Abracadabra's gonna work some magic! BEAST Style

[Abracadabra]

Hey guys,

Got my program from Derek a few days ago, he's got me on the LMD 2000 right now. I'm 5 " 7, about 160 lbs, and he's got me looking to lean down while gaining muscle with this plan...so let's get this show started! I started my program on Thursday, when I did legs, and yesterday was arms day, and starting today I'll start logging my workouts and diet on a daily basis

THE PLAN:


DIET: Lean Mass Diet 2000

Meal 1
1 Scoop Protein Powder
3/4 Cup Oatmeal
1 Cup Milk
4 tsp Peanut Butter
Gram Totals:35g protein, 60g starches, 0g veggies, 0g fruits, 10g fats


Meal 2
2 Whole Eggs
6 TBSP Egg Whites
1 Slice Fat Free Cheese
1/2 Cup Mushrooms
1/2 Cup Peppers
1/2 Cup Onions
Gram Totals: 35g protein, 0g starches, 15g veggies, 0g fruits, 10g fats


Meal 3
1.5 Scoops Whey
1.5 Cups Green Beans
12 Almonds
Gram Totals: 35g protein, 0g starches, 15g veggies, 0g fruits, 10g fats


Meal 4
2 Whole Eggs
8 TBSP Egg Whites
1.5 Cups Broccoli
Gram Totals: 35g protein, 0g starches, 15g veggies, 0g fruits, 10g fats


Meal 5
1.5 Scoops Whey
1.5 Cups Green Beans
12 Almonds
Gram Totals: 35g protein, 0g starches, 15g veggies, 0g fruits, 10g fats


Meal 6
2 Whole Eggs
8 TBSP Egg Whites
1 Cup Mixed Berries
1.5 Cups Broccoli
Gram Totals: 35g protein, 0g starches, 15g veggies, 15g fruits, 10g fats

DAILY TOTALS: 150g carbs, 210g protein, 60g fats = 1980 calories



SUPPLEMENTS:
Multivitamin
Fish Oil 6 Capsules
Scivation VasoCharge
Scivation Xtend
Scivation Sesamin
PrimaForce Max CLA


TRAINING
Monday = Back+Traps
Pull-Up 3 X 6-10
Seated Cable Row 3 X 6-10
Lat-Pulldown 3 X 6-10
Barbell Shrug 3 X 6-10
DB Shrug 3 X 6-10

Tuesday = Chest+Delts
Flat DB Press 3 X 6-10
Incline Press (DB or Smith) 3 X 6-10
Dips or Flies 3 X 6-10
Military or DB Press 3 X 6-10
DB Side Lateral 3 X 6-10

Thursday = Legs
Leg Press 3 X 6-10
Lying Leg Curl 3 X 6-10
Leg Extension 3 X 6-10
Seated Leg Curl 3 X 6-10
Standing Calf Rasie 3 X 6-10
Seated Calf Raise 3 X 6-10

Friday = Arms
Barbell Curl 3 X 6-10
CG Bench 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Crossbody DB Hammer Curl 3 X 6-10
Barbell Forearm Curl 3 X 6-10


CARDIO
30 minutes light intensity cardio on lifting days


HIIT CARDIO- Wednesday and Saturday
? 15 seconds all out followed by 45 seconds of low-intensity cardio
? Repeat 15 times.
? Followed by 15 minutes of low-intensity cardio


STATS:
04/06/2008
34.75" waist
13.5" arms
38" chest


NOTES:
I'm a discipline freak, so going from eating fries and nachos and pizza everyday to this diet was absolutely no big deal at all, my meals are 100% on point right now...basically cook up a bunch of veggies, and for each meal I'll eat whatever veggies I'm in the mood for, for the 2 meals with almonds I try to stick to greener veggies, and for the ones with the eggs I enjoy mushrooms and tomatoes to make it into an omelet, I love eggs so having eggs 3x a day is no big deal

HIIT will be done in a few hours, I have started a new sleep/work schedule so workouts will be done as early as possible from now on

Energy wise, I'm feeling OK, a little low on energy but I think that may be due to doing from 300+ carbs to 150 lol, so I'm gonna start drinking some coffee during the day to keep me going

EDIT: in case you're wondering, no deadlifts/squats/rows because I'm having back muscle spasms, and these were clean no-no's from the doc...my lower back has been completely screwed up this year, I was actually on a 1 month layoff before joining Derek, and one of the reasons I joined him was because I've read how he has lower back problems too so he can feel the pain lol

[Abracadabra]

Meal Timings are as follows

Wake up: 02:30 AM (yes you read that correctly!!)

Meal 1: anytime between 03:00AM and 04:30AM

Meal 2: anytime between 06:00AM and 07:30AM

Meal 3: 09:30AM

WORKOUT:
10:15-noon (includes 30 minutes of cardio)

Meal 4: 12:30PM (or after workout)

Meal 5: between 15:00-17:30

Meal 6: 19:00

go to bed at 19:30

[aborum89]

Your plan looks great! Good luck!

[jackedrabbit]

Meal Timings are as follows

Wake up: 02:30 AM (yes you read that correctly!!)

Meal 1: anytime between 03:00AM and 04:30AM

Meal 2: anytime between 06:00AM and 07:30AM

Meal 3: 09:30AM

WORKOUT:
10:15-noon (includes 30 minutes of cardio)

Meal 4: 12:30PM (or after workout)

Meal 5: between 15:00-17:30

Meal 6: 19:00

go to bed at 19:30

Wow what do you do for work?

[Abracadabra]

04/12/2008
Day 3

TRAINING: HIIT

-7 and half minutes light intensity cardio on elliptical
-10 minutes stretching: lower back, hamstrings, quads
-15 one-minute sessions with 45 seconds at resistance 8, 15 seconds at resistance 20 (Precor Elliptical)
-15 minutes light intensity cardio (had to make up 7.5 minutes from yesterday)



DIET: LMD 2000

Meal 1: 06:00 AM
1.5 scoops whey
1 and half cups green beans
12 almonds
multivitamin
1 cap sesamin
2 caps fish oil

Meal 2: 08:00 AM
1 scoop whey
1 cup skim milk
1.5 tbsp peanut butter
1 cup kashi
1 cap sesamin
2 caps fish oil


PREWO
2 scoops vasocharge
2 scoops XTEND

DURING WO 9:00AM-10:15AM
4 scoops XTEND

MEAL 3 10:30 AM
2 eggs
1/2 cup egg beaters
1 slice fat free cheese
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 4 13:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 5 16:00 PM
1.5 scoops whey
1 and half cups broccoli
12 almonds
multivitamin
1 cap sesamin
2 caps fish oil

MEAL 6 19:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions
1 cup berries

TOTALS: 150g carbs, 210g protein, 60g fats


NOTES
-HIIT felt great, HR was up to 165 which isn't high enough, but it was a good start nonetheless, next time I will bump up the intensity to 25 for the sprint sessions, and maybe increase the ratio to 40 seconds easy/20 seconds hard
-diet was a little off timing because I've asked Derek on how I should time my preWO meal since my first meal isn't preWO, but until he answers my carb meal will be preWO (and not as the first meal of the day)
-I ordered CLA and some more Xtend yesterday, so no CLA until the order arrives

[Abracadabra]

Your plan looks great! Good luck!

thanks


Wow what do you do for work?

yeah it's tough, I'm a trader, but before I started with this I was getting up and sleeping at random hours, I was taking 2-3 two hour naps, but now that I'm on a plan I've realized that I need continuous sleep, so this is the only way I can work it

[Abracadabra]

04/13/2008
Day 4

TRAINING: HIIT

10 minutes stretching: lower back, hamstrings, quads
-15 one-minute sessions with 40 seconds at resistance 10, crossramp 14, 20 seconds at resistance 20 (Precor Elliptical)
-15 minutes light intensity cardio



DIET: LMD 2000

Meal 1: 06:00 AM
1.5 scoops whey
1 and half cups green beans
12 almonds
multivitamin
1 cap sesamin
2 caps fish oil

Meal 2: 08:00 AM
1 scoop whey
1 cup skim milk
1.5 tbsp peanut butter
1 cup kashi
1 cap sesamin
2 caps fish oil


PREWO
2 scoops vasocharge
2 scoops XTEND

DURING WO 9:00AM-10:15AM
4 scoops XTEND

MEAL 3 10:30 AM
2 eggs
1/2 cup egg beaters
1 slice fat free cheese
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 4 13:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 5 16:00 PM
1.5 scoops whey
1 and half cups broccoli
12 almonds
multivitamin
1 cap sesamin
2 caps fish oil

MEAL 6 19:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions
1 cup berries

TOTALS: 150g carbs, 210g protein, 60g fats


NOTES
-bumped up the intensity on HIIT to 40:20 ratios of slow/fast, and crossramp setting was increased from 10 to 14...the result was that my HR was up to 175 today, which is a great sign because I definitely worked a good sweat today...

diet was on point, send update to Derek we'll see if he makes any modifications, I'll post measurements tomorrow

[Abracadabra]

04/14/2008
Day 5
----------------------------------

TRAINING: BACK and TRAPS

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio

90 SECONDS REST BETWEEN SETS AND EXERCISES

PULLUPS
BWx8
BWx7
BWx6

SEATED CABLE ROWS
100x10
140x6
120x8

LAT PULLDOWNS
100x10
110x6
100x8

BB SHRUGS
95x10
115x10
115x10

DB SHRUGS
50x8
50x7
50x6

----------------------------------

DIET: LMD 2000


Meal 1: 04:00 AM
1 scoop whey
1 cup skim milk
1.5 tbsp peanut butter
1 cup kashi
multivitamin
1 cap sesamin
2 caps CLA
2 caps fish oil


MEAL 2 7:00 AM
2 eggs
1/2 cup egg beaters
1 slice fat free cheese
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

Meal 3: 10:00 AM
1.5 scoops whey
1 and half cups green beans
12 almonds
1 cap sesamin
2 caps CLA
2 caps fish oil


PREWO
2 scoops vasocharge
2 scoops XTEND

DURING WO 10:30M-12:00PM
4 scoops XTEND

MEAL 4 13:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 5 16:00 PM
1.5 scoops whey
1 and half cups broccoli
12 almonds
multivitamin
1 cap sesamin
2 caps CLA
2 caps fish oil

MEAL 6 19:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions
1 cup berries

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

MEASUREMENTS PROGRESS (all measurements in inches)

START (04/09/2008)
23 2/3 Quads
15 1/2 Calves
10 Forearms
13 Arms Unflexed
13 1/2 Flexed
45 Shoulders
36 Chest
34 3/4 Waist
159 Weight

LATEST (04/13/2008)
23 2/3 Quads
15 1/2 Calves
10 Forearms
13 Arms Unflexed
13 1/2 Flexed
45 Shoulders
36 Chest
33 3/5 Waist
157 1/2 Weight

----------------------------------

NOTES
-Solid workout, everything went nice and smooth, took everything to failure except the shrugs because didn't want to risk anything with my back, but back felt really good today with no tightness so I'll bump up the intensity on the shrugs next time...grip was giving out on the DB shrugs so might have to go with the straps next time
-Tomorrow will be chest and delts, should be a good one!
-got my email replies from Derek, so first meal of the day will be the carb meal regardless whether or not it's my preWO meal, so that will simplify my diet even more

[Lando33]

NOTES
-Solid workout, everything went nice and smooth, took everything to failure except the shrugs because didn't want to risk anything with my back, but back felt really good today with no tightness so I'll bump up the intensity on the shrugs next time...grip was giving out on the DB shrugs so might have to go with the straps next time
-Tomorrow will be chest and delts, should be a good one!
-got my email replies from Derek, so first meal of the day will be the carb meal regardless whether or not it's my preWO meal, so that will simplify my diet even more

solid workout. it looks like you have a solid plan in place.

Always use straps - straps are your friends.

[Abracadabra]

solid workout. it looks like you have a solid plan in place.

Always use straps - straps are your friends.

Thanks man, yeah I have to use straps, my hands also sweat a lot so it becomes a grip + excessive sweat issue...now I just gotta find my straps before my next workout lol

04/15/2008
Day 6
----------------------------------

TRAINING: CHEST and DELTS

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio

90 SECONDS REST BETWEEN SETS AND EXERCISES

FLAT DB BENCH
50x10
50x4
40x8

INCLINE DB BENCH
40x6
40x6
30x10

FLAT DB FLIES
25x10
25x8
25x8

SEATED DB SHOULDER PRESS
40x3
30x8
30x7

STANDING DB LATERALS
15x10
15x9
15x8

----------------------------------

DIET: LMD 2000


Meal 1: 04:00 AM
1 scoop whey
1 cup skim milk
1.5 tbsp peanut butter
1 cup kashi
multivitamin
1 cap sesamin
2 caps CLA
2 caps fish oil


MEAL 2 7:00 AM
2 eggs
1/2 cup egg beaters
1 slice fat free cheese
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

Meal 3: 10:00 AM
1.5 scoops whey
1 and half cups green beans
12 almonds
1 cap sesamin
2 caps CLA
2 caps fish oil


PREWO
2 scoops vasocharge
2 scoops XTEND

DURING WO 10:30M-12:00PM
4 scoops XTEND

MEAL 4 13:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions

MEAL 5 16:00 PM
1.5 scoops whey
1 and half cups broccoli
12 almonds
multivitamin
1 cap sesamin
2 caps CLA
2 caps fish oil

MEAL 6 19:00 PM
2 eggs
3/4 cup egg beaters
3/4 cup mushrooms
1/4 cup tomatoes
1/2 cup onions
1 cup berries

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------


NOTES
-Holy crap, my strength has gone down over the last few months due to not lifting heavy...that's what a lower back injury does to you...that being said, al in all it was a good workout, I pushed myself to the best of my capabilities and took every set to failure, and was very meticulous with the rest times (90 seconds)...

tomorrow will be HIIT, gonna have to bump up the intensity to a new level

[Abracadabra]

04/16/2008
Day 6
----------------------------------

REST DAY

DIET: LMD 2000
TOTALS: 150g carbs, 210g protein, 60g fats




04/17/2008
Day 7
----------------------------------

TRAINING: LEGS and CALVES

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio (15 minutes before workout, 15 minutes after workout)

90 SECONDS REST BETWEEN SETS AND EXERCISES

ANGLED LEG PRESS
3p + 25 per side x 10
3p + 25 per side x 8
3p + 25 per side x 8

LYING LEG CURLS
100 x 8
85 x 8
85 x 6

LEG EXTENSIONS
125 x 8
105 x 10
105 x 6

SEATED LEG CURLS
95x8
95x6
80x8

TIP TOE SMITH MACHINE SQUATS (for calves)
2p per side x 10
2p per side x 10
2p per side x 10

ANGLED SEATED CALF
80 x 10
90 x 8
90 x 6

----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Strength is slowly coming back, what's got my most excited about this whole plan is the fact that my energy levels don't crash, both throughout the day and during the workout. This wasn't the case before, when I had to fight my way to finish each workout.

I restructured my training schedule so that I do HIIT on Saturday and Sunday, and take Wednesday off...this leaves a nice rest day in the middle of the 4 lifting days, plus I wouldn't have to be doing legs after an HIIT day

Diet is 100% on track, my meals and meal timings are the same every single day

[Abracadabra]

04/18/2008
Day 8
----------------------------------

TRAINING: ARMS

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio (15 minutes before workout, 15 minutes after workout)

90 SECONDS REST BETWEEN SETS AND EXERCISES

BB CURLS
60 x 5
50 x 8
50 x 8

CG BENCH
115 x 7
120 x 6
105 x 10

STRICT DB CURLS
30 x 8
25 x 8
25 x 8

SKULLCRUSHERS
40 x 10
40 x 10
40 x 10

CROSS BODY DB HAMMER CURLS
25 x 10,10
25 x 10,10
25 x 10,10

BB FOREARM CURLS
45 x 10
45 x 10
45 x 10

----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Solid workout, for first time in a long time BB curls went really well, usually I don't feel much in my biceps with these but today I went nice and slow with strict form, and had a nice pump going... chest was still sore for CGBP, but strength is nonetheless coming back slowly, hoping to set some PR's within a few weeks... might stop the forearm curls due to past tendonitis in my forearms

tomorrow and sunday will be HIIT sessions, time to bring the intensity and push myself to the max!

[Abracadabra]

04/19/2008
Day 9
----------------------------------

TRAINING: HIIT


10 minutes stretching: lower back, hamstrings, quads
-15 one-minute sessions with 40 seconds at resistance 10, crossramp 16, 20 seconds at resistance 20 (Precor Elliptical)
-15 minutes light intensity cardio
----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Bumped up the intensity by increasing the crossramp from 14 to 16, but now I feel that this still wasn't enough, in fact it felt easier than last time lol...so tomorrow I'll set it to 20 and see if I can last all 15 minutes, should be a good goal to accomplish

diet is right on, got some fat free cheese and fat free sour cream and holy crap they're so good, especially with veggies, I'm seriously enjoying my meals which is hard to believe since I'm eating so healthy, not having any cravings whatsoever

gotta keep pushing myself!

[Abracadabra]

04/20/2008
Day 10
----------------------------------

TRAINING: HIIT


10 minutes stretching: lower back, hamstrings, quads
-15 one-minute sessions with 40 seconds at resistance 10, crossramp 20, 20 seconds at resistance 20 (Precor Elliptical)
-15 minutes light intensity cardio
----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Damn this was tough, bumped up the crossramp setting to 20 and this time I couldn't last all 15 minutes in one shot, so I split it up into two sessions:

10 minutes of HIIT
5 minutes low intensity
5 minutes HIIT

with 5 minutes of warmup light intensity and 5 minutes of cooldown light intensity. Next time I'm hoping to get all 15 minutes in one shot

Couldn't take pics this morning, so figured I might as well not take measurements until I take pics, so pics and measurements will be done tomorrow first thing in the morning

energy levels are awesome, today is broccoli overload day since I ran out of other veggies lol

[Abracadabra]

NEW SCHEDULE:

TRAINING
Monday Morning= Back+Traps
Pull-Up 3 X 6-10
Seated Cable Row 3 X 6-10
Lat-Pulldown 3 X 6-10
Barbell Shrug 3 X 6-10
DB Shrug 3 X 6-10

Monday Evening = HIIT

Tuesday = Chest+Delts
Flat DB Press 3 X 6-10
Incline Press (DB or Smith) 3 X 6-10
Dips or Flies 3 X 6-10
Military or DB Press 3 X 6-10
DB Side Lateral 3 X 6-10

Wednesday = HIIT

Thursday = Legs
Leg Press 3 X 6-10
Lying Leg Curl 3 X 6-10
Leg Extension 3 X 6-10
Seated Leg Curl 3 X 6-10
Standing Calf Rasie 3 X 6-10
Seated Calf Raise 3 X 6-10

Friday Morning = Arms
Barbell Curl 3 X 6-10
CG Bench 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Crossbody DB Hammer Curl 3 X 6-10
Barbell Forearm Curl 3 X 6-10

Friday Evening = HIIT

Saturday = HIIT

Sunday = REST




NOTES:
HIIT is bumped up from 2 to 4 sessions, but it will replace 15 minutes from the light intensity cardio from those days. So on the days that I'm lifting and doing HIIT, only 15 minutes of light intensity cardio will be done, on the days when I'm lifting and not doing HIIT, 30 minutes will be done. Sunday will now become the official rest day (starting next week)

Gotta do whatever it takes to burn all this stubborn fat!

[Abracadabra]

04/21/2008
Day 12
----------------------------------

TRAINING: BACK and TRAPS

-10 minutes stretching: lower back, hamstrings, quads
-15 minutes light intensity cardio (7.5 preWO, 7.5 postWO)

90 SECONDS REST BETWEEN SETS AND EXERCISES

PULLUPS
BWx8
BWx7
BWx6

SEATED CABLE ROWS
140x6
120x8
120x8

LAT PULLDOWNS
120x5
100x6
85x10

BB SHRUGS
135x6
135x6
135x6

DB SHRUGS
50x10
50x10
60x5
----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

MEASUREMENTS PROGRESS (all measurements in inches)

START (04/09/2008)
23 2/3 Quads
15 1/2 Calves
10 Forearms
13 Arms Unflexed
13 1/2 Flexed
45 Shoulders
36 Chest
34 3/4 Waist
159 Weight

LATEST (04/21/2008)
23 2/3 Quads
15 1/2 Calves
10 Forearms
13 Arms Unflexed
13 1/2 Flexed
45 Shoulders
36 Chest
33 Waist
157 1/2 Weight

----------------------------------

NOTES
-Had some intense back spasms as I woke up this morning, did some preWO stretching but wasn't sure how my WO was going to go, but one thing I've learned from this injury is that it's not an exact science...after I did my preWO cardio and preWO stretching, my back felt good so I didn't shy away from my workout today, including the BB shrugs. Got a little tight near the end but I was pretty much done by that point

Waist is down to 33", so progress is being made

HIIT coming up tonight

edit: I emailed my weekly progress to Derek this morning instead of yesterday, so if/when he replies back with any changes I'll update the journal

[Abracadabra]

04/22/2008
Day 7
----------------------------------

TRAINING: LEGS and CALVES

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio (15 minutes before workout, 15 minutes after workout)

90 SECONDS REST BETWEEN SETS AND EXERCISES

ANGLED LEG PRESS
3p + 25 per side x 6
3p per side x 10
3p per side x 8

LYING LEG CURLS
105 x 5
90 x 7
80 x 8

LEG EXTENSIONS
120 x 8
100 x 8
90 x 6

SEATED LEG CURLS
100 x 10
100 x 8
100 x 6

TIP TOE SMITH MACHINE SQUATS (for calves)
2p per side x 10
2p+10 per side x 10
2p+10 per side x 10

ANGLED SEATED CALF
90 x 10
90 x 9
90 x 8

----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Wow strength took a huge hit today, don't know what happened...I pushed myself like crazy took each set to failure and was very good with my rest times, but idk numbers just weren't there

we'll take this one day at at a time and see where this goes

[Abracadabra]

04/23/2008
Day 14
----------------------------------

TRAINING: HIIT


10 minutes stretching: lower back, hamstrings, quads
-15 one-minute sessions with 40 seconds at resistance 10, crossramp 20, 20 seconds at resistance 20 (Precor Elliptical)
-15 minutes light intensity cardio
----------------------------------

DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

----------------------------------

SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

----------------------------------

NOTES
-Got all 15 minutes done in one shot today, really went all out. Seems like my conditioning must be getting better, the only way I can push myself harder while doing the elliptical will be to either push myself even harder while keeping the resistance and crossramp settings the same (maxed out at 20), or change the second ratios...I might have to eventually go to 25/35 in order to really push myself

tomorrow will be chest/shoulders, i'm looking forward to making some progress!

[Abracadabra]

04/25/2008
Day 15
----------------------------------

TRAINING: CHEST and DELTS

-10 minutes stretching: lower back, hamstrings, quads
-30 minutes light intensity cardio

90 SECONDS REST BETWEEN SETS AND EXERCISES

FLAT DB BENCH
55x10
55x6
45x8

INCLINE DB BENCH
45x6
40x6
35x10

FLAT DB FLIES
30x10
30x8
25x10

SEATED DB SHOULDER PRESS
40x5
35x6
30x7

STANDING DB LATERALS
15x10
15x9
15x8

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DIET: LMD 2000

TOTALS: 150g carbs, 210g protein, 60g fats

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SUPPLEMENTS
1 multivitamin (NOW Brand)
6 fish oil
6 CLA
3 sesamin
2 scoops Vasocharge (preWO)
8 scoops Xtend ( 2 preWO, 3 during PO, 2 morning, 1 evening)


DURING WO 10:30M-12:00PM
4 scoops XTEND

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NOTES
-Good workout overall, made some minor strength gains from last week...although I'm far from my PR's set just a few months ago (80x4 on flat bench...), but I WILL get there!!

HIIT session coming up in a couple hours, have to make up yesterday's missed session

[FatSoonGone]

whats ur bodyfat?
and bodytype?