8 Weeks Out Video Prep Log + 2 Weeks Out Texas Photoshoot

**Beast** · 07-02-2007, 08:52 AM

7/2/2007: Update on how things have been going

My lower back is slowly getting better and better. While it is not 100%, it is close. I can do full deadlifts and squats again, which I am very happy about. Now I have to work on regaining my strength on these lifts as these WERE my two strongest lifts (they are currently at HALF of what they used be to). I currently weigh 195.5 lbs. Up until this point I have been eating 100% clean during the week and then have a bad meal or two on the weekend (Family gatherings, going out of town, etc.) It is now time to buckle down and Git?er?dun! I have 8 weeks to prep for the Scivation video.

Daily Diet
I now go to the gym first thing in the morning. Previously my wife and I have been going to the gym in the afternoon/evening after she got off of work, but this was hard because (1) she was tired and (2) it was hard to stay on schedule. I wake up at 5 A.M. and am at the gym no later than 5:30 A.M. Before heading out to the gym I drink:
-1 Serving VasoXplode
-1 Serving Primal EAA
-2 Scoops Xtend
During my workout I sip on:
-1 Serving Primal EAA
-6 Scoops Xtend

Meal 1 is eaten when I get home from the gym and contains:
-3/4 Cups Oatmeal or 3 Pieces of Ezekiel Bread (Cooked as French Toast with Walden Farms Calorie Free Syrup)
-1.5 Scoops Substance WPI
-1 Cup Milk
-2 TBSP Peanut Butter

Meals 2-5 contain:
-6 oz. Lean Meat (Chicken, Beef, Fish)
-1 Cup Vegetables
-1/2 Piece of Fruit (Grapefruit, Banana, Orange)
-10 Almonds or 1 TBSP Peanut Butter

Meal 6 (I usually don?t feel like eating at this point so I just drink a shake)
-2 Scoops Substance WPI
-10 Almonds or 1 TBSP Peanut Butter

Supplements
-VasoXplode
-Xtend
-Primal EAA
-Elastamine
-Cissus
-Fish Oil
-Insopro-R (with meal 1)

Now for some terrible lighting pics that I took myself. I will try to get some pics outside this weekend, but for now these will do.

SideFX · 07-02-2007, 09:12 AM

Very nice derek, always interesting to see your diet regiment, I've gotten quite a few good ideas from there.

P.S. I like the bearded look :P

Scivation · 07-02-2007, 09:22 AM

Quote:

Originally Posted by SideFX

P.S. I like the bearded look :P

I like the fact that his facial hair is the only hair on his body!

DJV81 · 07-02-2007, 09:28 AM

Yeah Derek!!!

It's game time now boy..

The beard definitely gives you that Ice Road Truckers look

**Beast** · 07-02-2007, 09:35 AM

Quote:

Originally Posted by Scivation

I like the fact that his facial hair is the only hair on his body!

HEHE.

gainmusclefast · 07-02-2007, 09:56 AM

awesome! how you likeing the morning lifting schedule?

Scivation · 07-02-2007, 10:29 AM

Derek,

Through marriage and all the crap we make you do, your physique is still astounding.

BRAVO!

**Beast** · 07-02-2007, 10:44 AM

Quote:

Originally Posted by Scivation

Derek,

Through marriage and all the crap we make you do, your physique is still astounding.

BRAVO!

Thanks buddy. Just you wait until video day!

svcatch2 · 07-02-2007, 10:50 AM

Freakin awesome stuff Derek, Your lats are kind of scare'n me, hahahah!!!!

Scivation · 07-02-2007, 10:58 AM

Quote:

Originally Posted by Beast

Thanks buddy. Just you wait until video day!

We will be shredded!

Remember, NO MOON POSES!

passionate · 07-02-2007, 11:05 AM

Wow Derek, your waist is REALLY small or are your wings-like lats making it so small?

Batman returns is all I can say

....

Keep it up!

billfinkbiner · 07-02-2007, 11:05 AM

Good to see another log so that we can look at waht you put yourself through. Get to Shreddin'

**Beast** · 07-02-2007, 11:27 AM

Quote:

Originally Posted by passionate

Wow Derek, your waist is REALLY small or are your wings-like lats making it so small?

Batman returns is all I can say

....

Keep it up!

I have a god shoulder:waist ratio

My waist is small for my frame, but my lats/shoulders are pretty wide so my waist looks even smaller.

**Beast** · 07-02-2007, 11:30 AM

Quote:

Originally Posted by billfinkbiner

Good to see another log so that we can look at waht you put yourself through. Get to Shreddin'

Should be entertaining. I am going to try to take the camera to the gym and get some training shots in. No promises, but hopefully I can get some.

muscleman12345 · 07-02-2007, 11:55 AM

so u dont take a post workout shake even when ur bulking?

Sixpack · 07-02-2007, 12:01 PM

He does not need one with the Primal and extend during workout. You can just have a regular meal 45min postworkout. PWO shakes are overrated

Quote:

Originally Posted by muscleman12345

so u dont take a post workout shake even when ur bulking?

muscleman12345 · 07-02-2007, 12:05 PM

doesnt layne take 1

**Beast** · 07-02-2007, 12:32 PM

Quote:

Originally Posted by muscleman12345

so u dont take a post workout shake even when ur bulking?

Nope. I sip Primal EAA + Xtend pre/during my workout and eat a solid food meal when I get home from the gym.

**Beast** · 07-02-2007, 12:33 PM

Quote:

Originally Posted by muscleman12345

doesnt layne take 1

Who is Layne?

ChokeOnStrength · 07-02-2007, 12:54 PM

Lmao at "who is layne". Beast, lookin forward to see what you do to yourself in that there gym you use as a feeding ground for destruction! Mwuahaha. You've put me through hell before, I can't even imagine what you do to yourself. Kinda scary actually.

This army you guys are building is turning out to be the next Spartan army I sware. THIS IS SCIVA!!!!

**Beast** · 07-02-2007, 01:32 PM

Day 1- 7/2/2007
Well looks like this week?s workout schedule is going to be thrown off already

My wife and I did legs on Saturday, which we have not worked in 3 weeks. Needless to say both of us can barely walk today! We decided it would be best to rest today and go to the gym tomorrow which is supposed to be an off day.

I decided to do 30 minutes of light walking on my treadmill while sipping some Primal EAA + Xtend for some active recovery, which should help alleviate my DOMS.

This is the spreadsheet I will use to track my progress:

Here is my current workout:

I did a test run of this workout last week and really liked it. I am only working my legs once a week because if I do more than that my legs get too big

and I am doing a lot of the step-mill. As you can see, my setup is a low volume, high frequency program. My main goal (besides fat loss) is to gain strength, specifically in my deadlift and squats. I feel this program will allow me to do that

I do 20 minutes of cardio before every workout. Mon, Wed, and Fri I do 10 minutes on the step-mill and then 10 minutes on the Elliptical. On Sun (leg day) I do 20 minutes on the treadmill.

Following my cardio I stretch on this machine which has 8 different stretches:

Following stretching I do a ab/lower back strengthening curcuit consisting of:
Roman Chair Sit-Ups
Back Extensions
Reverse Leg Lifts
Leg Raises
Lying Leg Twists
I did this before my last leg workout and had ZERO lower back pain or tightness.

Cardio + Stretching + Ab/Lower Back work takes about 35 minutes. Weights take about an hour.

If anyone has any questions on anything feel free to ask.