Shoulders-Triceps-4 day Split-Routine-C

Great Shoulder and Tricep workout. Focused on Muscles during each rep. Slowed the pace down a little to get that burn/pump. Really felt the Muscles performing.





Db Press
35-15
50-15
70-8
75-8,8,8

Upright Row Wide Grip
45-15
95-15
135-8,8,8

Bent over Row Rear delt
30-15
75-10,10,10

Bar ext. (French Curl)
50-15
90-10,10,10


Db Kb
25-12
50-12,12,12

1 arm Rope Press Down
20-15
25-15






Cardio- 30minutes steady state on Elliptical

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest/Bi's Routine C-Rotaion4

Good Chest and Bi workout tonight!!!



Flat Db Press
55-15
70-15
100-10,10,10,9

Slight Inc.Db press
70-15,15
100-9,8

In. Flye
40-15
60-10
65-10

Hammer Curl
30-15,15
55-7,7,7

Close Curl
40-15
70-10
80-10
90-9

 1 arm Cable curl
25-12
35-10

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Monday-Qauds-Calves

Hit 1000lbs on Leg press!! Knees to the Chest too!!!
Front Sqauts
95-12
135-12
225-8
275-6,6,6

Leg Ext.
175-15,15
350-10,10

Leg Press
280-15
650-10
850-10
1000-7

Walking Db Lunge
55's - 15,15

Standing Calve Raises on Smith Machine
225-30,25,25
185-25,25









Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Bi's - - Routine-C-Rotation- -2

Pulldowns to warm up for pull ups
85-15,15,15

Pull-ups-(BW)
15,15,15,15

Bent Over Row
135-15,15
225-6,6
185-10


Rope PullDown
85-15
160-10
165-10
170-10

Stiff Leg Bar
135-15,15
225-6,6

Db Curl on Decl. Bench
25-15,15
40-10,10

1 Leg Leg Curl
70-15
105-12




Cardio- 35minutes

Macros  (Cheat Meal with the parents,they sabotage me)
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Haven't had time to actually sit and blog last couple of days.Long freaking work days suck!! Only home time I have had has been food/supplement prep,4hrs of sleep and bathing.:/ But My Nutrition has been dead on and so have my workouts. It amazes me how fast supplements go though.Seems like I just re-uped and almost time again.Be nice if I could buy them by the 5 gallon buckets,Cheap!! HaHa!!

Flat Db Press
55-15
70-15
100-10,10,10,10

Slight Inc.Db press
70-15,15
100-5,10

In. Flye
40-15
60-10,10,10

Hammer Curl
30-15,15
50-6
55-6,7

Close Curl
40-15
70-10
80-10

 1 arm Cable curl
25-12
35-10

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Delts/Tri's Routine-C-Rotation-1

Had a great Shoulder and Tricep workout.Felt strong and energized. Also starting to feel knowledgable as people are starting to ask more and more questions. I think me and Training partner are starting to gain some attention and respect in the GYM as our physique and Strength changes are being noticed. Don't get me wrong,the physique is nowhere the size of the few steroid monsters in the gym but lb for lb the strength level is there and noticable.I know the competition is within yourself but it is nice to know where I came from and where I am at and where I stand. Feeling Good!!!





Db Press
30-15
40-15
70-8
80-8,6,5

Upright Row Wide Grip
45-15
95-15
135-8,8,7

Bent over Row Rear delt
30-15
60-10
70-10,10

Bar ext. (French Curl)
40-12
60-12
70-10
80-10

Db Kb
25-12
40-12
50-12

1 arm Rope Press Down
25-15
35-15






Cardio- 30minutes steady state on Elliptical

Macros 
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Good gym Time. Felt strong today. Added sets because I haven't done some of these in a while and didn't know my strength level for them. Lots of energy today.It is amazing what SLEEP does for the BODY!!! Also was told Saturday Night at Dance recital that I look good LEAN and look TEN years younger!!! Now thats MOTIVATION for me!!!! :))


Pulldowns to warm up for pull ups
85-15,15,15

Pull-ups-(BW)
12,12,13,15

Bent Over Row
95-15
115-15
135- 10
185-10
225-8,6
135-12

Rope PullDown
85-15
160-10,12,10

Stiff Leg Bar
135-15
185-8
225-6,8

Db Curl on Decl. Bench
5-15
15-15
20-15
25-15
40-10

1 Leg Leg Curl
70-15
100-12




Cardio-Sprints 35minutes

Macros  (It's Memorial Day plus my Birthday cookout,Macros will vary)
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest/Bi's Routine C--Rotation 1--4 day split

Felt great in the GYM today.Got plenty of sleep and air was on!!! Felt Strong with lots of energy.Wished we had heavier Db's,reps were for 5 to 6 but got 9 to 10. I could use the hammer Strength Bench but that takes the Balance factor away so it may be best to stick with the 100's for a little higher reps.

Flat Db Press
55-15
60-15
100-10,9,10,9

Slight Inc.Db press
70-15,15
100-9,8

In. Flye
40-15
60-10,10,10

Hammer Curl
30-15,15
60-4
50-6,6

Close Curl
40-15
70-10,10,10

Sitting 1 arm Cable curl
25-12
40-6

Weighted Torso Twist Machine
130-12 ps
150-12ps
180-12ps

Decline Russian Twist with 25lb plate
50,50,50

Side bend over Back ext. Bench
45-12,12,12

Rope batter Swing
35-12ps,12ps,12ps


Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

4 day Split--Routine C --Rotation 1 ---Qauds & Calves

It was a 94 Hot and Humid day today down in the dirty South!! Thru every rep the sweat poured down my face.I trained heavy with strict form while picturing in my mind what I want my muscle to look like.I was gave out by the time I trained my calves.I left the GYM energyless.And I liked it!!!




Front Sqauts
95-12
135-12
185-8
205-8,8,8

Leg Ext.
175-15,15
300-10
350-10

Leg Press
280-15
550-10
650-10

Walking Db Lunge
55's - 15,15

Standing Calve Raises on Smith Machine
225-30,25,25
185-25,25









Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Delt & Tri's -- 4 day Split-- Routine B -- Rotation 4

Decent workout. Went to the GYM at a different time and it was like 87 humid degrees. Once I busted my sweat it went great. Was really focused on the muscle while training it.

Side Lateral
20-15,15
40-8
45-8

50-7
25-12

Bar Shrugs
135-15
185-15
225-12
275-8,12

High in. Db Press
50-15
70-10

80-10,10

Dips (BW)
20,20,20,20

Rope
50-15
72.5-10,10

85-9

Rev. Pressdown
50-20
72.5-12,12

85-10





Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

4-day Split Routine B-Rotation-4 Back-Hams

Felt good in the Gym and had lots of strength tonight! Not bad after working 45hrs in3 days and only 12 hours of sleep since Sunday!!

Lat Under
120-15,15
200-8
220-8

T-Bar Row
90-15,15
175-8
225-8

Db Deads
70-15,15
100-10,10

Close Row High (per side on Hammer Strength Mach.)
90-15
135-15
170-10

Glute Ham
12,12,12,12

Leg Curl
115-15
175-14

Ab Routine
Decline crunch with weighted cables--25--12,12,12
Reverse Crunch--45--12,12,12
Weighted crunch machine--90--12,12,12





Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil/Psyllium Husk Caps
3)Caffeine
4)Fish oil-----Huma Pro-Psyllium Husk Caps
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
    Intra W/O BCAA'S
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Qauds and Calves Rt. A Rot.4

Long 15hr workday before GYM. Trained qauds with Sqauts,Hack Sqauts using the smith machine,Sissy Sqauts and split sqaut. Also trained calves with single db raise. Went heavy as I could on all. Don't have time to get into detail gotta wake up in 4.5hrs do do it all over again tomorrow. Nutrition was dead on. ~kevin~

Delt & Tri's -- 4 day Split-- Routine B -- Rotation 4

Felt good Training today. I felt strong and had energy.My reps were at a somewhat slower pace focusing more on form after watching several people in the gym.They gone get hurt the way they jerk those weights around. Hoping I rubbed off on them a little!


Side Lateral
20-15,15
40-8
45-8,8
25-12

Bar Shrugs
135-15
185-15
225-12
275-8,12

High in. Db Press
50-15
70-10,10

Dips (BW)
20,20,20,20

Rope
50-15
70-10,11,10

Rev. Pressdown
40-20
70-12,12,10





Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-Caffeine
2)Fishoil
3)Caffeine
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

4 day-HyperTrohpy Split

It has been a month since I blogged.My house has been tore apart.I now have power,water and internet. My nutrition has been suffering but I have been working out.My supplements have suffered also due to finances trying to get my house a home again. :/

     I would just like to note that I have come to the conclusion I couldn't be a bodybuilder.I just don't have the discipline for it nor do I have the finances to keep up my supplements nor do I have the time to get all my workouts and cardio in while working 15 hours days. Between my job and my training the family balance suffers and that is the most important to me. But however I have learned that and cherish it. I can hit the gym daily to strength train but my cardio suffers,I dont mind doing it,I just run out of time. My family tends to eat out ALOT and has to travel ALOT with my daughters dance competitions. I had to learn to order accordingly but sometimes in some restraunts it is just to hard.Living in the South everything is freaking FRIED!!!! But I have been doing decent.I have gained lots of STRENGTH weight training this year,I have lost fat and gained MUSCLE.My weight has dropped 15lbs,ALL FAT. It is a constant battle.I mean CONSTANT!!!!!! It sucks being a endomorph!!

    To top it all off my doctor seems to think ,since it is so hard for me to gain muscle and lose fat, that my testosterone is to blame.To low for my age.Today I will be start replacement therapy with Injections of Cypionate. I am praying it helps and not hinder. I just want a nice body,point blank. I know I can eat,train and run to lose weight but my physique dont look athletic the way I want it to. Its not only the testosterone but also my train of thought towards food. I just eat bad every now and then and it shows. I just don't have the dedication it takes to reach my goal. My desire has faded and I need to replenish it.I have surrounded myself with people that has the same goals hoping it helps.I have surrounded myself with the best in the business hoping to stay motivated!! As I see my friends compete I envy what they have done!!!!
     
      I would like to say that my body didn't go all to hell this year the way it normally does. I have to give credit to Nicole Gray and Joe Franco for their motivation and accountability and most important the Wisdom and Knowledge of the Body!!! I owe Joe alot,I will never be able to repay him for what I have learned in a very brief time. Not only about the sport or the body but about life in general.

     Now it is time for me to get my train of thought and my desire geared up and get the rest of this FAT off my Muscles!!! I will not fail myself. I owe it to me and to my family that puts up with my bullshit daily.The time I'm away from them to train/run and for the money I spend on me instead of them (food & supplements).  I have been helping lots of obese people meet there goals,in other words I have been talking the talk and dammit its time for ME to WALK the WALK!!!!!!!

                                          Thanks for reading my Ramblings!!!!!
  
                                                                           Kevin




4 day-HyperTrohpy Split
Routine B-Rotation-3
Back and Hams

Lat under
120-15,15
200-8
220-8

T-Bar Row
90-15
135-15
180-10
225-8

Db Deads
70-15,15
100-10,10

Close Row High
90-15
135-12,12,12

Glute/Ham
12,12,12,12

Leg Curl
115-15
175-15

Cardio-Sprints 35minutes

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest and Bi's--4 Day Split-Routine A- Rotation-2

Great workout. Felt Strong and focused.Energy level was way up considering I spent all day ripping up carpet and cleaning out my lil girls room due to a busted pipe. :/

In. Db Press
50-15,15
100-12,12,12


Flat Bar
135-15,15
225-12,12

Push-ups
35,35,35,35

Bar Curl
45-15
65-15
115-5,5,5

Rope Curl
57-15
72-10,10
95-9

Con. Curl
30-10
40-10

Cardio - - 35min SS

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-Alarm or C4 or Jack3d
Intra W/O BCAA'S
Creatine after Strength Training (Cell Mass)
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Routine A Rotation 2 of 4 day split- Qauds-Calves

Lunges just kick my butt.Don't know why,they just do.
Leg Ext.
160-15,15
330-10,10

Sqauts
155-15,15
275-8,8,8,8

Bar Lunge
95-10
135-10,10,10

Sumo Sqaut (done these with Bar not Db)
185-10,10,10

Calve Singles
330-15,15,15
240-20

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Seated Bar Press
65-15,15
135-8,8,8

Seated Side Lateral
15-15
30-10
35-10,10

Front Raise
25-15
40-12,12,12

V-grip Pressdown
70-15,15
85-12
100-10,10

Db Ext.
50-15
70-12,12,12

1arm underhand pulldown
20-15
25-12

Cardio-Sprints

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Hams Routine-1-Rotation-1

Lat (over) Pull
85-15,15
220-8,8,8

Deads
135-15,15
185-8
205-8
225-8

Seated Row machine (Life Fitness)
160-15
175-10,10,10

Str. Arm Pulldown
85-10,10,10

Leg Curl
115-15,15
190-10
220-8,8

Stiff Leg Db
60-12
100-12



Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest and Bi's--4 Day Split-Routine A- Rotation-1

In. Db Press (Used Hammer Strength in. Machine)
50-15,15
90-10
115-8,7,7

Flat Bar
135-15,15
225-10,8

Push-ups
30,30,30,30

Bar Curl
45-15
65-15
115-5,5,5

Rope Curl
57-15
72-10,10
95-9

Con. Curl
30-10
40-10

Cardio - - 35min SS



Macros
P-220
C-190
F-45
Fr-25


Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'SCreatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Routine A Rotation 1 of 4 day split- Qauds-Calves

Leg Ext.
160-15,15
330-10,10

Sqauts
155-15,15
275-8,8,8,8

Bar Lunge
95-10
135-9,9,8

Sumo Sqaut (done these with Bar not Db)
135-10,10,10

Calve Singles
330-15,15,15
240-15






Macros
P-220
C-190
F-45
Fr-25


Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

SpringBreak

Catching up from the week. Finished up all 8 circuits of routines A,B and C. Received my NEW routines,which is a 4 day split!! Excited and have started.
This week was springbreak for us and we took a trip to Myrtle Beach for some fun in the Sun. I was able to maintain workouts and supplements.I slipped a little on nutrition but not real bad.Still dropped a pound! :) I been slackin on my workout blogs due to my long work hours and then training. I spend a little time preparing supplements and getting things in order for the next day. But rest assure I am hitting the GYM and Macros to the best of my abilities. Now lets get summer ready!!

QAUDS-HAMS-CALVES Routine-C-Rotation-8

Great day at the GYM!!!! Felt strong. Went to the doctor about elbow pain and told me I had golfers elbow.I don't even play golf!! Told me to ease up some and ice down alot.Gave me antiFlamitories and exercises to do for the tendons.Hopefully it will pass soon!!

Leg Ext.
160-15,15
325-10,10

Front Sqaut
135-10,10
185-6
225-6,6
135-7 (Deep as possible)

Stiff Leg-Bar
135-15,15
185-10
225-12

Sumo Db
50-15
100-15,15

Seated Calve Raise
50-20,20
140-20,20


Toe Presses(leg press machine)
460-20,20,20,17

Sprints-- (8) @ 10.0

Macros
P-220
C-190
F-45
Fr-25

Supplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'SCreatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back-Shoulders Routine C--Rotation--7

Had a GREAT workout. 1rst day off work and caught up on rest. Going to the doctor in the morning to get my elbow checked out. It is killing me doing Bicep exercises.

Catching up!!

Had a great weekend at daughters competition!!! They got platinum and I stuck with workouts and Nutrition. Monday I had a great Leg day and today I trained CHEST and ARMS. Feeling strong but tired.I blame my long work hours. I have no time when I work. :/ But we have to do what we have to do. On Rotation 7 of Routine C!!

Legs--routine--C--Rotation--7

Great Training this morning. Been a great week at the gym and the table! Scales moved this morning!!! :))))
Leg Ext.
160-15,15
325-10,10

Front Sqaut
135-10,10
185-6
225-6,6
135-7,7 (Deep as possible)

Stiff Leg-Bar
135-15,15
185-10,10



Sumo Db
50-15
100-15,15

Seated Calve Raise50-20,20
140-20,20

Toe Presses(leg press machine)
460-20,20,20,17

Sprints-- (8) @ 10.0

Macros
P-220
C-190
F-45
Fr-25

Supplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S

Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

OFF-DAY-H.I.I.T Cardio

It is a off day for strength training. High Intensity Interval Training only. Did 8 sprints. Total of 35 minutes. It is hard not to lift weights on the off day!! Carbs will be low today.

Back/Shoulder Training-Routine C - Rotation-6

Pull Ups (Wide Grip-BW)
12,12,12,12

Seated Cable Row
140-15,15
260-12,12 (stack)

Db Deadlift
50-15
80-12,12

Standing Bar Press
65-15,15
135-7,6
95-10

Side Ups
30-12,12,12

STEADY STATE CARDIO on the ELIPTICAL. 35min.

Macros
P-220
C-190
F-45
Fr-25

Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Good Training tonight.Was tired after 15hrs of work but got in the groove once at the GYM.Still feeling pain under left elbow when curling but completed the workout.

Chest

Flat Db Press
55-15,15,15
100-10,10,10

Incline Db Press
55-15
100-10,10,9

Flat Db Flye
55-12,12,12

In. Db Curl
30-12,12
50-6,6

Bar ext. (nose breakers)
70-15,15
90-12,12

Con. Curl (ss)
50-10,10

Db Kb (ss)
40-12,12

Wind Sprints following workout. (8)

Macros
P-220
C-190
F-45
Fr-25

Supplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

LEGS--Routine--C--Rotation--6

Starting new Macros and New Cardio Plan TODAY!! Time to burn some FAT!!

Leg Ext.
160-15,15
300-10,10

Front Sqaut
135-10,10
185-6
225-6,6

Stiff Leg-Bar
135-15,15
225-10,10

Sumo Db
50-15
100-15,15

Seated Calve Raise
50-20,20
140-20,20

Toe Presses(leg press machine)
460-20,20,20

Sprints-- (8) @ 10.0

Macros
P-220
C-190
F-45
Fr-25

Supplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Shoulders

Pull Ups (Wide Grip-BW)
12,12,12,12

Seated Cable Row
140-15,15
260-12,12 (stack)

Db Deadlift
50-15
80-12,12

Standing Bar Press
65-15,15
135-7,7

Side Ups
30-12,12,12


Macros
P-220
C-200
F-45
Fr-25

Supplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest-Arms

Had a great Chest workout.Pushed heavier weights than normal for more reps.Great Tricep training too.During my bicep training,the bottom of my left elbow hurt really bad.Got thru it though. :/

Legs-Routine-C-Rotation-5

Had a good Leg workout.Felt strong and seem to be strong compared to some of the other guys in the GYM.My work ethics seem to be much better than the others too. My weight is stuck at 205lbs for 3 weeks but I feel good at that weight just need to burn some more fat.I know I can get more strict with the nutrition.I know I can and I have to do it.I have to do it!
LEGS

Leg Ext.
160-15,15
295-10,10

Front Sqaut
135-10,10
185-6
225-6,6

Stiff Leg-Bar
135-15,15
225-10,10

Sumo Db
50-15
100-15,15

Seated Calve Raise
50-20,20
140-20,20

Toe Presses(leg press machine)
460-20,20,20



Macros
P-220
C-200
F-45
Fr-25
Supplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-NOexplode

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back-Shoulders-Routine-C-Rotation-5

Had a great workout today.Felt strong and got it done! Chest and abs were sore today.Macros are on track and energy level is up.Well right after I train and do cardio I get a little tired but expected. I just love feeling strong and lifting more weight than all the cocky young bucks in the gym!!! Makes a old man feel good even though my physique is not as good as theres!! ;)

Chest-Bi's-Tri's- Routine-C-Rotation-5

Awesome workout!! Chest and arms got a great pump,went heavy as I could on everything till failure for given reps in workout!! Well except flat D.B press where I done more reps cause heaviest d.b is 100lbs at the GYM!! Supplements are dead-on,instead of c4 or Jack-3d,I went back to NoExplode to feel the pump.I was taking the other for energy but Strike-HD supplies enuff for the duration of training so I'm searching for the NO effect.

Now on to the hard part.Following the Macros for the rest of the day!! :)

Legs--Routine-C-Rotation--5

After a rest day Saturday LEG day went great. Rocked front sqauts,working out with 225lbs,which is great for me.SLDL went just as good with 1 set @275 and another @225. Leg ext. went up to 295 and Sumo with 100 d.b. All decent weight for me. I like that part!! :)

Ready to start Monday of with acountablity with nutrition. Helping a chic at the gym and we going to record and compare what we eat each day! I think this will help me be more strict!!

Chest-Arms-B/8

Went back to 15hr workdays today then GYM. Workout and Supplements went great. I screwed up on 1 meal and feel like crap. I just can't seem to get down with it. I'm thinking about getting a counseler or Hypnosis to help me get freaking focused on what I need to do. Just completely disappointed in myself. I know what I got to do but struggling bad with food.
Oh,by the way,I seen your sneak peak picture today and good lord ah' mercy man,you are freaking ripped!!!!

LEGS!!

Yesterday was off day and killed the HIIT cardio and stayed within Macro limits of 160carbs!! :)

Today I trained legs!!! Used STRICT form on all exercises.Could really feel the muscles work. Macros and Supplements up to par and feeling pretty good.

Chest/Arms Sunday--Back/Shoulders Monday

Catching up . . . . Had a Great weekend.My daughter had her first dance competition Saturday and done AWESOME with a WIN in Hip-Hop and Platnium in Jazz! So I used Saturday as my rest day and picked right back up Sunday with a great Chest and Arm pump along with Cardio.
Today I trained back and Shoulders and felt strong with lots of energy. Did eat 2 cheat meals this week while on the road but not to bad.
Macros and Supplements are on track as are my workouts and Focus.

LEGS---Nuff Said!

GYM went great today! Push as hard as I could go.Legs felt great.Love toing the sldl with the small plates on the floor.Really can feel the isolation in the Hamstrings.Calves also get a great burn/pump with the high reps!!

Nutrition and Supps have been on track allday so far! It is Friday and we normally will have a cheat meal today or tomorrow.I am limiting the portion size no matter how good it is though!!! I'm ready to bring it down!!! Nuff playing!!

Back/Delts b-6

Today is a off day so I have done my HIIT. My macros should be dead on cutting carbs down to 160 or so today.

Last night I trained back and shouders.Felt like strength was down a little but not to bad.It picked up as the w/o progressed.My Macros and supps were dead on yesterday also!Been another good week for that so far.

On a good note,I got asked twice yesterday how much weight I've lossed and was told I was doing great.But scales haven't moved much since December.I'm hoping it's Muscle gain and fatloss and not just people being nice!! After getting in and winning 3 /12 week Transformation contest I'm use to seeing the scales move 50 to 70lbs in 12 weeks. But now I wish I didn't do them cause I know my muscle loss was great! :/ Why ole why don't I have patience!!! Just like many Americans,I want it now! lol!

Also,THANKS for doing the Q&A on the Team Franco BB, F/B page. So informative to read!! I can relate to alot of the questions!!! Very admirable of you to take your time and knowledge to help others!!!!

Chest-Bi's and Tri's B-6

Killed workout!! Energy was down due to lack of sleep but once I got going it was on like a pot of neck bones!! Went heavy on all and felt the deep burn!
Nutrition was dead on! Perfect macros but did have coffee this morning which I normaly don't do.
Supplements were exact and on time!!


Focused and seeking Change!!!

Qauds-Hams-Calves Routine B - Rotation 6

Trained legs tonight. Strength is still up and so is energy level. I didn't go quite as heavy on SLDL do to gliche in back showed back up Sunday during deadlifts. But still had a good direct workout for the Hams and glutes.Propped on plates on used very strict form with 185lbs. Felt like I worked them harder than using heavy weight!! All other excersise went up in weight!
Nutrition was dead on point today and so was my supplements.

Off Day- Cardio only

Done 30min of H.I.I.T today.

Cut carbs down to 160 and everything else the same.

Ready to get the week startedand see what gains and losses we can create!!

Back/Shoulders Routine B rotation 5

Lat Pull Down(under)
100-15,15
220-8,8
240-7

Deads with Bar (my low back sucks!)
135-12,12
315-3
275-12

Db Row
60-15
100-,12,12

Upright row
40-15,15
80-12,12


Side lateral up/down
15-8,25-8,30-8,20-8
15-8,25-8,30-8,20-8
15-8,25-8,30-8,20-8

Cardio = 30min. (post Training)


Macros
P-220
C-200
F-45
Fr-25



Suplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Chest/Bi's/Tri's/Abs Routine B Rotation 5

Incline D.B Press
55-15,15,15
100-10,10,10

Dips15,15,15,15

Flat Bench (Bar)
185-12,12,10

Barbell curl
45-15,15
95-10,10

Tricep Straight Bar Press Down
65-15,15
100-10,10

Rope Curl
65-12
72.5-12

Lying D.B Ext.
35-12
45-10

Abs
Ab Machine90-12,12,12
Decline Crunch-12,12,12
Russian Twist-10,10
Broomstick twist - 10,10

Cardio = 30min. (post Training)

Macros
P-220
C-200
F-45
Fr-25


Suplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Legs Press

280-15,15
660-8
750-10,10

SLDL
135-15,15
225-8,8,8

Sqaut
225-12,12,12

Walking D.B Lunge
20-30,30,30

Seated Calve raise
50-20,20
140- 20,20

Toe Presses on Leg press
425- 25,25,25

Cardio = 30min.

Macros
P-220
C-200
F-45
Fr-25

Suplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

H.i.i.T + Macro review

Off day for strength Training but did my H.i.i.T Cardio for 30min. Reviewed and re-assured my Macros are on point.They are exact.I have Sweet potatos,wheat bread and apples a couple of times during the day on my workout days.Majority pre and post training,I hope this is ok!



Macros
Protein----220gr
Carbs------160gr
Fat---------45 gr
Fiber-------25


Suplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil-----Huma Pro for extra protein with sardines
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4Intra W/O BCAA'S Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back and Shoulders Routine-B-Rotation-5

Nutrition---Workout-----Cardio-------Supplements are dead on with Plan!! Giving you my best from here on out!

Macros
Protein----220gr
Carbs------200gr
Fat---------45 gr
Fiber-------25


Suplements

1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro

2)Fishoil

3)OxyElitePro

4)Fish oil-----Huma Pro for extra protein with sardines

5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4

Intra W/O BCAA'S Creatine after Strength Training

6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back on Track!!

Trained Chest and Arms----- Routine b-----Rotation 5

Strength and energy is UP!!


Macros
Protein----220gr
Carbs------200gr
Fat---------45 gr
Fiber-------25

Suplements
1) Whey-MultiVitamin-L carnitine-B12-OxyElitePro
2)Fishoil
3)OxyElitePro
4)Fish oil
5)(Pre w/o) ALA-BN StrikeHD-Beta Alinine-C4
Intra W/O BCAA'S
Creatine after Strength Training
6) (Post W/O) L Carnitine-Whey-ALA-Vitamin C-Vitamin-E HMB

Back-Shoulders A-5

Great workout today.Felt strong and energized! My macros are on track along with workouts and cardio.
I like the this style of training,what I consider "ole' School" lifting.No fancy machines,you don't look like a crazy person jumping around the gym doing all this awkard new stuff so many people have adapted to.I feel like my strength training is simply building strength and stays within the hypertrophy state.My fat burning is controled with a little cardio and Nutrition.Which is GREAT cause I keep my lean muscle mass and lose the fat.Trying to prevent catabolism and stay anabolic 24-7!! I have ordered my new supplents from buildingbrawn and excited to get that part on the right track as well. Thanks Joe !
This will be my last post for a week cause I'm going down to Charleston SC and then sailing on to the Bahamas!!! the ship has a full gym so my workouts will be done.They have great chef's so my macros will be close. Im sure my proteins will be but a little worried about carbs and fat.I will try my best to choose from experience.

Lat Pull under
100-15,15
200-7
220-8
240-8

T-Bar Row
90-15,15
135-12
180-12

Rope Pull down
120-15,15
160-10,12

DB Press
35-15,15
60-12,12

Front Raise (SS)
40-12,12,12

Seated Side Lateral (SS)
25-12
20-15,15

Chest-Arms A-5

Flat Bar Press
135-15,15,15
225-10
275-8
225-10

Inc. D.B Press
60-15
100-10,10,10

Inc. D.B Flye
50-15
60-10,10,10

Cable Curl
50-10,10
65-12,12

Rope Press Down
45-15,15
80-12,12

Hammer Curl
50-12,12

Dips
25,20

Macros
P=220
C=200
F=45
Fr=25

Supps
Multi Vit.
Fish oil
Huma-Pro
Gold Standard Whey Isolate

Ok,here is the skinny. This is Routine A that I started on upon seeking Joe for help.I have completed Routines A-B and C for 4 rotations each. My weight on each has went up and if not weight reps has. I feel stronger than ever. My Body weight went up and now I'm dropping 1 to 2 lbs a week. But the best part is my wasteline is declining and so is my Body Fat %. Which I am estatic about. I have had many compliments on losing weight,which I really haven't lossed that many lbs at all.That means I am either gaining or maintaining lean muscle mass an lossing bodyfat.I have also been given that oh boy several times over my strength level in the GYM!!! Now that is a EGO builder since I don't use spotters!
I have been in "12 Week Challenges" several times where I would lose 70 to 80lbs but I would lose a lot of Muscle.Joe has proven to me that I don't need to do without eating carbs or fat.This has really opened my eyes!!!! The DUDE even states I can eat WHITE rice! But I don't like rice! HaHa!!
I know I could be further along than I am.How you may ask? Well I went thru Christmas time doing this and we all know the foods that are around at that time.I have also been on 2 vacations since starting and we all know finding a place to train is hard,out of town.Also me and the family like to eat nice while away.Also I got moved to 1rst shift and my hours got all messed up.now I train in the evening when I have to work 12 hour shifts with a total of 2.5 hrs. of commute time.The GYM is packed in the evening with all the New Year resolutioners and it is tuff getting my cardio in post training. I just run out of time.Plus when I am off work,I am not awake as long so my meals change!!!! But the main factor of progression was a hurt lower back. I pulled a muscle and limited the weight.That sucked.
Well I am going on a CRUISE to the BAHAMAS friday and when I get back it is time to get super focused and VERY DISCIPLINED. Cardio will be a MUST,perfect Macros each meal will be a MUST. I want to get all I can out of this and I want it BAD!!!!



Sqauts
135-12,12,12
225-12
315-8,8
225-10
135-10

Leg ext.145-15
305-10,10,10

Leg Curl
160-15,15
250-7,7

Bar Lunge45-15
95-12,12

Seated Calve raise
90-20,20
180-20,20

Macros
P=220
C=200
F=45
Fr=25

Supplements
Multi Vit.
Fish oil
Huma-Pro Aminos
Gold Standard Whey Isolate
Vitamin C
Vitamin A

Off Day - HiiT Cardio Only

Had a Great Cardio session this Morning. My speed has picked up and it takes it to get my HR up. My breathing isn't as aggressive as it was either. Just feel good and have energy.Going to enjoy the day and hit my Macros which is lower in the carbs today! :)

Back / Shoulders Routine- C-Rotation - -4

Great workout!! Had lots of energy and felt Strong. Monitoring Strength since I have finished up some supplement Cycles. It is Super Bowl night and I'm sticking to the Macros!!!!! No wings here Brah!!!

Pull Ups--Body Weight-Wide Grip
12,12,12,12

Seated Cable Row
140-15,15
260-10,10,10

Db Deadlift
50-15
80-12,12

Standing Bar Press
65-15,15
135-8,8,7

Side Ups
30-12,12,12

Macros
P-220
C-200
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
Milk Thistle

Chest-Bi's-Tri's Routine-C- Rotation-4

Had a good workout today.Felt good in the GYM and had lots of strength. Had myself a cheatmeal lastnight and always seems to make me push harder my next workout.
Chest
Flat Db Press
55-15,15,15
100-10,10,10

Incline Db Press
55-15
100-10,9,9

Flat Db Flye
60-12,12,12

In. Db Curl
30-12,12
50-6,6

Bar ext. (nose breakers)
70-15,15
90-12,12

Con. Curl (ss)
50-10,10

Db Kb (ss)
40-12,12

Macros
P-220
C-200
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
Milk Thistle

Qauds-Hams-Calves Routine C Rotation 4

LEGS

Leg Ext.

160-15

280-10,10

Front Sqaut

135-10,10

185-5,5,5

Stiff Leg-Bar

135-15,15

185-12

205-12

Sumo Db

50-15

100-12,12

Seated Calve Raise

50-20,20

140-15,17

Macros


P-220


C-200


F-45


Fr-25





Supplements





Whey Protein Isolate


Multi-Vitamin


Fish oil


Vitamin C


Vitamin E


Huma-Pro Aminos


Milk Thistle

Off Day - HiiT Cardio only

Had a great Cardio session today. Lots of energy!!!

Back / Shoulders Routine- C-Rotation - -3

Pull Ups
12,12,12,12

Seated Cable Row
140-15,15
220-10,10,10


Db Deadlift
50-15
80-10,12

Standing Bar Press
65-15,15
135-7,7,7

Side Ups
20-12
25-12
35-10

Flat Crunch
12,12,12,12

Macros
P-220
C-200
F-45
Fr-25


Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Bi's-Tri's Routine-C- Rotation-3

Chest

Flat Db Press
55-15,15,15
100-10,10,10

Incline Db Press
55-15
100-10,10,9

Flat Db Flye
55-12,12,12

In. Db Curl
30-12,12
50-6,6


Bar ext. (nose breakers)
70-15,15
90-12,12

Con. Curl (ss)
50-10,10

Db Kb (ss)
40-12,12

Macros
P-220
C-200
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Had a very positve comment in the GYM while doing my incline Db Bench presses!!!! Weight only goes up to 100lbs, I know I can get alot more!! :/

Qauds-Hams-Calves Routine-C-Rotation 3

Took a day off from Strength training and went to Charleston for Vacation.I think the day off from Back Day did it good. I have learned that I have more strength Training in the evening than in the mornings.I think because of meals.Not sure though.

LEGS

Leg Ext.

160-15
265-10,10

Front Sqaut
135-10,10
185-5,5,5

Stiff Leg-Bar
135-15,15
185-12
205-12

Sumo Db
50-15
90-12,
100-12

Seated Calve Raise
50-20,20
140-15,17


Macros
P-220
C-200
F-45
Fr-25




Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Arms Friday

ChestFlat Db Press
55-15,15,15
90-8
100-10,7

Incline Db Press
55-15
100-10,9,9

Flat Db Flye
50-12,12,12

In. Db Curl
30-12,12
50-6,6

Bar ext. (nose breakers)
70-15,15
90-7,8

Con. Curl (ss)
40-12,12

Db Kb (ss)
30-12,12

Qauds-Hams-Calves-Routine-C-Rotation-2

LEGS
Leg Ext.
160-15
265-10,10

Front Sqaut---Felt more comfortable 2nd rotation.
135-10,10
185-5,5,5

Stiff Leg-Bar
95-15,15
185-10,10

Sumo Db
40-15
80-12,12

Seated Calve Raise
50-20,20
140-15,17

Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

H.I.I.T only

Off day today. Done 30 Minutes of H.I.I.T. High BPM gets to 170.Good Cardio session.I have been very energetic and my Strength level is highest it's been in years. I just feel good after I awake and get a shower even though I am away from home 17hrs. a day!!


Macros
P-220
C-160
F-45
Fr-25



Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Back and Shoulders Routine-C-Rotation-1

Pull Ups
12,12,12,12

Seated Cable Row
140-15,15
200-10,10
220-10

Db Deadlift
50-15
80-10,11

Standing Bar Press
45-20
65-12
95-12
115-10
135-7

Side Ups
20-12,12
25-10

Flat Crunch
12,12,12,12

Good workout.During the first rotation I seem to have to add reps and sets till I find my strength level.I will be good to go with proper weight,reps and sets next rotation. Feeling Strong at GYM time! Been a long time since I been able to overhead press 135 and did it at the end!!




Macros

P-220
C-200
F-45
Fr-25



Supplements

Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Bi's-Tri's-Routine-C-Rotation-1

Chest
Flat Db Press
55-15,15,15
90-8
100-10,7

Incline Db Press
55-15
100-10,9,9

Flat Db Flye
50-12,12,12

In. Db Curl
30-12,12
50-6,6

Bar ext. (nose breakers)
70-15,15
90-7,8

Con. Curl (ss)
40-12,12

Db Kb (ss)
30-12,12

Energy level was high and felt good in a packed GYM!First time I wore a tank in GYM this year and the first comment was,"Dang Kev,What kind of overnite Muscle pill did you take!!!" :))))) THANK YOU JOE FRANCO!!!




Macros
P-220
C-200
F-45
Fr-25
Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Legs Routine-C-Rotation-1

LEGS
Leg Ext.
160-15
250-10
265-10

Front Sqaut
95-10,10
185-5,5,5

Stiff Leg-Bar
95-15,15
185-10,10

Sumo Db
20's-15
50's-12,12

Seated Calve Raise
50-20,20
140-15,17

First time doing front sqauts and sumo sqauts.Felt like the bar wanted to slip off the front of my shoulders doing the front sqauts. :/



Macros

P-220
C-200
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Back/Shoulder-Routine-B Rotation-4

Lat Pull Down(over)
100-15,15
200-7,7
220-6

Deads with Bar
95-12,12,12
185-8,8,8 (Backed off on weight)

Db Row
60-15
100-12,12,12

Upright row
40-15,15
80-12,12

Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-6


Cardio--30min


Macros
P-220
C-200
F-45
Fr-25


Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest Routine B-Rotation-4

Incline D.B Press
55-15,15,15
100-8,8,8

Dips
15,15,15,15

Flat Bench (Bar)
225-10,9,9

Barbell curl
45-15,15
95-8,8

Tricep Straight Bar Press Down
65-15,15
100-8,8

Rope Curl (ss)
72.5-12,12

Lying D.B Ext. (ss)
40-12,12

AbsLife Fitness Ab Machine
90-15,15,15

Life Fitness Torso Twist
70-15,15,15

Cardio (steady State) - 20min.


Macros
P-220
C-200
F-45
Fr-25


Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Legs B-4

Back felt better today after a full day of rest along with the meds.Still has pain but not as bad.


Legs Press
280-15,15
660-8,8,8

SLDL
135-15,15
225-6,6,6

Sqaut
225-10,10,10

Walking D.B Lunge
20-10
50-10,10

Single leg D.B Calve raise
20-15,15
60-15,15

Cardio = 30min.

Macros
P-220
C-200
F-45
Fr-25

Supplements

Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

day -off

No strength training today,just HiiT cardio. I'm glad to,aggraveted my back during deadlifts. Going to back down on the weight when doing them for now on. ://

Back-Shoulders B-3

Lat Pull Down(over)
100-15,15
200-6,7,7

Deads with Bar
135-12,122
75-5,5,5

Db Row
60-15
100-12,12,12

Upright row
40-15,15
80-12,12

Side lateral up/down
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3


Cardio--30min
Macros
P-220
C-200
F-45
Fr-25


Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Bi's-Tri's--- Routine B--Rotation-2

Incline D.B Press
55-15,15,15
100-6,7,7

Dips
15,15,15,15

Flat Bench (Bar)
225-10,9,9

Barbell curl
45-15,15
95-8,8

Tricep Straight Bar Press Down
65-15,15
100-8,8

Rope Curl (ss)
72.5-12,12

Lying D.B Ext. (ss)
35-12,12

Abs

Life Fitness Ab Machine
90-15,15,15
Life Fitness Torso Twist
70-15,15,15

Cardio (steady State) - 30min.


Macros
P-220
C-200
F-45
Fr-25


Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Legs - Routine - B--3

LEGS

Legs Press
280-15,15
660-8,8,8

SLDL
135-15,15
225-6,6,6

Sqaut
195-10
225-10,10

Walking D.B Lunge
20-10
50-10,10

Single leg D.B Calve raise
20-15,15
60-15,15

Decline Crunch12,12,12

Macros ----->Freaking Cheat meal @meal 3. :/// Fat and carbs to the +
P-220
C-200
F-45
Fr-25



Supplements
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Off Day-- H.I.I,T only

Off day for Strength Training. Done 30min. of H.I.I.T


Macros
P-220
C-160
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Back-Shoulder - B-2

Lat Pull Down(over)
100-15,15
200-6,7,7

Deads with Bar
135-12,12
275-5,5,5

Db Row
60-15
90-12,12,12

Upright row
40-15,15
80-12,12

Side lateral up/down<----NO JOKE!!!!
15-8,25-8,30-9,20-6
15-8,25-8,30-4,20-6
15-8,25-8,30-4,20-3

Cardio-- Been slack on the days I work. I commute 2.5hrs a day,work 12.5. I don't have time after training.Gonna have to use my lunch break at work I guess.

Macros
P-220
C-200
F-45
Fr-25

Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Bi's-Tri's Routine B-Rotation2

Incline D.B Press
55-15,15,15
100-6,6,6


Dips
15,15,15,15

Flat Bench (Bar)
205-10,10,9

Barbell curl
45-15,15
95-8,8

Tricep Straight Bar Press Down
65-15,15
100-8,8

Rope Curl (ss)
65-12
72.5-12

Lying D.B Ext. (ss)
35-12,12

Abs
Life Fitness Ab Machine90-15,15,15
Life Fitness Torso Twist70-15,15,15


Cardio (steady State) - 30min.



Macros
P-220
C-200
F-45
Fr-25



Supplements
Whey Protein Isolate
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Legs-Routine-b-2

LEGS
Legs Press
280-15,15
660-8,8,8

SLDL
135-15,15
225-6,6,6

Sqaut
185-10,10,
205-12

Walking D.B Lunge
20-10
50-10,10

Single leg D.B Calve raise
20-15,15
60-15,15

Decline Crunch
12,12,12

Cardio-30min @ 65% of MHR


Macros
P-220
C-200
F-45
Fr-25



Supplements
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Back-Shoulders - Routine B-Rotation-1

Lat Pull Down(over)
100-15,15
200-5,5,5

Deads with Bar
135-12,12
275-5,5,5

Db Row
60-15
90-12,12,12

Upright row
40-15,15
70-12,12

Side lateral up/down
20-15
40-6,6

Cardio-20min
Cheat Meal today.


Macros
P-220
C-200
F-45
Fr-25



Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Chest-Bi's-Tri's-Ab's Routine-B-1

Incline D.B Press
55-15,15,15
90-6,6,6

Dips
15,15,15,15

Flat Bench (Bar)
185-12,12,10

Barbell curl
45-15,15
95-8,7

Tricep Straight Bar Press Down
65-15,15
100-5,5

Rope Curl
65-12
72.5-12

Lying D.B Ext.
35-12
45-10

Abs
Life Fitness Ab Machine
90-12,12,12
Life Fitness Torso Twist
70-12,12,12

Cardio (steady State) - 30min.




Macros
P-220
C-200
F-45
Fr-25



Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Routine B - Rotation 1

LEGS

Legs Press
190-15,15
550-8,8,8

SLDL
135-15,15
225-6,6,6

Sqaut
185-10,10,10

Walking D.B Lunge
20-10
50-10,10

Single leg D.B Calve raise
60-15,15,15

Decline Crucnch
12,12,12-----Lower Ab Cramped and felt like a towel ringing out on last set!! GRrrr . . .

Cardio-15min. Workout kicked my BUTT!!!!

Went to doctor today and found out I have a pulled Muscle in the lower back and a sinus infection.GRrrr . . . Taken it kinda easy with anything that involves lower back but still training. :))

Macros
P-220
C-200
F-45
Fr-25

Supplements
Oxy-ElitePro
Multi-Vitamin
Fish oil
Slice-Hormone
Vitamin C
Vitamin E
Huma-Pro Aminos
P6 Test. by cellucor
Milk Thistle

Off day today.
30 min. off HiiT Cardio.
Still have lower back pain and developing a sinus issue.GRrrr. . .
Macros were great
P 220
C 160
F 45
Fr 25

Supplements were the same.

Starting Routine B,Rotation 1 Friday!!!!!! :)

Lat Pull under
100-15,15
200-6,6,6

T-Bar Row
90-15,15
135-12
180-8

Rope Pull down Stiff Arm
40-15,15
85-8,8

DB Press
35-15,15
60-10,10

Front Raise (SS)
40-10,10,10

Seated Side Lateral (SS)
20-15,15,15

Ab Machine
90-15,15,15

Torso Twist machine
70-15,15,15

Cardio on Eliptical - 20min.

Macros were dead on! And Supplements were the same.
Felt good in GYM!

Chest-Tris-Bis- A-4

Flat Bar Press
135-3,3,3
255-7
275-6

Inc. D.B Press
50-15
90-10,10,10

Inc. D.B Flye
40-15
60-10,10,10

Cable Curl
50-10,10
57.5-12
65-10

Rope Press Down
30-15,15
72.5-12,12

Hammer Curl
50-12,12 (ss)
Dips
25,25 (ss)

Macros
P=220
C=200
F=45
Fr=25

Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor

Home from Beach and Macros back on track!! Workout Back on Track!! Still soreness in Lower right back.Muscle relaxers and Pain pills not helping.Ironic Excedrin helps. :/ May have to go back to doc.

Legs- A-4

Sqauts
135-12,12,12
225-10
275-8,8

Leg ext.
130-15
305-7,7,7

Leg Curl
160-12,12
230-6,6

Bar Lunge
45-10
95-10,10

Seated Calve raise
90-20,20
180-15,15

Macros are off. On Vacation and it's New Year day. Had Cheat meal and had to skip a meal. Back on track come Monday with Nutrition. Going to have 42 straight days of super strictness without interuption of Holiday or Vacations.



Supps
Slice
Multi Vit.
Fish oil
Huma-Pro Aminos
Oxyelite-Pro
Gold Standard Whey Isolate
C4-Cellucor