BB12 - MP's Battle Fuel*Bullet Proof*Shred Matrix

[BB12s]

Let the fun begin......


I'll be posting stats and pics over the next day or so... started on 11/01/08

10% BF.... here we come!

[BB12s]

5'10"164lbs (was 178 this time last year)
waist (down to 33 ?in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508

Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)

The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:

Saturday - Wednesday
Shred Matrix - 6:15 am

Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick

Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water

Shred Matrix - 11:45 am

Lunch ? 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick

Mid-Afternoon 3:00
1/2 cup of Almonds
1 scoop of Protein in water

Dinner 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick

Battle Fuel - 6:00pm

8:30 (pre-workout supplement 3g of BA, CEE, 3g of different types of L-Arginine)

Workout 9:00

After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick

Bullet Proof - 11:00 (Grape Fusion)

-------------------
Thursday - Friday

Waxy Maize - 6:00

Shred Matrix - 6:15 am

Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana

Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water

Shred Matrix - 11:45 am

Lunch ? 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella Stick

Mid-Afternoon 3:00
1/2 cup of Almonds
1 scoop of Protein in water

Dinner 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick

Battle Fuel - 6:30pm

8:00 (Fruit Smoothie in Skim Milk(3g of BA, CEE, 3g of different types of L-Arginine)

Workout OFF

Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats


The Workout (current plan only for 2 weeks 11/01 - 11/15), stay posted for changes throughout log)

The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)

Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels

Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)

Monday OFF

Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises

Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups

Thursday - OFF (High Carb Day)

Friday - OFF (High Carb Day)

Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.

[BB12s]

11/01/08 ? Saturday

The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)

Saturday - Chest
Goal
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels

Cardio: 20 minutes Last 2 minutes - 1 minute fast as possible then 1 minute walk ? about 1.75 miles

Incline Barbell or DB
1) 110x7
2) 155x7
3) 125x7
4) 110x7

1) 110x7
2) 155x7
3) 125x7
4) 110x7

1) 110x7
2) 140x7
3) 110x7
4) 110 x7

Flat Chest Press
1) 100x7
2) 165x7
3) 135x6
4) 105x7

1) 105x7
2) 165x6
3) 125x6
4) 105x7

1) 105x7
2) 170x7
3) 125x5
4) 105x7

Incline Pec Fly
1) 80x7
2) 155x7
3) 125x7
4) 80x7

1) 95x7
2) 160x7
3) 125x7
4) 100x7

1) 100x7
2) 160x7
3) 125x6
4) 100x7

DB Flat Chest Fly
1) 25?sx7
2) 30?sx7
3) 25?sx7
4) 25?sx7

*no way I could do the other 2 sets*

5 minute break just to recharge ... alittle. By now I was pretty much reached that point that I wanted to leave..... had to try and at least get one set in of the others.

Decline
1) 95x7
2) 115x7
3) 115x7
4) 115x7

At home 20 minutes later... a much needed rest....

Push-ups
1) 7
2) 7
3) 5
4) 6

1) 7
2) 7
3) 4
4) 7

1) 7
2) 7
3) 3
4) 5

Ab Wheel (goal 28)
1) 22
2) 17
3) 9

[BB12s]

11/02/08 - Sunday Legs (my weakest body part)
Goal
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)

Day 2 of low carbs, always have a horrible headache. Leg workouts tend to suffer.

Home Workout

The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)

Squats regular
1) 60x7
2) 60x7
3) 60x7
4) 60x7

1) 60x7
2) 60x7
3) 60x7
4) 60x7

Stationary lunges
Actually just did 6 minutes of BDW lunges...across the basement.

Leg extensions
1) 50x7
2) 75x7
3) 75x7
4) 75x7

1) 75x7
2) 75x7
3) 85x7
4) 85x7

1) 85x7
2) 85x7
3) 85x7
4) 85x7

Calves raises (very small calves)
Decided to go with the steps method from my previous log...just this time.. since I couldn?t really go heavy with the weights.

Bang'd out 383

25
50
50
50
60
60
40
30
18

[BB12s]

Running late today (to gym) and did cardio at the end cause I really wanted to hit the weights because of time constraints. Empty means I didn?t get to it....


Tuesday - Back, Shoulders

DB shoulder shrugs
1 25x7 -- 1 35x7 -- 1 35x7
2 60x7 -- 2 85?sx7 -- 2 85?sx7 (PR)
3 60x7 -- 3 60x7 -- 3 60x7
4 35x7 -- 4 35x7 -- 4 35x7

DB pullovers (actually used machine to go heavy)
1 100x7 -- 1 110x7 -- 1 125x7
2 180x7 -- 2 165x7 -- 2 155x5
3 110x7 -- 3 115x6 -- 3 115x6
4 110x7 -- 4 115x7 -- 4 105x7

Seated rows
1 125x7 -- 1 125x7 -- 1 130x7
2 200x7 -- 2 215x7 -- 2 220x7 (PR)
3 155x7 -- 3 155x6 -- 3 155x7
4 125x7 -- 4 130x7 -- 4 135x7

Pulldowns
1 137.5x7 -- 1 100x7 -- 1
2 112x7 -- 2 137.5x7 -- 2
3 112x7 -- 3 112x6 -- 3
4 87x7 -- 4 100x7 -- 4

Had about 10 minutes to cram just this in... they were turning off the lights!

Frontal raises (machine)
1 65x7 -- 1 -- 1
2 140x7 -- 2 -- 2
3 70x7 -- 3 -- 3
4 65x7 -- 4 -- 4

Lateral raises (machine)
1 65x7 -- 1 65x7 -- 1
2 125x7 -- 2 -- 2
3 80x7 -- 3 -- 3
4 65x7 -- 4 -- 4

Cardio: Did HIIT on treadmill for about 6 minutes before getting asked to leave.

[BB12s]

Was 24.0 BMI/ 15.7% BF 38 days ago...

11/05/06 - 23.6 BMI/ 13.7% BF...

Diet and workouts are going to change for a week.......

Wednesday - Arms

Bicep curl barbell
1 60x7 -- 1 70x7-- 1 60x7
2 80x7 -- 2 80x7-- 2 80x7
3 60x7 -- 3 70x7-- 3 60x7
4 60x7 -- 4 70x6-- 4 60x5

Tricep overhead rope extensions (actually Tri-Bar)
1 60x7 -- 1 60x7-- 1-- 0
2 80x7 -- 2 70x7-- 2-- 0
3 60x7 -- 3 60x5-- 3-- 0
4 60x7 -- 4 60x6-- 4-- 0

Hammer curls DB
1 20x7 -- 1 20x7-- 1 20x7
2 35x7 -- 2 35x7-- 2 20x7
3 20x7 -- 3 20x7-- 3 20x7
4 20x7 -- 4 20x7-- 4 20x7

Tricep rope straight down
Had to skip cause of lack of equipment at home. Did more dips.


Preacher curls close grip (Did Incline Curls ? lack of equipment at home)
1 20x7 -- 1 -- 1
2 35x7 -- 2-- 2
3 20x7 -- 3-- 3
4 20x7 -- 4 -- 4

Bench-to-bench dips
1 12 -- 1 15-- 1-- 0
2 10 -- 2 15-- 2-- 0
3 15 -- 3 12-- 3-- 0
4 20 -- 4 0-- 4-- 0

Ab Knees up
23
20
13

only 5 minutes for cardio. I haven?t given myself enough time to complete everything. This is going to for my next workout and going forward.

Supplements:

Shred: This stuff is .... AWESOME. Pretty much have to force feed. I seriously could go 5 hours without eating. Very clean energy and notice that at different times I feel more energy... almost like an extra boost when you think it should have warn off... that's key!

Battle Fuel: So far, I've notice the focus and desire to continue to push myself. Have been in a really great mood these past couple days... that could be Shred or Battle Fuel...either way... it's a great thing!

[BB12s]

Thursday


Shred Matrix - 6:15 am

Breakfast - 6:30 am
5 whole wheat pancakes (pack about 250 Carbs, 850 Cals)

Mid-Morning - 9:30 am
1 Cup of Grape Nuts
Protein shake

Shred Matrix - 11:45 am

Lunch ? 12:00
First time in, I can't tell you how long....
Burger King
2 cheese burgers
small fries
small Van Shake

Mid-Afternoon ? 3:00
1/2 cup of Almonds
1 scoop of Protein in water

Dinner ? 5:30
3 cups of wheat paste
1 cup of Turkey chille over top

Battle Fuel - 6:30pm

8:30 (Pineapple juice and ? 3g of BA, CEE, 3g of different types of L-Arginine)

Workout ? OFF

Before Bed Snack- 11:00 pm
1 cup of Grape Nuts
10 oz of skim milk
1 tbsp of brown sugar...


***** Things are about to change*****

[BB12s]

I have my PT to thank for this... wants to run from Friday-Friday to really shock my body...

1 -4 whole eggs
2- 2 scoops whey protein in water
3- meat, greens unlimited
4- 2 scoops whey
5- meat greens
6- 2 scoops whey



Other MP supplements will be worked in as planned in previous eating plan.

[BB12s]

New 7 day diet was perfect, no workout!

[BB12s]

Saturday ? Chest

*Had some increases in weight used*

Cardio ? HIIT Mile 9.44 and StepMill 12 minutes (setting climb)

Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 170x7 -- 2 180x7 -- 2 180x7
3 130x7 -- 3 130x7 -- 3 120x5
4 110x7 -- 4 110x7 -- 4 110x7

Flat chest fly (machine)
1 95x7 -- 1 112.5x7-- 1 100x7
2 170x7 -- 2 167.5x7-- 2 175x7
3 125x5 -- 3 137.5x7-- 3 125x7
4 95x7 -- 4 100x7 -- 4 100x7


Flat chest press
1 130x7 -- 1 125x7 -- 1 105x7
2 180x7 -- 2 185x7 -- 2 165x7
3 135x5 -- 3 130x5 -- 3 100x5
4 125x7 -- 4 125x7 -- 4 100x7

incline Fly
skipped (Chest was just out of gas)

Decline press
skipped (Chest was just out of gas)

At Home (chest had about a 20 minutes break from gym)

Pushups
1) 7 -- 1) 7 -- 1) 6
2) 7 -- 2) 7 -- 2) 5
3) 7 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5


then just 3x28 regular rep wheels
1) 25
2) 15
3) 12

Basic crunch - shoulder about 4-6 inches off floor
1) 25
2) 25
3) 20

Didn?t feel to successful on today?s chest workout, so added a little more abs. I think the diet change has left me feeling a little weak, but taken tomorrow off (Sunday) and doing legs on Monday. Just to see if I can get more sleep and/or body will adjust a little more to the new 7 day diet.

[BB12s]

Monday - Legs (only had about 40 minutes at the gym)

Cardio (after workout): Had the wife drop me off (9:20 pm and gym closes at 10:00, so I had no choice but to run home! Nice 3 mile HIIT run in a very cold 20 degrees.



Squats regular (Had to use Leg Press)
1 200x7 -- 1 200x7 -- 1 220x7
2 300x7 -- 2 360x7 -- 2 380x7
3 260x7 -- 3 280x7 -- 3 300x7
4 200x7 -- 4 220x7 -- 4 250x7


Squats feet wide toes out
Had to skip, pressed for time

Leg extensions
1 80x7 -- 1 80x7 -- 1 85x7
2 125x7-- 2 125x7 2 130x7
3 95x7 -- 3 100x7 3 100x7
4 80x7 -- 4 85x7-- 4 80x7

Stationary lunges (legs felt like rubber)
1) 7 -- 1 -- 1
2) 5 -- 2 -- 2
3 -- 3 -- 3
4 -- 4 -- 4

Leg curls
Had to skip, pressed for time

Calves raises
1 50x7 -- 1 50x7 -- 1 70x7
2 100x7-- 2 100x7 2 90x7
3 70x7 -- 3 70x7 -- 3 70x7
4 50x7 -- 4 60x7 -- 4 60x10

Staright leg lifts on floor (same way abs) (Hanging toes to eyes)
1) 21
2) 7
3) 10


Home: Hit the steps for about 10 minutes and I?m really surprised I can even walk this morning. Appears my body is adjusting to the new diet and even though I got about 4 hours sleep last night (daughter was up at 3:30am)... still feel pretty good.

[BB12s]

I think there's a little change already

[BB12s]

Wednesday - Back and Shoulders

The wife and daughter aren?t given me enough time to finish my workouts at night. May have to look into a 24 hour gym.

Cardio: Hit the cardio after workout to help push myself a little more because of the time issue.



.25 mile at 8.5 mph
15 min - jump?d on Stepmill ?fast pace?
.75 mile HIIT

frontal raises (Military Press Palms facing eachother)
1 65x7-- 1 80x6-- 1
2 135x5-- 2 70x7-- 2
3 155x7-- 3 70x7-- 3
4 100x5-- 4 70x7-- 4


pulldowns
had to skip cause of time.

DB pullovers (machine)
1 95x7-- 1 110x7-- 1 120x7
2 160x7-- 2 165x5-- 2 150x3
3 130x7-- 3 135x7-- 3 105x6
4 100x7-- 4 110x7-- 4 105x7

seated rows
1 130x7-- 1 130x7-- 1 135x7
2 220x7-- 2 200x6-- 2 200x5
3 165x7-- 3 230x6-- 3 200x7
4 130x7-- 4 135x7-- 4 140x7

lateral raises (machine)
1 65x7-- 1 70x7-- 1 65x7
2 100x7-- 2 100x6-- 2
3 100x7-- 3 115x6-- 3
4 65x7-- 4 65x7-- 4

At Home (closed the gym on me)

shoulder shrugs
1 35x7-- 1 * 1
2 110x7-- 2 2
3 110x7-- 3 3
4 110x7-- 4 4


*Power went out at home and couldn?t finish and had to find my way out of the far corner of the basement!

[Loco187]

whew! another board to follow on!!!!

[Greek_Elite]

good **** man you know ill be followin

[BB12s]

finally, some company....

[Greek_Elite]

haha get a little lonely? log looks good tho, u ever find a 24 hr gym so the family cant cut yur workouts short?

[BB12s]

There's an Anytime Fitness, but for the same price "family", we have a state of the art YMCA.

It's tough... just going to have to leave at 8:30 for workouts!

New Workout starting Monday!

[BB12s]

Thursday 11/13/08 - Arms



Bicep curl barbell
1 60x7 -- 1 70x7 -- 1 60x6
2 100x7 -- 2 65x7 -- 2 60x5
3 70x7 -- 3 60x7 -- 3 60x7
4 60x7 -- 4 60x5 -- 4 60x7

Hammer curls DB
1 20x7 -- 1 20x7 --
2 35x7 -- 2 20x7 --
3 20x6 -- 3 20x7 --
4 20x7 -- 420x7 --

Tricep overhead rope extensions (Tri-Bar at home)
1 60x7 --
2 60x7 --
3 60x7 --
4 60x7 --

Bench dips with feet up
1 - 7
2 - 7
3 - 7
4 - 7

Bench-to-Bench dips
1- 7 1 - 10
2- 10 2- 6
3- 12
4- 10

Abs knee ups
25
15
9


Nothing really stellar about this workout. Felt really tired before going into it and the numbers show. :ji

[BB12s]

After 7 days of very low carb and fat, Saturday was a full on Carb day.

Looking forward to the new workout Style ON SATURDAY!

-----------------------------------------------------------

Saturday ? Chest

Cardio ? :head:
HIIT 1.25 Mile?s 9.44
StepMill 6 minutes (setting fat burner, no holding on)
Cool down on treadmill .25 mile


Flat chest press
1 130x7 -- 1 130x7 -- 1 130x7
2 200x7 -- 2 210x7 -- 2 200x7
3 160x7 -- 3 160x6 -- 3 155x5
4 130x7 -- 4 130x7 -- 4 130x7


Flat chest fly (Pec machine)
1 125x7 -- 1 112.5x7
2 162.5x7-- 2 175x7
3 137.5x7-- 3 137.5x7
4 112.5x7-- 4 112.5x7

Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 185x7 -- 2 185x7 -- 2 180x7
3 125x7 -- 3 120x7 -- 3 120x 6.5
4 110x7 -- 4 110x7 -- 4 110x7

Decline press
1 135x7
2 155x7
3 135x7
4 135x6

incline Fly
skipped (Chest was just out of gas)

At Home (chest had about a 20 minutes break from gym)


Pushups
1) 7 -- 1) 6 -- 1) 5
2) 7 -- 2) 7 -- 2) 4
3) 4 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5



then just 3x28 regular rep wheels
1) 15
2) 11
3) 12


No workout on Sunday(but back to Anabolic Diet). Other than that, the 28 Method left me sore as hell for a few days after each workout. Very nice change to my routine and could already see some major changes from mixing this in.

[BB12s]

No cardio or abs tonight.

Since I'm not starting the new method till Saturday, I just wanted to do a kinda... just get out of the house workout tonight. Plus during the 2 weeks of the 28th Method, I never got to workout arms at the gym. Just a crazy mix-up to really hit a little of everything (minus chest and back)

Legs
Leg Press
1) 180x8
2) 380x6
3) 410x6 (PR) damn impressive for me with my skinny ass legs!
4) 210x12 Fast Pace

Leg Extensions
1) 65x12 (fast)
2) 170x7 (1/2 reps)
3) 110x12 (fast)
4) 80x12 (fast)

Tri
Tri Press Down
1) 90x 7-----------------1) 140x7------------ 1) 100x5 (4 count)
2) 160x7 (PR)------------2) 120x7------------ 2) 100x5 (4 count)
3) 170x6 (PR)------------3) 100x7 (4 count)
4) 170x5----------------4) 100x5 (4 count)

Tri Extensions (All very fast with only 30 seconds in between)
1) 65x10--------1) 50x12
2) 65x9---------2) 50x10
3) 50x10--------3) 50x10

Bi?s
Hammer Strength Machine (preacher curl)
1) 45x7--------1) 45x12-------1) 45x7 (4 count on neg)
2) 70x7--------2) 70x7--------2) 45x7 (4 count on neg)
3) 80x6--------3) 55x7--------3) 45x7 (4 count on neg)

Hammers
1) 25x7-------1)25x7
2) 25x7
3) 25x7

DB Shrugs
1) 50'sx12
2) 50'sx13
3) 80'sx8

[Greek_Elite]

log looks good man.. are the numbers side by side comparing week to week or what?

[BB12s]

LMAO....

No, that's may whole workout.... for that day

[BB12s]

Tuesday -Diet was perfect...

Ab Wheel
16
10
12
8
8

Floor Abs (leg ups)
10
20
17
15

Reg Crunch (shoulder 6 inches off floor)
20
15
13
15
-----------

Wednesday
Met with a CMT (Cert Massage Therapist) today. Got all the kinks worked out before I start WestSide Style Training (next 8 weeks). Trying to give my body a little break... don't want to hit that "I'm burnt out phase"

Friday starts Carb shift day... to just night... I'll post the new Carb days... Same diet.. just different on how carbs will be loaded.

I think ASSAULT maybe calling my name....

As for Battle Fuel, well that's coming to an end. Final review will be posted soon. Had some awesome gains in strengh!

[BB12s]

Thursday (Steelers Game)
No workout, diet was perfect. Waistline is getting thin and even look more muscular (have been for a couple weeks). Still weigh around the same.. 165 (haven't been this thin is almost 7 years)

*******************
Friday
2 mile HIIT with increase of grade from 1-15.

WS Method tomorrow - week 1

Todays Eating plan was a typical Low carb, High Fat & Protein till dinner.

Every Friday will be Dinner (5:30 - 11:00) Carb up!

[SMac2347]

A bit late, but subbed...great stack and I like your workouts, keep up the progress.

[BB12s]

Saturday's workout is attached. Felt great in the beginning of the workout and it was later determined when I went to the hospital that I had some reaction to something I ate.

No workout on Sunday or Monday... diet has been off, actually don't feel like eating anything. Will be back on track in a few days with AD.

As for the WS, I'd like to start again with this Saturday 11/29/08. Minor set back! I'm going to continue with just hitting the different body parts this week, sorta like I did last week.

[BB12s]

Only taken 1 Shred in the morning since Monday.* Working on final review for Battle Fuel, and love the Grape Flavor of Bullet Proof.* So, even though I'm not hitting the weights (crazy this week)..still hard at work...
Posted via Mobile Device

[Greek_Elite]

LMAO....

No, that's may whole workout.... for that day

oh wait so are these dropsets?:
Tri
Tri Press Down
1) 90x 7-----------------1) 140x7------------ 1) 100x5 (4 count)
2) 160x7 (PR)------------2) 120x7------------ 2) 100x5 (4 count)
3) 170x6 (PR)------------3) 100x7 (4 count)
4) 170x5----------------4) 100x5 (4 count)

if they arent then you are effin nuts n doin alot of tri's haha

log looks really good man, you definitely put alot of work into it. I miss loggin my workouts, now i'm just kinda floatin along. I'm going to start another one next week for som CL supps, but need to figure out a routine first. i kinda wish spring would come around so i could start cutting again lol stupid carbs are makin me gain some fat back n i hate it

keep up the good work tho man.. ttys

[BB12s]

Not drop sets!

You got it right, just crazy workouts!

All with the help of MP products!