CHA 1800 Diet

[BillyUrias]

Today was Chest

10min warmup treadmill speed 4.0

Incline Bench Press
1x12x135lbs
1x8x185lbs
2x6x225lbs
dropsets
1x8x195lbs
1x6x135lbs

DB Bench Press
1x8x95lbs
1x6x95lbs
1x8x75lbs

Cable Crossovers
2x10x70lbs
2x10x80lbs

25min cardio HIIT
Speed 9.5 @ 15sec for 15 sets
Speed 10.0 @ 1min for 1 set and just cooled down w/ speed 4.0 for the remainder of the time.

Hope everyone had a great day.

[dougrobinette]

Of course another nice killer day in the gym. Keep rockin it boss.

[BillyUrias]

Tuesdays workout

Back

T-Bar Rows
1x10x45lbs
2x10x90lbs
1x8x90lbs Close-Grip
1x8x90lbs

Seated Cable Rows
1x10x130lbs
3x10x160lbs

Wide-Lat Pulls superset w/ Close-Grip Pull Downs
2x10x130lbs / 5x10x130lbs
2x8x160lbs
1x10x160lbs

One-arm DB Rows
1x10x40lbs
3x10x70lbs

Deadlifts
1x10x135lbs
2x10x225lbs

40min cardio on Stairstepper.
Lv 5 fat burning. HR 130-150

Today I did cardio this morning.

20min Cardio Treadmill
Incline 12.0 Speed 2.5 HR 130-145
10min HIIT
Speed 9.0 @15sec 45sec off
1min Speed 10.0 HR 177

I will do legs this afternoon.

Hope everyone has a good day.

[ste247]

how do you approch peak week on this diet do you just carb up the last 2 days with the carbs being so low all the way through cheers all

[dozersmom]

Damn,King Leg Presser!!! Killin it as always:D

[BillyUrias]

I changed up todays workout from Legs to Arms, Will do legs tomorow with my friend. So here is todays Arm workout.

10min warmup treadmill speed 4.0

Barbell Curls superset w/ Overhead Tricep Press
1x12x45lbs / 1x12x25lbs (warmup)
1x10x65lbs / 1x10x80lbs
1x10x75lbs / 1x10x80lbs
1x8x85lbs / 1x10x80lbs
1x8x85lbs dropset 1x5x65lbs / 1x12x80lbs
1x10x65lbs dropset 1x8145lbs / 1x12x80lbs

Arnold Curls superset w/ Skull Crushers
3x8x35lbs / 3x10x80lbs
1x10x35lbs / 1x12x80lbs

Preacher Curls on machine
1x10x55lbs
1x8x65lbs
1x8x65lbs

Close-Grip Smith Machine Bench Press
1x10x225lbs
1x5x275lbs
1x4x257lbs

All I can say is that it was a freaky killer workout and I feel great. Hope everyone is having a great day.

[dougrobinette]

Gotta love the supersets, another nice day in the gym, keep on crushing it.

[BillyUrias]

Today was Legs and it was a good one.

AM cardio
20min treadmill speed 2.5 Incline 12.0
15min Eclip Machine

Leg workout

10min warmup treadmill speed 4.0

Leg Press
1x15x360lbs
1x10x540lbs
1x10x720lbs
1x10x900lbs
1x10x1265lbs

Hack Squats Machine
1x10x180lbs feet close
1x6x230lbs feet close
1x7x270lbs feet close
2x10x180lbs feet normal

Seated Calf Raises
1x15x100lbs
2x12x150lbs
2x10x150lbs

Was a great leg day once again.

[dougrobinette]

nice job on the pr. My knee caps would blow right the freak out of my knees, nice job

[BillyUrias]

Todays workout was Shoulders / Traps

10min warmup on treadmill Speed 4.0

Standing BB Military Press
1x10x45lbs Front and Behind warmup
1x10x95lbs (warmup)
1x10x115lbs
1x8x135lbs
1x4x155lbs / 1x2x145lbs
1x6x145lbs

One Arm DB Side Raises
1x10x15lbs (warmup)
1x10x30lbs
1x8x30lbs
2x6x35lbs

Front Lat Hammer Raises
1x8x40lbs
3x8x20lbs

Shrugs superset w/ Smith Machine Up-Right Rows
1x12x230lbs / 1x10x50lbs
2x10x270lbs / 2x8x70lbs

Rear Delt on Peck Deck Machine
1x10x140lbs
1x8x160lbs
2x6x180lbs

Was a killer workout and a good way to finish up the week. I will do my HIIT cardio tonight after work. I will post that tomorrow. Also starting Sunday I will be back on the CHA 1800 for my 12 week Cut and am getting ready to shred more fat. I wanna see where I am in 12 week and might continue to cut another 4 weeks after that. We will see though. Hope everyone is having a great friday and has a great weekend.

[dozersmom]

Awesome work Billy! Looking forward to driving to Austin for a workout with ya!

[loftisra]

1x10x1265lbs

OMG...Thats all I have to say about that. Amazing work Billy! I finally got a chance to look through this journal and i'm very impressed! Keep at it! :-D

Though I have to ask, since you've been on the CHA diet for a few months now, do you ever get sick of peanut butter?? :-P lol

[BillyUrias]

Awesome work Billy! Looking forward to driving to Austin for a workout with ya!

Sounds like a plan to me, lets make sure its on leg day lol

[BillyUrias]

OMG...Thats all I have to say about that. Amazing work Billy! I finally got a chance to look through this journal and i'm very impressed! Keep at it! :-D

Though I have to ask, since you've been on the CHA diet for a few months now, do you ever get sick of peanut butter?? :-P lol

Nope, I love Peanut Butter. The last few months I have not been on the diet 100% but all that will change come sunday. Looking at maybe doing a show in November but will decide that after my 12 week cut and see how far I get down in BF.

[tonsti]

Nope, I love Peanut Butter. The last few months I have not been on the diet 100% but all that will change come sunday. Looking at maybe doing a show in November but will decide that after my 12 week cut and see how far I get down in BF.I love pb to!! What up billy boy! good to see ya...enjoy the weekendnchit!

[dougrobinette]

Dude you better be careful working out with Christine she will smoke ya, she is the volume queen, you might leave the gym with a tear or two. Keep it up.

[BillyUrias]

Well today started my first Day of the CHA diet again.

today was cardio also.

5min warmup treadmill speed 4.0
15min Speed 9.5 @15sec 45sec off
10min Speed 3.0 Incline 10.0

Starting Numbers April 26,2009
Wt: 271lbs
Waist: 45

Now I am gonna do this this time. I even got my gf to workout with me today. I will also upload my pics i took today.

[BillyUrias]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
2 scoop vaso w/ 1 scoop xtend

Today was Back

5min warmup treadmill speed 4.0

Lat Pulls
1x12x140lbs
1x8x170lbs
1x10x190lbs
1x7x210lbs

1 Arm DB Rows
1x8x110lbs PR
1x8x110lbs PR
1x6x115lbs PR
1x6x115lbs PR dropset 1x6x85lbs

Reverse Horizontal Chin Up
1x10xbw
1x8xbw+25lbs
1x8xbw+25lbs dropset 1x2xbw

Cable Rows
1x12x130lbs
1x10x160lbs
1x10x210lbs

Close Grip Lat Pulls
1x10x150lbs
1x10x180lbs
1x10x210lbs

DB Hammer Curls
1x10x40lbs
1x8x45lbs
1x8x50lbs
1x6x55lbs dropset 1x8x30lbs

Was a crazy azz workout. It was good and diet is on point. I am doing 40min cardio this afternoon w/ gf when we get home. Hope everyone is having a good day.

PS i also uploaded my start pics today also on my bodyspace page.

[BillyUrias]

Cardio

40 min on the ecliptical machine.
HR- 138-145

Was a good session.

[dougrobinette]

Dude heck of a workout. Keep burning down the gym and keep getting those PR's love those

[BillyUrias]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

Yesterdy was Chest and it was a great workout.

10 min warmup on treadmill speed 3.5

Bench Press
1x15x135lbs warmup
1x10x225lbs
1x10x245lbs
1x6x275lbs
1x3x295lbs drop set 1x6x225lbs drop set 1x8x135lbs

Incline Bench Press
1x10x135lbs
1x10x155lbs
1x8x185lbs

Incline DB Flys
1x10x50lbs
1x10x60lbs
1x6x70lbs
1x5x80lbs drop set 1x8x45lbs

DB Pullovers
1x10x90lbs
1x2x100lbs / 1x6x90lbs
1x6x90lbs drop set 1x6x65lbs

Did my HIIT after work.

5min warm up speed 3.5
15min @15sec speed 9.5 45sec off
10min cool down speed 3.5 incline 10

After that me and my gf sat in the hot tub for about 15 min, it was nice lol. I will post todays workout later when I get back from the gym.

[Flip-Flop]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

Yesterdy was Chest and it was a great workout.

10 min warmup on treadmill speed 3.5

Bench Press
1x15x135lbs warmup
1x10x225lbs
1x10x245lbs
1x6x275lbs
1x3x295lbs drop set 1x6x225lbs drop set 1x8x135lbs

Incline Bench Press
1x10x135lbs
1x10x155lbs
1x8x185lbs

Incline DB Flys
1x10x50lbs
1x10x60lbs
1x6x70lbs
1x5x80lbs drop set 1x8x45lbs

DB Pullovers
1x10x90lbs
1x2x100lbs / 1x6x90lbs
1x6x90lbs drop set 1x6x65lbs

Did my HIIT after work.

5min warm up speed 3.5
15min @15sec speed 9.5 45sec off
10min cool down speed 3.5 incline 10

After that me and my gf sat in the hot tub for about 15 min, it was nice lol. I will post todays workout later when I get back from the gym.

Strong lifts, I wish I could put up some numbers like like! I would probably die trying to do my HIIT on a treadmill it's tough enough on the elliptical.

[BillyUrias]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

Today was Legs

Leg Press
1x15x360lbs
1x10x630lbs
1x10x810lbs
1x10x990lbs
1x10x1170lbs
1x10x1260lbs

You ready for this!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

1x10x1405lbsPR

Leg Ext
1x10x150lbs
1x10x205lbs
1x8x230lbs PR
1x8x230lbs PR
1x6x250lbs PR

There was not a lot of exercises but the intensity was through the roof. Just think, all that weight on leg press and I forgot to take my VASO before my workout and on top of that I am on a cut diet. There ain?t no looking back now. I will do my LI cardio after work and be back in the gym tomorrow doing calf?s, abs, and biceps. Hope everyone is having a great day.

[dougrobinette]

Are you leaving any plates for the rest of the gym to use? NICE PR

[BillyUrias]

Are you leaving any plates for the rest of the gym to use? NICE PR

Well not where the leg equipment was lol.

[BillyUrias]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

I did Biceps/Calves/abs

5 min warmup on treadmill speed 3.5

Barbell Curls
1x21x45lbs 7/7/7
1x10x65lbs
2x8x75lbs
1x6x85lbs
1x6x85lbs dropset 1x10x45lbs

Standing Calf Raises
5x10x500lbs

Incline DB Curls to Standing Curls
3x10x25lbs / 3x5x35lbs

Seated Calf Raises
3x10x230lbs

Preacher Curls
1x10x45lbs
1x10x55lbs
1x10x70lbs dropset 1x10x45lbs
1x7x70lbs dropset 1x7x45lbs

Abs
2x15 front and sides

Good Mornings
1x10x45lbs
1x12x45lbs

Will do cardio tonight after work.

[Flip-Flop]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 15g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
3.5oz Blueberries

Meal 4 42g Protein / 15g Fat

2 scoop Whey Protein
18 Almonds

Meal 5 42g Protein / 5g Carbs / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

I did Biceps/Calves/abs

5 min warmup on treadmill speed 3.5

Barbell Curls
1x21x45lbs 7/7/7
1x10x65lbs
2x8x75lbs
1x6x85lbs
1x6x85lbs dropset 1x10x45lbs

Standing Calf Raises
5x10x500lbs

Incline DB Curls to Standing Curls
3x10x25lbs / 3x5x35lbs

Seated Calf Raises
3x10x230lbs

Preacher Curls
1x10x45lbs
1x10x55lbs
1x10x70lbs dropset 1x10x45lbs
1x7x70lbs dropset 1x7x45lbs

Abs
2x15 front and sides

Good Mornings
1x10x45lbs
1x12x45lbs

Will do cardio tonight after work.

Nice numbers on the calf raises! I would get crushed standing under that much weight. :D Keep on gettin' it!

[BillyUrias]

CHA 1800
Meal 1 42g Protein / 15g Carbs / 15g Fat

6 egg whites
3 whole egg
8oz grapefruit juice

Meal 2 42g Protein / 5g Carbs / 15g Fat

6oz Chicken Breast
18 Almonds
1/2c Broccoli

Meal 3 42g Protein / 5g Carbs / 15g Fat

6oz Tilapia
6tsp Peanut Butter
1/2c Broccoli

Meal 4 42g Protein / 15g Carbs / 15g Fat

2 scoop Whey Protein
18 Almonds
3.5oz blueberries

Meal 5 42g Protein / 15g Fat

6oz Tuna
3oz Avocado
1/2c Broccoli

Meal 6 42g Protein / 15g Fat

6oz Chicken Breast
6tsp Peanut Butter

Total : 252g Protein / 40g Carbs / 90g Fat

Supplements:
Mutlivitiams
Fish Oils 2 tablets w/Meal 1,3,6
Hydroxycut hardcore w/Meals 1,3 5 hours apart
Xtend mixed with 4 liters of water a day
Vaso

Todays workout was Shoulders / Traps

Cable Crossovers Reverse Raises "Rear Delts"
3x10x15lbs

Seated Military Press
1x10x135lbs
1x7x185lbs
1x4x205lbs PR
Drop sets
1x3x225lbs PR
1x4x185lbs
1x5x135lbs

Dumbell Side Lat Raises Dropsets
1x8x35lbs ---->1x8x25lbs
1x6x40lbs ---->1x6x30lbs
1x8x35lbs ---->1x6x25lbs
1x6x35lbs ---->1x6x25lbs ---->1x4x15lbs ---->1x3x10lbs (2sec pause at top)

Front BB Raises / Dropset w/ Resistance Band
1x10x45lbs
1x8x65lbs ----> 1x10
1x6x75lbs ----> 1x10
1x4x85lbs ----> 1x10

Smith Machine Reverse Push superset w/ Plate Shrugs
1x10x135lbs ----> 1x10x45lbs plate each hand
1x7x185lbs ----> 1x12x90lbs 2 plates each hand

Reverse Peck Deck
1x10x160lbs
1x10x180lbs
1x8x200lbs ----> 1x8x160lbs ----> 1x5x130lbs (2 sec pause)

Did 40 min of cardio last night afterwork.
Speed 3.5 Incline 10.0 Treadmill

Was a hell of a workout for shoulder again. There still buring and I workout an hour ago lol. Want to hit traps a little more but ran out of time. I am feeling good and ready to weight and get measurements this sunday to see my progress. Diet has been 100% this week and will stay that way. My plan cheat meal for tomorrow will be home made taco's that me and my gf will make. Looking forward to that meal. Will do 40min of cardio today once I get off of work. Hope everyone is having a great day.

On a side note, I was able to get in a little over 2 gallons of water in me yesterday.

[BillyUrias]

Last night was my cardio and this is what it looked liked.

Treadmill

10min warm up Speed 4.0
20min HIIT Speed 9.5 15sec intervals
10min cool down Speed 3.0 Incline 10

Was soaked afterwards but it felt great.

[BillyUrias]

Today I did Deads and Arms

Deadlifts
1x10x135lbs
1x12x135lbs
1x10x225lbs
1x5x315lbs
1x10x315lbs
dropset
1x8x225lbs
1x8x135lbs

Barbell Curls 1/4 half way down back to top
1x10x65lbs
1x8x75lbs
1x8x75lbs

DB Preacher Curls same as above
1x10x30lbs
1x10x40lbs
1x8x40lbs drop set 1x8x30lbs

Cable Curls same as above
1x10x90lbs
2x10x120lbs

superseted with Tricep ext dip machine

3x12x200lbs

Tricep Press Down
1x10x65lbs
1x10x80lbs
1x10x100lbs
dropset
1x10x65lbs

Tricep Reverse Pull Down
1x10x50lbs
1x10x70lbs
1x10x90lbs
dropsset
1x8x60lbs
superset w/
1x8xbw close grip pushups.

What a killer workout.

[Flip-Flop]

Hey Billy,

How is the CHA diet treating you? Keep up the good work!

[BillyUrias]

Week 1 Wt: 271lbs
Waist: 44inches
Week 2 Wt: 261lbs
Waist: 43.5inches

Down 10lbs all right.

Sunday cardio was 40min Light Cardio on treadmill speed 3.5 Incline 10

30min Light Cardio this morning on the Eclip machine
Abs: 4x15 on abs machine. (each side)
4x10 lying leg Raises on bench

BACK

Assisted Pull Ups Machine 120lbs
3x10

Lat Pull Downs
1x8x150lbs
1x6x200lbs
1x8x200lbs
1x8x200lbs drop set
1x8x180lbs drop set
1x6x140lbs drop set
1x8x100lbs

Bent Over Rows
1x10x135lbs
1x10x185lbs
2x6x225lbs
Reverse Grip
2x10x135lbs

1-Arm DB Rows
3x8x105lbs

Cable Rows
1x12x130lbs
1x10x160lbs
1x10x200lbs
1x7x210lbs
1x6x230lbs drop set
1x8x150lbs

Reverse Incline Flys
3x10x25lbs

Was a great workout other than the fact that my partner was not focused and the workout took longer then normal. My cheat meal for the weekend was Red Lobster which was ok. I had the steak,shrimp and lobster plate. A few of there biscuits and some fried calamarie. Diet is on point

Cardio after work was this

10min warmup
Treadmill Speed 3.5 Incline 10
20min Of HIIT
Speed 9.5 15sec for 4 sets
Speed 9.5 Incline 1.0 15sec all out for 6sets
Speed 9.5 Incline 2.0 15sec all out for 5 sets
Speed 9.5 Incline 3.0 15 sec all out for 5 sets
10min cool down Speed 3.0 Incline 10

Was a crazy cardio session. Hope everyone had a great day.

[dougrobinette]

Week 1 Wt: 271lbs
Waist: 44inches
Week 2 Wt: 261lbs
Waist: 43.5inches

Down 10lbs all right.

Sunday cardio was 40min Light Cardio on treadmill speed 3.5 Incline 10

30min Light Cardio this morning on the Eclip machine
Abs: 4x15 on abs machine. (each side)
4x10 lying leg Raises on bench

BACK

Assisted Pull Ups Machine 120lbs
3x10

Lat Pull Downs
1x8x150lbs
1x6x200lbs
1x8x200lbs
1x8x200lbs drop set
1x8x180lbs drop set
1x6x140lbs drop set
1x8x100lbs

Bent Over Rows
1x10x135lbs
1x10x185lbs
2x6x225lbs
Reverse Grip
2x10x135lbs

1-Arm DB Rows
3x8x105lbs

Cable Rows
1x12x130lbs
1x10x160lbs
1x10x200lbs
1x7x210lbs
1x6x230lbs drop set
1x8x150lbs

Reverse Incline Flys
3x10x25lbs

Was a great workout other than the fact that my partner was not focused and the workout took longer then normal. My cheat meal for the weekend was Red Lobster which was ok. I had the steak,shrimp and lobster plate. A few of there biscuits and some fried calamarie. Diet is on point

Cardio after work was this

10min warmup
Treadmill Speed 3.5 Incline 10
20min Of HIIT
Speed 9.5 15sec for 4 sets
Speed 9.5 Incline 1.0 15sec all out for 6sets
Speed 9.5 Incline 2.0 15sec all out for 5 sets
Speed 9.5 Incline 3.0 15 sec all out for 5 sets
10min cool down Speed 3.0 Incline 10

Was a crazy cardio session. Hope everyone had a great day.

Nice workout, HEAVY

[BillyUrias]

AM workout

30min cardio on the eclip machine

Forearms
Barbell forearms curls: 4x10x135lbs
DB forearms curls: 1x10x35lbs, 1x10x40lbs, 1x10x45lbs, 1x10x50lbs

ABS
3x10 on ball

Back Ext: 2x10

Afternoon workout

CHEST

Incline Bench Press
1x12x135lbs warmup
1x10x185lbs warmup
1x6x225lbs
1x8x225lbs (wide grip)
1x6x245lbs (wide grip)
1x4x255lbs (wide grip)

Flat Bench DB Press
1x10x75lbs
1x10x90lbs
1x7x100lbs
1x6x105lbs

DB Incline Flys
1x7x65lbs
1x6x75lbs
1x5x75lbs drop set
1x6x40lbs

DB Pullovers
1x10x75lbs
1x7x90lbs
1x5x100lbs

Chest was kicken yesterday. Was a hell of a workout. Body is still getting used to doing double cardio but all is good. Did 40min of light cardio when I got home yesterday from work. Speed 3.0 Incline 10.

Will post todays workout later. Hope everyone is doing good.

[BillyUrias]

AM Cardio

30min on the ellic machine
Shrugs
1x10x180lbs
1x10x270lbs
2x10x360lbs


Afternoon Workout

Leg Press
1x12x450lbs
1x12x630lbs
1x12x810lbs
1x10x990lbs
1x10x1170lbs
1x10x1405lbs
1x8x1500lbsPR

Stiff Legged Deadlifts
1x10x135lbs
1x10x185lbs
1x5x235lbs
1x3x235lbs right hand started to slip

Lying Leg Curls
1x10x110lbs
2x8x130lbs

I am beat. Was going to do 40min of cardio this afternoon but am decideing not to. I am just beat dead. Will take this afternoon off and get back on it thursday. Hope everyone is having a killer day. Diet is on point

[tonsti]

AM Cardio

30min on the ellic machine
Shrugs
1x10x180lbs
1x10x270lbs
2x10x360lbs


Afternoon Workout

Leg Press
1x12x450lbs
1x12x630lbs
1x12x810lbs
1x10x990lbs
1x10x1170lbs
1x10x1405lbs
1x8x1500lbsPR

Stiff Legged Deadlifts
1x10x135lbs
1x10x185lbs
1x5x235lbs
1x3x235lbs right hand started to slip

Lying Leg Curls
1x10x110lbs
2x8x130lbs

I am beat. Was going to do 40min of cardio this afternoon but am decideing not to. I am just beat dead. Will take this afternoon off and get back on it thursday. Hope everyone is having a killer day. Diet is on point
Wow...Dont even know what to say!

[Flip-Flop]

AM Cardio

30min on the ellic machine
Shrugs
1x10x180lbs
1x10x270lbs
2x10x360lbs


Afternoon Workout

Leg Press
1x12x450lbs
1x12x630lbs
1x12x810lbs
1x10x990lbs
1x10x1170lbs
1x10x1405lbs
1x8x1500lbsPR

Stiff Legged Deadlifts
1x10x135lbs
1x10x185lbs
1x5x235lbs
1x3x235lbs right hand started to slip

Lying Leg Curls
1x10x110lbs
2x8x130lbs

I am beat. Was going to do 40min of cardio this afternoon but am decideing not to. I am just beat dead. Will take this afternoon off and get back on it thursday. Hope everyone is having a killer day. Diet is on point

1500 x 8 :eek: I'd be happy with the 450 x 12 :D

[BillyUrias]

Today was a good day.

AM Cardio
30min total Time on Treadmill
10min warm up speed 4.0
5 1min sets of sprints Speed 8.0
5 1min sets of standing off to the side
10min cool down Speed 4.0 Incline 5

Seated Calf Raises
4x10x115lbs

Standing Calf Raises
3x10x500lbs
1x10x545lbs
3x10x bw working on left calf due to it being smaller than right.

AB's
4x20 on ab machine Front/both sides


PM Workout

Standing BB Curls superset w/ Seated Tricep DB Press
1x10x45lbs warmup 1x10x55lbs warmup
1x10x65lbs wide 1x10x90lbs
1x10x75lbs 1x10x90lbs
1x8x85lbs 1x10x90lbs
1x4x95lbs 1x10x90lbs
1x10x65lbs drop set 1x10x90lbs
1x10x45lbs 2sec pause rest
1x5x45lbs

BB Preacher Curl supersetted w/ Skullcrushers
4x10x60lbs 2 sets wide 2 sets close
4x10x90lbs Skullcrushers

Was a great workout. Did 40min of cardio when I got home from work.

10min on the bike
30min on the treadmill
Speed 3.0 Incline 10

I will be back at the gym in the morning doing more cardio. Hope everyone has a good night.

[BillyUrias]

Eats are on track and going great.
Start Wt: 271lbs
End of Week 1 Wt: 260lbs 43.5inch waist
End of Week 2 Wt: 257lbs 43inch waist

Was a good weekend. Now down to business.

AM Workout

30min light cardio on ellicp machine.

Forearms DB curls standing Stripping method, Worked down the DB Rack
1x10x70lbs
1x10x60lbs
1x10x50lbs
1x10x40lbs
1x10x30lbs
1x10x20lbs
1x10x10lbs
3 min rest
1x10x10lbs
1x10x20lbs
1x10x30lbs
1x10x40lbs
1x10x50lbs
1x10x60lbs

Forearms were burning after this one.

Forearm Curls on preacher curls bench
3x10x30lbs

ABS 4x25 front and sides

Afternoon workout

Bench Press (666 style)
1x15x135lbs
6x6x225lbs

Incline Flys superset w/ Dips
2x10x35lbs ----> 2x8xbw
2x10x45lbs ----> 1x7xbw ----> 1x5xbw

Cable-Cross Overs superset w/ DB Pullovers
4x10x75lbs ----> 4x10x75lbs

Iso Hammer Strength Machine (chest)
1x10x180lbs
1x7x230lbs

Chest was pumped like crazy. Did a lot of chest posing after each set to really get that blood pumped into my chest. Also I will be training by my self again since the guy I was training with decided to start working out in the morning at 9am. It is what it is. Means I wont be able to go as heavy as I would like but also means my workouts will be faster and I will be able to get a good pump in.

I will be doing 40min of cardio this afternoon after work and it will look like this

10min warmup treadmill
20min of HIIT 1min speed 8.0 for 10sets and the off min standing on the side
10min cool down.

Hope everyone had a great weekend.

I also found an old workout book back from 06'. Had a page of measurments so I will post them.

6-12-06
Waist: 41inch
Wt: 232lbs
R.Arm Flexed: 15.5
L.Arm Flexed: 15.25
Chest: 46inch

As of 5-10-09
Waist: 43inch
Wt: 257lbs
R.Arm Flexed: 17.5
L.Arm Flexed: 17.25
Chest: 48.25

Now remember I got up to 275lbs and abou 35-40% bf over a year ago and this is where I am now.

[Flip-Flop]

Good job on the weight loss! I prefer working out by myself for the most part. I like to get in and out as quick as I can. It would be nice to have someone to spot me on chest day though.

[tonsti]

Great job Billy!Dont stop baby keep on getting after it!

[BillyUrias]

Tuesdays workout.

AM workout

30min light cardio on ellicp machine

Did calfs in a triset setup
Seated to Donkey to Standing

3x12x90lbs seated
3x10x400lbs donkey
3x10x500lbs standing
3x10xbw working left calf only


Afternoon workout.

Assisted Pullup Machine 110lbs
4x10

Close-grip Lat pull Downs superset w/ Wide cable Rows
3x10x150lbs ----> 3x10x150lbs

T-bar Rows superset w/ 1-Arm DB Rows
3x10x90lbs ----> 3x10x75lbs

Rack Deads (bar just below knees)
1x10x135lbs
1x10x185lbs
1x10x225lbs

Did 40min of light cardio when I got home from work. Was soaking wet. Treadmill Incline 10 speed 3.5

Todays workout

AM Workout

30min Light cardio
Barbell Forearm Curls behind the back
1x15x45lbs warmup
2x10x135lbs
2x8x155lbs
1x4x185lbs dropset
1x10x135lbs dropset
1x15x45lbs
ABS on ball
4x10

10min of stretching

Afternoon workout.

Squats supersetted w/ BB Lunges
1x15x135lbs ----> 1x10x45lbs warmup set
1x10x225lbs ----> 1x10x95lbs
1x8x275lbs ----> 1x10x95lbs
1x6x315lbs ----> 1x6x95lbs
1x4x365lbs ----> 1x6x95lbs

Triset: Leg Press --> Leg Curls --> Leg Ext 1min rest between sets
4x10x450lbs ----> 4x10x110lbs ----> 4x10x135lbs

Leg were on fire after that workout. Was a great one and I am really going to feel it tomorrow. I wont do cardio tonight, just going to relax. I got my bodybuilding order in today yay. Scivation Whey 10lb chocolate, Dialene 4x (3 bottles) and a bottle of Knockout. Hope everyone has a great evening.

[tonsti]

Great job as always Billy....Enjoy the goodies you got coming to!

[Flip-Flop]

That looks like one heck of a workout! I'm interested in hearing your thoughts on the Scivation Knockout. I've been thinking of ordering some, but I'm a little hesitant as I'm spending so much per month on supplements already.

[dozersmom]

Hey you! We need to plan a day of working out... hit me up!

[BillyUrias]

Hey you! We need to plan a day of working out... hit me up!

Welcome back stranger, sounds like a plan to me lol.

[BillyUrias]

I started back up on the Tri-phase training last week. Derek now has me on the CHA 1600 as of yesterday.

210g Protein, 90g Fat, 30-40g Carbs

Will post this weeks workouts.

Monday: Back

Bent-Over BB Rows
1x12x135 warmup
4x10x195lbs

Assisted Pullup Machine 90lbs superset w/ ABS on ball
4x10 ----> 4x15

Lat Pull Downs
4x10x160lbs

Deadlifts superset w/ Machine Shrugs
1x12x135lbs ----> 1x10x270lbs
1x10x225lbs ----> 4x10x360lbs
3x10x245lbs

DB Shrugs
4x10x120lbs

PM Cardio
40min total time
15min HIIT
25min light cardio

Tuesdays workout: Chest / Shoulders

Bench Press
1x15x135lbs warmup
2x10x225lbs
1x9x225lbs ----> 1x1x225lbs
1x7x225lbs ----> 1x3x225lbs

Incline Bench Press
1x7x185lbs ----> 1x3x185lbs
3x10x155lbs

Dips
4x10xbw

Arnold Press
4x10x45lbs

Seated side DB Lat Raises
2x10x25lbs
2x10x20lbs

Reverse Peck Deck
4x10x160lbs

AM Cardio
40min light Cardio
40min of light cardio after work on treadmill

[Flip-Flop]

I checked out your updated pictures on your BodySpace and you're doing great! Loosing 18 lbs in four weeks is no joke. Keep up the hard work.

[BillyUrias]

I checked out your updated pictures on your BodySpace and you're doing great! Loosing 18 lbs in four weeks is no joke. Keep up the hard work.

Thanks man, I have been working my azz off. You know I will bring it.

[BillyUrias]

Today was a great leg day. I have decided to cut the reps in half on squats because when I tend to do 10reps I start getting a headach. I will go heavier with the lower reps. Now to todays workout.

Tri-Phase Week 2 Day 3

Legs / Calves

Squats
1x10x 135lbs ----> 1x10x225lbs warmup
1x5x315lbs
1x5x335lbs
1x5x355lbs
1x2x405lbs

Stiff Leg Deadlifts
4x10x155lbs

Leg Press Superset w/ Lying Leg Curls
1x10x1080lbs ----> 1x10x120lbs
1x10x1170lbs ----> 1x10x120lbs
1x10x1260lbs ----> 1x10x120lbs
1x10x1305lbs ----> 1x10x120lbs

Seated Calf Raises Superset w/ Standing Calf Raises
4x10x135lbs ----> 4x10x500lbs middle to upper
2plates left side > 4x10x500lbs lower to middle

Again it was an awsome leg workout. Leg are hurtin like mad crazy right now and I know they will be sore as hell tomorrow. I will do 40min of light cardio tonight when I get home from work. Hope everyone is having a great day.

[tonsti]

Its always a great leg day for Billy!

[dozersmom]

Have a great weekend, KING LEG PRESSER!!!!!!!!!!!!!!!

[BillyUrias]

Today was another great day at the gym.

AM Cardio
30min light cardio on Treadmill
Speed 2.8
Incline 10.0

ABS on ball
1x20
2x20+25lbs weight on chest

Seated Torso Twist
3x20

Standing Side Bends w/ 45lbs plate in each hand.
3x20


Afternoon workout

Tri-Phase Week 2 Day 4
Biceps / Tricpes / Forearms

Barbell Curls Superset w/ Close Grip Bench Press
1x12x45lbs ----> 1x10x135lbs ----> warmup
4x10x65lbs ----> 4x10x185lbs

1-Arm DB Curls Elbows on side Superset w/ Skull Crushers
4x10x20lbs ----> 4x10x80lbs

HS Preacher Curls Superset w/ Tricep Rope Press Down
4x10x65lbs ----> 4x10x60lbs

Barbell Forearm Curls (behind the back)
4x10x135lbs

DB Rack "Stripping Method" Forearm Curls
1x10x70lbs
1x10x60lbs
1x10x50lbs
1x10x40lbs
1x10x30lbs
1x10x20lbs
1x10x10lbs

5min of HIIT

Forearms were on fire after the DB Rack. Arms were pumped and the veins were are popping. Hope everyone had a good day and even a better weekend.

Afterwork Cardio

30min light Cardio
Incline 10
Speed 3.0

[BillyUrias]

Have a great weekend, KING LEG PRESSER!!!!!!!!!!!!!!!

You have a great weekend.

[Epictetus IV]

How do I get a customized meal plan? Email Derek?

BTW STRONG lifts

[Flip-Flop]

How do I get a customized meal plan? Email Derek?

BTW STRONG lifts

http://www.teamscivation.com/

[BillyUrias]

Tri-Phase Week 3 Day 1

Legs / Calves

Smith-Machine Squat Superset w/ SLDL Squat: legs were about 1ft from each other and heels were on 25lb plates.
1x10x135lbs
5x10x225lbs ----> 5x10x175lbs

1-Leg Press Superset w/ Lying Leg Curls
5x10x450lbs ----> 5x10x120lbs

Seated Superset w/ Standing Calf Raises
5x10x135lbs ----> 5x10x500lbs

Adductor
5x12x110lbs

Abductor
5x12x110lbs

Butt Blasters
1x10x60lbs
2x10x100lbs

Was one hell of a leg workout. Positioned my toes in different ways to hit the legs differently. I did 40min of light cardio on saturday and I am finally down below 250lbs. Still have 40min of cardio to do today. Hope everyone had a great weekend.

[BillyUrias]

Tri-Phase Week 3 Day 2

Chest / Shoulders / Traps

Bench Press lying on ground w/ bar on edge of bench
1x15x135lbs warmup
2x10x185lbs
3x10x225lbs

Incline Bench Press
5x10x165lbs

Dips
5x10xbw

Arnold DB Press
5x10x50lbs

Seated Side DB Raises
5x10x25lbs

Reverse Peck Deck
5x10x160

HS Shrug Machine
5x10x360lbs

DB Shrugs
5x10x130lbs

Was another great workout in the books.

[BillyUrias]

Today workout was just cardio.

Lunch time

30min total time for cardio
Speed 9.0 for 30sec for 7 reps HIIT
remainder time Speed 3.5 Incline 8.0

Ab machine
3x20 Front and both sides

Hanging Leg Raises
3x12


Afterwork Cardio

40min light cardio on treadmill
Speed 3.5
Incline 8.0

[tonsti]

Today workout was just cardio.

Lunch time

30min total time for cardio
Speed 9.0 for 30sec for 7 reps HIIT
remainder time Speed 3.5 Incline 8.0

Ab machine
3x20 Front and both sides

Hanging Leg Raises
3x12


Afterwork Cardio

40min light cardio on treadmill
Speed 3.5
Incline 8.0
Sweet Weed!!!!!.........good work Billy!

[BillyUrias]

Tri-Phase Week 3 Day 3


AM WORKOUT

Assisted Pullup Machine 90lbs
5x10

Lat Pull Downs
5x10x150lbs

T-Bar Rows
2x10x90lbs
1x6x135lbs

30min light Cardio
Treadmill Speed 3.5


AFTERNOON WORKOUT

Bent Over BB Rows
1x12x135lbs warmup
5x10x200lbs

Deadlifts
1x12x135lbs
1x10x225lbs
2x10x245lbs
1x10x265lbs
1x10x275lbs

10min light Cardio
Treadmill Speed 3.5

Was a great workout. I will do my arms tomorrow but no cardio since I am leaving for Corpus Christi for the Weekend with family. Hope everyone had a great day.

[BillyUrias]

Hey Peeps, whats going on. Been away for awhile but I am back. Diet has been on point and training has been good. Now down to business. I will post my workout for the week and start logging more offten now that I can actually log in at work now.

Tuesday (7-7-09)

Phase 2 Week 3 Day 1

Bench Press
1x15x135lbs wu
1x6x225lbs wu
1x3x275lbs wu
2x2x315lbs 1x1x305lbs 1x2x275lbs

Bent-Over Rows
1x12x135lbs wu
1x6x185lbs wu
3x2x275lbs PR

Military Press
1x10x135lbs wu
1x6x185lbs wu
3x2x225lbs

BB Shrugs
3x4x365lbs

Wednesday (7-8-09)

HS Hack Slide
1x10x180lbs wu
1x5x270lbs wu
3x2x450lbs

Seated Calf Raises
1x10x90lbs wu
1x7x180lbs wu
3x4x270lbs

BB Curls
1x12x45lbs wu
1x8x65lbs wu
3x2x115lbs PR

Skull Crushers
3x2x110lbs

Stiff-leg Deads
1x10x45lbs
1x8x135lbs

Lying Leg Curls
1x2x170lbs PR
2x2x190lbs PR

[BillyUrias]

Phase 2

Week 3 Day 3 (7-9-09)

Incline Bench Press
1x12x135lbs wu
1x6x225lbs wu
3x2x275lbs PR

Pullups
3x2xbw+25

Felt really nice to actually add weight rather than using the assisted machine

DB Shoulder Press
1x10x50lb wu
1x6x95lbs wu
1x2x110lbs PR
2x2x100lbs PR

DB Shrugs
2x4x150lbs PR
1x10x150lbs PR

Today

5am cardio
Empty stomach 2dialene 4x 2 scoops vasocharge
2 scoops of Xtend to sip on during

50min
10min wu
Speed 3.0
Incline 5.0

30min HIIT
Speed 9.0 @20 alternating with 30sec

10min cool down
Speed 3.5
Incline 10.0

11am workout

Calf Raises on leg press machine
1x10x450lbs wu
1x10x900lbs wu
3x4x1080lbs PR

Leg Press
1x10x900lbs wu
3x10x1080lbs wu
1x4x1700lbs PR
1x5x1800lbs PR
1x4x2000lbs PR

Close-Grip Bench Press
1x10x135lbs wu
1x6x225lbs wu
3x2x275lbs PR

DB Curls
2x10x25lbs wu
3x2x60lbs PR
1x10x30lbs
1x15x20lbs

I have one week left on my 12 week program and I am down 30 lbs so far. Hope everyone has been well.

[BillyUrias]

5 AM Cardio on an empty stomach w/ Dialene 4x (2 pills) and 2 scoops vasocharge.

45min on treadmill
Speed 3.6
Incline 8.0


Quads / Biceps

Barbell Curls
1x10x45lbs wu
1x10x65lbs wu
2x10x75lbs
2x5x85lbs
2x10x65lbs

Leg Press
1x10x450lbs wu
3x10x900lbs
1x12x900lbs

DB Curls
4x10x30lbs

HS Hack Slide
4x10x180lbs

change feet angles and width of feet

Leg Ext
1x10x190lbs
3x10x150lbs 2sec pause @ top

Preacher Curls w/ ez-bar
2x10x60lbs normal grip
2x10x60lbs close-grip

Was a good workout.

[BillyUrias]

5 AM Cardio on an empty stomach w/ Dialene 4x (2 pills) and 2 scoops vasocharge.

45min

5min wu
Speed 3.6
Incline 5

15min
Speed 6.0 @ 1min intervuals
Speed 3.0 @ 1min intervuals

10min
Speed 8.0 @ 20sec intervuals
Speed 4.0 @ 40sec intervuals

10min
Speed 9.0 @ 15sec intervuals
Speed 4.0 @ 45sec intervuals

5min cool down
Speed 3.5



Afternoon workout.

BACK / CALVES

Pullups
2x6xbw
1x4.5xbw
2x3.5xbw
5 sets

Bent-Over BB Rows
1x10x135lbs wu
2x10x155lbs normal grip
2x10x155lbs wide grip
1x10x155lbs Reverse grip
6 sets

Cable Rows
5x10x150lbs nice and slow

Lat Pull downs
2x10x150lbs wide
2x10x150lbs normal
1x10x150lbs Reverse
5 sets

Tri-Set Calf Raises
Seated - Standing - Donkey
3x10x90lbs
3x10x500lbs
3x10x220lbs
9 sets

Was a very productive workout today. Back and calves are on fire. I am doing higher reps and sets this week since I am taking next week off to let my body recover before I start my next 12week program that Derek will be giving me. Have a good evening.

[BillyUrias]

5 AM Cardio on an empty stomach w/ Dialene 4x (2 pills) and 2 scoops vasocharge.

40min on treadmill
Speed 3.5
Incline 10.0


Afternoon

Deadlifts
1x10x135lbs
1x10x185lbs
4x6x225lbs
1x1x275lbs

Lying Leg Curls
5x10x100lbs nice and slow

Stiff-Leg Deadlifts
2x10x135lbs

Overhead DB Ext
5x10x55lbs

Close-Grip Bench Press
5x10x135lbs

Rope Press Down
2x10x60lbs
2x10x50lbs

[BillyUrias]

Chest and Forearms

Bench Press
1x15x135lbs
2x10x225lbs
2x5x255lbs
1x12x185lbs

Dips
2x10xbw+25lbs
2x10xbw
1x5xbw+45lbs

Incline DB Flys
5x10x40lbs

Barbell Forearm Curls
5x10x135lbs

DB Forearm Curls
3x10x45lbs
3x10x35lbs
3x10x25lbs

ran the rack, started with 45's then 35's then 25's one after another to complete a set

Will do 40min of cardio tonight when I get home. Lower back was really tight this moring and I was tired so I slept in that extra hour.

[BillyUrias]

Yesterday afternoon Cardio session.

AKA HIIT

40min total on treadmill

10min
Speed 6.0 @ 1min intervuals
Standing off to the side @ 1 min intervuals Sipping Xtend

10min
Speed 8.0 @ 30sec intervuals
Standing off to the side @ 30sec sipping Xtend

10min
Speed 10 @ 15sec
Standing off to the side @ 45sec sipping Xtend

10min cool down
Speed 3.5
Incline 8.0


This morning cardio session

5 AM Cardio on an empty stomach w/ Dialene 4x (2 pills) and 2 scoops vasocharge.

40min total on treadmill

10min
Speed 6.0 @ 1min intervuals
Standing off to the side @ 1min sipping Xtend

10min
Speed 8.0 @ 20sec intervuals
Standing off to the side @ 40sec sipping Xtend

5min
Speed 10 @ 15sec intervuals
Standing off to the side @ 45sec sipping Xtend

15min Light Cardio
Speed 3.5
Incline 5.0

Will post weight workout this afternoon. I have shoulder / traps / calves. Have a great day

[BillyUrias]

Workout

SHOULDER / TRAPS / ABS

PowerCleans to Military Press
1x10x95lbs
1x10x115lbs
1x5x135lbs

Seated Military Press BB
3x10x135lbs

Seated Side Lat Raises
4x10x15lbs

Incline Reverse Flys
4x10x15lbs

Up-right Rows(smith machine) Supersetted w/ Bent-over Rear Delts
3x10x50lbs ----> 3x10x10lbs

HS Shrugs
3x12x180lbs

Tri-set Calves
Seated - Standing - Donkey
3x10x90lbs lower to mid
3x10x500lbs mid to upper
3x10x400lbs FOM

Was a great workout to end the week on. I was seeing the veins in my upper chest going into the delt, it was great. Still need to lose more fat though. Have a great weekend.

[lostalmost23]

Thanks for stopping by my thread. Read through yours, great progress and some really strong legs. Nice work!

[BillyUrias]

Hey, whats up?

I just started CHA about 2 weeks ago.

From your journal its looks like you have been on CHA for awhile. Did you stop for awhile or what? You haven't lost allot of weight or was your goal to just build muscle?

I'm wanting to lose at least 40 pounds in the next 6 months.

I had started the CHA 1800 8 weeks before christmas and was at mother n laws for a week. I was not on my diet or lifting weight. At that time I had gotten down to 252lbs from 275. I didn't do cardio and it showed for when I started back up on the diet I was back up to 271lbs.

I got back to it and within the 12weeks the second time around I am down to 239lbs. So a total of 31lbs lost during this cycle. This coming Monday, I will start round 3 of the CHA diet. Derek has moved me down to the CHA 1600. My strenght has gone up and looking forward to loseing more weight.

[BillyUrias]

My other reply was right when I woke up so it was short , I've got more.

OK, I stated on the 2500 CHA and after a week I didn't lose or gain (my goal is to lose) so I have dropped down to the 2250 plan. I'm still not losing fast enough. Week is almost up and not even a pound gone. I know it hasn't been very long but my body responds to weight loss pretty quick when I dial in the correct deficit.

Your weight is close to mine but I think I have more body fat then you at this time. So if you are doing CHA in the 1600-1800 range I guess it shouldn't shock me to have to go lower till the weight starts to come off.

I just cant believe I haven't even lost any water weight being on low carbs. WTF

I am using 6 scoops of EAS whey a day to make sludge. It has 3 carbs per scoop for a total of 18 carbs a day from whey alone. Add that plus the blueberries and the grapefruit and it could be why I'm not losing.

Anyways this is starting to get long so I leave it at that for know.

One more thing, are you hungry throughout the day? Cause I haven't been yet , which is unusual for me cause I'm always hungry.

I would not worry about the carbs your getting from the EAS whey.There only trace carbs so I would not count them. As far as not loseing any weight, I dont know. I would drop down to the CHA 1800. If Derek is helping you, you could always send him an e-mail.

You also have to know that I am only getting about 30-45g of carbs and thats from veggies and fruits.

I dont get hungry during the day because I eat anywhere from 2 hours to 3 hours. A normal day looks like this for me meal wise.

5am cardio

6am meal 1
8:30 meal 2
10:30 meal 3

workout

12:30 meal 4

3:30 meal 5

6:30-7 meal 6

12:30

Hopefully I answered some of your questions.

[BillyUrias]

What can I say but Damn. I was a walking sweat machine today. Here is todays Cardio session.

JUMP ROPE
5sets @ 30sec intervuals , 30sec rest
7sets @ 15sec intervuals , 45sec rest (all out)
1set @ 1min

STAIR STEPPER
30min Level 7

HR between 132-150
Average HR was 135
Max HR was 154
Total Calories burned in 51min total time: 678
Total time in ZONE 41min

Man I love my HR monitor watch.

I am getting worked up and wanting to start already lol. Just gotta keep telling myself, A week off is good for the muscle and nerves system. Hope everyone has a great day.

[BillyUrias]

start of the next 12 week progam.

Cardio

47min total

JUMP ROPE HIIT

15sets @ 15sec all out 45sec rest

30min on treadmill light cardio

Speed 3.5
Incline 10

HR average 138
HR max 158
Total calories burned 645

Was a good start to getting shredded. Weighted in at 248lb this morning, but not to worried about it since I did have some nice fating food this week. Ice cream, DQ, McDonalds and sonic. Oh yea thats right I said it Ice Cream lol. I am ready to stick to my diet 100% and get down to my goal weight for this 12 weeks of 220lbs. Hope everyone has a great day.

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: 5am
4egg whites 3 DHA whole eggs
8oz grapefruit juice

Meal 2: 7:30am
5oz Tuna
18 almonds
1/2c broccile

Meal 3: 10am (Pre workout)
5oz 96/4 Lean Ground beef
18 almonds
1/2c broccile

10:30am
2scoops vasocharge

11-12 WORKOUT

Meal 4: 12:30pm (Post workout)
1.5scoops Scivation Whey w/ 10oz 1% milk
6tsp peanut butter

Meal 5: 3-3:30pm
5oz Tuna
18 almonds
3oz blueberries

Meal 6: 6-6:30 pm
5oz 96/4 Lean Ground Beef
6tsb peanut butter

9pm bed time.

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6)
Mutlivitamin (1 caps w/ Meals 1,6)


I set my alarm for 4:50am so I could walk down to the gym at my apartments to do my cardio. Got up and took my 2 capp Dialene and 2 scoop vasocharge and was getting dressed when I looked at my GF work schedule and noticed that today was her early day. Well damn ment I had to cook my eggs now and cardio would have to wait. Well anyways I had her drop me off at the gym on her way to work for some fun cardio.

6am light cardio it you want to call it light lol.

45min on Stairmaster
level 7

Average HR 138
Max HR 158
Total Time in Zone: 42min
Total Time: 47min
Total Calories: 624

Not bad if I do say so myself. Now to the really fun stuff, todays weight workout.

WU treadmill 5 min speed 3.5

CHEST A / TRICEP

BENCH PRESS (3x3-5)
1x15x135lbs wu
1x10x185lbs wu
3x5x225lbs

INCLINE BENCH PRESS (3X6-10)
3x10x185lbs

CABLE FLIES (3X10-12)
1x12x50lbs Upper to middle
2x12x50lbs Lower to middle

CLOSE-GRIP BENCH PRESS (3X6-10)
3X10X185lbs

SKULL CRUSHERS (3X6-10)
3X10X70lbs


It felt really good to be hitting the weights again. I chose to go a little lighter on bench since I took the week off. Triceps and chest were pumped which felt and looked really good. Was a good start to the week. I can see my goals within reach and then some. Thank you all for following along with my story. It will not be boreing I can tell you. Hope everyone has a great day.

[tonsti]

Good stuff Billy.Keep bangin baby!!Maybe hit some bonus cardio when the lady gets home from work if ya know what im sayin!

[bbqwizard]

sorry I'm late Billy! Keep it going mang!

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: 5am
4egg whites 3 DHA whole eggs
8oz grapefruit juice

Meal 2: 7:30am
5oz Tuna
18 almonds
1/2c broccile

Meal 3: 10am (Pre workout)
5oz 96/4 Lean Ground beef
18 almonds
1/2c broccile

10:30am
2scoops vasocharge

11-12 WORKOUT

Meal 4: 12:30pm (Post workout)
1.5scoops Scivation Whey w/ 10oz 1% milk
6tsp peanut butter

Meal 5: 3-3:30pm
5oz Tuna
18 almonds
3oz blueberries

Meal 6: 6-6:30 pm
5oz 96/4 Lean Ground Beef
6tsb peanut butter

9pm bed time.

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6)
Mutlivitamin (1 caps w/ Meals 1,6)

5AM CARDIO on empty stomach w/ 2 caps Dialene 4x and 2 scoops vasocharge

Treadmill
Speed 3.5
Incline 10

Afternoon weight workout

BACK / TRAPS / BICEPS

BENT-OVER ROWS (3X6-10)
1X15X45lbs wu
1x10x135lbs wu
3x10x185lbs

PULL UPS (3X6-10)
3X5XBW

SEATED CABLE ROWS (3X6-10)
3X10X150lbs

HS SHRUGS (3X6-10)
3X10X360lbs

DB SHRUGS (3X6-10)
3x10x130lbs

BB CURLS (3X6-10)
1x12x45lbs wu
2x6x95lbs
1x3x95lbs drop to 1x4x45lbs

DB CURLS (3X6-10)
3x8x30lbs

Was another great workout in the books. Tomorrow is my second HIIT and plan on killing it. Diet is on point. Only thing about today that was a little disapointing was not being able to do 3x6xbw on pull ups, but other than that workout was solid.

[bbqwizard]

Here's to national HIIT day tomm!

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: 6am
4egg whites 3 DHA whole eggs
8oz grapefruit juice

Meal 2: 7:30am
5oz Tuna
18 almonds
1/2c broccile

Meal 3: 10am (Pre workout)
5oz Tuna
18 almonds
1/2c broccile

10:30am
2scoops vasocharge

11-12 WORKOUT

Meal 4: 12:30pm (Post workout)
1.5scoops Scivation Whey w/ 10oz 1% milk
6tsp peanut butter

Meal 5: 3-3:30pm
5oz Tuna
6tsp peanut butter
3oz blueberries

Meal 6: 6-6:30 pm
5oz Tuna
6tsb peanut butter

9pm bed time.

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6)
Mutlivitamin (1 caps w/ Meals 1,6)


National HIIT day.

JUMP ROPE / JUMPING JACKS

15sec all out JR
15sec rest
15sec all out JJ
15sec rest

14 total sets of the above
1 set of

30sec JR
30sec rest
30sec JJ

Total 15 sets.

ABS

Ball:
1x12xbw
1x12xbw+10lbs
1x12xbw+25lbs
1x12xbw+45lbs

Hanging Leg Raises
3x10

AB Machine
3x10 both sides

30min Light Cardio on Ellicp Machine
Fat loss progam, Resistance @ lv 5
500 calories burned just on the ellicp.

Was a really great workout today. Was soaking wet but doesnt' help thats is 100+ degree w/ 95%+ humidy. Crappy weather but got a great workout in.

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: 6am
4egg whites 3 DHA whole eggs
8oz grapefruit juice

Meal 2: 7:30am
5oz Tuna
18 almonds
1/2c broccile

Meal 3: 10am (Pre workout)
5oz Chicken Breast
18 almonds
1/2c broccile

10:30am
2scoops vasocharge

11-12 WORKOUT

Meal 4: 12:30pm (Post workout)
1.5scoops Scivation Whey w/ 10oz 1% milk
6tsp peanut butter

Meal 5: 3-3:30pm
5oz Chicken Breast
18 almonds
3oz blueberries

Meal 6: 6-6:30 pm
5oz Chicken Breast
6tsb peanut butter

9pm bed time.

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)

5am cardio

45min on the ellicp machine

Forearms DB Curls
5x15x30lbs


CHEST B / SHOULDER

BENCH PRESS (3X3-5)
1x15x135 wu
1x10x185 wu
3x5x235

INCLINE PRESS (3X6-10)
3x8x185

CABLE FLIES (3X10-12)
2x12x50lbs low to mid
1x12x50lbs high to mid

DB SIDE LAT RAISES (3X6-10)
3x10x20 (nice and slow)

FRONT LAT RAISES (3X6-10)
3x8x40 (nice and slow)

MILITARY PRESS superset w/ Bent-over Rear Delts
3x6x135lbs (behind the head)
3x10x10lbs

Was a great workout, shoulder were on fira. Chest is feeling strong also so watch out 350lbs bench, I am gunnen for ya. lol I am a dork.

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: eggs,grapefuit juice
Meal 2: Chicken, green bean, almonds
Meal 3: Chicken, Green bean, almonds
Meal 4: Scivation Whey, Peanut Butter
Meal 5: Chicken, blueberries, almonds
Meal 6: Chicken, Peanut Butter

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)


LEGS / CALVES

SQUATS (3X5-10)
1X12X135 - 1X10X185 WU
3X5X275

STIFF-LEG DEADLIFTS (3X6-10)
1X10X135 WU
3X6X185

LEG EXTENSION (3X6-10)
1X10X150
1X8X130 (2sec pause at top)
1X6X110 (4sec pause at top, last rep 10sec pause at top)

SEATED CALF RAISES (3X6-10)
3X10X180 (nice and slow)

LYING LEG CURLS (3X6-10)
1X10X110
1X8X120 (2sec pause)
1X6X130 (2sec pause)

STANDING CALF RAISES (3X6-10)
3X10X500 (nice and slow with a 2sec pause at full stretch)

Decided to not do cardio this morning since I didn't get to bed until midnight and just could not sleep. Other than that was a solid workout for my legs. Lower back held good today on squats and really focused on using my quads so squats were nice and slow. I would do my cardio after work but wont have time. I have some errands to run before going out with the gf tonight for her friend birthday. I will make up the cardio saturday and sunday. Hope everyone has a great day and a great weekend.

[tonsti]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: eggs,grapefuit juice
Meal 2: Chicken, green bean, almonds
Meal 3: Chicken, Green bean, almonds
Meal 4: Scivation Whey, Peanut Butter
Meal 5: Chicken, blueberries, almonds
Meal 6: Chicken, Peanut Butter

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)


LEGS / CALVES

SQUATS (3X5-10)
1X12X135 - 1X10X185 WU
3X5X275

STIFF-LEG DEADLIFTS (3X6-10)
1X10X135 WU
3X6X185

LEG EXTENSION (3X6-10)
1X10X150
1X8X130 (2sec pause at top)
1X6X110 (4sec pause at top, last rep 10sec pause at top)

SEATED CALF RAISES (3X6-10)
3X10X180 (nice and slow)

LYING LEG CURLS (3X6-10)
1X10X110
1X8X120 (2sec pause)
1X6X130 (2sec pause)

STANDING CALF RAISES (3X6-10)
3X10X500 (nice and slow with a 2sec pause at full stretch)

Decided to not do cardio this morning since I didn't get to bed until midnight and just could not sleep. Other than that was a solid workout for my legs. Lower back held good today on squats and really focused on using my quads so squats were nice and slow. I would do my cardio after work but wont have time. I have some errands to run before going out with the gf tonight for her friend birthday. I will make up the cardio saturday and sunday. Hope everyone has a great day and a great weekend.
Great work as always Billy.Enjoy the weekend.

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: eggs,
Meal 2: Chicken, green bean, almonds
Meal 3: Chicken, Green bean, almonds
Meal 4: Scivation Whey, Peanut Butter
Meal 5: Chicken, blueberries, almonds
Meal 6: Chicken, Peanut Butter

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)

AM CARDIO

45min on Stairmaster
Level 7
634 calories burned

AB Machine
5x20 front and sides


CHEST A / TRICEPS

BENCH PRESS (3x3-5)
1x15x135 wu
1x10x185 wu
3x5x235

INCLINE BENCH PRESS (3X6-10)
3x10x185

CABLE FLIES (3X10-12)
2x12x55 low to mid
1x12x55 high to mid

CLOSE-GRIP BENCH PRESS (3X6-10)
2x10x185
1x9x185

got half way up on last one and couldn't go anymore. I sat there for like 30-45sec before anyone bothered to help me.

SKULL-CRUSHERS (3X6-10)
3x10x80

Was another great workout in the book other than CGBP. I am down to 240lbs from 248 from last weekend. Most of it was water weight but only 20lbs and 11 weeks to go to reach my goal.

[BillyUrias]

CHA 1600

210g PROTIEN
90g FAT
40g CARBS

Meal 1: eggs, 8oz grapefruit juice
Meal 2: Chicken, green bean, almonds
Meal 3: Fish, Green bean, almonds
Meal 4: Scivation Whey, Peanut Butter
Meal 5: Fish, blueberries, almonds
Meal 6: Fish, Peanut Butter

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)

AM CARDIO

45min on Stairmaster
Level 7
625 calories burned


CHEST / SHOULDER

BENCH PRESS (3X3-5) SUPERSET W/ FLAT BENCH REVERSE FLYS
1X15X135 WU
1X10X185 WU
3X5X245 3X10X10
1X3X275 1X10X10

INCLINE PRESS (3X6-10) SUPERSET W/ INCLINE REVERSE FLYS
3X10X135 (nice and slow on the way down and hold for 4sec)
3x10x10

INCLINE CABLE FLYS (3X10-12) SUPERSET W/ REVERSE PECK DECK
3X12X50 2sec pause at top
3x10x160

SEATED MILITARY PRESS (3X6-10)
2X10X135 FRONT
2X10X135 BEHIND THE NECK

SIDE DB LAT RAISES
1X10X30
1X5X30,25,20,15,10,5
1X5X30,25,20,15,10,5

FRONT BB RAISES
3X8X30

Man I tell you I am beat. My gf got me sick and it come on yesterday afternoon. Throat started to get ichy and sore so I took some meds last night and went to bed a little earlier. Just got up under the weather but still pushed through. Cardio was killer this morning but felt really good.

What can I say about my workout but damnnnn. My shoulder were on fira. I think running the rack is my favorite thing to do. The pump you get from nonstop lifting as your moving down on weights is awsome. I do have to say that the vasocharge helped as I had 3 scoops pre-workout, ohhh nozzzzzzzz. Sure I will probley regret it tomorrow but today is today.

[BillyUrias]

Meal 1: Chicken, green beans, almonds
Meal 2: Chicken, green bean, almonds
Meal 3: Scivation Whey, Peanut Butter
Meal 4: Chicken, blueberries, almonds
Meal 5: 96/4 Lean Hamburger meat, Peanut butter
Meal 6: eggs

Supplements
Dialene 4x (2 caps am 2 caps pm)
Xtend (7-8 scoop throughout the day) (2scoop with am cardio, 2 scoop w/workout) (6-7 1 liter bottle of water w/Xtend)
Sesmin (1cap with meals 1,4,6)
Fish Oils (2 caps w/ Meals 1,4,6)
Scivation Ess Fat (3 caps w/ Meals 1,6) need to order more
Mutlivitamin (1 caps w/ Meals 1,6)

AM CARDIO

45MIN STAIRMASTER
LV 8

BARBELL FOREARM CURLS
5X10X155

DB FOREARM CURLS (RAN THE RACK)
2X10X70,60,50,40,30,20,10

AFTERNOON WORKOUT

BACK / BICEPS

PULLUPS
2X7XBW
1X6XBW

CABLE ROWS
3X6X200
1X15X110

T-BAR ROWS
1X10X45
3X8X90

BARBELL CURLS
1X12X45
3X10X65

DEADLIFT
1X5X225

ARNOLD DB CURLS SUPERSET W/ REVERSE EZ-BAR CURLS
3X8X30
3X8X40

DB CURLS (DROP SET)
1X10X20
1X5X25
1X5X30
1X5X20

Was another great workout. Felt really good to be able to do 2 set of 7 on bw pullups. Watch part of Pumping Iron before I went to the gym so was really pumped, oh yea. Tomorrow is HIIT for me and I plan on killing it. I will do 15min on the stairmaster in the morning on Speed and follow it up with 30min of my regular pace.

[RickAGriffith]

Looks like I'm late to the party but just checked out your bodyspace, amazing progress bro! Keep it up, your an inspiration.