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.

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-Triceps, Chest, Abs

Triceps

Lying Triceps Ext.    50/12, 50/12, 70/12, 90/10, 90/8

Close Grip BP    135/12, 205/6,205/6, (205/6+135/10)

V-Bar Triceps Pressdowns   80/10, 80/10, 80/10

1-arm overhead DB Triceps Ext. 25/12, 25/10, 25/8

Weighted Bench Dips 45/12, 45/12, 45/15

DB Kick Backs     20/15, 20/15

Chest

DB Flys    30/35, 30/30, 30/25

+

Incline Push-Ups   0/25, 0/25, 0/20

Decline BP   135/10, 135/12, 135/14

+

DB Pullovers   50/12, 50/12, 50/12

ABS

Hanging Leg Raises                     0/20, 0/20, 0/15

+

Weighted Knee Raises           20/20,  20/15, 20/20

+

Bench Leg Raises                     0/35, 0/35, 0/35

Diet & Supplementation

Meal 1: , 1 scoop Cellucor Nitro-sport protein

Meal2 1 medium Grapefruit, 4oz spinach, 6oz chicken, 3 whole eggs, 1 cup egg beaters, 12 almonds

Meal3:8oz chicken, 4oz yams, 1 orange

Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor P6 Extreme

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 1/2 cup white rice, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken, 1 cup green beans

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

It seems like no matter who you talk to at the gym the one thing they all have in common is they want ABS. Everyone wants to develop that head turning six pack that looks like it has been chiseled into their stomachs. The problem is that they don’t know how to get it or they know how , but they don’t want to change their lifestyle to get it.

Well Here Are My Simple Problems & Solutions For Developing Six-Pack Abs

Problem 1:If you don’t have relatively low body fat% you will not be able to see your abs

Solution:When desiring to obtain a six pack first look at your diet and lifestyle to determine what changes are necessary to reduce your body fat %.

Problem 2:Doing all the crunches in the world will not bring out your ABS without proper cardio and nutrition backing it.

Solution:If your body fat % is over 15% don’t even worry about doing crunches and sit-ups, instead first focus on reducing  your weight with cardio sessions and a healthy diet. Only when you have decreased your body fat % enough should you begin abdominal training.

Problem 3: You do 1,000’s of sit-ups a day and still no abs.

Solution:Remember its not always about quantity over quality. Try this in place of your 1,000’s of endless sit-ups. DO 6-8 decline sit-ups slowly(yes you read it right 6-8 is all you need if you do them properly). Lower your body in a controlled manner for a count of 5 seconds or more do not allow your shoulders to touch the bench at the bottom position. Then return to the starting position slowly again utilizing a count of 5 seconds or more. If done correctly your abdominals will get more focused work in one set then in your entire sit-up marathon.

Problem 4: No matter how much Resistance ab training you do and hours spent on cardio you are seeing no progress.

Solution:Look outside the gym for problem areas to correct.  Are you still eating fast food? Drinking sodas?, Drinking  Alcohol?, Partying too much and not getting proper sleep? Chances are you will have answered yes to one or more of the previous. If you did its time for a gut check and to really ask your self how badly do I want to make this change?

Now you probably noticed that most of the solutions listed above are pretty similar and focus more on Diet and Cardio. Why? Well its actually very simple. I have never seen someone that wanted to develop a six-pack that had their Nutrition, Cardio and lifestyle nailed down not be able to do so. What does this mean? If your searching for the elusive ripped mid-section 90% of the time the answer to the problem does not rely in abdominal training or exercises so THINK ABOUT THAT!

I know you wanted & easy way to get a six-pack, but what you found was the

TRUTH NOBODY WANTS TO HEAR

Chest

Incline DB Bench Press 50/15, 85/12, 100/8, 100/7, 100/5

Weighted Dips 45/10, 45/8, 45/10, 70/6

Flat DB Bench Press 65/10, 65/8, 65/10

Low Cable Crossovers 40/15(kneeling), 60/8(standing), 40/12(kneeling), 60/9(standing)

+

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

DB Pullovers 90/10,  90,/10, 90/10

Triceps

1-Arm Overhead DB Tricep Ext. 20/12, 20/12, 20/12

+

1-Arm DB Kickbacks 12/20, 12/10, 12/12

ABS

Hanging Leg Raises(straight Legs) 0/15, 0/15, 0/12, 0/15

Slow Decline Sit-ups 0/8, 0/6

Reverse Crunches 0/15, 0/15, 0/15

Overall Today was a great workout, had plenty of energy and the pumps I had through out my entire upper-body were insane.

Diet & Supplementation

Meal 1: 2 cups watermelon, 1 scoop Cellucor Nitro-sport protein

Meal2 1 cup watermelon, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple

Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, 4 tabs Cellucor R3

Meal 4: 8oz baked potato, 6oz chicken

Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers

Meal 6:4oz chicken 1 cup green beans

Meal7:4 caps Cellucor R3, 2 caps Cellucor p6, 2 scoops Casein Protein powder

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