Destroy & Rebuild

[New Evolution]

UPDATES

1/23/14: I hit up shoulders. Nothing like a great shoulder pump. Just a lot of supersets and really continuing to focus on a "deload/volume" type of week. Cardio was nailed.

1/24/14: Legs. Squats. Kept 'em light this morning and followed up with leg presses, leg ext, lying leg curls, and calf raises. Also did some ab work. Cardio also completed.

Diet wise, I'm on point. I've swapped out my tilapia for grilled chicken. Much better as I was getting tired of tilapia. Still using coconut oil and almonds as my primary fat source along with natural PB and whole eggs. Carbs just from ezekial bread, oatmeal, brown rice, and trace sources from grapefruit/blue berries--unless it's a refeed day. Today is a refeed day Having homemade burritos and maybe quesdias (spelling). Yeah buddy.

Feeling great though. Definitely can tell I'm leaner out better each week.

Supplement wise, I've started taking Magnum G twice daily. In the AM/post workout and in the PM before bed. I'm taking Acid every day too along with Primer, Greens, Quattro. And just started some Heat Accelerated. Preworkout, I've been using Opus/Serum/Rocket Science mixed around in a multitude of combos and sometimes just Opus. Love this preworkout combo selection and it's my absolute favorite. I cannot stress that enough.

I will be adding Thrust in a couple weeks as well. Watch out.

This weekend, I'll be heading out of town Saturday but will be training chest that AM. I'll pack my food of course as I know it can get iffy at best sometimes on the road. Other than that, I don't plan on doing too much of anything this weekend but rest and try to shake this sinus issue I have going on.

Always enjoy reading your update B!! Have a great weekend!

I am also sick of eating tilapia. I switch it out with mahi mahi.

[B Con]

Always enjoy reading your update B!! Have a great weekend!

I am also sick of eating tilapia. I switch it out with mahi mahi.

Thanks Evo. Hope you had a great weekend as well. Yeah man I've gotten to where I purposely burn my tilapia only so it makes it a jerky haha.

Mahi Mahi? I hear ya. Can't hide money.

[B Con]

After the Weekend Updates
-This weekend was brutal. I have what I believe is a sinus infection or some wicked cold. I've been congested like no other and it's a pain sleeping. I've just been doing cardio and sauna. Trying to shake this crap off. It's the worst. I do feel better than I did last week, so somethings gotta be working but damn. If my combo of sudafed and mucinex doesn't work I'll have to get a doctor visit in. Argh.

-Hit up chest today. I can tell the sickness/sleep has affected me some. But not too much. Just got up to 295 for a bunch of triples. Incline felt great. And great flys. Slight ab work and then more cardio. Hoping to be fully cured by end of the week.

-I can also tell I'm retaining water from this sickness / medication as well. We will see how the weigh in tomorrow treats me. On a side note, my trainee is already down to 218 in two week from 234. He's beasting it. Down almost 6 inches off his waist.

[Gym God]

Dang, B! Don't stress the body too much with strength and/or power…. just do the movement.

[The Solution]

Great job on your trainee B, get well soon my man, get some extra sleep, vitamin C, and some green tea

[Jared.P]

get well soon my friend, its better to give the body a break then stress through it. congrats on the trainee, at this pace he will do very well

[moshvr]

That's great stuff about the dude you're training!

Rest up man

[cuse88]

Hope you get well soon man, but great that your pushing through it. Heavy doses of Green Tea with honey has worked wonders for me.

Awesome results thus far with your trainee!

[KissIcon]

get to feeling better soon B. you'll be back to full form in no time.

and 'grats to you and your trainee. awesome stuff there.

[B Con]

UPDATES

-Quick updates for everyone. I've been busy as **** lately. I know, no excuses and play like a champion.

1/28/14: OFF. I didn't intend to sleep in but this sinus infection / cold got the best of me. I rested and slept like a baby. Not to mention my boss called a meeting at work that required me to be there over an hour earlier than I'm accustomed too. Doh. I needed the rest.

1/29/14: OFF. I didn't intend to sleep in here either. But we got hit with a winter storm of ice and snow. Everything was cancelled or delayed everywhere. I had a 2 hour delay to work so I fully intended to hit the gym. Instead I slept in and hit the gym for a quick shoulder session that evening. Highlights were banging out 225 on seated smith machine shoulder presses for 3. Positive note, I'm finally feeling a lot better.

1/30/14: Woke up feeling 100 times better. Ready to rock and roll and hit legs. Nothing major to report. Lots of squats. Hit 315 for two really deep singles. Then just kept at 295 and 275 for multiple sets. Finished with a grueling set of 225 to failure. Hit up cardio. Yeah buddy.

I'm definitely feeling so much better. The rest helped. Focused on doing work. Thanks for all the kind words and encouragement everyone.

[Jared.P]

UPDATES

-Quick updates for everyone. I've been busy as **** lately. I know, no excuses and play like a champion.

1/28/14: OFF. I didn't intend to sleep in but this sinus infection / cold got the best of me. I rested and slept like a baby. Not to mention my boss called a meeting at work that required me to be there over an hour earlier than I'm accustomed too. Doh. I needed the rest.

1/29/14: OFF. I didn't intend to sleep in here either. But we got hit with a winter storm of ice and snow. Everything was cancelled or delayed everywhere. I had a 2 hour delay to work so I fully intended to hit the gym. Instead I slept in and hit the gym for a quick shoulder session that evening. Highlights were banging out 225 on seated smith machine shoulder presses for 3. Positive note, I'm finally feeling a lot better.

1/30/14: Woke up feeling 100 times better. Ready to rock and roll and hit legs. Nothing major to report. Lots of squats. Hit 315 for two really deep singles. Then just kept at 295 and 275 for multiple sets. Finished with a grueling set of 225 to failure. Hit up cardio. Yeah buddy.

I'm definitely feeling so much better. The rest helped. Focused on doing work. Thanks for all the kind words and encouragement everyone.

looks like quite a few people were hit with crazy winter storms this past couple days. glad everything is good with you now and feeling better.

[The Solution]

You got a present in the mail big man, Eager to see what you think about trying it out. should help a bit with recovery

[Fawnl]

Where... am I?

Whatever, IN.

[B Con]

looks like quite a few people were hit with crazy winter storms this past couple days. glad everything is good with you now and feeling better.

Thanks Jared. Yes sir. Putting in dat dere work.

You got a present in the mail big man, Eager to see what you think about trying it out. should help a bit with recovery

Thanks Bob. I'll let you know when I get it. Thanks again.

Where... am I?

Whatever, IN.

Giggity. Glad to see you.

[B Con]

UPDATES

-Still busy like whoa. But still on that grind.

1/31/14: Friday, nothing major to report. Business as usual. Hit up some cardio.

2/1/14: Saturday, the guy I'm training came into town. We blasted out a pretty heavy back session. Highlights include pulling 475 and multiple sets of 405.

2/2/14: Super Bowl. Enjoyed seeing the Seahawks win-- didn't care one way or another but Russell Wilson is such a good dude for everything he does off the field.

2/3/14: Arms. Felt like I neglected 'em last week. Wanted to beat them into submission. Just lots of supersets and more cardio.

2/4/14: Cardio.

2/5/14: Back. Did partial deads with the bar just below my knees. Almost working sticking points. Kept it at 405 for 5 working sets. Then a triset of chest supported T Bar rows, straight arm pulldowns, and lat pulldowns. Crazy back pump. Trap work to end it before cardio. You can never have enough traps.

[The Solution]

Was too busy mirin that noodle burger on your IG big man

see you in 23 days

hope your hungry for more chef bob goods!

[Fawnl]

Was too busy mirin that noodle burger on your IG big man

see you in 23 days

hope your hungry for more chef bob goods!

What in god's name is a noodle burger???

[The Solution]

What in god's name is a noodle burger???

have B upload the picture
it was like a ramen noodle mixture as the bun and a burger inbetween

[Fawnl]

have B upload the picture
it was like a ramen noodle mixture as the bun and a burger inbetween

Oh... wow. That does not look delicious to me.

[B Con]

Was too busy mirin that noodle burger on your IG big man

see you in 23 days

hope your hungry for more chef bob goods!

Haha thanks Bob. Yeah man it was good. Send me a PM when you get a chance or text.

I need to upload more to IG.

What in god's name is a noodle burger???

It was an amazing burger with noodles as a bun.

Oh... wow. That does not look delicious to me.

It was amazing.

[The Solution]

Texting > Pm's on here

[B Con]

MOAR UPDATES

2/6/14: Chest. Not my strongest session but I did a lot more volume. I liked it. So many inclines.

2/7/14: Shoulders. I hit shoulders so hard this session that my shoulder pump re-aggravated an old football injury of mine with a pinched nerve causing my whole right arm to go numb. What a pump. Enjoyed a carb up / refeed too.

2/8/14: Legs. Hit legs up with the guy I'm training. We went heavy, I got 405 for a few singles. It buried me once, but then I shook it off and got another single. Felt like death on my shoulders haha.

2/9/14: OFF. Much needed. Diet went to **** today though. Gotta bounce back for the following week. Argh.

2/10/14: Slept in. Had trouble sleeping. My fawking neighbor was using power tools until 1AM. WTF. Needless to say I looked rough and warned my neighbor of that crap. Went very low carb to make up for the crap eating yesterday of two meals.

2/11/14: Crushed arms. Best arm pump in quite some time. Felt great in there. At one point I couldn't put my arms down or keep them straight. Gotta love it.

Back on my diet as planned. By diet, I mean I'm watching what I'm eating but it's nothing too crazy. I'm not dieting hard by any means. I am doing a restrictive diet with at least a cheat OR refeed/carb up once a week. So far so good. I'm definitely looking leaner and I'm more vascular. I continue to look better each week.

[Jared.P]

solid updates as usual B. good job on the 4 plate singles. that ish is heavy

[B Con]

solid updates as usual B. good job on the 4 plate singles. that ish is heavy

Thanks Jared. No lie it felt like death on my shoulders. I got it below parallel. I couldn't go ATG with it, but I'll take the depth I managed to get.

[Jared.P]

Thanks Jared. No lie it felt like death on my shoulders. I got it below parallel. I couldn't go ATG with it, but I'll take the depth I managed to get.

below parallel is a win and should be counted as such. my 405 reps when i did them im SURE were at or possibly slightly above. would love to get back there and bury it

[The Solution]

see you in 17 days!!!!

[B Con]

below parallel is a win and should be counted as such. my 405 reps when i did them im SURE were at or possibly slightly above. would love to get back there and bury it

Thanks Jared. It felt good.

see you in 17 days!!!!

I shoulda cut more strictly

[Giant_Killer]

congrats on missing one and getting back at it, takes willpower man

[The Solution]

Thanks Jared. It felt good.



I shoulda cut more strictly

You should
you will be eating too many of my healthy baked goods

[BPP]

MOAR UPDATES

2/6/14: Chest. Not my strongest session but I did a lot more volume. I liked it. So many inclines.

2/7/14: Shoulders. I hit shoulders so hard this session that my shoulder pump re-aggravated an old football injury of mine with a pinched nerve causing my whole right arm to go numb. What a pump. Enjoyed a carb up / refeed too.

2/8/14: Legs. Hit legs up with the guy I'm training. We went heavy, I got 405 for a few singles. It buried me once, but then I shook it off and got another single. Felt like death on my shoulders haha.

2/9/14: OFF. Much needed. Diet went to **** today though. Gotta bounce back for the following week. Argh.

2/10/14: Slept in. Had trouble sleeping. My fawking neighbor was using power tools until 1AM. WTF. Needless to say I looked rough and warned my neighbor of that crap. Went very low carb to make up for the crap eating yesterday of two meals.

2/11/14: Crushed arms. Best arm pump in quite some time. Felt great in there. At one point I couldn't put my arms down or keep them straight. Gotta love it.

Back on my diet as planned. By diet, I mean I'm watching what I'm eating but it's nothing too crazy. I'm not dieting hard by any means. I am doing a restrictive diet with at least a cheat OR refeed/carb up once a week. So far so good. I'm definitely looking leaner and I'm more vascular. I continue to look better each week.

good **** bro, keep it up