The "Official OBF Winners Guide" Step by Step Path To Glory

**Ripnlean** · 09-28-2009, 12:04 PM

OBF Fall Classic Log: Path to Glory

This will be my log for the duration of 12 weeks starting October 3rd, 2009.
Documented will be every step of the Diet, Supplementation, Training, and Progress throughout the course of the OBF Classic.

This is a path to glory, a journey to personal success filled with PR's, motivation, determination and pure sweat day in and out!

Outline: Plan of Transformation
Diet: Keto - CKD (Lose Fat, maintain/Gain muscle)
Strength Training: 4 Day Split; Chest/Legs/Off/Back_Shoulders/Arms
Cardio: LISS; Mon & Thur AM, HIIT; Wed & Saturday
Core Training: Wednesday & Saturday

**TheUnderdog** · 09-28-2009, 12:19 PM

Originally Posted by Ripnlean

OBF Fall Classic Log: Path to Glory

This will be my log for the duration of 12 weeks starting October 3rd, 2009.
Documented will be every step of the Diet, Supplementation, Training, and Progress throughout the course of the OBF Classic.

This is a path to glory, a journey to personal success filled with PR's, motivation, determination and pure sweat day in and out!

Outline: Plan of Transformation
Diet: Keto - CKD (Lose Fat, maintain/Gain muscle)
Strength Training: 4 Day Split; Chest/Legs/Off/Back_Shoulders/Arms
Cardio: LISS; Mon & Thur AM, HIIT; Wed & Saturday
Core Training: Wednesday & Saturday

Keto should be outlawed

good luck!!!

competition is gonna be tough...bring your A game!

**Spacehead** · 09-28-2009, 12:35 PM

Oh my, I just don't have the skillz to organize my time so that I could keep so detailed logs everywhere!

**Ripnlean** · 09-29-2009, 07:21 AM

Originally Posted by TheUnderdog

Keto should be outlawed

good luck!!!

competition is gonna be tough...bring your A game!

Know this might not be the perfect time to start KETO, but doing anything to shock my body: Going with a strategy of having my off week now which works perfect as far as diet and exercise and than the double hit with the new KETO diet which I've read good success on.

Originally Posted by Spacehead

Oh my, I just don't have the skillz to organize my time so that I could keep so detailed logs everywhere!

Try to make it look neat dat's all!

**TheUnderdog** · 09-29-2009, 09:05 AM

have you thought of doing carb cycling instead of keto?

**Ripnlean** · 09-29-2009, 09:12 AM

Originally Posted by TheUnderdog

have you thought of doing carb cycling instead of keto?

Isn't Carb Cycling TKD?
Never really got any info on it.

**Ripnlean** · 09-30-2009, 06:17 AM

Weighed in Yesterday, after my binge drinking and non strict (Carb Full)diet to get the bloat going over the last 4.5 days!
Couldn't take anymore of this non-sense eating so I decided to take my before Pics Early.
Starting Statistics: Tuesday, September 29, 2009
Weight - 176 lbs!
BF % - 15.4 %
WOW- Did a good job over the last 4.5 days to gain some weight for picture time!
now Pics

Proof Of Date - Funny, I live in CT and looked at what Spacehead used, Took pictures Tuesday Sept 29th but Used a European website (BBC) and it showed Wednesday's date due to the time differential!

Front Relaxed Full Body - Mandatory

Side Relaxed Full Body - Mandatory

Back Relaxed Full Body - Mandatory

Goals: My goal is to win, No BF% and no weight goal in mind, just to do my best, motivate others and take my transformation to the next level! Good Luck To all the contestants!

**Ripnlean** · 10-01-2009, 06:09 PM

3 days left, tomorrow I will be outlining my diet.
Saturday I start the diet and will be outlining my Workouts.
Sunday I Will be getting mentally and physically ready.
Really need to plan this out right.
Like they say: if you fail to plan > you plan to F......

**Ripnlean** · 10-04-2009, 11:03 AM

Keto diet started yesterday

strenght training excel spreadsheets to be completed today

In full force now, for my diet from yesterday you can check out my Journey to 10% log or my Better Body CKD log in the Keto Log section.

**Ripnlean** · 10-05-2009, 03:13 PM

OBF Fall Classic Log: Training Day 1

Daily Activity Log: Monday, October 5, 2009

New workout today: Surprised to get the pump as I did, the Beta alanine was awesome, tingles all over, could not even sit down on the bench, that is what happens from a week off, and Keto Diet (No Carbs to slow down absorption of Beta Alanine)

Training: Monday, October 05, 2009

Strenght Training Workout: Chest (Power)

(Weight X Reps)

Warmup: Pushups x 30 Reps
DB Bench Press
60 x 8
65 x 7
70 x 4
Incline Press
135 x 8
145 x 6
155 x 4
Flyes
45 x 8
50 x 8
52.5 x 7
Decline Bench Press
115 x 7
125 x 5
135 x 4

Diet: Monday, October 05, 2009

You can check out the complete diet log Here

Supps:

Before Breakfast; 1x Multi, 1x Fish oil, 2x CLA, 3x E-911
Before Lunch; 2x CLA, 1 x Fish oil, 2 x E-911 - (All out, 2 tabs unaccounted for!)
Postworkout; 2x BCAA
Dinner; 2x CLA, 1x Fish Oil
Prebed; 4x Testx6

**Ripnlean** · 10-06-2009, 04:36 PM

OBF Fall Classic Log: Training Day 2

Daily Activity Log: Tuesday, October 6, 2009

I think I?m starting to transition into Ketosis, starting some slight headaches today that I read about and slowly losing energy throughout my day, Yeah I know its sad with the smiley face but I want to hit Ketosis. Ketostix still negative

Training: Tuesday, October 06, 2009

Strenght Training Workout: Legs/Delts (Power)
(Weight X Reps)
Warmup: Body Squats 2 sets x 20 reps
Squat
225 x 8
245 x 7
265 x 5
Leg Press (Alternative)
90 x 8
140 x 8
190 x 5
Reverse Lunge (Each Leg
45 x 8
50 x 8
52.5 x 7
Hamstring Curl (Each Leg)
50 x 8
60 x 6
70 x 4
Deadlift
225 x 4
245 x 2
Military Press (warmup; 45 x 15)
95 x 8
105 x 7
115 x 4
Upright Rows
95 x 8
105 x 6
110 x 5
Cheat lateral (Each Hand)
30 x 6
35 x 5

You can check out the complete diet by clicking on the macros below

**Ripnlean** · 10-07-2009, 04:16 PM

OBF Fall Log: Day 3

Daily Activity Log: Wednesday, October 7, 2009

Going into keto sort of reminds me of the discovery channel in how they describe the bears going into hibernation. My body is shutting down slowly, has not shut down yet but soon enough I feel. This first week back feels weird and sort of lazy some since I am not doing cardio. Next week I?ll be adding a day of cardio.

Training: Wednesday, October 07, 2009

Workout: Abdominals and Oblique's
Swiss Ball Crunch
15 x Bodyweight
15 x 5lbs
Alternate Heel Touchers
2 sets for 15 reps each side
Hanging leg Raise
2 sets for 15 reps
Swiss ball; reach pass crunch
2 sets for 10 reps
Plank Hold
2 sets for 30 seconds each
Bodyweight squats
8 sets for 10 reps

Diet: Wednesday, October 07, 2009

Breakfast: 6:30 AM
4 whole eggs, 1 sausage link
2nd Meal: 9:30 AM
2 whole eggs(omega 3), 24 pcs almonds
Lunch: 12:15 PM
4oz Can Tuna, 2 cups spinach, extra virgin olive oil, 1 pc string cheese, 1 tbsp mayo
4th Meal: 3:15 PM
110g Herring Fillet in oil
Dinner: 6:00 PM
5 oz Salmon, 1 Cup Green beans, 1 mushroom, 1 tbsp EVOO
6th Meal (Prebed): 8:30 PM
.5 Cottage Cheese, 1 tbsp NPB

Supps:

Before Breakfast; 1x Multi, 1x Fish oil, 2x CLA, 1x alcalean
Before Lunch; 2x CLA, 2x Fish oil
Dinner; 2x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
Prebed; 4x Testx6

**Ripnlean** · 10-08-2009, 04:28 AM

Officially in Ketosis now

, Ketostix read 15 (Small) ketones last night!

**Ripnlean** · 10-08-2009, 05:15 PM

OBF Fall Log: Day 3

Daily Activity Log: Thursday, October 8, 2009

Keto has started as mentioned in my Keto log before today. It was an awesome back day, deadlift improved in just over 2 days, I can do more its just that my grip is horrible, started working on my forearms for the first time ever!. Figured it would be easier to just include everything here so I will keep everything throughout all my logs.

Training: Thursday, October 08, 2009
Workout: Back, Forearms:

225 x 6
235 x 5
245 x 4(need to improve grip or buy some wrist wraps)
Bent over Barbell Row
12 x 70
10 x 90
8 x 100
4 x 120
Seated CG Cable Row
90 x 10
140 x 6
150 x 5
Lat Pulldown
10 x 100
6 x 110
5 x 120
5 x 125
DB Wrist Curl, Palms facing up
30 x 10 lbs
25 x 12.5
25 x 12.5
DB Wrist Curl, Palms facing down
25 x 7.5 lbs
20 x 7.5 lbs

Diet: Wednesday, October 07, 2009

Breakfast: 6:30 AM
2 whole eggs, 2 egg whites, 1 sausage link
2nd Meal: 9:30 AM
2 whole eggs(omega 3), 18 pcs almonds
Lunch: 12:15 PM
4oz Chicken breast, 1 cups spinach, extra virgin olive oil, 1 whole egg
4th Meal: 3:15 PM
2 whole eggs, 12 pcs almonds
Pre/During-workout:5:15/5:45-6:45
2 sc Vasocharge, 5g Creatine/3 scoops Xtendz!
Post-workout: 6:45 PM
1 sc choco whey, 1/2 sc choco-pb casein, 1/3 scoop WMS, 5 g Creatine, 1 tbsp Nutty PB
Dinner: 7:20 PM
5 oz Burger w 1 slice swiss and 1 slice turkey breast, 10 spears asparagus steamed, 1 tbsp EVOO
6th Meal (Prebed): 9:00 PM
.5 Cottage Cheese, 1 tsp evoo

Supplements:

Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
Before Lunch; 3x CLA, 2x Fish oil
Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
Prebed; 4x Testx6

**Ripnlean** · 10-09-2009, 07:13 PM

Now its getting serious, See below

No time to discuss details today, I'll just share my macros!
Went to pick up a power rack from parabody today which completes my gym see below

I call thee: Ripnlean's Dungeon!

Anyone care to guess how much?, I'll just say it was a steal!

**Ripnlean** · 10-10-2009, 05:31 PM

Daily Activity Log: Saturday, October 10, 2009

Did my arm workout yesterday before I setup the Parabody, will post this by tomorrow. So it was yet another long day today but not as long and far distance as yesterday, all the work done was local. Since getting my Parabody Power rack yesterday I was on a mission to organize my home gym, man does it look nice now, I will be sure to get some pics up tomorrow to show you how the dungeon now looks, will also need to work on getting another light source in there so I will not have to call it a dungeon!.

Diet: Saturday, October 10, 2009

Breakfast: 8:00 AM
3 whole eggs, 1 sausage link
2nd Meal: 10:30 AM
1/3 Cup Pistachios, Dry Unsalted
Lunch: 1:00 PM
Herring Fillet in Oil, Nom nom!
4th Meal: 3:45 PM
2 oz Havarti! noms again!, 1 tbsp Almond butter
Dinner: 6:45 PM
5 oz Burger w 2 slice swiss, 1 cup brocolli, 1 tbsp EVOO
6th Meal (Prebed): 9:00 PM
.5 Cottage Cheese, 1 scoop choco pb casein protein, 1 tbsp Nutt PB

Supplements:

Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA
Lunch; 3x CLA, 2x Fish oil
Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
Prebed; 4x Testx6

**longhorns_p** · 10-12-2009, 08:33 AM

tree fittay for the rack?

Good luck with the comp.!

**Ripnlean** · 10-12-2009, 09:33 AM

$170,
Thanks bro!

**longhorns_p** · 10-12-2009, 11:03 AM

Originally Posted by Ripnlean

$170,
Thanks bro!

that's Beta than tree fitt-a! very nice.

Are you going to be adding the big guns (BBS line) to this log?

**Ripnlean** · 10-12-2009, 01:20 PM

I definitely will in the near future, good thinking! haven't thought of that.
Will do it in all of my logs

Its becoming my second job running them

**Ripnlean** · 10-12-2009, 06:04 PM

Official OBF Thread: Week 2

Daily Activity Log: Monday, October 12, 2009

Seeing as everyone?€™s putting up video?€™s in here, I started my own video series to outline the hidden uses available of the home gym without buying other equipment that is not necessary and will just clog up your space, see video below!.

Training: Monday, October 12, 2009

Workout: Chest, abs:
Incline DB Press
50 x 14
55 x 12
60 x 6
Bench Press
145 x 10
155 x 6
160 x 5
Flyes
52.5 x 11
52.5 x 9
Ab circuit; 3 sets each
Hanging Leg raise: 13 reps/ set
Heel touchers: 15/set
Decline bench crunch: 15/set
DB side Bends: 52.5 lbs, 15 each side/set
Plank hold on bench, hands out, 35 seconds/set
Bodyweight squats between each exercise for 10 reps

Diet: Monday, October 12, 2009

Breakfast: 6:30 AM
2 whole eggs, 2 egg whites, 1 sausage link, 1 tbsp EVOO
2nd Meal: 9:30 AM
2 whole eggs, 12 pcs almonds
Lunch: 12:15 PM
1 Can Herring Fillets in oil
4th Meal: 3:15 PM
2 oz Havarti cheese, 18 pcs almonds
Pre-workout: 4:45 PM
Vasocharge
During: Xtend
Post-workout: 7 PM
Casein, whey, .33 scoop WMS, 1 tbsp PB
Dinner: 8:00 PM
4 oz Chicken Breast, 2 cups Brocolli steamed, 1 tbsp butter, .5 tbsp EVOO
6th Meal (Prebed): 9:00 PM
Nothing, too many cals already

Supplements:

Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
Before Lunch; 3x CLA, 2x Fish oil
Dinner; 3x CLA, 1x Fish Oil, 1x alcalean, 1x green tea
Prebed; 4x Testx6

Oh yeah, the video!

**Ripnlean** · 10-13-2009, 04:43 PM

[center][color=maroon][size=+3]OBF Fall Log: Week 2, Tuesday

Daily Activity Log: Tuesday, October 13, 2009

Never really got into the workout today, was struggling, think it was me working on making the camera work for my home gym 101 series that I started. Now that I figured it out I anticipate smooth sailing going forward. Also getting used to lifts on the rack is a bit different than the open space I had on the small pieces of equipment, moved shoulders to Wednesday.

Training: Tuesday, October 13, 2009

Workout: Legs:
Lunge
12 x 45
10 x 50
8 x 52.5
Squat
225 x 10
255 x 10
275 x 7 (Rushing things, Form was off the last 3 reps, leg not 90% yet!)
Leg Press
100 x 14
120 x 13
140 x 13
Leg Curl
30 x 15
40 x 12
45 x 12
Stiff Leg Deadlift Cooldown!
135 x 10
185 x 10

Diet: Tuesday, October 13, 2009

Breakfast: 6:30 AM
3 whole eggs, 1 egg whites, 1 sausage link
2nd Meal: 9:30 AM
3 whole eggs, 12 pcs almonds
Lunch: 12:15 PM
4 oz Tuna, 1 tbsp EVOO, 2 oz Pork Pate(Nomnom)
4th Meal: 3:15 PM
.25 Cup Walnuts, 2 oz Havarti
Pre-workout: 4:30 PM
2 scoops Vasocharge
During Workout: 5-6:15PM
3 scoops Orange Xtend
Post Workout Shake: 6:30 PM
Choco PB Casein, Chocolate Whey, 1 TBSP PB, water
Dinner: 7:30 PM
4 oz Chicken Breast, 1 Cup Brocolli, 1 Tbsp EVOO
6th Meal (Prebed): 9:00 PM
.5 Cottage Cheese, 1 tsp PB

Supplements:

Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x alcalean
Before Lunch; 3x CLA, 1x Fish oil
Dinner; 3x CLA, 1x Fish Oil
Prebed; 4x Testx6

**Ripnlean** · 10-14-2009, 05:33 PM

OBF Fall Log: Week 2, Wednesday

Daily Activity Log: Tuesday, October 13, 2009

Its an off day so just posting my macros for the day, will be sure to include more details for tomorrow but these logs are starting to take more time doing than training does lately!

**Ripnlean** · 10-15-2009, 05:03 PM

OBF Fall Log: Week 2, Thursday

Daily Activity Log: Thursday, October 15, 2009

Picked up some Glycergrow following the read on some logs around here and I gotta say the stuff is meant for Keto, or at least I think so!, My workout has not been so great for about 6 weeks but today was plain awesome, I unleashed the animal yet again and I thank CL Glycer Grow for the amazing pumps and workout today.

Training; Back, Traps:

Diet: Thursday, October 15, 2009

Breakfast: 6:30 AM
3 whole eggs, 1 egg whites, 2 strips bacon!
2nd Meal: 9:30 AM
2 whole eggs, 18 pcs almonds
Lunch: 12:15 PM
4 oz Tuna, 1 tbsp EVOO, 1 cup spinach, 1 tbsp Mayo, 1/8 cup walnut
4th Meal: 3:15 PM
12 almonds, 92g herring fillets in olive oil
Pre-workout: 4:30 PM
2 scoops Vasocharge, 2 scoops Glycer Grow
During Workout: 5-6:15PM
2 scoops Blue Raz Xtend
Post Workout Shake: 6:30 PM
2 scoops choco whey, 1 tbsp psyllium Husk, 1 tbsp PB
Dinner: 7:30 PM
5 oz Beef Patty, 2 cups broccoli, 1 tbsp EVOO
6th Meal (Prebed): 9:00 PM
1 tbsp Coconut OIL!

Supplements:

Before Breakfast; 1x Multi, 1x Fish oil, 3x CLA, 1x Alcalean
Before Lunch; 3x CLA, 1x Fish oil, 1 x Alcalean
Dinner; 3x CLA, 1x Fish Oil
Prebed; 4x Testx6

**longhorns_p** · 10-16-2009, 08:07 AM

LOL at the logs taking more time than training

I had to delete the nutrition from my workout log, it was taking too much effort/time to do every day. How log do you have for OBF and this log?

**Ripnlean** · 10-16-2009, 08:12 AM

Originally Posted by longhorns_p

LOL at the logs taking more time than training

I had to delete the nutrition from my workout log, it was taking too much effort/time to do every day. How log do you have for OBF and this log?

The OBF and this log will end right before Christmas time

Which is perfect as our Polish tradition is to eat a 12 course meal Christmas eve!

I am hoping to treat that as a victory meal

**Ripnlean** · 10-16-2009, 04:47 PM

Just gonna post workout and macros, going out for my carb up BEERS

**Ripnlean** · 10-17-2009, 06:37 AM

GlycerGrow is setting in the soreness on the back today which was done on thursday

this stuff is awesome!, will be running a log for the new Sizeonv2 pre-contest, combined with this I am wondering if eating @ maintenance CKD can see me add on extremely lean mass

**Ripnlean** · 10-17-2009, 09:21 AM

Supps I'll be using for the remainder of this log:

Pre-workout: I Will finish off my canister of Superpump 250 these first 2.5 weeks, then I'll switch to Shock Therapy Along with Creatine.

GlycerGrow: Combine this with my Pre-workout Supp (3 scoops)

During Workout: I will be drinking the Size on V2 Pre contest for 6 full weeks followed by a half a week of Max performance, hopefully I can get my hands on more of this by that time

Post-Workout: I will be drinking EAS Chocolate Protein along with ON PB Chocolate Casein and Creatine< Proteinz will be changed to Better Body Sports Whey once it arrives

For my Friday Carbup Postworkout shake every 2 weeks I will be drinking AfterMAX with 2 scoops Carbslam.

I will also be mixing bulk Psyllium Husks by NOW to all my Post-workout shakes (CKD)

Throughout the day: I will be sipping Xtend Throughout the weekdays.

Others: I will be taking MRM CLA starting Monday 7x Daily along with Spring Valley Fish oil 3 mg daily, 1 x AST Pro Multi 1 x Daily.

In the air: My Phoenix/C-bolic/Testify stack will start probably by next week, this will be my secret weapon along with Liposolv!

, That's still waiting to arrive

, checking front porch every 5 seconds!

Better Body sports => My Better/Best Body

**Ripnlean** · 10-19-2009, 05:22 PM

Figured I'd add this here as well as my size on log for some benchmarks!

Thread: The "Official OBF Winners Guide" Step by Step Path To Glory

Thread Tools

Search Thread