g carbohydrates, 15g fat
Protein ? 308g = 1232 Calories, Carbohydrates (not including
Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
Calories

Total Calories ? 2922 Calories NON-carbohydrate night
Total Calories ? 3521 Calories ? Carbohydrate nights

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
carbohydrates
1 cup oatmeal (measured dry then add water and micro- 2.
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
? tbsp honey = 15g carbohydrates 4.
4-6 packets splenda for sweetening
18 almonds = 15g fat 5.
10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

 

[Lando33]

1/7/07 - AM Cardio 30 minutes low impact on treadmill

PM Workout - Shoulders & Biceps

Shoulders:
Standing Barbell Shoulder Press
warm upx15
1 135x12
2 155x10
3 175x8
4 175x4
5 115x10

Seated Dumbell Shoulder Press
1 80x12
2 85x10
3 90x8
4 Arnold Presses - 50x12

Standing Dumbell Laterals
1 25x15
2 30x12
3 35x10
4 40x8

Standing Lateral Machine
1 30lbs reps till failure

Reverse Pec Deck Flyes
1 120x15
2 140x12
3 160x10

Bent Over Rear Raises w/dumbells
1 40x10
2 50x10
3 60x8

Biceps:
Standing Barbell Curl
1 95x12
2 105x10
3 115x8

Seated Preacher Curl
1 95x12
2 105x10
3 115x8
drop to 1 straight bar set on preacher bench for 15 reps

Seated Incline DB Curls
1 25x15
2 35x12
3 35x10
4 20x12

Notes: Both my shoulders and my Biceps were completely taxed by the end of this workout. i am really loving the combo of Vasocharge and Nitrocharge as a pre-workout cocktail. The two really seem to work synergistically and they produce one hell of a pump.

 

[Lando33]

last night's workout 1/8/08

Sipped on 8 scoops of a 50/50 combo of Refreshing Apple and Lemonade Xtend during this workout!

Quads and Hams

Quads:
Barbell Squats
warm-up set 135x15
1 225x15
2 315x12
3 405x10
4 465x5-----> PERSONAL RECORD!!
5 drop set - 315x10 drop to 225x10 drop to 135x15

Hack Squats
1 180x15
2 270x12
3 360x10
4 180x12

Leg Press Machine
1 540x15
2 720x12
3 810x8
4 540x15

Leg Extentions supersetted with Lying Leg Curls
1 80x20 supersetted with 90x15
2 100x15 supersetted with 110x12
3 120x12 supersetted with 130x10
4 150x8 supersetted with 130x8

Stiff Legged Deadlifts
1 185x12
2 185x12
3 185x12

Notes: The gym was filled to capacity with the "New Year's Resolution crowds. Some days this can bother me, other days I am so locked in, i don't even notice it. Today was one of those days I was in the zone and nothing else mattered. I was especailly psyched to get that Personal Record on those Barbell Squats! My knees were feeling fantastic today, they warmed up easily and they had little to no pain, which is a far cry from where they were a couple of months back.

 

[Lando33]

Last night's workout: 1/9/08

Chest and Triceps:

Chest
Barbell Bench Press
warm-up 135x15
1 225x12
2 275x10
3 315x6
4 315x6 drop to 225x10 drop to 135x15

Barbell Incline Press
1 135x12
2 185x10
3 225x6
4 225x6 drop to 135x10

Barbell Decline Press - straight sets
1 185x12
2 185x12
3 185x12

Flat Bench Flyes
1 40x12
2 45x10
3 45x10
4 50x10

Triceps

Decline Skull Crushers
1 75x12
2 95x10
3 105x8

Seated Overhead Dumbell Press
1 65x15
2 85x10
3 105x8 drop to 65x10

Rope Pressdowns
1 65x12
2 70x10
3 75x8 drop to 50x8 drop to 35x8

 

[Lando33]

last night was the first carb meal night of my first week of the Cut Diet and it was fantastic. I had forgotten how much that meal fills your stomach and increases vascularity. I will try to get some new pics up soon so i can show ya what I mean. Here how's the carb meal went down:

Total Calories for 1/9/08: 3521 Calories including Carbohydrate night

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.

1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

1 cup oatmeal (measured dry then add water and micro-
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
tbsp honey = 15g carbohydrates 4.
18 almonds = 15g fat 5.

10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.

180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

 

[Lando33]

PM Workout - 1/11/08

Sipped on Scivation Apple Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA during workout

Back and Traps

Back:
Lat Pulldowns
warm-up 100x20
1 160x12
2 170x10
3 190x8
4 200x6 drop to 150x8

Smith Machine Rows
1 225x12
2 275x10
3 295x8
4 315x6

T-Bar Rows:
1 3 platesx12
2 4 platesx10
3 5 platesx6

Seated Machine Rows
1 160x15
2 200x12
3 220x10

Deadlifts
1 225x15
2 315x15
3 315x12

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 315x12

Dumbell Shrugs
1 100x12
2 110x10
3 125x10 drop to 75x10

-------------------------------------------------------
1/12 - Cardio and Abs
1/13 - OFF
1/14 - AM Cardio - 40 minutes on treadmill


Current Supplements and Timing:

Current Supplements:

Scivation Xtend - Megadose - Apple Is amazing!!!
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

? 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

 

[Lando33]

Last night's workout - 1/15/08

Quads, Hams & Calves
Barbell Squats
warm-up set 135x20
1 225x20
2 275x17
3 315x15
4 315x15
Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15
4 185x15
Seated Leg Extentions
1 80x20
2 100x15
3 120x12
Seated Leg Curls
1 100x20
2 110x15
3 130x12
Standing Calf Raises on Smith Machine
1 225x20
2 275x15
3 315x12
Seated Calf Raises
1 90x20
2 135x15
3 180x12

Notes: I guess you can call this a hypertrophy day. My goal was to attempt to hit legs twice this week so I wanted to have a higher rep/lighter weight day today and i defintily accomplished that today. I had a pretty good workout and got a real nice pump going.

Current Weight: 199lbs

The rest of this week will run as follows:
Tuesday - Chest, Shoulders, Triceps
Wednesday - Back, Traps, Biceps
Thursday - OFF (just ABS and Cardio)
Friday - Legs
Saturday - Upper Body
Sunday - OFF - LET'S GO GIANTS!!!

 

[Lando33]

With 1 week of the Cut Diet (www.scivationbooks.com) under my belt, week 2 will be more of the same:

Here is the meal plan for week #2

Cut Diet 3000
DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
24 oz cold water

Meal 1
6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
to sweeten if desired
42g protein, 25g carbohydrates, 20g fat

Meal 2
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
42g protein, 20g carbohydrates, 20g fat

Meal 3
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 5
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
42g protein, 15g carbohydrates, 20g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit
? splenda packets can be used to sweeten if desired
49g protein, 25g carbohydrates, 15g fat

Meal 7
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
49g protein, 15g carbohydrates, 15g fat
Protein ? 308g = 1232 Calories, Carbohydrates (not including
Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
Calories

Total Calories ? 2922 Calories NON-carbohydrate night
Total Calories ? 3521 Calories ? Carbohydrate nights

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
carbohydrates
1 cup oatmeal (measured dry then add water and micro- 2.
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
? tbsp honey = 15g carbohydrates 4.
4-6 packets splenda for sweetening
18 almonds = 15g fat 5.
10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

 

[Lando33]

Last night's workout:

Chest, Shoulders and Triceps

exercises done in this order:
Chest:
Incline Barbell
warm-up 135x15
1 185x13
2 225x12
3 255x10

Flat Bench Dumbell
1 100x14
2 110x12
3 120x10

Incline Dumbell Flyes
1 40x12
2 45x10
3 50x10

Seated Machine Flyes
1 100x12
2 110x10

Shoulders:
Seated Dumbell Press
1 60x15
2 70x12
3 75x10

Bent Over Dumbell Raises
1 35x15
2 40x12
3 45x10

1-arm Standing Dumbell Lateral Raise
1 30x12
2 35x10

Triceps:
Smith Machine Close Grip Bench Press - straight sets
1 175x12
2 175x12
3 175x12

Flat Bench Skull Crushers w/EZ-bar (25lb bar)
1 75x12
2 95x10
3 105x8

Standing Rope Pressdowns
1 60x15
2 65x12
3 70x10

Notes: After about a little over a week's worth of the Cut Diet, I am feeling fine. My weights are still pretty decent, even thought these last couple of days have been hypertrophy-type days. My energy levels are good and I am confident I have a good plan in place.

I was taking in an avg. of 3500 calories in the weeks leading up to the start of the cut diet on 1/7/08. I am currently running the Cut Diet at 3000 cals and I have no problem adjusting it if I don't see the desired results in the comming weeks.

I have a different mental approach to the Cut Diet this time around and I think it has EVERYTHING to do with the fact that I am not using it to prep for a show. Even though my diet is strict and there will be no deviation from it at all, I don't feel the "weight" of having to be ready for a show by a given date. This is much more of a leasurely approach and I think it will help greatly when it comes to the point when I do in fact start prepping for my Pro Debut!
__________________

 

[Lando33]

1/17/08 - Back, Traps & Biceps

Back:
Lat Pulldowns
warm-up 100x20
1 160x12
2 170x10
3 190x8

Smith Machine Rows
1 225x12
2 275x10
3 295x8
4 315x6

T-Bar Rows:
1 3 platesx12
2 4 platesx10
3 5 platesx6

Seated Machine Rows
1 160x15
2 200x12
3 220x10

Deadlifts
1 225x15
2 315x15
3 315x12

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 315x12

Dumbell Shrugs
1 100x12
2 110x10
3 125x10 drop to 75x10

Standing Barbell Curls:
1 95x12
2 105x10
3 115x8
Seated Dumbell Curls:
1 35x12
2 40x10
3 45x8

Preacher Curl Machine x2 sets

Notes: Fantastic workout. I had to flip my workout and rest days a bit this week but I still plan to hit Legs and another bodypart this weekend!

Keep Lifting!

 

[Lando33]

Sunday workout 1/20/08

Sipped on 8 scoops of Refreshing Apple Xtend, 1 scoop Primal EAA & 2 scoops Beta Alanine during this workout.

Quads and Hams

Quads:
Barbell Squats
warm-up set 135x15
1 225x15
2 315x12
3 405x10
4 465x5 - tied personal record!

Hack Squats
1 180x15
2 270x12
3 360x10

Leg Press Machine
1 540x15
2 720x12
3 810x8

Leg Extentions supersetted with Lying Leg Curls
1 80x20 supersetted with 90x15
2 100x15 supersetted with 110x12
3 120x12 supersetted with 130x10
4 150x8 supersetted with 130x8

Stiff Legged Deadlifts
1 185x12
2 185x12
3 185x12

Calves:
Smith Machine Calf Raises x 3 sets
Seated Calf Raise x 3sets

Current Weight: 198lbs (weighed first thing in the AM)

 

[Lando33]

Last night's workout: 1/21/08

Quads, Hams & Calves
Barbell Squats
warm-up set 135x20
1 225x20
2 275x17
3 315x15
4 315x15
Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15
4 185x15
Seated Leg Extentions
1 80x20
2 100x15
3 120x12
Seated Leg Curls
1 100x20
2 110x15
3 130x12
Standing Calf Raises on Smith Machine
1 225x20
2 275x15
3 315x12
Seated Calf Raises
1 90x20
2 135x15
3 180x12


Cardio - done post-workout for 35 minutes on Treadmill and then another 20 minutes of dog walking in the park.

Notes: This workout was rep-for-rep, pound-for-pound the same as my Leg hupertrophy day last week. Thanks to the good Dr. King, I had the day off and I was able to get into the gym around noon. All in all, I had a good workout day and I am really starting to recover from the cold that BLASTED me late last week. My throat is less sore and all i am left with now is some delicious mucus and a weak cough.

I am really looking forward to my carb meal 2nite!

Current Weight: 197lbs - weighed first thing in the AM

------------------------------------------------

On tap for 2nite:

Chest, Tris and Shoulders

 

[Lando33]

last night's workout: 1/22/08

Last night's workout:

Chest, Shoulders and Triceps

exercises done in this order:
Chest:

Incline Barbell
warm-up 135x15
1 185x13
2 225x12
3 265x10
4 275x8

Flat Bench Barbell
1 225x14
2 275x12
3 315x10

Incline Dumbell Flyes
1 40x12
2 45x12
3 50x10

Dips - full range of motion
1 BWx15
2 BWx15

Shoulders:
Seated Barbell Press
1 115x15
2 135x12
3 155x10

Bent Over Dumbell Raises
1 50x12
2 50x12
3 55x10

Standing Dumbell Lateral Raise
1 30x12
2 35x10
3 35x10

Triceps:
Smith Machine Close Grip Bench Press - straight sets
1 175x12
2 175x12
3 175x12

Flat Bench Skull Crushers w/EZ-bar (25lb bar)
1 75x12
2 95x10
3 105x8

Standing Rope Pressdowns
1 60x15
2 65x12
3 70x10

Notes: Anothing great workout in the books 2nite. I am really starting to feel strong on all of these exercises and the combo of doing some many body parts on one day is becoming routine - which is a good thing.

Cardio - 30 minutes post-workout LI on treadmill

----------------------

1/23/08 - Travel Day

---------------------------------------------------------------

1/24/08 - Back, Biceps and Traps!

 

[Lando33]

1/24/08 - Back, Traps & Biceps

Back:
Wide-Grip Pull-ups
warm-up BWx15
1 BWx12
2 BW+25x10
3 BW+25x10

Close-Grip Cable Rows
1 170x15
2 190x12
3 210x10

Hammer Strength Rows:
1 3 plates per side x12
2 3.5 plates per sidex10
3 4 plates per side x6

Deadlifts
1 225x15
2 315x15
3 315x12

Traps:
Front Barbell Shrugs
1 225x15
2 315x12
3 315x12

Rear Barbell Shrugs
1 225x15
2 315x12
3 405x12

Standing Barbell Curls:
1 95x12
2 105x10
3 115x8
Seated Dumbell Curls:
1 35x12
2 40x10
3 45x8

Preacher Curl Machine x2 sets

Weight: 195 lbs

 

[Lando33]

1/25/08 - Quads, Hams & Calves

Barbell Squats
warm-up set 135x20
1 225x10
2 315x12
3 405x8

Leg Press
1 540x20
2 720x15
3 810x12

Seated Leg Extentions
1 120x12
2 150x10
3 160x8

Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15

Seated Leg Curls
1 100x20
2 110x15
3 130x12

Standing Calf Raises on Smith Machine
1 225x20
2 275x15
3 315x12
Seated Calf Raises
1 90x20
2 135x15
3 180x12

Notes: I am feeling great rounding out my third week of the Cut Diet. My energy levels are holding steady and my weight is slowly starting to dip.

Starting weight: 202
Current Weight: 195

 

[Lando33]

1/26/08 - OFF

1/27/08

Shoulders, Biceps and Triceps:

Shoulders
Seated Shoulder Press x 3 sets
Dumbell Lateral Raise supersetted with Bent-Over Raises x 3 sets
Cable Front Raises x 3 sets

Biceps and Triceps supersets
1 Standing Barbell Curls supersetted with Lying Skull Crushers
2 Prone Incline Barbell Curls supersetted with V-Bar Cable Pressdowns x 3 sets
3 Preacher Curl Machine supersetted with Seated Incline Tricep Extention Machine x 3 sets

Cardio - 35 total minutes post-workout (5 on stepmill and 30 on treadmill)

 

[Lando33]

1/28/08 - AM Cardio - 40 minutes of treadmill

----------------------------------------------

1/29/08 - PM Workout -

Pre-workout - Nitrocharge (1 scoop) + Vasoxplode (2 scoops_

Sipped on Xtend, Beta Alanine, and Primal EAA

Chest and Calves -

Chest done in rollin on 30's style!

http://www.bodybuilding.com/fun/lobliner35.htm

Flat Bench Barbell -
warm-up - 135x15
1 225x15
2 275x12
3 315x6
4 335x4

225 for 5 sets of 6 reps each

Incline Dumbell Press
1 80x15
2 90x12
3 100x8
4 110x6

Incline Dumbell Flye
1 40x12
2 45x10
3 50x10

Flat Bench Dumbell Flye
1 50x12
2 55x10
3 60x10

Dips
1 BWx15 slow reps
2 BWx15 slow reps

Calves
Standing Calf Raise on Smith Machine 3 setsx20 reps each set
Seated Calf Raise - 3x20 reps on each set w/2 second hold at peak


Current Suppliments:

Current Supplements:

Scivation Xtend - Megadose - Apple Is amazing!!!
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 3500

check out www.scivationbooks.com for more info!

Current Weight: 195 lbs

 

[Lando33]

Last night's workout:

1/30/08

Quads & Hams

Barbell Squats
warm-up set 135x20
1 225x15
2 315x10
3 405x8
4 455x5 ----> 315x8 ---> 225x10 ---> 135x18
Hack Squats
1 180x20
2 270x15
3 360x12
4 450x8 ---> 180x12
Seated Leg Extentions
1 100x15
2 130x12
3 150x10
Seated Leg Curls
1 100x20
2 110x15
3 130x12
Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15
4 185x15

Notes: Was another good leg workout last night. I am entering the end of the 3rd week of the Cut Diet and I am feeling as strong as ever. I am confident

Current Suppliments:

Scivation Xtend - Megadose
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 3500

check out www.scivationbooks.com for more info!

 

[Lando33]

Last night's workout:

2/1/08

Back and Traps

Barbell Deadlifts
warm-up - 135x15
1 225x15
2 315x12
3 365x10
4 405x6

Barbell Rows
1 135x15
2 185x12
3 225x10

Weighted Pull-ups
1 BW+25x12
2 BW+25x10
3 BW+25x8

Hammer Strength Low Rows
1 180x15
2 270x12
3 320x10
4 180x15 w/2 sec. hold @ peak

Seated Pulldowns
1 160xtill failure (can't recall the number of reps!)
2 160xtill failure (can't recall the number of reps!)
3 180xtill failure (can't recall the number of reps!)

Behind the Neck Pulldowns
Lightweight for 2 sets

Notes: What a freakin workout! My deadlifts were not as strong as they have been in the past couple of weeks. I really expected them to be a little bit stronger since I had placed them at the end of my workouts but I really concentrated hard on feeling the contractions during this back-only workout and boy did it pay off. I was taxed by the end and I was really sore the next day - I would say MISSION ACCOMPLISHED!!!

Current Suppliments:

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 195 lbs
__________________

 

[Lando33]

Last night's workout:

2/2/08

Arms - Biceps, Triceps & Forearms

Biceps:
Barbell Curls
warm-up - 65x12
1 85x12
2 95x10
3 115x8

Preacher Curl Machine
1 Using 45lbs plate in middle positionx12 slow-reps
2 Using 45lbs plate in middle positionx12 slow-reps
3 Using 55lbs in middle positionx10 slow-reps

Highly reccomended!!!!
Pull-ups - palms facing you, concentration on the biceps
1 BWx12
2 BWx12
3 BWx10
supersetted with Incline Dumbell Curls
1 30x10
2 30x10
3 35x8

Triceps

Decline Skull Crushers w/25lb EZ-Bar
1 75x12
2 95x10
3 115x10

Cable Pressdowns
1 70x12
2 80x10
3 90x8 plus 2 forced reps

Highly reccomended!!!!
Weighted Bench Dips
1 BW+45x15
2 BW+65x12
3 BW+85x10
supersetted with Standing Cable Overhead Rope Extentions
1 90x12
2 100x10
3 100x8

Forearms: Barbell Wrist Curls x3 sets
Standing Barbell Reverse Curls x3sets

Notes: I have fortunate enough to get the chance to lift with my younger brother, who is among the best training partners I know. I trained with him for many years but because of the way our schedules are now, we rarely training together. There is always a great engery when we train and there are always a bunch of laughs invovled as well.

Current Suppliments:

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs

 

[Lando33]

Last night's workout:

2/5/08

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

Shoulders, Traps and Calves

Shoulders:

Seated Shoulder Press
Warm-up: 95x15
1 135x12
2 185x10
3 205x6
4 135x15

Seated Dumbbell Shoulder Press
1 70x15
2 85x12
3 90x10

Seated Dumbbell Lateral
1 30x12
2 35x10
3 35x10

Wide-grip Barbell Upright Rows ? straight sets
1 95x12
2 95x12
3 95x12

Dumbbell Bent-over Lateral Raises
1 40x15
2 50x12
3 60x10

Traps

Dumbbell Shrugs x 3 sets
Rear Barbell Shrugs x 3 sets

Calves

Angled Calf Machine x 3 sets
Seated Calves x 3 sets



Notes: Had a pretty sick workout last night. I think another goal of my ?off-season? would be to step up my seated military press. I would really like to increase the weights and I think that would be a major concentraition of mine over the next couple of months. Even though I am dieting and taking in a slightly decreased amount of calories, I think I could still make some strides in that area.


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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs

 

[Lando33]

Last night's workout:

2/5/08

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

Quads & Hams

Quads

Barbell Squats
Warm-up set 135x15
1 225x12
2 315x10
3 405x8
4 455x6
5 225x12 ---- Pause Squats!!!

Hack Squats
1 180x15
2 270x12
3 360x10
4 450x8

Leg Press
1 630x17
2 720x15
3 810x12

Seated Leg Extensions
1 110x15
2 130x12
3 140x10 drop to 70x10

Hams

Lying Leg Curls
1 90x15
2 110x12
3 130x8 drop to 70x12
4 70x12 feet together
5 90x10 feet together

Seated Leg Curls
1 100x15
2 120x12
3 130x10

Notes: It?s days like this where I truly wish that my gym was not down 3 flights of stairs. There were definitely some moments where I considered doing a little bit less, but then I dug down and blasted the weights even harder. Great workout!

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs

I snapped some pics this morning after my morning cardio. Sorry for the poor angles and lighting but I took em in a bit of a rush. Next time, I?ll try to get the wheels in the shots!

I am happy with my current progress and I still have about 10 more weeks of running the Cut Diet before I hop on the CHA Diet to start gaining some lean mass.

 

[Lando33]

Last night's workout:

2/7/08

PM Cardio - 37 minutes on treadmill
Sipped on 6 scoops of Xtend before and during cardio.

Chest & Triceps

Chest

Incline Barbell
warm-up 135x15
1 225x12
2 275x10
3 275x8
4 285x6 drop to 225x6 drop to 135x10 rest-pause style!

Flat Bench Dumbell Press
1 100x12
2 110x10
3 120x8
4 120x8 including 2 forced reps

Flat Bench Dumbell Flyes
1 40x12
2 50x10
3 60x8

Cable Cross Overs
1 50x15
2 60x12
3 65x10
4 50x15

Low Cable Cross Overs
1 30x15
2 30x15

Triceps

Standing Cable Pressdown x 3 sets
Standing V-bar Pressdown x 3 sets
Seated Dumbell Behind The Neck Press x 3 sets

Notes: By the time I rolled around to my second set of triceps, they were already pumped. I was on the verge of heading for the door without doing cardio but that little voice named DESIRE creeped in and I hit the treadmill with a vengance.

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs

 

[Lando33]

Last night's workout:

2/8/08

AM Cardio - 37 Minutes of LI cardio on treadmill

Back

Barbell Deadlifts
warm-up - 135x15
1 225x15
2 315x12
3 365x10
4 405x6
5 315x8

Wide-grip handle Pulldowns
1 160x12
2 180x10
3 200x8
4 200x6

Dumbell Rows supersetted with Close-grip Cable Rows
1 100x12 -- 130x15
2 100x10 -- 150x12
3 100x10 -- 160x10

Seated Pulldowns
1 160xtill failure
2 160xtill failure
3 180xtill failure

Behind the Neck Pulldowns
Lightweight for 2 sets

Notes: I ran my back workout very similar to last week's. The deadlifts lelt great but I am thinking of doing them on a seperate day next week, just to really give them my all.

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/10/08

Post-Workout Cardio - 37 Minutes of LI cardio on treadmill

Biceps, Forearms, Calves, Abs & Cardio

Biceps

Barbell Curls
warm-up - barx12
1 95x10
2 115x8
3 125x6
4 85x10

Preacher Curl (25lb Bar)
1 75x12
2 95x10
3 105x8
4 75x10

Seated Dumbell Curls
1 30x10
2 35x8
3 35x8

2-arm High Cable Curls
1 35x15
2 45x12
3 55x10
4 55x8

Calves
Standing Calf Raises on Smith Machine - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set
Seated Calf raise - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set

Forearms
Behind the back barbell wrist curls x 3 sets
Reverse Preacher Curls supersetted with standing wrist curls x 3 sets

Abs
Hanging Leg Rasies
Crunches on swiss ball
Cable Rope Crunches

Notes: Today was a mix of smaller bodyparts. It was a nice sunday workout and I am psyched for the week ahead of me!!!

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/11/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Shoulders & Traps

Standing Dumbell Laterals
warm-up 20x15
1 30x12
2 35x10
3 40x8
4 40x6

Rear Delt Raises
1 40x12
2 50x10
3 60x8
4 60x6

Seated Military Press
1 135x12
2 155x10
3 185x8
4 185x6

Barbell Clean & Press
1 95x12
2 115x10
3 115x8

Wide-grip upright row
1 95x15
2 95x15
3 115x8

Traps

Hammer Strength Shrugs
1 180x15
2 270x12
3 360x10

Dumbbell Shrugs
1 135x12
2 135x12
3 135x12 drop to 65x10

Notes: I changed things up a bit from last week and I did my lateral work before the pressing movements. This was a really nice change and I think I will continue to hit shoulders this way for another couple of weeks.

On a seperate note, I am really psyched to go out to the Arnold Classic in a couple of weeks. Not only will this be my first Arnold (which is awesome on its own), I will get the chance to finally meet up with a ton of people I only know through the boards. I hope these next couple of week fly by.

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/12/08

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

Quads and Hams

Smith Machine Squats
warm-up 135x15
1 225x15
2 275x12
3 315x10
4 315x10
super sets of wide stance squats with narrow stance
1 225x10
2 225x10

Leg Press Quads Flex sets - supersetted with Sissy Squats on Hack Squat Machine
------the only way I can explain the Leg Press Quad Flex sets is I saw a video on bb.com probably about a year ago where Milos Sarcev took a bunch of bodybuilders and ran them through a Leg training day. He included this superset which consisted of this Leg Press movement. It consisted of using a light weight and just flexing your quads to move the weight up. These reps are done at a 5-count on the way up and another 5 on the way down. They are a killer on their own but in conjunction with the sisy squats on the hack squat machine - they are awesome!!!

This was done for 3 sets of 15 reps each!!!

Seated Leg Extentions x 3 sets

Hams

Stiff Legged Deadlifts x 3 sets
Lying Leg Curls x 3 sets


Notes: I turned what was going to be a mediocre leg day into something a whole lot better. There was a ton of people waiting for the two barbell racks so I had to wait to squat, even after walking to warm-up on the treadmill. I had almost forgotten about these supersets and I'm glad I employed them yesterday afternoon.

All that leg training made my carb meal last night very well deserved!

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/13/08 - OFF
2/14/08

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

v-day workout!!! Chest and Triceps

Chest
Flat Bench Barbell
warm-up 135x15
1 225x12
2 275x10
3 315x6
4 315x8 (2 forced reps)

5 sets @ 225x6 -----------------> You betta believe I was Rollin' on 30's baby!

Incline Chest Machine
1 140x15
2 180x12
3 270x6
4 270x4 drop to 140x12

Incline Dumbell Flyes
1 40x12
2 40x12
3 45x10

Standing Cable Crossovers
1 45x15
2 50x12
3 55x12
4 60x10

Dumbell Pull-overs
1 75x12
2 80x10
3 85x10

Triceps:
V-bar Cable Pressdown
1 80x12
2 90x10
3 100x8

Tri-set:
Dips - Standing Overhead Rope Cable Extention - 1-arm Cable Pressdowns
done for 3 sets

Reverse Grip Pressdowns x 4 sets

Notes: Well, it is safe to say that the Cut Diet is in full effect. Things are going very well. My strength has stayed the same or actually increased over the last 5 weeks and my weight is hovering around 194 lbs. One thing i have learned with this Diet in particular is not to rely on the scale as a means for tracking weight loss. The mirror is always the best judge. I am starting to see forearm and biceps veins during my workout that I have not seen in a couple of months during my bulk.

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/15/08

AM Cardio - 37 Minutes of LI cardio on treadmill

Back

Weighted Pull-ups
BWx15
1 25x12
2 45x10
3 BWx12

Barbell Deadlifts
warm-up - 135x15
1 225x15 super setted with close- grip rows 160x12
2 315x12 super setted with close- grip rows 180x10
3 405x8 super setted with close- grip rows 200x8
4 455x1
5 315x8
6 315x8

Wide-grip handle seated rows
1 160x12
2 180x10
3 200x8

Hammer Strength Low Rows
1 2 plates x15
2 3 plates x12
3 3 plates x 12

Seated Pulldowns
1 160xtill failure
2 180xtill failure
3 180xtill failure

Behind the Neck Pulldowns
Lightweight for 2 sets

Biceps
Barbell Curls x 3 sets
Seated Alternate Dumbell Curls x 3 sets

Notes: Awesome back workout last night. The deads felt great and I was even close to hitting a personal record. Maybe, I'll go for it nextime.


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 3500

check out www.scivationbooks.com for more info!

Current Weight: 194 lbs
__________________

 

[Lando33]

2/16/08 - Cardio & Abs - 35 Minutes on treadmill

2/17/08 - OFF

2/18/08 - AM Cardio - 35 minutes on treadmill with 8 scoops of Xtend (lemonade flavor) in my cup

On tap for 2nite - Shoulders and Traps!!!

 

[Lando33]

Last night's workout:

2/18/08

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

Shoulders & Traps

Shoulders
Standing Dumbell Lateral Raises
warm-up 20x15
1 35x12
2 40x10
3 40x10
4 45x6

Prone Incline Rear Delt Dumbell Raises
1 30x12
2 35x10
3 40x10
4 40x8

Smith Machine Shoulder Press
1 135x20
2 185x12
3 225x8
4 225x8 drop to 185x10

Shoulder Press Machine
1 140x12
2 160x10
3 180x8
4 200x6 drop to 140x8

Barbell Upright Row Superset (wide-grip to narrow grip) x 4 sets

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 365x10
4 405x8
5 225x10 (5 second hold at peak + 5 second hold on stretch)

Notes: Had a great workout last night with shoulders. I was able to generate a very good level on intensity. I am dropping from the 3500 calorie cut diet plan to the 3000 calorie plan in order to shed some additional fat. Cardio is being done 4-5 days a week and I think i am going to make sure I get in 5 good sessions per week.

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: 194 lbs
__________________

 

[Lando33]

Last night's workout:

2/19/08

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

Quads and Hams
Quads:

Barbell Squats
warm-up #1 135x12
warm-up #2 135x12
1 225x15
2 315x12
3 405x8
4 405x8 drop to 315x8 drop to 225x10

Leg Press
1 540x15
2 630x12
3 720x10
4 720x10
5 810x10 (plus 2 forced reps)
6 810x10 (plus 2 forced reps)

Leg Extention
1 90x12
2 110x10
3 130x8
4 70x15

Hams:
Standing Leg Curl Machine x 4 sets
Seated Leg Curl Machine x 4 sets

Notes: After what had been a modified leg routine last week, I was back in the full swing of things last night. My legs felt strong and I had a CRAZY pump by the end of my first exercise. I took a little more time in between sets than I normally do but it was well worth it. I used that extra time to sip some Xtend and regroup so I could throw everything I had into the next set.

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 3500

check out www.scivationbooks.com for more info!

Current Weight: 193 lbs
__________________

 

[Lando33]

Last night's workout:

2/20/08 - OFF

2/21/08

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

Chest & Triceps
Chest:

Barbell Incline Bench Press
warm-up 135x12
1 225x12
2 245x10
3 275x8
Rollin on 30's - 5 sets of 225x6

Dumbell Flat Bench Press
1 100x10
2 115x8
3 115x8
4 120x6

Flat Bench Dumbell Flyes
1 50x12
2 60x10
3 70x10

Cable Cross Overs
1 50x12
2 60x10
3 70x10

Dips
1 BW+45x10
2 BW+70x8
3 BWx12

Triceps
Smith Machine Close-Grip Bench
1 135x12
2 225x8
3 225x8
4 225x6

V-Bar Pressdown
1 80x12
2 100x10
3 120x8

Seated Dumbell Overhead Press
1 80x12
2 90x10
3 100x10

1-arm Standing Dumbell Extentions
1 25x10
2 30x10

Notes: Great workout 2nite. The Rollin' on 30's Incline Bench to start the workout was a great move. I had used the technique in the past on flat bench but I went ahead and applied it to incline bench and I was not disapointed.

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: 193 lbs
__________________

 

[Lando33]

Last night's workout:

2/22/08 - Took the day off b/c of the snow in the Northeast. Work was cancelled so I spent the day in!
2/23/08 - Back To Business!
Back and Biceps


Post-Workout Cardio: 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Back:

Barbell Deadlift
warm-up 135x12
1 225x12
2 315x8
3 405x6
4 455x1
5 315x8
6 315x6

Close Grip Rows
1 170x12
2 190x10
3 210x8

Wide-grip Pullups
1 BWx12
2 BW+25x8
3 BW+45x6
4 BWx10

T-bar Row supersetted with 1-arm rows on seated cable machine x 4 sets

Seated Pulldowns
1 160x10
2 180x8
3 200x6 drop to 140x8

Machine Pullovers x 3 sets

Biceps
Seated Alternate DB Curls
1 30x10
2 35x8
3 40x6

Standing Preacher Curls w/ EZ bar x 3 sets

Standing Bicep Curl
1 85x4 (wide-grip) then 85x4 (close-grip)
2 85x4 (wide-grip) then 85x4 (close-grip)
3 85x4 (wide-grip) then 85x4 (close-grip)

Notes: The snow day was a bit unexpected on Friday but i was back in the gym on Saturday and I did not miss a beat. I have come to the realization that my biceps need a lot of work and as a result, I am going to start hitting them seperate from my back.

I am heading out to the Arnold is a few days and it will be my first time! I am so psyched to get the chance to meet everyone from Scivation and hopefully get the chance to train with my peeps as well!

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: 193 lbs
__________________

 

[Lando33]

Last night's workout:

2/25/08

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

Shoulders, Traps & Calves

Standing DB Lateral Raises
warm - up 10x15
1 30x12
2 35x10
3 35x10
4 40x6

Standing Lateral Raise Machine
1 40x12
2 50x10
3 50x10

Seated DB Press
1 70x12
2 80x10
3 95x6

Seated Shoulder Press Machine
1 140x12
2 outside grip - 140x8 then inside grip 90x8
3 outside grip - 140x8 then inside grip 90x8

Reverse Pec Deck
1 110x15
2 130x12
3 150x10
4 150x8

Traps

Behind The Back Barbell shrugs - slow reps
1 225x15
2 315x12
3 405x12

Dumbell Shrugs
1 125x15
2 135x12
3 150x10
4 150x10

Calves
Seated Calf Raise x 5 sets
Smith Machine Standing Calf Raise x 3 sets

Notes: Got a great workout in 2nite. My shoulders are completely taxed and I had great energy today. My arms are starting to look more vascular by the week and things will continue to improve as I gett deeper into my dieting phase.

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: 193 lbs
__________________

 

[Lando33]

Last night's workout:

2/26/08

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

Quads & Hams

Quads:
Barbell Squat
Warm-up 135x12
1 225x12
2 315x10
3 405x8
4 475x3 ***PERSONAL RECORD***
5 225X21

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

Seated Leg Extentions
1 80x15
2 90x12
3 100x10
4 110x10
5 120x8

Hamstrings

Stiff-Legged Deadlifts
1 255x12
2 255x12
3 255x12
4 255x12

Lying Leg Curls
1 80x15
2 100x12
3 120x10
4 60x21 (7-7-7)


Notes: I felt great comming into last night's workout and I was psyched to get things going early on. I had in mind that I might try for a person record on Squats and after feeling okay on 405, I decided to go for it. After racking the bar, I was really happy about what I had just pulled off.

I am really starting to fell the Cut Diet kick in. I have fantastic energy and I am hitting personal records while taking in reduced calories. I will need to go shopping later to prep for my road trip out to the Arnold this weekend.

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: 193 lbs
__________________

 

[Lando33]

Last night's workout:

2/27/08

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

Chest & Triceps
Chest:

Incline Barbell Bench
warm-up - 135x12
1 225x12
2 245x10
3 275x8
4 185x12

Flat Bench Dumbell Press
1 100x10
2 110x8
3 120x8
4 70x15

Dumbell Flye
1 50x12
2 60x10
3 60x10

Incline Bench Machine supersetted with pec deck x 3 sets

Triceps
V-Bar Pressdown x 3 sets
Straight Bar Pressdown x 3 sets
Rope Pressdown x 4 sets

Notes: I am so psyched for this weekend!

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: 192 lbs
__________________

 

[Lando33]

I am back after an incredible weekend of fun, food, friends and kick a$$ workouts at the 2008 Arnold Classic. i will try to collect my thoughts and post them later on but here are a few pics for now....

 

[Lando33]

Arnold Classic Weekend Workout

2/28/08 - OFF (packed up my stuff and got to bed early!!!
2/29/08 - Left NY @ 3:30am for the big 10 hour drive to the Arnold Classic

Got in a Shoulders and Arms session with fellow Team Scivation members Bill (billfinkbiner) & Ron (AsianDisaster) @ Metro Fitness starting at 11:30pm!!!

Shoulders and Arms

Shoulders:
Seated Smtih Machine Press
Dumbell Lateral Raises

Reverse Flyes on Pec Deck

Barbell Front Raises

Arms - Bi & Tri Superset
Barbell Curl w/Close Grip Bench
DB Curl w/Weighted Dips

Notes: After a 10 hour drive, putting together countless bags at the ****.com booth @ the Arnold Classic expo, I was spent. But when the Team said that they were going to head over to train.....I knew I could not miss the chance. It was an awesome workout that even when we finished it, we will had the energy to do a 4 man posedown! There was such a good energy between the three of us. I could not imagine what it would be to train with these guys on a regular basis!

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: 192 lbs

 

[Lando33]

Arnold Classic Weekend Workout

3/1/08 ? After working a full day at the Expo booth at the Arnold and a chance meeting Arnie himself:

The Team decided to attempt to get in another late-night workout. We did not have any luck in securing a location since many gyms in that area were open 24 hours during the week and not on the weekends.

3/2/08

Got in a Chest and Abs session with fellow Team Scivation member Ron (AsianDisaster) @ Lifestyle Family Fitness first thing in the morning.


Chest & Abs
Chest:
Barbell Flat Bench
Hammer Strength Incline Bench
Incline DB Flyes
Cable Crossovers
DB Pullover ? AsianDisaster-STYLE

Abs:
Hanging Leg Raises


Notes: I left all of whatever energy I had in the gym after that workout. I must have gotten less than 10 hours of sleep in 3 nights but I would do it again in a heartbeat. The people I got to meet and train with are the real deal. Team Scivation is a force, no doubt about it. This is just the beginning of the heights we will all achieve in the coming years.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge ? more scoops than one human should consume in a given day!
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: 192 lbs