The Journey of BB2K....

01/14/2008

Finally got my lazt ars in the gym. I had some type of a flu bug and couldnt workout, when i tried my strength was zapped fast. I felt damn good today and had a decent "welcome back" workout.

LEGS

Leg Ext. Warm up
3 x 10 105lbs

Seated leg curl Warm up
3 x 10 90lbs

Leg Press 6 sets of 10
585lbs 675lbs, 765lbs, 985lbs, 985lbs, 985lbs... legs felt like jello!

Hack Squats 4 sets of 8
225lbs, 315lbs, 405lbs, 495lbs

1 leg press 2 sets of 20
135lbs, 225lbs

CALVES
Standing Calf Raise 4 x 10
300lbs each set

Abs and 30min of cardio

Pre workout drink 2 scoops BLAST! + 2 scoops NO2 Berry Flavor
Workout Drink 8 scoop APPLE Xtend + 1 scoop EAA

DIET
Meal 1
7 egg whites
1 whole egg
2 oz Top Sirloin
1 cup spinach
12 almonds
6.5 oz PEELED ruby red grapefruit

Meal 2
4 oz Top Sirloin
4oz shrimp
steamed asparagus
18 almonds

Meal 3
8 oz top sirloin
1 cup green beans
2 tbls peanut butter


Meal 4
6oz hamburger
1 cup green beans
18 almonds
6.5 oz PEELED ruby red grapefruit

Meal 5
6oz hamburger
1 cup green beans
18 almonds


Awesome day. My workout has changed big time, gotta focus more on my legs so I will be hitting them 3 days a week. Mon, Wed and Fri. light arms on Tuesday and Thursday. Abs and Cardio everyday.
 
01/15/2008

Did light arms today. Kept it rather simple. Diet was on 100% and I felt so enegetic!

TRICEPS

Dips 4 x 10
BW only

Press Downs 3 x 10
190lbs each set

Rev Grip press downs 4 x 10
100lbs each set

Lying DB skull crushers 3 x 8
30lbs each set

BICEPS

1 arm DB preacher curl 3 x 8
30lbs each set

Incline DB hammer curl 3 x 8
35lbs each set

Cable double bicep curls 4 x 10
30lbs, 40lbs, 50lbs, 60lbs

Cardio was 20 min...( had a client show up early )

Pre Workout drink 2 scoops NO2 + 2 scoops Xtend
Workout drink 8 scoops Xtend + 1 Scoop EAA.

DIET

Meal 1
7 egg whites
1 whole egg
2 oz Top Sirloin
1 cup spinach
12 almonds
6.5 oz PEELED ruby red grapefruit

Meal 2
4 oz Top Sirloin
4oz shrimp
steamed asparagus
18 almonds

Meal 3
8 oz top sirloin
1 cup green beans
2 tbls peanut butter


Meal 4
6oz top sirloin
1 cup green beans
18 almonds
6.5 oz PEELED ruby red grapefruit

Meal 5
6oz top sirloin
1 cup green beans
18 almonds

Meal 6
6oz top sirloin
1 cup green beans
 
01/16/2008

Posting early today, tonight is family night and we are headed out for the movies later. I have 1 more client at 4pm and I am done for the day! sweet!

Today was leg day, nothing heavy, saving that for Friday.

LEGS

Leg ext 3 x 10 warm up with 100lbs

1 leg press on the "THIGHANATOR" 4 x 10 each leg
45lbs, 60lbs, 75lbs, 90lbs

Weighted lunges 3 sets.. walked across the gym and back each time
30lbs, 40lbs, 50lbs

Leg curls on hyper ext. machine super set with lying leg curl 4 x 8
lying leg curl..40lbs, 50lbs, 60lbs


Cardio was 20 min on treadclimber

Diet is same as yesturday. on meal 4 right now.

Pre work out drink... missed this.
During workout drink.. 8 scoops Apple Xtend + 1 scoop EAA
 
Hey bro I didn't know you were on AM. What up!

You said you lift with Hola? Thats crazy man, next time you see him ask him where the hell he went? He was PAL's BB rep for a while and completely disappeared off the face of the earth.
 
bLacKjAck. said:
Hey bro I didn't know you were on AM. What up!

You said you lift with Hola? Thats crazy man, next time you see him ask him where the hell he went? He was PAL's BB rep for a while and completely disappeared off the face of the earth.
Click to expand...

He works at 24hr fitness with me, well at another location. we hit legs together once and a while. great guy. not sure what happened with the rep thing, he mentioned he use to be but i didnt go into details.
 
01/17/2008

Light bicep and tricep today, I wasnt really in the mood today at all. No training partner, bad day at work and just couldnt get the motor running.


TRICEPS

Press downs 4 x 10
190lbs each set

Rev Grip press downs 4 x 10
100lbs each set

Skull crushers 3 x 10
80lbs, 90lbs, 100lbs

1 arm DB overhead ext 3 x 8
30lbs each set

BICEPS

EZ bar bicep curl 3 x 8
80lbs, 90lbs, 100lbs

Rope hammer curls 3 x 8
50lbs each set


Pre workout drink 2 scoops NO2
Work out drink 8 scoops Xtend + 1 scoop EAA

Cardio 10min...( really wasnt int he mood at al for this )

Sorry for a shotty workout, it will get better, just a bad day is all.

Diet was 100% today... one thing that went well today. lol
 
01/21/2008

I finally got some time in today to train chest. My schedule is getting fuller and fuller and i barely have time to eat let alone train. But i got to make time somehow.


CHEST

Incln smith press 4 x 8
225lbs, 245lbs, 265lbs, 275lbs

Flat DB press 4 x 10
100lbs each set

Cable fly 4 x 10
30lbs, 40lbs, 50lbs, 60lbs

Pre workout drink NO2 + 2 scoops Xtend
During workout 8 scoops Xtend + 1 scoop EAA

Diet is way off today, it is now 330pm and I have only been able to eat 3 times so far. I have a 4, 5,6 and 7 o'clock client so i will get what i can in, most likely muscle milk.
 
01/22/2008

Busy day, wow. Spent 12 hours at work today, a lot of clients and a lot of moving around. I am still trying to get my food in, it has been very difficult... normal this time of year with all the new years people joining.


BICEPS

Cable curls 4 x 8
70lbs, 80lbs, 90lbs, 100lbs

1 arm DB preacher curls 3 x 8
35lbs each set

DB hammer curls 3 x 8
30lbs, 35lbs, 45lbs

TRICEPS

Weighted dips 3 x 10
BW+45lbs

Seated DB overhead EXT. 4 x 8
90lbs, 100lbs, 110lbs, 130lbs...new PR!!

Rope press downs 4 x 10
60lbs, 70lbs, 80lbs, 90lbs

Rev grip press downs 4 x 10
50lbs, 60lbs, 70lbs, 70lbs

No pre workout drink, i was pressed for time.
During workout drink 8 scoops Xtend + 1 scoop EAA

I passed out a few samples of Vasochrage to my fellow trainers, clients and friends today. I will get their feed back in a day or two. I know they are going to love it, this stuff is awesome. Diet will be on track soon. I weighed in at 203lbs today, a drop from 210lbs 2 weeks ago. My bodyfat was checked and I am 10.9%.... Damn. I want to keep it 10% or lower. Cardio will begin soon, i have to get a bit of fat off.

I took a pic tonight, keep in mind i just ate and drank a lot of water.
Invalid Link Removed
 
01/23/2008

Wow, now today was a killer workout, best yet. Today was back and traps and I felt very strong and energetic so I took advantage of it!


BACK

Pull ups 3 x 8-10
BW all sets

Rack pulls 4 x 8
315lbs, 405lbs, 495lbs(new PR!!) and 585lbs x 2(new PR!!)

Pull downs 4 x 8
160lbs, 180lbs, 200lbs, 220lbs

Rope Pulls low 4 x 8
100lbs, 110lbs, 120lbs, 130lbs

Rope pulls high 4 x 8
130lbs each set

TRAPS

DB "BB2K" shrugs 4 x 20
35lbs, 40lbs, 45lbs, 50lbs

Pre workout drink was missed do to time
Workout drink 8 scoops Xtend + 1 scoop EAA

Diet wasnt to bad today, I got a whopping 4 meals in and a few protein bars while I trained my clients.

My back was fried, i felt so pumped and ready for more. I am sure it will be sore as hell tomorrow.
 
01/24/2008

Posting early today. My wife is sick and I am feeling poorly myself. Cant seem to shake that dang flu bug. When you think its gone, it is right back!

Decent workout today though, felt weak and tired but pushed thru.


SHOULDERS

Seated dB press 4 x 8
60lbs, 65lbs, 70lbs, 80lbs

DB front raise 3 x 10
20lbs, 30lbs, 40lbs

DB side raise 3 x 10.. (done my "special" way)
15lbs, 20lbs, 25lbs

Rear delt fly 3 x 10
90lbs, 110lbs, 130lbs

Pre workout drink 2 scoops Vaso + 2 scoops Xtend
During workout 8 scoops Xtend + 1 scoop EAA

Cardio: 20min

Diet was poor today. My schedule at work is so fried. I put in a request today to change my availibilty a bit so I can have time to eat!

Other than this damn flu bug I am feeling strong, feeling a tad bloated so cardio will continue to increase as soon as i finally kick this flu bug.
 
01/28/2008

LEG DAY... why is leg day the most feared day? lol Its been a week since i trained them and boy they reminded me of that tonight. Kept the reps low but weight was up. Set a few new PR's to!

Warm Up...

Leg ext. 4 x 10
90lbs, 110lbs, 130lbs, 150lbs

Work sets

Leg Press 4 x 10
585lbs, 765lbs, 945lbs, 1125lbs..New PR!

Box Squats 4 x 6-8
315lbs 2 sets x 8, 405lbs 2 sets x 6
315lbs x 1 set of 10 reps. 225lbs x 1 set of 8 reps full squat.

1 leg ext 3 x 10
60lbs each set each leg

Pre-Workout drink: 2 scoops Berry flavor NO2
During workout drink: 8 scoops Apple Flavor Xtend + 1 scoop EAA

Cardio: wasnt done, long hard day and i was to tired.

Diet is getting better, things are slowing down a tad at work, soon I will be 100%.
 
01/29/2008

I was feeling rather weak today, tired and not much energy. I managed to get a decent arm workout in. Could have been a lot better though.


BICEPS/TRICEPS

Rope Cable curls 3 x 8
80lbs, 100lbs, 120lbs

Rope Cable press downs 3 x 8
100lbs, 120lbs, 140lbs

1 arm db overhead ext 3 x 8
30lbs, 35lbs, 40lbs

Seated Alt DB curl 3 x 8
35lbs, 40lbs, 50lbs

Rev Grip Press downs 4 x 10
130lbs, 140lbs, 150lbs, 160lbs

No pre workout drink
No workout drink
( there is a reason behind this)

Diet was not on par today. I am getting my scehdule together better and cleaning out the bad clients and making more time for me.
 
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