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Old 07-12-2011, 05:57 AM   #221
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7/11/2011

Food intake

8:00 - AMS BCAA w/1 tbsp Gatorade powder in 16 oz water

Sups - 1.5g Kre-Alk, 1.6g BA, AA MFV

2 whole large eggs
3/4 cup egg whites (= 4 lrg eggs

9:30
Greek Yogurt
1/2 pint skim milk

Sups: Juice Plus Fruit & Veggie, Lecithin, Fish Oil

11:30
3 Tbsp of Cream of wheat
1 1/2 Whey
Dash of Cinnamon

Sups: LivCare

Preworkout: 6 Anabolic Impac

Postworkout/Lunch
1 scoop whey in water
Dash of cinnamon
16 oz Gatorade
Turkey on wheat

Sups: Lecithin and MFV

4:15
1 Tbsp of Apple Cider Vinegar
1 tsp of natural honey
6 oz water

Dinner
2 cups of angel hair pasta
2 cups of salad
1 wheat homemade garlic bread

Night snack
10oz skim
1 1/2 scoop whey
1 scoop cycle support
★★★★★★★

Workout
Legs, Hams, Calves

Super Set these 2 with 90 sec rest after leg extension

Leg Curls 4 sets-15 Reps
60x15,60x15,60x15, 60x15

Leg Extension 4 sets-12 Reps
110x12, 110x12, 110x12, 125x12
----------
Leg Press 3 sets-12 Reps
295x12, 295x12, 295x12

DB Stiff leg Dead Lift 3 sets-8 Reps
40x8, 40x8, 40x8

Prone leg curls 2 sets-25 Reps
40x25, 40x20

Standing Calves 4 Set-12 Reps
120x12,120x12, 120x12, 120x12

Hate these as the tear up my traps (broken blood vessels)

Seated Calves 4 sets- 15 Reps
210x15, 310x15, 330x15, 330x15
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Old 07-12-2011, 11:29 AM   #222
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hate those to.good looking workout.
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Old 07-12-2011, 11:33 AM   #223
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Awesome volume on your workout, keep crushing it.

Your diet looks dialed in bud!
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Old 07-12-2011, 11:54 AM   #224
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Thanks fellas
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Old 07-12-2011, 12:13 PM   #225
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Nice work BB!

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Old 07-12-2011, 08:10 PM   #226
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yeah buddy... switching things up big time...
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Old 07-12-2011, 09:28 PM   #227
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★★★★

Workout
Chest, Shoulder, abs

Chest
DB Incline Press 4 set 15 reps
30x15, 30x15, 30x12, 30x10

Push up 4 sets to failure
15,8,10,6

^ items were done as super sets with 60 sec break after push up
~~~~~~~~~
Pec Fly Machine 4 sets 12 Reps
80x12, 80x12, 70x12, 70x12

Machine Bench 4 sets 10 reps
155x8, 140x6, 110x8, 110x10

^ items were done as super sets with 60 sec between
~~~~~~~~~
Shoulders Machine
DB Lat Raises 4 sets 15 reps
80x15, 80x15, 80x15, 80x15

Military press 4 set 8 reps
70x8, 70x8, 70x8, 70x8

Rear Delt 3 set 20 reps
20x15, 20x15, 20x10
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Old 07-14-2011, 12:24 PM   #228
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7/14/2011

Back, Traps, calves

Back
Seated Rows 4 set 10 reps
160x10, 250x10, 250x10, 250x8

Wide Pull down 4 set 10 reps
100x12, 100x10, 100x10, 100x8

Super set with 60 sec rest after pull down

★★★

T-bar 1 set 12 reps
45x12

DB Pull over 1 set 12 reps
40x12

Super set

★★★

DB Rows 3 set 8 reps
70x8, 70x8, 70x8
~~~~~~
Traps
DB Shrugs 3 sets 20 reps
50x20, 50x20, 50x20
~~~~~~
Calves
Standing 4 sets 8 reps
120x8, 180x8, 210x8, 240x8

Seated 4 sets 12 reps
230x12, 330x12, 350x12, 350x12
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Old 07-14-2011, 04:53 PM   #229
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Hey bb12 how are those supersets working for you? I just started using SS on a daily basis and i kinda like it.
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Old 07-14-2011, 05:24 PM   #230
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Really liking them and will be like this for the next 4chapter weeks. Legs are still sore from monday
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