View Full Version : BB12's Muscle Pharms Assault and Bullet Proof
Age: 36
5'10"
165lbs (was 178 in March 2008)
BF 15.6% as of 9/28/08
Goal: Drop to 10% BF, while adding 10-15lbs of lean mass by March 2009.
Workouts will change through out... if not this one, on next one!
The Diet:
Because of my schedule and family life... my schedules going to be the following:
Breakfast - 6:30 am
4 whole Eggs
1 Provolone cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Assault - 8:30
Workout – 9:00
After workout - 10:00
4 whole Eggs
1 Provolone cheese stick
Bullet Proof - 11:00
**Still thinking about how many carbs I'm going to load on Thursday and Friday (sweet potato, banana's, wheat pasta...etc)***
The Workout:
Thursday and Friday will be my off days and my High Carb days.
Saturday- Chest/Abs/Fast mile
Sunday - Legs/Fast mile
Monday - Back/Abs/Fast mile
Tuesday - Arms/Fast mile
Wednesday - Shoulders/Fast mile
Thursday - OFF (eat...eat...eat)
Friday - OFF (eat...eat.. eat)
It's time to shock the body, so these workouts will be a little extreme
9/29/08
New diet was on point!
Monday – Back/Abs/Fast Mile
Goal in black Actual in Green
Pull-ups with seated row bar (Rocky Style) 4 x to failure
Line of 6 people pissing around doing these....
Lat Pull over
80lbs x 20
80lbs x 20
80lbs x 20
80lbs x 20
Pull Downs – 5x20 (7.7.7)
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 15
1 Arm Row – 1x100 (that’s not a typo) can’t switch arms till you do the first 100
20lbs x 52 Right
20lbs x 52 Left
1 Mile 10:12, cool down for .15 (2:45)
**by now, I was sweating my ass off and was loving every minute of it!**
Straight Leg lifts (feet up to eyeballs) – 4x20
BD x 12
" x 10
" x 8
" x 7
Ab Wheel – 4x20
1 x 7 (so out of gas, I was ready to call my mommy!!!)
Wow, hell of a workout and I feel like a little bitch that I didn't complete the goals that were set forth before me.... My goal is to hit all those marks and make it happen. I truly believe that with the new diet and workout's, along with Muscle Pharm's Assualt/Bullet Proof.... I'm going to kick some serious ass the next time this workout rolls around!
The combo of my diet and workouts are a true master piece... wait to you see what's coming up!!!
9/30/08
Diet: skipped last meal of Egg and Cheese and just letting Bullet Proof work it's magic as I sleep! Other than that, diet was flawless
Tuesday - Arm Annihilation Workout/Fast Mile
Goal, Bi's - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip - 8 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 4 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 7 x 20 (extremely tired)
3) Incline DB curls - 10 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
Tricep -3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 11 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 17 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 12 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 9 x 55
5) Bench Dips - 1xBDW
Fast Mile 0 - skipped. Will perform 1 fast mile for time tomorrow and another for the missed cardio.
Overall, not my best workout... but my body is adjusting to the lack of carbs. Came into this feeling pretty weak, but feel that I'll come closer to reaching my marks once I have a chance to carb up on Thursday and Friday.
10/1/08
Diet was perfect!
Wednesday – 500 Rep Shoulder Routine/Abs/Fast Mile
Military Press – 1x100 (Goal)
Actual - 40lbs x 30, 5sec break 40x20
Lateral Raise - 1x100 (Goal)
40lbs x 45
Front Raise - 1x100 (Goal)
30lbs x 35
DB Shrugs -1x100 (Goal)
15lbs x 100
Ab Wheel – 4x20 (Goal)
0 (must have pulled something or over extended trying these the other night)
Fast Mile 1 @ 9:24 Cool down .75 @ 14.06 Total Distance 1.75 Miles
***Soooo looking forward to eating some carbs. I'm not going to start until dinner tomorrow and continue all day Friday.
Saturday I'll be back to normal diet and an interesting Chest workout!
CARB DAY - 10/02/08
The Diet:
Breakfast - 6:30 am
4 whole Eggs
1 Provolone cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
Fish
Stem Veggies
1 Cup of Brown Rice (170 cals, 36 carbs, 1 fat, 4 pro)
1/2 of Assault - 8:00
Workout – OFF
1 Cup of Oats (300 cals, 54 carbs, 6 fat, 10 pro)
1/2 Bullet Proof - 11:00
It was a little hard to stomach all those carbs after 3 days of keeping them pretty low. I'm actually looking forward to a huge sweet potato for lunch and wheat pasta for dinner. I'm going to try an pack about 300-400g's of carbs tomorrow.
10/03/08 - Diet was exact!
The Eating Plan:
Breakfast - 6:30 am
4 whole Eggs
1 Provolone cheese stick
Fruit Smoothie (1 banana, cup strawberries, 1/2 blueberrys in water)
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch - 12:00
Turkey Sandwich on 8 Grain Bread
Fruit Smoothie (1 banana, cup raspberries, 1/2 blueberrys in Apple Juice)
Mid-Afternoon - 3:00
3/4 cup of Brown Rice
1 scoop of Protein in water
Cheese Stick
Dinner - 5:30
3 Cups of Wheat Pasta
Cheese Stick
1/2 Assault - 8:00
Workout - OFF
8:30
med-large size Sweet Potato
11:00
1 cup of cottage cheese
1 banana
10/4/08 - back to Sat-Wed Diet
First thing in the morning, walked 2.5 miles for JDRF
Saturday – Chest/Abs/Fast Mile
Incline Bar Reg Grip – (pounds on the right this time)
20 x 35lbs
15 x 50
12 x 60
10 x 65
8 x 65
6 x 100
4 x 125
2 x 140
Incline DB’s – 5x8 (Palms facing in) Hit all 8 reps on these
1- 25’s total weight (50)
2 – 40’s
3 - 50’s (total weight (100)
4 - 50’s
5 - 50’s
Incline Fly’s – 4x12 (had to use Pec Dec)
1 – 60 x 12
2 – 60 x 12
3 – 80 x 10
4 – 80 x 8
Flat Bench – (Goal is – 20,15,12,10,8)
20 x 80
15 – 13 1/2 x 100
12 – 9 x 100
10 – 10 x 100
8 – 7 x 125
Feet on Bench Push-ups – 4x15 (Goal was 15)
1 - 10
2 - 8
3 - 8
4 - 5
Straight Leg lifts (feet up to eyeballs) – 4x20 (Goal was 20)
1 - 13
2 - 12
3 - 13
4 - 13
Ab Wheel – 4x20
Never happened… so out of gas… that on the first attempt… I hit the floor!
Cardio:
This included the 2.5 miles first thing in the morning for JDRF.
Fast Mile: 1 - 11:35 Cool down: .25 mile
Assault has really helped me to do these workouts. I'd have to say... that I get that second boost about 30 minutes into my workout, if not... I'd be done.
All ready starting to see results on new diet and workouts! They maybe kick'in my ass, but... it's all about the results!
Horrible headache, but still tried to workout. Diet was perfect....
Sunday – Legs/Fast Mile/Calves
Leg Extension (light) - 4x15
1- 50lbs
2- 50lbs
3- 50lbs
4- 50lbs
Leg Curls (light) – 4x15
1- 40
2- 45
3- 45x10
4- 0
10 minute walking lunges bodyweight (no rest)
Only could handle 5 minutes.
Leg Press – 3x20
1- 180
2- 180
3- 180
Squats – 4x20
1- 140x10
2- 100x10
3- 0
4- 0
Home (Didn’t happen)
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds,
5th&6th steps 40 seconds and continue with progression.
Fast Mile .60 of a mile
Diet was perfect - seeing a change for the good..!!
Had to change up the workout a bit... wife and daughter were home sick
(Had to change to Pull Overs)Pull-ups with seated row bar (Rocky Style) 4 x to failure
1- 65x20
2- 65x20
3- 65x20
4- 65x20
Pull Downs - 5x20 (7.7.7)
1-62.5x20
2-62.5x13
3-62.5x11
4-62.5x14
5-62.5x15
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 45 (both)
Fast Mile - 1 mile = 10:14 .25 Cool down Total 1.25
Done at home
Straight Leg lifts (feet up to eyeballs) ? 4x20 (had to skip)
Did Side Bends
1- 30x15
2- 30x15
3- 30x14
4- 30x16
Ab Wheel - 4x20
1-10
2-10
3-10
4-10
Tuesday - No Workout, had to take care of sick wife and daughter!
Wednesday 10/08/08
(Totally skipped shoulders this week (they actually needed it), moved Arms to Wedensday.. just this week)
Had to workout at home and made some adjustments (all done in 35-40 minutes) very fast pace!
Tuesday – Arm Annihilation Workout/Fast Mile
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 9x35lbs
4) Hammer DB curls 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break, if that.......
1) Cheat Curls - 13x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 11x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 9x20lbs
--------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 20x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 15xBDW (love these... give my tri’s a huge pump/solid feel)
2 minute break
1) Skulls- 8x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 18xBDW, then about a minute later 15xBDW
Had to skip the fast mile.
My daughter was upstairs coughing (sounded like a seal barking... called doctor around 11:00 pm and it appears she has Croup. Wife’s sick as well, doing everything in my power to stay health and not catch this...
I think my workout tonight (Wednesday) suffered a little since I had about 3 hours sleep the night before. Thursday and Friday will be a much needed rest period to recharge and come in full-force on Saturday. Hope to have family health and back on track Saturday! Seeing great results already...
The Muscle Pharm Assault pump...
Wow .. these pics are huge...
(Diets have been perfect as planned from day 1)
Thursday - OFF DAY ;)
--------------------------------------------------
Wanted to try a full day of carbs on Thursday and Friday
6:30 am
1 cup of Grape Nuts
12oz of Skim Milk with Banana Crème Protein shake (dumped on Grape Nuts)(awesome tasting breakfast)
9:30
1-½ cups of Wheat Paste with 1 Tbl spoon of Raspberry Vinaigrette
10oz Coffee
12:00 (lunch)
BBQ Grilled Chicken Sandwich (on wheat bun)
Small Potato Salad
Sweet Tea
3:00
Water and a handful of almonds
Brewed Green tea (not sweet)
5:30 (dinner)
Beef Roast and Carrots
1 plain whole grain English muffin
9:00 pm
Huge Smootie (tasted like a Strawberry Crunch Ice Cream bar)
http://www.tmicecream.com/gallery/images/7/thumb_sundae_crunch_strawberry.jpg
Made this just by tossing things in....
1 cup water
½ cup of Grape Nuts
½ can of pineapples with juice (chunks)
1 banana
6 frozen Strawberries
1 scoop of Banana Crème Protein Powder
1 scoop of Glutamine
Really seeing results! I've noticed on my carb days, my muscles just eat it up!!!I seriously see veins popping in my arms that I've never seen before... waist is getting thin and muscle just look fuller! I've also noticed more energy on my non-carb days. I mean, this is only day 11....can't wait to see the result at the end! Have to go out and buy a new belt... don't think I have a pair of pants that I have to suck my stomach in to button (anymore).
I've also notice the wife has been eye-balling me a little different. We're both very competitive and I know she see's that my body is changing... she doesn't even have to say anything. Let me stop.... talk is cheap... I'll just have to post some pic to the forum!
Friday Carb Day
Breakfast - 6:30 am
1 cup of Grape Nuts
12 oz of skim milk
Banana
Mid-Morning - 9:30 am
1/4 cup of Almonds
Mid-Large size Sweet Potato
Lunch – 12:00
Turkey Burger on Wheat bun
Sweet Potato
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
1 cup of Oatmeal
Pumpkin Protein Shake
Provolone Stick
1/2 Assault - 8:30
Workout – OFF
After workout - 10:00
1 Cup of Grape Nuts
12 oz of skim milk
Everythings coming together really well. Can't wait to hop back on Bullet Proof... slept like shizzle that past two days....
***Even on 1/2 Assault dose, if I pick my daughter up....freak'in instant pump!**
10/11/08 - back to Saturday-Wednesday diet
First thing in the morning, walked 1.5 miles with Daughter (32lbs on my shoulders) on track behind my house
Saturday - Chest/Abs/Fast Mile
Incline Bar Reg Grip - (pounds on the right this time)
20 x 35lbs
15 x 65 (Increase of 15lb since last time at this point)
12 x 75
10 x 75
8 x 80
6 x 110
4 x 140
3 x 155 (that's PR in itself!)
Incline DB's - 5x8 (Palms facing in) Hit all 8 reps on these
1- 8x65
2 - 8x80
3 - 8x110
4 - 8x120 (20lb increase)
5 - 5 1/2 x 120
Incline Fly's - 4x12 (had to use Pec Dec)
1 12x60lbs
2 12x110 (increase of 50lbs)
3 12x110
4 11x110
Flat Bench - (Goal is 20,15,12,10,8)
20 - 20x 80
15 - 11x100
12 - 11x100
10 - 10x100
8 - 8x125 (really had to push this out)
4- 4x155 (add just cause I felt I could do this!)
Feet on Bench Push-ups ? 4x15 (Goal was 15)
1 - 15
2 - 5
3 - 6
4 - 4
Straight Leg lifts (feet up to eyeballs) - 4x20 (Goal was 20)
1 - 20 (FINALLY)
2 - 9
3 - 15
4 - 10
Ab Wheel - 4x20 (Home)
15 and that was it!
Cardio:
1.5 miles with Daughter
Fast Mile: 1 - 8:56 (NEW PR!) Cool down: .25 mile
I've increased in weight used and just really pushing myself to the extreme! Should be a kickass week!
Diet was perfect.. actually skipped last meal for the night and had Bullet Proof
10/12/08 - I know this looks weak, but damn... my legs are fried... sad, but true!
Sunday – Legs/Fast Mile/Calves at HOME
Leg Extension (light) - 4x15
1- 20x35
2- 20x45
3- 15x45
4- 15x45
Leg Curls (light) – 4x15
1- 15x45
2- 15x35
3- 15x35
4- skipped
Goal - 10 minute walking lunges bodyweight (no rest)
(Actually only completed 8 minutes and 15 seconds)
Leg Press – 3x20 (skipped)
1-
2-
3-
Squats – 4x20
1- 10x60
2- 10x60
3- sad, skipped
4- sad, skipped
Home
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds, (made it to this point Step 4 [must have done over 200 and calves were killing me!!)
5th&6th steps 40 seconds and continue with progression.
Mile - I'll pass on this for tonight... I couldn't even walk up the rest of my basement steps...
I finally figured it out..... BULLET PROOF taste like Cantaloupe
Diet was perfect had to change up the workout a bit...
Home workout
(Had to change to T-bar)Pull-ups with seated row bar (Rocky Style) 4 x to failure
Wide Grip
1- 60lbsx20
2- 60lbsx16
3- 60lbsx17
4- 60lbsx20
(Had to change to Close Grip (Tri-bar) [Pull Downs - 5x20 (7.7.7)]
1-60lbsx20
2-60lbsx20
3-60lbsx15
4-60lbsx20
5-60lbsx18
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 46 (both) 30 second break then another 35 = 81
Fast Mile - skipped (calves are still sore as hell!
Done at home
Straight Leg lifts (feet up to eyeballs) - 4x20 (had to skip)
Did Side Bends (both sides
1- 35x15
2- 35x15
3- 35x20
Ab Wheel - 4x20
1-20
2-20
3-12
4-12
Guessing I only have about another week or two.. if I'm luck of Assault! As for Bullet Proof... I'm going to try and stretch that out a bit. To good to come to an end!!
10/14/08
Had to workout at home and made some adjustments
Tuesday – Arm Annihilation Workout/Fast Mile
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 17x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 12x20lbs
3) Incline DB curls - 15x35lbs
4) Hammer DB curls 12x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break
1) Cheat Curls - 6x60lbs
2) Preacher bench close grip - 6x20lbs
3) Incline DB curls - 7 1/4x20lbs
4) Hammer DB curls - 8 1/2x20lbs
5) Reverse Curls – 8x20lbs
------------------------------------------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break
1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW, then about a minute later 25xBDW
Just can’t seem to get that 3rd set of Tri’s in (1-5). I also think using the lighter weight is still something that I’m trying to get used to. I’ve always been in that mindset to push as much as I can and go heavy.
Going to try to go lighter tonight with shoulders to see if I can reach the 100 mark on all.
Had to skip the fast mile (calves are still extremely sore).
Thursday - OFF DAY--full day of carbs
6:30 am
1 cup of Grape Nuts
12oz of Skim Milk Banana
9:30
Med-Large Sweet Potato
Protein Shake
25 Almonds
12:00 (lunch)
1- Chicken Burrito
1 - Beef Burrito
Salsa and chips
3:30
30 Almonds
Protein Shake
6:00 (dinner)
3 cups of wheat pasta
8:00 - 1/2 dose of Assualt
9:45 pm
Huge Smoothie
1 1/2 cup Skim Milk
½ cup of Grape Nuts
1 banana
6 frozen Strawberries
1 scoop of Banana Crème Protein Powder
1 scoop of Glutamine
Believe it or not, I actually looking forward to my low carb days (more energy..at least for the first 3-4 days.... Wednesday's when I start craving carbs.
I think I can see a difference... you be the judge...
1 month on MP's Assault and Bullet Proof and 21 days on new diet/workouts.
Friday Carb Day 10-17-08
Breakfast - 6:30 am
1 cup of Grape Nuts
12 oz of skim milk
Mid-Morning - 9:30 am
Banana
12 oz of skim milk
1/2 cup Oats
Lunch – 12:00
Turkey Sandwich on 8 grain
Fruit Smoothie in Apple Juice
Mid-Afternoon – 3:00
1 cup of Ground Turkey
25 Almonds
Mid-Large size Sweet Potato
1 Cheese Stick
Dinner – 5:30
Sabarro's Pizza (made me feel sick after eating it - been pretty clean till now)
**Had a date night with my 3 year old daugther**
1/2 Assault - 8:30
Workout – OFF
Before Bed - 10:30
1 cup of Grape Nuts
12 oz of skim milk
Diet is perfect (minus my one Sabarro's pizza slice in 20+ days)!
As for workouts - they are coming along. Still having trouble reaching the marks on some, but I'm seeing some major improvements with the diet/workouts. If it wasn't for my PT for really helping me (diet/workouts/keeping me focused on the GOAL), I'd be in that workout for 4 months.... see results.. take 3 months off.. then back on... I'm just sick of that! For years, I've said... "I really want to get in shape"... well this time around... I'm seeing the BEST progress EVER! You can bet... big things are about to happen here for BB12.
Assault - This has truly pushed me beyone my limits when it comes to the workouts. Pump's are crazy and I swear they last for hours. I mean, the guys that have tried it would have to agree that this is some great sh*t. Not only for the ingredients (cause that is key), but the taste! I'm almost to the end of my Assault, but you can bet your ass, that I'll be placing an order very soon!
10/19/08
Diet is back to Sat-Wed (very low Carb)
Saturday – Chest/Abs/Fast Mile 10:04 .25 cool down
Incline Bar Reg Grip –
20x40lbs
15x65
12x75
10x80
8x90
6x110
4x155 (PR)
2x165 (PR)
Incline DB’s Palms facing in – 5x8 (hit all 8 sets)
1 – 30’s
2 – 40’s
3 – 60’s (PR)
4 - 60’s
5 – 65’s (PR)
Incline Fly’s – 4x12 (Went to Pec Dec)
1 - 12x100
2 – 11x110
3 – 12x110
4 – 10x 110
Flat Bench –
20- 20x80lbs
15- 15x100
12- 9x100
10- 10x100
8- 8x125
Feet on Bench Push-ups – 4x15 (did these at home)
1 - 20
2 - 15
3 - 15
4 - 0
Straight Leg lifts (feet up to eyeballs) – 4x20
1 - 20
2 - 20
3 - 12
4 - 8
Ab Wheel – 4x20 (did these at home)
1- 20
2- 10
3- 10
4- 5
Thos two CARB days and 1 1/2 scoops of ASSAULT... really kick it in High Gear!
I knew this day would come sooner or later...
Damn pic won't load.... tubs are almost empty...
what were your starting stats / current stats?
what are your goals?
have you been using this current split for a long time? if your goal is to be strong, then youre on track... if your goal is to put on size, you may reconsider the volume/intesity
kudos for being consistent with the log tho!!
Thanks for the kudos.... (also updated on first post)
Age: 36
5'10"
165lbs (was 178 in March 2008)
BF 15.6% as of 9/28/08
Goal: Drop to 10% BF, while adding 10-15lbs of lean mass by March 2009.
Workouts will change through out... if not this one, on next one!
Only been on this diet/workout for 23days! Have seen some major changes with supplements/diet/workouts
littlejay
22-10-2008, 02:54 AM
dont take this the wrong way,but these supps are moderate at best.nothing ground breaking in these ingredients.also one thing you dont want to see on your supp label is,proprietory blend.What it means to a customer is that the company doesnt have to put exact values of ingredients in their product.thats why you see all those star symbols next to the compounds.its better off to stay with companys like eas who have been around for a lot of years,and actaully have scientific research behind products....flame me all u want,i know a lot of industry insiders.lots of props to ur nutrition and dedication to ur workouts,keep up the good work in the gym
You have every right to post that!
I had the same quetion and I'm more of a "does this product work" type of guy. I've tried tons of pre-workout products (samples and what not)and trust me...typically all they did was give me the shakes and racing heart.
I don't want it to seem like I'm defending certain supplement companies, but I'm just a guy...that loves supplements and has a closet full just like you!
To me...it's all about result!
***on a side note, Kentucky Fried Chicken (think you guys have those), special blend of 11 herbs and spices is DAMN good, but for over 50 years, no one knows exactly what's in it...but we still eat it cause it works to satisfy a desire***
I'm just saying :)... Have a great day! Appreciate the honest feedback.
Mini leg/calve workout... nothing major! :ji
Monday Diet was perfect
(Had to change to Pull Overs)Pull-ups with seated row bar (Rocky Style) 4 x to failure
1- 95x20
2- 100x17
3- 100x12
4- 100x11
Pull Downs – 5x20 (7.7.7)
1- 65x20
2- 65x20
3- 65x20
4- 65x20
4- 65x17
Added Compound Rows
80x20
95x20
95x17
95x16
Fast Mile – 1 mile = 10:02 .60 Cool down Total 1.60
Straight Leg lifts (feet up to eyeballs) – 4x20
20
15
13
15
Ab Wheel – 4x20
1-15
2-15
3-7
4-9
Ab Wheel
20
17
15
8
Just this week, I'm moving Tuesday workout(ARMS) to Wednesday, Wednesday to Thursday.....
Going out of town and will have an extra day of Low carb.. with carb days being Friday/Saturday... (since I won't be able to workout).
Taken Ab wheel with me.
without PC for a couple days...* will try to post via Blackberry
Had to workout at home and made some adjustments
Wednesday– Arm Annihilation Workout/
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls 15x20lbs
5) Reverse Curls - 12x20lbs
2 minute break
1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x10lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 15x10lbs
4 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 10x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls – 15x10lbs
--------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break
1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW,
1) Skulls- 7x60lbs
2) Arm Kickbacks- 15x10lb
5) Bench Dips- 25xBDW, then about a minute later 25xBDW
Friday – No Workout/High Carb day!
6:00 – 2 scoops of Waxy Mazie
6:30 am
1 cup of Grape Nuts
12oz of Skim Milk
9:30
16 oz of Skim Milk
1 Cheese Bagel
20 - Almonds
12:00 (lunch) (on the road)
2 cups of Spanish rice (made with Brown rice)
Chicken
3:00
Assault ½ scoop
3:30
1 Cheese Bagel
20 – Almonds
Protein shake
5:30 (dinner)
4 slices of cheese pizza (fresh dough and damn good)
9:00 pm
Small Pasta
Chicken
11:00
Banana
12oz of milk with Protein shake.
Saturday – No Workout/High Carb day!
7:30 am
1 cup of Grape Nuts
12oz of Organic Milk
10:00
1 Cheese Bagel
20 - Almonds
12:30 (lunch) (out looking for a damn halloween party costume)
Bag of Peanut Butter Pretzels
Grilled Chicken Sandwich
3:00
Assault ½ scoop
3:30
Deep fried Turkey
2 slices of Wheat Bread
5:30 pm – 12:00 (Halloween Party)
Pasta
Chicken
Wings
2 Pittsburgh Soft Pretzels
(had a few cookies)
More pasta and chicken before bed! :a+
Sunday – Semi-workout/Medium-Carb day (not planned)
8:30 am
Starbuck Espresso
12oz of skim milk
11:30
Huge Chicken Salad
(Cheese stick)
2:30 (lunch)
Turkey Meat (wheat bun)
Cheese Stick
Small Salad
3:00
Assault ½ scoop
5:30
Roast
Veggie (Broc and Carrots)
8:30 pm
At my Mom’s and she had Fruity Peebles.... That damn Fred Flintstone:yeah... two bowls!
11:30 pm
Protein Shake
30 Almonds
Workout:
100 push-ups
Ab Wheel
20
18
12
9
Monday - No Workout
On the Road for about 8 hours Diet was back to the normal Sat-Wed (High Fat/Low Carb).
Final Review in a few days!
***New log will start this saturday***
Back
Used Tri Bar for close grip Lats
20x60lbs
16X60lbs
15x60lbs
13x60lbs
Wide Grip
15x60lbs
15x60lbs
15x60lbs
One Arm Lat (both sides)
35x20lbs (10 second break)
20x20lbs (10 second break)
25x20lbs (10 second break)
Shrugs
70x20lbs
I've been dealing with a horrible headache for the past week or so. Cardio has been slacking cause of this and it takes everything just to push through these workouts. I did the shrugs a day early to see if it would help work out the kinks in my neck... and it did.
Shoulders
Side Raises
35x10lbs (5 second break)
20x10lbs (5 second break)
16x10lbs (5 second break)
Front Raises
20x10lbs (5 second break)
30x5lbs (5 second break)
33x5lbs (5 second break)
Ab Wheel
20
15
15
6
Final review for Assault and Bullet Proof will be up before Saturday.
:bd Mom!
Thursday 10/30/08 – No Workout/High Carb day!
6:30 am
1 cup of Grape Nuts
10oz of Skim Milk
1 TBSP of Brown Sugar
9:30
Health Granola Bars
12:00 (lunch)
Turkey on 8 grain
Large (Vivo) Pumpkin Chai Tea
3:30
Healthy Granola Bar
5:30 (dinner)
4 slices of cheese pizza (Papa John's)
8:00
Assault ½ scoop (only 1 more 1/2 scoop of ASSAULT)
9:00 pm
1 1/2 cups Milk
1 cup of Grape Nuts
1 cup of Strawberrys
1 Banana
1 scoop of Banana Creme protein
11:45
hmmmm.... not sure yet, but you can bet it will be something loaded in carbs...
ASSAULT FINAL REVIEW
Let me just say that it was a true privilege to run Assault and Bullet Proof for Muscle Pharm. I’ve logged several different supplements and like most have a cabinet full of “stuff” that either worked or after a month or so... it was “why the hell am I even bothering.”
I’m very picky when it comes to supplements and really want to make sure that when I do a log that it’s not only an honest one, but everyone will benefit (mainly the consumers). With that being said, I tend to look at the ingredients of the products before even submitting my application (maybe even PM the Rep(s) or “The Big Guy” for more details). I’m a big believer in what we put in our body reflects on how we grow (common sense...right!)
Well, let me just tell you this..... I’ve tried sooo many samples packets of different pre-workout drinks, only to be left feeling strung out, sick to my stomach (didn’t want to workout) or my heart was racing so fast that I thought I was going to stroke. Typically when you come down from these types of products, you just crash... and I mean hard.
The first night I took ASSAULT.... (also my first time taken a product that contained Beta Alanine), kicked in about 20 minutes during my drive to the gym. I felt the tingles that everyone talks about (with BA) and I knew right then it was going to be a hell of a journey for the next 30+ days. ASSAULT was right on the money when it comes to the results you’ll get!
Taken from (http://www.bodybuilding.com/store/musclepharm/musclepharm.htm)
Some of the Key Ingredients:
SUMA ROOT: Has also been called "the Russian secret," as it has been taken by Russian Olympic athletes for many years and has been reported to increase muscle-building and endurance.
BETA ALANINE: is a non-essential amino acid and is the only naturally occurring beta-amino acid with benefits of: Increased Muscle Mass, Increased anaerobic and aerobic endurance, and increased Muscular Strength.
CITRULINE MELATE: Citrulline Malate provides muscle energy that allows individuals of all walks to train harder and longer while speeding recuperation from exercise.
L-ARGININE: Arginine is a semi-essential amino acid. It is a building block of protein that performs a myriad of physiological functions. It is a known precursor of the gas nitric oxide (N02)
KRE-ALKALYN: is Creatine that is 100% stable and will not break down into Creatinine. This allows the Creatine to be absorbed more efficiently into the bloodstream. Kre-Alkalyn® allows athletes to use smaller serving sizes while experiencing even more explosive results.
CREATINE ETHYL ESTER (CEE): CEE does a superior work to gain muscle mass and muscle power in all athletes.
PYRU GLUTAMIC ACID: It increases the brain's ability to use glucose, meaning your brain cells have more energy available for their everyday needs, and feelings of tiredness and low mood are also improved.
(taken from MP site)
How is Assault different from other pre workout powders?
Assault is the most innovative pre-workout product to date. Assault is the only product on the market to combine entire formulas into one product giving you the new revolution in Pre-Workout Products. In addition we have spent much time perfecting the flavor, and guarantee Assault is the best tasting Pre-Workout cocktail you have ever experienced!
In addition, Assault ingredients are made from active ingredients, unlike most Pre-Workout Powders we do not fill the majority of our bottle with unnecessary fillers to save cost and affect the integrity of the ingredients. Assault is ONLY properly dosed Pre-Work out product on the market!
What does it mean to feel “Assaulting Pumps”?
This simply means that the Nitric Oxide Complex in Assault will allow more blood flow to the muscle allowing giving your muscle more oxygen in your training while you are tearing it down. Assault gives you that focus and muscle mind connection that will allow the muscle to grow giving you pumps you have never experienced before!
If you haven't seen the pictures, checkout the log! Pumps were just insane! On shoulder day, they just looked like I had a baseball cut in half and just popped them on my arms. I know that sounds corny, but hell...truth be told. As for calves... I have some tiny ass calves... worked those babies like you wouldn't believe! Picture's speak louder then words (even typed). Arms... whole other story... one of the MP Reps always bust my balls about... "it's not a tumor"...... that's cause when I did Arms.. my Triceps just looked freaky pump'd! Like I said... checkout the log!
How long will the effect or pump last!
Customers have experienced pumps that last as long as 2-3 hours after a workout. These pumps will last the entire time you are on Assault.
2-3 hours after, are an under statement! I woke up the next morning still pump'd. Over the several weeks that I took Assault, I could gauge exactly when my body was in full swing. Veins were just popping everywhere. Then it was time to hit the weights. If you haven't been following the log, these workouts were nothing easy. Yeah, the weight might look extremely low on some, but I dare you to give it a try. Saw damn good results and knowing that with Assault... the flood gates were open and supplying everything I needed to my muscles.
How should I take Assault?
Take Assault 1 scoop 15-30 minutes prior to workout to get a ridiculous pump. Take 4 weeks on 1 week off. Also for continued use without break use Assault Mon-Fri & take weekend’s off. We do not recommend exceeding 1 serving.
**Drink a minimum of 1 gallon of water per day when taking Assault.
I truly liked taken it on my way to the gym (20 minute drive), or if I was hitting the weights at home... about 30 minutes. Like I said, I would use my body (signs of... BA tingles, popped veins and that extra energy...) to determine when I was going to workout.
Last thoughts:
Rasberry Assault - taste was just amazing! Blue Raspberry Kook-Aid meets...... Hardcore Supplement!
Key Points -
*Product discription is right on! If what you read about the product on all the sites/boards tells you it's going to get you pump'd... IT'S RIGHT ON!
*When mixing, use room temp water, don't put in your typically protein shaker.... funnel, water bottle, and Assault. Trust me! You want every bit!
*First time you scoop it out.... ahhhh that inhale of bLUE Rasberry Heaven... awesome.. I've found myself just licking my finger and catching the dust in the top of the container (powder is that fine)!
*Endurance ...wow ENDURANCE... my PT gave me some really crazy workouts... helped me push on throw...
*For what your getting in the product, the price is damn inexpensive!
For more information about ASSAULT - http://musclepharm.net/forum/index.php?topic=248.0
Bullet Proof Final Review will be posted tomorrow night
Sonny
31-10-2008, 04:37 PM
Appreciate your hard work and dedication with the log. Did not know it was on this site. Sorry I missed it here.
LMAO...
You guys hunted me down like a moose in the deep forest! :flagC
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