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-Biceps, Shoulders, Back

Biceps

Barbell Curls 95/8, 95/8, 95/8, 95/8

Standing Alt DB Curls 40/10, 50/8, 55/5

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

Seated Close Grip Cambered Bar Preacher Curls 50/10, 50/7, 50/6

Reverse Grip Barbell Curls  45/20, 45/25, 45/15, 45/15

Shoulders

Front Barbell Military Press 115/10, 115/8, 115/8

DB Lateral Raises 25/10, 25/10, 25/10

DB Front Raises 25/10,25/10, 25/10

Bent Over Rear Delt Raises 40/12, 40/12

Back

Neutral Grip Seated Cable Rows    70/15, 70/20, 70/20

Workout was really good, my biceps are starting to feel stronger. I will be looking to push them much harder coming up and trying to force some better growth from them. I didn’t do much back this workout, because I felt I need to give my shoulders more attention.

Diet & Supplementation

(6am)Meal 1: 1 scoop Cellucor Nitro-sport protein

(8:30am)Meal2 Medium Grapefruit, 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds

(11am)Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 Orange

(12:45)Pre-Workout: 1 pack Cellucor M5 Extreme,3 tabs Cellucor p6

(3:30pm)Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)

(4:30pm)Meal 4: 8oz baked potato, 6oz chicken

(7:00pm)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

Sorry it took so long to get the update posted, my internet provider has been experiencing issues for the past couple of days. Hope you Have a great start to the week and look for updated pictures in the next post.

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.

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-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.

Remember this is What I did back in 99, but be careful when using the same supplements as I used. Do your research first bc new studies may have come out since 99 that show different findings and maybe even recommendations not to use them.

Measurements(I’m not sure they are all accurate. bc back then I didn’t exactly know what I was doing), but here is what I have recorded In My Log.

Dec 1st 2009

Weight: 140lbs

Chest : 35 1/4

Waist :29 1/4

Hips:33 3/4

Shoulders: 42 1/2

Right Bicep:10 7/8

Neck: 13 3/8

Right Calve: 14 1/2

Upper Thigh: 19 1/4

Nutritional Info

My plan was to consume 189g  of Carbs, 252g of Protein , and 84g of Fat

On Workout Days

Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate

Meal B: Myoplex Shake, 1.5 scoops Precision Protein(30g protein), 1 tbsp udos oil, 1 pack ultra fuel,1 serving Phosphogen HP, glutamine 1tsp, Vitamin C 1,000 mg, 40mg Vandyl Sulfate

Meal C: 6oz chicken breast, 1 cup brown rice, Multi Vitamin(no iron)

Meal D: 4 Hard Boiled Eggs

Meal E: 6oz chicken breast,1 cup mixed vegtables

Meal F: 2 scoops Precision Protien, 1.5 tbsp Udos Oil,1tsp glutamine, 1,000mg vitamin c

Non Workout Days

Meal A: Myoplex Shake, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg Vitamin C, 20mg Vandyl sulfate

Meal B:  1 scoops Precision Protein(20g protein), 4 hard boiled eggs, 1.5 cups brown rice

Meal C: 6oz chicken breast, 1.5 cup brown rice, multi-vitamin

Meal D:  1 Myoplex Shake, 2 cups popcorn, 1 tbsp Udos oil

Meal E: 6oz chicken breast,1 cup mixed vegtables

Meal F: 2 scoops Precision Protien, 1 tbsp Udos Oil, 1tsp glutamine, 1,000mg vitamin c

Explanation of Sups Used

Myoplex:Meal Replacement Shake by EAS

Precision Protein Protein powder with no carbs or fat

Ultra Fuel:Carbohydrate Drink(without fuctose)

Udos Oil: A mixture of all essential fats

L-Glutamine:An Amino Acid that the body uses to help your muscles combat the stress of exercise trauma,lack of calories, or illness.

Vandyl Sulfate:Used to increase insulin sensitivity and muscle pumps.(don’t use longer than 2 weeks at a time)

You Can Find Most of These Products HERE or Suitable Replacements. Check them out NOW!

Workouts

Only 3 workouts a week, 5min warm-up, rest 3min btw sets

Session 1(Chest, Shoulders, Triceps)

Flat BP  30/8, 90/8, 100/5, 110/2, 115/1, (Burn out-90/9 )+Superset( Incline DB  Flys 52/10)

Shoulder Press 10/8, 30/8,35/6, 40/4, 50/2(Burn-out-30/9)+Superset(Side Raises 20/9)

Shrugs  20/8, 52/15, 52/13, 62/9, 72/8, 52/14

Dips 0/15, 0/9, 0/10, 0/9, (Burn-out 0/8)+Superset(Tricep Pressdowns 30/15)

Crunches 5/12, 15/8,  25/5, 50/1

Session 2 (Legs)

Squats  30/8, 100/8, 110/6,120/4, 130/2, Burn-out(100/12)+Superset(Leg ext. 108/12)

Stiff-Legged Deadlifts  30/8, 60/12,65/6, 75/4, 95/2, Burn-out(60/12)+Superset(Hamstring curls 33/12)

Calve Raises  30/8, 90/failure

Reverse Crunches   0/8, 0/6, 0/4, 0/2

Session 3(Back, Biceps)

Wide Grip Pull-ups    0/5, 0/4, 0/3, 0/6

One-arm DB rows  10/8, 26/8, 31/6, 36/4, 41/5 Burn-out(26/12)+Superset(Lat Pulldown, behind neck 30/40)

Standing DB Curls  10/8, 26/8,  32/3+(Superset chambered bar reverse curls 26/8), 10/30+(Superset chambered bar reverse curls 26/6), 32/1+(Superset chambered bar reverse curls 26/4)

Crunches 10/30, 15/16, 0/29, 0/9

Post any of your questions in the comments section and I will respond ASAP

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

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