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!!!!