Flex's Journey to become a Natural Pro with Team AAEFX/PRRS - Page 45

NTT91 · 11-06-2009, 08:43 AM

nice workout. Time to build some Markus Ruhl delts

TigerStealth · 11-06-2009, 12:06 PM

still feeling flat day Mr. Mini-cut? Only 2 more days of cutting (you better not abandon the mini-cut on sunday and pig out)

italianplaya30 · 11-06-2009, 12:11 PM

Quote:

Originally Posted by TigerStealth

still feeling flat day Mr. Mini-cut? Only 2 more days of cutting (you better not abandon the mini-cut on sunday and pig out)

not pig out....REFEED

italianplaya30 · 11-06-2009, 12:24 PM

ArMs

CGBP
275 x 5 PR
285 X 3 PR
dropset to 225 X 8

DB PinWheel Curls (1st time doing these)
60 x 8
70 x 8
85 x 6 PR

DB Kickbacks
40 x 10
60 x 10
80 x 10 PR

DB Concentration Curls
45 x 8
60 x 6 2 sets!

DB Overhead Tricep Extension
3 sets of 100 x 12

H/S Machine Preacher Curls
3 sets of 130 x 12
Superset with Machine Dips 20 reps

H/S Machine Preachers Top of movement only
3 sets of 12
Superset with CrossBody Tricep Extensions cable (done like this but standing and with cable

3 sets of 12

FD/FS (B4/INTRA/PWO Supplement Protocol)

45 minutes before training:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g

Sip starting 15 minutes before workout and then throughout workout:
AAEFX Kre-Celerator (Complex Carbs) 1 scoop 25g
2 Tbsp Gatorade Powder
AAEFX LBA Pro (Liquid Beef Amino Acid supplement) 2 TBSP
AAEFX L-G5 Pro Glutamine 1 TBSP
AAEFX Cell Rush (post workout creatine + beta alanine) 1 TBSP

15 minutes post workout:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g
Vitamin C- 1000mg
AAEFX Nytric EFX Pro (Arginine) 1 tablet

NOTES
pwo measurement of arms were 17.25'
getting there!!!

italianplaya30 · 11-06-2009, 01:22 PM

Week 2 on the mini cut and I lost another 1.5lbs
Which brings the total to 4.5lbs in 2 weeks which is exactly what I was aiming for!

Next week its back to Bulking
Also for next week i have something that i want to try
On Sunday of next week I will be doing a Mock PL meet

3 lifts all done raw....no belt or straps and my friend will be with me so i will get vids

I want to see how well i would do with pauses

so training next week will be a deload (thanks berto) then all out on sunday!

Mini Cut Numbers
Pro: 280
CHO: 400
Fat: 80

New Bulk Numbers
Pro: 280
Cho: 450
Fat: 80

Cardio will stay 2x per week for now...as always i rebound slow and really earn my food

on that note heres a pic i snapped quick with my fone....quality is horrible...but you can see how much thicker my upperbody got from the side...also dont mind my not shaved face

NTT91 · 11-06-2009, 01:29 PM

looking ****in huge bro!!!

italianplaya30 · 11-06-2009, 01:38 PM

Quote:

Originally Posted by NTT91

looking ****in huge bro!!!

thank u sir! Still got work to do to get Huge but my thickness has improved so im happy!

Nard13 · 11-06-2009, 01:47 PM

No Shave November!

TigerStealth · 11-06-2009, 01:54 PM

DAMN your chest is almost hitting your chin, crazy progress. lean enough for offseason lol. But on to the most important part. This is what will happen once you start bulking in a few days....

cutting mustache:

bulking mustache:

MKW · 11-06-2009, 02:00 PM

Looking huge! And damn that CGBP dropset must have been brutal.

FATHER FLEX · 11-06-2009, 02:27 PM

Anxious to see what you do on Sunday!

italianplaya30 · 11-06-2009, 03:35 PM

Quote:

Originally Posted by FATHER FLEX

Anxious to see what you do on Sunday!

Thanks for the advice..well see what happens next Sun!

italianplaya30 · 11-06-2009, 03:38 PM

Quote:

Originally Posted by MKW

Looking huge! And damn that CGBP dropset must have been brutal.

It was! Lol

TigerStealth · 11-06-2009, 03:55 PM

what are your goals for the mock PL meet?

S.O.u.L.m.A.N · 11-06-2009, 05:15 PM

Looking thick man! And wtf, 80s on the db KICKBACKS?

italianplaya30 · 11-07-2009, 08:19 AM

Quote:

Originally Posted by TigerStealth

what are your goals for the mock PL meet?

not really sure i just want to do 315 bench press paused

Quote:

Originally Posted by S.O.u.L.m.A.N

Looking thick man! And wtf, 80s on the db KICKBACKS?

the key is to get a good squeeze at the top

Young9 · 11-07-2009, 08:45 AM

lookin thick like buttamilk!

italianplaya30 · 11-08-2009, 08:04 PM

FIVE GUYS BURGER, FRIES & HOTDOG

!!!!!!

MKW · 11-09-2009, 12:06 AM

Looks good man! Damn. And didn't you have your mock PL meet today or is that next Sunday?

FATHER FLEX · 11-09-2009, 01:07 AM

I hope you know burgers are bad for you

NTT91 · 11-09-2009, 07:50 AM

damn that burger looks good!

Young9 · 11-09-2009, 07:51 AM

there goes all your hardwork during your mini cut right out the window!

italianplaya30 · 11-09-2009, 10:01 AM

Quote:

Originally Posted by Young9

there goes all your hardwork during your mini cut right out the window!

lmao nahh cuz i didnt eat all that stuff....i only ate the burger and hotdog...the fries werent mine and neither were the peanuts lol

Quote:

Originally Posted by NTT91

damn that burger looks good!

Quote:

Originally Posted by FATHER FLEX

I hope you know burgers are bad for you

o no!!!!! catabolism!!!!!!!!

Quote:

Originally Posted by MKW

Looks good man! Damn. And didn't you have your mock PL meet today or is that next Sunday?

this sunday and im stoked!

TigerStealth · 11-09-2009, 10:32 AM

hahah burger looks awesome. I have yet to try 5 guys but hear great things about it

COZ999 · 11-09-2009, 11:31 AM

they actually have surprsingly good hotdogs. I used to always crank the double w/ fries and a hotdog hmm hmmm hmmm

Young9 · 11-09-2009, 11:54 AM

well since you didn't eat the fries and the peanuts...that meal was now very anabolic!!!

MKW · 11-09-2009, 12:31 PM

Quote:

Originally Posted by TigerStealth

hahah burger looks awesome. I have yet to try 5 guys but hear great things about it

Go to the one in Georgetown, it's unreal. I went once a couple of years back and couldn't believe how good it was.

italianplaya30 · 11-09-2009, 01:18 PM

Quote:

Originally Posted by TigerStealth

hahah burger looks awesome. I have yet to try 5 guys but hear great things about it

Quote:

Originally Posted by COZ999

they actually have surprsingly good hotdogs. I used to always crank the double w/ fries and a hotdog hmm hmmm hmmm

u said it!

Quote:

Originally Posted by Young9

well since you didn't eat the fries and the peanuts...that meal was now very anabolic!!!

anabolic like dat dere celltech?????

italianplaya30 · 11-09-2009, 01:34 PM

Chest/Back Deload

Speed Bench
8 sets of 3 @60%

Barbell Floor Presses (1st time doing these)
3 sets 245 x 3

Incline Barbell
185 x 5 3 sets

Berto Rows
275 x 10 3 sets

Lat Pulldowns
3 sets of 8

FST Straight Arm Pulldowns 7 sets of 12
Superset with
Machine Chest flyes

FD/FS (B4/INTRA/PWO Supplement Protocol)

45 minutes before training:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g

Sip starting 15 minutes before workout and then throughout workout:
AAEFX Kre-Celerator (Complex Carbs) 1 scoop 25g
2 Tbsp Gatorade Powder
AAEFX LBA Pro (Liquid Beef Amino Acid supplement) 2 TBSP
AAEFX L-G5 Pro Glutamine 1 TBSP
AAEFX Cell Rush (post workout creatine + beta alanine) 1 TBSP

15 minutes post workout:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g
Vitamin C- 1000mg
AAEFX Nytric EFX Pro (Arginine) 1 tablet

NOTES
Nice lil pump for a deload today!

italianplaya30 · 11-10-2009, 11:52 AM

Legs Deload

Rack Deads
135 x 5
225 x 5
315 x 3
405 x 3

Squats all done with pauses at the bottom
135 x 5
225 x 3
315 x 1
405 x 1
225 x 1 (30 second pause here)

Leg Extensions
3 sets of 8

Leg Press
3 sets of 10

Calve Raises
3 sets of 15

FD/FS (B4/INTRA/PWO Supplement Protocol)

45 minutes before training:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g

Sip starting 15 minutes before workout and then throughout workout:
AAEFX Kre-Celerator (Complex Carbs) 1 scoop 25g
2 Tbsp Gatorade Powder
AAEFX LBA Pro (Liquid Beef Amino Acid supplement) 2 TBSP
AAEFX L-G5 Pro Glutamine 1 TBSP
AAEFX Cell Rush (post workout creatine + beta alanine) 1 TBSP

15 minutes post workout:
AAEFX NF-Pro (whey protein) 2 scoops 45g Whey
AAEFX Kre-Celerator (Complex Carbs) 2 scoops 50g
Vitamin C- 1000mg
AAEFX Nytric EFX Pro (Arginine) 1 tablet

NOTES
Everything was done just as a "feeler" set

i havent done squats in forever so i had to put heavy weight on my back to get used to it again
I was debating about doing Heavy Walkouts but bailed on the idea because i dont want to get myself to sore