Battle Fuel*Bullet Proof*Shred Matrix Log

Let the fun begin......


5’10”
164lbs (was 178 this time last year)
waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508

Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)

The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:

Saturday - Wednesday
Shred Matrix - 6:15 am

Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick

Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water

Shred Matrix - 11:45 am

Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella 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
Mozzarella Stick

Battle Fuel - 6:00pm

8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)

Workout – 9:00

After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick

Bullet Proof - 11:00 (Grape Fusion)

-------------------
Thursday - Friday

Waxy Maize - 6:00

Shred Matrix - 6:15 am

Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana

Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water

Shred Matrix - 11:45 am

Lunch – 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella 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
Mozzarella Stick

Battle Fuel - 6:30pm

8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)

Workout – OFF

Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats


The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)

The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)

Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels

Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)

Monday OFF

Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises

Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups

Thursday – OFF (High Carb Day)

Friday – OFF (High Carb Day)

Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.

you will love that stack trust me

Before PICS to Shred to 10% BF...

damn, those pics are freakin huge!!

Check First Post!:ht

11/01/08 – Saturday

The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)

Saturday - Chest
Goal
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels

Cardio: 20 minutes Last 2 minutes - 1 minute fast as possible then 1 minute walk – about 1.75 miles

Incline Barbell or DB
1) 110x7
2) 155x7
3) 125x7
4) 110x7

1) 110x7
2) 155x7
3) 125x7
4) 110x7

1) 110x7
2) 140x7
3) 110x7
4) 110 x7

Flat Chest Press
1) 100x7
2) 165x7
3) 135x6
4) 105x7

1) 105x7
2) 165x6
3) 125x6
4) 105x7

1) 105x7
2) 170x7
3) 125x5
4) 105x7

Incline Pec Fly
1) 80x7
2) 155x7
3) 125x7
4) 80x7

1) 95x7
2) 160x7
3) 125x7
4) 100x7

1) 100x7
2) 160x7
3) 125x6
4) 100x7

DB Flat Chest Fly
1) 25’sx7
2) 30’sx7
3) 25’sx7
4) 25’sx7

*no way I could to the other 2 sets*

5 minute break just to recharge ... alittle. By now I was pretty much reached that point that I wanted to leave..... had to try and at least get one set in of the others.

Decline
1) 95x7
2) 115x7
3) 115x7
4) 115x7

At home 20 minutes later... a much needed rest....

Push-ups
1) 7
2) 7
3) 5
4) 6

1) 7
2) 7
3) 4
4) 7

1) 7
2) 7
3) 3
4) 5

Ab Wheel (goal 28)
1) 22
2) 17
3) 9

11/02/08 – Sunday Legs (my weakest body part)
Goal
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)

Day 2 of low carbs, always have a horrible headache. Leg workouts tend to suffer.

Home Workout

The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)

Squats regular
1) 60x7
2) 60x7
3) 60x7
4) 60x7

1) 60x7
2) 60x7
3) 60x7
4) 60x7

Stationary lunges
Actually just did 6 minutes of BDW lunges...across the basement.

Leg extensions
1) 50x7
2) 75x7
3) 75x7
4) 75x7

1) 75x7
2) 75x7
3) 85x7
4) 85x7

1) 85x7
2) 85x7
3) 85x7
4) 85x7

Calves raises (very small calves)
Decided to go with the steps method from my previous log...just this time.. since I couldn’t really go heavy with the weights.

Bang’d out 383

25
50
50
50
60
60
40
30
18

Running late today (to gym) and did cardio at the end cause I really wanted to hit the weights because of time constraints. Empty means I didn’t get to it....


Tuesday - Back, Shoulders

DB shoulder shrugs
1 25x7 -- 1 35x7 -- 1 35x7
2 60x7 -- 2 85’sx7 -- 2 85’sx7 (PR)
3 60x7 -- 3 60x7 -- 3 60x7
4 35x7 -- 4 35x7 -- 4 35x7

DB pullovers (actually used machine to go heavy)
1 100x7 -- 1 110x7 -- 1 125x7
2 180x7 -- 2 165x7 -- 2 155x5
3 110x7 -- 3 115x6 -- 3 115x6
4 110x7 -- 4 115x7 -- 4 105x7

Seated rows
1 125x7 -- 1 125x7 -- 1 130x7
2 200x7 -- 2 215x7 -- 2 220x7 (PR)
3 155x7 -- 3 155x6 -- 3 155x7
4 125x7 -- 4 130x7 -- 4 135x7

Pulldowns
1 137.5x7 -- 1 100x7 -- 1
2 112x7 -- 2 137.5x7 -- 2
3 112x7 -- 3 112x6 -- 3
4 87x7 -- 4 100x7 -- 4

Had about 10 minutes to cram just this in... they were turning off the lights!

Frontal raises (machine)
1 65x7 -- 1 -- 1
2 140x7 -- 2 -- 2
3 70x7 -- 3 -- 3
4 65x7 -- 4 -- 4

Lateral raises (machine)
1 65x7 -- 1 65x7 -- 1
2 125x7 -- 2 -- 2
3 80x7 -- 3 -- 3
4 65x7 -- 4 -- 4

Cardio: Did HIIT on treadmill for about 6 minutes before getting asked to leave.

:bch

looking good bro

Was 24.0 BMI/ 15.7% BF 38 days ago...

11/05/06 - 23.6 BMI/ 13.7% BF...

Diet and workouts are going to change for a week.......

Wednesday - Arms

Bicep curl barbell
1 60x7 -- 1 70x7-- 1 60x7
2 80x7 -- 2 80x7-- 2 80x7
3 60x7 -- 3 70x7-- 3 60x7
4 60x7 -- 4 70x6-- 4 60x5

Tricep overhead rope extensions (actually Tri-Bar)
1 60x7 -- 1 60x7-- 1-- 0
2 80x7 -- 2 70x7-- 2-- 0
3 60x7 -- 3 60x5-- 3-- 0
4 60x7 -- 4 60x6-- 4-- 0

Hammer curls DB
1 20x7 -- 1 20x7-- 1 20x7
2 35x7 -- 2 35x7-- 2 20x7
3 20x7 -- 3 20x7-- 3 20x7
4 20x7 -- 4 20x7-- 4 20x7

Tricep rope straight down
Had to skip cause of lack of equipment at home. Did more dips.


Preacher curls close grip (Did Incline Curls – lack of equipment at home)
1 20x7 -- 1 -- 1
2 35x7 -- 2-- 2
3 20x7 -- 3-- 3
4 20x7 -- 4 -- 4

Bench-to-bench dips
1 12 -- 1 15-- 1-- 0
2 10 -- 2 15-- 2-- 0
3 15 -- 3 12-- 3-- 0
4 20 -- 4 0-- 4-- 0

Ab Knees up
23
20
13

only 5 minutes for cardio. I haven’t given myself enough time to complete everything. This is going to for my next workout and going forward.

Supplements:

Shred: This stuff is .... AWESOME. Pretty much have to force feed. I seriously could go 5 hours without eating. Very clean energy and notice that at different times I feel more energy... almost like an extra boost when you think it should have warn off... that's key!

Battle Fuel: So far, I've notice the focus and desire to continue to push myself. Have been in a really great mood these past couple days... that could be Shred or Battle Fuel...either way... it's a great thing!