Step by Step...EVERY DAMN DAY!!! -Young9

[Young9]

Monday 7/14/08

First I would like to thank Derek and Marc for all there help and questions answered for me, and also for getting me this training program and diet.

A little about me... growing up I was always really athletic and competitive, playing baseball all through high school but was extremely lazy and chubby. I was the kid who had the natural talent and was better than everyone so I could get away with not working hard. My diet was horrible! Fast food for almost every meal and couldn't stand vegetables. It wasn't till after high school and I stopped playing sports that I reached my breaking point and decided to get into shape. I was at 240 pounds around 25-30% bf and couldn't stand myself. I started to watch what I ate and to lift weights. I dropped down to about 170lbs and decided to join a gym. I worked out for a good 8 months and made some good gains but got very impatient and quit. I got obsessed with becoming thin and dieted totally wrong and avoided carbs like the plague and never really ate much of anything. So here I am at 161 pounds(this morning 7/14/08) at 13% bf. My goal is to get to about 7-8 and have a solid base while being shredded, then clean bulk and add mass. So here goes my journey to keeping as much muscle as possible while getting my bf% to 7-8 and having a six pack.

I have my program, diet, supps, and I'm ready to rock. I got my body fat tested yesterday and I'm currently at 13%. I want to be at 7-8% by the end of this 12 week program which I hope is obtainable.

Derek has me on the Lifestyle Cut diet starting with the 2000 calorie plan, and My training is the ATS (antagonistic training system). Training 4 days a week and I also play in 2 basketball leagues so I have games sunday nights and monday nights so I will not lift those days. My split looks like this.

Monday-Basketball game
Tuesday-Chest & Back
Wednesday-Bi's & Tri's
Thursday-off or cardio/core
Friday-Quads & Hams
Saturday-Delts & Traps & Core
Sunday-Basketball game

Will post workout exercises and weight when I train..

Supplements:
VASOCHARGE- PreWO
Xtend- 4 scoops during training and 4 scoops throughout day
NOW Liquid Multi- 2 tspn with meal 1
NOW Fish Oil- 1 tspn with meal 1,3,5
ON 100% Natural Whey

Diet:
Meal 1
3 servings carbs (Starchy)
5 servings protein
3 servings fat

Meal 2
2 servings carbs (1 serving fruit/1 veggie)
5 servings protein
3 servings fat

Meal 3- PWO meal*
3 servings carbs (Starchy)
5 servings protein
2 servings fat

Meal 4
2 servings carbs (1 serving fruit/1 veggie)
5 servings protein
3 servings fat

Meal 5
1 serving carbs (veggie)
5 servings protein
3 servings fat

*PWO meal will always be my second serving of starchy carbs no matter where it is in that day so if I train after meal 4 PWO meal will be meal 5.

Today is my off day from weights but I have a basketball game tonight against the first place team in my league. Gotta win it!

Here are pictures from this morning

[Beast]

Great log! Good luck with your game tonight.

[Young9]

Great log! Good luck with your game tonight.

Thanks beast!!

we ended up winning by 8...1 more regular season game and then playoffs baby!

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
off day

CARDIO
-10 min run
-10 min LISS walk
-Basketball game

SUPPLEMENTS
Fish oil with meals 1 and 3
Xtend during game and cardio
Multi w/ meal 1

Overall good day...diet was a little hard as I find myslef not hungary 3 hours after my meals(any1 else experience this?). Won my baketball game!!!! Im excited to start my new workout and I start with chest and back.

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
5 oz chicken
3 slice ezekiel bread
2 tbspn natty pb

Meal 2
5 oz chicken
1/2 orange
5 grilled mini peppers
18 almonds

Meal 3-PWO
5 oz chicken
1 cup brown rice
4 tspn olive oil
1 tbspn balsamic vineger
1 tspn mustard
*last 3 items mixed together kinds like a dressing for the rice and chicken

Meal 4
5 oz chicken
1/2 orange
1/2 cup assperagus
1/2 cup broccoli
18 almonds

Meal 5
5 oz lean ground turkey
1 cup greenbeens
3 oz avocado

WORKOUT
Chest and Back
*first time doing this exercise program so its 2 sets of 6-10 reps for each
*not supersets but alternating between exercises.
* 1 min rest periods between sets

BENT OVER ROW (95x10)(105x10)
BB FLAT BENCH PRESS (95x10)(115x10)

PULL UPS ASSISTED (40x10)(40x10)
INCLINE DB PRESS (45x10)(45x10)

SEATED CABLE ROW (100x10)(110x10)
DECLINE DB FLIES (25x10)(30x10)

LAT PULL DOWNS (100x10)(120x10)
DIPS ON ANGLED BARS (BWx10) (BWx10)

CARDIO
30 min LISS post weights 3.5-3.7mph at 1.0 incline

SUPPLEMENTS
Fish oil with meals 1 and 3
Xtend during weights and cardio
Multi w/ meal 1 (wont be taking this anymore gave me the runs)
Vasocharge 30 mins before training

THOUGHTS
Overall good workout...just getting used to the antagonistic training so will up the weights next time for a more intense workout. Diet was a little easier today as I was beginning to be more hungry sooner. Long day at work working a split shift but gotta make that paper.

[Scivation]

Good log!

Time to rock it!

[Young9]

Good log!

Time to rock it!

Thanks MArc...

Hope ur business trip in canada is goin good!

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
1 1/4 cup egg whites 35g
1 cup brown rice 45g
1 Tbspn olive oil 15g
1 tblspn Balsamic vinegar
1 tspn dejon mustard
*last 3 mixed together like a dressing

Meal 2
SLUDGE
1.5 scoop protein 35g
2 tblspn natty PB 15g
1 serving apple 15g

Meal 3-PWO
1.5 scoop protein 35g
3/4 cup oats 45g
4 tspn natty PB 15g
*all mixed together

Meal 4
5 oz ground turkey 35g
1 serving apple 15g
1/2 cup broccoli 5g
1 serving spinach 5g
1 Tbspn olive oil 15g
1 tblspn Balsamic vinegar
1 tspn dejon mustard
*last 3 mixed together like a dressing

Meal 5
No carb pancake
1 1/4 cup egg whites 35g
4 stevia packets
1 scoop phsyllium husk
3 poofs cinnamon
2 tblspn pb 15g


WORKOUT
BI's TRI's and FOREARMS and CORE
*first time doing this exercise program so its 2 sets of 6-10 reps for each
*not supersets but alternating between exercises.
* 1 min rest periods between sets

BARBELL CURLS (45x10)*warmup (55x10)(60x9)
CLOSE GRIP BENCH PRESS (105x10)(115x7)*first time ever doing this exercise

DB CURLS (27.5x10)(30x6)
SKULL CRUSHERS (40x10)(40x10)

CABLE CURLS (70x10)(80x10)
TRICEP PRESSDOWNS (80x10)(90x10)

BB FOREARM CURLS (40x10)(40x10)
DB FOREARM CURLS (27.5x10) (30x10)

WEIGHTED ROPE CRUNCH
90x25
100x25
100x25

ROMAN CHAIR KNEE UPS
BWx15
7.5x12
10x10

SEATED CRUNCH
40x20
50x15
60x10

CARDIO
20 min LISS on tready at 3.6mph and 1.0 incline
10 min on stair master at level 7


SUPPLEMENTS
Fish oil with meal 1
3 scoops Xtend during weights and cardio
Vasocharge + 1 scoop Xtend 30 mins before training

THOUGHTS
killer workout today, still getting familiar with some exercises but still...GREAT PUMP! was feeling real good today and had a lot of energy during workout. Only got 1 more meal for the night and might take my dog maverick for a walk when it cools down. Tomorrow is off from the weights but will be doing some HIIT cardio after work either at the gym or at the football field.

ANYONE HAVE ANY IDEAS FOR HIIT TRAINING? TELL ME WHAT YOU DO and WHAT YOUR SESSION LOOKS LIKE...machine and speed and all that jazz? thanks

Mine is usually on the tready and I warm up for 5 mins at 3.5 walk and then do intervals of 8.0 mph sprint for 1 minute then recover at 4.0 for 1 minute 30 seconds and then 10.0 mph sprint for 1 minute and recover and 4.0 for 1 minute 30 seconds. I complete that circuit 4 times and then cool down for 5 mins at 3.5 walk. Leaves me gassed! Or if I'm feeling good I will go to my local high school football field and walk 1 lap then jog 1 lap as warm up then run 10 100yrd sprints while walking in the endzone for 45 seconds between sprints. KILLER!

[The Solution]

For HIIT check out my log, i have all my sessions loggged, check out my one from Tuesday, i do 20 intervals you can do anywhere from 10-20 depending on how much you can take, go for 15-20 seconds all out, and then then 40-45 second at half speed, and repeat for those intervals, i find it easiest and lower impact on the bike, elliptical, and stairmaster.

You could also get outside do some 100 meter dashs's walk back and repeat for as many intervals needed 15-20 would be more then enough

Try a 5-10 minute warmup and 15-20 minute cooldown.

[Young9]

For HIIT check out my log, i have all my sessions loggged, check out my one from Tuesday, i do 20 intervals you can do anywhere from 10-20 depending on how much you can take, go for 15-20 seconds all out, and then then 40-45 second at half speed, and repeat for those intervals, i find it easiest and lower impact on the bike, elliptical, and stairmaster.

You could also get outside do some 100 meter dashs's walk back and repeat for as many intervals needed 15-20 would be more then enough

Try a 5-10 minute warmup and 15-20 minute cooldown.

thanks bro im going to try the 100 meter dash's w/ walk backs 2marrow and hopefully ill catch a tan while im at it....

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
1.5 scoop protein 35g
3/4 cup oats 35g
18 almonds 15g
2 stevia packets
*all mixed together

Meal 2
5 oz talapia 35g
1 cup greenbeens 10g
1 serving orange 15g
18 almonds

Meal 3
5 oz talapia 35g
1 cup broccoli 10g
1 serving orange 15g
1 tblspn olive oil

Meal 4-PWO
1.5 scoops protein 35g
3 slices Ezekiel bread 45g
4 tspn natty pb

Meal 5
SALAD
5 oz Talapia 35g
1/2 serving spinach 1g
1/2 cup broccoli 5g
1/2 cup greenbeans 5g
3 oz avocado 15g
1 tblspn Balsamic vinegar
1 tspn dejon mustard
*last 2 mixed together like a dressing


WORKOUT
OFF DAY

CARDIO
HIIT with jump rope and lateral jumps

*first time trying this style of HIIT but worked really well, what I did was....

-jumped rope for 5 minutes moderate pace for warm up with a 1 pound weighted jump rope
-with regular jump rope jumped fast for 1 minute
- right when the minute was up I put the jump rope down and set up a 45,35,25,10 pound plates so they were standing up
-jumped over each 10 times consecutively and this was 1 interval.
-30 second recovery between intervals.
Did about 7 intervals and was gassed.


SUPPLEMENTS
3 scoops Xtend during cardio
Vasocharge + 1 scoop Xtend 30 mins before training

THOUGHTS
Long day at work. Worked from 7 to 4 and didnt think I was going to workout but after taking the vaso and xtend was ready to go and nothing was going to stop me. Diet was money! and HIIT was good. Tomorrow is legs so well see how that goes. INTENSITY is the name of the game.

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
1 1/4 cup egg whites 35g
3 slices Exekiel bread 45g
2 tbspn natty PB 15g

Meal 2
SLUDGE
1.5 scoops protein 35g
2 tbspn natty PB 15g
1 serving apple 15g

Meal 3-PWO
1.5 scoops protein 35g
1 cup brown rice 45g
12 almonds 10g

Meal 4
5 oz Chicken 35g
1 cup broccoli 10g
1 serving orange 15g
3 oz avocado 15g

Meal 5
5 oz Chicken 35g
1 cup Green Beans 10g
18 almonds 15g

WORKOUT
QUADS AND HAMS

SQUAT (135x10)warmup (185x10)(185x10)
SLDL (100x10)warmup (135x10)(155x10)

LEG PRESS (180x10)(270x10)
LYING LEG CURLS (80x10)(70x10)

LEG EXTENTION (90x10)(100x10)
SEATED LEG CURLS (100x10)(120x10)

SEATED CALF RAISES
70x10
80x10

STANDING CALF RAISES
120x10
140x10

CARDIO
30 min LISS PWO 3.5mph @ 1.0 incline


SUPPLEMENTS
3 scoops Xtend during weights and cardio
Vasocharge + 1 scoop Xtend 30 mins before training

THOUGHTS
great intensity on legs today....really worked out hard with no BS.. made sure rest periods were on the dot and got after it. When i was done with legs and walking over to the cardio room i had to take a piss and i almost fell over standing at the urinal....lol overall good day.

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
1.5 scoops protein 35g
3/4 cup oats 45g
2 tbspn natty PB 15g

Meal 2-PWO
1.5 scoops protein 35g
3/4 cup oats 45g
12 almonds 10g

Meal 3
5 oz Chicken 35g
1 cup mixed veggies 15g
1 serving watermelon 10g
1 tbspn olive oil

Meal 4
SALAD
5 oz Chicken 35g
1 cup mixed veggies+spinach 15g
1 serving apple 15g
1 tbspn olive oil 15g

Meal 5
1.5 scoop protein mixed with water 35g
2 tbspn natty pb 15g
3 tspn Lowfat CC

WORKOUT
SHOULDERS AND TRAPS

MILITARY PRESS (45x20)warmup (65x10)(85x7)
BARBELL SHRUGS (135x10)(155x10)

LATERAL RAISE (12.5x10)(15x10)
DUMBBELL SHRUGS (50x10)(60x10)

REAR CABLE RAISE *single arm (20x10)(20x10)
PRONE DB SHRUGS (100x10)(120x10)

REAR CABLE LATERAL RAISE
10x10
10x10

DECLINE CRUNCH 12,15,20
BACK EXTENSION (120x20)(120x20)

LEG LIFTS 30sec, 45sec
BALL THRUSTS 2x20 w/ 10lb ball

CARDIO
20 min LISS PWO on stair master @ level 7
threw in 4 intervals
level 11 for 20 sec/ 40 sec recover at 7
level 12 for 20 sec/ 40 sec recover at 7
level 13 for 20 sec/ 40 sec recover at 7
level 11 for 20 sec/ 40 sec recover at 7
*got a great sweat from this!!!


SUPPLEMENTS
3 scoops Xtend during weights and cardio
Vasocharge + 1 scoop Xtend 30 mins before training

THOUGHTS
overall good workout...was feeling a little bit bloated today after drinking my vaso+xtend prior to lifting....still feeling a tiny bit bloated, not sure what this is from. Hopefully it will be gone in the morning. Thinking about having sludge for my last meal but not sure....what should my last meal be people? i have to have 5 serving protein, 3 serving fat, and 2 serving carbs(veggies only tho)???? any suggestions?

[Young9]

DIET
Lifetsyle Cut 2000

Meal 1
5 oz chicken 35g
3 slices Exekiel bread 45g
2 tbspn natty PB 15g

Meal 2
5 oz tuna 35g
1 cup broccoli 10g
18 almonds 15g

Meal 3
SLUDGE
1.5 scoops protein 35g
2 tbspn natty PB 15g
1 serving apple 15g

Meal 4-mini meal
1/2 salmon burger 10g, 5g
1/2 cup squash 10g
1/2 serving apple 7g
5 almonds 5g

Meal 5-mini meal
1/2 salmon burger 10g, 5g
1/2 cup squash 10g
1/2 serving apple 7g
5 almonds 5g

Meal 6-Post BBALL game (not really hungry)
1/2 cup oats
1 scoop protein powder
12 almonds

WORKOUT
off day

CARDIO
BASKETBALL GAME


SUPPLEMENTS
3 scoops Xtend during BASKETBALL GAME

THOUGHTS
felt bloated again today...not really sure why? I feel like im leaning up all over my body besides my lower midsection...weird. I guess this is just going to be that last place I will lose the fat. Getting my bf tested tomorrow so hopefully I will be better than last week and also going to post some new pictures tomorrow morning as well. But we won again tonight so we are going into the playoffs next week the number 1 seed!!

[Young9]

different lighting in pictures because the sun wasn't out this morning...

1. I feel a little bit leaner but no real progress on the abs...
2. Back and arms are looking weaker but may be due to lighting...
3. weight has only changed 1/2 pound. 161 last monday morning and 160.5 this morning.
4. Body fat was at 13.4 today and was 13.8 to begin.
5.Hopefully my training will be alot more intense this week now that I am more familiar with the ATS program.

Let me know if you guys see some changes or things that my eyes are seeing...thanks

[Young9]

Diet
-Lifestyle cut 2000

Cardio
-3 pickup bball games during lunch time
-Basketball game at night

Weights
-off

Supps
-3 scoops xtend during basketball game

Thoughts
Overall good day....won our basketball game by 20 and start playoffs next monday....I have a playoff game sunday night and monday night now...stoked!!!!

[Young9]

Diet
lifestyle cut 2000

*WEEK 2 of program so 3 sets for each exercise

Workout: CHEST AND BACK

BENT OVER ROW (85x10)(105x10)(125x10)
BB FLAT BENCH PRESS (115x10)(135x10)(155x8)

PULL UPS ASSISTED by feet (BWx10)(BWx12)(BWx10)
INCLINE DB PRESS (50x10)(55x10)(60x8)

SEATED CABLE ROW (105x10)(115x10)(120x10)
FLAT DB FLIES (30x10)(30x10)(30x10)

LAT PULL DOWNS (105x10)(115x10)(120x8)
DIPS (BWx10)(BWx10)(BWx10)

1 ARM DB ROW (30x10)(35x10)(40x10)
BOSU PUSHUPS (BWx10)(BWx10)(BWx10)

CABLE CRUNCH
20x90
20x90
20x90

KNEE UPS
3 sets of 20 on end of bench

CARDIO:
5 minute JUMP rope

SUPPLEMENTS
2 scoops VASO preWO
2 scoops extend during WO

ThOUGHTS
great workout and felt really good. I lifted with my pops today and we did it at 7am so this was a change for me. I really liked training first thing in the morning. The only thing that messed me up was... in the morning is when I do my thang in the bathroom(BM) and since I got up and went straight to the gym and started training I didnt give myslef a chance to go so all day i felt like i had to go and couldnt. THis was horrible! Other than that good day

[Young9]

ANyone going or thinking about going to mr olympia weekend in vegas in september? I was thinking that I might go check it out...let me know

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
BI's TRI's and FOREARMS
*not supersets but alternating between exercises.
* 1 min rest periods between sets

BARBELL CURLS (40x10)*warmup (50x10)(60x10)(70x8)
CLOSE GRIP BENCH PRESS (115x10)(125x10)(135x7)

DB CURLS (27.5x10)(30x6)(30x7)
SKULL CRUSHERS (40x10)(50x10)(60x7)

CABLE CURLS (80x10)(90x10)(100x8)
TRICEP PRESSDOWNS (70x10)(80x10)(100x8)

DB HAMMER CURLS (25x5)(25x5)
BENCH DIPS (BW+45x10)(BW+70x10)(BW+80x10)

SEATED BB FOREARM CURLS (40x10)(40x10)(50x10)
STANDING BB FOREARM CURLS (50x10)


CARDIO
25 min 3.6mph@1.0 incline
5 min 3.5 mph@5.0 incline




SUPPLEMENTS
Had a packet of Fast Twitch that I wanted to give a try.
Fast Twitch PreWO

THOUGHTS
Great workout...good pump and had tons of energy, overall good day.

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
OFF DAY

CARDIO
HIIT at football field

- walk 1 warm up lap
- jog 1 warm up lap
- 10 100yrd sprints with 45 second recovery
- 4 laps walking straights and jogging turns
35 minutes TOTAL


SUPPLEMENTS
2 scoops Vasocharge before HIIT

THOUGHTS
great day...HIIT was awesome and really got a good sweat in. Gunna be sore tomorrow and its leg day! OHH NOOO~

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
QUADS AND HAMS

SQUAT (115x12)warmup (185x10)(205x9)(225x6)
SLDL (135x10)(185x10)(185x10)

LEG PRESS (180x10)(270x10)(360x10)
LYING LEG CURLS (80x10)(85x10)(90x10)

LEG EXTENTION (95x10)(110x10)(125x10)
SEATED LEG CURLS (95x10)(105x10)(115x10)

SEATED CALF RAISES
85x10
85x10
85x10

STANDING CALF RAISES
155x10
175x10
195x10

CARDIO
might play some basketball or LISS cardio later...legs are pretty spent


SUPPLEMENTS
2 scoops VASOCHARGE before workout

THOUGHTS
great workout...probably rested to long between sets but got a good burn and pump in legs and a great pump in calves(veins were creeping out! never had this before) was a little tired this morning but might have been from only having 1 cup of CC for my last meal last night. SHOULDERS AND TRAPS manana with my pops

[Young9]

DIET
Lifetsyle Cut 2000


WORKOUT
SHOULDERS AND TRAPS

MILITARY PRESS *seated DB (30x12)warmup (40x10)(50x8)(50x8)
BARBELL SHRUGS(135x5)warmup (135x10)(185x10)(135x10)

LATERAL RAISE seated (15x10)(17.5x10)(15x10)
DUMBBELL SHRUGS (60x10)(70x10)(80x10)

REAR CABLE Lateral(5x10)(5x8)(5x10)
PLATE SHRUGS (45x10)(45x10)(45x10)

REAR CABLE LAT FLY
25x10
25x10
25x10

DECLINE CRUNCH
BWx15
BW+10x15
BW+20x15

BACK EXTENSION
BW+10x15
BW+25x15
BW+25x15

ROPE CRUNCH
100x25
100x25
100x25


CARDIO
20 min on eliptical
6 sprints at 15 sec all out 45 sec recover



SUPPLEMENTS
2 scoop Vasocharge 30 mins before training

THOUGHTS
great workout today had a great pump going in my shoulders and traps...first ever pump in my traps! yeahhh buddy...good cardio session in and im starting to finally feel leaner...weigh in on monday morning as well as bodyfat testing so hopefully im making progress! Basketball game tomorrow night so off of weights for tomorrow....playoffs tomorrow night so i better work on my jumper

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
OFF DAY

CARDIO
basketballl game


SUPPLEMENTS
2 scoops Vasocharge 30 mins before game

THOUGHTS
good day...got a great nap in after a long day at work...traps and shoulders were super sore...we lost our playoff game tonight so that season is over...I scored 23 points but we still lost by 2 so not good enough...weigh in tomorrow morning as well as bf test...hope im making progress. Got my other playoff game tomorrow night for my other league and we better win that one!

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
off day

CARDIO
2 pickup bball games during lunch
BASKETBALL GAME


SUPPLEMENTS
2 scoops vasocharge 30 mins b4 BASKETBALL GAME

THOUGHTS]
we won our playoff game tonight so now we got our championship game next monday...the gym was rockin tonight...great atmosphere! overall good day played hoop at lunch also for some extra cardio. getting bf tested tomorrow morning at 7am the going to rock chest and back workout....looking forward to it.

[The Solution]

Im liking what im seeing and thast progress man, glad to see your basketball team is pulling together and best of luck at the championship game. I got high expectations you will pull through.

Keep training hard, and keep nailing your diet, things are falling into place.

ROCK IT!

[Young9]

Im liking what im seeing and thast progress man, glad to see your basketball team is pulling together and best of luck at the championship game. I got high expectations you will pull through.

Keep training hard, and keep nailing your diet, things are falling into place.

ROCK IT!

Thanks bob..i got my bf tested this morning and im down from 13.4% last monday to 12.0% this morning and im up 2 pounds! Every workout I am getting stronger also...everyday is a new beginning for me and im taking full advantage of every oppertunity i have to get better!

[Young9]

DIET
Lifetsyle Cut 2000
*cheat meal for meal 1 at ihop after morning WO
-2 eggs scrambled
-2 chocolate chip pancakes with bananas and SF syrup


WORKOUT
*Week 3 of workout so 4 sets for each exercise
CHEST AND BACK

BENT OVER ROW (85x10) (105x10)(105x10)(85x10)
SMITH BENCH PRESS (135x10)(155x10)(175x6)(155x10)

PULL UPS ASSISTED (30x10)(30x10)(40x10)(40x8rest2secx2)
SMITH INCLINE PRESS (135x10)(155x8)(135x10)(155x8)

SEATED CABLE ROW (100x10)(110x10)(115x10)(120x10)
FLAT DB FLIES (30x10)(35x12)(40x10)(45x8)

LAT PULL DOWNS (100x10)(110x8)(115x7)DRopSEt(115x5,105x5,85x8)
DIPS (BWx10)(BWx10)(BWx12)(BW+10x8)

CARDIO
23 min on eliptical
15 sprints at 15 sec all out 45 sec recover
3 min cooldown

SUPPLEMENTS
2 scoop Vasocharge 30 mins before training

THOUGHTS
great workout today! had a great pump going in my chest and back...workout was longer than normal with 4 sets of each exercise but really enjoyed the pump. Got my bf tested this morning and was at 12.0%! down 1.4% from last week and up 2 pounds! great news. Overall good day and arms tomorrow! got my new tub of xtend in the mail this morning so ill be back with my xtend 2marrow morn!

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
*Week 3 of workout so 4 sets for each exercise
BI's TRI's and FOREARMS

BARBELL CURLS (40x10)*warmup (50x10)(60x10)(70x8)(60x0)
CLOSE GRIP BENCH PRESS (125x10)(135x10)(135x10)dropset(135x4,125x5,115x6)

DB CURLS *seated(25x10)(27.5x8)(30x5)(27.5x10)
SKULL CRUSHERS (40x12)(50x10)(60x10)(60x10)

CABLE CURLS (80x10)(90x9)(100x8)(70x11)
BENCH DIPS (BW+45x12)(BW+90x10)(BW+45x20)(BWx20)

SEATED BB FOREARM CURLS (40x10)(40x10)
STANDING BB FOREARM CURLS front (40x10)
STANDING BB FOREARM CURLS behind (40x10)

CARDIO
10 min LISS PWO on tready 3.5 @ 5.0 incline
10 min jump rope
2 on 2 bball game to 21-my team won by the way

SUPPLEMENTS
2 scoop Vasocharge 30 mins before training
Xtend during workout 4scoops

THOUGHTS
awesome wokout this morning...doing four sets of everything is really giving me a great pump and tearing up my muscles. I cant even imagine next week with 5 sets of everything. But overall good day and HIIT training tomorrow and off from weights. Watermelon Xtend is the ****!!!

*overcame a big stepping stone yesterday in terms of diet. I had my planned cheat and didnt cheat again for the rest of the day and jumped right back on my diet plan. This has always plagued me as I would eat really good and clean and then have 1 cheat meal and it would lead to a week of cheat meals and me totally throwing everything off. So this was a big deal to me yesterday and i am very proud of myself.....aint nothing stopping me now!

[Young9]

DIET
Lifetsyle Cut 2000

WORKOUT
off day

CARDIO
HIIT BABY!
11 100 yrd sprints
5 20 yrd sprints
3 minute jump rope
10 min LISS walk around track

SUPPLEMENTS
2 scoop Vasocharge 30 mins before training
Xtend during workout 4scoops

THOUGHTS
good HIIT today. really got a good workout with this and i have noticed a big increase in my speed and quickness on the bball court since incorporating these sprints into my training. Got my order of scivation whey this morning and just had some and it is the best tasting vanilla protein i have ever had! If you don't have it you NEED to order some. STRAIGHT UP! got 10 lbs YEAHH BUDDY! Also got my xtend T!! rockin it to the gym tomorrow when i tear up legs!

Solution 5
****Anyone know when the solution 5 product is suppose to come out? Theres a little advertisement for it on the back of the protein box? If you know anything let me know cuz it sounds good just like all other scivation products

[The Solution]

Marc is the only one who knows about solution 5, and it is still some time as it will be a MRP for the cut diet. Thats all the informatino for most of us right now.

As for the Vanilla I agree its unreal, i wish bb.com carried shirts smaller then large

Way to rip up hit Cuz.