phoenixld double-t NO Beta/Creadyl transformation contest log 1-10-2010 to 3-20-2010

[phoenixld]

Hello all, I signed up for the contest last night and started taking the supps today. First, a little background. I've been working out for about a year now and have been seeing some results. Around the end of the year, I began staying up late and started to slack off from exercising. Once I saw the contest, I made plans to enter. It is something that helped renew my commitment to working out cause i'm all about competition :-) Anyway, I'll be posting my Day 1 log a little later but I'm very impressed with the supplement.

[phoenixld]

Well, today I started the contest. I did abs and Chest and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 20 , 18, 15
Hanging leg raises on parallel bars - 4 x 10, 8, 7, 6
Dumbbell Side Bends - 4 x 20, 18, 15, 10 at 50lbs, 55lbs, 60lbs, 65lbs (respectively)

Chest
Iso Wide Chest machine - 4 x 12, 10, 8, 7 at 180lbs (2 x 90lbs)
Flat Dumbbell Press - 4 x 7, 6, 6, 5 at 120 lbs (2 x 60lbs)
Iso Decline Chest machine - 1 x 8 at 180lbs (2 x 90lbs) then 3 x 8, 7, 6 at 160 lbs (2 x 80lbs)
Iso Incline Chest machine - 1 x 8 at 140lbs (2 x 70lbs) then 3 x 8, 7, 6 at 90lbs (2 x 45lbs)
Push-ups - 2 x 8, 6

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 5 NO Beta tabs before the workout and used the Creadyl during. I had the tingling in my ears and hands right before the workout. During the workout, had very nice pumps. The taste is going to take some getting used to but shouldn't be a problem, has a nice orange aftertaste to it.

Food
Throughout the day, I tried to keep the carbs higher early on and increase protein towards the evening hours. Here is the break down:

After Workout
1 Turkey/Ham sandwich, protein shake, 1 orange

2nd serving of Creadyl

Afternoon/early evening
Plate of pasta

Protein shake

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I realize this seems low food intake for the day but I will be varying the food from day to day. The pasta had grilled chicken in it and low fat sauce. Here is a list of supplements I will be using:

Protein
Multi-vitamin
NO Beta
Creadyl
some protein bars

Conclusion for the day:
First impressions are very high for the supps, I like to take the "wait and see" mentality so hopefully the effects stay.

[phoenixld]

Today I did abs and Arms and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 20, 15, 15, 15
Hanging leg raises on parallel bars - 4 x 12, 10, 8, 8
Dumbbell Side Bends - 4 x 20, 18, 12, 10 at 55lbs, 60lbs, 65lbs, 70lbs (respectively)

Arms
Seated Dubbell Curls - 1 x 15 at 30lbs then 3 x 15, 12, 10 at 35lbs
Tricep Pushdowns(Rope) - 1 x 12 at 80lbs then 3 x 12, 11, 10 at 90lbs
Barbell Curls - 4 x 10, 8, 7, 6 at 70lbs
Skullcrushers - 4 x 10, 9, 8, 7 at 50lbs
Preacher Curls - 4 x 12, 10, 8, 7 at 50lbs
Tricep Pushdowns(V-Bar) - 1 x 15 at 80lbs then 1 x 12 at 90lbs then 2 x 10, 8 at 100lbs

Cardio
Swimming - laps in the pool (40ish min, arms started to quit on me, lol)

Summary of Workout
This time I took 6 NO Beta tabs before the workout and used the Creadyl during. I had the same tingling sensation in my ears and hands. I'd also like to note that the recovery seems to be really good, I could feel my chest and it seemed pumped along with the arms. Again, had very nice pumps during the workout (looked good in the mirror, lol). The taste is much better today, I believe that I've gotten used to it.

Food
I increased my food intake today, mostly added more protein. Here is the break down:

After Workout
1 Protein bar
2 Turkey/Ham sandwich
Multi-vitamin

2nd serving of Creadyl (On an empty stomach, I did that yesterday just forgot to put it in)

Afternoon/early evening
Fish (Salmon and Tuna)

2 oranges

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I upped my protein but missed some protein shakes. Overall, still a pretty good day. Tomorrow will be a challenge due to going back to work (I had the last 2 days off)


Conclusion for the day:
All-in-all, still doing good. Pumps are good, motivation is good, diet is variable but seems good. Time will tell.

[phoenixld]

Today I did abs and Back and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 22, 16, 16, 15
Hanging leg raises on parallel bars - 4 x 15, 12, 10, 8
Dumbbell Side Bends - 4 x 15, 15, 15, 15 at 55lbs, 60lbs, 65lbs, 70lbs (respectively)

Back
Cable Rows - 1 x 15 at 100lbs then 3 x 12, 10, 8 at 120lbs
Cable Pull-Downs (Wide Grip) - 4 x 12, 10, 8, 7 at 120lbs
Cable Rows (Wide Grip) - 4 x 10, 8, 7, 6 at 110lbs
Reverse Pec Deck - 1 x 12 at 100lbs then 3 x 12, 10, 9 at 110lbs

Cardio
Swimming - laps in the pool (40min)

Summary of Workout
I took 6 NO Beta tabs before the workout and used the Creadyl during. I didn't have the tingling today, my body is possibly getting used to it. Could definitely feel the pumps in my back today.

Food

After Workout
1 Protein bar
2 Turkey/Ham sandwich
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
2nd serving of Creadyl (On an empty stomach)
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
This would be a higher calorie day for me. I also should mention that with my food, I'm drinking alot of water. Had a pretty good day, I like the swimming, it works alot more muscles than just a treadmill.

Conclusion for the day:
Trying to keep my body guessing with the ups and downs of my clean diet. The caloric intake should be approx 2500 for the day.

[phoenixld]

Today is a Rest Day (even though it bugs me, lol)

Food

Upon Waking
1st Serving Creadyl (On an empty stomach)

Early Afternoon
1 Turkey/Ham sandwich
2 oranges
Multi-vitamin

5:30pm
2nd serving of Creadyl (On an empty stomach)

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Looking at moderate caloric intake with lots of water. One thing I'd like to note is that since taking the supps, I've noticed alot more focus. Not just during my workouts, but in my day to day life as well. Major thumbs up for that :-)

Conclusion for the day:
Yes, it is a rest day, I dislike it, but the muscles need to recover if I want to progress. Looking forward to tomorrows workout.

[phoenixld]

Today I did abs and Legs and swimming as cardio. Unfortunetly, I had a miss-hap. Ok, so I'm dressed and ready to workout. I go to leave the locker room and on the way out, I hit the side of the door frame with my bottle of Creadyl thus spilling the whole thing on the floor :-( All that was left was a small swig. I wept then started my workout :-( Break down as follows:

Abs
Ball crunches - 4 x 25, 22, 20, 18
Hanging leg raises on parallel bars - 4 x 15, 12, 10, 8
Dumbbell Side Bends - 4 x 15, 15, 15, 10 at 60lbs, 65lbs, 70lbs, 75lbs (respectively)

Legs
Lunges - 4 x 6, 6, 6, 5 at 60lbs
Leg Extensions - 1 x 18 at 110lbs then 1 x 15 at 140 lbs then 2 x 12, 10 at 160 lbs
Seated Leg Curls - 1 x 18 at 55lbs then 3 x 12, 10, 8 at 80lbs
Calf Raises - 4 x 15, 12, 10, 8 at 230lbs

Cardio
Swimming - laps in the pool (40min)

Summary of Workout
I took 6 NO Beta tabs before the workout and as stated earlier had the Creadyl prepared but mishandled the bottle (lol). I again didn't have the tingling today but the focus seems to be a constant now. Worked the legs good, another good day.

Food

After Workout
1st serving of Creadyl (empty stomach)
*waited 30min then
2 Turkey/Ham sandwich
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:00pm
2nd serving of Creadyl (On an empty stomach)

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is about the same here.

Conclusion for the day:
Despite the miss-hap, I was still able to get my servings of Creadyl in. Still had a good workout.

[phoenixld]

Today I did abs and Shoulders and swimming as cardio. No Miss-haps today :-) Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 22, 20
Hanging leg raises on parallel bars - 4 x 18, 15, 12, 10
Dumbbell Side Bends - 4 x 15 at 60lbs, 65lbs, 70lbs, 75lbs

Shoulders
Over Head Dumbbell Press - 4 x 15, 12, 10, 8 at 80lbs (2x40lbs)
Front Barbell Raises - 4 x 15, 12, 10, 8 at 50lbs (2x25lbs)
Side Dumbbell Lateral Raises - 4 x 12, 10, 8, 6 at 70lbs (2x35lbs)
Reverse Fly machine - 4 x 15, 12, 10, 8 at 120lbs
High pull-down machine - 4 x 12, 10, 8, 7 at 180lbs (2x90lbs)
Dumbbell Shrugs - 4 x 12, 10, 8, 8 at 170lbs (2x85lbs)

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 6 NO Beta tabs before the workout and used 2 scoops of Creadyl this time. I got some tingling today but from the Creadyl, wierd. It was a good day but a killer when you swim after a shoulder workout.

Food

After Workout
2 Turkey/Ham sandwich
1 Protein drink
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:00pm
2nd serving of Creadyl (On an empty stomach)

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is about the same here.

Conclusion for the day:
Still feelin good, muscles look and seem fuller as of late. Will do a summary for the week tomorrow.

[phoenixld]

Today is a Rest Day

Food

Upon Waking
1 bowl cereal (go lean/special K) with milk blended with 2 scoops protein
Multi-vitamin

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Keeping the diet in check on my rest/off day

Conclusion for the day:
I decided to take the day off of the supps as well. 1, it will last longer and 2, it will give my body a chance to recoup from the week of using them. Should be ok

Week in review
I had my doubts about the supps. I remember taking jack3d and I was getting the same tingling feeling I did when I took that. But, the tingling went away and all that remained was the focus and muscle pumps. I'd have to say that these are very good products. I've been feeling muscles get firmer and hope this continues. Next week, I'll be changing it up some, adding/changing exercises. Added 2lbs to my frame so far, not bad for the first week.

[apdunshiz]

looks pretty good, keep at it bro!

[phoenixld]

Today its back to abs and Chest and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 20 , 20, 20
Hanging leg raises on parallel bars - 4 x 18, 15, 12, 10
Dumbbell Side Bends - 4 x 15 at 65lbs then 70lbs then 75lbs then 80lbs

Chest
Incline Dumbell Press- 4 x 12, 8, 8, 7 at 110lbs (2 x 55lbs)
Smith Machine Flat Banch Press - 4 x 7, 6, 6, 5 at 140lbs
Incline Dumbell Flys - 4 x 10, 8, 7, 6 at 90lbs (2 x 45lbs)
Iso Decline Chest machine - 4 x 12, 9, 7, 6 at 160lbs
Pec Deck Machine - 4 x 10, 8, 7, 7 at 120lbs
Iso Wide Chest Press - 4 x 10, 8, 7, 6 at 160lbs

Cardio
Swimming - laps in the pool (40min)

Summary of Workout
I took 7 NO Beta tabs accidently (was in a hurry today) before the workout and used the Creadyl (2 scoops) during. I had minor tingling in my ears and hands before the workout. I can say I've grown acustom to walking around with a pumped chest, feels very good :-)

Food

After Workout
2 packets of oatmeal w/ 2 scoops protein

2:30pm
1 protein bar

5:30
2nd serving of Creadyl (empty stomach)

6:00pm (ish)
2 small pieces of ham, small portion of mashed potato's and corn

8:30pm
1 protein shake

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
My mom made dinner today. I was still able to get in what I needed

Conclusion for the day:
Great chest pumps, no complaints here

[phoenixld]

Today I did abs and Arms and swimming as cardio. Break down as follows:

Abs
Cable crunches - 4 x 20, 15, 12, 10 at 160lbs
Hanging leg raises on parallel bars (holding 15lb dumbell in feet) - 4 x 13, 11, 8, 7
Dumbbell Side Bends - 2 x 15 at 75lbs then 2 x 15 at 80lbs

Arms
Ez-Bar Barbell Curls - 4 x 12, 10, 8, 6 at 70lbs
*Superset with*
Reverse grip barbell curls - 4 x 12, 10, 8, 6 at 50lbs

Tricep Pushdowns(V-Bar) - 4 x 15, 12, 10, 8 at 80lbs
Skullcrushers - 4 x 12, 10, 8, 8 at 50lbs
Seated Dubbell Curls - 2 x 12, 10 at 40lbs (ran out of steam)
Tricep Pushdowns(Rope) - 2 x 7, 5 at 80lbs (ran out of steam)

Cardio
Swimming - laps in the pool (35min)

Summary of Workout
I took 6 NO Beta tabs before the workout and used the Creadyl during. I started running out of energy towards the end of the workout. Not sure what it was, just couldn't focus and was really tired by the end.

Food

After Workout
1 Protein bar
2 Turkey/Ham sandwich
1 sugar free energy drink

5:30pm
2nd serving of Creadyl (On an empty stomach)

6:15pm
2 steaks and baked sweet potato fries

*7:30pm - 8:45pm
*Swimming (took my sons swimming at the local indoor pool)

9:30pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Lets put this down as a high calorie day. Got some good cardio in today and hopefully I ate alright.

Conclusion for the day:
I had an ok workout today. Probably still a little tired but just ok. Should be better tomorrow. Still not sure why I was so tired though.

[phoenixld]

Today I must have hit a wall or something. I had a horrible workout. I couldn't concentrate, I was tired, and I had no motivation what-so-ever. I basically muddled my way through some of the workout, which was supposed to be abs, back and swimming for cardio. I got in some abs, 4 sets of cable crunches and 2 sets of hanging leg raises but after that it was pretty much, blah. Did some cable rows, attempted t-bar, got in 3 sets of wide pull downs. After that I was pretty much done, I couldn't get myself to do anything else. I sat for a few minutes then I just left. I have no idea what happend, I just wasn't there. Its upsetting when I think about it.

Food

After Workout (if you can even call it that)
1 Protein bar
2 Turkey/Ham sandwich
1 sugar free energy drink

3:30pm
1 protein bar
1 sugar free energy drink

5:00pm
2nd serving of Creadyl (On an empty stomach)

5:30pm
1 subway sub (chicken cordon-blu and veggies)
1 bag sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I don't even know if I ate good today, I was upset at myself most of the day and just totally out of it.

Conclusion for the day:
I need to re-evaluate my workout plan. I think I have to much upper body work during the beginning of the week. Next week I will sub in the Leg Day for like Arms or back to break it up. It was either that or all the swimming that I did :-(

[phoenixld]

Today is a Rest Day

Food

Upon Waking
1 bowl cereal (go lean/special K) with milk blended with 2 scoops protein

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips
1 sugar free energy drink
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Still eating right, hopefully I'll have a better workout tomorrow

Conclusion for the day:
I took this rest day off of the supps, tomorrow I will be back on them. Still bugs me about my last workout. I need to get back in the swing of things.

[phoenixld]

Today I did abs and Legs and swimming as cardio. Much better day today and I learned the butterfly stroke for swimming. Break down as follows:

Abs
Crunches - 4 x 30, 20, 20, 18
Leg raises- 4 x 15, 12, 10, 8
Dumbbell Side Bends - 2 x 15, 2 x 10 at 80lbs then 95lbs (respectively)

Legs
Leg Press - 4 x 18, 15, 12, 9 at 380lbs
Leg Extensions - 1 x 18 at 120lbs then 4 x 12, 10, 9, 8 at 210lbs
Seated Leg Curls - 4 x 18, 15, 12, 10 at 95lbs
Calf Raises - 4 x 15, 12, 10, 8 at 240lbs

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 7 NO Beta tabs before the workout and had Creadyl during. Much better day then the past 2. Back to normal I guess


Food

After Workout
2 Turkey/Ham sandwich
1 protein shake
Multi-vitamin

5:00pm
2nd serving of Creadyl (On an empty stomach)

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is about the same here.

Conclusion for the day:
Nice rebound. Had an excellent leg day but like I said, I'm going to sub in the leg day for arms or back next week. Awesome workout.

[phoenixld]

Today I did abs and Shoulders and swimming as cardio. Break down as follows:

Abs
Ball crunches - 5 x 30, 25, 20, 20, 18
Leg raises - 5 x 18, 18, 15, 12, 10
Dumbbell Side Bends - 4 x 12, 10, 8, 7 at 95lbs

Shoulders
Over Head Dumbbell Press - 4 x 12, 10, 8, 8 at 90lbs (2x45lbs)
Front Barbell Raises - 4 x 12, 10, 8, 7 at 70lbs (2x35lbs)
Side Dumbbell Lateral Raises - 4 x 15, 12, 10, 8 at 70lbs (2x35lbs)
Reverse Fly machine - 4 x 15, 12, 10, 8 at 150lbs
Low pull machine - 4 x 12, 10, 8, 8 at 160lbs (2x80lbs)
High pull-down machine - 4 x 12, 10, 8, 7 at 230lbs (2x115lbs)
Dumbbell Shrugs - 4 x 12, 10, 10, 9 at 170lbs (2x85lbs)

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 7 NO Beta tabs before the workout and used 1 scoop of Creadyl this time. Going to use 1 scoop from now on. I've used 2 scoops on and off and I had 1 scoop left for the tub to use later in the day. The 650 grams tub will last about 2-2.5 weeks in my case. If you only use 1 scoop a day, then I'd say it will last about 3 weeks tops.

Food

After Workout
2 packets of oatmeal w/ 2 scoops protein
2 oranges
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
2nd serving of Creadyl (On an empty stomach)

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is about the same here.

Conclusion for the day:
Still feelin good, always like doing shoulders. I like walking around all buff when I'm done with my workout :-) Gotta watch the servings of Creadyl though, 2 weeks in and finished with 1 650gram tub.

[phoenixld]

Today is a Rest Day

Food

Upon Waking
1 bowl cereal (go lean/cherrios) with milk blended with 2 scoops protein
Multi-vitamin

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much the same here, keeping it low cal for the rest day.

Conclusion for the day:
Nice rest day. Muscles feel big and hard. No complaints

Week in review
Aside from the one bad day when I had no motivation, its been a good week. I updated my progress pics and gained another 2lbs. I'm starting to see some definition in the abs, shoulders and arms. I need to hit my legs and back alittle harder this coming week. So-far-so-good just need to continue to improve and keep moving forward.

[phoenixld]

Today its back to abs and Chest and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 20, 20
Hanging leg raises on parallel bars - 4 x 18, 18, 15, 12
Dumbbell Side Bends - 4 x 15, 12, 10, 8 at 95lbs

Chest
Incline Dumbell Press- 4 x 10, 8, 7, 6 at 130lbs (2 x 65lbs)
Smith Machine Flat Banch Press - 4 x 8, 7, 6, 5 at 140lbs
Incline Dumbell Flys - 4 x 8, 7, 6, 5 at 110lbs (2 x 55lbs)
Iso Decline Chest machine - 4 x 10, 8, 7, 6 at 180lbs
Pec Deck Machine - 4 x 12, 10, 8, 7 at 170lbs

Cardio
Swimming - laps in the pool (apout 35min)

Summary of Workout
I took 8 NO Beta tabs (just to see what it would do) before the workout and used the Creadyl (1 scoop) during. Had a very good workout today, chest is very pumped. Like I said before, 1 scoop of Creadyl a day. Should last long enough until I'm able to get some more.

Food

After Workout
1 ham/turkey sandwich
1 protein shake

5:30
2 servings of Wheatables (about 20-24 crisps)

6:30pm (ish)
about 12 grilled, boneless wings with a hot BBQ sauce

9:30pm
1 protein shake

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty good day. I need to look up the sauce for the wings to see what the calories are. I don't eat them very often but I still would like to know.

Conclusion for the day:
Great chest pumps, good swimming, what else can be said.

[phoenixld]

Today I did abs and Back and unfortunetly no swimming (I woke up too late today and the pool closed by the time I was done with my workout). Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 20, 20
Leg raises - 4 x 25
Dumbbell Side Bends - 4 x 15, 12, 10, 8 at 95lbs

Back
Cable Rows - 1 x 15 at 130lbs then 3 x 12, 10, 8 at 140lbs
Barbell Deadlifts - 4 x 10, 10, 8, 8 at 180lbs
Cable Pull-Downs (Wide Grip) - 4 x 12, 10, 8, 8 at 140lbs
Bent-over Barbell Rows - 1 x 15 at 90lbs, then 3 x 12, 12, 10 at 110lbs
Cable Rows (Wide Grip) - 4 x 10, 8, 7, 6 at 110lbs

Cardio
No Swimming Today

Summary of Workout
I took 6 NO Beta tabs before the workout and used the Creadyl during. Still having some awesome pumps.

Food

After Workout
2 Turkey/Ham sandwich
1 Protein Shake
Multi-vitamin

4:00pm
1 protein shake
1 oranges

6:30pm
2 chicken breasts w/veggies

8:00pm
2 servings wheatables (approx 34 crisps)

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty good cal day here. Got in 2 protein shakes and 2 servings with my oatmeal. Still feel like my back is pumped. Still awesome.

Conclusion for the day:
No cardio today due to my own oversight but had a really good workout. Majorly pumped after the workout and during the day. Got some good stuff in these supps :-)

[phoenixld]

Today I did abs and Legs and swimming as cardio. I hit legs hard today and got a good workout in. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 20, 20
Hanging leg raises on parallel bars - 4 x 20, 18, 15, 15
Dumbbell Side Bends - 4 x 15, 15, 12, 10 at 100lbs

Legs
Leg Press - 4 x 15, 12, 10, 9 at 400lbs
Leg Extensions - 4 x 15, 12, 10, 10 at 210lbs
Seated Leg Curls - 4 x 18, 12, 10, 8 at 100lbs
Calf Raises - 4 x 15, 12, 10, 8 at 270lbs

Cardio
Swimming - laps in the pool (35min)

Summary of Workout
I took 6 NO Beta tabs before the workout and took the Creadyl during. Like I said, I had an excellent leg workout today.

Food

After Workout
2 Turkey/Ham sandwich
1 Protein shake
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

10:30ish
2 servings Wheatables (approx 34 crisps)

Before Bed (late night)
2 packets of oatmeal w/ 2 scoops protein

Food summary
I had a snack after I came home. I knew it would be a late night due to the fact of tomorrow being a rest day.

Conclusion for the day:
I had an awesome leg day today, probably going to be feeling it in the morning though :-)

[phoenixld]

Today is a Rest Day

Food

Upon Waking
1 bowl cereal (go lean/cherrios) with milk blended with 2 scoops protein
1 multi vitamin

3:30pm
1 sugar free energy drink
1 protein bar

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much a standard rest day here.

Conclusion for the day:
I'm feelin it today, legs are alittle sore and I'm kinda stiff. Can't wait to pick it up tomorrow.

[phoenixld]

Today I did abs and Arms and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 20, 20
Hanging leg raises on parallel bars - 4 x 20, 18, 15, 14
Dumbbell Side Bends - 4 x 15, 15, 15, 12 at 100lbs

Arms
Seated Dumbbell curls - 4 x 10, 8, 7, 6 at 90lbs (2x45lbs)
Behind the head, tricep extensions - 4 x 10, 8, 7, 5 at 70lbs
Ez-Bar Barbell Curls - 2 x 12, 10 at 90lbs then 2 x 10, 8 at 70lbs
*Superset with*
Reverse grip barbell curls - 2 x 12, 10 at 70lbs then 2 x 10, 8 at 50lbs
Skullcrushers - 4 x 10, 8, 7, 7 at 70lbs
Preacher Curls - 4 x 10, 8, 7, 5 at 70lbs
Tricep Pushdowns(V-Bar) - 4 x 15, 12, 10, 8 at 120lbs

Cardio
Swimming - laps in the pool (35min)

Summary of Workout
I took 6 NO Beta tabs before the workout and used the Creadyl during. No problem here, although there seems to be a re-occuring theme of the massive pumps that I get when I workout, not that I'm complaining :-)

Food

After Workout
2 Turkey/Ham sandwich
1 protein shake
1 serving wheatables (approx 17 crisps)

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Had a great arm workout. Had to eat late due to work but no prob.

Conclusion for the day:
I had a great day today. Good workout and diet in check. Still looks good to me

[drooks10]

Good job, bro! Way to keep rockin' it out. What is your goal currently for the contest?

[phoenixld]

Good job, bro! Way to keep rockin' it out. What is your goal currently for the contest?

Just trying to get big and ripped and look good for the contest. I'm seeing good results for the first time in awhile and I just want to see how far I can take it

[phoenixld]

Today I did abs and Shoulders and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 23, 20
Hanging Leg raises on parallel bars - 4 x 20, 18, 15, 15,
Dumbbell Side Bends - 4 x 15 at 100lbs

Shoulders
Over Head Dumbbell Press - 4 x 12, 10, 8, 8 at 90lbs (2x45lbs)
Front Barbell Raises - 4 x 12, 10, 8, 7 at 110lbs
Side Dumbbell Lateral Raises - 4 x 15, 12, 10, 8 at 70lbs (2x35lbs)
Low pull machine - 4 x 10, 8, 7, 6 at 200lbs (2x100lbs)
Dumbbell front raises - 4 x 10, 10, 10, 8 at 60lbs (2x30lbs)
High pull-down machine - 4 x 15, 12, 10, 8 at 230lbs (2x115lbs)
Dumbbell Shrug machine - 4 x 18, 15, 12, 10 at 270lbs (2x135lbs)

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 8 NO Beta tabs before the workout and used 1 scoop of Creadyl during. Had a killer shoulder workout today and good cardio by alternating freestyle stroke with butterflys.

Food

After Workout
1 bowl cereal (go lean/cherrios) w/milk infused with 2 scoops of protein
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is about the same here.

Conclusion for the day:
Still feel pumped, I like shoulder day :-) Had a good day today, hope to continue the goodness.

[drooks10]

Nice workout today! Keep it up!

[phoenixld]

Today is a Rest Day

Food

Upon Waking
1 bowl cereal (go lean/cherrios) with milk blended with 2 scoops protein
Multi-vitamin

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much the same here, may have something more before bed tonight.

Conclusion for the day:
No Complaints, feel good.

Week in review
I wasn't expecting to lose a pound this week, I thought I'd keep going up. I may need to up my food intake. Still, I'm getting toned out. I can feel it in my legs and arms. I'm also shedding some of the ab fat. Just gotta keep going.

[phoenixld]

Today I did abs and Chest and swimming as cardio. Break down as follows:

Abs
crunches - 4 x 25, 25 , 25, 20
Hanging leg raises on parallel bars - 4 x 20, 18, 15, 15
Dumbbell Side Bends - 4 x 12, 6, 6, 5 at 105lbs

Chest
Incline Dumbbell Press - 4 x 12, 10, 8, 6 at 130lbs (2x65lbs)
Incline Dumbbell Flys - 4 x 12, 10, 10, 8 at 80lbs (2x40lbs)
Flat Dumbbell Press - 4 x 8, 7, 6, 6 at 130lbs (2x65lbs)
Pec Deck machine - 4 12, 10, 8, 7 at 180lbs
Decline Iso Machine - 1 x 15 at 160lbs (2x80lbs) 3 x 12, 10, 8 at 180lbs (2x90lbs)

Cardio
Swimming - laps in the pool (45min)

Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during. Major Pump-idge, per the usual :-)

Food
Stayed the course as far as the food is concerned. Kept the protein relatively high.

After Workout
1 protein bar

Afternoon
2 oranges

Early Evening
2 steaks and sweet potato fries

9:00pm
1 Protein Shake

10:30pm
2 oranges
2 banannas

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Good day today. Had a very good pump when working out and continued good protein intake through the day.

Conclusion for the day:
Still good pumps, love it :-)

[phoenixld]

Today I did abs and Back and Basketball for cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 25, 25
Hanging Leg raises on parallel bars - 4 x 20, 18, 15, 15
Dumbbell Side Bends - 4 x 15, 15, 15, 15 at 100lbs

Back
Cable Rows (Narrow Grip) - 1 x 15 at 130lbs then 3 x 15, 12, 10 at 140lbs
Cable Pull-Downs (Wide Grip) - 4 x 12, 12, 11, 10 at 130lbs
Barbell Deadlifts - 4 x 10, 10, 10, 8 at 180lbs
Cable Pull-Downs (Narrow Underhand Grip) - 4 x 12, 12, 10, 8 at 130lbs
Cable Rows (Wide Grip) - 4 x 12, 12, 10, 10 at 120lbs

Cardio
Basketball (30min)

Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during.

Food

After Workout
1 Protein Bar

4:00pm
1 protein shake
1 oranges

6:30pm
6 chicken strips w/hot BBQ sauce
2 oranges

*7:30pm-9:00pm
Swimming

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Kind of a rough day trying to get in my food, but I still did good.

Conclusion for the day:
I switched cardio to basketball today. I realized I'm in good swimming shape but out of running/jumping shape. I will attempt to alternate between the two. These days with swimming later in the day are kicking my butt but it is good cardio.

[phoenixld]

I took the Rest Day today. I think I over did it yesterday with doing both basketball and swimming.

Food

Upon Waking
1 bowl cereal (go lean/cherrios) with milk blended with 2 scoops protein
Multi-vitamin

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is pretty much the same here. I'm starting to see good results and just keep doing what I'm doing

Conclusion for the day:
Every other Tuesday, I seem to do double cardio. I will be prepared next time and adjust my workout accordingly. The workout continues tomorrow :-)

[phoenixld]

Today I did abs and Legs and basketball as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 25, 25
Hanging leg raises on parallel bars - 4 x 20, 20, 18, 18
Russian Twists - 1 x 15 at 100lbs then 3 x 15, 15, 15 at 110lbs

Legs
Leg Press - 1 x 15 at 400lbs then 3 x 12, 10, 8 at 490lbs
Leg Extensions - 4 x 15, 12, 10, 10 at 230lbs
Seated Leg Curls - 1 x 15 at 100lbs then 3 x 12, 8, 7 at 115lbs
Calf Raises - 4 x 15, 12, 10, 8 at 340lbs

Cardio
Basketball (50min)

Summary of Workout
I took 8 NO Beta tabs before the workout and took the Creadyl during. Had a great leg day and cardio was good.

Food

After Workout
1 Protein shake
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I didn't have enough time to make something before I had to go to work so I had to settle for a protein shake.

Conclusion for the day:
Had a great day. I have a sore glute because I fell playing basketball. I made the shot though :-)

[phoenixld]

Today I did abs and Arms and swimming as cardio. Break down as follows:

Abs
Ball crunches - 4 x 25, 25, 25, 25
Hanging leg raises on parallel bars - 4 x 20, 20, 20, 18
Russian Twist machine - 1 x 15 at 110lbs the 3 x 15, 15, 15 at 120lbs

Arms
Tricep Pushdowns(Rope extension) - 4 x 18, 15, 12, 10 at 120lbs
Ez-Bar Barbell Curls - 4 x 12, 10, 8, 7 at 70lbs
*Superset with*
Reverse grip barbell curls - 4 x 12, 10, 8, 7 at 50lbs
Tricep Pushdowns(V-Bar) - 4 x 12, 10, 8, 7 at 130lbs
Seated Dumbbell curls - 4 x 10, 8, 7, 6 at 80lbs (2x40lbs)


Cardio
Swimming - laps in the pool (35min)

Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during. No problem here, although there seems to be a re-occuring theme of the massive

Food

After Workout
1 Turkey/Ham sandwich
1 protein shake

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Had an ok arm workout today, not great just ok.

Conclusion for the day:
Was kind of a so-so day for arms. Usually I have a great arm day but today, I just wasn't with it.

[phoenixld]

Today I took a forced Rest Day due to being buried in snow :-(

Cardio - Shoveling snow out of my driveway(50min)

Food

Upon Waking
1 bowl cereal (go lean/cherrios) with milk blended with 2 scoops protein
Multi-vitamin

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Status Quo for the food no real change here.

Conclusion for the day:
Even if I would have gotten in my car and attempted to leave, I would have gotten stuck in the snow. Further more, If I was able to get out of the driveway, the Y was closed today so I still wouldn't have been able to workout.

[phoenixld]

I took a Rest Day today. I should be all rested up for the coming week.

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein
Multi-vitamin

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is the same. Starting to see some minor definition and want to see more.

Conclusion for the day:
I'm starting to see some definition and need to start to push it a little more in the gym. Current pics have been uploaded.

[phoenixld]

Today I did abs and Chest and basketball as cardio. Break down as follows:

Abs
declined crunches - 4 x 20, 12 , 12, 12
Hanging leg raises on parallel bars - 4 x 25, 20, 20, 18
Oblique machine - 4 x 15, 15, 15, 15 at 130lbs

Chest
Flat Dumbbell Press 4 x 15, 10, 8, 6 at 130lbs (2x65lbs)
Pec Deck Machine 4 x 12, 10, 8, 7 at 170lbs

*Cardio - Basketball (50min)

Incline Dumbbell Press - 4 x 12, 10, 8, 6 at 110lbs (2x55lbs)
Incline Dumbbell Flys - 4 x 12, 10, 10, 8 at 80lbs (2x40lbs)
Flat Dumbbell Press - 4 x 8, 7, 6, 6 at 110lbs (2x55lbs)
Pec Deck machine - 4 x 12, 10, 8, 7 at 170lbs
Decline Iso Machine - 3 x 12, 10, 8 at 180lbs (2x90lbs)


Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during. I tried something different by playing basketball about half way through the workout then coming back and finishing the lift. Much harder workout and hopefully more beneficial.

Food

After Workout
2 Ham/Turkey sandwiches (whole wheat bread)
1 protein bar
1 hand full of cashews
Multi Vitamin

Early Evening
Roast and mashed sweet potatos

9:00pm
2 oranges
1 hand full of cashews

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Much different food intake for the day. I added some nuts to add more calories.

Conclusion for the day:
Still workin it, seeing how this will work, at least for the days that I'm off

[phoenixld]

Today I did abs and Back and Basketball for cardio. Break down as follows:

Abs
Decline crunches - 4 x 25, 15, 15, 15
Hanging Leg raises on parallel bars - 4 x 23, 20, 20, 18
Oblique Machine - 4 x 15, 15, 15, 15 at 140lbs

Back
Low Pull Machine - 4 x 12, 10, 8, 7 at 140lbs
High Pull Machine - 4 x 15, 12, 12, 12 at 210lbs

*Cardio - Basketball (50min)

Cable Rows (Narrow Grip) - 4 x 15, 12, 12, 12 at 140lbs
Cable Pull-Downs (Wide Grip) - 4 x 15, 12, 12, 11 at 140lbs
Barbell Deadlifts - 2 x 8, 8 at 180lbs

Summary of Workout
I took 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. Still not sure about the cardio in the middle of the workout. Might be taking away from the workout alittle.

Food

After Workout
2 Ham/Turkey sandwiches
1 Protein Bar
1 hand full of cashews

6:00pm
1 order of fish (salmon, mahi mahi, tuna)

9:00pm
1 protein bar
2/3 sugar free energy drink (saving the rest for tomorrow)

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty good food day, just trying to keep it clean

Conclusion for the day:
Had a good day. I may have hurt my ankle playing basketball but it seems to be getting better. I'll be taking a rest day tomorrow, I guess we'll see.

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein
Multi-vitamin

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food staying the same.

Conclusion for the day:
Had some good workouts the past couple of days. The cardio in the middle of the lifts seem good but only on my days off. Any other day and I'd never make it to work on time.

[phoenixld]

Today I did abs and Legs and basketball as cardio. Break down as follows:

Abs
decline crunches - 4 x 25, 20, 20, 18
Hanging leg raises on parallel bars - 4 x 22, 20, 20, 18
Oblique Machine - 4 x 15, 15, 15, 15 at 140lbs

Legs
Leg Press - 1 x 15 at 490lbs then 3 x 12, 10, 8 at 580lbs
Leg Extensions - 4 x 15, 12, 10, 10 at 230lbs
Seated Leg Curls - 4 x 15, 12, 8, 7 at 115lbs
Calf Raises - 4 x 15, 12, 10, 8 at 300lbs

Cardio
Basketball (50min)

Summary of Workout
I took 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. Had a really great leg day and cardio was good.

Food

After Workout
1 Protein bar
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I, again, didn't have enough time to make something before I had to go to work so I had to settle for a protein bar. Thursdays is my "rush" day depending on how long basketball is.

Conclusion for the day:
Had a great cardio/leg day. Good cardio, stayed on the court most of the time and the legs are feelin great.

[Rick12]

good job keep up the good work.

[phoenixld]

Today I did abs and Arms and swimming as cardio. Break down as follows:

Abs
Decline crunches - 4 x 25, 18, 15, 15
Hanging leg raises on parallel bars - 4 x 20, 20, 20, 20
Oblique Machine - 3 x 15, 15, 15 at 150lbs

Arms
Seated Dumbbell curls - 4 x 8, 7, 6, 6 at 100lbs (2x50lbs)
Tricep Pushdowns(V-Bar) - 4 x 12, 10, 8, 6 at 140lbs
Ez-Bar Barbell Curls - 4 x 12, 10, 8, 7 at 80lbs
*Superset with*
Reverse grip barbell curls - 4 x 12, 10, 8, 7 at 60lbs
Skullcrushers - 3 x 10, 8, 6 at 70lbs


Cardio
Swimming - laps in the pool (35min)

Summary of Workout
I took 6 NO Beta tabs before the workout and used the Creadyl(2 scoops) during.

Food

After Workout
1 protein bar

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much standard here

Conclusion for the day:
This is the second time that I had a just ok arms workout. Not sure what's going on there, maybe just need to push it more.

[phoenixld]

good job keep up the good work.

thank you for the support :-)

[phoenixld]

Today I did abs and Shoulders and but no cardio today. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 12, 10, 10, 8
Hanging Leg raises on parallel bars - 4 x 25, 25, 23, 20
Oblique Machine - 4 x 15, 15, 15, 15 at 150lbs

Shoulders
Over Head Dumbbell Press - 4 x 12, 10, 8, 8 at 100lbs (2x50lbs)
Reverse Pec Deck - 4 x 15, 12, 10, 8 at 170lbs
Front Barbell Raises - 4 x 12, 10, 8, 7 at 110lbs
Side Dumbbell Lateral Raises - 4 x 12, 10, 8, 8 at 80lbs (2x40lbs)
Low pull machine - 4 x 8, 8, 7, 6 at 230lbs (2x115lbs)
High pull-down machine - 4 x 15, 12, 10, 8 at 230lbs (2x115lbs)
Dumbbell Shrugs - 4 x 18, 15, 12, 12 at 140lbs (2x70lbs)

Cardio
No Cardio Today

Summary of Workout
I took 8 NO Beta tabs before the workout and used 1 scoop of Creadyl during. Had a good shoulder workout but did no cardio. Gym had a big spinathon going on plus a youth basketball league. I'll be fine until Monday.

Food

After Workout
1 bowl cereal (go lean) w/milk infused with 2 scoops of protein
Multi-vitamin

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Same. Didn't get the mid-afternoon protein bar but still good.

Conclusion for the day:
Always like shoulder day, just have to pick up from last week. Damn Snow!!

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein
Multi-vitamin

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food staying the same.

Conclusion for the day:
Nice casual day, nothing out of the ordinary.

[phoenixld]

Today I did abs and Chest and basketball as cardio. Break down as follows:

Abs
declined crunches w/25lb weight - 4 x 12, 10, 10, 8
Hanging leg raises on parallel bars - 4 x 25, 20, 20, 18
Oblique machine - 4 x 15, 15, 15, 15 at 150lbs

Chest
Incline Dumbbell Press - 4 x 12, 10, 8, 6 at 110lbs (2x55lbs)
Incline Dumbbell Flys - 4 x 15, 12, 10, 8 at 90lbs (2x45lbs)
Flat Dumbbell Press 4 x 15, 10, 8, 6 at 130lbs (2x65lbs)
Pec Deck Machine 4 x 12, 10, 8, 7 at 190lbs

*Cardio - Basketball (75min)

Decline Iso Machine - 3 x 12, 10, 8 at 210lbs (2x105lbs)


Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during (2 scoops). I was able to play basketball longer due to the holiday. had a great cardio workout.

Food

After Workout
2 Ham/Turkey sandwiches (whole wheat bread)
1 protein bar
1 hand full of cashews
Multi Vitamin

6:30pm
tacos (turkey meat, low fat sour cream, lettuce, low fat beans)

9:00pm
2 oranges
1 hand full of cashews

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Still keeping it clean on my days off of work.

Conclusion for the day:
Very good cardio today, feelin great.

[phoenixld]

Today I did abs and Back and Basketball for cardio. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 15, 12, 12, 10
Hanging Leg raises on parallel bars - 4 x 20, 20, 20, 20
Oblique Machine - 4 x 15, 15, 15, 15 at 150lbs

Back
Low Pull Machine - 4 x 10, 8, 8, 7 at 230lbs
High Pull Machine - 4 x 15, 12, 12, 10 at 230lbs

*Cardio - Basketball (50min)

Cable Rows (Narrow Grip) - 4 x 12, 10, 10, 8 at 150lbs
Cable Pull-Downs (Wide Grip) - 4 x 10, 8, 8, 7 at 150lbs

Summary of Workout
I took 6 NO Beta tabs before the workout and used 1 scoop of Creadyl during. Seemed like a good workout but I injured my right ankle (rolled it) during the last game of basketball. Should be ok but it hurts to walk on.

Food

After Workout
2 Ham/Turkey sandwiches
1 Protein Bar
1 hand full of cashews

6:00pm
1 subway sub (ham/turkey/veggies)
1 small bag of sun chips

*7:30pm
Swimming (75min)

9:00pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty good food day, no complaints

Conclusion for the day:
Had a good workout today. But I hurt my ankle pretty bad this week so I won't be able to play basketball for awhile. Kind of ironic but my right ankle had a brace on it and I still hurt it. We'll see for the week, especially on leg day.

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein

3:30pm
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food staying the same.

Conclusion for the day:
My foot hurts to walk on. I suspect its going to be awhile before I'm able to play basketball again. Hopefully, I will be able to have a good leg day tomorrow without it hurting too much.

[phoenixld]

Today I did abs and Legs but no cardio due to my right ankle injury. Break down as follows:

Abs
decline crunches w/25lb weight - 4 x 15, 12, 12, 10
Hanging leg raises - 4 x 12, 12, 12, 10
Oblique Machine - 4 x 15, 15, 15, 15 at 150lbs

Legs
Leg Press - 1 x 12 at 490lbs then 1 x 10 at 580lbs then 2 x 10, 8 at 630lbs (Roar!!!, lol)
Leg Extensions - 4 x 15, 12, 10, 10 at 230lbs
Seated Leg Curls - 4 x 15, 12, 8, 7 at 115lbs
Calf Raises - 4 x 15, 12, 10, 8 at 300lbs

Cardio
No Cardio (ankle injury)

Summary of Workout
I took 8 NO Beta tabs before the workout and used 1 scoop of Creadyl during. Despite my injury, I did manage to break a PR for my leg press. I could never get above 600lbs but today I did :-)

Food

After Workout
2 ham/turkey sandwiches
1 Protein bar
Multi-vitamin

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Today is usually a rush day, but since I didn't do cardio I was fine on time and was able to get in my usual food intake.

Conclusion for the day:
Regardless of my ankle, I'm still going to workout to the best of my ability. My ankle seems to be getting better anyways.

[phoenixld]

Today I did abs and Arms but still no cardio due to ankle. Break down as follows:

Abs
decline crunches w/25lb weight - 4 x 15, 12, 12, 12
Hanging leg raises on parallel bars - 4 x 25, 25, 25, 20
Oblique machine - 4 x 15, 15, 15, 15 at 160lbs

Arms
Pull-ups (neutral grip) - 4 x 8, 5, 5, 6
Tricep Pushdowns(V-Bar) - 4 x 12, 10, 8, 7 at 140lbs
Preacher Curls - 1 x 15 at 80lbs then 3 x 12, 10, 8 at 95lbs
Tricep Pushdowns(Rope extension) - 4 x 15, 12, 10, 9 at 130lbs
Ez-Bar Barbell Curls - 4 x 12, 10, 8, 6 at 80lbs
*Superset with*
Reverse grip barbell curls - 4 x 10, 8, 6, 6 at 60lbs
Skullcrushers - 4 x 10, 8, 7, 6 at 70lbs

Cardio
No Cardio Today(ankle)

Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during (1 scoop). Had a good arm workout this time around, much better then the last 2 weeks.

Food

After Workout
2 Turkey/Ham sandwich
2 oranges

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much standard here. Need to get to the store and get some protein, I'm just about out.

Conclusion for the day:
This was a very good arm day. I had great pumps and felt great during the workout. I may need to limit my cardio, possibly doing too much.

[phoenixld]

Today I did abs and Shoulders and but no cardio today. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 12, 12, 12, 10
Hanging Leg raises on parallel bars - 4 x 25, 25, 25, 25
Oblique Machine - 3 x 15, 15, 15, 15 at 160lbs

Shoulders
Over Head Dumbbell Press - 4 x 10, 8, 7, 5 at 110lbs (2x55lbs)
Reverse Pec Deck - 4 x 15, 12, 10, 8 at 170lbs
Front Barbell Raises - 4 x 18, 15, 12, 10 at 90lbs
Side Dumbbell Lateral Raises - 4x 10, 9, 8, 6 at 90lbs (2x45lbs)
Low pull machine - 4 x 8, 5, 5, 5 at 270lbs (2x135lbs)
High pull-down machine - 4 x 12, 10, 10, 8 at 270lbs (2x115lbs)
Shrug Machine - 4 x 15, 12, 10, 8 at 290lbs (2x145lbs)

Cardio
No Cardio Today

Summary of Workout
I took 8 NO Beta tabs before the workout and used 1 scoop of Creadyl during. Had a good shoulder workout but did no cardio. Ankle is starting to feel better, I'll pick up cardio on Monday and see how it goes.


Food

After Workout
1 Protein bar

3:30pm
1 Protein bar

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips
1 sugar free energy drink

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I ran out of protein last night so I had to adjust and use 2 protein bars today. I will pick some up on the way home from work.

Conclusion for the day:
Great shoulder day today. Major pumps, feelin good. Still lovin these products.

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is pretty much the same here.

Conclusion for the day:
Hopefully my ankle is better tomorrow so I can resume my basketball. It feels ok but I guess we'll see.

[phoenixld]

Today I did abs and Chest and basketball as cardio (about 5min due to a re-injured ankle). Break down as follows:

Abs
declined crunches w/25lb weight - 4 x 12, 12, 10, 8
Hanging leg raises on parallel bars - 4 x 25, 25, 25, 20
Oblique machine - 4 x 15, 15, 15, 15 at 160lbs

Chest
Flat Dumbbell Press 4 x 15, 10, 8, 6 at 140lbs (2x70lbs)
Pec Deck Machine 4 x 12, 10, 8, 7 at 190lbs
Incline Dumbbell Press - 4 x 12, 10, 8, 6 at 110lbs (2x55lbs)
Incline Dumbbell Flys - 4 x 15, 12, 10, 8 at 90lbs (2x45lbs)
Decline Iso Machine - 4 x 12, 10, 8 at 230lbs (2x115lbs)
Wide Press Iso Machine - 4 x 15, 12, 10, 10 at 210lbs (2x105lbs)

Summary of Workout
I took 8 NO Beta tabs before the workout and used the Creadyl during (2 scoops). I attempted to play baskteball today but re-injured my ankle in the first 5min of playing.

Food

After Workout
1 protein bar
1 sugar free energy drink

6:30pm
baked chicken strips (w/ hot BBQ sauce)

9:00pm
2 oranges

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
basically the same here

Conclusion for the day:
Looks like I won't be able to play basketball for awhile. Still had a good chest workout though

[phoenixld]

Today I did abs and Back and no cardio. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 15, 12, 12, 10
Hanging Leg raises on parallel bars - 4 x 25, 25, 25, 25
Oblique Machine - 4 x 15, 15, 15, 15 at 170lbs

Back
Back extentions w/25lb weight - 4 x 15, 12, 10, 10
Cable Pull-Downs (Wide Grip) - 4 x 12, 10, 10, 8 at 160lbs
Cable Rows (Narrow grip) 4 x 12, 10, 9, 8 at 160lbs
Deadlifts - 3 x 8, 6, 5 at 200lbs
Low Pull Machine - 3 x 10, 8, 7 at 230lbs
High Pull Machine - 4 x 12, 10, 10, 8 at 230lbs

Summary of Workout
I took 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. I also started using Animal Cuts today to see if I can shed some of the excess fat around the mid-section.

Food

After Workout
2 Ham/Turkey sandwiches
1 Protein Bar

6:00pm
2 seasoned salmon fillets and veggies

9:00pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty good food day, no complaints

Conclusion for the day:
Had a good workout today but need to work on my ankle to get back into basketball. I purchased a flex-band to strengthen my ankle. Hopefully, I can return to it soon.

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food usually stays the same when I'm working

Conclusion for the day:
I've been using the flex-band for my ankle and it seems to be getting better, too early to tell though.

[phoenixld]

Today I did abs and Legs but no cardio. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 15, 12, 12, 10
Hanging leg raises on parallel bars - 4 x 25, 25, 25, 25
Oblique Machine - 4 x 15, 15, 15, 15 at 170lbs

Legs
Leg Press - 1 x 15 at 400lbs then 2 x 10, 10 at 630lbs then 1 x 6 at 680lbs
Leg Extensions - 4 x 12, 10, 10, 8 at 270lbs
Seated Leg Curls - 4 x 10, 8, 7, 6 at 125lbs
Calf Raises - 4 x 12, 10, 9, 8 at 370lbs

Cardio
No Cardio

Summary of Workout
I took a packet of animal cuts 30min before taking 8 NO Beta tabs. I then used 2 scoops of Creadyl during. Awesome leg day today, another PR at 680lbs for my leg press.

Food

After Workout
2 ham/turkey sandwiches
Multi-vitamin

3:00pm
2nd packet of Animal Cuts

3:30pm
1 Protein bar
1 Sugar Free energy drink

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food is the same, nice and clean.

Conclusion for the day:
Not going to be doing cardio until my ankle heals up. I've been working on it so I don't repeat the injury, but its going to be awhile. I'm continuing to make good gains on my lifts despite the cardio.

[euro_luzr]

Good job on the leg press PR even with the injured ankle. Be extra careful as you don't want to prolong its recovery.

[phoenixld]

Today I did abs and Arms but still no cardio due to ankle. Break down as follows:

Abs
decline crunches w/25lb weight - 3 x 15, 12, 12
Hanging leg raises on parallel bars - 3 x 30, 25, 25
Oblique machine - 3 x 15, 15, 15 at 170lbs

Arms
Pull-ups (neutral grip) - 4 x 10, 8, 6, 6
Tricep Pushdowns(V-Bar) - 4 x 12, 10, 8, 7 at 150lbs
Preacher Curls - 1 x 15 at 90lbs then 3 x 12, 10, 8 at 115lbs
Tricep Pushdowns(Rope extension) - 4 x 10, 9, 8, 7 at 150lbs
Ez-Bar Barbell Curls - 4 x 10, 8, 6, 5 at 80lbs
*Superset with*
Reverse grip barbell curls - 4 x 10, 8, 6, 5 at 60lbs
Skullcrushers - 3 x 10, 8, 7 at 70lbs

Cardio
No Cardio Today

Summary of Workout
I took 1 packet of animal cuts then 25min later 8 NO Beta tabs. During the workout I used 2 scoops of Creadyl. Had a ok arm workout, it seemed sloppy at times. I think my focus was off.

Food

After Workout
2 Turkey/Ham sandwich

3:00pm
2nd packet of Animal Cuts

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
I'm a subway addict :-), but its better than the alternatives out there

Conclusion for the day:
This was an ok arm day. Had some good pumps but the workout seemed sloppy at times. Better than no workout at all.

[phoenixld]

Good job on the leg press PR even with the injured ankle. Be extra careful as you don't want to prolong its recovery.

I hear ya, I've been working on it since my injury. The flex-band has been helping alot but I won't be doing basketball or similar until its completely healed.

[phoenixld]

Today I did abs and Shoulders and but no cardio today. Break down as follows:

Abs
Decline crunches w/35lb weight - 4 x 12, 12, 10, 10
Hanging Leg raises on parallel bars - 4 x 30, 25, 25, 25
Oblique Machine - 3 x 15, 15, 15 at 170lbs

Shoulders
Over Head Dumbbell Press - 4 x 6, 5, 5, 4 at 130lbs (2x65lbs)
Reverse Pec Deck - 4 x 12, 10, 10, 8 at 190lbs
Front Barbell Raises - 4 x 15, 12, 10, 9 at 110lbs
Side Dumbbell Lateral Raises - 4x 10, 9, 8, 7 at 90lbs (2x45lbs)
Low pull machine - 4 x 7, 7, 7, 7 at 230lbs (2x115lbs)
High pull-down machine - 4 x 12, 10, 10, 8 at 250lbs (2x125lbs)
Shrug Machine - 4 x 15, 12, 10, 8 at 310lbs (2x155lbs)

Cardio
No Cardio Today

Summary of Workout
I took 1 Animal Cuts packet and 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. Had a solid shoulder workout today.

Food

After Workout
1 Protein bar

3:00pm
2nd packet of Animal Cuts

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Still keeping it the same. Trying to see how good the Animal Cuts is, so far so good

Conclusion for the day:
Good shoulder day, still feelin the shrugs :-)

[phoenixld]

Today was a Rest Day

Food

Upon Waking
1 bowl cereal (go lean) with milk blended with 2 scoops protein

3:30pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Same

Conclusion for the day:
Feelin good, I like what I see in the mirror. Starting to get cuts in the mid-section. Will post pics later tonight.

[phoenixld]

Today I did abs and Chest and no cardio. Break down as follows:

Abs
declined crunches w/25lb weight - 4 x 15, 12, 12, 10
Hanging leg raises on parallel bars - 4 x 30, 25, 25, 25
Oblique machine - 4 x 15, 15, 15, 15 at 170lbs

Chest
Incline Dumbbell Press - 4 x 15, 12, 10, 8 at 140lbs (2x70lbs)
Incline Dumbbell Flys - 4 x 15, 12, 12, 10 at 90lbs (2x45lbs)
Flat Dumbbell Press 2 x 7, 5 at 150lbs (2x75lbs) then 2 x 8, 6 at 140lbs (2x70lbs)
Pec Deck Machine 4 x 10, 8, 7, 6 at 210lbs
Decline Iso Machine - 4 x 10, 8, 7, 7 at 230lbs (2x115lbs)
Wide Press Iso Machine - 2 x 15, 12 at 180lbs (2x90lbs)

Summary of Workout
I took 1 packet of Animal Cuts and 8 NO Beta tabs before the workout. I used the Creadyl during (2 scoops). No basketball today but had a great chest workout.

Food

After Workout
1 protein bar
2 oranges

4:00pm
2nd packet of Animal Cuts

6:30pm
Ham and a small piece of ice cream cake (Before you grab your pitch forks and torches, let me explain, my wife's birthday was on 2-26 and we were celebrating it today.)

9:00pm
2 oranges
1 apple

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
For the most part, it was a good day. I know I'll have to make it up, but its worth it.

Conclusion for the day:
Last couple of weeks for the contest and just trying to get as cut as possible. I still have some work to do though.

[phoenixld]

Today I did Back and Basketball as cardio. Break down as follows:

Cardio
Basketball(60min)

Back
Back extentions w/50lb weight - 4 x 15, 12, 10, 10
Cable Pull-Downs (Wide Grip) - 4 x 12, 10, 8, 8 at 180lbs
Cable Rows (Narrow grip) 4 x 12, 10, 8, 8 at 180lbs
Deadlifts - 3 x 10, 10, 8 at 160lbs

Summary of Workout
I took 1 packet of Animal Cuts and 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. I had a good workout but was alittle tired from playing basketball first.

Food

After Workout
1 Protein Bar

3:45pm
2 oranges

6:00pm
12oz steak and plain sweet potato

9:00pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Good food day, didn't get to my 2nd packet of Animal Cuts today though.

Conclusion for the day:
I got me some new basketball shoes and another brace. Basketball was great and my ankle is pretty much healed thanks to the flex-band I've been using.

[phoenixld]

Today was a Rest Day and also had an early start today due to work.

Food

7:00am
1st packet of Animal Cuts
1/4 sugar free energy drink

12:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

4:00pm
2nd Packet of Animal Cuts
Hand full of almonds

7:00pm
2 Ham/Turkey Sandwiches
2 Oranges
2 Apples

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food was kind of out of the norm due to work, but was still able to stay clean

Conclusion for the day:
Had a nice, early day today. No complaints, except for getting up this morning :-)

[phoenixld]

Today I did abs and Legs and basketball as cardio. Break down as follows:

Abs
Decline crunches w/25lb weight - 4 x 15, 15, 15 15

Legs
Leg Press - 1 x 15 at 270lbs then 2 x 10, 8 at 670lbs then 2 x 6, 5 at 720lbs
Leg Extensions - 4 x 15, 12, 10, 8 at 270lbs
Seated Leg Curls - 2 x 15, 12 at 90lbs
Calf Raises - 2 x 15, 12 at 120lbs

Cardio
Basketball (60min, very fast paced)

Summary of Workout
I took a packet of animal cuts and 8 NO Beta tabs. I then used 2 scoops of Creadyl during. Good leg day but the end was kind of short due to time and wanting to play basketball.

Food

After Workout
1 protein bar
Multi-vitamin

3:30pm
2nd packet of Animal Cuts
1 Protein bar
1 Sugar Free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Workin so food is pretty much the same

Conclusion for the day:
Basketball was nice and fast paced today. Had to work for the points. Great cardio day.

[phoenixld]

Today I was supposed to do abs and Arms but wasn't feeling too good so all I did was play basketball. Not sure what it was today, but I just wasn't feelin the workout vibe.

Cardio
Basketball(60min)

Summary of Workout
I took 1 packet of animal cuts then 25min later 8 NO Beta tabs. During, I used 2 scoops of Creadyl on and off. Today was a blah! day, no motivation what-so-ever.

Food

3:00pm
2nd packet of Animal Cuts

3:30pm
1 sugar free energy drink
1 protein bar

6:30pm
1 subway sub (chicken/ham and vegies)
1 small bag of sun chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Had no food after the workout, which is bad. Just an off day, ugh!

Conclusion for the day:
Bad, bad day today. Everything was just off and I felt awful.

[phoenixld]

Considering what happend yesterday, I'm taking today and tomorrow off to get some rest and regroup.

Food

Upon waking
1 bowl cereal (go lean/special k) w 2 scoops of protein in the milk

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Still staying clean

Conclusion for the day:
Not sure what to make of my motivation level lately. Havn't been sleeping great so I might not be getting enough rest. Hopefully this time off will help get back on track.

[phoenixld]

Another rest day, will hit it hard tomorrow

Food

Upon waking
1 bowl cereal (go lean/special k) w 2 scoops of protein in the milk

3:00pm
1 sugar free energy drink
1 protein bar

5:30pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Still staying clean

Conclusion for the day:
Still eating good, just needed to regroup and get myself together. Will hit it pretty hard tomorrow.

[phoenixld]

Today I did abs and Chest and basketball as cardio. Break down as follows:

Abs
declined crunches w/25lb weight - 4 x 20, 15, 12, 10
Hanging leg raises on parallel bars - 4 x 30, 25, 25, 25
Oblique machine - 3 x 15, 15, 15 at 180lbs

Chest
Incline Dumbbell Press - 4 x 15, 12, 10, 8 at 140lbs (2x70lbs)
Incline Dumbbell Flys - 4 x 12, 10, 8, 7 at 100lbs (2x50lbs)
Flat Dumbbell Press - 4 x 10, 8, 8, 7, 5 at 140lbs (2x70lbs)
Pec Deck Machine 4 x 10, 8, 7, 6 at 210lbs
Decline Iso Machine - 4 x 10, 8, 7, 7 at 200lbs (2x100lbs)

Cardio
Basketball(approx 35min; would have been more if people would have stopped arguing on the court)

Summary of Workout
I took 1 packet of Animal Cuts and 8 NO Beta tabs before the workout. I used the Creadyl during (2 scoops). Good chest workout today however, like I don't have enough injuries, I pulled my left quad muscle during so I'll be back on IR, again.

Food

After Workout
1 sugar free energy drink

4:00pm
2nd packet of Animal Cuts

6:30pm
2 steaks and baked sweet potato fries

9:00pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Pretty much the same.

Conclusion for the day:
Injuries suck! I dislike them but they are part of training. I will, once again, rehab myself back to 100%, just going to take time :-(

[phoenixld]

Today I did Abs and Back but no cardio. Break down as follows:

Back
Back extentions w/50lb weight - 4 x 15, 12, 10, 10
Cable Rows (Narrow grip) 4 x 12, 10, 8, 8 at 180lbs
Cable Pull-Downs (Wide Grip) - 4 x 12, 10, 8, 8 at 180lbs
Deadlifts - 4 x 7, 6, 6, 6 at 230lbs

Summary of Workout
I took 1 packet of Animal Cuts and 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. I had a good workout but during the workout, while I was stretching out my quad, I had a very sharp pain in my leg. Possibly from over stretching. Either way, it shortend my workout considerably.

Food

After Workout
1 Protein Bar

3:45pm
2 oranges

6:00pm
chicken and rice combo dish

9:00pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Good food day and I again didn't get to my 2nd packet of Animal Cuts today.

Conclusion for the day:
I had a good back workout but need to get this leg back into shape.

[phoenixld]

Today was a Rest Day.

Food

12:00pm
1 protein bar

6:00pm
1 subway sandwich (chicken/turkey/veggies)
1 small bag sun chips
1 protein bar
1 sugar free energy drink

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food was the same just didn't get a chance to get my protein bar in at 3:30pm

Conclusion for the day:
Was a good day, no complanits although it was a little busy at work.

[phoenixld]

Today I did abs and Legs but no cardio. Break down as follows:

Abs
Decline crunches w/25lb weight - 3 x 20, 15, 12
Hanging Leg raises from parallel bars - 3 x 30, 25, 25

Legs
Leg Press - 1 x 15 at 400lbs then 3 x 10, 8, 8 at 670lbs then 1 x 5 at 760lbs (New PR!)
Leg Extensions - 4 x 12, 10, 8, 8 at 270lbs
Seated Leg Curls - 4 x 12, 10, 8, 7 at 115lbs
Calf Raises - 4 x 15, 12, 10, 10 at 300lbs

Cardio
No Cardio (Quad still bad, but getting better)

Summary of Workout
I took 8 NO Beta tabs, then used 2 scoops of Creadyl during. Had a good leg day, quad still hurts but seems to be getting better.

Food

After Workout
1 protein bar

3:30pm
1 Protein bar
1 Sugar Free energy drink

6:00pm
1 Foot long Subway Sub(mostly chicken and veggies)
1 small bag of Sun Chips

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Workin so food is pretty much the same, no animal cuts today though.

Conclusion for the day:
Hope to get back into the cardio groove soon, the gym has a heavy bag which I may start using.

[phoenixld]

Today I was supposed to do abs and Arms but got to the gym late. So, i did tons of cardio.

Cardio
Basketball(2hrs) - Quad was ok

Summary of Workout
I took 1 packet of animal cuts. During, I used 2 scoops of Creadyl. Today was a straight cardio day. I forgot to take the NO-Beta today because I was in a hurry. Had a good workout though.

Food

3:00pm
1 protein bar

6:00pm
2 tilapia fillets and veggies

8:30pm
1 protein bar

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Food was ok through the day.

Conclusion for the day:
Pretty good day, I am Sooooo tired from the cardio. At least my quad feels better.

[phoenixld]

Today I did abs and Shoulders and but no cardio today. Break down as follows:

Abs
Decline crunches w/25lb weight - 3 x 15, 12, 12
Hanging Leg raises on parallel bars - 3 x 30, 25, 25

Shoulders
Over Head Dumbbell Press - 4 x 15, 12, 12, 10 at 100lbs (2x45lbs)
Front Barbell Raises - 4 x 12, 10, 10, 9 at 90lbs
Cable Pull-downs - 4 x 12, 10, 10, 8 at 170lbs
Reverse Pec Deck - 4 x 12, 8, 7, 6 at 190lbs
Low pull machine - 4 x 12, 12, 12, 12 at 180lbs (2x90lbs)
Shrug machine - 4 x 15, 12, 12, 10 at 200lbs (2x100lbs)

Cardio
No Cardio Today

Summary of Workout
I took 8 NO Beta tabs before the workout and used 2 scoops of Creadyl during. I had an ok workout, didn't really push myself like I should have.

Food

After Workout
1 protein bar

1:00pm
550 cal shrimp dish at restaurant

6:00pm
2 turkey/ham sandwiches
Hand full of cashews

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Had some time off and switched the food up.

Conclusion for the day:
Day could have been better but I did get a good supplamental workout laying wood floor in my house :-)

[phoenixld]

Today was a Rest Day.

Food

1:00pm
cereal (total/go lean) milk w/2 scoops of protein

6:00pm
2 chicken breasts, brown rice, veggies
1 protein bar
1 sugar free energy drink

Before Bed
2 packets of oatmeal w/ 2 scoops protein

Food summary
Had another day off so the food is a bit different.

Conclusion for the day:
Had an ok day, finished the wood floor and looking forward to working out tomorrow. Final week coming up.

[phoenixld]

Today was supposed to be Abs, Chest and cardio but all I was able to get in was the cardio. Didn't have the motivation to do anything else.

Cardio
Basketball(30min)

Food

Afterworkout
1 protein bar
1 sugar free energy drink

6:00pm
salmon and veggies
1 protein bar


Before Bed
1 protein shake (out of oatmeal for the moment)

Food summary
Food was different due to day off

Conclusion for the day:
Could have been better but just couldn't get myself going in the gym today. Hopefully better tomorrow.

[phoenixld]

Today I changed it up a bit. Been having a plateau latlely so I wanted to start something different. Break down as follows:

Abs
declined crunches w/25lb weight - 3 x 20, 15, 12
Hanging leg raises on parallel bars - 3 x 30, 25, 25

Chest/Back
Incline Dumbbell Press - 4 x 15, 12, 10, 8 at 130lbs (2x65lbs)
Cable Rows (Narrow Grip) - 4 x 12, 10, 10, 8 at 180lbs
Flat Dumbbell Press - 4 x 12, 10, 8, 8 at 140lbs (2x70lbs)
Pec Deck Machine 4 x 15, 12, 10, 8 at 190lbs
Cable Pull-downs (Wide Grip) - 4 x 12, 10, 8, 8 at 160lbs
Decline Iso Machine - 3 x 8, 5, 5 at 230lbs (2x115lbs)

Cardio
Heavy Bag(30min)

Summary of Workout
I took 10 NO Beta tabs before the workout. I used the Creadyl during (2 scoops). Good pumps for the chest and back. Had more motivation to workout today.


Food

After Workout
1 protein shake


6:00pm
Chicken parm w/whole wheat pasta

*7:45pm - 9:00pm
Swimming

9:00pm
2 turkey/ham sandwiches
1 protein bar

Before Bed
1 protein shake

Food summary
Last day off so the food is different, I need subway :-)

Conclusion for the day:
Good workout (finally), trying to mix it up to break the plateau

[phoenixld]

Today was a Rest Day.

Food

Upon waking
cereal (total/go lean) milk w/2 scoops of protein

3:00pm
1 protein bar
1 sugar free energy drink

6:00pm
1 subway sub (chicken/veggies)
1 small bag sun chips

Before Bed
1 protein shake

Food summary
Back to work and back to subway. Missing the oatmeal though, should be getting some soon.

Conclusion for the day:
Good day off, starting to mix the workouts up a bit for some, hopefully, better results.

[phoenixld]

Today I continued the change. Break down as follows:

Abs
declined crunches - 3 x 20, 15, 12
Hanging leg raises on parallel bars - 3 x 30, 25, 25

Chest/Arms
Incline Dumbbell Press - 3 x 15, 12, 10 at 130lbs (2x65lbs)
Standing barbell curls - 3 x 10, 8, 7 at 70lbs
Tricep pushdowns (V-bar) - 3 x 12, 10, 10 at 120lbs
Flat bench press - 3 x 10, 8, 7 at 125lbs
Preacher curls - 3 x 12, 10, 8 at 70lbs
Tricep pushdowns (rope) - 3 x 12, 10, 10 at 120lbs

Cardio
No Cardio

Summary of Workout
I took 10 NO Beta tabs before the workout. I used the Creadyl during (2 scoops). Had some great pumps for the arms and a good workout overall.

Food

3:00pm
1 protein bar
1 sugar free energy drink

6:00pm
1 subway sub (chicken/veggies)
1 small bag sun chips

Before Bed
1 protein shake

Food summary
Same old here, keepin as clean as I can.

Conclusion for the day:
Had a good day. Workout was good and pumps were excellent.

[Iron Chicano]

10 NO Beta, pretty hardcore.

[smilee710]

Generally I do not post on forum, but I would like to say that this post really forced me to do so. Really nice post!

[phoenixld]

10 NO Beta, pretty hardcore.

Not really, my body just got used to it

[phoenixld]

Generally I do not post on forum, but I would like to say that this post really forced me to do so. Really nice post!

Thank you, its been tough at times getting it all in but well worth it. The results are coming.

[phoenixld]

Today I did Abs and Legs and Back but no cardio due to work. Break down as follows:

Abs
Decline crunches w/25lb weight - 3 x 20, 15, 12
Hanging leg raises from parallel bars - 3 x 25, 25, 25

Legs/Back
Back Extensions w/50lb weight - 3 x 15, 12, 12
Leg press - 3 x 15, 12, 10 at 540lbs
Lying T-bar row - 3 x 12, 10, 10 at 90lbs
Leg extensions - 3 x 12, 10, 8 at 270lbs (2x135lbs)
High Pull downs - 3 x 12, 12, 12 at at 250lbs (2x125lbs)
Seated leg curls - 3 x 12, 10, 8 at 115lbs
Deadlifts - 3 x 10, 8, 6 at 230lbs
Calf raises - 3 x 20, 15, 12 at 260lbs

Cardio
No Cardio

Workout Summary
Good workout for today. Had some good motivation for the day and some great pumps for my legs.

Food

After workout
1 protein shooter (one of those quick protein bottles that you can down in like 2 seconds; supposed to have 26g of protein)

3:00pm
1 protein bar
1 sugar free energy drink

6:00pm
1 Subway sub (Chicken/veggies)
1 small bag of sun chips

10:30pm
2 apples

Before Bed
1 protein shake

Food Summary
Pretty good day, per the usual since I'm working.

Conclusion for the day
Had a good day. Still have 2 more to go but should still be good days. I upped the NO-Beta for 2 reasons, 1 since my body has become tolerent of it I needed to up the dose to get some better results and 2 I only have a little bit left.

[phoenixld]

Well, the idea was to finish this competition with a bang but due to certain circumstances, I could not workout today. So its going to be a rest day.

Food

Upon waking
cereal (total/go lean) milk w/2 scoops of protein

3:00pm
1 protein bar
1 sugar free energy drink

6:00pm
1 subway sub (chicken/veggies)
1 small bag sun chips

Before Bed
1 protein shake

Food summary
Food is the same.

Conclusion for the day:
Again, looks like I will be doing 2 rest days for the end of this competition. I will post my final pics tomorrow.

[phoenixld]

For the final day, I had a rest day. I had a good run with these supps. Will look to do this again soon.

Food

Upon waking
cereal (total/go lean) milk w/2 scoops of protein

6:00pm
1 subway sub (chicken/veggies)
1 small bag sun chips

Before Bed
oatmeal w/2 scoops of protein

Food summary
Food is the same.

Conclusion for the day:
This was a great competition for me. It helped me get it in gear and start to push myself. I want to thank the Double-T team and everyone here for their support.