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

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.

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-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

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

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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