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