I already posted the first days workout and meal plan, so today I’m just gonna do a brief summary of the rest of the week. As you know if you have been following the log, last monday was my first day back to training in almost 3 weeks due to events occurring in my life.

With that being said I was extremely sore all week and for that reason I decided to make it only a 3 day workout week. I wanted to make sure I didn’t over do it and run my body to far into the ground.

I already posted Mondays(chest,Biceps, and Abs ) workout, so here are the other 2.

Tuesday March 23

Workout-Back, Triceps, Shoulders

Chin-ups- 0/10, 0/8

Straight Bar Dead-lifts 45/15, 135/12, 135/12, 135/12, 225/8, 225/10(really took it easy)

Seated Low Cable Rows- 100/15, 140/10, 140/12, 160/6

Standing Upright Cable Rows-100/15, 120/12, 150/12

Reverse-grip Lat Pull-downs- 100/15, 120/12, 150/8

+

Straight arm  Pull-downs- 50/10, 50/10, 50/12

2 Arm DB overhead Ext- 60/12, 70/8, 70/8

V-bar Triceps Press-downs- 60/10, 60/8, 60/8

Reverse Grip Press-downs- 80/12, 80/12, 80/10

Standing Front Military Press- 95/9, 95/6, 95/5

DB Shrugs- 70/12, 85/10, 50/15

+

Back Ext-0/12, 0/12, 0/20

Not a bad workout for the first week back, everything definitely felt a lot heavier than usual.

Wed March 24

Workout-Lowerbody

Squats- 135/12, 135/12, 135/12, 225/8, 225/8, 225/8

Front Squats- 135/10, 135/10, 135/8

1-leg leg ext- 50/8, 50/10, 50/10

GHR- 0/15, 0/15

+

Standing Single Leg Leg Curls 40/15, 40/15

Fairly light workout, but didn’t wanna over do it and my legs were definitely sore for a few days after, even from that light work load.

Th, Fri, Sat, and Sunday were used as rest and recovery days

Diet & Supplementation)Tue,Thr, Sat

(6am)Meal 1: 2 scoops ON 100% Whey 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: 2 scoops ON 100% Whey , 4 tabs Cellucors R3 Extreme

(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,4 caps Cellucors R3 Extreme,  2 scoops ON Casein Protein powder

Diet & Supplementation(Wed, Fri, Sun)

(6am)Meal 1: 2 scoops ON 100% Whey 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: 2 scoops ON 100% Whey Protein, 4 caps Cellucors R3 Extreme

(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, 4 caps Cellucors R3 Extreme, 2 scoops Casein Protein powder

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-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.

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

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