You want it, you gotta earn it journal

[5Six]

I seen you post around in other journals, and didn't realize you had one.

I'm in man

[kmaster82]

Great to see you back in action. Happy New Year and here is to great things in 09'

[FitIron]

Originally Posted by healthybodies

We had a little car trouble on our return home Sunday and had to stay one extra day. Luckily it was an easy fix, alternater, and God was kind enough to not leave us stranded. So we are back home, but off schedule. So I am taking this week as my cyclical recuperation week and doing some mild cardio and active rest to keep the fires burning. I will be back on schedule come January 5th with a new routine and some new goals for the new year. Until that time, I will still be hitting my Macros each day and taking advantage of the rest to get some much needed business taken care of.

Originally Posted by healthybodies

After having last week off I am itching to get back into the gym. I have a new training rotation, a new workout partner, and a new sense of motivation, but I need some new goals to keep it up for the long term. Right now all I am looking to do is string together 8 straight weeks of good training and perfect nutrition. I have a hurdle with my sons birthday in the 16th, but being at home, it will be easier to stick to the plan.

Training rotation as of 1/5/09

Day 1: Delts&Chest - Low rep/volume, Compound

Day 2:Legs - Low rep/volume, Compound

Day 3:Off/Kettlebell

Day 4:Upper body - High rep/volume, isolation

Day 5:Legs - High rep/volume, isolation

Day 6:Back - Low rep/volume, compound

Day 7:Off/Active Rest

More plans as they come so stay tuned.

Hey Brad, great to hear you got home safely without too much trouble. Although it was pain things could have been worse.

I know what you mean about itching to get back in the gym and on track.

I know you'll bring your best 2009.

[healthybodies]

Originally Posted by Quelly

I like it brad

I am excited to get it going!!

Originally Posted by 5Six

I seen you post around in other journals, and didn't realize you had one.

I'm in man

Welcome and thanks for checking in on me, hope to see you around.

Originally Posted by kmaster82

Great to see you back in action. Happy New Year and here is to great things in 09'

It was nice to have the time off, but now I am ready to get rolling.

Originally Posted by FitIron

Hey Brad, great to hear you got home safely without too much trouble. Although it was pain things could have been worse.

I know what you mean about itching to get back in the gym and on track.

I know you'll bring your best 2009.

Taking it to the PRO level Tony, I know you will be there soon as well.

[healthybodies]

With the advice of a few different reliable sources, I am going to keep my dietary fat a little higher that I usually do and drop my protein back.

Goal Numbers
PRO:275g
CHO:250g
FAT:80g
CALS:2,820

I will follow my usual pre, during and post workout nutrition and supplementation, except I will cut back my protein to one scoop during the workout

Pre workout-4:30am
3/4 cup Oats, 1/4 cup raisins, 2 TBLsp Natty Peanut Butter
2 Dymetadrine Exteme, 2 Bullet Proof

Pre workout #2-5:30am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

During Workout - 6:00 - 7:00am
1 scoop VP2, 6 BCAA 4500

Post Workout - 7:00am
1 Scoop VP2, 2 Myo-D, 1 CLA, 1 Beta X

For the remaining part of the day I will take another dose of Bullett Proof, Myo-D, CLA, and Beta-X. I will take 3g of GABA at bedtime to help me sleep.

As for my Creatine, I will stick to Paul Cribbs recommendation of 5g, four times a day for 4 days a week and none for 3 days.

So for the most part that's the plan. Just stick to it every day for 8 straight weeks and then re-evaluate. Stats will come tomorrow.

[Quelly]

sounds like you have it all meticulously planned out brad, I like the new macros they should work great for you keep kicking tail and taking names amigo

[healthybodies]

The new year!! Going to have to remember to type 2009 from now on. New workout, new partner, new year, time to get rolling. This is kind of a back off week as I lighten the weight a little and stop short of failure on nearly every set. After having a recoop week last week, I don't need to be getting injured the first week in a new cycle.

Pre workout nutrition and supplementation - 4:30am
3/4 cup Oats, 1/4 cup raisins, 2 TBLsp Natty Peanut Butter
2 Dymetadrine Exteme, 2 Bullet Proof

Pre workout supplementation #2 - 5:30am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

Delts&Chest - Low rep/volume, Compound

OH Dumbbell Presses
THis week - 80lbs 3 x 6

Incline Dumbbell Presses
This week - 75lbs 2 x 6

Flat Dumbbell Presses
This week - 85lbs 2 x 6

Upright Rows
THis week - 135lbs 2 x 6, 145lbs 1x 6

Weighted Dips
This week - 62lbs 1 x 7, 72lbs 1 x 6

During Workout - 6:00 - 7:00am
1 scoop VP2, 6 BCAA 4500

Post Workout nutrition and supplementation - 7:00am
1 Scoop VP2, 2 Myo-D, 1 CLA, 1 Beta X

Good first workout this morning. I can tell that my boobies are going to be sore come wednesday. The workout feels totally different doing the upright presses first and then chest presses after. The 85lb dumbbells on the flat press felt as heavy as the 100's when my chest is fresh. In any case, everything from my nipples to my chin is shaking and tired right now!!

PM Workout 6:45pm
I had a new client ask me all kinds of questions tonight when I was doing my workout so I just skipped rope as we talked.

Warm up
Skip Rope 200 turns

Workout Kettlebell Skip rope circuit
2 hand swing 62lb x 25 reps
Skip Rope 125 turns
2 hand swing 62lb x 25 reps
Skip Rope 125 turns
Snatch 52lb x 10 reps with each hand
-rest 2 minutes-
Snatch 52lb x 10 reps with each hand

Nothing to crazy tonight, it's my first day back after a week lay off so just took it easy.

Macros

Yesterday 1/4/09
PRO:203.5g
CHO:202g
FAT:78.5g
CALS:2,380
Fiber:16g

Today 1/5/09 Still have 2 more meals to eat.
PRO:187g
CHO:197g
FAT:56g
CALS:2,106
Fiber:16g

Misc Did not get my weight at my usual time this morning, so I will have to do it tomorrow. Tonight I was 185lbs and I am usually 4 -6 lbs heavier in the evening than in the morning.

[healthybodies]

Originally Posted by Quelly

sounds like you have it all meticulously planned out brad, I like the new macros they should work great for you keep kicking tail and taking names amigo

I've always been kind of anal that way. Even when I use to race circle track cars I was meticulous with my prep of the machine, loading the trailer/truck on race day, and my record keeping on the set up we used at the different tracks. Call it my OCD, but I can't do it any other way, its just the way God made me. It's 110% or nothing

edit: I even had to fix my typos!!

[toddbz]

I'm liking the new rotation and macros Brad.
I believe you'll find them to your liking.
So when on the gain train just bump the carbs like 10-15 per week until the weight starts to go up. Of course if you're gaining leave em be.

lookin fine in 09'

[Sandguy]

Big session! I know exactly what you mean about how the weight feels so much heavier on chest exercises when doing shoulders before them. Makes me feel really weak, lol.

Diet is looking great too.

[5Six]

Originally Posted by healthybodies

Welcome and thanks for checking in on me, hope to see you around.

No worries, man. Feel free to check out mine also.

Sick upright rows numbers also, too! How wide is your grip on those?

[Quelly]

Originally Posted by healthybodies

I've always been kind of anal that way. Even when I use to race circle track cars I was meticulous with my prep of the machine, loading the trailer/truck on race day, and my record keeping on the set up we used at the different tracks. Call it my OCD, but I can't do it any other way, its just the way God made me. It's 110% or nothing

edit: I even had to fix my typos!!

Oh i hear ya I'm very similar, question, is all your protein coming from whey?

[healthybodies]

Originally Posted by toddbz

I'm liking the new rotation and macros Brad.
I believe you'll find them to your liking.
So when on the gain train just bump the carbs like 10-15 per week until the weight starts to go up. Of course if you're gaining leave em be.

lookin fine in 09'

Thanks for the recommendation by the by! I'm actually enjoying the extra carbs and by the looks of my weight, I might be able to go up in a week or two.

Originally Posted by Sandguy

Big session! I know exactly what you mean about how the weight feels so much heavier on chest exercises when doing shoulders before them. Makes me feel really weak, lol.

Diet is looking great too.

All in how you fuel yourself right?

Originally Posted by 5Six

No worries, man. Feel free to check out mine also.

Sick upright rows numbers also, too! How wide is your grip on those?

I see your thread in your signature, I'll drop by to day hi.

I'd say about 6" apart. I don't go all the way up to my neck though, I stop when my upper arms are level. I really try to pull my elbows up and out with my delt kind of like a side lateral raise. I'll post some vids next week.

Originally Posted by Quelly

Oh i hear ya I'm very similar, question, is all your protein coming from whey?

NO WAY!! Like you said on your thread, it's not filling enough. I made that mistake years ago. Here's what my typical day looks like.

VP2 During and after workout
1 cup egg beaters/whites and 3 slices fat free cheese
1 cup nonfat cottage cheese with Vanilla Weight Gainer mixed in
6 oz of Chicken or 3 oz of beef(Today it was a sausage link...more fats )
Protein Bar
More meat
If I'm still below my numbers, I'll make a sludge sandwich before bed.

Any suggestions or recipes are always appreciated

[Quelly]

Originally Posted by healthybodies

Thanks for the recommendation by the by! I'm actually enjoying the extra carbs and by the looks of my weight, I might be able to go up in a week or two.



All in how you fuel yourself right?



I see your thread in your signature, I'll drop by to day hi.

I'd say about 6" apart. I don't go all the way up to my neck though, I stop when my upper arms are level. I really try to pull my elbows up and out with my delt kind of like a side lateral raise. I'll post some vids next week.



NO WAY!! Like you said on your thread, it's not filling enough. I made that mistake years ago. Here's what my typical day looks like.

VP2 During and after workout
1 cup egg beaters/whites and 3 slices fat free cheese
1 cup nonfat cottage cheese with Vanilla Weight Gainer mixed in
6 oz of Chicken or 3 oz of beef(Today it was a sausage link...more fats )
Protein Bar
More meat
If I'm still below my numbers, I'll make a sludge sandwich before bed.

Any suggestions or recipes are always appreciated

yeah I hear ya on that, whey will make you STARVE lol, and you don't want to talk to me about recipes bro...lol...I'm either making something up as I go...which actually normally tastes awesome....or I'm just throwing some meat in the microwave lol....70% of the time its the latter....talk to father flex and young9 if you actually care what it tastes like lol

[5Six]

Originally Posted by healthybodies

I'd say about 6" apart. I don't go all the way up to my neck though, I stop when my upper arms are level. I really try to pull my elbows up and out with my delt kind of like a side lateral raise. I'll post some vids next week.

COo man. Thanks for the info!

[toddbz]

Originally Posted by healthybodies

Thanks for the recommendation by the by! I'm actually enjoying the extra carbs and by the looks of my weight, I might be able to go up in a week or two.

Not a problem.
If you gain 1/2 pound keep em where there at. Less than that bump 10-15g
You liking the increased fats?
You could still up those some ya know? 85-90

[healthybodies]

Pretty busy day today so I am typing this in well after my workout this morning unlike "live" right during my workout. I got called in this morning at 1:30am and I had a client at 5:30am. So if I sound a little gorggy, that's why. The leg workout was good, in fact probably a little do good for my first week back. I may be paying for it in a couple of days. In any case right after the workout I headed to the Rotary to give a talk about Health and Fitness, and hopefully drum up some BIZ.

Pre workout nutrition and supplementation - 4:30am
3/4 cup Oats, 1/4 cup raisins, 18 almonds (out of Natty PB)
2 Dymetadrine Exteme, 3 Bullet Proof

Pre workout supplementation #2 - 5:30am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

Legs - Low rep/volume, compound exercises.

Overhead Squat
THis week - 115lbs 2 x 5

Box Squats
This week - 185lbs x 5, 205lbs x 5

Front Squats
This week - 225lbs 3 x 5

Leg Press
This week - 500lbs 2 x 6, 1x5

So like I said, this workout may have been a little to good. The legs were getting hit pretty good and my legs feel pretty rubbery now. I really like the box squats. I THINK I actually looked like knew what I was doing. The hard part is going to be keeping that technique when I get to a weight that I should be using. The front squats were great. I am really doing well with those, I feel I could be doing 275lbs maybe even 295lbs by the end of this cycle

PM workout
Step aerobics scheduled for 5:30pm - DID NOT HAPPEN!!

Elliptical - 10 minutes, 1700 strides no holding machine
Skip Rope - 200 turns by 3 sets

Just a little somtn, somtn to keep the legs loosened up.

Macros
yesterday 1/5/09 saved a little room in case I got called in, then I was too tired to eat.
PRO:245.5g
CHO:247.5g
FAT:69.5g
CALS:2,666
Fiber:17g

Today 1/6/08 Still more food to eat 2nite
PRO:179g
CHO:167g
FAT:73g
CALS:2,050
Fiber:20g

Misc Pics from todays appearance at the local rotary

[healthybodies]

Originally Posted by Quelly

yeah I hear ya on that, whey will make you STARVE lol, and you don't want to talk to me about recipes bro...lol...I'm either making something up as I go...which actually normally tastes awesome....or I'm just throwing some meat in the microwave lol....70% of the time its the latter....talk to father flex and young9 if you actually care what it tastes like lol

LMAO!!!

Originally Posted by 5Six

COo man. Thanks for the info!

You bet! Stopped by your thread, looks G8!

Originally Posted by toddbz

Not a problem.
If you gain 1/2 pound keep em where there at. Less than that bump 10-15g
You liking the increased fats?
You could still up those some ya know? 85-90

I gonna wait and see what my weight is doing. Too busy this morning to weigh again I feel AWESOME though and it looks like I am still staying pretty lean. Except these DAMN love handles around back. Just the way God made me. I got crazy six pack abs and back fat on my low back x2

[Sandguy]

Originally Posted by healthybodies

I feel I could be doing 275lbs maybe even 295lbs by the end of this cycle

DO IT!

Strong workout, OH squats are tough. Did it take you a while to get the technique down?

Low rep/volume leg day for me today as well.

[Quelly]

glad to see your liking box squats, personally they helped me get good form, hope you find the same to be true

[healthybodies]

Originally Posted by Sandguy

DO IT!

Strong workout, OH squats are tough. Did it take you a while to get the technique down?

Thanks o whole lot and yes it did take me while to get the technique down. I started by squating with my toes against a wall and arms over head. Did that for about 2 weeks. Then I started to squat holding a wood dowel overhead right in front of a power rack. I'd just slide the dowel down the cage as I squated, got the shoulders nice and flexible. That really works the best and is how I teach my clients. Did that for another couple o weeks, then started with an unloaded bar. I REALLY wanted to get them down. Now when people see me do them with 135lbs, they look at me like WTF!! And that's really nothin' weight wise.

Originally Posted by Quelly

glad to see your liking box squats, personally they helped me get good form, hope you find the same to be true

I'm gonna post some vid next week so check in and tell me how I am doing. At least they felt like Berto looks

[Quelly]

look forward to it

[Belinda Benn]

Hi Brad, I look forward to seeing some vid - are you going to do one on these squats, it would be good to see that. You have inspired me to work hard at my technique and I have seen some strength gains - thanks!

Belinda

Originally Posted by healthybodies

Thanks o whole lot and yes it did take me while to get the technique down. I started by squating with my toes against a wall and arms over head. Did that for about 2 weeks. Then I started to squat holding a wood dowel overhead right in front of a power rack. I'd just slide the dowel down the cage as I squated, got the shoulders nice and flexible. That really works the best and is how I teach my clients. Did that for another couple o weeks, then started with an unloaded bar. I REALLY wanted to get them down. Now when people see me do them with 135lbs, they look at me like WTF!! And that's really nothin' weight wise.



I'm gonna post some vid next week so check in and tell me how I am doing. At least they felt like Berto looks

[healthybodies]

Originally Posted by Belinda Benn

Hi Brad, I look forward to seeing some vid - are you going to do one on these squats, it would be good to see that. You have inspired me to work hard at my technique and I have seen some strength gains - thanks!

Belinda

AWESOME!!! I love it when I motivate others, it really fuels my fire so THANK YOU. The box squats are brand new to me and who better to evaluate my technique than power lifters. You should see how pretty Berto looks when he squats Belinda. I thought my squats were good, but mine are flat ugly compared to his. So hopefully he and Eric can give me some feed back when I post my videos next week.

Great to hear from you and keep in touch. Whats the status on your website? I keep checking for it on your main page.

[healthybodies]

Some PRO Cardio this morning and man I felt like a PU$$EE. Good thing I had my new workout partner with me or I might have whimped out and dropped weight on some of these. Its amazing how quickly your conditioning will drop if you don't stay on top of it.

Pre workout nutrition and supplementation - 4:30am
3/4 cup Oats, 1/4 cup raisins, 2 TBLsp Natty PB
2 Dymetadrine Exteme, 3 Bullet Proof

Pre workout supplementation #2 - 5:30am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

Workout Kettlebell Cardio

100 2 hand swings
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -
100 long cycles
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -
100 Snatches Right about here I think I lost consiousness
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -

Post workout supplementation and nutrition - 1 scoop VP2 and 5g Creating and GL3.

So that was this mornings workout. Like I said it kicked my butt. It made last nights cardio look, and feel, like a walk in the park.

No cardio tonight, take a widdle Pro rest and Recup before tomorrows high volume upper body day.

Macros
Yesterday 1/6/09
PRO:270g 275g is the goal
CHO:236g 250g is the goal
FAT:89g 80g is the goal
CALS:2,833.5 Whatever as long as I hit my numbers
Fiber:25g 30g is the goal

Today 1/7/09
PRO: 267g
CHO: 272g
FAT: 72g
CALS:2,834
Fiber:22g

[FitIron]

Originally Posted by healthybodies

Some PRO Cardio this morning and man I felt like a PU$$EE. Good thing I had my new workout partner with me or I might have whimped out and dropped weight on some of these. Its amazing how quickly your conditioning will drop if you don't stay on top of it.

Pre workout nutrition and supplementation - 4:30am
3/4 cup Oats, 1/4 cup raisins, 2 TBLsp Natty PB
2 Dymetadrine Exteme, 3 Bullet Proof

Pre workout supplementation #2 - 5:30am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

Workout Kettlebell Cardio

100 2 hand swings
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -
100 long cycles
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -
100 Snatches Right about here I think I lost consiousness
53lbs x 25 reps (4 sets)
- 1 TGU 53lb each side -

Post workout supplementation and nutrition - 1 scoop VP2 and 5g Creating and GL3.

So that was this mornings workout. Like I said it kicked my butt. It made last nights cardio look, and feel, like a walk in the park.

No cardio tonight, take a widdle Pro rest and Recup before tomorrows high volume upper body day.

Macros
Yesterday 1/6/09
PRO:270g 275g is the goal
CHO:236g 250g is the goal
FAT:89g 80g is the goal
CALS:2,833.5 Whatever as long as I hit my numbers
Fiber:25g 30g is the goal

Today 1/7/09
PRO:
CHO:
FAT:
CALS:
Fiber:

Definitely looks like some PRO shhhhhhh going on in here Brad.

I can't remember if I have asked, but are you competing this year or in 2010?

[healthybodies]

Originally Posted by FitIron

Definitely looks like some PRO shhhhhhh going on in here Brad.

I can't remember if I have asked, but are you competing this year or in 2010?

How funny Tony! I just dropped in to Eric Helms thread to let him know about the WNBF US Pro Cup. It's happening September 26th in Sacramento and yours truly will be there with the nastiest hammies and glutes seen in a while.

How you doing brudda? I'll come visit you next.

[Belinda Benn]

Hi Brad! My site wont be ready to launch until March. I am working really hard on it now, writing a lot of content, articles, making some videos and some more photoshoots. I just found out bodybuilding.com are going to use me in some of their magazine advertising so that is very exciting as it will give me some great exposure. Anyway, right now I am focusing on leaning out very very slowly and maintaining my muscle condition. I will keep you updated on whats happening. Keep the good stuff coming!
Belinda

[healthybodies]

Originally Posted by Belinda Benn

Hi Brad! My site wont be ready to launch until March. I am working really hard on it now, writing a lot of content, articles, making some videos and some more photoshoots. I just found out bodybuilding.com are going to use me in some of their magazine advertising so that is very exciting as it will give me some great exposure. Anyway, right now I am focusing on leaning out very very slowly and maintaining my muscle condition. I will keep you updated on whats happening. Keep the good stuff coming!
Belinda

WOW B!!! That is awesome. You deserve it girl. I see you posting comments around and you always have kind and motivating things to say to other people so the reciprocation is over due. Can't wait until it all comes together and Belinda Benn is a house hold name in bodybuilding

[healthybodies]

Today is my first high volume/ high rep day and we are focusing on arms. LORD BE KIND! I have not done high volume in a while so I hope I am not suffering to bad.

Pre workout nutrition and supplementation - 4:30am
3/4 cup Oats, 1/4 cup raisins, 2 TBLsp Natty PB
2 Dymetadrine Exteme, 3 Bullet Proof

Pre workout supplementation #2 - 5:00am
1.5 Scoop Anabolic Rush, 3 Brute Force Reloaded

Workout - Upper body: High rep, high volume isolation

Kettlebell jerks
This week - 53lbs x 60 reps (2 sets)

Straight arm pull downs
THis week - 60lbs x 15 reps (5 sets)

Side Lateral Raises
This week - 25lbs x 15 reps (5 sets)

Incline Dumbbell Flies
THis week - 30lbs 1 x 15 reps, 35lbs x 15 reps (4 sets)

Dumbbell Curls
This week - 40lbs 1 x 15, 45lbs 2 x 15

Triceps Press down
This week - 80lb 1 x 15, 90lbs 1 x 15, 1 x 13 (Tapped out on 13 and never made it to 15)

WOAH!!! That was an ass kicking workout. I have not done high reps and high volume for a long time so the BURN was intense. My triceps are still blown up. Lord help me the next few days cause I know I am going to be sore, and Lord help me after tomorrows high volume, high rep leg day

So I was looking on my anabolic rush container after this mornings workout to see what exactly makes me feel like such a caged beast and I noticed that although it says there is less than 5 calories in it, theres 5g of carbs. That's 20 calories!! So I figure I am having 2 scoops now, I better start including those carbs in my daily total.

During workout - 2 scoops VP2, 5g GL3 and Creatine, 6 BCAA 4500

PM workout Scheduled for 5:30pm. We'll see

Macros
PRO:264g
CHO:237.35
FAT:59g
CALS:2,678
Fiber:22g

Still have not hit these new numbers. Getting closer but still have not hit them.