AFTERMATH and Pete Wicks

[pwicks83]

Friday was a cardio day for me so I did the P90X Kempo workout. I really enjoy this workout because it works your whole body with the kicks and punches.

Food Intake

6am 4 eggs+protein shake
7:30am multi-grain bar
10am raisin bran
12pm 1 banana
1pm ham sandwich+salad
4pm chicken breast salad
8:30pm P90X Kempo
9:30pm AfterMath
10pm cottage cheese/hot sauce/2 hard boiled eggs

Special Notes
I think that the AfterMath is really starting to kick it. I'm not feeling to sore in the morning. It really shocks me how well the AfterMath is working because I have been beating on my body harder and harder every day to icrease the intesity in my workout. One example from this week is doing plyometrics one day and then dong my leg workout the next day. That's alot of leg work for me that I'm not use to doing.

[pwicks83]

Today I woke up refreshed and couldn't wait to get to the gym and push for some more PR's.

Workout Chest/Back/Abs

BB Press 185 1x8 205 1x5 225 1x3 245 1x2 (PR) 225 1x3
BB Rows 135 1x8 155 1x8 175 1x8 155 1x8
Close Grip BB Press 135 3x8 155 1x8 135 1x10
Dead Lift 225 1x8 245 1x8 265 1x6 (PR) 225 1x8
Cable Cross Overs 150 1x8 160 1x8 1x10
ISO Lateral D.Y. Row 180 1x8 230 2x6 (PR) 180 1x8
Super Pull Over 140 1x8 150 1x8 160 1x8
Kneeling Cable Crunches 150 3xFailure
AB Wheel 1 set to failure
Hanging Knee Raises 3x20
Hanging Leg Raises 3x10

Special Notes

I took it light on the reps in some of my compound lifts because I wanted to make sure I had enough strength and energy to try and hit some PR'S and it worked. As soon as I got done working out I added a nice cold gatorade to my AfterMath and slugged it down. What a relaxing feeling I had after busting my butt in the gym and drinking my AfterMath

[manofmany]

Great updates. Which kind of gatorade did you use this time?

[pwicks83]

I used fruit punch this time. It didn't taste to bad but I am going to switch it up and try grape next.

Great updates. Which kind of gatorade did you use this time?

[InclineDBPresss]

Good chest/back session. Weights look solid!

[mivi320]

Nice lifts right there Pete.

[pwicks83]

Good chest/back session. Weights look solid!

Thanks incline, chest/back is my favorite parts of the body to workout.

Nice lifts right there Pete.

Thanks mivi320, I hope to push 250 next time. I'm going to start with 185 I think and then go for the 250 on bench

[pwicks83]

Food Intake

7am 5 eggs+coffee
8am Gym
9:30am AfterMath+Gatorade
11:30am Banana+Peanut Butter
12:30am Chef Salad+3 hard boiled eggs
5pm 8 oz sirloin steak+mashed potatoes+1/2 bowl Mac salad
8pm cottage cheese/hot shot

Special Notes
After hitting a couple PR's on Saturday I rewarded myself with a nice steak dinner. I'm really enjoying the AfterMath because I know I can push real hard in the gym and I won't be as sore the next day because of the AfterMath.

[manofmany]

Glad it's aiding recovery so well. I wish I could stick to a diet like that. I can't fight off the urge to cheat

[pwicks83]

Yeah my recovery is so good that instead of taking Sunday off I went to the gym and did a Ab/cardio workout. I will be posting it soon. On a side note I see that Sherdi has started her ergoburn log.

Glad it's aiding recovery so well. I wish I could stick to a diet like that. I can't fight off the urge to cheat

[pwicks83]

Since I have been feeling so good I decided to throw in a extra workout on Sunday.

Workout Ab/Cardio

Hanging Knee Raises 4x20
Kneeling Cable Crunches 150 4x20
Standing Cable Crunches 70 4x20
In and Outs 1 set of 20
Decline Crunches with 10lb Medicine Ball 3x20
Ab Machine 120 3x20
Hanging Leg Raises 3x15
Regular Crunches 3x20
Twist with 10lb Medicine Ball 1x30
1/2 Hour of Cardio on tread mill to finish up

Special Notes
After I got done working out my abs were on fire. I loved it! It's not to often that I base a whole workout on my abs, but like I said before, I was feeling so good over the weekend I decided why waste such a good feeling.

Food Intake

8am 4eggs+coffee
9am gym
10:30am AfterMath+Grape gatorade
12pm banana+peanut butter
3pm chicken breast on top of huge salad
6pm 1.5 bowls of raisin bran
8pm cottage cheese/hot sauce

Special Notes

AfterMath+Grape Gatorade= MMMMM GOOOOOD!!!

[manofmany]

Yeah my recovery is so good that instead of taking Sunday off I went to the gym and did a Ab/cardio workout. I will be posting it soon. On a side note I see that Sherdi has started her ergoburn log.

Yep. I have a feeling it's going to be a good one at that.

[pwicks83]

I have the same feeling. I told her I would follow along and if she had any questions, I'm hear for her.

Yep. I have a feeling it's going to be a good one at that.

[pwicks83]

Good morning all. I decided to take yesterday off since I threw in an extra workout on Sunday. I don't really consider it taking the whole day off though. After I was done with my first job I headed to Skaneateles for my second job. From 3:45pm till 8pm I was shoveling mulch and hoofing wheel barrels full of mulch up in down a hill in order to get it to the area where it needed to be spread. It actually was a pretty good cardio/leg workout. To any one who has ever played football, just picture those days when the coach blew his whistle and you ran up the big hill and then back down. Now picture the same sprint but with a loaded wheel barrel of mulch. I will return with my food intake for the day in a little while.

[manofmany]

Wheel barrels do make for a good workout. I helped a friend out moving dirt and it took us about 8 hours of wheel barreling... sore was an understatement.

[pwicks83]

I hear you there. I have to do it all over again today on another job.

Wheel barrels do make for a good workout. I helped a friend out moving dirt and it took us about 8 hours of wheel barreling... sore was an understatement.

[pwicks83]

Food Intake

6am 4eggs+protein shake
7:15am multi-grain bar
10:30am 1 bowl of raisin bran
1pm turkey/cheese/hot sauce sandwich+brown rice/veggies
3pm 1 banana
6pm salad/chicken
9pm cottage cheese/hot sauce

Special Notes

Since I didn't workout yesterday at the gym I decided to take a day off from the AfterMath and save if for my next workout. When I looked at my stash this morning I think I have 7 or 8 left. BOOOO

[pwicks83]

Yesterday was another long day. I worked both jobs and didn't get to the gym till 8pm. By the time I got home and was able to drink my AfterMath it was after 9pm. Few minutes later I had my cottage cheese/hot sauce and watched Criminal Minds. Next thing I knew it was 5:30am. Felt really good this morning when I woke up. My legs aren't to sore witch surprised me a little bit because I have been beating the crap out of them at work. The true test with AfterMath will be how I feel tomorrow morning. I say this because today is my leg workout day and I plan on doing higher reps lower weight today on my squats.

[manofmany]

High rep squats FTL. Have fun with those. Good luck on the workout today

[pwicks83]

Thanks, I don't have to work my second job today so I plan on hitting my legs up as hard as I can. By the time I'm done I will be crawling out of the gym and I know my body will be begging me for my AfterMath.

High rep squats FTL. Have fun with those. Good luck on the workout today

[pwicks83]

Once again I had a nice long day of work with both jobs. I felt good at the gym even though I had been mulching prior to getting there.

Workout Arms/Shoulders

DB Curls 35 1x8 45 1x8 50 1x6 30 1x10
Camber Curls 70 1x8 90 1x8 100 1x8 110 1x8
Seated Overhead Press 120 1x10 140 1x10 160 1x10 180 1x10
Tricep Extensions 100 1x8 110 1x7 100 1x8
Preacher Curls 100 1x8 110 1x8 120 1x8 130 1x7.5
Tricep Press 140 1x8 200 1x8 215 1x8 245 1x12
Lateral Raise 80 1x8 110 1x10 130 1x8 140 1x7
Hammer Curls 35 1x8 40 1x7 35 1x8

Food Intake

6am 4 eggs+coffee
7:30am Multi-grain bar
9:45am 1 bowl of raisin bran
1pm chicken breast/brown rice/shirmp
3pm 1banana
6pm 4 hard boiled eggs/hot sauce/croutons
8pm Gym
9:15 AfterMath
9:45pm cottage cheese/hot sauce

[InclineDBPresss]

Cottage cheese FTW

[pwicks83]

I love cottage cheese and hot sauce. It taste so good. I eat a big bowl of it before bed most of the time because I get the fat free kind. What does FTW stand for by the way.

Cottage cheese FTW

[ERGOGENIX]

I love cottage cheese and hot sauce. It taste so good. I eat a big bowl of it before bed most of the time because I get the fat free kind. What does FTW stand for by the way.

For the win

Lots of variations

FTMFW
FLT
FTMFL

[pwicks83]

Oh, thanks. I can't wait one more day until the winners of ergopump are announced. I want to get my hands on some of it. I already have ideas for pictures in my next log. LOL

For the win

Lots of variations

FTMFW
FLT
FTMFL

[pwicks83]

Yesterday I decided to do low weight with high reps in the gym. After doing mulch the last two days I knew that this would be a good way to really hit my legs hard.

Workout

Squats 135 3x15 155 3x12 165 3x10 135 1x15
Leg Press 180 4x12
Seated Leg Curl 100 1x12 120 3x10
Seated Calf Press 150 4x15
Kneeling Cable Crunches 150 4x25
Hanging Knee Raises 1x8

Special Notes

My legs were toasted after dong all those squats and leg presses. They felt so blown up and it was hard to walk after. When it came time for the hanging knee raises, my legs told me off. I could hardly pull my knees to my chest.

Funny Special Note

On my last set of squats as I went down in my stance I could feel some gas brewing in my stomach. As I squeezed out my last rep it blew. A couple people around me looked and laughed. I looked at them and said "what like it never has happened to you before." Luckily there were no hot women around.

I have a call to go pull some1 out of a classroom. I will return with food intake for the day in a little bit.

[pwicks83]

6am 6 eggs+protein shake
7am 1 multi-grain bar
9am 1/2 bagel/peanut butter
10;30am raisin bran
1pm turkey sandwich+brown rice
3:15pm gym
4:30pm AfterMath/ice cubes in shaker
6pm 1 slice of pizza
8pm cottage cheese/hot sauce

Special Notes
When I through a couple of Ice cubes in with my AfterMath not only was it very cold and refreshing but it also made it a lot less foamy at the top.

[InclineDBPresss]

Lol dude, I ripped during my last rep of deadlifts a week or 2 ago, it stunk

[pwicks83]

My was pretty raunchy to. I left the rack and let it clear out for a minute. I guess that what happens when you push yourself to the extreme.

Lol dude, I ripped during my last rep of deadlifts a week or 2 ago, it stunk

[ERGOGENIX]

I guess that what happens when you push yourself to the extreme.

Actually, this is what happens