Workout-Lowerbody

I was finally able to preform a lower body workout that was at an intensity level close to what I used to do before I injured my back.

Squats  135/15, 135/15, 225/12, 225/10, 275/10, 315/8, 315/6

Leg Press 290/15, 380/15, 470/15, 670/15, 670/15, 670/15, 670/10(don’t normally do this many sets, but haven’t been able to go hard on legs for a while)

Single Leg Leg Ext. 50/12, 70/10, 70/8

+

Single Leg Standing Leg Curls 40/10, 60/10, 80/10

Glute Ham Raises 0/10,0/10, 0/10

Calve Raises 45/20, 90/20, 90/15

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

Meal2 (forgot to by grapefruit), 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 M5,3 tabs Cellucor p6

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

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:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Looks like I’m close to being able to hit legs hard again, my back still tightened up a bit, but didn’t hurt liek it used to.

Workout-Back, Shoulders, and Biceps

Today was an amazing workout! My strength is definitely starting to increase pretty significantly.

Back

Pull-ups  0/10, 0/10, 0/9

Neutral Grip Seated Cable Rows 100/15, 120/15, 160/12, 200/6, 200/6(new personal best)

Supinated Close Grip lat pulldowns  120/12,  140/12, 140/10

Supinated Bent Over Barbell Rows  95/20, 115/15, 135/20, 145/15, 165/15

DB Rows Single Arm 65/12, 75/12, 90/12

Shoulders

DB Shoulder Press  60/10, 60/10, 60/10

+

1 arm DB Side Raises 40/10, 50/10

DB Front Raises 20/12, 20/12, 20/12

Biceps

Standing Cambered Bar Bicep Curls 20/30, 20/20 , 20/15, 20/15

+

1-arm DB Concentration Curls 15/12, 15/10, 15/8, 15/6

1-armDB preacher Hammer Curls 15/10, 15/10, 15/8

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 medium Apple

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

Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (stillOut of cellucors R3 should have some in soon)

Meal 4: 1cup White Rice, 6oz chicken

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

Meal 6:4oz chicken 2 cups broccoli

Meal7: 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Today Was The Start of Week 4 and my weight was 194.4lbs in the morning. A gain of a bit over 2lbs for the week,  I’m still on track, but need to watch my calories to ensure I don’t start gaining too much per week..

Here are some pictures taken today.

Monday February 8th

Workout-Chest & Triceps

Chest

Flat BP    155/15, 245/8, 245/8, 255/8

Machine-Pec Dec Flyes   80/15, 100/12, 120/12, 140/10

Incline DB Press  15 degree 75/12, 95/8, 95/6

Flat Machine Press 80/12, 100/10, 100/12, 120/6

Cable Crossover High Pulley 50/12, 50/12, 50/8, 50/8

Triceps

Bench Dips 0/15, 0/20

1-arm cable tricep pressdowns 20/15, 30/8, 30/6

Skull Crushers 40/10, 40/8, 40/10

During  today’s workout my chest was the tightest I have ever felt it. In between sets I would flex it and it was solid like rock. My arms were even pretty full and tight as well. My strength is definitely coming back and getting closer to being at full capability again.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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

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

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:, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Workout-Lowerbody

Squats      135/20,  185/10, 185/10, 185/10, 135/20( My back was finally feeling good enough to allow me to do squats, but I still didn’t wanna push it to hard. I’m hoping next week I can be going a lot heavier on my leg training)

Front Squats  135/10, 135/10, 135/15

Leg Press 290/25, 290/20, 290/15, 290/15

+

Leg ext 50/25, 50/20, 50/20, 50/15

Lying single Leg Leg Curls  60/15, 60/12, 60/10

Seated Single Leg Calve Raises 45/15, 45/12, 45/10

So It Looks like the pop that I felt in my back on Tuesday was a good thing after all, my back has felt much loser and most of the pain has gone away.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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

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

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 broccoli

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

I should have some workout videos posted will the next log update if everything goes as planned.

Workout: Back, Shoulders, Bis

Back

Pull-ups 0/13, 0/8, 0/6, 0/6

Seated Neutral Grip Cable Rows     80/20, 100/15,120/15, 150/12, 170/8 (During my second to last set here I felt a pop in my back, I was thinking I had re-injured it, just as it was starting to feel really good again. I rested for a little bit and then it began to feel loser and better. It turns out that it was a really good pop and has made my back feel so much better)

Neutral Grip Front Lat Pulldowns    120/12, 140/10, 140/10, 160/8

Seated 1-arm Machine Rows  45/21, 45/21, 70/10

Straight Arm Lat Pulldowns 60/15, 80/8, 80/8

Seated Rope High Pulls 40/20, 40/20, 40/20, 50/20

Shoulders

Seated Barbell Front Shoulder Press 45/20, 95/10, 95/10

Front DB Raises   20/12, 20/12,  20/15

+

Bent Arm Side DB Raises 20/20, 20/20,20/12

Cable Rear Delt Raises 20/12, 20/15

Biceps

Seated Alt DB Curls  40/12 40/6, 40/6

1-arm overhead Cable Curls 10/15, 20/12, 30/8

Overall this was a great workout, my back started feeling much better and I was able to do heavier weights than the previous few weeks. I’m excited to get back to lifting really heavy again and it looks like it should be soon!

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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: 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

Video From Today at the gym

I want your input, let me know what else you would like to see. Specific exercises  and any other info you would like me to start posting in these logs.

Today Was The Start of Week 3 and my weight was 192.6lbs in the morning. A gain of about 1lb for the week, so I’m still on track.

Here are some pictures taken today.

Workout-Chest,Triceps, ABS

DB 25 degree Incline BP    100/11, 100/9, 105/8, 105/7

DB 45 degree Incline BP  70/11, 70/11, 70/10, 70/7

Flat BP Machine 100/10, 100/10, 100/9, 100/10

+

Incline Push-ups   0/15, 0/15, 0/15, 0/15

Decline BP 135/20, 135/14, 135/13

+

Flat BB BP  50/7,  50/7,  50/7

Triceps

2-arm Overhead DB Tricep Ext.  65/15,  65/15, 45/15,  45/16

Triceps Pressdowns (straight bar)  40/25,  40/25,  40/25

DB Triceps Kickbacks   15/12, 15/12, 15/10, 15/10

+

Bench Dips   0/10, 0/10, 0/10, 0/10

ABS

Hanging Leg Raises   0/20, 0/20, 0/15

+

Bench Knee Raises  0/50, 0/50, 0/50

Overall todays workout was a really great one. My back is starting to feel much better and my strength is almost back to where I was before the injury. I was able to get some film of part of the workout today and I will try to get that posted up later this week. I will also try to get more video of tomorrows workout as well. If you have any request for which exercises or body part workout that I film for the rest of the week please leave me a comment.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

Pre-Workout: 1 pack Cellucor M5,3 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

]]> http://time2transform.com/cellucor-log/cellucor-logstart-of-week-3-day-15/feed 0 http://time2transform.com/cellucor-log/cellucor-log-day-11-13 http://time2transform.com/cellucor-log/cellucor-log-day-11-13#comments Sun, 31 Jan 2010 22:16:56 +0000 Musclez99 http://time2transform.com/?p=321 Day 11

Workout-Lower body

Lying Leg Curls 45/50, 60/30,  70/20, 90/20

Hamstring Deadlifts   45/20, 45/20, 45/20,45/20

Glute Ham raises  0/10, 0/12, 0/15, 0/12

Squats 45/20, 45/20, 45/20, 45/20

Standing 1-leg calve raises 0/30, 0/30, 0/20

Back was feeling much better, but still pretty tight. Once I get it warmed up I usually feel pretty good, but continued to go lighter than normal to ensure I didn’t make it worse.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

Pre-Workout: 1 pack Cellucor M5,3 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 Extreme, 2 caps Cellucor p6, 2 scoops Casein Protein powder

Day 12

Workout- Triceps & Chest

Close Grip BP          135/15, 135/15, 185/10, 205/10, 225/8, 245/4, 245/4

Overhead High Pulley V-bar Triceps Ext.   110/15, 140/15, 150/12, 150/12

1-arm db overhead ext. 35/8, 35/6,35/6

Rope triceps Pressdowns 70/12, 70/12, 80/10

1-arm cable triceps kickbacks 20/15, 20/15, 20/12

Incline DB BP 30 degrees 50/15, 50/10 50/12, 50/15

+

Low pulley Cable Crossovers 40/20, 40/12, 40/10, 40/10

Seated Machine Chest Press 80/15, 80/15, 80/12

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 medium Orange

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

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

Meal 4: 2 cups mashed potato, 6oz chicken

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

Meal 6:4oz chicken 2 cups broccoli

Meal7:4 caps Cellucor R3, 2 caps Cellucor P6 Extreme, 2 scoops Casein Protein powder

Day 13

Workout- Biceps & Shoulders

Pull-ups 0/15, 0/6(slow)

Wide Grip Cambered Bar Curls 50/18, 50/12, 50/12

Seated close grip preacher curls 50/10, 50/8,  50/6

Concentration curls 15/8, 15/8, 15/6

Seated DB Shoulder presses 50/12, 50/12, 50/12

+

Front DB Raises 15/10, 15/10,15/10

+

Side DB Raises 15/10, 15/10, ,15/10

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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

Well week 2 is in the books and things are looking good! Now that my back is starting to allow me to lift more weights I’m expecting week 3 to be a great one. Also as requested I plan to do much more filming of my workouts and exercises from this week on so I can post those as well.

The first installment if the making of a gymrat series should be posted soon as well, so be on the look out for that and as always leave your comments and suggestions so I can take them into consideration for the future.

Thanks for following my blog!

]]> http://time2transform.com/cellucor-log/cellucor-log-day-11-13/feed 0 http://time2transform.com/cellucor-log/cellucor-log-day-10-back-shouldersbis http://time2transform.com/cellucor-log/cellucor-log-day-10-back-shouldersbis#comments Thu, 28 Jan 2010 03:54:51 +0000 Musclez99 http://time2transform.com/?p=319 Workout-Back,Shoulders, Bis

My lower back was still really tight today and I didn’t wanna push it too far. I decided to still post the workout even though I went much lighter then I would normally go and chose to do more reps rather than more weight. So just know that this workout is not a good representation of my normal routine and what I’m capable of.

Back

Pull-ups 0/12(wide grip), 0/8(neutral grip), 0/6 (wide grip), 0/6 (neutral grip)

Bent over barbell rows(upper body at a higher angle) 135/15, 135/15, 135/12

1-arm DB rows 45/20, 45/20, 45/15

T-bar rows(neutral grip) 45/20, 45/25, 70/20

+

Wide Grip front lat pull-downs 100/15, 100/12, 100/15

1-arm seated cable rows 50/12, 50/10

Shoulders

Behind the neck barbell military presses 45/15, 45/15, 45/20

DB side raises 20/10, 20/10, 20/10

Biceps

Seated cambered bar close grip preacher curls 20/20, 20/10, 20/8

Alt DB Hammer curls 25/12, 25/12, 25/12

Overall considering how bad my back was feeling last week it was a pretty good workout and I feel like my back should be much better soon. Then I will be back up to a level of  performance that I had reached prior to the back injury. Then I can really push my self again and see how far I can go with the help of the cellucor stack.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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: 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

Leg Press    200/25, 400/20, 400/20, 400/20

Single leg leg ext. 60/10, 60/12, 60/9, 60/10

+

Walking Lunges 0/1lap, 0/1lap, 0/1lap, 0/1lap

Standing Single Leg Leg Curls 20/50, 20/50

Kept the workout short and not too hard today,because I had gone to the chiropractor again this morning and didn’t wanna risk making things worse. My lower back was still tight, but feeling much better, so I wanted to make sure I did a light lower body workout. I will be hitting lower body again on Thursday and hopefully I can go a bit harder.

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 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: 2 cups mashed potato, 6oz chicken

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

Meal 6:4oz chicken 2 cups broccoli

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

If you have any questions about any of the exercises I perform or any suggestions for things you would like to see in future log posts please leave me a comment.

If you haven’t already subscribed to my youtube channel you can find it here

Also you can add me on bodyspace.com (if you like my pictures please ad me to your inspirational list I’m trying to make it back on the main page and could use your help getting there)

Chest

Flat Barbell Bench Press 135/12, 225/12,  245/8, 255/6

Incline DB Bench Press 100/8, 100/7

Seated Machine Bench Press 80/15, 100/15, 120/6, 120/5

+

Incline Push-ups 0/20, 0/20, 0/15, 0/15

DB Pullovers 95/8, 95/7, 95/6

Cable Crossovers 40/15, 50/10, 70/6

Triceps

Weighted Dips 45/6, 45/5, 45/5

+

1-Arm Overhead DB Triceps Ext. 25/12, 25/7, 25/8

Seated Machine triceps press-downs  25/20, 25/18, 25/18

+

Overhead Low pulley rope ext. 80/7, 80/5, 80/6

ABS

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

+

Bench Leg raises 20/20, 12/30,  12/35

+

Weighted Rope Crunches 100/20, 120/20,150/25

Other than my back still feeling a little tight it was a great workout, chest and arms stayed very pumped and full for the entire workout. Strength is starting to increase a bit.

Diet & Supplementation

Meal 1: 1 scoop Cellucor Nitro-sport protein

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

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

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

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

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