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!