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 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.

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