Don’t Miss out on your chance to join my online personal training clients list!!

I have been really busy lately and have not been able to offer my online personal training for a while. However after receiving numerous request to bring it back I have given in and decided to start it up again.

The number of online clients I will be able to accept is going to be a limited few, because I just won’t have the  time necessary to make and keep up with everyone’s routines if I allow too many to join. So hurry up if you want a chance to secure a spot, because they will be going fast. Trust Me!

For more information on how to receive your personalized rate quote and online training program please click  HERE

Today’s workout was really great and I felt stronger than ever, It appears that my body is starting to get back into the swing of things and almost running at full speed again.

Nutrition

Cellucor Supplements Schedule:

Pre-Workout 30min before workout 3 capsules p6 extreme, and 2 scoop M5 extreme

Post Workout Immediately following workout 4 capsules R3 extreme

Before Bed 2 capsules p6 extreme and 4 capsules r3 extreme

Workout

Chest, Biceps, Abs

Reverse Grip BP- 155/15, 185/12,205/10, 225/8, 245/5

Flat BP- 135/25

High Cable Chest Crossovers- 60/15, 80/7, 80/8, 80/6

+

Low Cable Chest Crossovers- 60/10, 50/8, 50/8, 50/6

Flat Machine BP-100/12, 120/7, 120/6

DB Pullovers-75/10, 90/8, 90/10

+

Straight arm Dips- 0/20, 0/15, 0/20

DB Hammer Curls- 40/12, 60/10, 60/10, 75/8

Cambered Bar Curls(Wide Grip)- 50/15, 70/10, 70/10

Reverse Grip Cambered Bar Curls- 20/20, 20/20, 20/25

+

1-arm DB concentration curls- 15/8, 15/8, 15/8

+

Cambered bar 21’s- 20/21, 20/21, 20/21

Weighted Rope Crunches 150/30, 150/25, 150/25

Feeling stronger than I have in a really long time and have more energy. The m5 extreme is starting to give me stronger and stronger pumps as well.

If I were to host a live webcam chat for 1 hr every other day, where you could ask me your fitness and nutritional questions. and I would answer them live, would that be of any interest to anyone?, if so what time do you think would be ideal(I’m thinking around 6 central time M,W, F) Let me know. Thanks and Train Hard

Starting weight for the week was 191.4lbs

Weight is starting to coming back up, diet is changing a little bit. I will be posting the updated daily meal plans for the upcoming week.

Life is getting a bit crazy and its keeping me from updating as much as I would like. I will be doing my best to keep the log more updated this week, so I don’t fall to far behind.

I already posted the first days workout and meal plan, so today I’m just gonna do a brief summary of the rest of the week. As you know if you have been following the log, last monday was my first day back to training in almost 3 weeks due to events occurring in my life.

With that being said I was extremely sore all week and for that reason I decided to make it only a 3 day workout week. I wanted to make sure I didn’t over do it and run my body to far into the ground.

I already posted Mondays(chest,Biceps, and Abs ) workout, so here are the other 2.

Tuesday March 23

Workout-Back, Triceps, Shoulders

Chin-ups- 0/10, 0/8

Straight Bar Dead-lifts 45/15, 135/12, 135/12, 135/12, 225/8, 225/10(really took it easy)

Seated Low Cable Rows- 100/15, 140/10, 140/12, 160/6

Standing Upright Cable Rows-100/15, 120/12, 150/12

Reverse-grip Lat Pull-downs- 100/15, 120/12, 150/8

+

Straight arm  Pull-downs- 50/10, 50/10, 50/12

2 Arm DB overhead Ext- 60/12, 70/8, 70/8

V-bar Triceps Press-downs- 60/10, 60/8, 60/8

Reverse Grip Press-downs- 80/12, 80/12, 80/10

Standing Front Military Press- 95/9, 95/6, 95/5

DB Shrugs- 70/12, 85/10, 50/15

+

Back Ext-0/12, 0/12, 0/20

Not a bad workout for the first week back, everything definitely felt a lot heavier than usual.

Wed March 24

Workout-Lowerbody

Squats- 135/12, 135/12, 135/12, 225/8, 225/8, 225/8

Front Squats- 135/10, 135/10, 135/8

1-leg leg ext- 50/8, 50/10, 50/10

GHR- 0/15, 0/15

+

Standing Single Leg Leg Curls 40/15, 40/15

Fairly light workout, but didn’t wanna over do it and my legs were definitely sore for a few days after, even from that light work load.

Th, Fri, Sat, and Sunday were used as rest and recovery days

Diet & Supplementation)Tue,Thr, Sat

(6am)Meal 1: 2 scoops ON 100% Whey protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

(11am)Meal3:8oz chicken, 4oz yams, 1 orange

(12:30)Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

(4:00pm)Post-Workout: 2 scoops ON 100% Whey , 4 tabs Cellucors R3 Extreme

(5:00pm)Meal 4: 1cup White Rice, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 2 cups broccoli

(1045PM)Meal7: 2 caps Cellucor P6 Extreme,4 caps Cellucors R3 Extreme,  2 scoops ON Casein Protein powder

Diet & Supplementation(Wed, Fri, Sun)

(6am)Meal 1: 2 scoops ON 100% Whey Protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 2 scoops ON 100% Whey Protein, 4 caps Cellucors R3 Extreme

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 4 caps Cellucors R3 Extreme, 2 scoops Casein Protein powder

Starting Stats: 188.6lbs(very embarrassed to post this, but I’m going to bc I want it to provide me the motivation to never let my weight drop this low again. See when I said I was a hard gainer still and have to eat a ridiculous amount of calories to maintain my weight, I was not kidding.)

I’ve decided that this time after I reach 200lbs I will never allow my weight to drop bellow it again. My goal of this 5 months is to gain as much size as possible(but I do not want to sacrifice my definition to do so)

Here are my before pictures:(notice the significant lack of size as compared to the previous logs ending photos.) All Pictures taken without  pumping up. The lighting is horrible too, bc I look way more out of shape than I actual am, but for consistency purposes all weekly pics will be taken under same conditions.

Workout-Chest, Biceps, Abs

Chest

Push-ups     0/50

Reverse-grip BP   135/8, 155/8, 175/6

Incline DB BP 15 degrees   50/15, 70/10, 95/6, 95/5

Flat Machine BP   70/12, 90/12, 110/6, 140/5

DB Flat Flyes   50/12, 50/10, 50/15

+

Decline BP    135/8, 135/7, 135/7

DB Pullovers 50/12, 50/12, 50/15

BP Negatives 315/1, 225/1, 135/3

Biceps

Barbell Curls 115/8, 115/6, 115/5, 115/3

DB hammer Curls 40/6, 40/5, 40/5

Cambered Bar Preacher Curls(close Grip) 50/6, 50/6, 50/5

ABS

Weighted Rope Crunches 120/20, 150/20, 150/20, 150/20

Weight Leg Raises 10/20, 10/20, 10/10

Weighted Sit-ups 10/12, 10/12, 10/15

Diet

6am- 2 cups 2 % milk, 2 scoops ON 100% Whey

8:30am- 4oz chicken, 1 large grapefruit, 1 whole egg, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup rasins, 12 almonds,

11am- 1 medium red apple, 8oz lean ground beef, 1/2 cup brown rice

12:30(pre-workout)- 3 capsule Cellucor p6 Extreme, 1 pack new Cellucor M5

During Workout-4 scoops Scivation Extend in 1/2 gallon of water

3:45pm(post-Workout)- 4 capsules Cellucor R3 Extreme, 2 scoops Muscle-Tech Anabolic Halo

4:00pm-MET-Rx R3volution Shake(270cals, 4g fat, 23g carbs, 30g pro)

5:20pm- 8oz Baked Potato, 6oz Baked Chicken

7:40pm-Chicken Salad(8oz Baked Chicken, 2 cups Spinach, 1/4 cup Cucumber, 1/4 cup tomatos.

9:40pm- 6oz chicken, 1cup green beans, 2 capsules Cellucors P6 Extreme

(still to come)11:30pm-2 scoops ON 100% Casein Protein , 4 capsules Cellucors R3 Extreme

It feels so great to be back on track with the meal plan and workouts. I plan to up my calories as needed over the course of the months and increase cardio if definition begins to fade too much).

Thank you for following the log an please ask any questions you have, or request anything you would like me to include as the log goes forward.

As you know if you have been following my progress I’m a hard gainer and even though I have made tremendous progress through out the years there is still one unavoidable fact. If my diet is not on target and I’m out of the gym for too long, I will drop weight and I will drop it fast. I’m not happy about how much I dropped in the 3 short weeks, but I’m not gonna let it get me down.

This time I will be doing a log for 20 weeks using Cellucor Muscle Growth System with p6 extreme, r3 extreme and the new and improved M5 extreme(with creatine magnapower). I will also be using
SciVation Xtend.(the log will be 8 weeks on cellucor, 4 weeks off and then another 8 weeks on)

My goal of this stack will be to put on as much size and muscle as I possible can. I want to surpass my heaviest weight I have ever reached(212lbs about 4 yrs ago in college) by as much as possible. I’m not looking to put on sloppy weight though. (I will still shoot for a 1-3lb increase per week to ensure the weight stays as clean as possible) The diet will be similar to the previous one used, with a few changes and an increase in quantity.

I will be posting the starting stats and pictures on Monday morning.(you don’t wanna miss this log, bc this is gonna be the one that makes me, I’m looking to break past my limitations and find out my true potential)

I will still try to post workout updates, but just realize that I’m only taking the Cellucor M5 at this time. My workouts are going to be a lot different in the next few weeks, bc I will be doing traveling and working on other projects.

I have also decided to add some new training styles to my current workout program, so you will notice in my workout logs that they will look a lot different and muscle groups will be worked on different days than usual. I’m really trying to keep my body guessing and from adapting to my training style. This should be a fun and challenging change of pace and I look forward to seeing the results that come from it.

I expect that there will be a lot of exerscises that I will be listing that most of yo uwill not recognize or understand how to preform them, so please ask for explination if you don’t knwo what somethign is and I can post details and examples to clear things up.

Thanks again for following my page and for all the comments and messages I have received stating how I’m motivating you and your getting a lot out of the information I share.

Day 29

Monday February 15th

Workout-Chest, Triceps and ABS

Chest

Flat Bp 125/15, 255/7, 255/7, 255/5

Decline BP  185/12, 205/10, 225/6, 225/7

+

Incline Push-ups 0/20, 0/20, 0/20, 0/20

Low Pulley Cable Crossovers 50/12, 60/12, 70/6, 30/30

Seated Machine BP 100/12, 120/7, 120/7

Triceps

1-arm over head triceps ext. 25/12, 30/10, 40/6

Reverse Grip Straight Bar Tricep Pulldowns    100/12, 120/10, 120/12

Skull Crushers 50/10,  50/10, 50/12

ABS

Weighted Rope Crunches  150/25, 150/25, 150/25, 150/25

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11:00am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor P6 Extreme

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still out of Cellucors R3 need to get some more)

(5:00pm)Meal 4: 8oz baked potato, 6oz chicken

(7:30pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Workout-Biceps, Shoulders, Back

Biceps

Barbell Curls 95/8, 95/8, 95/8, 95/8

Standing Alt DB Curls 40/10, 50/8, 55/5

Neutral Grip Front Pulldowns  120/12, 140/10, 140/8

Seated Close Grip Cambered Bar Preacher Curls 50/10, 50/7, 50/6

Reverse Grip Barbell Curls  45/20, 45/25, 45/15, 45/15

Shoulders

Front Barbell Military Press 115/10, 115/8, 115/8

DB Lateral Raises 25/10, 25/10, 25/10

DB Front Raises 25/10,25/10, 25/10

Bent Over Rear Delt Raises 40/12, 40/12

Back

Neutral Grip Seated Cable Rows    70/15, 70/20, 70/20

Workout was really good, my biceps are starting to feel stronger. I will be looking to push them much harder coming up and trying to force some better growth from them. I didn’t do much back this workout, because I felt I need to give my shoulders more attention.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 1 cup green beans

(11pm)Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Sorry it took so long to get the update posted, my internet provider has been experiencing issues for the past couple of days. Hope you Have a great start to the week and look for updated pictures in the next post.

Workout-Triceps and Chest

Triceps

Weighted Dips 45/11,  90/6, 90/5

Lying Triceps Ext. 70/12, 90/10, 90/6, 90/5

Close Grip BP 155/12, 175/12, 185/8, 185/8

Overhead V-bar Low Pulley Triceps Ext. 110/10, 110/12, 130/10

Triceps Press-downs 130/12, 150/8, 150/10, 150/8

Chest

Decline BP  135/12, 185/8, 185/7, 185/7

Low Pulley Cable Crossovers 40/15, 50/12, 60/10, 35/failure

The Weights I’m able to use for each exercise are noticeably increasing from previous workouts, very good sign. I’m looking forward to start breaking some more of my personal bests on more lifts very soon.

I have had a request to post the actual times for my meals, so I will start to include that in my log. Most of the time I eat my meals at the same time each day.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 1 medium grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

(11am)Meal3:8oz chicken, 4oz yams, 1 orange

(12:30)Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6

(4:00pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Out of cellucors R3 should be getting it very soon, also wanted to note that since I ran out of R3 my muscles soreness has appeared to last longer the following the days after a workout than it did before)

(5:00pm)Meal 4: 1cup White Rice, 6oz chicken

(7:00pm)Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

(9:30pm)Meal 6:4oz chicken 2 cups broccoli

(1045PM)Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Thank You for keeping up with my log and please feel free to offer your comments and suggestions for how it can be improved.