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-Biceps & Back

Pull-ups  0/12, 0/12

Standing Alt DB Curls   30/12,40/10, 45/6, 50/6, 50/6

1-arm Standing DB Curls  25/12, 25/10, 25/10, 25/8

Hammer Curls 20/14, 20/10, 20/10,20/10

Wide Grip Pronated Seated Cable Rows 100/20, 120/15,  140/15, 160/8

+

1-arm DB Rows 40/20, 40/15, 40/20, 40/8

Seated Neutral Grip Cable Rows 80/20,  100/20,  120/12

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 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: 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

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

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-3-offrest-day http://time2transform.com/cellucor-log/cellucor-log-day-3-offrest-day#comments Thu, 21 Jan 2010 04:18:17 +0000 Musclez99 http://time2transform.com/?p=286 Workout

Rest Day

Diet & Supplementation

Meal 1: 2 cups watermelon, 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, 2 tabs Cellucor p6 extreme

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

Meal 4:1 scoop Cellucor Nitro-Sport Protein

Meal 5: 8oz baked potato, 6oz chicken

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

Meal 7:4oz chicken 1 cup green beans

Meal8: 2 scoops Casein Protein powder

Cut the hair yesterday night and it feels good to have short hair again and not have to wear a hat every where. It felt good to take the day off so I can really hit lower-body hard tomorrow. Already noticing that my chest and arms are appearing much harder and fuller. Must be the effects of cellucors M5 Extreme kicking in already.

Back & Biceps

Back

Deadlifts 180/12, 270/10, 270/10, 270/10, 270/10

Standing Neutral Grip T-bar Rows 90/12,135/15, 180/10, 180/10

Neutral Grip Lat-pulldowns 120/12, 140/10, 160/10, 160/10

Seated Wide Neutral Grip  cable rows 100/15, 100/15, 100/15

Biceps

Cambered bar wide grip barbell curls 50/12,50/12, 50/10, 50/10

1-arm cable curls 20/15, 30/12,30/10, 30/8

1-arm seated DB Preacher Curls 15/10,15/10, 15/8

Diet & Supplementation

Meal 1: , 1 scoop Cellucor Nitro-sport protein

Meal2 2 cups watermelon, 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 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 2 cups broccoli

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