Battle Fuel*Bullet Proof*Shred Matrix Log

[BB12]

Had to scale down the pics a bit... They are huge over here

[BB12]

Took OFF on Tuesday to caught up on some sleep...
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Wednesday - Back and Shoulders

The wife and daughter aren’t given me enough time to finish my workouts at night. May have to look into a 24 hour gym.

Cardio: Hit the cardio after workout to help push myself a little more because of the time issue.


.25 mile at 8.5 mph
15 min - jump’d on Stepmill “fast pace”
.75 mile HIIT

frontal raises (Military Press Palms facing eachother)
1 65x7-- 1 80x6-- 1
2 135x5-- 2 70x7-- 2
3 155x7-- 3 70x7-- 3
4 100x5-- 4 70x7-- 4


pulldowns
had to skip cause of time.

DB pullovers (machine)
1 95x7-- 1 110x7-- 1 120x7
2 160x7-- 2 165x5-- 2 150x3
3 130x7-- 3 135x7-- 3 105x6
4 100x7-- 4 110x7-- 4 105x7

seated rows
1 130x7-- 1 130x7-- 1 135x7
2 220x7-- 2 200x6-- 2 200x5
3 165x7-- 3 230x6-- 3 200x7
4 130x7-- 4 135x7-- 4 140x7

lateral raises (machine)
1 65x7-- 1 70x7-- 1 65x7
2 100x7-- 2 100x6-- 2
3 100x7-- 3 115x6-- 3
4 65x7-- 4 65x7-- 4

At Home (closed the gym on me)

shoulder shrugs
1 35x7-- 1 * 1
2 110x7-- 2 2
3 110x7-- 3 3
4 110x7-- 4 4


*Power went out at home and couldn’t finish and had to find my way out of the far corner of the basement!

[LLLLERN]

looking good man

[BB12]

Thanks....

New workout style... starting Monday...

[BB12]

Thursday 11/13/08 - Arms



Bicep curl barbell
1 60x7 -- 1 70x7 -- 1 60x6
2 100x7 -- 2 65x7 -- 2 60x5
3 70x7 -- 3 60x7 -- 3 60x7
4 60x7 -- 4 60x5 -- 4 60x7

Hammer curls DB
1 20x7 -- 1 20x7 --
2 35x7 -- 2 20x7 --
3 20x6 -- 3 20x7 --
4 20x7 -- 420x7 --

Tricep overhead rope extensions (Tri-Bar at home)
1 60x7 --
2 60x7 --
3 60x7 --
4 60x7 --

Bench dips with feet up
1 - 7
2 - 7
3 - 7
4 - 7

Bench-to-Bench dips
1- 7 1 - 10
2- 10 2- 6
3- 12
4- 10

Abs knee ups
25
15
9


Nothing really stellar about this workout. Felt really tired before going into it and the numbers show.

[BB12]

After 7 days of very low carb and fat, Saturday was a full on Carb day.

Looking forward to the new workout Style ON SATURDAY!

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Saturday – Chest

Cardio –
HIIT 1.25 Mile’s 9.44
StepMill 6 minutes (setting fat burner, no holding on)
Cool down on treadmill .25 mile


Flat chest press
1 130x7 -- 1 130x7 -- 1 130x7
2 200x7 -- 2 210x7 -- 2 200x7
3 160x7 -- 3 160x6 -- 3 155x5
4 130x7 -- 4 130x7 -- 4 130x7


Flat chest fly (Pec machine)
1 125x7 -- 1 112.5x7
2 162.5x7-- 2 175x7
3 137.5x7-- 3 137.5x7
4 112.5x7-- 4 112.5x7

Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 185x7 -- 2 185x7 -- 2 180x7
3 125x7 -- 3 120x7 -- 3 120x 6.5
4 110x7 -- 4 110x7 -- 4 110x7

Decline press
1 135x7
2 155x7
3 135x7
4 135x6

incline Fly
skipped (Chest was just out of gas)

At Home (chest had about a 20 minutes break from gym)


Pushups
1) 7 -- 1) 6 -- 1) 5
2) 7 -- 2) 7 -- 2) 4
3) 4 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5



then just 3x28 regular rep wheels
1) 15
2) 11
3) 12


No workout on Sunday(but back to Anabolic Diet). Other than that, the 28 Method left me sore as hell for a few days after each workout. Very nice change to my routine and could already see some major changes from mixing this in.

[BB12]

No cardio or abs tonight.

Since I’m not starting the new method till Saturday, I just wanted to do a kinda... “just get out of the house” workout tonight. Plus during the 2 weeks of the 28th Method, I never got to workout arms at the gym. Just a crazy mix-up to really hit a little of everything (minus chest and back)

Legs
Leg Press
1) 180x8
2) 380x6
3) 410x6 (PR) – damn impressive for me with my skinny ass legs!
4) 210x12 Fast Pace

Leg Extensions
1) 65x12 (fast)
2) 170x7 (1/2 reps)
3) 110x12 (fast)
4) 80x12 (fast)

Tri
Tri Press Down
1) 90x 7-----------------1) 140x7------------ 1) 100x5 (4 count)
2) 160x7 (PR)------------2) 120x7------------ 2) 100x5 (4 count)
3) 170x6 (PR)------------3) 100x7 (4 count)
4) 170x5----------------4) 100x5 (4 count)

Tri Extensions (All very fast with only 30 seconds in between)
1) 65x10--------1) 50x12
2) 65x9---------2) 50x10
3) 50x10--------3) 50x10

Bi’s
Hammer Strength Machine (preacher curl)
1) 45x7--------1) 45x12-------1) 45x7 (4 count on neg)
2) 70x7--------2) 70x7--------2) 45x7 (4 count on neg)
3) 80x6--------3) 55x7--------3) 45x7 (4 count on neg)

Hammers
1) 25x7-------1)25x7
2) 25x7
3) 25x7

DB Shrugs
1) 50’sx12
2) 50’sx13
3) 80’sx8

[BB12]

Tuesday -Diet was perfect...

Ab Wheel
16
10
12
8
8

Floor Abs (leg ups)
10
20
17
15

Reg Crunch (shoulder 6 inches off floor)
20
15
13
15
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Wednesday
Met with a CMT (Cert Massage Therapist) today. Got all the kinks worked out before I start WestSide Style Training (next 8 weeks). Trying to give my body a little break... don't want to hit that "I'm burnt out phase"

Friday starts Carb shift day... to just night... I'll post the new Carb days... Same diet.. just different on how carbs will be loaded.

I think ASSAULT maybe calling my name....

As for Battle Fuel, well that's coming to an end. Final review will be posted soon. Had some awesome gains in strengh!

[BB12]

Thursday (Steelers Game)
No workout, diet was perfect. Waistline is getting thin and even look more muscular (have been for a couple weeks). Still weigh around the same.. 165 (haven't been this thin is almost 7 years)

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Friday
2 mile HIIT with increase of grade from 1-15.

WS Method tomorrow - week 1

Todays Eating plan was a typical Low carb, High Fat & Protein till dinner.

Every Friday will be Dinner (5:30 - 11:00) Carb up!

[BB12]

Saturday's workout is attached. Felt great in the beginning of the workout and it was later determined when I went to the hospital that I had some reaction to something I ate.

No workout on Sunday or Monday... diet has been off, actually don't feel like eating anything. Will be back on track in a few days with AD.

As for the WS, I'd like to start again with this Saturday 11/29/08. Minor set back! I'm going to continue with just hitting the different body parts this week, sorta like I did last week.