dedic8ed1's road to ripped diet journel/blog updated daily.

[dedic8ed1]

Since I've been training again this has been my diet and training protocol.
Age 27
Height 5'9
Start date Oct 16
Weight Oct 16 198lbs today 178lbs
No gear right now I'm waiting until I expose the lines in my lower a**omen and at this point I'm about 4 weeks away,the top,middle and outline of my a**omen is exposed,before and present pictures will follow tomorrow.I have a 5 day training split 3 days on one off and two on, cardio 6 days a week as soon as I wake up on empty stomach and after training.

Calories burned in the morning 375/calories burned after training 322=697 calories burned total

8pm
I get up and walk on treadmill for 60 minutes between 2.5-3.5
9pm
Meal #1
1 cup of oats/300 cals 54g carbs
5 egg whites/175 cals 17.5g protein
11:30pm
Meal#2
6oz boneless breast/86 cals 17.5g protein
1 cup of brown rice/170 cals 35g carbs
2am
Meal#3
6oz Meatloaf/cals 408/24.4g fat/44g protein
4:30am
Meal#4
6oz boneless breast/86 cals/17.5g protein
1oz Almonds/170 cals/15g fat/6g protein
7am
Meal#5
3oz Pork chop/205 cals/11g fat/23g protein

8:25am I leave work and I'm at the gym buy 9:30am.Weight training followed by the stepping mill or treadmill for 25 minutes keeping THR at 120 or higher.

PWO meal 8oz of grape juice/160 cals/40gcarbs/35sugars

Totals
Calories=1760
Protein=125g
Carbs=89 129 with PWO
Fat=50.4

Every 3 days I'll change my carbs a little by only having my PWO carbs.And about every 10 days I'll have a cheat day,I'll buy a 1lb bag of dried fruit trail mix and split it up into three servings throughout the day along with my regular meals.So far this has been the most successful protocol I've put together for losing fat and it's only been 40 days.The last time I came this close I suffered a disc herniation and put me on the sidelines for 10 months.I don't spend money on magic pills for burning fat or any other bullshit products like that.Whole food sources and "dedication"is the only thing that works,but I do need some aminos but right now money's tight.

The cycle I would like to get my hands on when the time comes

500mgs of susstanon once a week,i know people do it eod but not me.
400mgs of Equipoise once a week
100 mcgs of clen 2 weeks on 2 weeks off towards the end of the cycle.

PCT will most likely consist of armidex begining on the 9th week of this 12 week cycle,along with nolva and clomid.I'd like to try myogenyx as well.

Goals are to be 185lbs at 5%bf which I feel is pretty modest.The last time I did any gear was 2005 a brief stint with some bullshit q-vet winstrol tabs and some equipoise.

[dedic8ed1]

Monday morning shoulders & biceps

Shoulders
Military press/ez curl bar
Set 1 50lbs x15
Set 2 60lbs x12
Set 3 70lbs x10

Dumbell presses
35lbs x15
40lbs x12
45lbs x10

Hanging one arm Laterals/side delts
25lb x15
25lb x12
30lb x10

Seated side delt deck/kinda like peck deck but for delts
40lbs x15
50lbs x12
60lbs x10

Dumbbell Shrugs
55lbs x15
60lbs x12
65lbs x10

Behind the back smith machine shrugs
50lbs x 15
70lbs x 12
80lbs x 10

Now onto the Bicep assault

I usually warm up with a 20 rep set with just the long bar.

Seated preachers
45lbs x15
55lbs x12
65lbs x 10

Smith machine alternate curls,this is probably my favorite bicep machine on the planet,very stable and controlled,good design.
40lbs x15
50lbs x12
60lbs x 10

Straight bar on cables/I only go until my arms are parrallell to the floor to really dig into the lower portion of the bicep.

50 x15
60 x12
70 x10

Hammer curls/for the brachialis

15lbs x12
20lbs x10
25lbs x10

Finished my workout with 30 minutes on the treadmill.

Now none of my sets are to failure rite now because I want my workouts to be progressive for instance next month December I will go to failure for the first 2 weeks and the second 2 weeks I'll start doing 4 sets instead of three and back to just 80%of my max not to failure and repeat this cycle every other month.This will ensure that I'm getting stronger and working my muscles harder forcing them to grow and keep them guessing not letting them adapt to the workouts.

Jumped on the scale before I left the gym I weighed in at 175lbs,which is the lightest I've ever weighed in my adult life.The lines in my abs are less blurry and more clear when flexed.Pictures coming soon.

[moush]

nice bro...ill definitely keep checkin this out for your results

[Amorphic]

why do you prefer shooting sust once a week?

[hauss man]

why do you prefer shooting sust once a week?

a lot of people shoot it once a week, only 30 mg are prop so many people dont want to hassel with injecting ed or eod

[dedic8ed1]

why do you prefer shooting sust once a week?

It's not that I prefer it it's just the way I've always taken it.The drug was developed for long term use with minimal injections.My view on this type of gear and always will be is that less is best with test,it's really just a base or foundation for a good stack for me that is.There's alot of mixed views on it but I do what works for me.Not only that I have a naturely big chest so I feel I'm more prone to gyno with large amounts of gear.

[dedic8ed1]

Tuesday abs

Warm up with 1 set of 15x sit ups and it's on far a long ride on the pain train.

I like to super set my abs to concentrate on the upper and lower a**omen as a whole.

#1 Seated crunches/Leg raises/The weight 40/50/60 is on the seated crunch machine I use no weight attachment with leg raises.
1st set 40lbs 15x/15
2nd set 50lbs 15x/15
3rd set 60lbs 15x/15


I only take 30seconds rest in between sets and super set combinations.

#2 Standing cable crunches with the short straight bar/45' degree lying leg raises.

Now when performing the standing cable crunches I take a close grip and keep the bar at about skull crusher negative point or hair line.

Set #1 40lbs 15x Leg raises x15
Set #2 50lbs 15x Leg raises x15
Set #3 50lbs 15x Leg raises x15

#3 Oblique intercostals one handed cable tucks/with one hand holding a single grip raised in the air standing parrallell to the machine and tucking your elbow in to your side but not touching and slowly contracting your intercostals on the side of which I'm holding the grip.Now I don't super set the intercostals because I have to be very careful of all side bending movements due to my herniated disc at t-5 t-6.

Set #1 30lbs
Set #2 30lbs
Set #3 30lbs

#4 20 minutes on the stepping mill at 8 while keeping my abs contracted the entire time, not tight or squeezing just slightly contracted.Concentrating entirely on your a**omen as a whole.It's more then important to get the mind to muscle connection it's "nessasary"with every muscle group.

At this point my next move is to the bathroom where I try to contract my abs a couple times in the mirror just to see how there progressing,contracting your muscle groups that you just trained after your workout is a good method for rushing blood to the muscle.Not flexing in the mirror where everyone can see you,don't be that guy. Go in the bathroom and admire your self.I'm not much for flag waving in the gym.

8oz of grape juice and I'm done.

Be sure to tune in for my treadmill sprints H.I.T routine in the first week of January which is sure to put some hair on you ass if your man enough.

[dedic8ed1]

Wednesday 60 min cardio no weight training,off day.

Yesterday only 1 cup of oats 54g carbs were the only carbs consumed in the morning after cardio.

Today I'll lower carbs to 1/2 cup of oats 27g carbs after cardio.

I only cycle carbs this low on days I don't do weight training for the sake of energy in my workouts.

Thanksgiving was the last day I indulged in heavy carbs and fats,the next time I'll have a high carb high fat day will be sunday which will be 10 days.

[dedic8ed1]

Thursday- Chest/Triceps

#1 Incline dumbbell presses
I'll warm up with the bar for 2 sets of 15 and then I proceed.
Set #1 40'sx15
Set #2 45'sx12
Set #3 50'sx10

#2 Incline fly's
Set #1 20'sx15
Set #2 25'sx12
Set #3 30'sx10

#3 Smith machine bench presses
Set #1 80lbs x15
Set #2 90lbs x12
Set #3 100lbs x10

#4 Cable cross overs
Set #1 30lbs x15
Set #2 40lbs x12
Set #3 50lbs x10

And to finish off my chest workout I'll put the adjustable arms on the machine all the way to the top 30lbsx10then adjust arms to the middle 30lbsx10 then adjust the arms to the lowest point and 30lbsx10.At this point my chest is fried and now I'm on to triceps.

#1 Dips
Set #1 50lbs assistance x 15
Set #2 40lbs assistance x 12
Set #3 30lbs assistance x 10

#2 Skull crushers/I use the ez curl bar for the balance benefit.
Set #1 50lbs x15
Set #2 60lbs x10
Set #3 60lbs x8

#3 Cable pushdowns
Set #1 40lbs x15
Set #2 50lbs x12
Set #3 60lbs x 9

And to put the final touches on the Tri's I did a set of close grip bench with just the bar to failure.Triceps"TERMINATED"

On the treadmill for 30mins 4% incline at 3.7 speed.My heart rate is at 127 which is where I should be for Mid to high level intensity fat burning.

8oz grape juice for my PWO and I'm done.Tomorrow I'll do legs and Walking to the treadmill afterwards will be a task.Till tomorrow happy training.


Get pumped

[bpm1]

lets see some pics bro, before n after

[dedic8ed1]

lets see some pics bro, before n after

There coming,My brother has pics of me before I hurt my back in 05 and after with all the weight I put on,and my pics with the progress I've made so far.I'm gonna kill'em if he doesn't get on this thing.

[dedic8ed1]

Friday morning-I did back today instead of legs I had to meet with my renter today and I didn't want to look like I had a problem he wouldn't understand.

Here we go!!!!
Keep in mind I don't do lower back work right now as a result of my herniated disc at t-5 t-6.

#1 Chins on the dip assist
Set#1 50lbs assist x15
Set#2 40lbs assist x12
Set#3 30lbs assist x10

#2 Seated rows
Set#1 60lbs x15
Set#2 70lbs x12
Set#3 80lbs x10

#3 Smith machine low row/I alternate arms on this exercise.
Set#1 45's x15
Set#2 45's+10 x12
Set#3 45's+2 10'sx10

#4 Bent over dumbbell rows
Set#1 35's x15
Set#2 40's x12
Set#3 45's x10

30 mins on the treadmill 4% incline at 3.5 speed hr between 125-132 and then my PWO 8oz's grape juice.And my PPWO 1 hour later is usually 8oz of meatloaf 85% lean or 6oz porkchop's and then it's bed time.

Now normally I like to do a follow up exercise at the end of the workout to just put the final burn to the muscle but I have to be careful with back exercises because of my disc issues.

Tomorrow legs and I swear I'll post all my pics tonight.

[dedic8ed1]

This before pic is from 11-11-06.I was 2 lbs heavier when I started over 10-26-07

The second pic is from11-25-07 which is about 40 days into this round of diet and training.

I'll PM Carlos to manage the pics so you can see them better.

[dedic8ed1]

Saturday Wheels are rolling

I like to spend a couple minutes with ham streching and a couple yoga moves to get my back ready for the pressure.

#1 Leg extensions

Set#1 40lbsx15
Set#2 50lbsx12
Set#3 60lbsx10

#2 Squats on the smith rack

I'll do just the bar for 20 reps just to get the form real tight before I begin.
Set#1 25'sx15
Set#2 35'sx12
Set#3 45'sx10

#3 Leg press
Set#1 45'sx15
Set#2 2-45'sx 12
Set#3 3-45'sx10

#4 Dumbbell Lunges
Set#1 30's across the gym about 20 steps total.
Set#2 30's across the gym about 20 steps total.

Thighs are "FRIED"

Calves

Calve extensions on the leg press
Set#1 100lbsx15
Set#2 125lbsx12
Set#3 135lbsx10

Standing calve extensions
Set#1 120lbsx15
Set#2 130lbsx12
Set#3 140lbsx10

30 mins on the treadmill 4% incline 3.5 speed.I wanted to switch it up so I tried the eliptical but My legs weren't having it.


Now if you notice I only did 2 sets of the lunges,there brutal to say the least and I was spent and knowing my limits are required when avoiding injury,it hasn't even been 60 days yet so I'm gonna take it easy until at least after the new year before I really turn it up.

At work last night was the first incident of a twinge or achyness in my back were the pain from my disc causes shooting pain into my lat,I'll sum it up to the fact that I had a really good back work out and next time and from now on I'll have to drop the bent over dumbbell rows and stick to all machine work.So I took two "ALEVE" at around 4am and the pain went away and came back just slightly after training this morning at 11am.As far as I'll go with pain meds is a non narcotic pain killer called "Ultracet" Which is a very good drug.

I'm gonna borrow my brothers camera and take a bunch of shot's arms,leg's,back everything.The ones I posted were all I had and just wanted to post something.

Tomorrow Is my first High carb day since thanksgiving,I try to keep it around every 10 days.I'll get my dried fruit trail mix 1lb split it up in three servings throughout the day along with my other meals and I might even have some cottage cheese with splenda,low sugar polaner perserves cinnamon and 1 bananna.

[dedic8ed1]

Sunday morning I weighed myself at work and I'm 171.5 and now I'm gonna have my high carb day.

[pumpd4lif]

It's not that I prefer it it's just the way I've always taken it.The drug was developed for long term use with minimal injections.My view on this type of gear and always will be is that less is best with test,it's really just a base or foundation for a good stack for me that is.There's alot of mixed views on it but I do what works for me.Not only that I have a naturely big chest so I feel I'm more prone to gyno with large amounts of gear.

looks good really detailed an i also am a big fan of sus,once or twice a week injections are all u need for great results.depending on how much ur taking ofcourse.anything under 1,000mg per week i would use less injections as u stated.But once u really start to get above 750 u really should break it down more unless front loading ofcourse imo

but looks good bro really good keep it up!

[dedic8ed1]

Here's some pics from summer 05 before I got injured.This was the leanest I ever was but not the biggest.I really didn't know as much about diet and nutrition as I do now.

[manwitplans]

Thats some quality job done right there.
Makes me wanna cut up, but still has 2 months of muscle and lard to come

[dedic8ed1]

Thats some quality job done right there.
Makes me wanna cut up, but still has 2 months of muscle and lard to come

And just think bro I had no knowledge of dieting I was just throwing up weight and that was it.When I was 228lbs I was repping 315lbs on bench press for 15 and 365x2 but never a 400lb member.While taking 750mgs of suss and 200mgs of deca and 50mgs of d-bol.And now I got the know how and the dedication to train and diet like an animal but an educated animal and I've done pretty well this go around with just diet and training,once the gear comes it's on like hot butter popcorn

[dedic8ed1]

Monday morning=Shoulders/Biceps


Now if there's one thing better then indulging in your high carb day it's the next days training,so here we go.

#1 Machine military presses
Warm up no weightx20 2 sets

#1 50lbs x15
#2 70lbs x12
#3 90lbs x10

#2 Dumbbell Presses

#1 30's x15
#2 35's x12

Now I only do 5 sets for fronts because fronts get enough of a work out due to the high incline ratio.

#3 Side Delt Deck

#1 50lbs x15
#2 60lbs x12
#3 70lbs x10

#4 Cable laterals behind the back/target side delts

#1 20lbs x15
#2 20lbs x12
#3 30lbs x10

With this exercise I don't feel the need to go crazy with the weight,plus this movement requires good balance,concentration and most important
"Mind to Muscle Connection"

#5 No handle reverse cable concentrations

By grabbing the clip provided on the cable with minimal weight and adjusting the level of the cable wheel to shoulder height do a reverse motion targeting the rears keeping your arm parrallel to the floor and elbow bent.

#1 20lbs x15
#2 20lbs x12
#3 30lbs x10

#6 Reverse Peck Deck

#1 30lbs x15
#2 30lbs x12
#3 40lbs x10

Now to finish up with the rears on the pec deck instead of facing the pad provided for your chest or back but for this particular exercise I'm facing the pad,now to get the best out of the rear delts I sit on the seat sideways so that my left shoulder is touching the pad and with my right arm I'll grab the apparatus still in the furthest position back and do the same motion,but while sitting in this position I can go deeper in the positive part of the movement and less in the negative thus giving me a better burn on the muscle.This is a must do exercise for the rears and atleast for me it is,try them out but remember to keep your elbow high enough to feel the rear delt being isolated and "Eureka" you discovered a really good rear delt exercise.

Biceps

Warm up 1 setx20 just the straight bar and here we go!!!!!!!!

#1 Preaches with the short straight bar

#1 2-10'sx15
#2 4-10'sx12
#3 4-10's 2-5's x10

#2 Seated alternate dumbbell curls/My absolute favorite bicep exercise.
>each arm
#1 30's x15 >
#2 35's x12 >
#3 40's x10 >

#3 Some crazy ergonomic sit down machine that allows full isolation of the biceps.I'll execute this last exercise by alternating right/left/both.This is counted as 1 rep.

#1 50lbs x10
#2 60lbs x10
#3 70lbs x10

#4 Hammer curls/one arm at a time

#1 20's x15
#2 25's x12
#3 25's x10

#5 Brachials curls with the rope

#1 30lbs x15
#2 40lbs x12
#3 50lbs x10

Treadmill 4%incline at 3.0 to 3.5

PWO 8oz grape juice/PPWO 1 hour later 6oz 85% lean ground beef meat loaf.


Shoulders/Biceps "Terminated"

When I got home The left side of my back felt a little tight probably from the seated alternates,so after I had my PPWO meal I took 1 "ultracet" non narcotic pain killer and 1 "Lodine" Lodine is a prescription anti inflammatory,there pretty rough on the stomach so it's suggested you eat a meal with them.

[dedic8ed1]

"High Carbohydrate day summary"

1st meal 2 1/2 cups of Low fat 2%cottage cheese
450 cals/30gcarbs/50g protein/12.5
1 banana/121 cals 31g carbs

Totals=571 cals 61g carbs/50 g protein/fat 12.5

2nd meal-5 1/4 cups of a handful of everything trail mix.

1/4 cup is 5g fat/20g carbs/2g protein/130 cals

Totals 25gfat/100g carbs/10g protein/650 cals.

3rd meal

2 1/2 cups of Tortellini's
Totals=12gfat/76g carbs/21g protein/498 cals

Total for all three high carb meals

Calories=1719
Fat=495 g
Carbohydrates=237 g
Protein=81

Didn't really do much planning I pretty much ate stuff I liked to normally eat,calories are around the same I take in on a daily basis but carbs were a bit out of hand.I got on the scale at the gym today just for shits and giggles and I was only 1 lb heavier.

Neaxt time I'll just throw a couple sweet potatoes in with my boneless breast meals,I mean this was fun but not really how I want to benefit from my high carb day.Next high carb day 12-13

[madds87]

Way to go man! I can see some awsome results! Keep up the good work.

[dedic8ed1]

Abs today

This week abs were done a little different instead of super setting top and bottom a**omen together with light weight I just did straight sets of the top a**omen first 2 exercises,followed by 3 exercises for lower a**omen with weight .No oblique or intercostal work either and it paid off,I had no pain in my back so it was a good call.

#1 Seated crunches

A warm up set of 40lbs x15
#1 60lbs x15
#2 70lbs x15
#3 80lbs x15
#4 90lbs x15

#2 Standing cable crunches
#1 50lbs x15
#2 60lbs x15
#3 70lbs x15
#4 80lbs x15

#3 Hanging leg raises
#1 x15
#2 x15
#3 x15
#4 x15

#4 Reverse crunches
#1 x15
#2 x15
#3 x15
#4 x15

#5 45' sit up's
#1x12
#2x12
#3x12
#4x10

Stepping mill 30 mins at level 7 burned 322 cals.

I ran out of grape juice,and I'm running out of food to so I just went home and cooked a cup of oats and that was my post workout.

[dedic8ed1]

Back/tri's

I'm doing tri's to start any workout I combine them with for the sake of getting the best possible training out of them.They are the most lagging of my muscles.

#1 Dips/No weight as of yet.

#1 x15
#2 x15
#3 x12

#2 Close grip bench

#1 95lbs x15
#2 115lbs x12
#3 135lbs x 12

#3 Cable Extensions

#1 80lbs x15
#2 90lbs x12
#3 100lbs x10

Back

#1 Low row machine/one arm at a time

#1 45 x15
#2 70 x12
#3 90 x10

#2 High row machine/one arm at a time.

#1 55 x15
#2 65 x15
#3 75 x12

#3 Seated rows/close grip

#1 70 x15
#2 80 x12
#3 90 x10

#4 Wide grip rows

#1 50 x15
#2 60 x12
#3 70 x10

Treadmill 4%incline 3.5 speed 30 mins.

1 Cup of oats and 6 egg whites.I running out of food so I can't have my grape juice right now but this will have to do.

[dedic8ed1]

Thurs off day,tomorrow chest and traps.

[dedic8ed1]

#1 Incline barbbell presses

#1 105 x15
#2 125 x12
#2 130 x10

#2 Incline dumbbell presses

#1 35's x15
#2 40's x12
#3 45's x10

#3 Bench press machine

#1 80 x15
#2 90 x12
#3 100 x10

#4 Cable cross overs

#1 30 x15
#2 40 x12
#3 50 x10

To finish off chest I do a exercise I like to call trips,By adjusting the arms on your cable machine to the middle and exacuting the same cross cable movement but your first contraction will be at your lowest point then the middle and then the highest point,this is considered on rep.I'll do this for 3 final sets to 15.

#2 Traps

#1 Barbbell shrugs

#1 135 x15
#2 155 x12
#3 160 x10

#2 Dumbbell shrugs

#1 45's x15
#2 50's x12
#3 55's x10

#3 Seated shrugs

#1 90 x15
#2 100 x12
#3 120 x10

December 16th will be 60 days in,at which point I'll start a new level of training which will consist of 4 sets per exercise instead of three,60 secs in between sets instead of 30 secs.

I'll begin posting pics by weekly starting this weekend so the transformation will be documented to the fullest.

Tomorrow Legs

[dedic8ed1]

Legs
#1 Leg extensions

#1 60 x15
#2 70 x12
#3 80 x12

#2 Squats

#1 135 x15
#2 155 x12
#3 175 x10

#3 Leg Press

#1 180 x15
#2 230 x12
#3 280 x10


Calves
#1 Standing extensions

#1 100 x15
#2 120 x12
#3 140 x10

#2 Leg press calf extensions

#1 150 x15
#2 160 x12
#3 170 x10

Weighed in today at 168 lbs.Tomorrow my high carb day but this time all my meals will be the same but with a double dose of either brown rice or sweet potatoes.

Example 6 oz boneless breast-2 cups of brown rice

Example 6 oz meatloaf 2 medium sweet potatoes.

I'll still get up tonight and do my 1 hour cardio and when I'm finished I'll have 2 cups of oats instead of 1 with my 5 egg whites.

After I get off work I'll have plenty of carbs in me to look nice and full.At around 3pm I'll take some pics and post them.

[dedic8ed1]

Monday-Shoulders/Biceps

Shoulders
#1Military press/cambered bar

#1 70 x15
#2 80 x12
#3 90 x10

#2 Single arm dumbbell pressess

#1 35 X15
#2 40 X12

#3 Side delt deck

#1 60 x15
#2 70 x12
#3 80 x10

#4 Hanging side delt laterals/one arm

#1 25's x15
#2 30's x12
#3 35's x10

#5 Behind the back delt raises with cable.

#1 20 x15
#2 30 x12
#3 30 x10

#6 Reverse peck deck

#1 60 x15
#2 70 x12
#3 80 x10

Followed by the same finishing touch up as I do every week for the rear delt's.

Biceps

#1 Straight bar

#1 65 x15
#2 70 x12
#3 75 x10

#2 Seated dumbbell alternates

#1 25's x15
#2 30's x12
#3 35's x10

#3 Standing cable curls

#1 80 x15
#2 90 x12
#3 100 x10

#4 Seated ergonomic alternate curls

#1 50 x15
#2 60 x12
#3 70 x10

#5 Alternate hammer curls

#1 20's x15
#2 25's x12
#3 30's x10

Treadmill for 30 mins at 4%incline at 3.5 speed

Followd by 8 oz grape juice/ppwo 6 oz meatloaf.

Felt stronger then ever since I started training again,my correct high carb day was responsible for it,the sweet potatoes and brown rice with every meal was a good way to do it and I'll continue to do this for the remainder of the protocol.

Tomorrow abs and triceps.

[Consistency]

looks good, keep up the progress

[dedic8ed1]

Triceps/Abs

#1 Dips/no weight

#1 x15
#2 x15
#3 x15

#2 Seated over head dumbbell press

#1 45 x15
#2 50 x12
#3 60 x10

#3 Tricep cable pushdowns

#1 70 x15
#2 80 x12
#3 90 x10

Abs

First 2 exercises are to target the top of the a**omen,the second 2 are to target the bottom.

#1 Seated crunches

#1 60 x15
#2 70 x12
#3 80 x10

#2 Standing cable crunches

#1 80 x15
#2 90 x12
#3 100 x10

#3 Hanging leg lifts

#1 x15
#2 x15
#3 x15

#4 Reverse crunches

#1 x15
#2 x15
#3 x15

Stepping mill 30 mins at level 8/calories burned 376.

PWO 8 oz grape juice/PPWO 6 oz meatloaf.

I've been trying to get my brother to take pics of me every 2 weeks but he's pretty busy,so I guess I know what I'm gonna ask santa for christmas:

[dedic8ed1]

Wednesday taking the day off completley,I haven't had a day off from work in three weeks and tonight I'm still going in for 8 hours ot on my day off.Tomorrow will be my first day off in almost a month I'll get a check for 80 hours plus 32 hours OT and will finally get a day to myself to just relax but I'll still be at the gym.

[dedic8ed1]

Thursday/Chest

#1 Incline bench press

#1 135 x15
#2 155 x10 Too much weight
#3 135 x12

#2 Incline dumbbell press

#1 30's x15
#2 35's x12
#3 40's x10

#3 Bench press machine

#1 130 x15
#2 145 x15
#3 165 x15 Probably the best machine for bench press

#4 Cable crossovers

#1 20 x15
#2 25 x12
#3 30 x10

Used my trips cable crossover method to put the finishing touches on the pecs.

Treadmill for 30 mins at 4%incline at 3.5

PWO 8 oz grape juice PPWO 6 oz meatloaf.

I thought I was gonna have my first day off in three weeks but I had the option to go in tonight and so I am going in for another 8 hours.It's amazing that I can go three weeks without a day off and still stay dedicated to my diet and training,hence the "dedic8ed1".

Tomorrow back day

[dedic8ed1]

On the 16th I'll post my 60 day progress pics and there sure to be nothing short of staggering.

[dedic8ed1]

Back

#1 Chin ups

#1 x15
#2 x15
#3 x15

#2 Low row machine/alternate

#1 55 x15
#2 65 x12
#3 75 x10

#3 Wide grip pull overs to the waist

#1 45 x15
#2 50 x12
#3 55 x10

#4 Wide grip row machine

#1 50 x15
#2 60 x12
#3 70 x10


Traps

#1 Barbell shrugs

#1 95 x15
#2 115 x12
#3 125 x10

#2 Seated shrugs

#1 90 x15
#2 110 x12
#3 130 x10

#3 Dumbbell shrugs

#1 45's x15
#2 50's x12
#3 55's x10

Treadmill for 30mins at 4%incline 3.5 speed

PWO 8oz grape juice PPWO 6ozboneless breast.

I'm pretty tired today not having a day off for 14 days straight tends to have that effect on some people.O well tomorrow legs and sunday my carb day.

[dedic8ed1]

Legs

#1 Leg extensions

#1 70 x15
#2 80 x12
#3 90 x120

#2 Squats

#1 135 x15
#2 155 x12
#3 160 x10

#3 Inverted leg press

#1 2 plates each side x15
#2 3 x 12
#3 4 x 10

Calves

#1 Standing extensions

#1 80 x15
#2 95 x12
#3 115 x10

#2 Leg press calf extensions

#1 155 x15
#2 165 x12
#3 175 x10

Treadmill for 30mins at 3.5 speed and 5% incline.

I had to change up my cardio a little bit cause my heart is getting used to the same routine.I get the best results for burning fat at between 120-130 beats per minute.On thursday I couldn't get it up past 115 so now I use a 5% incline at the same speed of 3.5,which has brought me back up to 122 bpm.

Weighed in today at 168,I'm guessing I'm holding this weight because I ran out of food for about a week and all I had was my boneless breast.

[Malbolgia]

I like that protein up on top of the fridge in the back shot....where do I get Bacardi flavor? LOL!

Nice, detailed job man, keep it up.

[dedic8ed1]

No gym today,back is feeling a little tight and I didn't get much sleep before work last night.No carb day pics either I'm pretty busy so I do them asap.

[dedic8ed1]

Skipping the gym today to get some rest was a good idea,I just woke up and feel 100% better my back is feeling great and am ready to get another nap before work tonight and start the week of training fresh.

[dedic8ed1]

Shoulders/biceps

#1 Military press machine

#1 70 x15
#2 80 x12
#3 90 x10

#2 Dumbbell presses

#1 35 x15
#2 40 x12
#3 45 x10

#3 Side delt machine

#1 60 x15
#2 70 x12
#3 80 x10

#4 Behind the back cable lateral lift/for side delts

#1 20 x15
#2 30 x12
#3 30 x12

#5 Reverse peck deck

#1 50 x15
#2 60 x12
#3 70 x10

#6 Reverse incline rear delt

#1 15 x15
#2 20 x12
#3 20 x10

Biceps

#1 Preachers

#1 45 x15
#2 70 x12
#3 75 x10

#2 Seated alternate curls

#1 30's x15
#2 35's x12
#3 40's x10

#3 Standing cable curls/short straight bar

#1 80 x15
#2 90 x12
#3 100 x10

#4 Hammer curls with rope

#1 50 x15
#2 60 x12
#3 70 x10

Treadmill for 30mins at 5% incline at 3.8

PWO 2 medium sweet potatoes and 8oz boneless breast

Once again I ran out of grape juice so I had to make do.

Tomorrow Tri's/abs

[dedic8ed1]

Triceps

#1 Weighted dips/I have no belt for a plate so I hold a dumbbell with my feet.

#1 no weight x15
#2 30 x15
#2 30 x12
#3 30 x10

#2 Skull crushers

#1 50 x15
#2 60 x12
#3 70 x10

#3 Single hand extensions/Palms up

#1 20 x15
#2 30 x12
#3 40 x10

Abs

#1 Ab machine crunches

#1 60 x15
#2 70 x12
#3 80 x10

#2 Standing cable crunches/short straight bar

#1 80 x15
#2 90 x12
#3 100 x10

#3 45' crunches

#1 x15
#2 x12
#3 x10

#4 Leg raises

#1 x15
#2 x15
#3 x15

#5 Reverse crunches

#1 x20
#2 x15
#3 x15
#4 x12

Stepping mill 30 mins at level 8 calories burned 355.

PWO 1 cup of oats 8oz boneless breast.

It ain't pretty but when your broke you improvise.

Finally tonight is my first night off for the month,last Thursday I was supposed to have off but there was OT and I need it,but tonight I'm staying home and gonna recharge a little bit you know how it is.Tomorrow back day.