Bowser's Progress Log - No Better Time Than Now - Start 2014

[anandagirl]

Wow, 5:45 am cycling class every day! You're awesome! Careful with the shoulder, and have fun playing golf!

[bbowsh54]

2017 Push-Up Update

04/10
+40

04/11
+28

04/12
+22

04/13
+30

04/14
+30

04/17
+31

04/18
+19

04/19
+28

04/20
+32

04/21
+52

Group Total: 3,104
MINUS the 215 that Berdon completed

Individual Total: 2,889

---

I'm moving my group push-up log into here, to keep track of my individual count for 2017.

[NoCarbsNoSugar]

Awesome job on the push-ups, Bow!!!

[bbowsh54]

04/24/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

04/24/2017 - Monday
Building Von Moger Mass Program
Lift #37
Chest Day

Incline Dumbbell Fly: 4 sets of 8-12 reps
25x15
35x12
40x12
40x12

Incline Bench Press: 3 sets of 8-12 reps
135x12
155x11
165x10

Dumbbell Pullover: 3 sets of 8-12 reps
55x12
55x12
55x12

Bench Press: 3 sets of 8-12 reps
155x11
185x10
225x6

Cable Crossover: 4 sets of 10 reps
40x15
50x13
70x10
70x9

Push-Ups: 3 sets
15
11
12

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Amino Shooter - 1 scoop of Champion Performance Amino Shooter Edge
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ
---

Workout Notes
Kicked off the week with a productive Monday.
Incline motions bothered my front left shoulder a bit today.
Increased the reps with a few lifts, stayed consistent with others.
I had to adjust my routine order a little bit based on equipment availability.
Have a great week, all.

---

Wow, 5:45 am cycling class every day! You're awesome! Careful with the shoulder, and have fun playing golf!

Thank you very much, Anandagirl!

Awesome job on the push-ups, Bow!!!

Thank you, Flo! I'm not going in as dedicated as you are, but it's nice little addition I'm trying to add each day.

[bbowsh54]

04/25/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

04/25/2017 - Tuesday
Building Von Moger Mass Program
Lift #39
Shoulders & Calves Day

Seated Side Lateral Raise: 3 sets of 8-12 reps
20x15
25x15
25x16

Seated Dumbbell Overhead Press: 3 sets of 8-12 reps
40x15
55x10
55x10

Cable Upright Row: 3 set of 8-12 reps
80x17
110x15
130x13

Barbell Front Raise: 3 sets of 8-12 reps
45x12
45x12
45x12

Reverse Pec Deck Rear Delt Fly: 3 sets of 8-12 reps
110x15
110x15
130x10

Seated Calf Raise: 3 sets of 8-12 reps
90x18
115x13
115x13

One-Leg Standing Dumbbell Calf Raise: 3 sets of 8-12 reps
15x12
15x12
15x12

Machine Side Lateral: 3 sets
40x15
50x15
70x12

Push-Ups: 3 sets
16
16
14

---

04/26/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

04/26/2017 - Wednesday
Building Von Moger Mass Program
Lift #40
Triceps, Biceps, & Abs Day

Preacher Curl: 3 sets of 8-12 reps
50x12
50x12
50x13

Triceps Rope Pushdown: 3 sets of 8-12 reps
70x15
90x14
110x11

Seated Dumbbell Curl: 3 sets of 8-12 reps
35x12
40x11
45x7

Cable Straight-Bar Triceps Pushdown: 3 sets of 8-12 reps
110x15
130x14
150x12

Cable Rope Hammer Curl: 3 sets of 8-12 reps
80x16
110x12
120x10

Skullcrusher: 3 sets of 8-12 reps
50x12
50x12
50x12

Flat Bench Lying Leg Raise: 4 sets of 20 reps
20
20
20
20

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Upload - 1 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
The grind continues.
Front left shoulder bothered me a bit yesterday. I need to keep the weight more towards the "front" of me during overhead press movements, instead of completely off to the side.
I'm really focusing on developing an MMC for my side delts. It has been a challenge for me.
My biceps failed today during the seated DB curls. Felt a great pump. Triceps strength seems to be improving!
Happy Hump Day all.

[jwtiger69]

--Pre-Workout--
Upload - 1 scoop of Alpha Pro Nutrition Upload

Ya buddy!

[NoCarbsNoSugar]

How do you like the Upload?
AlphaPro sure is a good brand.

[bbowsh54]

04/27/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

04/27/2017 - Thursday
Building Von Moger Mass Program
Lift #29
Back Day

Hammer Plate Machine Row: 5 sets of 10-15 reps
180x15
180x13
230x14
230x15
270x10

Flat Bench Lying Cable Pullover: 4 sets of 10-15 reps
50x15
60x15
60x15
60x15

Machine Low Row: 3 sets of 10-12 reps
110x13
130x12
130x13

Incline Machine High Row: 3 sets of 10-12 reps
150x15
170x13
190x13

Close-Grip Lat Pulldown: 3 sets of 10-12 reps
120x15
140x13
160x12

Wide-Grip Lat Pulldown: 3 sets of 10-12 reps
140x15
150x12
160x12

Back Extension: 2 sets of 15 reps
BWx15
BWx15

Push-Ups: 2 sets
16
17

---

04/28/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

04/28/2017 - Friday
Building Von Moger Mass Program
Lift #30
Chest Day

Pec Deck Fly: 3 sets of 10-15 reps
90x15
110x12
110x12

Machine Chest Press: 3 sets of 10-12 reps
130x14
150x12
170x11

Incline Bench Press: 3 sets of 10-12 reps
135x12
155x11
165x9

Flat Dumbbell Fly: 3 sets of 10-12 reps
35x15
45x12
45x11

Incline Dumbbell Press: 3 sets of 10-12 reps
55x11
60x11
60x10

Decline Dumbbell Press: 3 sets of 10-12 reps
60x15
80x10
80x10

Push-Ups: 3 sets
11
11
10

Cross-body Sit-Ups: 5 sets
14
14
18
16
14

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Upload - 1 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
Another successful week is in the books.
I'm pretty sore today.
Felt very strong during my back workout yesterday... Liking the strength increase there.
Per usual, front left shoulder bothered me during incline press today. Still hit the weights I wanted to.
I hope this early morning cardio starts to pay off. Two weeks straight of going all five weekdays at 5:45 AM.
Sand Volleyball league starts next week.
Have a fantastic weekend, everybody!

---

Ya buddy!

So yummy! Great stuff.

How do you like the Upload?
AlphaPro sure is a good brand.

Hey Flo! I have only used it three times so far, so I'll wait a couple weeks until I give it a thorough review. However, initial reaction is: It's DELICIOUS! Love this watermelon flavor. It definitely gave me a great extra burst of energy during my back lift yesterday. I need to experiment with the timing of how long before my lifts to take it... Take care!

[Partyrocking]

in4 volleyball stories. Did you know that sitting volleyball is a sport?

[jwtiger69]

How do you like the draft so far? I cannot believe the trade the niners did. Still in rebuild mode but that defense is going to look a hell of a lot better.

[bbowsh54]

05/01/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/01/2017 - Monday
Building Von Moger Mass Program
Lift #36
Back Day

Wide-Grip Lat Pull-down: 4 sets of 8-12 reps
140x15
150x13
160x12
180x11

Seated Low Cable Row: 4 sets of 8-12 reps
90x15
105x15
120x14
135x12

Single-Arm Dumbbell Row: 3 sets of 8-12 reps
55x12
65x12
75x12

Chest-Supported Barbell Row: 3 sets of 8-12 reps
95x15
115x11
115x12

Seated Wide-Grip Cable Row: 3 sets of 8-12 reps
105x12
105x12
120x12

Hammer Plate Machine Row: 2 sets 8-12 reps
230x13
230x13

Machine Back Extension: 3 sets of 8-12 reps
130x15
150x13
170x12

Push-Ups: 3 sets
17
15
17

Standing Dumbbell Shrugs: 4 sets
100x11
100x11
100x10
65x12

---

05/02/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/02/2017 - Tuesday
Building Von Moger Mass Program
Lift #37
Chest Day

Incline Dumbbell Fly: 4 sets of 8-12 reps
25x14
35x12
40x12
40x10

Incline Bench Press: 3 sets of 8-12 reps
135x12
155x12
165x10

Dumbbell Pullover: 3 sets of 8-12 reps
55x12
55x12
55x12

Bench Press: 3 sets of 8-12 reps
155x12
185x10
225x8

Cable Crossover: 4 sets of 10 reps
40x14
50x14
70x9
70x8

Push-Ups: 2 sets
12
11

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Upload - 1 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
Kicked off the week with a bang.
My traps are sore today.
Incline flyes really bothered my front left shoulder today. Thinking about taking them out of the routine completely, for a little while.
Still hit my target weights for chest today.
Sticking with the cycling cardio.
Happy Tuesday, all!

---

in4 volleyball stories. Did you know that sitting volleyball is a sport?

Haha, I did not know that... Here's a story: On Monday, my Summer Sand Volleyball League was cancelled due to excessive snow. True story. South Dakota is drunk. Thanks for stopping by!

How do you like the draft so far? I cannot believe the trade the niners did. Still in rebuild mode but that defense is going to look a hell of a lot better.

Your 49ers certainly upgraded their defense.
I cannot believe how bad you fleeced the Bears. That was great.
I'm fine with the Phins draft... We didn't mess it up too bad.
Thanks for dropping by!

[scrossmaggard]

Gotta love trap DOMS! Keep after it champ!

[NoCarbsNoSugar]

Doing great in here as always!

[lschepis]

Sand volleyball cancelled due to snow...where is Dakota anyway and what do ppl do there??

I wanna do push-ups with u! I'll jump on ur back. No pervert comments in here please...was an innocent thought.

[NoCarbsNoSugar]

I wanna do push-ups with u! I'll jump on ur back. No pervert comments in here please...was an innocent thought.

oh Laura

[anandagirl]

I wanna do push-ups with u! I'll jump on ur back. No pervert comments in here please...was an innocent thought.

[bbowsh54]

05/03/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/03/2017 - Wednesday
Building Von Moger Program
Lift #39
Shoulders & Calves Day

Seated Side Lateral Raise: 3 sets of 8-12 reps
20x15
25x15
30x11

Seated Dumbbell Overhead Press: 3 sets of 8-12 reps
40x15
55x11
55x10

Cable Upright Row: 3 set of 8-12 reps
100x14
110x15
130x13

Barbell Front Raise: 3 sets of 8-12 reps
45x12
45x12
45x12

Reverse Pec Deck Rear Delt Fly: 3 sets of 8-12 reps
110x15
110x15
130x11

Seated Calf Raise: 4 sets of 8-12 reps
115x15
115x20
115x20
115x17

One-Leg Standing Dumbbell Calf Raise: 3 sets of 8-12 reps
15x12
15x12
15x12

Machine Side Lateral: 3 sets
50x14
50x14
70x12

Push-Ups: 4 sets
17
15
15
16

Standing Dumbbell Side Raises:
30x11
30x11

---

05/04/2017 - Thursday
Building Von Moger Program
Lift #40
Triceps, Biceps, & Abs Day

Preacher Curl: 3 sets of 8-12 reps
65x12
65x12
65x12

Triceps Rope Pushdown: 3 sets of 8-12 reps
70x15
90x15
110x12

Seated Dumbbell Curl: 3 sets of 8-12 reps
35x12
40x10
45x8

Cable Straight-Bar Triceps Pushdown: 3 sets of 8-12 reps
110x15
130x14
150x12

Cable Rope Hammer Curl: 3 sets of 8-12 reps
80x16
110x14
120x11

Skullcrusher: 3 sets of 8-12 reps
65x12
65x12
65x12

Flat Bench Lying Leg Raise: 4 sets of 20 reps
20
20
20
20

Push-Ups: 2 sets
15
14

---

05/05/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
E'cinerator - 1 capsule of Muscleology E'cinerator
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--With Meal Two--
DTOX - 3 capsule of Muscleology DTOX
--Pre-Workout--
Upload - 1/2 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Meal Four--
E'cinerator - 1 capsule of Muscleology E'cinerator
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
First couple lifts with the some new supps by Muscleology. I plan to wait and use the DPXCUTS they sent me on the final ten days of these next 30 days.
Hit it hard Wednesday, blasted the delts!
I need to monitor my caffeine intake, while on E'cinerator. I might need to cut out the Pre-Workout. :/ Will try a half scoop, instead of a full scoop.
Hit the arms and abs on Thursday.
Toned it down to a half scoop of Upload. Felt better after my afternoon E'cinerator dosage.
It made me anxious on Day 1, but I realized I had just consumed 700 mg of caffeine for the day! No bueno. Much more than I'm used to. :P
Drinking a ton of water, staying hydrated!
I will post an update on my weight next week. I'm trying to weigh myself twice a week.
I think I will run this program for two more weeks, and then switch it up. Might go back and run through Jay Cutler's Livin' Large program a second time.
Feel free to make suggestions, anyone!
(I traditionally love Kris Gethin trainers. I've run though four of them, and two of those twice over)
Thanks so much for dropping by!

---

Gotta love trap DOMS! Keep after it champ!

Thank you very much, Scrossmaggard

Doing great in here as always!

Thanks a lot, Flo!

Sand volleyball cancelled due to snow...where is Dakota anyway and what do ppl do there??

I wanna do push-ups with u! I'll jump on ur back. No pervert comments in here please...was an innocent thought.

Awwww... Thanks, Laura!
Our weather is bananas. No worries, the snow completely melted by Tuesday. South Dakota is near Canada, hahaha. Just north of the glorious corn-growing here in the U.S.

oh Laura

Hehehe... Fitting. We love Laura.

[jwtiger69]

I wanna do push-ups with u! I'll jump on ur back. No pervert comments in here please...was an innocent thought.

Sounds like a good time...

[Gen1GT]

You're as crazy as ever, Bowser!

[lschepis]

oh Laura

U always catch me being bad

Girlie, u can get on the bottom for a push-up sandwich.

05/03/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/03/2017 - Wednesday
Building Von Moger Program
Lift #39
Shoulders & Calves Day

Seated Side Lateral Raise: 3 sets of 8-12 reps
20x15
25x15
30x11

Seated Dumbbell Overhead Press: 3 sets of 8-12 reps
40x15
55x11
55x10

Cable Upright Row: 3 set of 8-12 reps
100x14
110x15
130x13

Barbell Front Raise: 3 sets of 8-12 reps
45x12
45x12
45x12

Reverse Pec Deck Rear Delt Fly: 3 sets of 8-12 reps
110x15
110x15
130x11

Seated Calf Raise: 4 sets of 8-12 reps
115x15
115x20
115x20
115x17

One-Leg Standing Dumbbell Calf Raise: 3 sets of 8-12 reps
15x12
15x12
15x12

Machine Side Lateral: 3 sets
50x14
50x14
70x12

Push-Ups: 4 sets
17
15
15
16

Standing Dumbbell Side Raises:
30x11
30x11

---

05/04/2017 - Thursday
Building Von Moger Program
Lift #40
Triceps, Biceps, & Abs Day

Preacher Curl: 3 sets of 8-12 reps
65x12
65x12
65x12

Triceps Rope Pushdown: 3 sets of 8-12 reps
70x15
90x15
110x12

Seated Dumbbell Curl: 3 sets of 8-12 reps
35x12
40x10
45x8

Cable Straight-Bar Triceps Pushdown: 3 sets of 8-12 reps
110x15
130x14
150x12

Cable Rope Hammer Curl: 3 sets of 8-12 reps
80x16
110x14
120x11

Skullcrusher: 3 sets of 8-12 reps
65x12
65x12
65x12

Flat Bench Lying Leg Raise: 4 sets of 20 reps
20
20
20
20

Push-Ups: 2 sets
15
14

---

05/05/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
--Mid-Morning--
E'cinerator - 1 capsule of Muscleology E'cinerator
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--With Meal Two--
DTOX - 3 capsule of Muscleology DTOX
--Pre-Workout--
Upload - 1/2 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Meal Four--
E'cinerator - 1 capsule of Muscleology E'cinerator
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
First couple lifts with the some new supps by Muscleology. I plan to wait and use the DPXCUTS they sent me on the final ten days of these next 30 days.
Hit it hard Wednesday, blasted the delts!
I need to monitor my caffeine intake, while on E'cinerator. I might need to cut out the Pre-Workout. :/ Will try a half scoop, instead of a full scoop.
Hit the arms and abs on Thursday.
Toned it down to a half scoop of Upload. Felt better after my afternoon E'cinerator dosage.
It made me anxious on Day 1, but I realized I had just consumed 700 mg of caffeine for the day! No bueno. Much more than I'm used to. :P
Drinking a ton of water, staying hydrated!
I will post an update on my weight next week. I'm trying to weigh myself twice a week.
I think I will run this program for two more weeks, and then switch it up. Might go back and run through Jay Cutler's Livin' Large program a second time.
Feel free to make suggestions, anyone!
(I traditionally love Kris Gethin trainers. I've run though four of them, and two of those twice over)
Thanks so much for dropping by!

---


Thank you very much, Scrossmaggard


Thanks a lot, Flo!


Awwww... Thanks, Laura!
Our weather is bananas. No worries, the snow completely melted by Tuesday. South Dakota is near Canada, hahaha. Just north of the glorious corn-growing here in the U.S.


Hehehe... Fitting. We love Laura.

Awww...smooch.

Sounds like a good time...

Just like u to want in on the action.

[anandagirl]

Girlie, u can get on the bottom for a push-up sandwich.

[Wlindqu1]

Great stuff Bow! I'm impressed with how you've kept on going! How much weight have you lost since you started?

[bbowsh54]

05/05/2017 - Friday
Building Von Moger Program
Lift #29
Back Day

Plate Machine Hammer Row: 5 sets of 10-15 reps
230x13
230x13
230x14
270x11

Flat Bench Lying Cable Pullover: 4 sets of 10-15 reps
40x15
40x15
50x15
50x15

Machine Low Row: 3 sets of 10-12 reps
110x13
130x13
130x13

Incline Machine High Row: 3 sets of 10-12 reps
150x15
190x13
190x13

Close-Grip Lat Pulldown: 3 sets of 10-12 reps
120x15
135x15
160x10

Wide-Grip Lat Pulldown: 3 sets of 10-12 reps
135x15
160x13
170x10

Machine Back Extension: 2 sets of 15 reps
150x15
150x15

Smith Machine Behind-The-Back Shrug: 2 sets
195x12
195x24

Standing Dumbbell Shrug: 2 sets
100x11
100x10

Push-Ups: 2 sets
18
17

---

05/08/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/08/2017 - Monday
Building Von Moger Program
Lift #30
Chest Day

Pec Deck Fly: 3 sets of 10-15 reps
90x15
110x13
110x13

Machine Chest Press: 3 sets of 10-12 reps
130x14
150x12
170x11

Incline Bench Press: 3 sets of 10-12 reps
135x12
155x12
165x10

Flat Dumbbell Fly: 3 sets of 10-12 reps
35x15
45x12
45x12

Incline Dumbbell Press: 3 sets of 10-12 reps
55x12
60x11
60x11

Decline Dumbbell Press: 3 sets of 10-12 reps
60x15
80x10
80x11

Push-Ups: 2 sets
13
15

Cross-Body Sit-Ups: 3 sets
16
18
20

---

05/08/2017 - Monday Night
Cardio
Volleyball

Sand Volleyball League Match: 50 minutes

---

05/09/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
--Mid-Morning--
E'cinerator - 1 capsule of Muscleology E'cinerator
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--With Meal Two--
DTOX - 3 capsule of Muscleology DTOX
--Pre-Workout--
Upload - 1/2 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Meal Four--
E'cinerator - 1 capsule of Muscleology E'cinerator
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
Ended last week with a solid back lift.
Back is feeling stronger during rows and pulls. Glad to see some progress.
Went out and walked nine holes of golf Friday evening after work... Walked another nine holes on Sunday evening.
Put in plenty of work yesterday. Legs are feeling it today.
Really fatigued the chest yesterday. Front left shoulder didn't feel great during the DB flyes and incline press, but still managed to push the targeted weights.
Meal Prep for the week posted on my IG @bbowsh54. Have a great Tuesday, all!

---

Hahaha... Gotta love the Leo memes.

Sounds like a good time...

I agree. Laura should always take point in a social setting.

You're as crazy as ever, Bowser!

Thanks, Gen1GT! Great to hear from you, sir!

U always catch me being bad

Girlie, u can get on the bottom for a push-up sandwich.

Awww...smooch.

Just like u to want in on the action.

I like where Laura's head is at.
Of course he wants in on the action, who wouldn't?

Please never stop posting GIFs. They make my day.

Great stuff Bow! I'm impressed with how you've kept on going! How much weight have you lost since you started?

Hey Wlindqu1!! Great to hear from you! My weight completely yo-yo's throughout the year. I've weighed anywhere from 283 to 235 pounds in this journey. I generally follow a structured cut when leading up to events or trips. If we're just talking 2017, I'm down about 20 pounds from New Years. Even that was a roller coaster, as I lost a lot of weight before my Vegas trip, then put a lot back on, and now I'm trying to cut for my best friend's wedding.
Overall, though, I definitely feel and look healthier. I want to stop the yo-yo'ing and stay below 250 for the rest of my life.

[NoCarbsNoSugar]

was wondering about the 1/2 scoop of Upload
just curious

[bbowsh54]

2017 Push-Up Update

04/24
+38

04/25
+46

04/27
+33

04/28
+32

05/01
+49

05/02
+23

05/03
+63

05/04
+29

05/05
+35

05/08
+28

05/09
+30

Individual Total: 3,295

[bbowsh54]

05/09/2017 - Tuesday
Building Von Moger Program
Lift #33
Triceps, Biceps, & Abs Day

Standing EZ-Bar Curl: 4 sets of 10-15 reps
65x15
65x17
75x14
75x13

Preacher Curl: 3 sets of 10-15 reps
65x12
65x12
65x14

Machine Curl: 3 sets of 10-15 reps
50x15
70x13
90x12

Straight-Bar Cable Pushdown: 4 sets of 10-15 rep
120x15
150x13
150x12

Skullcrusher: 3 sets of 10-15 reps
65x12
65x12
75x11

Machine Triceps Extension: 3 sets of 10-15 reps
50x15
70x14
80x12

Lying on Bench Leg Raise: 3 sets of 20 reps
20
20
20

Lying on Bench Knee Raise/Pull-In: 3 sets of 20 reps
19
20
20

Sit-Up: 3 sets of 20 reps
20
20
20

Push-Ups: 2 sets
16
14

---

05/10/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/10/2017 - Wednesday
Building Von Moger Program
Lift #34
Shoulders & Calves Day

Plate Machine Shoulder Press: 3 sets of 10-15 reps
90x15
140x13
180x10

Dumbbell Side Lateral Raise: 6 sets of 10-15 reps
20x15
25x15
30x15
30x14
25x14
25x13

Standing Overhead Dumbbell Press: 3 sets of 10-15 reps
45x14
55x10
55x10

Incline Dumbbell Rear-Delt Fly: 3 sets of 10-15 reps
25x12
25x13
25x14

Seated Barbell Shoulder Press: 3 sets to failure
95x12
95x12
95x10

Seated Calf Raise: 5 sets of 10-20 reps
90x20
115x18
115x19
115x17
115x16

Push-Ups: 3 sets
14
13
13

---

05/11/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/11/2017 - Thursday
Building Von Moger Program
Lift #36
Back Day

Wide-Grip Lat Pull-down: 4 sets of 8-12 reps
140x15
150x14
160x12
180x10

Seated Low Cable Row: 4 sets of 8-12 reps
90x15
105x15
120x13
135x12

Single-Arm Dumbbell Row: 3 sets of 8-12 reps
55x12
65x12
75x12

Chest-Supported Barbell Row: 3 sets of 8-12 reps
95x15
115x12
115x12

Seated Wide-Grip Cable Row: 3 sets of 8-12 reps
105x12
105x12
120x12

Hammer Plate Machine Row: 2 sets 8-12 reps
230x13
230x13

Machine Back Extension: 3 sets of 8-12 reps
130x15
150x15
170x12

Push-Ups: 3 sets
17
17
16

Standing Dumbbell Shrugs: 4 sets
100x10
100x10
100x10
65x12

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
--Mid-Morning--
E'cinerator - 1 capsule of Muscleology E'cinerator
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--With Meal Two--
DTOX - 3 capsules of Muscleology DTOX
--Pre-Workout--
Upload - 1/2 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Meal Four--
E'cinerator - 1 capsule of Muscleology E'cinerator
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
I astoundingly went to bed at 9:00 PM Monday night, and actually fell asleep around that time. Randomly woke up at 1:00 AM for a little bit, but I was rested!
Felt sore Tuesday. Must have worked hard. :P
Hit all my target weights during Tuesday's lift.
Was nervous for how my front left shoulder issue would feel this week, but I've kept it under control.
I've really pushed it during cycling class this week. Pool of sweat under me each day. You control your resistance, and I'm cranking mine up.
Put in some solid work Wednesday and Thursday.
Really fried the delts. Screaming during the final military press sets.
Hit all my target weights during back today. Hoping to pull some heavier weights in the coming weeks.
Happy Friday Eve, all.

---

Pre-Workout Motivational Video


---

was wondering about the 1/2 scoop of Upload
just curious

Hey Flo!
Yes, because of the E'cinerator I'm taking... I felt I needed to cut my caffeine back a little bit. :/ The first day I took all three caffeine doses (two E'Cinerators and one scoop of Upload) I was buzzing! Haha... Just cutting it back a bit. Take care, man!!

[mvd546]

Solid training Bow!! Nice work moving those 100's on the shrugs!

[Wlindqu1]

[/QUOTE]Hey Wlindqu1!! Great to hear from you! My weight completely yo-yo's throughout the year. I've weighed anywhere from 283 to 235 pounds in this journey. I generally follow a structured cut when leading up to events or trips. If we're just talking 2017, I'm down about 20 pounds from New Years. Even that was a roller coaster, as I lost a lot of weight before my Vegas trip, then put a lot back on, and now I'm trying to cut for my best friend's wedding.
Overall, though, I definitely feel and look healthier. I want to stop the yo-yo'ing and stay below 250 for the rest of my life.[/QUOTE]

Awesome! Are you still dieting pretty strictly?

[bbowsh54]

05/12/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/12/2017 - Friday
Building Von Moger Program
Lift #37
Partial Chest Day

Incline Bench Press: 5 sets of 8-12 reps
135x14
135x12
155x12
165x10
165x9

Dumbbell Pullover: 2 sets of 8-12 reps
55x12
55x12

Bench Press: 4 sets of 8-12 reps
185x10
185x10
185x9
185x9

Cable Crossover: 4 sets of 10 reps
40x20
60x13
70x10
70x8

Cross-Body Sit-Ups: 4 sets
20
20
20
20

---

05/15/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/15/2017 - Monday
Building Von Moger Program
Lift #29
Back Day

Plate Machine Hammer Row: 4 sets of 10-15 reps
230x13
230x13
230x15
270x11

Flat Bench Lying Cable Pullover: 4 sets of 10-15 reps
40x15
60x15
60x15
70x14

Machine Low Row: 3 sets of 10-12 reps
110x13
130x13
130x13

Incline Machine High Row: 3 sets of 10-12 reps
150x15
190x13
190x13

Close-Grip Lat Pulldown: 3 sets of 10-12 reps
120x15
140x15
160x12

Wide-Grip Lat Pulldown: 3 sets of 10-12 reps
140x15
160x14
180x11

Back Extension: 2 sets of 15 reps
15
15

Standing Dumbbell Shrug: 4 sets
100x12
100x10
100x10
65x14

Push-Ups: 2 sets
18
17

---

05/16/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/16/2017 - Tuesday
Building Von Moger Program
Lift #30
Chest Day

Pec Deck Fly: 3 sets of 10-15 reps
90x15
110x15
110x13

Machine Chest Press: 3 sets of 10-12 reps
130x14
150x12
170x11

Incline Bench Press: 3 sets of 10-12 reps
135x12
155x12
165x10

Flat Dumbbell Fly: 3 sets of 10-12 reps
35x15
45x12
45x12

Incline Dumbbell Press: 3 sets of 10-12 reps
55x12
60x12
60x11

Decline Dumbbell Press: 3 sets of 10-12 reps
60x14
80x11
80x11

Push-Ups: 2 sets
12
12

---

05/17/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

05/17/2017 - Wednesday
Building Von Moger Program
Lift #33
Triceps, Biceps, & Abs Day

Standing EZ-Bar Curl: 4 sets of 10-15 reps
65x16
65x17
75x14
75x13

Preacher Curl: 3 sets of 10-15 reps
65x12
65x12
65x14

Machine Curl: 3 sets of 10-15 reps
50x15
70x13
90x12

Straight-Bar Cable Pushdown: 4 sets of 10-15 rep
130x14
150x13
150x13

Skullcrusher: 3 sets of 10-15 reps
65x12
65x12
75x11

Machine Triceps Extension: 3 sets of 10-15 reps
50x15
70x14
90x12

Lying on Bench Leg Raise: 3 sets of 20 reps
20
20
20

Lying on Bench Knee Pull-In: 3 sets of 20 reps
19
20
20

Sit-Up: 3 sets of 20 reps
20
20
20

Push-Ups: 2 sets
16
14

---

Supplements
--Upon Waking--
Protein - 1 scoop of Champion Performance Pure Whey Plus
Fish Oil - 2 Omega-3 Fish Oil by Champion Performance
--Mid-Morning--
E'cinerator - 1 capsule of Muscleology E'cinerator
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--With Meal Two--
DTOX - 3 capsules of Muscleology DTOX
--Pre-Workout--
Upload - 1/2 scoop of Alpha Pro Nutrition Upload
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Meal Four--
E'cinerator - 1 capsule of Muscleology E'cinerator
--Before Bed--
Sleep Support - 3 capsules of ErgoGenix ErgoZZZ

---

Workout Notes
Wrapped up last week with a chest lift. Due to a meeting at work that ran long before my lift, and a scheduled meeting at 1:00 PM, I really had to rush through the lift. I ended up straying away from the program a little, and just doing extra sets of incline and flat bench press. Certainly got the heart rate jacked, with lesser rest periods between sets!
Hit the cardio Friday morning and Monday morning.
Kicked the week off with a solid back lift.
Hit the chest on Tuesday.
Been doing well with my cardio.
I've been doing a lot of research on the ketogenic diet the past week and a half. I believe I'm going to experiment with it for 60 days, to gain my own perspective on it.
Arms and abs today. Felt a great pump.
Killed the cycling class this morning... Was a pool of sweat under me afterwards.
Dealing with a minor headache this afternoon.

---

Solid training Bow!! Nice work moving those 100's on the shrugs!

Thanks so much for stopping by, Matt!

Awesome! Are you still dieting pretty strictly?

Hey Wlindqu! I stay very strict with my diet on the weekdays, but I'm terrible on the weekends.. My scheduled "Saturday Cheat Days" usually turn into a Friday night through Sunday cheat weekend.
That's going to change when I try the ketogenic diet soon.

[NoCarbsNoSugar]

Why Keto?
Just curious.