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/im...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

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...