BobbyB's 2010 Double-T Transformation

[BoBByBouLders]

Just signed up for this bad boy, goal's simple increase my size while maintaining low body fat. And to win this thing, obviously.

Around 144 lbs right now, I want to get around 160-165 so I got anywhere from 15-20 pounds of muscle to put on!

Been taking creadyl and No-beta for about 3 day's now, I also supplement Cla Tonalin, Sesamin, animal pak and vasolate protein.

The diet: Pretty clean for the most part besides when I need those fast food calories gonna do a 40/40/20 macro while doing a complex zig zag diet for muscle gain.

For some reason I'm unable to upload pictures right off this site so I'll post them on image shack and link them later

[drooks10]

Good luck to you, man! Looking forward to seeing your transformation!

[BoBByBouLders]

thanks mate! good luck to you all.

- Ok Let's start this thing.
Newspaper:
http://img100.imageshack.us/i/paperfront.jpg/
http://img401.imageshack.us/i/newspaperl.jpg/
http://img204.imageshack.us/i/newspaperdate.jpg/
Front :
http://img708.imageshack.us/i/frontrelax.jpg/
Back:
http://img249.imageshack.us/i/backrelax.jpg/
Side:
http://img521.imageshack.us/i/siderelax.jpg/
Abs Flexed:
http://img41.imageshack.us/i/absflex.jpg/
Back Flexed:
http://img155.imageshack.us/i/backflex.jpg/
Legs Flexed:
http://img132.imageshack.us/i/legflex.jpg/
Tricep Flexed:
http://img340.imageshack.us/i/tricepflex.jpg/

Back March 25th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.

Back

Lat Pull-Downs (in front)
70 x 12 (warm up set)
70 x 10 (warm up set)
80 x 6 (warm up set)
105 x 3 (weight acclimation)
115 x 1 (weight acclimation)
135 x 4-6 (muscle-building)

Seated Cable Rows
155x6
155x6

Good Mornings
95x6
95x6

Back Extensions (Own no Hyperextension machine boo)
-----

Today's Diet:

2,232 Calories 40/40/20 C/P/F

215 g Carbohydrates
221 g Protein
46 g Fat

Diet consisted of: Chicken Breasts, Tuna, Egg Whites, Vegetables, Oatmeal, fruit, chili

[BoBByBouLders]

Chest March 26th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Chest

Flat Barbell Bench Press
85 x 12 (Warm-up Set)
85 x 10 (Warm-up Set)
135 x 6 (Warm-up Set)
175 x 3 (Weight Acclimation)
205 x 1 (Weight Acclimation)
225 x 4 (Muscle Building)

Incline Dumbbell Press
40x6
40x6
40x6

Weighted Dips
35x10
35x10

Today's Diet:

3,186 Calories 40/40/20 P/C/F

* 310.5 g Protein
* 309.6 g Carbohydrates
* 73.9 g Fat

Diet consisted of: Chicken Breasts, Tuna, Egg Whites, Vegetables, Oatmeal, fruit & dominoes ^_^

[BoBByBouLders]

Rest Day March 27th 2010

Diet: 2445 cals
40/35/25 Carb - Protein - Fat today

165.4 G carbs
143.3 G protein
44.8 G fat

Rye Bread/2Eggs/3Whites/Cheese/Sausage/Chicken/Tuna/Oj/Budlight - dont hate UFC fights tonight atleast i calculated a 12 pack xD

[BoBByBouLders]

Rest Day March 28th 2010


Ran a mile when I woke up because I loveee morning cardio.

Diet: 2042 cals
40/40/20 Carb - Protein - Fat today

202. G carbs
202. G protein
44.5 G fat

Rye Bread/Egg whites/ Grilled Chicken Sandwiches/ protein shake, chili

[maxrx]

Just signed up for this bad boy, goal's simple increase my size while maintaining low body fat. And to win this thing, obviously.

Around 144 lbs right now, I want to get around 160-165 so I got anywhere from 15-20 pounds of muscle to put on!

Been taking creadyl and No-beta for about 3 day's now, I also supplement Cla Tonalin, Sesamin, animal pak and vasolate protein.

The diet: Pretty clean for the most part besides when I need those fast food calories gonna do a 40/40/20 macro while doing a complex zig zag diet for muscle gain.

For some reason I'm unable to upload pictures right off this site so I'll post them on image shack and link them later

Bro the pictures can be uploaded directly to your BodySpace account. Are you doing the Bodybuilding Contest or transformation? Load the photos up so I can see them. You are in for a ride.

[BoBByBouLders]

Bro the pictures can be uploaded directly to your BodySpace account. Are you doing the Bodybuilding Contest or transformation? Load the photos up so I can see them. You are in for a ride.

transformation

[BoBByBouLders]

Legs March 29th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Legs
Leg Press
70x12 (Warm-up Set)
70x10 (Warm-up Set)
120x6 (Warm-up Set)
160x3 (Weight Acclimation)
185x1 (Weight Acclimation)
200x6 (Muscle Building)
200x6 (Muscle Building)
200x6 (Muscle Building)

Barbell Squats
165x6 (Muscle Building)
165x6 (Muscle Building)


Leg Curls
170x6 (Muscle Building)
185x6 (Muscle Building)


Stiff Leg Dead Lifts
175x6 (Muscle Building)
175x6 (Muscle Building)

Calves
Standing Barbell Calf Raises
105x8 (Muscle Building)
105x8 (Muscle Building)

Seated Calf Raises
170x8 (Muscle Building)
170x8 (Muscle Building)

Today's Diet:

2700 Calories 40/40/20 P/C/F

will update the diet as day goes by**

[Simpy]

I love your journal so far. I'm in. :)

[BoBByBouLders]

I love your journal so far. I'm in. :)

Thx xD

[Lucky_ROA]

IN ! def. feeling your enthusiasm and dedication ! Solid workouts so far !

[BoBByBouLders]

Chest March 31st, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Chest
*Warm-ups Not included*
Incline Barbell Bench Press
155x6
175x6
175x5

Flat Dumbbell Bench Press
40x6
40x6


Decline Barbell Bench Press
135x6 *This exercise was hella sketchy I don't have the proper equipment but I made it work somehow, was risky so I only used 135 but it felt pretty light.*

Abs
Cable Rope Crunches
45x12
55x12
65x12

Incline Crunches (Weighted)
45x10
45x10

Today's Diet:

3000 Calories 40/40/20 P/C/F

-- Will come back and fill this in, also going to have 2 workouts today since chest and abs were suppose to be done later, bout to go carb-load then come back for my second workout

[Simpy]

:eek: Double workout.

Good luck with the second one. The first looks solid.

[BoBByBouLders]

:eek: Double workout.

Good luck with the second one. The first looks solid.

Yeaa I was really dreading the second workout but it wasn't too bad at alll got her donee.

Shoulders & Triceps March 30th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Shoulders
Seated Dumbbell Press
40x6
40x6
40x6

Military Barbell Press
105x5
105x5


Standing Side Lateral Dumbbell Raises
25x6 -- yuppp im weak with this exercise
25x6

Triceps
Lying Tricep Extensions
65x6
65x6
65x6 ( I really don't like this exercise pfff.)

Cable Push-Downs
75x6
85x6
85x6

One Arm Dumbbell Overhead Extensions
25x6
Today's Diet:

3000 Calories 40/40/20 P/C/F
I'm slacking on my meals, maybe i'll edit this later after i hit up this sushi bar

[Simpy]

Great job.

[jordansrt]

Yeaa I was really dreading the second workout but it wasn't too bad at alll got her donee.

Shoulders & Triceps March 30th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Shoulders
Seated Dumbbell Press
40x6
40x6
40x6

Military Barbell Press
105x5
105x5


Standing Side Lateral Dumbbell Raises
25x6 -- yuppp im weak with this exercise
25x6

Triceps
Lying Tricep Extensions
65x6
65x6
65x6 ( I really don't like this exercise pfff.)

Cable Push-Downs
75x6
85x6
85x6

One Arm Dumbbell Overhead Extensions
25x6
Today's Diet:

3000 Calories 40/40/20 P/C/F
I'm slacking on my meals, maybe i'll edit this later after i hit up this sushi bar

How are you liking the products?

[BoBByBouLders]

Was just about to make a little update

Ok so I think it took a couple of days for my body to get use to the products im taking, Creadyl & No-beta but I woke up today and popped 3 No-Betas and had my first serving of creadyl and I can't wait to hit the weights!

Feeling pumped up and I notice when I have the No-Beta in my system my body looks like I already worked out,muscles pumped up all vascular, makes me feel gooood.

Ive also noticed I'm a lot more focused during my workouts and am lifting more then I did back when i was 170 which makes me excited to see how much i can lift once i get to my goal of 160-165

Towards the end of the competition I think i'll increase my dosages, 2 scoops of creadyl per serving and maybe 6 No-Betas...but not till much later, I made the mistake of making my first creadyl drink with 2 scoops and almost yakked lol...its not as bad now though an acquired taste maybe??

Okkk besides all of this I just got a digital scale thats suppose to tell your body fat and all that jazz, i'll update my photos, measurements, and weight tomorrow,
but boy I was an idiot and gave in to like 2 late night BK Cravings and im feeling F A T looks like i've put on some fat as well which is muy mal it just makes me want to cut because i was just starting to see my abs nicely :( but i'll continue with my bulk and keep it CLEAN im gonna be very strict on myself from now on.

[journey2swole]

Was just about to make a little update

Ok so I think it took a couple of days for my body to get use to the products im taking, Creadyl & No-beta but I woke up today and popped 3 No-Betas and had my first serving of creadyl and I can't wait to hit the weights!

Feeling pumped up and I notice when I have the No-Beta in my system my body looks like I already worked out,muscles pumped up all vascular, makes me feel gooood.

Ive also noticed I'm a lot more focused during my workouts and am lifting more then I did back when i was 170 which makes me excited to see how much i can lift once i get to my goal of 160-165

Towards the end of the competition I think i'll increase my dosages, 2 scoops of creadyl per serving and maybe 6 No-Betas...but not till much later, I made the mistake of making my first creadyl drink with 2 scoops and almost yakked lol...its not as bad now though an acquired taste maybe??

Okkk besides all of this I just got a digital scale thats suppose to tell your body fat and all that jazz, i'll update my photos, measurements, and weight tomorrow,
but boy I was an idiot and gave in to like 2 late night BK Cravings and im feeling F A T looks like i've put on some fat as well which is muy mal it just makes me want to cut because i was just starting to see my abs nicely :( but i'll continue with my bulk and keep it CLEAN im gonna be very strict on myself from now on.

Great log and goals bro, good luck on your challenge! I think you will find the stack only improves with time. I loved it from the first day I started using the NO-Beta and CreaDyl and now I do 6 or 7 NO Beta and 1.5 scoops of CreaDyl pre-workout, 3 scoops Glutacene Intra workout. You can hit new PR's everyday and really almost get away without any DOMS.

Let me know if you need any training information. I will be following your log and your progress.

[dpressma]

Was just about to make a little update

Ok so I think it took a couple of days for my body to get use to the products im taking, Creadyl & No-beta but I woke up today and popped 3 No-Betas and had my first serving of creadyl and I can't wait to hit the weights!

Feeling pumped up and I notice when I have the No-Beta in my system my body looks like I already worked out,muscles pumped up all vascular, makes me feel gooood.

Ive also noticed I'm a lot more focused during my workouts and am lifting more then I did back when i was 170 which makes me excited to see how much i can lift once i get to my goal of 160-165

Towards the end of the competition I think i'll increase my dosages, 2 scoops of creadyl per serving and maybe 6 No-Betas...but not till much later, I made the mistake of making my first creadyl drink with 2 scoops and almost yakked lol...its not as bad now though an acquired taste maybe??

Okkk besides all of this I just got a digital scale thats suppose to tell your body fat and all that jazz, i'll update my photos, measurements, and weight tomorrow,
but boy I was an idiot and gave in to like 2 late night BK Cravings and im feeling F A T looks like i've put on some fat as well which is muy mal it just makes me want to cut because i was just starting to see my abs nicely :( but i'll continue with my bulk and keep it CLEAN im gonna be very strict on myself from now on.

Not a fan of creamsicles? :eek: You're crazy brah lol. You're putting up some really nice lifts man good job! I think some shrugs and deads could really help your routine! Traps make EVERYONE look bigger and thicker, and well deadlifts make you a beast :cool: Keep it up. Very impressive.

How's your recovery on these products?

[Zangeif Lagasse]

Great log, subbed.

How's the recovery especially on the double session training day? Also how is the weight gain coming along?

[BoBByBouLders]

Thanks thanks, recovery is so great it didn't even cross my mind, I don't remain sore for more than 2 days usually, i just bought a digital scale which i'll upload all my stats tomorrow but i weighed myself yesterday late in the day it read 150 soo i was pretty scared i was putting on too much fat but we'll see.

[BoBByBouLders]

Back & Traps April 1st, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Back
Barbell Rows
155x6
155x6

"V"-Bar Pull-downs
105x6
115x6 (really coulda gone heavier but was getting a bad pain in my shoulder sooo **** that)


Weighted Pull-Ups
25x6 (Only got 1 leg strap and the 25 is the most weight i can fit on one leg lol)
25x6

Seated Cable Rows
170x6
Traps
Deadlifts
175x6
185x6 *My deadlift str. has increased alot hopefully next back exercise i can put up 200*

Barbell Shrugs
175x6

Today's Diet:

2200 Calories 40/40/20 P/C/F
Egg Whites/Milk/Oats/Chicken Breast/Ground Beef/ Turkey breast/soup & veggies

[Zangeif Lagasse]

Thanks thanks, recovery is so great it didn't even cross my mind, I don't remain sore for more than 2 days usually, i just bought a digital scale which i'll upload all my stats tomorrow but i weighed myself yesterday late in the day it read 150 soo i was pretty scared i was putting on too much fat but we'll see.

I doubt that's the case, probably just a water weight flux throughout the day, always take your bodyweight at a consistent time in the morning wearing pretty much the same thing (or nothing) and after you've used the bathroom.

That's the best way to get accurate body weight results.

[Credz]

Awesome log so far. NO Beta really does work great. I loved it when I used it before.

[cw955588]

Sub'd LMAO @ the sketchy decline barbell bench presses!... Sometimes you gotta do what ya gotta do!!! The first time I tried orange creadyl I hated it, but after I added a little extra water I was good to go!! Good luck reaching that 160!

[ChaseMans]

looking solid man, keep hitting those weights hard and heavy. And by the way how's the double t stack treating you?

[Simpy]

How much glutacene are you taking with each workout?

[jovinni]

Your log is laid out really nice, very easy to follow

You're taking in a lot of product during your workouts, a shake, CreaDyl and Glutacene, how long does it take you to do your workouts?

[Synapsin]

Bobby, few comments: Why are you drinking the vasolate during your work out? It'd be best to leave that for after your work out to help with recovery. And also, what does your weekly routine look like? To me it looks like you're working muscle groups too frequently bro. March 26 was chest, March 30 shoulders/ tris, March 31 chest, you worked the same group 3x in 5 days, that can lead to serious over training bro. Try to spread them out more, recovery is key in weightlifting.

[BoBByBouLders]

Bobby, few comments: Why are you drinking the vasolate during your work out? It'd be best to leave that for after your work out to help with recovery. And also, what does your weekly routine look like? To me it looks like you're working muscle groups too frequently bro. March 26 was chest, March 30 shoulders/ tris, March 31 chest, you worked the same group 3x in 5 days, that can lead to serious over training bro. Try to spread them out more, recovery is key in weightlifting.

Well to be honest my vasolate shake lasts through my workout and I end up drinking most of it about 10 minutes after my workout, Creadyl and glutacene i sip 10 minutes before and drink through the workout and usually also finish it after i wrap my workout up.

As for my program I think it was due to me missing a day so I had to cram 2 workouts in one day, im following MAX-OT's 12 Week workout program to the T. But anyway my body was fully recovered by the time I did my second chest workout anyway so..
Im at the end of week 3 right now: http://www.ast-ss.com/maxot.php

I've only been using one scoop of glutacene, you think I should up it? I was just gonna wait till I order my next batch to increase dosages.

As for my workouts they last about 40 minutes I'll start noting my workout times from now on I guess

[BoBByBouLders]

Okay so I just took my stats off a Health station scale here are the results:

Weight: 145.2
Body Fat: 13
Body Water: 66.4
Muscle Mass: 46.1
BMR: 1664

not too happy with the bf but w.e

[Simpy]

I would recommend upping the glutacene if you're having difficulty recovering. For your size, 2 scoops would be optimal.

[Zangeif Lagasse]

Okay so I just took my stats off a Health station scale here are the results:

Weight: 145.2
Body Fat: 13
Body Water: 66.4
Muscle Mass: 46.1
BMR: 1664

not too happy with the bf but w.e

Those scales are never accurate bf wise, so I wouldn't sweat it.

[Synapsin]

Well to be honest my vasolate shake lasts through my workout and I end up drinking most of it about 10 minutes after my workout, Creadyl and glutacene i sip 10 minutes before and drink through the workout and usually also finish it after i wrap my workout up.

As for my program I think it was due to me missing a day so I had to cram 2 workouts in one day, im following MAX-OT's 12 Week workout program to the T. But anyway my body was fully recovered by the time I did my second chest workout anyway so..
Im at the end of week 3 right now: http://www.ast-ss.com/maxot.php

I've only been using one scoop of glutacene, you think I should up it? I was just gonna wait till I order my next batch to increase dosages.

As for my workouts they last about 40 minutes I'll start noting my workout times from now on I guess

Ah, well I can't imagine how you're able to drink a MRP while you're working out and not be nauseous but to each his own. And you can't always judge recovery by how you feel. If you find you're still keeping up with it after 2 months with no issues in your health, then it might be okay :p and yes, increase the dosage of your Glutacene to 2. 40 mins is fine for a work out, but I tend to go about an hour long. Its generally noted that you want to rest longer between sets for compound lifts when compared to isolation lifts.


Okay so I just took my stats off a Health station scale here are the results:

Weight: 145.2
Body Fat: 13
Body Water: 66.4
Muscle Mass: 46.1
BMR: 1664

not too happy with the bf but w.e

Don't sweat it, the only real way for BF% scaling is a water density test.

[BoBByBouLders]

Ah well thats good to hear about the bodyfat thing, my protein shake vasolate taste soo amazing thats how I don't get nauseous :), half chocolate half vanilla mmmmm

[Greek_Elite]

yea man you dont look 13% at all, especially in your back flexed, most people start seeing better defin ition in abs at around 12% and you got some good cutz so i'd peg ou around 10% maybe

but log looks good and the workouts are lookin intense, keep it up and good luck hitting your goal!

how are the Double T supplements treating you overall?

[BoBByBouLders]

yea man you dont look 13% at all, especially in your back flexed, most people start seeing better defin ition in abs at around 12% and you got some good cutz so i'd peg ou around 10% maybe

but log looks good and the workouts are lookin intense, keep it up and good luck hitting your goal!

how are the Double T supplements treating you overall?

thanks man, I'm loving the supplements I'm actually gonna have to order some more soon esp since im gonna up my dosages

bout to go get my friday workout in! will report back

[EVO-PT]

Nice detailed log mate, glad your enjoying the supps - going to have to give them a crack!

[BoBByBouLders]

Man my abs are so far behind the rest of my body its very annoying

Biceps & Abs April 2nd, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Biceps
Straight Bar Curls
115x6 Personal Record w00t
115x4
115x5

Hammer Curls
40x6
40x6

Cable Curls
85x5 PR* as well, was suppose to use the ez curl bar but i dont have that...
85x5
Abs
Leg Raises
15x12
15x12

Cable Rope Crunches
85x8 * I didn't do anything to warm up my abdominals, do any of you?
75x8

Today's Diet:

3126 Calories 40/40/20 P/C/F
Egg Whites/Milk/Oats/Chicken Breast/Ground Beef/ Turkey breast/Fruit/Chili/Peanutbutter

[EVO-PT]

Mate I have found heavy standing weighted crunchers have really brought my abs up!

Solid workout.

[ChaseMans]

Looking good bro, and also don't get disappointed or put down but the bf numbers. Its good to know them but I always so go by the mirror and from my eyes I can tell you looking pretty damn lean. So keep it up

[Zangeif Lagasse]

Another solid workout, a few suggestions for getting thicker abs.

Weighted Crunches
Russian Twists
Dragon Flags
Floor Wipers
etc.

If you'd like more ideas for heavy weighted core exercises let me know, I hit my abs really heavy twice a week on top of heavy compounds and it's given me a really thick and solid core.

[BoBByBouLders]

Another solid workout, a few suggestions for getting thicker abs.

Weighted Crunches
Russian Twists
Dragon Flags
Floor Wipers
etc.

If you'd like more ideas for heavy weighted core exercises let me know, I hit my abs really heavy twice a week on top of heavy compounds and it's given me a really thick and solid core.

Always love to get feedback and diff types of exercises thanks, my main concern is just I don't wanna hit abs too much so that they just get ripped and don't grow know what I mean? I read somewhere that one of the main things that prevents people from having a visible six-pack is overdoing it with too many ab exercises

[Zangeif Lagasse]

Always love to get feedback and diff types of exercises thanks, my main concern is just I don't wanna hit abs too much so that they just get ripped and don't grow know what I mean? I read somewhere that one of the main things that prevents people from having a visible six-pack is overdoing it with too many ab exercises

Yeah, I feel where you're coming from, that's why I sacrifice volume and only go with heavy weighted exercises rather than doing 1000s of crunches. Each persons body reacts differently, there are some people that train abs everyday, others need to give them time to grow and recover.

Try to stick to ab workouts that incorporate a full range of motion as some exercises just hit the top row or so of abs and those are the easiest to develop.

[cw955588]

Congrats on the PR's! You already look lean so the ab thing is most likely just a matter of making your abdominal muscles bigger... Go as heavy as you can don't worry about how many reps... they should pop for you in no time!

[BoBByBouLders]

Congrats on the PR's! You already look lean so the ab thing is most likely just a matter of making your abdominal muscles bigger... Go as heavy as you can don't worry about how many reps... they should pop for you in no time!

Ty, I guess I'll just keep hitting abs hard on my ab days, there pretty sore this morning so I guess I did a good job last night

Rest Day April 3rd 2010

Diet: 2442 cals
40/40/20 Carb - Protein - Fat today

248.4 G carbs
246.5. G protein
56.4 G fat

Consisting of...

Milk/Redmeat/Turkey Breast/Whole wheat buns/egg whites/ chicken breasts/ brown rice/ grapes/ oatmeal/ almounds

[Synapsin]

Always love to get feedback and diff types of exercises thanks, my main concern is just I don't wanna hit abs too much so that they just get ripped and don't grow know what I mean? I read somewhere that one of the main things that prevents people from having a visible six-pack is overdoing it with too many ab exercises

Abs are just like any other muscle group, so treat them as such. Only train them 2-3x weekly (avoid over training), and it'll go just great, and don't forget its usually being used for other lifts as well as a stabilizing muscle. And don't worry about them being too ripped, it won't look any more ripped if you don't decrease BF%.

[Segansational]

Log looks great man, I see you're using MaxOT. I just started the program myself and am loving it. Good luck on the transformation.

[BoBByBouLders]

Rest Day April 4th 2010

After this week I think I'm gonna decrease the grams of fat im taking in by like half just to be sure, no more tasty 85% lean ground beef burgers!

Diet: 1994 cals
40/40/20 Carb - Protein - Fat today

203 G carbs
202.1 G protein
43.6 G fat

Consisting of...

Milk/Ground Beef/Turkey breast/ Whole wheat buns/ egg whites/ chicken breast/ brown rice/ grapes/ vegetables yadi yadi yada

Hmm I think im gonna be drinking later. should i get all my foods in before i have alcohol enter my system? Even egg whites? i usually have a cup of them before i go to bed

[Synapsin]

Rest Day April 4th 2010

After this week I think I'm gonna decrease the grams of fat im taking in by like half just to be sure, no more tasty 85% lean ground beef burgers!

Diet: 1994 cals
40/40/20 Carb - Protein - Fat today

203 G carbs
202.1 G protein
43.6 G fat

Consisting of...

Milk/Ground Beef/Turkey breast/ Whole wheat buns/ egg whites/ chicken breast/ brown rice/ grapes/ vegetables yadi yadi yada

Hmm I think im gonna be drinking later. should i get all my foods in before i have alcohol enter my system? Even egg whites? i usually have a cup of them before i go to bed

I don't think cutting your fats in half if you're taking only 44g a day is a smart idea bro (although it doesn't work out to 20% of your daily macros? I noticed that the other day as well for your orevious rest day). And yes, you'll want to do that, once you start drinking alcohol, it greatly slows down protein synthesis.

[BoBByBouLders]

I don't think cutting your fats in half if you're taking only 44g a day is a smart idea bro (although it doesn't work out to 20% of your daily macros? I noticed that the other day as well for your orevious rest day). And yes, you'll want to do that, once you start drinking alcohol, it greatly slows down protein synthesis.

yea if i were to do that it would be changing my 40/40/20 to 53/37/10 but that kinda seems like it would be hell soo scratch that

[dpressma]

yea if i were to do that it would be changing my 40/40/20 to 53/37/10 but that kinda seems like it would be hell soo scratch that

Yea definitely stick to the 40,40,20 lol

[Zangeif Lagasse]

yea if i were to do that it would be changing my 40/40/20 to 53/37/10 but that kinda seems like it would be hell soo scratch that

You definitely want to keep carbs up when you're bulking to keep your glycogen stores nice and loaded up for optimal growth.

[Simpy]

I agree, dropping the fat that low will be tough - both physically and mentally.

You mentioned you're upping some of your supplements, but I didn't see what you planned to up - or perhaps I missed it. Could you give me the details?

[journey2swole]

^^^ I agree, share your supplement dosing with us bro.

Workouts looking stellar, congrats on the PR's bro, I know it feels good!

[BoBByBouLders]

I agree, dropping the fat that low will be tough - both physically and mentally.


that makes me want to do it even more lol


You mentioned you're upping some of your supplements, but I didn't see what you planned to up - or perhaps I missed it. Could you give me the details?
Well I already started using 2 scoops of Glutacene like you recommended, i think i will increase the scoops of creadyl to 2 scoops a serving as well, and eventually do you think it would be good to try taking 6 No-Betas at once?

Todays workout...

Legs April 5th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Legs
Leg Press
200x6
200x6
200x6 (uhh my machine only goes to 200 im gonna join a gym soon)

Barbell Squats
175x6 *another pR but this ****s gettin dangerous i need to get a spotter, the maneuvers i end up doing to put the weight down is ridiculous im sure i'll get injured soon enough
175x6


Leg Curls
185x6
185x6


Stiff Leg Dead Lifts
205x6 *pr
205x6

Calves
Standing Barbell Calf Raises
135x8 *pr
135x8

Seated Calf Raises
185x8
185x8

Today's Diet:

2700 Calories 40/40/20 P/C/F
Egg Whites/ Brown Rice/ Protein Shakes/ Chicken Breast/ Turkey Breast/ Fruit cocktail

[Zangeif Lagasse]

you're squatting 175x6 without a rack?

you're crazy bro...I like the dedication, but you're crazy.

[dpressma]

185 leg curls? You're hamstrings must be the size of my dog lol. Nice numbers!

[Simpy]

I take 6 of the NO Betas. I felt like my body needed more. I was using 4 and it just wasn't enough. I went straight up to 6 and it was great for me. If you feel like your current dosage just isn't enough, you can try it.

[journey2swole]

I would definitely give the 6 NO Beta a try. Try taking it on an empty stomach about 20-30 minutes pre-workout. I think you will be impressed. I have taken 7 pre-workout and done a lot of peak contraction work and the pump and vascularity was sick. I love NO-Beta.

I am taking 3 scoops of Glutacene with about 20oz of water and lifting very heavy. It really helps the recovery like nothing I have ever seen before.

Great progress on your last workout bro, keep up the good work and dedication!!

[Synapsin]

you're squatting 175x6 without a rack?

you're crazy bro...I like the dedication, but you're crazy.

Yeah, you need to get a rack of some sort (stable too) or join a gym where you get hurt, because it'll eventually happen at this rate. Good job with the PR though! :)

[BoBByBouLders]

Chest & Abs April 6th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

No-Beta taken in morning and before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Chest
Should i just stop putting PR*s because each workout im lifting more than my last!
*Warm-ups Not included*
Incline Barbell Bench Press
185x6
185x5
185x4

Flat Dumbbell Bench Press
40x6
40x6


Decline Barbell Bench Press
155x6

Abs
Cable Rope Crunches
65x12
75x11
75x10

Incline Crunches (Weighted)
45x10
45x10

Today's Diet:

Its my low cal day on my zig zag diet, hence the calorie deficit

1716 Calories 40/40/20 P/C/F

38.5 G fat
174.2 G Carb
171. G Protein

fruit/chickenbreast/oatmeal/eggwhites/milk/chickpeas!/wholewheatbread/cheeese

[Zangeif Lagasse]

Cheers at hitting new prs with every time you hit the weights, that stack will take you far especially when matched with your consistency with diet and dedication to training.

[cw955588]

That is awesome to be hitting PR's on a low calorie day... great work!

[ChaseMans]

Looking good bro, really awesome that your setting PRs every week. Sounds like your really loving the double T stack :)

[dpressma]

Strength gains on a deficit are nothing to scoff at bro. Keep it up! You and Double-T are doing great things.

[BoBByBouLders]

Thx for the support guys & gals appreciate it! I took 6 NO-Betas instead of taking 3 in the morning and 3 before working out, I like the boost alot better my body was looking really pumped up even before warming up, will stick to 6 pills a pop from now on.

Back & Traps April 7th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Back

Barbell Rows
165x6
165x5

"V"-Bar Pull-downs
115x6
125x4 - shoulder hurts everytime i do this ****ing motion its holding me backk but as long as I don't get a rotators cuff injury i'll be fine


Weighted Pull-Ups
25x6
25x6

Seated Cable Rows
185x6

Traps

Deadlifts
215x6
215x6

Barbell Shrugs
185x6

Today's Diet:

3121 Calories 40/40/20 P/C/F
58.5 G Fat
255.1 G Carbs
254 G Protein
tilapia,crab,egg whites,noodles,shrimp,veggies,budweiserselect o_o 99 calories!

[Zangeif Lagasse]

great workout and lulz @ Budweiser select

good times.

[cw955588]

Great workout and PLEASE be careful with that shoulder! Injuries are counterproductive LOL!

[journey2swole]

Awesome work on hitting those PR's bro, your looking good here. Glad you agreed with the beneficial impact of taking the 6 NO-Beta pre-workout. I got close to running out one time during my contest and so ordered the 360 count bottle on my next order to ensure I don't run out.

With your use of Glutacene, how do you feel it is impacting your recovery and your performance?

[BoBByBouLders]

Awesome work on hitting those PR's bro, your looking good here. Glad you agreed with the beneficial impact of taking the 6 NO-Beta pre-workout. I got close to running out one time during my contest and so ordered the 360 count bottle on my next order to ensure I don't run out.

With your use of Glutacene, how do you feel it is impacting your recovery and your performance?

Ahh just ordered another batch of supplements not trying to run out :)

Glutacene is awesome, combined with proper rest i always feel close to 100% the next day, of course I still get sore but my muscles feel greaat

[Zangeif Lagasse]

Ahh just ordered another batch of supplements not trying to run out :)

Glutacene is awesome, combined with proper rest i always feel close to 100% the next day, of course I still get sore but my muscles feel greaat

That's great to hear, I don't know where I'd be without proper recovery, have been training 7 days a week for as long as I can remember lol.

[dpressma]

If you're muscles are sore with proper diet, rest, and supplementation, just imagine how they'd feel without it!

[journey2swole]

Ahh just ordered another batch of supplements not trying to run out :)

Glutacene is awesome, combined with proper rest i always feel close to 100% the next day, of course I still get sore but my muscles feel greaat

That is good to hear, I hear a lot of people talk about how great the glutacene is and that is definitely a benefit. But, for me the real factor is how it impacts my workouts, gives me the increased strength to hit new PR's on a regular basis and still walk out to my car un-assisted and return the next day.

Keep up the great work, it only keeps getting better and better and with new products around the corner like Betacene and NitroMine you will quickly become addicted.

[EVO-PT]

Thx for the support guys & gals appreciate it! I took 6 NO-Betas instead of taking 3 in the morning and 3 before working out, I like the boost alot better my body was looking really pumped up even before warming up, will stick to 6 pills a pop from now on.

Back & Traps April 7th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Back

Barbell Rows
165x6
165x5

"V"-Bar Pull-downs
115x6
125x4 - shoulder hurts everytime i do this ****ing motion its holding me backk but as long as I don't get a rotators cuff injury i'll be fine


Weighted Pull-Ups
25x6
25x6

Seated Cable Rows
185x6

Traps

Deadlifts
215x6
215x6

Barbell Shrugs
185x6

Today's Diet:

3121 Calories 40/40/20 P/C/F
58.5 G Fat
255.1 G Carbs
254 G Protein
tilapia,crab,egg whites,noodles,shrimp,veggies,budweiserselect o_o 99 calories!

Solid workout/diet mate.

Good work.

[THEMANBEAST]

How's the protein shake during your workout? No stomach issues with it?

[BoBByBouLders]

How's the protein shake during your workout? No stomach issues with it?

Not the slightest, I don't go crazy and chug the whole shake i sip it, by the time my workouts over I have like half a serving left and just chug it afterwords

ohh man energy levels off the charts today, its gonna be a good workout!

[cw955588]

Not the slightest, I don't go crazy and chug the whole shake i sip it, by the time my workouts over I have like half a serving left and just chug it afterwords

ohh man energy levels off the charts today, its gonna be a good workout!

Psyched to see what you put up today! Isn't it sick how different taking 6 NoBeta is compared to taking only 3 at a time? When I upped it to 6 things got ridiculous in the gym!

[EVO-PT]

Not the slightest, I don't go crazy and chug the whole shake i sip it, by the time my workouts over I have like half a serving left and just chug it afterwords

ohh man energy levels off the charts today, its gonna be a good workout!

I like sipping a protein shake during my workout and then again about 20 mins after.

As cw955588 said looking forward to seeing the workout!

[dpressma]

In for the update!

[BoBByBouLders]

Shoulders & Triceps April 8th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Shoulders
Seated Dumbbell Press
40x6
40x6
40x6

Military Barbell Press
110x6
110x5


Standing Side Lateral Dumbbell Raises
25x6
25x6

Triceps
Lying Tricep Extensions
75x6
75x6
75x6 this exercise is starting to grow on me :)

Cable Push-Downs
85x6
85x6
85x6

One Arm Dumbbell Overhead Extensions
25x6 tried for a 30lb dumbbell but my arm just wasn't budging by the end of this workout lol
Today's Diet:

2216 Calories 40/40/20 P/C/F
219.1 G Protein
219.1 G Carb
50.5 G Fat

Ok so yeah thought I was gonna be putting up a little more weight then I actually did this time but pretty sure my forms solid so I'll take it.

[Synapsin]

Your last two work outs were great, glad to see the supplements are helping. For the back work out, try replacing the v pull downs with t-bar rows, don't do an exercise if it chronically injures you/ you fear injury.

[Zangeif Lagasse]

As long as you keep working with good form the numbers will keep going up, a solid workout none the less.

[cw955588]

You're up in weight a bit since the last shoulders and triceps workout... looks good to me! :)

[dpressma]

How do you mix drinking the Glutacene and the vasolate? You carrying around 2 bottles?

[Synapsin]

How do you mix drinking the Glutacene and the vasolate? You carrying around 2 bottles?

Yeah hes definitely doing that otherwise...oh god haha.

[BoBByBouLders]

Yeah hes definitely doing that otherwise...oh god haha.

lol 3 containers 1 glutacene 1 creadyl 1 vasolate

[Zangeif Lagasse]

lol 3 containers 1 glutacene 1 creadyl 1 vasolate

lol you stylin with your shaker cups.

[dpressma]

lol 3 containers 1 glutacene 1 creadyl 1 vasolate

:eek: My stomach is in a knot just thinking about that combo

[journey2swole]

Your shoulder routine looks good. Your nutritional profile looks pretty solid as well. Your up 1.2 lbs and that is a great step toward your goal. Just keep the focus and packing on muscle.

[BoBByBouLders]

lol you stylin with your shaker cups.

hahah hardly i walk around with 3 wonton soup containers, the ones u get from chinese food delivery

[Zangeif Lagasse]

hahah hardly i walk around with 3 wonton soup containers, the ones u get from chinese food delivery

Lmao, that's a pretty funny image.

I have 4 of the metal bb.com carabeener (sp?) things so I can always style with my pre/intra/post and water.

But I tend to forget them and run to the water fountain between sets because I'm a big oaf.

[dpressma]

lmao I can just imagine the looks you get from some people. Perhaps invest in a cuple shakers? Maybe even one nof those helmets with the straws attached? Glutacene in one side, creadyl in the other :D

[Zangeif Lagasse]

lmao I can just imagine the looks you get from some people. Perhaps invest in a cuple shakers? Maybe even one nof those helmets with the straws attached? Glutacene in one side, creadyl in the other :D

lmao, that'd be an epic helmet.

[Simpy]

lol 3 containers 1 glutacene 1 creadyl 1 vasolate

lol. How in the world do you manage all that? I would have to juggle that with my journal, my pencil, my gloves, etc. :p

[BoBByBouLders]

lol i make it work somehow, i worked out earlier today pretty much only had egg whites and a glass of oj in my stomach, besides the No-Betas...not sure if it was a good idea to workout on such low calories but i felt like gettin it in early.

Biceps & Abs April 9th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Biceps
Straight Bar Curls
115x6
115x5
115x5

Hammer Curls
40x6
40x6

Cable Curls
95x4
85x6
Abs
Leg Raises
15x12
15x12

*seems like my abs/cores getting stronger, next week hopefully I can use a 25 lb dumbbell*

Cable Rope Crunches
75x10
75x10

Today's Diet:

3000 Calories 40/40/20 P/C/F
Protein 319
Carbs 322.5
Fat 72.5

[Zangeif Lagasse]

Those arms are going to grow exponentially if you keep hitting them hard like that and having your higher end calorie zig zag days paired up with them.

Keep it up!

[cw955588]

lmao I can just imagine the looks you get from some people. Perhaps invest in a cuple shakers? Maybe even one nof those helmets with the straws attached? Glutacene in one side, creadyl in the other :D

That helmet sounds like something you would see at a Broscience fair :)

Another great workout, looks like you're getting stronger very quickly! Glad to hear the abs are feeling stronger I know you were having some trouble there... are you seeing a difference yet?

[EVO-PT]

lol i make it work somehow, i worked out earlier today pretty much only had egg whites and a glass of oj in my stomach, besides the No-Betas...not sure if it was a good idea to workout on such low calories but i felt like gettin it in early.

Biceps & Abs April 9th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Biceps
Straight Bar Curls
115x6
115x5
115x5

Hammer Curls
40x6
40x6

Cable Curls
95x4
85x6
Abs
Leg Raises
15x12
15x12

*seems like my abs/cores getting stronger, next week hopefully I can use a 25 lb dumbbell*

Cable Rope Crunches
75x10
75x10

Today's Diet:

3000 Calories 40/40/20 P/C/F
Protein 319
Carbs 322.5
Fat 72.5

Still a strong workout mate even though you didn't have much food - great work - love the focus.

[BoBByBouLders]

That helmet sounds like something you would see at a Broscience fair :)

Another great workout, looks like you're getting stronger very quickly! Glad to hear the abs are feeling stronger I know you were having some trouble there... are you seeing a difference yet?

well earlier i had my boy working out with me, he works out when he has time every now and again, he had some compliments on my abs since last week so i guess there gettin there, as for me i see myself in the mirror everyday so until its a real significant gain i guess "I" won't notice it that much, but patience & perseverance is key for me right now

[dpressma]

well earlier i had my boy working out with me, he works out when he has time every now and again, he had some compliments on my abs since last week so i guess there gettin there, as for me i see myself in the mirror everyday so until its a real significant gain i guess "I" won't notice it that much, but patience & perseverance is key for me right now

100% right. You're always the llast to notice and accept change in yourself. It sucks, but it personally makes me work harder to make sure I see my results. It's a love/hate thing. Nice workout man :)

[BoBByBouLders]

Rest Day April 10th 2010

Diet: 2447 calories
40/40/20

246 G carbs
242 G protein
53.5 G fat

[journey2swole]

well earlier i had my boy working out with me, he works out when he has time every now and again, he had some compliments on my abs since last week so i guess there gettin there, as for me i see myself in the mirror everyday so until its a real significant gain i guess "I" won't notice it that much, but patience & perseverance is key for me right now

I found that taking regular progress pics even if you don't share them with anyone other than yourself will really let you see the changes you have made. I have the same problem, I don't see change in myself and get discouraged. The pics really helped keep me focused during my challenge.

[Synapsin]

I found that taking regular progress pics even if you don't share them with anyone other than yourself will really let you see the changes you have made. I have the same problem, I don't see change in myself and get discouraged. The pics really helped keep me focused during my challenge.

Yes yes yes! That's one thing people really neglect. They worry too much about the scale and nothing else. Its amazing when you look back and notice you're at about the same weight but look so much better than before :)

[Credz]

Nice workouts! Your diet looks great, liking how you fluctuate the calories. I should start doing that and see how my progress goes.

[cw955588]

I found that taking regular progress pics even if you don't share them with anyone other than yourself will really let you see the changes you have made. I have the same problem, I don't see change in myself and get discouraged. The pics really helped keep me focused during my challenge.

Very good advice! Even if you don't post them, just having them for your own personal reference can be really helpful!

[Segansational]

100% right. You're always the llast to notice and accept change in yourself. It sucks, but it personally makes me work harder to make sure I see my results. It's a love/hate thing. Nice workout man :)

Absolutely. I never notice any of the changes I make, but that's because I look at myself differently than everyone else does. Others around you will notice though and when you get that feedback, you know you're doing something right.

[BoBByBouLders]

yeah im gonna get on that, just need to get a decent camera my phone's camera quality blows

Rest Day April 11th 2010

Diet: 2106 calories
40/40/21

209 G carbs
209.4 G protein
48.5 G fat

[Zangeif Lagasse]

yeah im gonna get on that, just need to get a decent camera my phone's camera quality blows

Rest Day April 11th 2010

Diet: 2106 calories
40/40/21

209 G carbs
209.4 G protein
48.5 G fat

Solid consistency with the diet, I'm sure you're going to beast it in the gym now that you're well rested and well fed.

[Simpy]

well earlier i had my boy working out with me, he works out when he has time every now and again, he had some compliments on my abs since last week so i guess there gettin there, as for me i see myself in the mirror everyday so until its a real significant gain i guess "I" won't notice it that much, but patience & perseverance is key for me right now


I found that taking regular progress pics even if you don't share them with anyone other than yourself will really let you see the changes you have made. I have the same problem, I don't see change in myself and get discouraged. The pics really helped keep me focused during my challenge.

I was just going to say this. Pictures are the absolute best way to monitor your progress.

[journey2swole]

I always love my off training days but by the time they are done I am ready to hit the gym again. I always feel like my day is not complete without the daily workout. Good Luck at the gym today!!

[BoBByBouLders]

Back & Biceps April 12th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Back
Lat Pull-Downs
125x6
125x6

V-Bar Pull-downs
125x6
125x6

Barbell Rows
165x6
165x6
Biceps
Alternating Dumbbell Curls
40x6
40x6

Straight Bar Curls
130x4 *hahaha me and my buddy are terrible at math, I thought I was doing 120 at first, it seemed extremely hard...but im glad i was able to do it lol, all in the mind!*
120x6

Today's Diet:

Todays diet sucked because I woke up late and had to get out and go to school, only got a protein shake in my, my animal pak, creadyl and glutacene, right now im about to eat w/e i can, I'll probably end up making this my lowest calorie day and just switch it around with Tuesdays 1700 calorie day

----yup heres the diet

36/34/30 - i know i go with 40/40/20 most the time but, just cant deal with it its toooo late lol besides ima be burning fat so i have no worries about where the calories are comming from
1698 calories
56.2 Fat
145.6 carbs
150.6 protein

[Zangeif Lagasse]

Nut butter always helps with calorie density.

Solid workout regardless.

[jovinni]

I don't think I noticed in the journal, are you looking to eventually compete or just adding size out of desire? You're looking great, just wondering what your long term goals are, if you have any set.

[journey2swole]

Nice workout bro, can't wait to see your next weigh-in. Still might have to up your calories and add in some LISS cardio to really put on the muscle and and cut body fat.

[Simpy]

Nut butter always helps with calorie density.

Solid workout regardless.

Great suggestion. Also, avacados, if you can stomach them.

[jovinni]

Great suggestion. Also, avacados, if you can stomach them.

I can eat avocado, I just need to not 'know' that I'm eating it. If it's mixed in with something then I'm good, but I can't just purposely eat it. I think it's the texture that weirds me out.

[Zangeif Lagasse]

Great suggestion. Also, avacados, if you can stomach them.

Avocados are so win, spread it over some toasted Ezekiel bread ftmfw!

[Synapsin]

Good work out but IMO, you should have more sets. Try to have at least 3 and no more than 5 working sets (excludes warm ups of course).

[BoBByBouLders]

avacados are tasty especially with italian dressing lol, not gonna mess around with the sets im doing everything im told from the MAX-OT outline, the intensity is increasing with decreased sets, im seeing great gains working out this way, ive never trained in this manner and its great-- late leg workout comming up!

[journey2swole]

avacados are tasty especially with italian dressing lol, not gonna mess around with the sets im doing everything im told from the MAX-OT outline, the intensity is increasing with decreased sets, im seeing great gains working out this way, ive never trained in this manner and its great-- late leg workout comming up!

You have stated the obvious here, *im seeing great gains working out this way* You have to take what is working for you and go with it. My routine works great for me but may not do anything for you. Stick with what is working and let us know how the leg workout is going!

[jovinni]

^^^^ exactly, I have messed up my progress by changing things that didn't need to be changed. I used to have doubts on my ability and would be swayed by someone else's progress. I have finally stopped doing that and learned to listen to my body.

[BoBByBouLders]

>:]
Legs April 13th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Legs
*Warmups Not Included*
Squats
185x6
195x6
205x6

Leg Press
200x6


Stiff Leg Deadlifts
215x6
225x6


Leg Curls
185x6 (Coulda done 200, I'll get em next time)

Calves
Standing Barbell Calf Raises
165x8
165x8

Seated Calf Raises
200x8

Today's Diet:

2012 Calories 40/40/20 P/C/F
44 G Fat
197 G Carb
195 G Protein

[BoBByBouLders]

I don't think I noticed in the journal, are you looking to eventually compete or just adding size out of desire? You're looking great, just wondering what your long term goals are, if you have any set.

never had the intention of competing, i just want to improve my body

[Synapsin]

Good leg work out, and I agree, if its working for you, stick with the set amount I guess, I just wanted to give some friendly advice.

[EVO-PT]

>:]
Legs April 13th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak, and supplemented CLA tonalin & Sesamin pills with meals highest in fat.
Legs
*Warmups Not Included*
Squats
185x6
195x6
205x6

Leg Press
200x6


Stiff Leg Deadlifts
215x6
225x6


Leg Curls
185x6 (Coulda done 200, I'll get em next time)

Calves
Standing Barbell Calf Raises
165x8
165x8

Seated Calf Raises
200x8

Today's Diet:

2012 Calories 40/40/20 P/C/F
44 G Fat
197 G Carb
195 G Protein

Solid looking workout mate!

[Zangeif Lagasse]

You're still squatting w/o a rack?

Another great workout and I agree whole heartedly that once you pick a program you should see it through for optimal results.

[BoBByBouLders]

You're still squatting w/o a rack?

Another great workout and I agree whole heartedly that once you pick a program you should see it through for optimal results.

forgot to mention, im using an old bench press rack on its highest bar setting as a squat rack now, it worked out pretty well

[Simpy]

Do you have to bend over to get the bar on your shoulders using the bench?

[Synapsin]

Still not very safe Bobby, especially if you have to dump the weights if you fail.

[journey2swole]

Good leg work out, and I agree, if its working for you, stick with the set amount I guess, I just wanted to give some friendly advice.

I would agree with your advice on this, for me 4 working sets is where I reach my optimal gains. I think your advice was solid and on track. But, if bobbyb has a regiment that is working for him then he needs to stick with it.

Don't hesitate to throw the advice out there, it is all apprecaited.


Still not very safe Bobby, especially if you have to dump the weights if you fail.

I agree here - Do you feel what you are doing is a safe practice? If you feel the safety is in check then by all means continue but don't let some short gains potentially ruin your knees or back for a lifetime.

[Zangeif Lagasse]

Perhaps look into picking up a rack via craigslist or something, would be a solid investment especially as your squat numbers go up it's only going to get more dangerous without a rack.

[BoBByBouLders]

aww you guys really do care! lol jk jk i think i should be good, i wasn't in any clear danger last night i'll show u a picture of what it looks like today i'll also put some progress pics up, ummm yupp will report back chest and abs, flat bench press is my jam! goin heavy today

btw i think i'll reduce my serving of the creadyl back to 1 scoop twice a day, 2 scoops does something to my head and gets me real nauseous yucky yuckyy

**ok scratch the progress pics, but i still will show you the squat rack thing, it might actually be a squat rack, i mean its the bench press thing just reversed

[BoBByBouLders]

Chest & Abs April 14th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Chest
*Warmups Not Included*
Flat Barbell Bench Press
225x5
225x4
215x5

Incline Dumbbell Bench Press
40x6
40x6


Weighted Dips
35x6

Abs
Cable Rope Crunches
75x12
75x12

Incline Crunches
45x10
45x10

Today's Diet:

A work in progress, will update later

[cw955588]

Nice Bench numbers, and like the weighted dips too!

[BoBByBouLders]

heres my squatrack

[EVO-PT]

heres my squatrack

Woo that looks like abit of trouble to unrack-rerack

[jovinni]

Yikes, I think I just slipped a disk looking at that. Just be careful man....

[Simpy]

The re-wracking is what concerns me. Going in backwards with no mirror to guide you. Yikes.

[Segansational]

I'm impressed you have enough weights at home to do MaxOT. I'm loving it so far. MaxOT + Creadyl = huge gains.

[journey2swole]

I would definitely be leary of squating very much weight with your setup, just be careful!

Nice bench work, looks pretty impressive bro.

[Zangeif Lagasse]

I would be genuinely fearful of using a setup like that with anything over 315lbs...what if the weight slips?

[BoBByBouLders]

i'll be good as long as i have a spotter to be there, i think, but on to the next workout...
Shoulders & Traps April 15th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Shoulders
*Warmups Not Included*
Military Barbell Press (in front)
120x6
120x5

Seated Dumbbell Press
40x6
40x6


Standing Side Lateral Dumbbell Raises
25x8
25x6

Traps
Deadlifts
235x6
235x6

Barbell Shrugs
195x6
195x6

Today's Diet:
2206 Calories
49.7 G Fat
216.1 G Carbs
217.6 G Protein

[Zangeif Lagasse]

Solid shoulder work.

lol'd @ .1 carbs you measuring it out exactly? If not, itt: you can just round it off ;).

[BoBByBouLders]

Solid shoulder work.

lol'd @ .1 carbs you measuring it out exactly? If not, itt: you can just round it off ;).

haha i just copy the end results i get off fitday.com, im not thaaat anal

[Zangeif Lagasse]

lmao, that works.

[EVO-PT]

i'll be good as long as i have a spotter to be there, i think, but on to the next workout...
Shoulders & Traps April 15th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Shoulders
*Warmups Not Included*
Military Barbell Press (in front)
120x6
120x5

Seated Dumbbell Press
40x6
40x6


Standing Side Lateral Dumbbell Raises
25x8
25x6

Traps
Deadlifts
235x6
235x6

Barbell Shrugs
195x6
195x6

Today's Diet:
2206 Calories
49.7 G Fat
216.1 G Carbs
217.6 G Protein

Good numbers/solid workout

[Synapsin]

Nice work out, your lateral numbers are pretty good. If I were you, I'd add someone small in like face pulls, I absolutely love them and I feel they make a difference. Any issues with the supplements lately?

[BoBByBouLders]

Nice work out, your lateral numbers are pretty good. If I were you, I'd add someone small in like face pulls, I absolutely love them and I feel they make a difference. Any issues with the supplements lately?

I'll try that sometime, as for the supplements the only thing that gets to me is the creadyl I think i just drank it too fast, I drink half during half after the workout now with 2 scoops, only 1 serving a day though.

[BoBByBouLders]

I took some progress pics but I don't like how they turned out soo I probably won't post them ^_-, but heres my workout today...

Triceps, Forearms, and Abs April 16th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Triceps
*Warmups Not Included*
Cable Push-downs
95x6
95x6

Lying Tricep Extensions
95x4 *Dunno what happened first set but i came back stronger on the second*
95x6


One Arm Dumbbell Overhead Extensions
30x5

Forearms
Barbell Wrist Curls
55x10
65x10 *Could have went heavier but I don't wanna injure my wrist*

Dumbbell Wrist Curls
30x10

Abs
Leg Raises (with added weight)
25x15!
25x12


Cable Rope Crunches
75x10
75x10

Today's Diet:
3200 Calories
**I'll Update this later**

[Synapsin]

I'll try that sometime, as for the supplements the only thing that gets to me is the creadyl I think i just drank it too fast, I drink half during half after the workout now with 2 scoops, only 1 serving a day though.

Try cutting Creadyl out from intra workout, and just take it either pre workout, or in the am and pre workout like you're doing now minus intra of course.

[BoBByBouLders]

Decided to upload some of the pics I took for the simple fact I most likely won't do any progress pics for another couple of weeks but here they are

[Synapsin]

These are the ones that you thought turned out horribly?! You look great man!

[cw955588]

You look great your abs are really starting to separate and pop... keep up the good work! Remind me again how long you have left in the contest?

[Synapsin]

I think it ends May 10th.

[BoBByBouLders]

hmm thx but isn't the contest 16 weeks? Im on week 4 i should have 12 to go, so sometime in July right?

[Greek_Elite]

I think it ends May 10th.


hmm thx but isn't the contest 16 weeks? Im on week 4 i should have 12 to go, so sometime in July right?


from the DT contest page:

The last entry date shall be August 10th, 2010 at 11:59:59 PM “PACIFIC STANDARD TIME” and contest shall conclude on November 30th, 2010.

So basically you can register and start anytime before the date above to finish by the 2nd date above.. its kind of a like a 'rolling' application

BTW log is looking good and definitely seeing a lot of progress.. Keep it up!

[cw955588]

hmm thx but isn't the contest 16 weeks? Im on week 4 i should have 12 to go, so sometime in July right?

That sounds about right.

[journey2swole]

I'll try that sometime, as for the supplements the only thing that gets to me is the creadyl I think i just drank it too fast, I drink half during half after the workout now with 2 scoops, only 1 serving a day though.

Try taking the CreaDyl either pre-workout if you are doing an Intra-workout recovery agent such as Glutacene or in lieu of glutacene which I highly recommend and could not imagine hitting the iron without, take your CreaDyl intra-workout and sip on it throughout your routines. CreaDyl does offer some recovery properties so it will help to take it in this manner.


hmm thx but isn't the contest 16 weeks? Im on week 4 i should have 12 to go, so sometime in July right?

Yes, you are 100% correct and the contest page you referenced is the place to find the information. The 2009 contest ran for 10 weeks, however there have been many great changes to the 2010 contest including various categories for competition and it is now a full 16 weeks which is great.

The date you uploaded your pictures is your official start date. Your completion date is 16 weeks or 112 full days from that date.

Keep up the great workouts and post any questions you have or feel free to PM any of the Double-T reps with any questions you have.

[BoBByBouLders]

Try taking the CreaDyl either pre-workout if you are doing an Intra-workout recovery agent such as Glutacene or in lieu of glutacene which I highly recommend and could not imagine hitting the iron without, take your CreaDyl intra-workout and sip on it throughout your routines. CreaDyl does offer some recovery properties so it will help to take it in this manner.



Yes, you are 100% correct and the contest page you referenced is the place to find the information. The 2009 contest ran for 10 weeks, however there have been many great changes to the 2010 contest including various categories for competition and it is now a full 16 weeks which is great.

The date you uploaded your pictures is your official start date. Your completion date is 16 weeks or 112 full days from that date.

Keep up the great workouts and post any questions you have or feel free to PM any of the Double-T reps with any questions you have.

K cool thanks, I won't hesitate to PM you with questions if I have any 8)

[BoBByBouLders]

woow just thought i should let you guys know strawberry glutacene taste amaaazing i could drink this stuff with dinner i tell you, just tried it from my new shipment i got and i love it

[Zangeif Lagasse]

woow just thought i should let you guys know strawberry glutacene taste amaaazing i could drink this stuff with dinner i tell you, just tried it from my new shipment i got and i love it

Glutacene is pretty damn wonderful in every flavor, it really is one of those products that you can't go wrong with no matter which flavor you pick.

[BoBByBouLders]

forgot about my restdays...

Rest Day April 17th, 2010

Diet: 2500 calories
40/40/20

Rest Day April 18th, 2010

Diet: 2000 calories
40/40/20

[Synapsin]

woow just thought i should let you guys know strawberry glutacene taste amaaazing i could drink this stuff with dinner i tell you, just tried it from my new shipment i got and i love it

Glad you liked it :)

[BoBByBouLders]

got a late one in tonight...
Back, Biceps, and Forearms April 19th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Back
*Warmups Not Included*
Lat Pull-downs
140x6
140x6

"V"-Bar Pull-downs
140x6
140x6


Dumbbell Rows
40x6
40x6

Biceps
Alternating Dumbbell Curls
40x6
40x6

Straight Bar Curls
125x6
125x4

Forearms

Barbell Wrist Curls
75x10


Dumbbell Wrist Curls
40x10

Today's Diet:
38/38/24
2702 Cals
72.3 G Fat
262.5 G Carbs
258. G Protein

[dpressma]

Hey nice workout. Just curious, is there any specific reason you're keeping everything in the 6 rep range?

[BoBByBouLders]

Hey nice workout. Just curious, is there any specific reason you're keeping everything in the 6 rep range?

just following the max-ot program im on week 6, might as well complete the 12 weeks, in it he discusses how the MAX-OT program is all about maximum overload on the muscle, maximum intensity in reps for 4-6 for muscle building, everything seems to be working well I'm really happy with the gains I've been able to make in these past 5 weeks and can't wait too see what I'm lifting towards the end.

He gets really into it, too much info to write down, if you wanna read more into it at all here's the link, you just make an account then your in. ( http://www.ast-ss.com/maxot.php )


Rest Day April 20th, 2010

Diet: 1700 Calories Wooo low cal day prepare for grumpiness lol

40/40/20

37.7 G Fat
168.5 G Carbs
166 G Protein

[Simpy]

Wow. A thousand calorie drop is tough to get through. Glad I'm not there to witness it. ;)

[Zangeif Lagasse]

Great back workout and hope the low cal day isn't to bad on you today.

Keep pummeling!

[BoBByBouLders]

K so instead of taking a rest day today, I took a consecutive one yesterday so i'm gonna get my workout that should have been done last night now. Didn't feel well last night wasn't able to lift heavy so I decided to just rest, and for some reason I'm up bright and early so to the gym's where im headed now it's Chest shoulders & Triceps today hopefully I can get decent numbers

[BoBByBouLders]

Rest Day April 21th, 2010

Diet: Was all messed up yesterday, bad bobby bad!

Today's a new day though and my shoulders and triceps felt pretty strong today
Chest, Shoulders and Triceps April 22nd, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Chest
*Warmups Not Included*
Flat Barbell Bench Press
225x6
225x4
225x4

Incline Dumbbell Bench Press
40x6
40x6


Dips
35x6

Shoulders
Military Barbell Press (in front)
125x5
125x5

Standing Side Lateral Dumbbell Raises
25x8
25x8

Triceps

Lying Tricep Extensions
105x5
105x4


Cable Push-downs
105x6
105x6

Today's Diet:
2200 Calories 40/40/20
.G Fat
.G Carbs
.G Protein

[Credz]

Good workouts man! How has the strength been since the calorie drop?

[journey2swole]

Good to see you are staying consistent and committed to your workout routine and nutrition plan. I do have some questions regarding your goals vs your nutrition plan.

Your wanting to add another 16 lbs of Lean body mass as a part of this challenge.

According to calculations for your age/height/weight and workout intensity your maintenance caloric intake should be 2317 kcals daily.

To add lean muscle mass and keep from adding any body fat you would want to eat a clean diet and add 500-700 kcals to your daily intake, specifically from carb sources like oatmeal, sweet potato, brown rice and whole grain breads. (Low glycemic index foods) Keeping your carb intake during your early morning and afternoon meals and increasing your protein levels as the day gets later. you will change your carb intake to fibrous vegetable sources later in the day. You would want to eat 6-7 meals a day to keep your metabolism high.

You would also want to reduce your caloric intake on your non-workout days by 500 calories to keep your body from converting the extra calories to body fat stores.

Might be something worth considering in pursuit of your goals and worth doing some more research on.

I am presently trying to add 1.5 - 2 lbs of lean muscle mass weekly while keeping my body fat increases to less than 2-3% over the next ten weeks. So, it is a struggle and takes very close attention to detail but you can do it!

[BoBByBouLders]

Good to see you are staying consistent and committed to your workout routine and nutrition plan. I do have some questions regarding your goals vs your nutrition plan.

Your wanting to add another 16 lbs of Lean body mass as a part of this challenge.

According to calculations for your age/height/weight and workout intensity your maintenance caloric intake should be 2317 kcals daily.

To add lean muscle mass and keep from adding any body fat you would want to eat a clean diet and add 500-700 kcals to your daily intake, specifically from carb sources like oatmeal, sweet potato, brown rice and whole grain breads. (Low glycemic index foods) Keeping your carb intake during your early morning and afternoon meals and increasing your protein levels as the day gets later. you will change your carb intake to fibrous vegetable sources later in the day. You would want to eat 6-7 meals a day to keep your metabolism high.

You would also want to reduce your caloric intake on your non-workout days by 500 calories to keep your body from converting the extra calories to body fat stores.

Might be something worth considering in pursuit of your goals and worth doing some more research on.

I am presently trying to add 1.5 - 2 lbs of lean muscle mass weekly while keeping my body fat increases to less than 2-3% over the next ten weeks. So, it is a struggle and takes very close attention to detail but you can do it!

yea i was thinking i would be needing more calories to put on more lean mass, so basically i just need to eat near 3k cals a day keeping my 40/40/20 clean diet routine, and around 1800 kcals on my off days?

[BoBByBouLders]

Good workouts man! How has the strength been since the calorie drop?

sometimes i lift more on a low calorie day. shrugg??

[Segansational]

just following the max-ot program im on week 6, might as well complete the 12 weeks, in it he discusses how the MAX-OT program is all about maximum overload on the muscle, maximum intensity in reps for 4-6 for muscle building, everything seems to be working well I'm really happy with the gains I've been able to make in these past 5 weeks and can't wait too see what I'm lifting towards the end.

He gets really into it, too much info to write down, if you wanna read more into it at all here's the link, you just make an account then your in. ( http://www.ast-ss.com/maxot.php )


Only thing I would say about Max-OT since I'm currently running it as well, make sure that just because you are trying to target in the 4-6 rep range, that you don't stop at 6 if you can push yourself further. Otherwise, you're just short changing yourself.

[journey2swole]

yea i was thinking i would be needing more calories to put on more lean mass, so basically i just need to eat near 3k cals a day keeping my 40/40/20 clean diet routine, and around 1800 kcals on my off days?

40% Protein, 40% Carbohydrate and 20% Fat is a pretty solid profile all the way around. Of course the type of carb and the timing will also become very important to help in keeping you gaining lean mass and not storing body fat. Also the type of fat is important as well.

Carbs from sources like brown rice, oatmeal, whole grains, sweet potato and such should be consumed in your first 4 meals of the day. You last two meals should contain vegetables like broccoli, spinach, green beans and asparagus to get fibrous carb sources.

Fats you will want to get the majority from sources like almonds, peanut butter, avocados, almond butter and such. Healthy fats.

You may also want to supplement with Fish Oil, CLA, a good Multi Vitamin and I also like Sesamin from Scivation for EFA's. These will also help keep you lean while adding those 16 pound of mass. I see you already use some of these, just keep them up.

[BoBByBouLders]

Only thing I would say about Max-OT since I'm currently running it as well, make sure that just because you are trying to target in the 4-6 rep range, that you don't stop at 6 if you can push yourself further. Otherwise, you're just short changing yourself.

Yupp I never short change myself, the times i get 4, 4 is the maximum i can do at that point, i always strive for 6 reps though, but as long as I put it up 4 times with good form and have a good feeling afterwards, I'll take it. On the chest workout i probably could have gotten my bench 6 times a piece, or at least 6,5,4 had no spotter though so just played it safe, didn't want a barbell on my throat ^_- lol, its happened in the past...


40% Protein, 40% Carbohydrate and 20% Fat is a pretty solid profile all the way around. Of course the type of carb and the timing will also become very important to help in keeping you gaining lean mass and not storing body fat. Also the type of fat is important as well.

Carbs from sources like brown rice, oatmeal, whole grains, sweet potato and such should be consumed in your first 4 meals of the day. You last two meals should contain vegetables like broccoli, spinach, green beans and asparagus to get fibrous carb sources.

Fats you will want to get the majority from sources like almonds, peanut butter, avocados, almond butter and such. Healthy fats.

You may also want to supplement with Fish Oil, CLA, a good Multi Vitamin and I also like Sesamin from Scivation for EFA's. These will also help keep you lean while adding those 16 pound of mass. I see you already use some of these, just keep them up.

Yea I was taking fish oil, CLA & Sesamins up to about 2 weeks ago, Just ran out and rather spend the money on my protein, and contest supps first. But i'll stock up next paycheck. I tend to only eat healthy fats so I got that part covered, veggies and fruits everyday as well 4 cups veg, 2.5 cups fruit (assortments of fruits & Veggies of course), so the only thing i gotta work on is my timing with my meals and get my heavy carbs in earlier rather than late like i did last night...

but could that be why sometimes when i wake up in the morning i feel good, energy wise, enough to go hit the weights asap??

[BoBByBouLders]

Legs, Calves and Abs April 23rd, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Legs
*Warmups Not Included*
Barbell Squats
215x6
215x6
215x6

Leg Press
200x6
200x6


Stiff Leg Deadlifts
235x6
235x6

Calves
Standing Barbell Calf Raises
185x8 *Lol was too lazy too switch the weight down to 175, in this case my laziness paid off.
185x8

Leg Press Calf Raises
200x8

Abs

Cable Rope Crunches
75x12
75x12


Incline Crunches (weighted)
55x10
55x10


Mood/ Performance:
Workout went pretty swell today, new PR's although I really don't put them anymore since every workout I always striving for a new PR, and usually am successful.
Felt headstrong and was ready to lift heavy today, after consuming the creadyl and my 6 No-Beta's I get the extra mental edge and I'm just ready to go.

**Also something to note, I'm a pretty vascular guy by nature, but it seems that the NO-Beta really brings them out, I swear I'm seeing veins I never saw before, the pump I get from the products are great, and I believe I've acquired the taste of creadyl so I'm not getting nauseous anymore. 10/10 for the products for sure, definitely looking forward to the rest days coming up haha.

Today's Diet:
3120 Calories 40/40/20
47.G Fat
208.G Carbs
207.G Protein

[Credz]

Looking solid man. Always good to be able to push yourself every workout. Some of the guys at my gym seem to never do that and are always in amazement when I push myself. All about work ethic and you have a good one! Rest days are nice!

[journey2swole]

Yupp I never short change myself, the times i get 4, 4 is the maximum i can do at that point, i always strive for 6 reps though, but as long as I put it up 4 times with good form and have a good feeling afterwards, I'll take it. On the chest workout i probably could have gotten my bench 6 times a piece, or at least 6,5,4 had no spotter though so just played it safe, didn't want a barbell on my throat ^_- lol, its happened in the past...



Yea I was taking fish oil, CLA & Sesamins up to about 2 weeks ago, Just ran out and rather spend the money on my protein, and contest supps first. But i'll stock up next paycheck. I tend to only eat healthy fats so I got that part covered, veggies and fruits everyday as well 4 cups veg, 2.5 cups fruit (assortments of fruits & Veggies of course), so the only thing i gotta work on is my timing with my meals and get my heavy carbs in earlier rather than late like i did last night...

but could that be why sometimes when i wake up in the morning i feel good, energy wise, enough to go hit the weights asap??

Your late night carbs can have some residual effect of providing gluogen to your muscle tissue but most carbs consumed at night are stored as body fat since your muscle is not working or requiring fuel. Protein is essential overnight to maintain an anabolic state and promote both growth and recovery. Thus slow acting protein sources like cottage cheese with your last meal.

Your body may just have days where you have full energy and you are ready to hit it hard. The carbs can assist in this if your body is carb deprived such as during a cut. Otherwise heavy carbs at night can also make you groggy and tired feeling.

That is really where each of our bodies responds a little differently and we need to really take the basics and tweak it to fit our individual body needs.

Looks like you are on a great course though.

[BoBByBouLders]

Rest Day April 24th, 2010

Diet: 1802 Kcals

40/40/20

38.5 GFat
183 G Carbs
179 G Protein

Legs feeling soo sore guess I did a good job last night

[BoBByBouLders]

Rest Day April 25th, 2010

Diet: 2393 Kcals

40/40/20

53 G Fat
233 G Carbs
235 G Protein

Another rest day, was suppose to limit to 1800 cals again but I went paint balling and helped myself to 2 slices of pizza lol

[journey2swole]

Rest Day April 25th, 2010

Diet: 2393 Kcals

40/40/20

53 G Fat
233 G Carbs
235 G Protein

Another rest day, was suppose to limit to 1800 cals again but I went paint balling and helped myself to 2 slices of pizza lol

Nutrition looked dead-on Saturday, wekends seem to be the hardest time to stay on course. Good Job!! Sunday was not all that far off, your protein still was higher than your Carbs so not too bad. Just kill it today in the gym bro!

[Credz]

Weekends are always the hardest for me to stay on track. You are doing a great job! Whats getting hit next at the gym?

[BoBByBouLders]

Back, Biceps & Forearms April 26th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Back
*Warmups Not Included*
Lat Pull-downs
155x6
155x6

"V"-Bar Pull-downs
155x6
155x6


Dumbbell Rows
40x6
40x6

Biceps
Alternating Dumbbell Curls
40x6
40x6

Straight Bar Curls
125x6
125x4

Forearms

Barbell Wrist Curls
95x8


Dumbbell Wrist Curls
40x10

Mood/ Performance:
Had a lot of energy for the workout even though it was a late one, had great bicep and forearm pumps today, had me feeling like popeye > : )

Today's Diet:
A little up there today: 45/35/21, don't like diverting from my normal 40/40/20 but couldn't bother with it tonight

3,343 cals
76 G Fat
371 G Carb
284 G Protein

[journey2swole]

Getting some nice weight in on those pulldowns bro. Nice workout all the way around. Sleep well and hit it again tomorrow!

[BoBByBouLders]

This week follows another 3 day split so today was a rest day.

Rest Day April 27th, 2010

Diet: 1808 cals

40/40/20

40 G Fat
182 G Carbs
187 G Protein

Diet is really healthy today, Oatmeal, Grilled Chicken Breast, Almounds, Chunklight tuna, Dark Kidney beans, Spinach!, Brown rice, peanutbutter/honey & egg whites of course

[journey2swole]

This week follows another 3 day split so today was a rest day.

Rest Day April 27th, 2010

Diet: 1808 cals

40/40/20

40 G Fat
182 G Carbs
187 G Protein

Diet is really healthy today, Oatmeal, Grilled Chicken Breast, Almounds, Chunklight tuna, Dark Kidney beans, Spinach!, Brown rice, peanutbutter/honey & egg whites of course

Enjoy your rest day and get that recovery. Diet looks great!! :)

[Synapsin]

Have a good rest day, keep up the great work Bobby.

[BoBByBouLders]

thanks, didn't have the best mood/energy tonight but still did the best i could, the NO-Beta gave me that good pump like always though.

Chest, Shoulders and Triceps April 28th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak
Chest
*Warmups Not Included*

Flat Barbell Bench Press
225x6
225x6
225x4

Incline Dumbbell Bench Press
40x6
40x6


Dips
35x6

Shoulders
Military Barbell Press (in front)
130x5
125x5

Standing Side Lateral Dumbbell Raises
25x8
25x8

Triceps

Lying Tricep Extensions
85x6
85x6 * Was way too worn out to put 105 on, plus had no spotter.


Cable Push-downs
105x6
105x6

Today's Diet:
40/40/20
3058 Cals

67 .G Fat
304 .G Carbs
297.G Protein

[BoBByBouLders]

I haven't taken my weight in a bit, but getting up to 160-165 before July (which is around the time the contest ends for me) is possible for me? I'm probably not even up to 150 yet, but I was thinking if it is, maybe id shoot for 165 than do a little more cutting, i would like my abs to show the way they show when i flex them now, naturally--but i think i just have weird ab genetics...hmm i think alot

[journey2swole]

I haven't taken my weight in a bit, but getting up to 160-165 before July (which is around the time the contest ends for me) is possible for me? I'm probably not even up to 150 yet, but I was thinking if it is, maybe id shoot for 165 than do a little more cutting, i would like my abs to show the way they show when i flex them now, naturally--but i think i just have weird ab genetics...hmm i think alot

Don't get too focused on the short term gains. Look to the end of the 16 weeks and keep up your current calorie level. At 3000+ calories per day and 300g of carbs you should start to see about a 1.5 pound gain weekly. Can you do it? YES just keep your focus, get your nutrition in every day and don't skip a meal, keep your routine up at the gym.

At 160+ pounds you should still be able to keep very pronounced ab definition. Once you reach your goal weight if you need to adjust your macros to a 60 Protein/ 20 Carb / 20 Fat with your carbs coming from broccoli, asparagus, green beans and spinach for a short periods and your body fat should be at or very near the single digit mark.

[Synapsin]

Don't get too focused on the short term gains. Look to the end of the 16 weeks and keep up your current calorie level. At 3000+ calories per day and 300g of carbs you should start to see about a 1.5 pound gain weekly. Can you do it? YES just keep your focus, get your nutrition in every day and don't skip a meal, keep your routine up at the gym.

At 160+ pounds you should still be able to keep very pronounced ab definition. Once you reach your goal weight if you need to adjust your macros to a 60 Protein/ 20 Carb / 20 Fat with your carbs coming from broccoli, asparagus, green beans and spinach for a short periods and your body fat should be at or very near the single digit mark.

Fantastic post, you know your stuff very well. Listen to this wise man Bobby, this is exactly what I'd have said myself.

[BoBByBouLders]

Fantastic post, you know your stuff very well. Listen to this wise man Bobby, this is exactly what I'd have said myself.

I see, ok keep on truckin! thanks, today was suppose to be my rest day but im going on a little trip soo got my legs done today

Legs, Calves and Abs April 29th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Legs
*Warmups Not Included*
Barbell Squats
225x6
225x6
225x6

Leg Press
200x6
200x6


Stiff Leg Deadlifts
235x6
235x6

Calves
Standing Barbell Calf Raises
185x8
185x8

Leg Press Calf Raises
200x8

Abs

Cable Rope Crunches
75x12
75x12


Incline Crunches (weighted)
55x10
55x10


Mood/ Performance:
No time to comment, im leaving for atlantic city on a party bus with my boys for his 21st bday, THEYRE RUSHING ME G2G


Today's Diet:
Diet is exactly the same as yesterday :)

[journey2swole]

Nice workout Bobby, good work on those BB Squats and SLDL's. Enjoy your time in AC and hit it hard when you get back.

[BoBByBouLders]

Rest Day May 2nd, 2010

Diet: 1815 cals

40/40/20

40 G Fat
180 G Carbs
178 G Protein

[journey2swole]

Hope your off day was relaxing and productive. Hit it hard today and give a review of your workout! Eat and Train like a Savage!!

[BoBByBouLders]

Chest & Triceps May 3rd, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Chest
*Warmups Not Included*
Flat Barbell Bench Press
225x6
225x5

Incline Barbell Bench Press
185x6
185x4


Incline Dumbbell Bench Press
40x6
40x6

Triceps
Incline Dumbbell Bench Press
30x6

Dumbbell Kickbacks
30x6


Cable Push-downs
105x6


Lying Tricep Extensions
105x4


Mood/ Performance:
Ok so still feel like I'm recovering from this weekend from A.C, had the all liquor diet basically when i was down there plus i got into alittle scuffle with security guards which almost led to my arrest but luckily I had enough will power not to strike any of them, i just tossed them around lol...i told the guy not to touch me. Soo yea I couldn't resist testing out my new punching bag also got some aggression out and alittle cardio in which might of drained some of my energy since i did it immediately prior to lifting, only about 10 minutes or so but got a good sweat going, still pushed through the workout and as always the No-Betas pump pumped it up.


Today's Diet:
3047 Calories 40/40/20
70 G Fat
330 G Carbs
322 G Protein

[EndOfHeartAche]

Very motivational thread!. I enjoyed reading this...

Thanks for sharing youre journal with us

[Synapsin]

Sorry to hear about what happened, but good work out nonetheless! Glad the NO Beta is still working out so well for you!

[journey2swole]

Looks like you got a good workout in today. Nice lifts on those flat and incline bench presses. Do you feel like the limited sets and reps are still working well for you?

[BoBByBouLders]

Legs May 4th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Legs

Leg Extensions (just for warm-up)
75x12
75x10
105x6
145x3
180x1

Squats
235x5 ( On the 5th rep my form got sloppy and I went a little too low which resulted in a sharp burning pain in my pelvis area on my right side, so decided to bench it. )
225x6 (Fixed my form and didn't go as low, actually feels like it works more of the muscle by not going as low as I was before, but I felt with correct form I can go back up to 235 but I was sketchy and didn't want to risk injury so I decided to just go up by 5 instead of 10 for my last squat set.
230x6 ( Done with no problem)


Leg Press
200x6
200x6

Barbell Lunges
*This is the first time I ever did this exercise, didn't know my weight capabilities so I decided to go with 135 which didn't feel too bad*
135x6
135x6 ( Lol on this set I accidentally went all the way down on my knee and kinda got stuck for a minute but willed my way back up to the top, this workouts been full of good learning experiences for me lol just glad ive made it through safely)

Stiff Leg Deadlifts
235x6
236x6 * This is a good weight it seems for me right now, I tied a sweater around my waist real tight , I thought it would minimize the result of injury because messing with this heavy weight it's easy for a guy my weight to injure himself*

Mood/ Performance:
Excellent mood today the nice weather helped too, was excited to try out barbell lunges for the first time as well. Keep looking forward to pushing myself past my physical and mental limits!

Today's Diet:
3122 Calories 40/40/20
70 G Fat
315 G Carbs
320 G Protein

[BoBByBouLders]

Looks like you got a good workout in today. Nice lifts on those flat and incline bench presses. Do you feel like the limited sets and reps are still working well for you?

Yupp still working great for me, im definitely seeing great changes, more muscular detail and proportion my legs are getting nice too, especially after todays workout my legs are feeling dead already, about to go get my glutacene in me >; )

[BoBByBouLders]

Back & Biceps Cinco De Mayo, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Back

Pull Ups (just for warm-up)

bwx20
bwx15
bwx20

Barbell Rows
175x6


Lat Pull Downs (in front)
140x6

Seated Cable Rows (V-Bar)
185x6

Seated Cable Rows (Straight Bar)
185x6

Biceps

Alternating Dumbbell Curls
40x6

Straight Bar Curls
125x6

Mood/ Performance:
Ok so this whole week's workout layouts a little different, haven't done most of these exercises in a couple of weeks, so I might have been able to put up some more weight, but for this day it specifically stayed to 1 set of each exercise basically, next time i'll hit it harder.

Also I think I'll lower or stay with the same weight for at least a week or do you think it's a good idea to keep putting on weight as long as I can do it? For example: Barbell curls, 120 my form will be nice and it will be difficult to get 2-3 sets of 6 but I can do it, but I went with 125 today my form slipped up around rep # 5 and it was only 1 set, but I think the body-weight pull up warm ups burned me out a bit, any advice on this?? -- if im not being clear/coherent let me know...lol

Today's Diet:
2999 Calories 40/40/20
65 G Fat
290 G Carbs
288 G Protein

[EatMorChikin]

Barbell Lunges
*This is the first time I ever did this exercise, didn't know my weight capabilities so I decided to go with 135 which didn't feel too bad*


You're going to love adding these to your workout. They will fry your legs after Squats & SL Deads.

Workouts are looking good. Keep it Up!

[journey2swole]

Yupp still working great for me, im definitely seeing great changes, more muscular detail and proportion my legs are getting nice too, especially after todays workout my legs are feeling dead already, about to go get my glutacene in me >; )

I am glad to hear that this routine is working out for you well. Obviously you will want to continue to evaluate the effectiveness of a routine and practice to ensure you are getting the most out of your efforts. For me I have to continually change things up to keep growing and not reaching plateus. I did a lot of giant sets last week and then this week I am doing regular sets going heavier hitting new PR's. Next week I will do rest-pause sets.


Ok so this whole week's workout layouts a little different, haven't done most of these exercises in a couple of weeks, so I might have been able to put up some more weight, but for this day it specifically stayed to 1 set of each exercise basically, next time i'll hit it harder.

Also I think I'll lower or stay with the same weight for at least a week or do you think it's a good idea to keep putting on weight as long as I can do it? For example: Barbell curls, 120 my form will be nice and it will be difficult to get 2-3 sets of 6 but I can do it, but I went with 125 today my form slipped up around rep # 5 and it was only 1 set, but I think the body-weight pull up warm ups burned me out a bit, any advice on this?? -- if im not being clear/coherent let me know...lol

Today's Diet:
2999 Calories 40/40/20
65 G Fat
290 G Carbs
288 G Protein

Bobby, first I am an advocate of putting up as much weight as I possibly can to get the maximum resistance and growth tot he muscle being worked. Now, I do not go so heavy as to forsake good form. I don't want my barbell curls designed for the bicep to become low back curls if you know what I mean.

Second, I want to hit a minimum of 6 solid reps in each set. If I cannot hit 6 reps or more I consider that I have too much weight loaded and will drop some. I also do not want to be able to complete more than 10 reps without failure or I consider I don't have enough weight and will add.

For me I need to get in 4-8 routines per body part and hit at least 3-5 sets per routine. I average 4 full sets. That is what my body resonds too. I also hit 60 second rest cycles between sets and routines to keep my heart rate elevated in the training zone and my body burning fat reserves. Now, in the first section you stated that the routine you are doing of going one set of low reps is working well for you. That is the key, if it is working for you don't change it up just because something works different for me. Each of our bodies and metabolisms works a little different. Just don't be afraid to try new options if you find your routine stops becoming effective for you.

Your caloric intake looks good. Have you measured your body weight recently? Also do you incorporate any cardio into your routine at this point?

[Simpy]

I think cheating on form has its time and place. If it's going to help with size, then I think it's sometimes acceptable to cheat. However, at 6 reps, you're more in the strength zone, and cheating seems like it would be counterproductive. For strength, the only time form should suffer is in the 1-2 rep range, and then only a bit.

[Synapsin]

I think cheating on form has its time and place. If it's going to help with size, then I think it's sometimes acceptable to cheat. However, at 6 reps, you're more in the strength zone, and cheating seems like it would be counterproductive. For strength, the only time form should suffer is in the 1-2 rep range, and then only a bit.

Definitely. Some people laugh when they see people like Jay Cutler doing cheat reps, and I look at them and say, if it didn't work, why would he continue to do them? Steroids or not, he'd still be a big guy, and cheat reps CAN be helpful. The only time I usually do a cheat rep or two is during T-Bar rows, its working fantastic for myself.

[BoBByBouLders]

I am glad to hear that this routine is working out for you well. Obviously you will want to continue to evaluate the effectiveness of a routine and practice to ensure you are getting the most out of your efforts. For me I have to continually change things up to keep growing and not reaching plateus. I did a lot of giant sets last week and then this week I am doing regular sets going heavier hitting new PR's. Next week I will do rest-pause sets.



Bobby, first I am an advocate of putting up as much weight as I possibly can to get the maximum resistance and growth tot he muscle being worked. Now, I do not go so heavy as to forsake good form. I don't want my barbell curls designed for the bicep to become low back curls if you know what I mean.

Second, I want to hit a minimum of 6 solid reps in each set. If I cannot hit 6 reps or more I consider that I have too much weight loaded and will drop some. I also do not want to be able to complete more than 10 reps without failure or I consider I don't have enough weight and will add.

For me I need to get in 4-8 routines per body part and hit at least 3-5 sets per routine. I average 4 full sets. That is what my body resonds too. I also hit 60 second rest cycles between sets and routines to keep my heart rate elevated in the training zone and my body burning fat reserves. Now, in the first section you stated that the routine you are doing of going one set of low reps is working well for you. That is the key, if it is working for you don't change it up just because something works different for me. Each of our bodies and metabolisms works a little different. Just don't be afraid to try new options if you find your routine stops becoming effective for you.

Your caloric intake looks good. Have you measured your body weight recently? Also do you incorporate any cardio into your routine at this point?

Tomorrow's friday? I'll upload my weight stat after i wake up, haven't been doing any cardio really...just some shadowboxing here and there not to rust up for when i get back into the mma game, I love to try new things and once i finish the 4 weeks left of this 12 week program i'll be looking to switch things up again, and yea i totally get you on the "low back curls" lol. Thanks for the answers and input, you too simpy and synapsin just happened to quote Kdavid.

[BoBByBouLders]

Shoulders & Traps May 6th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Shoulders
**Warm-ups Not Included**
Military Barbell Press
130x6
130x6

Standing Side Lateral Dumbbell Raises
30x6
30x6 > :] Finally able to do 30 pounds it feels good! strength gains are great

Seated Bent-over Rear Lateral Raises
25x6
25x6 - Uhh first time doing this seated, wasn't sure I was getting the full range of motion using the 30 pound dumbbells so I played it smart and went a little lower, form first with Bobby B!

Traps

Dumbbell Shrugs
195x6
195x6
195x6

Mood/ Performance:

Excellent workout, got my brother to start working out with me and it feels good to help someone else out, might even be able to get him on some of the supps within time > :]

10/10 on the pumps today shoulders and traps are getting stronger rawwwr, until next time.

Today's Diet:
3015 Calories 40/40/20
67 G Fat
301 G Carbs
297 G Protein

[Zangeif Lagasse]

looking really lean in the new pics bruh and you're still putting up solid workouts, gjdm.

[BoBByBouLders]

oy vey its toughhh to budget my time with as much things i got goin on in my life right now!

So yesterday was suppose to be my workout day but I went to NYC with my buddy and had a great time instead, so i made it my rest day and had around 1800 cals and today will be my workout i was suppose to get in yesterday and i'll have around 3k cals today, i'll post my rest day along with my workout today like i usually do, right now im gonna go pack on the cals cause im sick of eating until 2 am or having to wake up at 6 am to eat a can of tuna or some ****

[Credz]

Atleast you enjoyed yourself man! What did you do there?

[BoBByBouLders]

was suppose to go see a friend perform standup at a comedy club, but too many people canceled so he couldn't go on anymore, so I just ended up walking around in the lovely weather all over the place with my boy, Washington square park, union square park, saw alot of cool stuffs haha there was like a rap battle goin on crowdss of people...ahh i love the city always see something new there, i woulda hit up some bars but my friend has like 20 days to go till hes 21 haha what are ya gonna do...

[Synapsin]

That's awesome man, I wish the weather was nice here...its been raining all day :(

[BoBByBouLders]

im so slackin in the logs for the past 2 days but uh its mothers day and momma dukes whipped up so much food, half the people couldn't come so out of remorse i took a plate and it tasted great lol, so now i think i will go work the bag a bit

[BoBByBouLders]

Ok lets update this ish, first off happy mothers day to all you moms out there, and for those whose mother's have passed may they rest in peace! sadface yes, continuing on...

Rest Day May 7th, 2010

Diet: 1815 cals, something around this...lots of liquor though, nothing eaten after the alcohol but a serving of egg whites when i got home later on.

40/40/20

40 G Fat
180 G Carbs
178 G Protein

Calves, Abs and Forearms May 8th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

So this whole week's workout has really varied from what i've been doing, but it's part of the 12 week program, week 9 starts tomorrow so i'll follow it through with no complaints.

Calves
**Warm-ups Not Included**

Seated Calf Raises
I don't have this machine, so I improvised using a chair and elevated my feet a little and put dumbbells on top of my knees, next time a barbell may be more convenient being the highest DB weight i have is only 40 lbs. I was at least able to get the full range of motion and still felt it really well.
40x6
40x6

Standing Machine Calf Raises
195x6
195x6


45° Leg Press Calf Raises
200x6
200x6

Abs

Leg Raises
*Not weighted this time* - Not sure how i felt about that until i felt the intense burn, performed with great form and slowly, felt good, same goes for crunches.
x20
x20

Crunches
x20
x20


Forearms

Barbell Wrist Curls
105x6
105x6

Reverse Curls
These were harder than i thought.
95x6
95x6

Mood/ Performance:

I have a feeling that when i get back to my muay thai my leg kicks are gonna be deaaadly, as far as remembering my mood/performance uhh too long to far to think back, i can also thank jack daniels for that.

Today's Diet:
3018 Calories 40/40/20
57 G Fat
256G Carbs
254G Protein


Okkk all caught up, now for todays rest day.
Rest Day May 9th, 2010

Diet: hahaha what is a diet? no seriously i ate alot of **** today boohoo, i'll work it all off, if i havent already i know i burned some good cals on the bag earlier...im shot right now about to go drink my glutacene

[Synapsin]

im so slackin in the logs for the past 2 days but uh its mothers day and momma dukes whipped up so much food, half the people couldn't come so out of remorse i took a plate and it tasted great lol, so now i think i will go work the bag a bit

Understandable, I just hope your mother had a fantastic day! And nice, muay thai! I want to get into something cool like that but none of my friends are interested, sucks to be me haha.

[BoBByBouLders]

Understandable, I just hope your mother had a fantastic day! And nice, muay thai! I want to get into something cool like that but none of my friends are interested, sucks to be me haha.

so just go by urself like i did because my ffriends are chumps, they aren't built for the training!
you'll meet some cool people there, try to go to a MMA institute, i do western boxing, muay thai kickbboxing, wrestling and brazilian jiujutsu everything paysss off, i also use to take okinawa kenpo when i was younger...i love martial arts this summer its tai chi season ^_^ gett my chi flow goin

[BoBByBouLders]

i spillt my protein shke on my labtop so its all fcked up keys are a mess cant update on this comp, gotta do it tomorrow i guess

[BoBByBouLders]

keys stilll ****ed up

Chest & Triceps May 11th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Chest
*Warmups Not Included*
Flat Barbell Bench Press
225x5
225x4

Incline Barbell Bench Press
195x6
195x5


Incline Dumbbell Bench Press
40x6
40x6

Triceps
Incline Dumbbell Bench Press
30x6

Dumbbell Kickbacks
30x6


Cable Push-downs
105x6


Lying Tricep Extensions
105x4


Mood/ Performance:
no bueno

Today's Diet:
40/40/20

[Simpy]

i spillt my protein shke on my labtop so its all fcked up keys are a mess cant update on this comp, gotta do it tomorrow i guess
My son spilled my coffee all over my lap top a few months ago. It took ages for it to completely straighten back out, even after I removed keys and cleaned with alcohol.

Mood/ Performance:
no bueno


What's the deal with your mood and performance?

[BPP]

sucks about the spill.....I just moved and am using my wife's mac for now and this mouse is driving me NUTS, so I feel your pain to a degree

[journey2swole]

I had a few keys on an old Dell go bad several years ago and it drove me insane. I feel you on that one.


sucks about the spill.....I just moved and am using my wife's mac for now and this mouse is driving me NUTS, so I feel your pain to a degree

I love my MAC, but I do use a windows mouse to get the left click ability LOL.

[BoBByBouLders]

My son spilled my coffee all over my lap top a few months ago. It took ages for it to completely straighten back out, even after I removed keys and cleaned with alcohol.


What's the deal with your mood and performance?

turns out everythings fine but my father had to go to the hospital and i had no idea why, then he had to spend the night it was all just blehh but thankfully its nothing major just an old surgery he had in his neck most likley his disc acting up but...never saw my dad scream out in pain before soo i was like damn, they gave him morphinne and valium lol and my dad never drinks or does any drugs, he was so high he was calling every1 on his phone lol it was funny in the end


yea it seems miraculously my keys are working fine again...strange very strange

[journey2swole]

turns out everythings fine but my father had to go to the hospital and i had no idea why, then he had to spend the night it was all just blehh but thankfully its nothing major just an old surgery he had in his neck most likley his disc acting up but...never saw my dad scream out in pain before soo i was like damn, they gave him morphinne and valium lol and my dad never drinks or does any drugs, he was so high he was calling every1 on his phone lol it was funny in the end


yea it seems miraculously my keys are working fine again...strange very strange

Hey, sorry to hear about your Dad, let him know that we are thinking of him and hope he recovers as quickly as your computer lol.

[Credz]

Sorry to hear about your Dad man. Hope for a speedy recovery!

On the plus side looks like a great workout. Chest work looks solid!

[BoBByBouLders]

thanks guys, i felt that was a lousy start with the chest workout pfff i want 6 reps a piece damn it! lol but i think i made up for it with the incline barbell. bout to post todays workout

[BoBByBouLders]

Ohh by the way i weighed myself this morning or yesterday morning, cant remember anyhow im weighing in at 147 now.

Todays workout..


Legs May 11th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Legs

Leg Extensions (just for warm-up)
85x12
85x10
125x6
175x3
200x1

Squats
245x6
245x6
245x6


Leg Press
200x6
200x6

Barbell Lunges
145x6
145x6

Stiff Leg Deadlifts
245x6
245x6
245x6

Mood/ Performance:
Mood is back together was emo mode for like a day but its all good lol, met a 70'something year old former bodybuilder at the dr's office i work at today, told me he deadlifted 275 which made me just want to go heavier this workout! Bobbyb will not be punked!

Took the No-Betas on a slightly full stomach due to the time limits ive had today, got home from work late so i had to cram the food in, didnt seem to have too much of a difference but def. faster reaction on emptier stomach.

Today's Diet:
3124 Calories 40/40/20
57 G Fat
258 G Carbs
254 G Protein

[BoBByBouLders]

ugghh its doing it again, typing with the on screen keyboarrd which takees forever, i'll have to use another comp to put up my wrk out for last night n today

[journey2swole]

CONGRATS ON THE 147

Awesome job Bobby on the weight gain! Keep getting those calories in everyday and you will hit your goal before you know it.

Nice work on those SLDL's and your workout!

[Synapsin]

Sorry to hear about your father Bobby, I hope hes doing better now. Good work with the leg day and congrats on your new weight, now work on keeping it there!

[BoBByBouLders]

goddamn my glutes are sore must be the squats/deadlifts/calf raises

[BoBByBouLders]

aha! keys working for the time being,will do some catch up post now...

[BoBByBouLders]

Back & Biceps May 12th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Back

Pull Ups (just for warm-up)

bwx15
bwx20
bwx15

Barbell Rows
165x6


Lat Pull Downs (in front)
165x6

Seated Cable Rows (V-Bar)
185x6

Seated Cable Rows (Straight Bar)
185x6

Biceps

Alternating Dumbbell Curls
40x6

Straight Bar Curls
125x6

Mood/ Performance:
---

Today's Diet:
2999 Calories 40/40/20
65 G Fat
290 G Carbs
288 G Protein


Shoulders & Traps May 13th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Shoulders
**Warm-ups Not Included**
Military Barbell Press
135x6
135x5

Standing Side Lateral Dumbbell Raises
30x6
30x6


Seated Bent-over Rear Lateral Raises
25x6
25x6 - Uhh first time doing this seated, wasn't sure I was getting the full range of motion using the 30 pound dumbbells so I played it smart and went a little lower, form first with Bobby B!

Traps

Dumbbell Shrugs
195x6
195x6
195x6

Mood/ Performance:


Today's Diet:
3015 Calories 40/40/20
67 G Fat
301 G Carbs
297 G Protein

Rest Day May 14th, 2010

1,812 cals
39g fat
179g carbs
176g protein

Calves, Abs and Forearms May 15th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Calves
**Warm-ups Not Included**

Seated Calf Raises
I don't have this machine, so I improvised using a chair and elevated my feet a little and put dumbbells on top of my knees, next time a barbell may be more convenient being the highest DB weight i have is only 40 lbs. I was at least able to get the full range of motion and still felt it really well.
40x6
40x6

Standing Machine Calf Raises
195x6
195x6


45° Leg Press Calf Raises
200x6
200x6

Abs

Leg Raises
*Not weighted this time*
x20
x20

Crunches
x20
x20


Forearms

Barbell Wrist Curls
105x6
105x6

Reverse Curls

95x6
95x6

Mood/ Performance:


Today's Diet:
3018 Calories 40/40/20
57 G Fat
256G Carbs
254G Protein


Rest Day May 16th, 2010

Ran a mile then hit the bag after waking up and getting some egg whites in me

1,812 cals
39g fat
179g carbs
176g protein

*I apologize for the lack of detail, won't happen again. Tomorrows a new week.

[Simpy]

Your workouts are still solid. I'm really impressed with your pullups. And, I agree, the barbell will probably work better on the seated calf.

[Credz]

I agree all your workouts are solid man. All your sets looked great.

[journey2swole]

Some nice solid looking workouts Bobby, I would try the barbell with the seated calf raises as well.

Your diet plan looks like your maintaining consistency there as well.

[Synapsin]

No worries on lack of detail, we're all busy sometimes! And good work with the Seated Bent-over Rear Lateral Raises, they kill me too haha.

[BoBByBouLders]

ok this is good stuff to hear.

Forearms & Abs May 17th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

Forearms

Barbell Wrist Curls
105x8
105x6

Reverse Wrist Curls
105x8


Dumbbell Wrist Curls
40x8

Abs

Leg Raises
30x8

Hanging Leg Raises
8x8 (8pound dumbbell lol)

Cable Rope Crunches
85x6
75x8

Decline Crunches
25x8

Today's Diet:
3124 Calories 40/40/20
57 G Fat
258 G Carbs
254 G Protein

[StlBarbie]

WO looks good!!! :)

How was your pump?

[BoBByBouLders]

WO looks good!!! :)

How was your pump?

my pump was great plus i got a solid workout partner now so i felt like i could go even heavier this time

[journey2swole]

Nice workout Bobby B, your really getting in the zone here and your nutrition plan continues to look solid with your caloric intake each day. Keep up the great work and you will be hitting that goal weight in no time flat.

[BoBByBouLders]

Shoulders, Traps & Calves May 18th, 2010

Vasolate Shake during workout.

Creadyl taken in morning and before-during workout.

6 No-Beta taken before workout.

Glutacene taken before-during workout.

Also took an animal pak

**Goals simple like any other day, get the job done and done right, give it all I got no matter what I got!**

*Warmups Not Included*

Shoulders

Military Barbell Press
140x6
140x6

Standing Side Lateral Dumbbell Raises
30x6
30x6


Seated Bent-over Rear Lateral Raises
30x6
30x6

Traps

Barbell Shrugs
200x6
205x6
205x6

Calves

Seated Barbell Calf Raises
135x6 *Wasn't sure how much I could go for but it felt light.
205x6 *Still coulda done higher, i placed the bar on the closest part towards my knee on a pillow and get the full motion im usually elevated alittle so i can get the full muscle

Standing Barbell Calf Raises
205x6
205x6

45° Leg Press Calf Raises
200x6
200x6

Mood / Performance / Thoughts:

This workout was done on like 1k cals, one of those unpreparedd -long work days hmm but i managed, maybe evened pulled more of what i had out who knowws. Pills dissolved nice and quickly in my near empty stomach and igot the pumps earlier then i usually do, that should be obvious though right?? kk that is all for now.

Today's Diet:
Calories will fluctuate outside my normal 40/40/20 days i'll give an estimate when i got one ^_-

[Synapsin]

Damn those DB shrugs look nuts, your gym has 200lb dumbbells?! And yeah, you took them on an empty stomach so it hit you faster.

[BoBByBouLders]

Damn those DB shrugs look nuts, your gym has 200lb dumbbells?! And yeah, you took them on an empty stomach so it hit you faster.

haha whoops that was a major typo, barbell** not dumbbell

[Synapsin]

haha whoops that was a major typo, barbell** not dumbbell

Hahaha, oh okay. Still good bro, just not as crazy :)

[BoBByBouLders]

ahhh crappy i didnt post my workout b4 last night,, i will later just getting in now yes its 8am yes i fell asleep on the train and rode it the whole way far east,yes i paid 60$ for a taxi, yes im still drunk yes its coma time yesss a bed xD