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-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.

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.