Stepping on stage again with AAEFX & PRRS

[tank316]

New journal, new journey.
My last show was in 04, i had plans on competing in 05, but was sidelined with a r/c 3-4 months prior. Crazy family life takes over and it seemed there was never any time for cardio/wts/ and not to mention on/off proper eating habits. My father who has and will always need help on the farm comes first, My mom and dad are and always will be my Hero's. It seems as if these are all excuses, but trust me when I say and repeat, its a crazy busy family life, that I wouldn't trade for 5 million dollars, it took me a life time to find my wife and have been blessed with great step-kids.
Bodybuilding from a show standpoint can be and ''is'' a selfish type of act. But over the last 4 years I have added some quality mass, along with some ugly body fat, so its time to take it off and keep it off.
The show date is April 2010. The day isn't written in stone yet. But the train doesn't stop there, I'll keep fine tuning my condition till June for the NC show and from there, fingers crossed, a show in Fl in Nov.
I hoping to get my pics and stats done this wkend and posted.

Making this choice has been an easy one because of a few people..Eric Broser, Brian Andrews and my entire family @PRRS. I always have the support of my wife, she's a rock.

[tank316]

9/12/09
Another loose cannon gone bi-polar
Bis-Tris
10 min bike for core warm up
machine curls 50x16
Hammer curls
60x8,65x8,70x7..tempo on the way down was a 2.5-3 count with a 2 sec stretch
preacher curls
85x12,80x14,14
alt d-b curls 2 sets
30x17,25x19
Tris
push downs
140x11,150x10,10,
oh ext
75x12,12,12, 3 sec stretch @bottom...this was brutal
rg push downs
70x13,60x17,55x19
25 min post cardio..I'll be doing more this eve, walking/jogging in the woods this eve with the dog.
Through the whole workout I took a 2 min rest between each set, I kept my tempos in check as well, although i didnt post them.
Mentally, I have to put aside my desire to put on the heavy weights and pound out a set. But I know I have to last several months with good joints..Speaking of joints, Try Kre-Celazine from AAEFX, it took me 1.5 wks to realize i had no pain during and after squatting last wk.
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[tank316]

9/14/09
chest/delts
DB Incline
95x12,12,100x10, very smooth tempo's, and 2 min rest between all sets
Dips 2 sets+ 25 lb plate added 10,10
chest press
180x12,170x16,165x16
Delts
SL's 40x10,45x8,8
up right rows
120x12,12,
Rev Pec Dec
4 sets varied angle' and grips
30 min post cardio elliptical


cardio
1st meal before work
6 egg whites scrambled, 2 oz of a cold chicken breast, 2 tblsp of aaefx LBA's vanillia!!!
2nd meal
2 scoops EFX's-NF Vanilla Whey
1 banana
snack.. 1 tbls sp LBA's
3rd meal
6.5 oz chicken breast
2 tblsp natty pb
snack
2 cups cottage cheese[pre work] + 1 tbls sp LBA choc
All EFX supps
4th meal
Post work 2 scoops Kre Generator
1.5-2 hours later
6 oz turkey breast
2 cups salad, 1 tbls p olive oil
1 med tomato diced
before bed
5 egg whites+ 1 scoop EFX choc whey
@ 3 am for my morning pee, I drink another protein drink.

I missed a few things I think, old age!!LOL

[tank316]

9/16/09
Just a typical day off
NO WTS
am cardio 45 min stairs at school
pm cardio splitting wood for my father, the old fashion way, 90 min worth
An FYI, I average 7-8 miles walked everyday where I work. I'm a maintenance/custodian for a school district.

[2nd_chance]

Tom, new journal...... same power! Watch out April 2010!

[Guff]

Do you count calories at all Tom?

[tank316]

Do you count calories at all Tom?

Once I get 16 wks out from the show, yes I will.
On a average day, no I dont, I just keep my serving size in check, and over the last 3-4 years of family taking over, weekends are a bad, I'll go back to packing a cooler and bringing my meals with.
I still weigh out my protein, measure out my carbs and fats.
I only have one cheat meal a wk. Thus far I went from 5000-5500kcal down to 4500.
I weighed 267.5 Sept 1st and now 258.5. Just a small goal by Christmas time to be 240.
I also will get my measurements and pics done by Monday.

[tank316]

Tom, new journal...... same power! Watch out April 2010!

You know it David, thanks for stopping by!
Train hard friend!!!!!

[stachedwalker]

Nice to see you back up here again ... and good luck with your goals!

[tank316]

Nice to see you back up here again ... and good luck with your goals!

Hey SW, thank you!
I'll reach the goals now, great company, great program, great wife all behind me. I know I have allot to do, but I'll get there!

[tank316]

9/17/09
Legs
So I have to train legs differently all the way up to April.
Rep range will be around the 10-12 mark.
10 min walk to warm up, 1 set of ext 120x15
Squats
275x14,315x15,14.
Leg Press
700x12,12.
Ext
180x12,12.
Leg curls seated.
180x12,190x12,12,200x10,10
SLDL
275x10,10,10
Hypers toes pointed up 45 lb platex11,11
Good Morning 135x12
single seated, uni lateral
80x16,70x19
8 sets of seated calves
NO CARDIO

[tank316]

Here is some important info that I want to share..

http://www.youtube.com/AllAmericanEFX#play/uploads

[tank316]

9/21/09
chest/ light delts
I say light due to the amount of use they got today@ work.
Bench press
275x10,295x10,320x8,335x7
DB Incline
90x12,95x11,11
Cable Cross Overs
1 set high 7x15
1 set low 6x15
Machine O H press
130x15,140x12
SL's
30x15,35x13
40 min post cardio
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[tank316]

9/23/09
no am cardio, ass is dragging
Back/bis
Bi's
alt db curls standing
40x10,45x8,50x8,55x6
Hammer
60x9,65x8,70x7
preacher db curls
30x14, 1 min rest 25x15
Back
Rack Deads 2 inch below knee cap
405x8,455x8,475x7,6
* Next wk i do full dead's, its been 4 months*
seated cable rows
230x8,240x8,250x7
wg pull downs
180x8,170x10,160x13
stiff arm pull downs
100x14,90x16
Stretch, hung from the chin bar
30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
40 min cardio, bike 20, ellip 20
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[tank316]

9/28/09
Quads....Again. LOL
I wasnt happy with my work out from Friday, so I did legs again Monday.
Box squats
500x7,7,520x7,7
3 sets of ext
170x12,180x12,190x11
6 sets seated curls
180x10,185x10,10
190x9,195x9,9
sldl
250x12,12,12
8 sets calves
4 seated,4 standing
NO CARDIO

45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[tank316]

9/30/09
Wed
Am 25 min jump rope/jumping jacks/shadow box/burpies/
Average miles covered at work in a 8 hour day 8.5 miles.
Tri's Bi's
Push downs
140x6,150x6,160x6
Oh E Z Bar Ext
115x10,10,100x12
RG Pushdowns
60x20.
Bi's
Alt D B
45x7,50x7,7
Hammer
55x12,12, 50x13
Preacher D-B
30x15,25x17
25 min cardio Post.
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[2nd_chance]

Great arm blast tank! What do you use for a pre wo drink?

[SteveHinchee]

Herculean workouts Tank!!

[tank316]

Great arm blast tank! What do you use for a pre wo drink?

2 scoops AAEFX Kre-Celerator 1 hr prior
2 Tblsp AAEFX LBA Pro 45 min prior
1 Tblsp AAEFX Cell Rush 45 min prior
2 Caps AAEFX Ka-Pro 45 min prior [ great intensity and focus factor, with out the sudden crash or jitters]
2 Caps AAEFX Nytric EFX Pro 45 min prior

[2nd_chance]

2 scoops AAEFX Kre-Celerator 1 hr prior
2 Tblsp AAEFX LBA Pro 45 min prior
1 Tblsp AAEFX Cell Rush 45 min prior
2 Caps AAEFX Ka-Pro 45 min prior [ great intensity and focus factor, with out the sudden crash or jitters]
2 Caps AAEFX Nytric EFX Pro 45 min prior

Thanks Tom. I'd go broke with all that LOL. I use jack3d.

[tank316]

Thanks Tom. I'd go broke with all that LOL. I use jack3d.

Thats a good product as well.
If I had one out of my stack it would be the KA-Pro.

[tank316]

I missed this eve's cardio session. I had a young client who played football this eve.
If all goes well, by the time his senior rolls around, I hope were talking D-1 scholarship.
But alot can happen in 3 more years!

[2nd_chance]

Thats a good product as well.
If I had one out of my stack it would be the KA-Pro.

Thanks Tom. I'll check it out.

[tank316]

10/3-10/12-09 On Vacation
10/13/09
Chest/Delts Power Wk
Flat DB Press
120x7,7,7
Incline Press
275x7,285x6,6
Flat Flyes
85x7,7
OH Bar Press in power rack
160x8,170x7,180x6
cheat laterals
50x6,55x6,6
upright rows
135x7,145x6,6
Chest press
120x40
db oh press
30x40
35 min post cardio treadmill
3.6 mph 4-5-6 grade

45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

[2nd_chance]

Hope you had a good vacation Tom. Strong chest work!

[tank316]

Hope you had a good vacation Tom. Strong chest work!

I did Dave, thank you!
I havent forgotten what we discussed, just finally getting settled in at home!

[tank316]

Oct 20th
Well, this day started off ****ty and ended in a lot of pain.

Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.

[tank316]

Looking for testers for All American EFX products

http://forum.bodybuilding.com/showth...hp?t=120989671

[tank316]

Oct 20th
Well, this day started off ****ty and ended in a lot of pain.

Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.

Surgery went well on Nov 11th
The surgeon also noted that the top part of the bicep tendon subluxed[tore] as well, so..That too was reattached as well.
Therapy has been better then expected, advanced 3 wks, So today, I hope we start with some strengthening movements.
I have done some on my own, along with some cardio in the eves.
Slowly, I'm getting back in the saddle.
Rehab has been going better then expected.

[stayfit2008]

Recover my friend,..only a small bump in the road.