B1G's Journal: It's MY Time - V1

[B1GinNY82307]

It's MY time. RIGHT NOW! No later!

Real simple: I have learned a lot from my time on BB.com, about nutrition, training, supplementation, etc.
It's about time I put it to good use and transform my body into my ideal "masterpiece".

Name: Jonathan

Height: 5'9
Current Weight: 169

Pics:

Before:
Before Pics #1

Before Pics #2

^^ These pics were when I weighed ~188 and at a 18.6% bodyfat.


After:

After Pics #1

After Pics #2

^^ These pics were taken after 16 weeks, when I weighed ~172 @ 13.6% bodyfat.

Obviously, a big change IMO. -5% bodyfat and -16lbs of weight.


Short Goals:
- Increase my shoulder strength. (I recently incurred a shoulder/bicep tear and therefore couldn't do basically anything with my left shoulder. Now almost 100% healthy, I am looking to regain my shoulder strength and build on it)

- Basically Re-Comp. I want to look lean, hard, muscular, everything.
( I believe I am on my way already with a big decrease in BF and weight, so I am on the right path)


Long Term Goals:
- I have set a BIG (pun intended), LOFTY Goal for me...in the year 2014 I want to compete.
That is right! I want to be on stage with some fellow bb'ers and compete.

This has been on my mind for quite some time and this is part of the reason for me starting a journal. To keep me motivated, to stay on track for that year..2014.

Why that year? Well, as it should be noticeable in the pics, I have a ways to go. I believe with that ~4 years, I will have dialed in my nutrition, build up on size, build on lagging parts and be ready by that time.


More to come....

[B1GinNY82307]

To go along as to how this is and will be MY time, I have decided to do the following:

- I recently decided to become a certified trainer via ISSA

- I will be going back to school and learn to become a Physical Therapist

These are things that have interested me for quite some time and don't know as to why I didn't do it before or earlier...but now is better than never.

I will be receiving my manual,guides,etc to become a trainer any day now and will begin ASAP and Physical Therapy schooling will most likely begin next spring.

Anxious to begin both of them and help myself along with others!

"Official" start of journal (workouts) will be posted next.

[B1GinNY82307]

Back / Shoulders

Deadlifts
3 warmups
225 x 3 x 10

Seated Military Press
3 warmups
95 x 2 x 10
100 x 10

Chins
3 sets x 6-8

Machine Seated Lateral Raises
55 x 2 x 10
60 x 10

Seated Cable Rows [wide-grip] (SS) Machine Hammer Strength Shoulder
105 x 2 x 10 (ss) 55x10 ; 60x10
105 x 2 x 10 (ss) 70 x 2 x 10



Workout Comments
This workout was done at 85% as I want to "reload" and not jump right into heavy weights and into my routine.
So with that said, this was fairly simple and the deads felt great! Form was on-point and the MMC was on-point as well.
With the shoulder presses (or anything really shoulder related) I took it nice and slow and make sure that I was focusing on the muscle. It felt good, no pain, as today it's a bit sore (my left shoulder) but that is bound to happen as this is my 2nd week (or 3rd) really working it out. All in due time, it will come back.

Today will be an Arm workout (Bi / Tri / Forearms)

[B1GinNY82307]

Arms

EZ Bar Curls (ss) Chins
2 warmups
50 x 3 x 10 (ss) BW x 6-8


Tricep Pressdowns (ss) CG Bench
2 warmups
50 x 3 x 10 (ss) 135 x 3 x 8

Preacher Curls (ss) Reverse Curls
50 x 3 x 10 (ss) 40 x 3 x 10


Reverse Tri Pressdowns (ss) Decline Skulls
50 x 2 x 10 (ss) 50 x 2 x 10

Machine Curls
FST-7 style

Machine Dips
FST-7 style



Workout Comments
Hey everyone, solid workout here. All was done in < 1 hour, during my lunch and still done at 80-85% as I am still "reloading".

Pump was outstanding, focus was on point, form was on point and fortunately my shoulder held up nicely. Little fatigued during the dips, but other than that, felt good.

I just can't wait to hit the weights 100%. I know I want to and feel like I can now, but I don't want to rush it..as it's not a sprint..and I'm in here for the long haul..plus I don't want to incur anymore injuries.

[B1GinNY82307]

Current Supplementation:
PreSurge & SteelEdge (alternating every so often)
IntrAbolic & ICE (alternating every so oftern)
Supremacy (though this will end this week..)
Vaporize
Multi-V
Cissus
Whey Protein

...that's it! Nothing too extravagent..simple and straightforward

[B1GinNY82307]

Today will be a simple cardio+ab workout. Thinking about doing jump rope...but we shall see.

[B1GinNY82307]

Well following along...

Cardio / Abs:

Jump Rope // SuperSet // Sprinter Crunches:
100 Rope Turns x 4 // 4 sets x 20 reps

Standing Cable Rotations // Hanging Leg Raises:
2 sets x 15 // 2 sets x 12

Kneeling Weighted Cable Crunches:
(middle, left, right = 1 rep)
3 sets x 12


Workout Comments:
Fcuking felt great during this workout! Jump rope is a hell of an exercise/cardio workout and this was the first time doing those "sprinter abs" and felt GREAT!
Focused and the muscles (abs) were being worked extremely well.

Supplementation:
SteelEdge (1/2 serving)
XF ICE
Universal Storm

[B1GinNY82307]

Cardio / BBall:

Cardio - LISS - Treadmill:
22 minutes

Basketball - Full Court
35 minutes

Workout Comments:
Did a really light run/jog on the treadmill as to warm myself up for the basketball game and then during the bball game, within 15 minutes I was already injured.
Went up for a rebound and this tall, big guy, went to swat at the ball but instead hit my eye/face.
I couldn't see for a good 5 minutes (blurred vision) but still stayed in the game, but my game was not the same.

still played hard D, but eventually lost 11-10.

I was planning on going back during my lunch break and do some really light leg work...but I may just bypass it and allow my body to relax and rest as right now I have a huge migraine from my hit...

we shall see...

Supplementation:
BC+EAA

[B1GinNY82307]

Session II: Legs
I wasn't planning on going, but my partner forced me...and glad that he did.



Leg Ext // Machine Squats:
3 sets of each

Leg Ext // Machine Leg Press
2 sets of each

Lunges:
2 dropsets!

Lying Leg Curls // Swiss Ball Leg Curl
3 sets of each

BB SLDL
2 sets

Seated Calf Press
2 sets to failure..


Workout Comments
As mentioned, I was not intending on going..b/c of what happened in the morning caused me to have a horrible headache/migraine, but I'm glad that I went b/c this was a SOLID workout, in which we kept it moving and the burn was in full force!
The lunges were icing on the cake and the first superset for hamstrings killed them!



Workout Supplementation for Session I:
BC+EAA
SUPREMACY in the AM - POSTworkout


Workout Supplementation for Session II
PreSurge (1 serving)
Purple Wraath intra
SUPREMACY - POSTworkout + Food!


I only took PW b/c I wanted more EAA's, as to help promote recovery, and I didn't have any on me, so I borrowed some PW from my partner...no worries, no hate please! ...he will be buying IntrAbolic in his next purchase.

[B1GinNY82307]

Chest + Abs
AM workout: 6:15 - 7:20 AM



Incline BB Bench:
3 sets

DB Bench
3 sets

Decline BB Bench:
2 sets

Pec-Deck Flye
1 Rest Pause set

Jump Rope // Sprinter Abs
100 rope turns x 5 // 5 sets x 20 (10 each leg)

Elliptical - LISS
10 minutes


Workout Comments
I kept the rep range from 8-12 and still was performing at 80-85%. Nothing too heavy, as that will be next week! Which I am VERY much looking forward to!
MMC was on-point and my shoulders felt good during all the exercises. I think now moreso it's all mental..so gotta work on it
Jump Rope + sprinter abs is a sweet combo! Will continue to do these for a bit and then switch it up later on.



Workout Supplementation for Session I:
PreSurge - 6 caps (1 serving)
IntrAbolic - Wild Berry Punch Flavor!
SUPREMACY in the AM - POSTworkout + Whey Protein + Oats + PB + 4 oz of lowfat milk....hmmm....

[B1GinNY82307]

Well people...where you are...

I have decided to return back to my original training partner, in which I had some great success when I was bulking...and we have decided to return to a routine that worked very well for us:

Power / Rep Range / Shock Routine..

That being said..today was Back - Power! Back on the grind peoples!

Back - Power

Deadlifts: 4 warmups ; 295x4 / 315x4 / 315x4

DB Rows: 1 warmup ; 80x6 / 90x6 / 95x6

Underhand Pulldowns: 135x6 / 150x6 / 165x6

Cable Seated Rows: 150x6 / 165x6


Workout Comments
- Back to heavy Deadlifting, basically after 2 months! Not entirely happy with the outcome,as I used to be able to do more...but now that I am back full-swing into it, I am sure I'll regain my strength quickly.
- DB Rows felt good..along with the underhand pulldowns (which I felt hit my lats/back REALLY well) and cable seated rows was a nice way to finish it off..
- I used NO straps at all with this workout (as I am trying to increase my grip strength) and I felt it hindered my DB Rows a bit, so next time I may use it for my heavy sets...we shall see...


Supplementation
- Multi-V -
- PreSurge (PreWorkout) -
- BC+EAA (INTRAworkout) -
- Whey Protein (PostWorkout) -
..keeping it nice and simple for the time being..


Diet Notes:
- Everything was on-point until the evening. Where I had dinner, that was good (chicken and baked potato), but then afterwards, I typically have "sludge" or a light meal and then a protein shake, but b/c I am moving into a bigger apartment, other things came first...therefore missed my meal and only had a protein shake...

[B1GinNY82307]

Today's Plans:
- I was initially supposed to train Shoulders -Power, but I went to bed at 1:00 AM and b/c I have responsibilities this afternoon, leaving work early, therefore no gym mid-day.

- Also today, I have a Demo that is going to be held within Midtown Manhatten's Gold Gym! Along with a VS manager!
This should and will be a NICE demo as it's the ideal location (in a gym) and "targeting" the PERFECT crowd at the OPTIMAL time!
Very much looking forward to it.

In case anyone is interested: New York City AEN Demo!

- I may do some light cardio after the demo in the gym, but that is to be determined.


Diet Notes
- So far, it's not ideal...B/c of the move and what not, I don't have any more eggs and couldn't cook up something for lunch.
Therefore resolved to a bowl of cereal and for lunch will be spending $ to get a tuna whole wheat wrap.
- Though I am sure in the City, I will keep it clean and stop somewhere for another sandwich or who know's for an actual mini steak dinner!

[B1GinNY82307]

Yesterday's demo was fantastic! We were in Gold's Gym, in a perfect location in which incoming people saw us immediately and couldn't pass up on samples and even had quite a few people inquire about PreSurge. Overall a fantastic demo and should DEF boost sales a bit, as exposure was DEF gained!



Today's Plans - 6/17
- Shoulders - Power!!
It would typically call for Upright Rows, but because I am still not completely 100% with my left shoulder, I will not do anything that causes discomfort, even if it's the most miniscule..
Will have to figure out what to switch that exercise with..

[B1GinNY82307]

Shoulders - Power

Seated Military Press: 4 warmups / 135x6,4,5

"Power" Shrugs: 2 warmups / 225x6,6 / 275x4,5

"Cheat" Laterals: 35s x 6,6 / 40s x 6

Machine Shoulder Press: [rest-pause set] 110 (on each side)x9-5-3

Abs Superset - Hanging Leg Raises / Kneeling Weighted Cable Crunches: x 12,12,12 / 62.5x10,10,9 (done left,right, center=1 rep)

Workout Comments
- Back to heavy lifting for Shoulders! On the presses, my shoulder felt good, but as I have noticed, it simply fatigues quicker. Other than that, my shoulder felt good, solid, no discomfort.
So I have to continue ensuring that I warm-up properly and stretch afterwards,in-between,etc.
- "Power" Shrugs are now hitting me hard! Last night and when I woke up today, my traps are SORE as hell and feeling "full"!
- The rest-pause set for machine shoulders was a nice way to burn out the shoulders. I have to bring back my strength and size for them, so I will continue doing something along the lines of this.
- Abs superset was crazy and my abs were and still hurting today.


Supplementation
- Multi-V -
- PreSurge (PreWorkout) -
- BC+EAA (INTRAworkout) -
- Whey Protein (PostWorkout) -
..keeping it nice and simple for the time being..in June I will add IntraXcell and bring back mah IntrAbolic! (Already missing them both...)


Diet Notes:
- Diet was on-point! After my workout, protein shake, and then a nice tuna wrap and then protein shake on the way home and then a chicken sandwich for dinner! hmm!
- My diet will get MUCH better once my family and I settle into our new apartment and get the food shopping done. That way I will get back to my consistent rotation of Steak, Chicken, Fish, potatoes, brown rice, etc.

[TNote]

Alright I didn't get a pm for this... just sayin'

Second, I love that song (I'm guessing you know the loso one ) and good to see hitting it hard in the gym. and this reminds me that I really need to order berry IA after seeing MBS' review.

[B1GinNY82307]

Alright I didn't get a pm for this... just sayin'

Second, I love that song (I'm guessing you know the loso one ) and good to see hitting it hard in the gym. and this reminds me that I really need to order berry IA after seeing MBS' review.

I didn't want anyone seeing my weak #'s yet...

I was seriously going to send a pm to a group next week, as I expect to be really 100%

I just got back from an Arms workout and it just sucks on how much my shoulder injury effected almost everything.

Thanks for checking in and hoping you'll stay subbed! I will provide pics monthly and will DEF get some vids in as well.


And get on dat dere Berry!! It's some GOOOD stuff!!!

[TNote]

And get on dat dere Berry!! It's some GOOOD stuff!!!

when i get my classes paid off it'll be in my first order

[B1GinNY82307]

when i get my classes paid off it'll be in my first order

I hear ya!

And check PM's

BTW, thanks for being the first to post in my journal!

[B1GinNY82307]

Arms - Power

BB Curls: 3 warmups / 85x6 / 90x4,5

Triceps Pressdown: 3 warmups / 70x6 / 72.5x6 / 77.5x6

Preacher Curls: 65x6,6 / 70x6

Decline Skull Crushers 70x6 / 80x2 -> 70x4 / 70x6

DB Hammer Curls: 40x6,6

Rope Cable Extension: 52.5x6,6

"->" denotes dropset



Workout Comments
- Working on bringing back my strength! Simple as that. Workout was effective, and I can tell b/c my arms are hurting and feeling nice and tight!
- I will increase resistance/weight on certain exercises.


Supplementation
- Multi-V -
- PreSurge (PreWorkout) -
- BC+EAA (INTRAworkout) -
- Whey Protein (PostWorkout) -
..keeping it nice and simple for the time being..in June I will add IntraXcell and bring back mah IntrAbolic! (Already missing them both...)


Diet Notes:
- Spot-on minus lunch...as this move is still hurting my ability to have time and cook. It will be corrected this weekend though.
- I will also have to include something at night, as I find myself waking up a bit more hungrier than I used to..so it seems that I may need to eat a healthy snack right before bed or wake and have a protein shake in the middle of the night. We shall see.

[B1GinNY82307]

Wheels- Power

Squats: 4 warmups / 225x6,6 / 230x5

Leg Press: 1 warmup / 450 (10p)x 6,6 / 500 x 6

Leg Extension: 160x6 / 175x6

Lying Leg Curls 1 warmup / 125x6,6

SLDL's: 225x6,6,6

Leg Press Calves: 4 sets (forgot weight)




Workout Comments
- Well...again, I am not at all pleased with my weight #'s but the results spoke for themselves.
As the day after, my legs were SORE AS HELL!!! And it didn't make it easier for the fact that I had to go up and down stairs to move stuff out and in my new apartment...
So in retrospect it was a highly effective workout..stimulated the appropriate muscles


Supplementation
- Multi-V -
- PreSurge (PreWorkout) -
- BC+EAA (INTRAworkout) -
- Whey Protein (PostWorkout) -
..still missing my IntrAbolic and IntraXcell...


Diet Notes:
- Okay. Could be better...and looking forward to next week when my new fridge will be filled with good, fresh, "clean" food.

[B1GinNY82307]

Chest - Power

Incline BB: 3 warmups / 165x6 / 175x6,5

Flat DB Press: 1 warmup / 85x6 / 90x5,6

Decline BB: 185x6,6 / 190x6

Burpee + Stair Complex 1 BP + Stairs / 2 BPs + 2 stairs..so on and so forth until 5 "reps"

Decline Lower Abs + Thrusts: x15,15,15

Kneeling Weighted Cable Crunches: 57.5x15 / 62.5x12
(Middle,Left,Right = 1 rep)




Workout Comments
- Another solid workout..and my main concern was my shoulder and it felt GREAT! No strain whatsoever and all the emphasis was on my chest.
Great MMC today and afterwards my chest felt nice and "full" and swole.
- The Burpee + Stair complex was KILLER! Great way to get in a nice "cardio session" in rather than the monotonous form of a treadmill or what not..


Supplementation
- Multi-V -
- SteelEdge (PreWorkout) -
- BC+EAA + Storm (INTRAworkout) -
- Whey Protein (PostWorkout) -


Diet Notes:
- Just wish I could find myself eating a bit more frequently. I found myelf not eating for a few hours at a time...
and I hate to give "excuses" but still doing the move and also it was my little cousins b-day party and then my other cousins birthday party, so I was going from place to place..
- FULLY intend on getting 100% back on track on Monday...

[SHOWTIME]

I am here so no more slacking son! Good start so far!

[B1GinNY82307]

I am here so no more slacking son! Good start so far!

SWEET!!!

Thanks for checking in bro!

I was hoping you would...how has everything been?

I did a Back - Rep Range Workout and it was on-point!


I will include my diet going forth, as I want to get back on tracking it. Though I haven't "cheated" hard or often..I am trying my hardest to keep it nice and clean during this move...and glad that we now got good clean food in the fridge!

[B1GinNY82307]

Back - Rep Range

CG Weighted Chins: 2 warmups / BW+10x 8,7,7

T-Bar Rows: 1 warmup / 90 x 10 / 115x10 / 125x10
These were done old school...in the corner

DB Rows: 70x12 / 75x12

Straight Arm Pulldowns: 42.5x15,15

Pulldowns: 120x10 / 135x7*4 -> 120x5
* denotes rest-pause / -> denotes dropset

Cardio - Treadmill: 10 minutes LISS





Workout Comments
- Chins felt GREAT and the T-Bars were EXCELLENT! MMC was on point today and the back was fired up!
- I woke up with soreness in my shoulders and at first I was wondering why, but came to realize that the Straight-Arm Pulldowns were the culprit.
I was going very slow and controlled on these and it burned up my back and shoulders! I opted for these instead of pullovers as these were in my PT program and figured it would hit my back as well as provide some "therapy" for my shoulders. It worked out very well!


Supplementation
- Multi-V -
- HyperShock (PreWorkout) -
- BC+EAA + Storm (INTRAworkout) -
- Whey Protein (PostWorkout) -
Come July, I will re-introduce Beta-Alanine (IntrAbolic and IXCell [can't wait!!]), along with MP's Battle Fuel!!

Diet Notes:
- Today was the first day that I had dinner in my new apartment!! Fridge is stocked up and already have steak and chicken for the next few days!!
- Needless to say, I am ready!
- I will start tracking my diet on fitday to get a better idea at where I am at and what I can do to improve.

[B1GinNY82307]

Just wanted to give a NICE update on my Bodyfat %!!

It's currently at 12.2%!!!

I will get it re-examined tomorrow just to solidify that decrease! Wow!! Extremely happy! Just goes to show that I must be still doing well with my diet!


Plus, I had a SOLID Shoulder - RepRange workout! Solid strength, pump, hardness, everything.

[SHOWTIME]

SWEET!!!

Thanks for checking in bro!

I was hoping you would...how has everything been?

I did a Back - Rep Range Workout and it was on-point!


I will include my diet going forth, as I want to get back on tracking it. Though I haven't "cheated" hard or often..I am trying my hardest to keep it nice and clean during this move...and glad that we now got good clean food in the fridge!

Just been busy, but it is all good. I started doing some mountain biking again, getting in 4-9 hours a week, plus 8-10 hours in the gym lulz (weights)

You are still moving? haha the joy of having kids.

Your workouts have been looking good., congrats on the lowered BF% and shoulder workout!

[B1GinNY82307]

Just been busy, but it is all good. I started doing some mountain biking again, getting in 4-9 hours a week, plus 8-10 hours in the gym lulz (weights)

You are still moving? haha the joy of having kids.

Your workouts have been looking good., congrats on the lowered BF% and shoulder workout!

That is great! Wish I had time to mountain bike..i remember doing them while I was 17-18... (seems like so long ago..lulz).

And honestly, it's not the kids that is the cause...it's the old tenant! It's a complex situation, but basically, she is taking forever in moving her stuff out and therefore getting our stuff in.
By this week it will be more settled and then it will be little pieces here and there..

and I wanted to ask on your thoughts on the Power / Rep Range / Shock scheme...?

[B1GinNY82307]

Shoulders - Rep Range

DB Shoulder Press: 3 warmups + stretching / 60x8 / 65x6,7

Pec-Deck Reverse Flies: 1 warmup / 115x10 / 130x10,9

Cable Side Laterals: 10x15 / 20x12

Shrugs (SuperSet) Jump Rope: 135x "21's" / 185 x 2 x "21's"
: Did 100 rope turns in between my shrug sets
Erik Fankhouser style. YouTube it and you shall see!




Workout Comments
- Surprisingly my shoulder(s) felt great! And surprisingly strength is not too far off from what I used to do.
- Cable side laterals, I have to be careful about b/c when I performed side laterals before, it was uncomfortable..but these proved to be okay.
- Shoulders today are still sore...from both the straight arm pulldowns and yesterday's workout! A good soreness...not a painful one.


Supplementation
- Multi-V -
- Assault (PreWorkout) -
- BC+EAA + Storm (INTRAworkout) -
- Whey Protein (PostWorkout) -
Come July, I will re-introduce Beta-Alanine (IntrAbolic and IXCell [can't wait!!]), along with MP's Battle Fuel!!

Diet Notes:
- It was a SOLID diet day! Got it all on my fitday as well..as I hope to continue to include this feature/tool going forth.

http://www.fitday.com/fitness/Public...r=jherrera2185
Simply click on the appropriate day (6/23 - Tuesday) to view food intake
Cals: ~2876
Fat: ~121.8
Carbs: ~156.9
Protein: ~292.2

[SHOWTIME]

That is great! Wish I had time to mountain bike..i remember doing them while I was 17-18... (seems like so long ago..lulz).

And honestly, it's not the kids that is the cause...it's the old tenant! It's a complex situation, but basically, she is taking forever in moving her stuff out and therefore getting our stuff in.
By this week it will be more settled and then it will be little pieces here and there..

and I wanted to ask on your thoughts on the Power / Rep Range / Shock scheme...?

Well hopefully the deal with old tenant will be resolved soon.

I honestly cannot say to much about p/rr/s training I remember giving it a shot about 2-3 years ago, plus I know a few people here have used it. All I can really say is I will be asking you what you think of it when your done Plus just use the internet for any resources like http://www.prrstraining.com as well many forums have little subsections for p/rr/s training. Good luck with it. How are you enjoying it right now?

[B1GinNY82307]

Well hopefully the deal with old tenant will be resolved soon.

I honestly cannot say to much about p/rr/s training I remember giving it a shot about 2-3 years ago, plus I know a few people here have used it. All I can really say is I will be asking you what you think of it when your done Plus just use the internet for any resources like http://www.prrstraining.com as well many forums have little subsections for p/rr/s training. Good luck with it. How are you enjoying it right now?

Well I finally got my internet/phone/cable installed so I won't be driving myself too crazy trying to keep my kids entertained...

And I reviewed and read up quite a few a while ago on the iron mag forum and that is what got me interested in it in the first place...so far I am enjoying it. I recall enjoying it previously..but I think I am going to tweak it a bit to fit what I want/need. Just going through the first "rotation" and then to my own thing..


On a side note: Going through the ISSA book and really enjoying it. Now with the fact that I actually have my own room (and not sharing it with my daughter) allows me to study at a more peacefull "state" lol.