10 Week Transformation Challenge Log

[Def2urwisdom]

Well I'll start this log by giving a bit of a background on me. I grew up a pretty big boy. I have pretty much always been over-weight (ok fat). When I found out my wife was pregnant I decided It was time to make some changes. I quit smoking, drinking soda, started working out and eating healthy and all on the same day, May 21 2009.

So I got down 70lb and went from being able to do 1 pull-up to about 20 before I started the Challenge but I still have a good amount of fat to loose. I'm a stay at home dad right know and dont have access to a good gym. Luckily my apartment has a small gym to use though most the equiment dosnt work well. But I make due, I carry my 2 50lb ajustable dumbbells down 3 fights of stairs to the gym 5 days a week, but that has pretty much become part of my workout.

I started the Challenge on Feb 20th though I didn't start using CreaDyl and No-Beta untill the 23rd. I figure this this Challenge will be the perfect motivation to get me to a point where I'm proud of my body. Also I hope the CreaDyl and No-Beta will give me the edge I need to get there quick.

My training is a 5 day split hitting all major muscle groups Once except for back and chest which will be hit twice.

My diet has pretty much been the same for the past 7 months. I take in about 1g of carbs 1.5g of protein and about .30g of fat per lb of body weight. I eat clean and have a cheat day once a week although I usually still eat clean just have a lot more carbs.

I'm about 2 weeks in and have already stared to see a difference. I cant wait to see where I'm at in a few more weeks but already I'm impressed with the supplements. I'm still taking the Min dosage of both supps and there still working great. I usually spent an Intense 1 1/2 hours in the gym and still have energy to spare when I get upstairs and I got veins popping out from my neck to my fingers.

Good Luck everyone.

[Def2urwisdom]

I'm just over 2 weeks in know and all I can really say is wow.
I've dropped 2% in body fat while only losing 3lb. I feel great and I'm still taking the min. dosage. I still even get that tingling feeling every time I take it although it has decreased a little.

I'm still eating the same although I have cut out cheat days and halved my carb intake and increased protein on my non-training days.

My training is focused mainly towards functionality. Training for Strength, Size, Endurance and Flexibility through the week.

[Def2urwisdom]

Been kind of dropping the ball with my log. Been real busy though still making sure I get to the gym. My next six weeks are going to be though. I'm going to alternate each week between training for strength and training for size.
WEEK 1
The first week will look like this: 3 Heavy sets with 4-6 reps followed by one high 22-25 rep set per exercise.
Monday, Chest and Tries.
Tuesday, Back and Bies.
Wednesday, Rest
Thursday, Shoulders, Traps and Abs
Friday, Legs
30 mins of HIIT 4 times a week

WEEK 2
The second week will look like this: 4 Moderate sets with 10-12 reps per exercise.
Monday, Chest and Tries.
Tuesday, Back and Bies.
Wednesday, Rest
Thursday, Shoulders, Traps and Abs
Friday, Legs
30 mins of HIIT 4 times a week

I'm into my second container of CreaDyl now. Still going good and working like a charm. The NO-Beta is still working very well. The dosage I take first thing in the morning still feels every bit as effective as the day I started taking it.

I posted my 4 week pics a few days ago. The biggest changes I've noticed are, Slightly more definition on a whole and the size of all the fat and loose skin on my lower abs has decreased by One Inch.

[drooks10]

Congrats on your progress so far! I'm glad that NO-Beta and Creadyl have worked so well for you. It looks like you've got a nice plan in place for the rest of the way, so I'm excited to see your ultimate transformation. Good luck, bro!

[Def2urwisdom]

So I had a leg day yesterday. My wife, Miss Peach (My daughter Rhoann) and myself went to visit my father in law. While there he took me to his gym to workout. It had to be the best Leg day I've had since I started. The nice expensive equipment beat the hell out of the crap I'm use to at the apartments. He also had a few spare iPods lying around so he sent me home with one. All in all it was a pretty good day.

Here's what my leg day looked like.
Leg Extensions
12*135
12*135
12*150
Leg Press
400*12
400*12
400*12
400*11
Hack Squats
280*6/235*6
235*12
235*8/215*4
180*12
Single leg Glute Raise
50*12
50*12
45*12
Seated Leg curls
150*12
150*12
135*12
120*12
Seated Calve Raise
135*25
135*24
115*25
115*25
30 Mins of HIIT Cardio on stationary bike.

[Def2urwisdom]

No workouts over the weekend. So I cycled my carbs and took in no more then 100 each day.

Started off the week strong this is my second heavy set week and I'm noticing some definite strength gains on Chest and Tries.

Heres what my Day looked like.
CHEST
Incline Smith Machine Press
160*6
160*6
160*6
80*25
Flat Smith Machine Press
170*6
160*6
160*5
80*22
Incline Flye
40*6
40*6
40*6
20*22
Chest Dips w/ a 20lb Dumbbell
10
8
7
25 Push-ups w/ hands on bench

Triceps
Close Grip Dumbbell Press
40s*6
40s*6
40s*5
20s*25
Cable Pressdown w/ straitbar
90*6
90*6
90*5
40*25
Lying Tricep Cable Extensions
6*80
6*80
5*80
30*25
25 mins HIIT Cardio

[Def2urwisdom]

Been doing my best to start being more faithful to my log but I just cant get the spare time. Between my gym time, apartment hunting and my 6 month old being to smart for her own good I've been getting bogged down. Proud to say I haven't missed a day or slacked off in the gym in months.

Went gym hunting yesterday. I cant stand the horrible equipment I've been dealing with for so long. It will still be 2 months before I move or can afford it but I'm stoked. I found a great gym less then ten mins from where we will be moving.

Had a back, Bies and HIIT day on Tuesday.
Wednesday was a HIIT Cardio low carb day.
Today was a shoulder, traps, abs and HIIT day.

I noticed today that since I started keeping track in October my shoulder strength has more then doubled. I overhead pressed 130lb for 8 reps. When I started journal I could only press a sorry 70lb for 8 reps. I'm glad I never stop keeping a Journal. I'm going to take time to go back and compare my other lifting stats.

My creadyl stocks are getting low so I got to cut back to 1 scoop during workout and 1 a few hours later. I did however increase my preworkout dose of NO-Beta to 4 pills.

[Def2urwisdom]

Just took my Body fat percentage down to 9-10% that's a four percent decrease since I started the challenge. I actually went outside with out a shirt on today for the first time since I was 12 or so. I'm going to put up some new photos this weekend, Be sure to check them out.

[dpressma]

Just took my Body fat percentage down to 9-10% that's a four percent decrease since I started the challenge. I actually went outside with out a shirt on today for the first time since I was 12 or so. I'm going to put up some new photos this weekend, Be sure to check them out.

Great progress man! 4% is awesome. Getting any cat calls from the ladies outside? :D

[maxrx]

Great progress man! 4% is awesome. Getting any cat calls from the ladies outside? :D

I wish you had done a more active log bro - this is good stuff the 4% drop is significant. Assuming you didn't loose muscle you must have had a massive body composition shift. Good for you.

[THEMANBEAST]

I'm in. How are you liking the products thus far?

[cw955588]

sub'd Congrats on the 4% that is huge! And congrats on the original progress (especially quitting smoking... what a great thing to do for your family!) Definitely keep a lifting stats journal... it's really motivating to see how strong you become over time! Good luck!

[Zangeif Lagasse]

looks like you're making great progress as far as a decline in body fat, how is your strength holding up

[Def2urwisdom]

Thanks everyone, it has been by no means easy. I've had a lot of barriers to bust through.
I'm going to do my best to keep my log up to date a little better.
My strength is holding up well. I've actually increased most of my upper body 10 rep maxes by about 5%- 7% since I started with the supps. That's my bench press, curls, shoulder presses, tricep extensions and seated rows. Lower body is a little difficult for me as I've had a knee problems. I do what I can though and I got much more definition in my legs.

There's not much left to what I always claimed to be loose skin. Granted I know there's still loose skin there and tons of stretchmarks but its noticeably shrank in the last 6 weeks.

My weight has dropped by about 7lbs so I assume I haven't loss much lean muscle. I use a caliper that I got as one of the free gifts from BB.com. When I started the Challenge I was at about 14% and today 9 or 10.

I haven't said much about my diet so Ill tell you more about that.
I don't follow a list of exactly what to eat every day of every week. I do take in a approximate amount of Protein, Carbs, Fiber and Fat. I keep track of most of it mentally. Also I eat every 2 1/2 to 3 hours. the only meals I eat that are the same every day is breakfast, pre/post workout and bedtime.

Here's a what a typical day looks like
-9:30 breakfast
2 whole eggs w/ 3/4 cup egg whites
1 c of Go-Lean Cereal w/ 1c of skim milk
-10:30 Preworkout
1 large apple
1 scoop of whey w/ 8oz of skim milk
-12:30 Post workout
1 bagel w/ 1oz fat free cream cheese
1 scoop of whey w/ sk milk
-2:00 Lunch
6oz of tuna salad on whole wheat bread
1c of cauliflower
-4:30 snack
1 large Banana
1 scoop of whey w/ sk milk
-7:00 Dinner
6oz chicken breast
1c of broccoli
1c of brown rice
-9:30 Snack 2
1oz of almonds
-12:00 Bedtime
1c of 1% cottage cheese
1 tbs of peanut butter

My Supps are of course Creadyl and NO-beta, Fish oil, glutamine, caffeine, green tea extract, calcium, vitamin E, Mens one aday, MGN Pure whey and Glucosamine w/ Chondroitin and MSM.

[Def2urwisdom]

This is how I time my supplements I got listed above.
Upon Waking
3 NO-beta

With beakfast
2g fish oil
400mg vitamin e
Men's one a day
1g calcium
200mg green tea extract
1.5g Glucosamine/1.2mg chondroitin/.5g MSM

Preworkout
200mg caffeine
1g glutamine
4 NO-beta
1 scoop creadyl Drank before and during
1 scoop whey w/ BCAA

Post Workout
1-2 scoops of whey w/ BCAA
1g glutamine

With Lunch
2g fish oil
200mg caffeine
1g calcium
200mg green tea extract
1.5g Glucosamine/1.2mg chondroitin/.5g MSM

Snack
1 scoop of whey w/ BCAA

Between snack and Dinner
1 scoop Creadyl

With Bedtime snack
2g of fish oil
1g calcium
200mg green tea extract
1.5g Glucosamine/1.2mg chondroitin/.5g MSM

[Def2urwisdom]

Alright, Good Leg day today!
I came across a new training method (or at least new to me) the other day in M&F. Its called alternating rest pause. Basically you are picking a weight you would fail at around 6-8 reps then doing 3 set of 3, 2 sets of 2 then 1 set of 1 alternating between legs and only resting when the other leg is working. Its perfect for my leg days b/c of the equipment I work with just doesn't get heavy enough for most compound exercise with my legs. The leg press only goes to 335lb and the Smith Machine i use for squats only goes to 200lb. Since the ARP method hits single limbs at a time the weight is sufficient.

Here's how it went.

One-Leg Press - 265lb, perfect weight
Smith Machine Reverse Lunge - 150lb, This wasn't quite enough so Ill add 20lb next week
Dumbbell step-up - 60lb, I'll add 10lb next week
One-leg Extensions - 80lb, perfect weight
One-Leg Curls - 60lb, Perfect weight
One-Leg leg press calf raise - 280lb, a little heavy Ill drop off 20lbs next week
One-leg seated calve raise - 120lb, I'll add 20lb next week
25 Min HIIT

I really liked it I felt like I had a solid work-out. I plan to finish out my current plan for the rest of my body but I will be using this for my Legs for instead.

[Def2urwisdom]

I Use to Hate Cardio, HATE IT. But, I started this routine about a week after I started the challenge and I never get tired of it.
I took this also from M&F. If I remember right it was base on a Rating of Percentage Exertion. I go by how hard I feel I'm working for every Interval, so its always changing or at least most of the time it is. This is how it looks based on a scale of 1 to 10

3 for 5 mins
5 for 2
7 for 2
4 for 2
9 for 1
4 for 2
9 for 1
4 for 2
9 for 1
6 for 2
3 for 5

I really love this, I always have a good session with it, whether I use a treadmill, bike or elliptical.

[Zangeif Lagasse]

I Use to Hate Cardio, HATE IT. But, I started this routine about a week after I started the challenge and I never get tired of it.
I took this also from M&F. If I remember right it was base on a Rating of Percentage Exertion. I go by how hard I feel I'm working for every Interval, so its always changing or at least most of the time it is. This is how it looks based on a scale of 1 to 10

3 for 5 mins
5 for 2
7 for 2
4 for 2
9 for 1
4 for 2
9 for 1
4 for 2
9 for 1
6 for 2
3 for 5

I really love this, I always have a good session with it, whether I use a treadmill, bike or elliptical.

Looks like you did a great job on the cardio, glutacene should help quite nicely with recovery and to keep you from going into a catabolic state when doing hiit cardio.

[dpressma]

Nice leg day, cardio looks intense!..... I hate cardio :(

[Def2urwisdom]

Yea its pretty intense every time. That's about the only reason I can stick to it. I checked out glutacene before. Haven't tried it yet but plan to. For now though, I got to make due with the Creadyl and NO-Beta which are still working great.

[jovinni]

Interval training for cardio is pretty much the only way I can get through cardio without wanting to bang my head into a wall. Looking good in here, congrats on all of your success!

Glutacene really is amazing stuff but even without it, the CreaDyl and NO Beta are staples, love that stuff!

[Credz]

I agree Interval is what I mostly do. It really works well.

How you like the NO Beta so far? I took all 6 pills at once prior to my arm workout yesterday. That was pretty intense. haha.

[Def2urwisdom]

Wife worked early today and my baby girl realized early, so no workout this morning. Got a lot of stuff to do this weekend. I'm going to hopefully get down to the gym tonight for some Cardio.

Legs are surprisingly sore today. They're not to bad, we'll see tomorrow though.

NO-Beta is great. I haven't took all six at once yet four works for me. I imagine I'd end up staying at the gym all day on six. I just started taking 4 before my workouts at the beginning of this week.

[Zangeif Lagasse]

Wife worked early today and my baby girl realized early, so no workout this morning. Got a lot of stuff to do this weekend. I'm going to hopefully get down to the gym tonight for some Cardio.

Legs are surprisingly sore today. They're not to bad, we'll see tomorrow though.

NO-Beta is great. I haven't took all six at once yet four works for me. I imagine I'd end up staying at the gym all day on six. I just started taking 4 before my workouts at the beginning of this week.

less is more sometimes, a day off might give you more time for growth and repair. Especially with you doing HIIT cardio all the time, you're definitely going to be beating up your legs.

How do you cycle your cardio around your leg day?

[Def2urwisdom]

less is more sometimes, a day off might give you more time for growth and repair. Especially with you doing HIIT cardio all the time, you're definitely going to be beating up your legs.

How do you cycle your cardio around your leg day?

Usually on my leg days I use low impact machines like a bike or elliptical the day of and after. I did go ahead and take Saturday off though. Sometimes I just can't set still even though I know my body needs a rest.

[Def2urwisdom]

Alright Back to it. I took Saturday off so I cycled my Carbs low as usual and did some cardio on Sunday. Visited my Fam for Easter so I ate quite a bit on Sun Still kept it all clean though.

Uploaded New Progress pics today. Go Check'em out, big changes especially my back. I set one as my Profile Pic.


Chest and Tries today, good work out. It looked like this.

CHEST
Smith Machine Bench Press
140*12
140*12
140*6/120*4
120*7/100*3
Incline DB Press
45s*12
45s*12
45s*12
45s*10
Weighted Dips
25*10
25*9
20*10
Single Arm Machine Flye
45*12
45*12
40*10
TRIES
Weighted Bench Dips
45*12
45*12
45*12
Single Arm Rope Pressdown
20*12
20*12
20*12
Cable Kickback w/ underhand grip
10*12
10*12
10*12
25 mins HIIT

Still taking the same dosage with Creadyl and No-beta. I wasn't quite hitting my 300g of protein a day goal. So I added the a scoop of whey and a few more oz of chicken to my diet.

[Zangeif Lagasse]

Usually on my leg days I use low impact machines like a bike or elliptical the day of and after. I did go ahead and take Saturday off though. Sometimes I just can't set still even though I know my body needs a rest.

Haha, I know the feeling all to well, thus I run a 7-day split because I know I'll end up training either way so at least this way it's controlled and calculated.

Nice chest workout today as well, keep hitting the gym hard and the results will keep pouring in.

[dpressma]

Another solid workout man. I hear you on the machines close to leg day. It's all bike for me anytime I've worked my wheels within 2 days.

[drooks10]

Alright Back to it. I took Saturday off so I cycled my Carbs low as usual and did some cardio on Sunday. Visited my Fam for Easter so I ate quite a bit on Sun Still kept it all clean though.

Uploaded New Progress pics today. Go Check'em out, big changes especially my back. I set one as my Profile Pic.


Chest and Tries today, good work out. It looked like this.

CHEST
Smith Machine Bench Press
140*12
140*12
140*6/120*4
120*7/100*3
Incline DB Press
45s*12
45s*12
45s*12
45s*10
Weighted Dips
25*10
25*9
20*10
Single Arm Machine Flye
45*12
45*12
40*10
TRIES
Weighted Bench Dips
45*12
45*12
45*12
Single Arm Rope Pressdown
20*12
20*12
20*12
Cable Kickback w/ underhand grip
10*12
10*12
10*12
25 mins HIIT

Still taking the same dosage with Creadyl and No-beta. I wasn't quite hitting my 300g of protein a day goal. So I added the a scoop of whey and a few more oz of chicken to my diet.

First off, CONGRATS on the weight loss so far. Your pics now compared to your wedding pic show great progress.

I like your profile pic! Good progress so far, and I'm sure the transformation is going to be astounding by the end!

On your triceps routine, make sure you are doing an overhead movement (DB Overhead extensions/rope overhead ext), and a pressing away movement while lying (DB extensions/BB nosebreakers/Close-grip bench press). These will build those triceps due to different angles.

300 g of protein! Doing it big-time! What are your doses of Creadyl and NO-Beta for this workout? How was the pump?

Subbed up, bro! Good luck.

[Def2urwisdom]

First off, CONGRATS on the weight loss so far. Your pics now compared to your wedding pic show great progress.

I like your profile pic! Good progress so far, and I'm sure the transformation is going to be astounding by the end!

On your triceps routine, make sure you are doing an overhead movement (DB Overhead extensions/rope overhead ext), and a pressing away movement while lying (DB extensions/BB nosebreakers/Close-grip bench press). These will build those triceps due to different angles.

300 g of protein! Doing it big-time! What are your doses of Creadyl and NO-Beta for this workout? How was the pump?

Subbed up, bro! Good luck.

Thanks bud, I'll be sure to work in a overhead move the next go-around.
Yea the 300g is probably the hardest part of my nutrition. I usually hit just below that mark at aprox. 275, but close enough. Really depends on the day and how hungry I am.
I was only getting about 1g per lb for a long time so I'm hoping the change will rev my body up. My Dosage is 3 No-beta first thing in the morning, 4 No-beta and 1 scoop of creadyl pre-workout and 1 scoop CreaDyl a few hours after workout between meals.

[Chinkydelight]

when you say hitting your chest and back twice, are they like both heavy or one heavy and one light? when are you going to be squeezing them in your routine?

[Credz]

Nice progress pics! Looking great.

[Def2urwisdom]

Getting ready to head down to the gym for a back/bie/ day. Took 4 no-beta this morning and bout to take 6 for the first time preworkout. I'll let you know how it goes a few hours from now.

[Credz]

The I day I took 6 it was real intense! You should like it! Have a great workout, looking forward to seeing what you think of 6!

[Def2urwisdom]

Finished about an hour ago.
Man, that was completely INSANE! 6 pills is amazing. When I was squeezing out the last few reps on the first couple exercises I really noticed it kicking in. Even my ears and nose were tingling - lol. The Pump I got was ridicules, I don't know why I didn't start taking 6 sooner.

Here's the workout.

BACK
W. Grip Lat Pulldown
140*12
150*12
150*9/130*3
One Arm Bent Over DB Row
45*12
45*12
45*10
45*10
W. Grip Seated Row
130*12
130*10
120*12
120*11
St. Arm Pulldown
70*11
60*12
60*12
60*10
BICEPS
Seated Alternating DB Curls
35*12
35*10
30*10
Incline DB Curls
25*12
25*10
25*10
One arm Preacher Curls
25*12
25*12
25*11
Hammer Curls
25*12
25*11
25*9
25 Mins HIIT

This day was great it really beat my back and bies up. I haven't had a sore back or bies in awhile, I think that's going to change.

Here's a Pic from after the workout.

[Zangeif Lagasse]

Finished about an hour ago.
Man, that was completely INSANE! 6 pills is amazing. When I was squeezing out the last few reps on the first couple exercises I really noticed it kicking in. Even my ears and nose were tingling - lol. The Pump I got was ridicules, I don't know why I didn't start taking 6 sooner.

Here's the workout.

BACK
W. Grip Lat Pulldown
140*12
150*12
150*9/130*3
One Arm Bent Over DB Row
45*12
45*12
45*10
45*10
W. Grip Seated Row
130*12
130*10
120*12
120*11
St. Arm Pulldown
70*11
60*12
60*12
60*10
BICEPS
Seated Alternating DB Curls
35*12
35*10
30*10
Incline DB Curls
25*12
25*10
25*10
One arm Preacher Curls
25*12
25*12
25*11
Hammer Curls
25*12
25*11
25*9
25 Mins HIIT

This day was great it really beat my back and bies up. I haven't had a sore back or bies in awhile, I think that's going to change.

Here's a Pic from after the workout.

Great workout, that nobeta really put you into overdrive huh?

[drooks10]

Great pic! Back looks swole, bro!

6 NO-Beta - Bam! Pumped up.

I'm so glad you saw the difference in your workout thanks to Double-T supps! They are legit.

[Def2urwisdom]

Great workout, that nobeta really put you into overdrive huh?

Yea bud, just couldn't stop today.

[Def2urwisdom]

Great pic! Back looks swole, bro!

6 NO-Beta - Bam! Pumped up.

I'm so glad you saw the difference in your workout thanks to Double-T supps! They are legit.

I really like them I honestly haven't tried to many other products like it. But when no-beta works like it dose there isn't much reason to shop around. It's defiantly proven in my book.

[Def2urwisdom]

when you say hitting your chest and back twice, are they like both heavy or one heavy and one light? when are you going to be squeezing them in your routine?

That was the program I was using when I went into the challenge. the first time during the week I would hit chest and back was on Monday. It would be a mix of Heavy and Moderate sets. The second time would be on Friday or Saturday and would be body weight exercises with moderate and light set.

[Def2urwisdom]

My Diet really sucked today. Nothing bad, I just didn't have time to cook much because had some family to visit. My normal eggs and go-lean for breakfast and my normal preworkout and postworkout. After that it was a scoop of whey and a banana 1 meal and a colossal protein bar for another. Plenty of protein and carbs today just felt hungry all day.

My Babygirl started doing baby push-ups today. She had nothing but hands and toes on the ground. she'll be crawling in no time at all.

[dpressma]

Nice pic, back is looking thick. Liked the NO Beta in the bottom corner :D Nice publicity.

[Zangeif Lagasse]

My Diet really sucked today. Nothing bad, I just didn't have time to cook much because had some family to visit. My normal eggs and go-lean for breakfast and my normal preworkout and postworkout. After that it was a scoop of whey and a banana 1 meal and a colossal protein bar for another. Plenty of protein and carbs today just felt hungry all day.

My Babygirl started doing baby push-ups today. She had nothing but hands and toes on the ground. she'll be crawling in no time at all.

They grow up fast from what I've seen with my niece, she'll probably be starting to walk as you finish the contest, congrats :).

[Credz]

Awesome Pic! Looks like you had a great workout. Glad you liked taking 6 NO Betas. It really gives you a big kick!

[Def2urwisdom]

Nice pic, back is looking thick. Liked the NO Beta in the bottom corner :D Nice publicity.

Can't take credit for that. That was my wife's smart thinking. She also takes all my pics.

[Def2urwisdom]

Awesome Pic! Looks like you had a great workout. Glad you liked taking 6 NO Betas. It really gives you a big kick!

No doubt about it giving a extra kick! Had me working so hard. That's probably why I was so hungry all day yesterday.

[Def2urwisdom]

Today was my off day from lifting so I got down in the gym for some HIIT.
Had a good day at it. I increased my Intensity today b/c so far this week my HIIT felt like it was getting a little easier. I'm proud of myself the only time I was at a walk for the 25 mins was during my warm-up and cooldown. I use a Cybex Treadmill and the max level is 11 which is sprinting speed for me. Ill post the speed it was set, the REP level at and the activity level of each interval.

Looked something like this.
Time / REP / Speed Speed Setting
5 min - 3 - 4 - walk
2 min - 5 - 6 - jog
2 min - 7 - 8 - run
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 6 - 7 - fast jog ( I was dying right here)
5 min - 3 - 4 - walk

It was roughly the same intensity level as usual, but I added .5 to the speed setting for what I normally do.

[Zangeif Lagasse]

Today was my off day from lifting so I got down in the gym for some HIIT.
Had a good day at it. I increased my Intensity today b/c so far this week my HIIT felt like it was getting a little easier. I'm proud of myself the only time I was at a walk for the 25 mins was during my warm-up and cooldown. I use a Cybex Treadmill and the max level is 11 which is sprinting speed for me. Ill post the speed it was set, the REP level at and the activity level of each interval.

Looked something like this.
Time / REP / Speed Speed Setting
5 min - 3 - 4 - walk
2 min - 5 - 6 - jog
2 min - 7 - 8 - run
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 4 - 5 - light jog
1 min - 9 -10 - sprint
2 min - 6 - 7 - fast jog ( I was dying right here)
5 min - 3 - 4 - walk

It was roughly the same intensity level as usual, but I added .5 to the speed setting for what I normally do.

Another solid workout, picking up the pace even more, good sh!t bruh.

[cw955588]

Nice HIIT routine! How are you feeling after that??

[Def2urwisdom]

Another solid workout, picking up the pace even more, good sh!t bruh.

Thanks bud. I seen your bodyfat% loss, great work man.

[dpressma]

Great cardio routine. I'd probably have gotten tossed off that treadmill :mad:

[Def2urwisdom]

Nice HIIT routine! How are you feeling after that??

Man I was wide awake 30 mins after. An hour after I was wishing my daughter would take a nap so I could. Didn't Happen.

[Zangeif Lagasse]

Thanks bud. I seen your bodyfat% loss, great work man.

Yeah, today is Day 5, by the end of Day 30 of my current modified v-diet I'll be sub 8%.

[Def2urwisdom]

Great cardio routine. I'd probably have gotten tossed off that treadmill :mad:

I about dropped my ipod the other day. I came pretty close to zipping off the back of the treadmill trying to grab it - lol

[Zangeif Lagasse]

I about dropped my ipod the other day. I came pretty close to zipping off the back of the treadmill trying to grab it - lol

itt: time to invest in an armband lol.

[Def2urwisdom]

Yeah, today is Day 5, by the end of Day 30 of my current modified v-diet I'll be sub 8%.

Hell man, Just got through skimming over your log. Your INSANE!!! pure dedication. Damn 8% man your earning it.

I ordered that arm band that day. Just got today. I wasn't about to get caught falling on my face.

[Zangeif Lagasse]

Hell man, Just got through skimming over your log. Your INSANE!!! pure dedication. Damn 8% man your earning it.

I ordered that arm band that day. Just got today. I wasn't about to get caught falling on my face.

Haha yeah, lots of hard work, but loving every minute of it and good call on ordering the arm band.

[Def2urwisdom]

I was up bright and early this morning. Couldn't sleep, no doubt b/c (Miss peach that's my daughters nickname) was laughing a giggling and kicking the crap out of her stuff animals.
So I got down in the gym for some fasted cardio.

I took 4 No-beta and hit the treadmill for 30 min of steady state cardio. I kept my heart rate at around 135-140. I think I'm going to start using it every morning possible.
I'll Hit the gym for Shoulders, Traps and Abs about 11:30 today. Ill be taking 6 NO-Beta and 1 scoop creadyl.

[dpressma]

How are your calves during cardio after taking the NO Beta

[Zangeif Lagasse]

I was up bright and early this morning. Couldn't sleep, no doubt b/c (Miss peach that's my daughters nickname) was laughing a giggling and kicking the crap out of her stuff animals.
So I got down in the gym for some fasted cardio.

I took 4 No-beta and hit the treadmill for 30 min of steady state cardio. I kept my heart rate at around 135-140. I think I'm going to start using it every morning possible.
I'll Hit the gym for Shoulders, Traps and Abs about 11:30 today. Ill be taking 6 NO-Beta and 1 scoop creadyl.

Might want to try and keep the hr a little lower during fasted cardio to focus on fat loss as opposed to aerobic training.

[Credz]

Haha got to love getting woke up! Also love shoulder day. Does the NO Beta give you a good pump there? Always hard for to get a solid pump going in that region.

[Def2urwisdom]

Might want to try and keep the hr a little lower during fasted cardio to focus on fat loss as opposed to aerobic training.

Thanks for the advise bud. I'll be sure to do that, last thing I want to do is cut into my hard earned muscle. What do you think would be a good target HR? At a light jog I was hitting about 125 127.

[dpressma]

Thanks for the advise bud. I'll be sure to do that, last thing I want to do is cut into my hard earned muscle. What do you think would be a good target HR? At a light jog I was hitting about 125 127.

You should be aiming between 125-145 for focus on fat loss

[Zangeif Lagasse]

Thanks for the advise bud. I'll be sure to do that, last thing I want to do is cut into my hard earned muscle. What do you think would be a good target HR? At a light jog I was hitting about 125 127.

Yeah 120-130 is about where you want to be at our age.

[Def2urwisdom]

Haha got to love getting woke up! Also love shoulder day. Does the NO Beta give you a good pump there? Always hard for to get a solid pump going in that region.

Yea, got a great pump. soon as I started Arnold DB presses I could see about every vain and muscle in my delts popping through my skin.

[Def2urwisdom]

Yeah 120-130 is about where you want to be at our age.

Good to know. wont lie about it man, the working before eating is rough.

[Zangeif Lagasse]

Good to know. wont lie about it man, the working before eating is rough.

You don't have to tell me, I've been doing fasted cardio for months and months, black coffee helps, but glutacene intra fasted cardio is an even better way to go about it.

[Def2urwisdom]

Here's the Shoulder workout.

pre-Supps. 6 NO-beta, 1 Scoop Creadyl.
Pre-meal Apple and scoop of whey w/ skim
post-meal 1 plain bagel w/ fat free Cream cheese, 2 scoops of whey w/ skim

Shoulders
Single Arm DB Raise
20*10
15*12
15*12
15*11
Arnold DB Press
30s*12
30s*12
30s*11
30s*10
DB upright Row
40s*12
40s*12
40s*10
40s*10
R. DB Flys
15s*12
15s*12
15s*11
15s*9
Traps
S.M. Shrugs
120*15
140*12
140*11
One-Arm DB Shrug ( I lean away from these once to Hit my Obliques as well)
50*12
50*12
50*12
ABS
R. Crunch ( on flat bench, that way I can get a full ROM)
BW*25
Bw*25
Double Crunch
Bw*25
Bw*25
HIIT 25 mins

[Def2urwisdom]

You don't have to tell me, I've been doing fasted cardio for months and months, black coffee helps, but glutacene intra fasted cardio is an even better way to go about it.

Your a Beast though - lol. Glutacenes on my to buy list as soon as my moneys not wrapped up in moving. I'll defiantly try the coffee, appreciate the advise man.

[cw955588]

I was up bright and early this morning. Couldn't sleep, no doubt b/c (Miss peach that's my daughters nickname) was laughing a giggling and kicking the crap out of her stuff animals.
So I got down in the gym for some fasted cardio.

I took 4 No-beta and hit the treadmill for 30 min of steady state cardio. I kept my heart rate at around 135-140. I think I'm going to start using it every morning possible.
I'll Hit the gym for Shoulders, Traps and Abs about 11:30 today. Ill be taking 6 NO-Beta and 1 scoop creadyl.

Remember to thank her at the end of your transformation for getting you out of bed for fasted cardio! :)

[Zangeif Lagasse]

Your a Beast though - lol. Glutacenes on my to buy list as soon as my moneys not wrapped up in moving. I'll defiantly try the coffee, appreciate the advise man.

Just don't have to much black coffee otherwise you'll be on the receiving end of a cheap and remarkably effective colon cleanse ;).

[Epictetus IV]

Damn man I have to say your transformation is seriously inspiring. Great work... Makes me want to go back to the gym right now!! Keep it up.. I'll be definitely following along!!

[Def2urwisdom]

My log will be kind of hit and run today.
I woke up for some fasted cardio again, it wasn't nearly as exhausting today.
20 mins before I got down there had some caffeine and 10 mins before i took 4 no-beta.
Kept my hr about 125ish. My intensity was around a light jog almost walking.

Looked like this.
5 min warmup, 25 mins jog, 5 min cooldown.

I'll be doing the real work a little later. Probably about 12 today.
Going to be a fun leg day. I'll be using the same workout as last week, the 3/3,2/2,1/1.

[Def2urwisdom]

Damn man I have to say your transformation is seriously inspiring. Great work... Makes me want to go back to the gym right now!! Keep it up.. I'll be definitely following along!!

Thanks for the words man. Inspiring people is one of my biggest motivations.

[dpressma]

Cardio in the morning and full legs in the afternoon?! You have a TOUGH day ahead of you. You may want to take an extra scoop of CreaDyl just to be safe :D

[Credz]

Nice shoulder workout! Nice numbers too! DB upright rows is something I need to start doing to mix it up more. Leg day nice! At first I didn't like leg day but it grew on me. Now i look forward to cause I like dead lifting and leg press lol.

[Def2urwisdom]

Cardio in the morning and full legs in the afternoon?! You have a TOUGH day ahead of you. You may want to take an extra scoop of CreaDyl just to be safe :D

You know it bud. I live for those tough days. Fortunately with all that intense HIIT I do the light jog in the morning isn't very taxing on me. I will be keeping the intensity for my HIIT after lifting lower then normal also. I might actually use some body weight step-ups with a 2:1 ratio for my HIIT in-place of a machine, for a little more quad development.

[Def2urwisdom]

Nice shoulder workout! Nice numbers too! DB upright rows is something I need to start doing to mix it up more. Leg day nice! At first I didn't like leg day but it grew on me. Now i look forward to cause I like dead lifting and leg press lol.

I really like my shoulder days! there usually pretty intense. I love DB upright rows I feel like the ROM is much greater and its a lot easier on the wrist compared to regular rows. I was the same way with leg days. For me it was more about the intensity being a little overwhelming at first. Now that I got through that though I love'em.

[Zangeif Lagasse]

You know it bud. I live for those tough days. Fortunately with all that intense HIIT I do the light jog in the morning isn't very taxing on me. I will be keeping the intensity for my HIIT after lifting lower then normal also. I might actually use some body weight step-ups with a 2:1 ratio for my HIIT in-place of a machine, for a little more quad development.

Yeah, you'll thank yourself for going that route when you take your end comp pictures because smoking your legs in the gym and then blasting them with tons of cardio is going to give you more of the long/lean look as opposed to the holy massive tree trunk legs look.

Glad to see that the nobeta + coffee made your morning cardio more enjoyable.

Keep killing it bruh!

[Def2urwisdom]

Alright here it is.

Same as last weeks legs using Alternating Rest Pause 3/3,2/2,1/1

Pre-Supps: No- Beta 6, Creadyl 1,
Pre-Meal: L. Apple, 1s MGN Whey Iso w/ skim
Post-Meal: Bagel, 2s MGN Whey Iso w/ skim

QUADS
One-Leg Press = 265
S. M. Reverse Lunge = 160 (final set I could do more then 1 so +10lbs Next week)
DB Step-up = 80 (sames as above)
One-Leg Extensions = 90 (killing me)
HAMS
One-Leg Curl = 60 (try to +10 next week)
One-Leg Cable Romanian Deadlift = 100 ( I added this one in today b/c I didn't feel like my hams were getting tore up enough)
CALVES
One-Leg Leg Press Calf Raise = 265
One-Leg Seated Calf Raise = 140 (+10 next week)

With the Increased weight compared to last week it was pretty intense. So I skipped HIIT as I'll be going out to visit some friends who have a big ass trampoline I go crazy on -lol.

I'm getting real close to the right amount of weight to be using for this type of work. I have Three full weeks left on the deadline for my transformation. When Im done I will probably start using Alternating Rest Pause for a 4 to 6 weeks for my upper body also. I really enjoy the intensity of it. For know I'm going to stick to the Heavy/Moderate alternating weeks I've been using.

[Zangeif Lagasse]

Alright here it is.

Same as last weeks legs using Alternating Rest Pause 3/3,2/2,1/1

Pre-Supps: No- Beta 6, Creadyl 1,
Pre-Meal: L. Apple, 1s MGN Whey Iso w/ skim
Post-Meal: Bagel, 2s MGN Whey Iso w/ skim

QUADS
One-Leg Press = 265
S. M. Reverse Lunge = 160 (final set I could do more then 1 so +10lbs Next week)
DB Step-up = 80 (sames as above)
One-Leg Extensions = 90 (killing me)
HAMS
One-Leg Curl = 60 (try to +10 next week)
One-Leg Cable Romanian Deadlift = 100 ( I added this one in today b/c I didn't feel like my hams were getting tore up enough)
CALVES
One-Leg Leg Press Calf Raise = 265
One-Leg Seated Calf Raise = 140 (+10 next week)

With the Increased weight compared to last week it was pretty intense. So I skipped HIIT as I'll be going out to visit some friends who have a big ass trampoline I go crazy on -lol.

I'm getting real close to the right amount of weight to be using for this type of work. I have two more weeks left on the deadline for my transformation. When Im done I will probably start using Alternating Rest Pause for a 4 to 6 weeks for my upper body also. I really enjoy the intensity of it. For know I'm going to stick to the Heavy/Moderate alternating weeks I've been using.

Another solid workout, you prefer the Romanian DLs to SLDLs?

[cw955588]

Awesome workout! I'm a very big fan of one-leg-at-a-time! Gotta keep that symmetry! :)

[Credz]

Great leg workout! Hows the NO Beta treating those legs?

[Def2urwisdom]

Another solid workout, you prefer the Romanian DLs to SLDLs?

I like Romanian DLs they feel like the Hit my Hams a little better with out hiting my lowerback. Never been a fan of SL DLs.

[Def2urwisdom]

Great leg workout! Hows the NO Beta treating those legs?

Its a little harder for me to see the pump it gives me on leg days but the feeling of being pumped is still there as ever. The intesity is still high as hell to.

[dpressma]

Yea, the larger the body part the harder to fill with blood. Oh well, at least you know it's working!

[Zangeif Lagasse]

I like Romanian DLs they feel like the Hit my Hams a little better with out hiting my lowerback. Never been a fan of SL DLs.

That's understandable, I actually learned how to dead from a SLDL approach so I guess that's why I'm fond of it.

[Def2urwisdom]

Taking the day off today. It's hard to do but my legs are wrecked. Good feeling though, my legs don't get sore very often any more. I'll most likely end up doing something, like some body weight stuff. I'll tell you, I can bust my ass all week and one off day still makes me feel lazy.

Low carb'n it again today and tomorrow. I'll get back to fasted cardio and HIIT tomorrow.

[cw955588]

Taking the day off today. It's hard to do but my legs are wrecked. Good feeling though, my legs don't get sore very often any more. I'll most likely end up doing something, like some body weight stuff. I'll tell you, I can bust my ass all week and one off day still makes me feel lazy.

Low carb'n it again today and tomorrow. I'll get back to fasted cardio and HIIT tomorrow.

Enjoy your "day off"... I totally agree with you, my "days off" ends up being the 1 day per week I don't go to the gym but I end up doing something at home... jumping rope, situps, even if it's just Pilates I gotta keep it movin! :)

[Def2urwisdom]

Ended up just going for a long walk with the fam yesterday. It's finally nice weather here in KCMO so we spent a lot of the day outside.

Woke up at 6 this morning to get in some cardio before my wife left for work. No-Beta and Caffeine is really helping with the Morning Cardio. Really gets the Blood flowing. Running on about 5 1/2 hours of sleep right now and feeling pretty good despite. I'm going to get back in the Gym for some HIIT at 3:30 before I'm headed out of town again.

I have to go buy a new wardrobe soon. None of my cloths fit any more and haven't for a long time. I've actually been cutting all my old tees into tank tops for my workouts.

[Def2urwisdom]

Enjoy your "day off"... I totally agree with you, my "days off" ends up being the 1 day per week I don't go to the gym but I end up doing something at home... jumping rope, situps, even if it's just Pilates I gotta keep it movin! :)

Yep, it never fails for me. My wife is to the point that if I do take an entire day off she thinks I most not be feeling good or something.

[Zangeif Lagasse]

Yep, it never fails for me. My wife is to the point that if I do take an entire day off she thinks I most not be feeling good or something.

lol that works...its that double-t induced drive

[Def2urwisdom]

Waiting and waiting on my wife to get home so I can go Hit the gym. Going to hit my Bies real quick today for some extra volume. Wont be working them to hard though, heavy back/bie day on tuesday. Don't want to carry the DB's down stairs so just going to use cables. Got new bars for my DB's yesterday my old ones were getting dangerous.

Superset
Strait bar cable curls 2*10
Cable Hammer curls 2*10
Superset
Incline Cable Curls 2*10
Cable preacher Curls 2*10

Nothing spectacular but I feel like my Bies are lagging behind my Triceps. So I'm going to get in a little extra volume for 3 or 4 weeks to hopefully bring them up to par. I'll put up the weights used tonight, got another busy day. That's why this post looks a little scatter brained.

Just enough NO-Beta and Creadyl at my current Doses to get me to the end of my 10 weeks. Got bored earlier and actually counted how many pills I had left.

[Zangeif Lagasse]

Waiting and waiting on my wife to get home so I can go Hit the gym. Going to hit my Bies real quick today for some extra volume. Wont be working them to hard though, heavy back/bie day on tuesday. Don't want to carry the DB's down stairs so just going to use cables. Got new bars for my DB's yesterday my old ones were getting dangerous.

Superset
Strait bar cable curls 2*10
Cable Hammer curls 2*10
Superset
Incline Cable Curls 2*10
Cable preacher Curls 2*10

Nothing spectacular but I feel like my Bies are lagging behind my Triceps. So I'm going to get in a little extra volume for 3 or 4 weeks to hopefully bring them up to par. I'll put up the weights used tonight, got another busy day. That's why this post looks a little scatter brained.

Just enough NO-Beta and Creadyl at my current Doses to get me to the end of my 10 weeks. Got bored earlier and actually counted how many pills I had left.

lol'd. I've counted out my pills before as well so I know the feeling. If you feel your bis are lagging you might want to try some more concentrated isolation movements or just really blast them when you do heavy rows.

[Def2urwisdom]

lol'd. I've counted out my pills before as well so I know the feeling. If you feel your bis are lagging you might want to try some more concentrated isolation movements or just really blast them when you do heavy rows.

Do you think the extra day might be over doing it. I think I get a lot of Iso moves in now. The Heavy Rows sounds like a good idea.

[Zangeif Lagasse]

Do you think the extra day might be over doing it. I think I get a lot of Iso moves in now. The Heavy Rows sounds like a good idea.

It really depends on your bodies recovery. I could work my arms every other day if I wanted to, but I get the best growth out of training them twice a week.

[Def2urwisdom]

Here's How the day went.

Bies
Superset
Straitbar Cable Curls
1-90*10, 2-80*10
R. Grip Cable Curls w/ chambered bar
1-60*6/50*4, 2-50*10
Superset
One-Arm Incline Cable Curls
1-30*10 ,2-30*10
One-Arm Cable Preacher Curls
1-20*10, 2-30*4/20*6
25 mins HIIT

Played Football for about an hour and half. Felt good to be the strongest player on the field. Couple of the guys asked if I was a bodybuilder, that was a big confidence booster
Diet was pretty high in fats today, lots of grilled meat. I kept my Carb intake under 100g though. Anyways Chest and Tries tomorrow and I can't wait.

[Def2urwisdom]

It really depends on your bodies recovery. I could work my arms every other day if I wanted to, but I get the best growth out of training them twice a week.

I'll go ahead and try working them twice for a bit and see how that goes. Seems I usally recover pretty quick so maybe twice will be best for me. When I first started I was working every body part twice a week. Worked pretty well to get me started. now that I got better technique it might do wonders.

[Zangeif Lagasse]

I'll go ahead and try working them twice for a bit and see how that goes. Seems I usally recover pretty quick so maybe twice will be best for me. When I first started I was working every body part twice a week. Worked pretty well to get me started. now that I got better technique it might do wonders.

Could be a good time.

Solid workout btw and congrats on being the biggest badass on the football field, feels good bruh.

[Def2urwisdom]

Could be a good time.

Solid workout btw and congrats on being the biggest badass on the football field, feels good bruh.

Yea thanks bud. No more fat kid at the back of the pack for me.

[Def2urwisdom]

Woke up got in my fasted cardio with 4 NO-beta and some coffee. No HIIT after lifting today though. I got to the gym a little late so no time.

Pre-Supps - 6 No-Beta, 1 scoop Creadyl
Pre-Meal - L. Apple, 1 scoop whey

CHEST
S.M. Incline Bench Press
160*6
170*6
180*3/160*3
80*25
Bench Press
180*4/170*2
170*5
160*6
80*24
Incline DB Flye
40s*6
40s*6
40s*6
20s*24
Weighted Dips
35*9
35*7
35*6
TRIES
Close Grip DB Press (neutral grip)
45*8
50*6
50*6
20*25
Cable Pressdown w/ Straitbar
90*6
90*5
90*6
40*25
Lying Triceps Extension w/ Chambered bar
90*5
80*6
80*6
40*22

Post-Meal : Bagel, 2s of whey w/ skim

Felt like a killer workout today. Saw some definite strength increases since I stared this 6 week program.

[Zangeif Lagasse]

Bringing out the upper chest more?

Looks like a killer workout and love the burnout sets.

NoBeta definitely helps to pump through those.

[Def2urwisdom]

Bringing out the upper chest more?

Looks like a killer workout and love the burnout sets.

NoBeta definitely helps to pump through those.

Yea, that whole 1st 6 months I started working out I was really focusing on my chest as a whole and my upper pecs fell behind my lower. Those burnout right after heavy are killer man. they'll make you bite through your tongue if your not careful. They really sending my endurance over the top. Not to mention the extra pump from it. It really helps recovery on those heavy days.

[cw955588]

Congrats on the strength increases... and on being the strongest guy at the football game! I would imagine that is one of the best things that can happen to a guy LOL!!! Keep up the great work! :)

[Def2urwisdom]

I missed putting up my back bie day yesterday. Internet was down.

Normal pre and Post supps and meals.

BACK
Deadlift
200*8
200*8
200*8
100*25
Heavy Low Cable Row
140*6
150*6
160*5
70*23
W. Grip Machine Row
180*6
180*6
190*6
90*22
Lat Pulldown
170*6
170*6
180*6
90*25
BIES
Standing DB CUrls
50s*6
45s*6
45s*5
20s*20
Incline DB Curls
40s*6
40s*5
35s*5
15s*25
preacher Curls
80*5
70*6
70*6
30*24
25 min HIIT

[cw955588]

Sick burnout sets! Great work!

[Def2urwisdom]

todays shoulder day

SHOULDERS
S.M. Shoulder Press
130*4/120*2
120*6
120*6
50*21
Upright Row
100*6
110*6
120*5
50*25
Seated Laterial Raise
25s*6
25s*6
25s*6
10*25
Seated bentover Raise
20s*6
20s*6
20s*6
10s*25
TRAPS
200*6
190*6
180*6
90*25
ABS
Decline Leg raise
bw*20
bw*20
Kneeling cable crunch
70*20
70*20
Standing Weighted Oblique Crunch
40*20
40*20
25 Min HIIT

It's been a few hours and my traps are feeling a little tight. Hopefully I didnt mess something up having my heavy trap day so close to my back day.

[Credz]

Nice Back workout! Good big numbers all around! Hows the back feeling?

[Def2urwisdom]

Nice Back workout! Good big numbers all around! Hows the back feeling?

Backs pretty wreaked. Feeling good though.

[Def2urwisdom]

Sick burnout sets! Great work!

I really like them. They're harder then hell to finish sometimes.

[Credz]

Backs pretty wreaked. Feeling good though.

Nice! Got to love that feeling when you know you got a great workout!

[jovinni]

Solid workouts!

[Def2urwisdom]

Leg Day using ARP 3/3,2/2,1/1

Good and Intense again.
Pre-Supps : 6 No-beta, 1s Creadyl
Pre-Meal : L. Apple, 1s Whey w/ Skim

QUADS
One-Leg Press
230lb - Down a little from last week b/c my knee was bugging me today.
S.M. Reverse Lunge
160lb - I'm going to add 10lb next week
DB Step-ups
100 - +10lb next week
One-Leg Extensions
90lb
HAMS
Romanian One-Leg Deadlift
100lb - +10lb next week
One-Leg Leg Curl
60lb
CALVES
One-Leg Leg Press Calf Raise
250lb - +15lb next week
Standing One-Leg Calf Rasie
140lb - +10lb next week

Post-meal : Bagle, 2s of Whey w/ skim

I hit my weight a little low today b/c of my damn knee.
Went and played some B-ball yesterday and think I did something minor. Got say though another feat I pulled off yesterday that left me a little stunned. I have a Friend that has always had an incredible ability to do trick slams, you through the legs with a 360 and crazy stuff like that. Well I've never been able to even touch the rim, Until Yesterday. We decide to all have a dunking contest and with my new found confidence I wasn't about to back down. I was feeling pretty light on my feet so I new I'd at least get the ball to the rim. So I got a good run and jumped and never expected to see the rim within a foot from my face. Needless to say I threw that rock down - LOL. I didn't have the best skill out there but I'll be damned if my jumping ability hasn't doubled in the past 2 months.

[Zangeif Lagasse]

Careful with that knee, you don't want to end up getting knee surgery like me from thinking everything's alright and continuing to eff with it.

Solid workouts none the less, hard work + dedication = success.

[Simpy]

Dang. Your burnouts make me burn to think about.

[Def2urwisdom]

Careful with that knee, you don't want to end up getting knee surgery like me from thinking everything's alright and continuing to eff with it.

Solid workouts none the less, hard work + dedication = success.

Woke up this morning it seems to be alright. bout to go do some cardio, guess illl see how it feels when i start working it. I been told my "pain is weakness attitude" is going to get me in trouble. Fingers cross'd its all good.

[Credz]

Congrats on the confidence! Hoping the knee is ok. Maybe it just needed some rest.

[Def2urwisdom]

Back to it tomorrow. I posted some new pics I took on Saturday and just compared to ones from 8 weeks ago. WOW, What a difference so far. 2 Weeks to go and so much work to do Hard Work + Great nutrition + Creadyl + NO-Beta = RESULTS. I'm loving it.

Went to a Birthday party for my best friends little girl yesterday. My brother in-law said to me "damn i wish I had arms like yours", lol. I love when my hard work gets acknowledged. It's unbelievable by the way, how easy it is know to say no to cake, ice cream, and all that garbage.

Low Carb'd it all weekend. I don't think I'll ever like those days. I order some ZMA and new workout gloves today. Some one stole my old gloves when I left them in the gym the other day. I don't know why they'd ever want them though the havn't been washed in a month.

[Credz]

Nice progress pics man! Looking great. Yeah it's a good feeling saying no to junk. I get crap for it at work when we have cake or some kind of goodies. But it's all worth it in the end!

[jovinni]

Nice progress pics man! Looking great. Yeah it's a good feeling saying no to junk. I get crap for it at work when we have cake or some kind of goodies. But it's all worth it in the end!

I used to get the same kind of thing at work. Everyone's pretty used to me saying no finally but it's still hard sometimes.


You have made intense progress!! Can't wait to see your final pics.

[Def2urwisdom]

I used to get the same kind of thing at work. Everyone's pretty used to me saying no finally but it's still hard sometimes.


You have made intense progress!! Can't wait to see your final pics.

Yea same here, I'm always catching **** for it. Especially when we have get togethers with our friends every week and I bring my own food. The bantering never ends.
There all just jealous of us b/c we look so good - haha-haha.

[cw955588]

Great progress pics! Finish these last 2 weeks strong! Sucks that someone stole your gloves, but LOL that they haven't been washed!!

Nice work resisting sweets... soak up the complements... not the carbs!!!

[Def2urwisdom]

Chest Tri Day.

Fasted cardio when I woke up 4 No-beta and a cup of coffee.

Pre-supps : 1s creadyl, 6 No-beta
Pre-Meal : L. Orange, 1s MGN Whey Iso w/ skim

S.M. Bench Press
140lb x 12
140lb x 12
140lb x 9/130lb x 2
130lb x 7/110lb x 3
Incline DB Press
50s x 12
50s x 11
45s x 12
45s x 11
Weighted Dips w/ DB
25lb x 10
25lb x 9
25lb x 8
One-Arm M. Flye
45lb x 12
45lb x 12
45lb x 12
TRI's
Close Grip DB Press w/ neutral grip
35s x 15
40s x 12
40s x 10
Weighted Bench Dips w/ feet elevated
45lb x 12
45lb x 11
45lb x 11
Single Arm Rope Pressdown
20lb x 10
20lb x 10
20lb x 9
25 Min HIIT

Post-Meal : bagel, 2s MGN Whey Iso w/ skim

[Zangeif Lagasse]

solid chest workout, serious amount of dips going on there.

btw, why use a db on bench dips as opposed to a plate, seems like it'd be easier w/ plates.

[Credz]

Nice Chest and Tri workout man! How were the muscles feeling after that? Love doing dips! Haven't done them in awhile, Should start doing them again.

[Def2urwisdom]

solid chest workout, serious amount of dips going on there.

btw, why use a db on bench dips as opposed to a plate, seems like it'd be easier w/ plates.

Its a equipment prob. The gym I'm stuck using right know doesn't have plates. I prefer a plate but b/c I can put up a little more weight. The only plus side to using DBs for this is I have to focus a little hard on technique. Another month and a half to go till I move and I'll be switching to a great gym.

[Def2urwisdom]

Dips are easily my favorite chest workout. Couldn't tell you why though. Mabey because like Pull-ups I couldn't do One a year ago.

[Zangeif Lagasse]

Its a equipment prob. The gym I'm stuck using right know doesn't have plates. I prefer a plate but b/c I can put up a little more weight. The only plus side to using DBs for this is I have to focus a little hard on technique. Another month and a half to go till I move and I'll be switching to a great gym.

Your workouts are only going to get more epic, looking forward to that.

[Credz]

Dips are easily my favorite chest workout. Couldn't tell you why though. Mabey because like Pull-ups I couldn't do One a year ago.

Haha I agree with you there on pull ups. Once I could do them it was a awesome feeling since I could never do them in High School gym class lol.

[dpressma]

Love pullups!! Can't do dips though. Bum arse shoulders won't allow it... :(

[Zangeif Lagasse]

Love pullups!! Can't do dips though. Bum arse shoulders won't allow it... :(

not even bench dips?

[hollaback10]

Congrats on such an awesome job! keep the good work up!

[Def2urwisdom]

Well 10 weeks is up and i feel really good about my results. Unfortunately I wasn't able to keep up on my log the last couple of weeks as I started a new job. between family, work and gym time. I didn't have a spare moment. Looks like its going to be that way for quite awhile. I'm going to get my review up tonight and be sure to check out my progress pics.

[Def2urwisdom]

Congrats on such an awesome job! keep the good work up!

Thanks bro.

[Credz]

Nice progress man!

[Def2urwisdom]

http://forum.bodybuilding.com/showthread.php?p=484950051#post484950051