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