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

Here on some updated pics I took on Monday morning(I will be posting new progress pictures and stats at the beginning of each week.)

If there are any specific poses or body parts you want to see for the next updates leave a comment.

Goal:I want to increase my muscle mass as much as possible without losing too much definition.

Starting pictures:Taken first thing in the morning with no pumping up.

If you would like to try any of the products I’m using or other products by Cellucor you can get them here

Today I will be starting a log on my usage of Cellucor Supplements. I will be using Cellucors Extreme Muscle Mass muscle growth system, which consists of Cellucor P6 Extreme, Cellucor M5 Extreme, and Cellucor R3 Extreme. I will also be adding Cellucors ISOPRO Nitro-sport protein.

Cellucor P6 Extreme was designed to enhance natural testosterone production via multiple biological pathways. It harnesses biological processes through orthologous hormones, provides plant-based phytosterols, enhances the rate at which the body synthesizes testosterone, and inhibits factors that limit testosterone production. Cellucor P6 Extreme enhances natural testosterone levels while preventing the harmful side effects associated with other similar products.

Human Chorionic Gonadotropin (hCG) has been used clinically as a pharmaceutical agent in the treatment of hypogonadism as well as to increase fertility. hCG works by activating the Luteinizing Hormone/Choriogonadotropin (LHCG) receptors of the pituitary gland. The activation of these receptors causes the body to release a large surge of luteinizing hormone (LH) from the pituitary gland, similar to the onset of puberty. It then sends a chemical signal to the testes to increase steroidogenesis (production of androgen hormones) and sperm production in males.

Cellucor R3 Extreme is a dietary supplement designed to neutralize compounds that compromise the exercise-recovery process, supply factors that decrease the time needed for recovery, and protect newly growing tissues in the body by enhancing the functions of the immune system.

Through halting the undesired catabolic effects of cortisol, the body’s state of recovery is enhanced and able to constantly progress. When providing the essential building blocks needed for growth and reducing the effects of delayed muscle soreness, the recovery process can occur much more quickly. Additionally, when the functions of the immune system are magnified, the amount of growth that can occur is unlimited while in the anabolic state associated with Cellucor R3 Extreme supplementation.

Cellucor M5 Extreme is a dietary supplement designed to stimulate the anabolic process of muscle growth. M5 Extreme’s cutting–edge formula introduces an innovative blend of pH-resistant creatine and creatine precursors, three nitric oxide precursors, growth hormone agonists, and insulin modulators to deliver muscular strength and size gains far beyond the results provided by any other product.

Creatine is a natural compound produced by the body when large amounts of energy are needed. Creatine is a type of energy storage compound known as a phosphagen; phosphagens meet the sudden demand for large amounts of ATP created by strenuous muscular work. Creatine is also a very hydrophilic molecule that elevates intra-muscular water content, and this elevation results in the increased volume of individual muscle cells and, therefore, increased overall muscle size.

Let me start off by saying that when use improperly momentum while weight liftining is the quickest way to getting a serious injury. So if you have little experience with lifting weights keep momentum out of your routines and stick with using strict form. You will get much better results with a lot lower change of injuring your self.

With that being said after years of being strongly against using any type of momentum during your lifts after reading some articles that natural bodybuilder Jim Crodova had written my views on this issue dramatically changed. I discovered that if and only if momentum is used in the proper situations it can be an added tool in your fitness tool box.

What do I mean? Well most the people you will see in the gym using momentum are resorting to it, because they are using weights that are far to heavy for their level of training. These people have the mentality of wanting to impress everybody in the gym with how much weight they are throwing around(improperly). If you take the time to analyze the movements they are doing you will probably notice that the muscle group that should be performing the exersices is lucky if its handling half the lifting load. The other half of the load or more is being lifted by supporting muscles and in many cases other muscles that shouldn’t even be involved in that particular lift.

When is momentum useful then? Well there are several situations when it can provide an added benefit for the lifter. One is when using it to overload and already pre-exausted muscle group. A good example of this is when performing bicep curls and on the last few reps you swing the weight a bit. However to do it properly you only want to swing the weight as little as possible just to get it past the sticking point(which is usually when your arm is just bellow being parallel to the ground. Once the weight has passed this point you should finish the lift entirely with the bicep and avoid arching your back to keep the muscle focus on the bicep.

Another good time to add in a bit of momentum is when your trying to save a supporting muscle group from reaching muscle failure before the primary group. A great example of this is when doing a front lat pull-down or any version of pull-down where your primary focus should be on the lats. In order to do this properly as you are preforming the eccentric portion of the lift(lowering the weight stack) you want to allow your body to sit up so that you back returns to a 90 degree position. Then when you begin to preform the concentric phases(lifting the weight stack) you want to lean back slightly as you pull the bar back down to the front of your chest. The key here is the momentum is not used to lift the weight stack instead its used afterwords to allow the back not the biceps to control the eccentric portion of the lift. What you don’t want to do is use the momentum to help preform the lift and end almost having your back be parallel to the floor like the picture to the right.

So if you were like me an always saw momentum as a dangerous and bad addition to your lifting routine, maybe now you can look at it slightly different and see is value. But remember when all else fails just stick to weights you can handle and preforming exercise with proper form and you will be better off if your not sure how to properly utilize momentum.

The training aspect? I’m talking about is over training your body when your at the gym. Most people that fall into this category believe in the concept more is better, but in this case too much of a good thing can definitely be bad. Over training can keep you from making great gains almost as easily as not working out can. Why? Well lets break t hings down a bit, when your in the gym your working hard and building muscles right? Wrong! When you are training your actually damaging and breaking down muscle. When the muscle is being overloaded with weights little micro tears begin to occur throughout your muscle. This damage is whats necessary to cause the muscle to have to adapt to the stress loads that are being placed on them. When your performing an exercise in the gym your goal is to push the targeted muscle harder than its ever been pushed before. By doing this you cause? damage to occur to that muscle that the body must repair and rebuild. Rather than just replace only the damage muscle with more muscle exactly the same as it was before, your body adapts. It does this by rebuilding and adding more muscle fibers and making them stronger to ensure that the same amount of stress will not produce the same results again.

If you continue to damage the muscles over and over without giving the body the proper time to repair them you risk training them when they are in a weakened state. This can lead to injury or greater muscle damage that’s just too much for your body to fully repair. That’s why when your body is in a state of repair you must rest and recover for long enough to give your body the ability to fix the damaged muscle. Now this does not mean you can’t go to the gym the next day after a workout, but rather you need to avoid placing stress on the same weakened muscles. So if you trained chest one day you would not want to train it again for forty-eight to seventy-two hours. Now every once in a while it is also beneficial to take a few back to back days off from the gym all together and really give your body complete rest. That’s what these last few days have been for me although forced, they have been much needed and my body will definitely appreciate them.

If you find your self feeling overly fatigued, sore, and possibly even losing the desire to go to the gym , a few days off could be exactly what your body needs. Listen to it and you will be surprised with the results and progress? that can come from taking it easy for a few days. Do whatever it takes to just relax and rest. If your like me and really addicted to the gym this maybe harder than it sounds. You may even have to result to drastic measures such as handcuffing your self to the bed or flattening your tires(although neither are highly recommended)to keep from going into the gym. So remember you don’t grow while your in the gym training, the real growth takes place at home when your nowhere near the gym or any weight equipment.