The Beast BRINGS IT to the OBF

[HARRYBEAST]

WORKOUT
Back - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Pull-Ups
Since I can't do 15 pullups I did these with just 3 sets like normal
11 reps
9 reps
8 reps

Bent-Over Barbbell Row
95x20
135x15
155x12
I think these were the right weights for the rep range. ON the 155 I actually had to cheat a little on the last rep

T-Bar Row
45x20
70x15
80x12
These could have been a little heavier. I just wanted to keep my form right, but I think I went a little too light.

Straight-Arm Pulldown
55x20
70x15
75x12
I think I used the right weights on these. On the 75 I struggled with the last few reps


CARDIO
Treadmill
15 minutes (+3 min cooldown)
236 calories burned
0.91 miles
412 ft climbed

Landscaping
Another 2 hours of lanscaping. Today's battle was clearing all the weeds that were growing in the cracks of my large driveway pad in the back. It sucked but looks really nice now.


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
1/2 cup eggbeaters
4 oz lean ground beef
1/3 cup mushrooms and onions
3.5oz blueberries
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
1 can tuna
1.5 cups spinach
2 tbsp light ranch
4pm
6oz ground chicken breasts
1.5 cups green beans
1 tbsp olive oil
7pm
6oz lean pork tenderloin
1.5 cups spinach
2 tbsp oil & vinegar
10pm
6oz ground chicken breast
1.3 cups green beans
2 tbsp PB
3.5oz blueberries


THE PAYOFF

[HARRYBEAST]

WORKOUT
Shoulders & Traps - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Standing Military Press
65x20
95x15
105x12
These feel good but I think my form is off a little it seems like whenever I do these I get stiff in my middle back area. It almost feels like a rib is out of place. I think next time this workout comes around I may try them seated to see if that helps.

DB Side Lateral Raise
10x20
15x15
20x12
I think the higher reps were giving me a great pump. My shoulders were bulging after these!

Bent Over Cable Raise
5x20
7.5x15
10x12
These may also be causing my back some issues. Again the problem is poor form. I think I am using too much back on these. I may lower the weight if that is even possible to focus more on form next time.

Barbell Shrug
135x20
185x15
225x12
Last week I had problems with these. I found that when I put a little arch in my back that I feel the lift more and the bar doesn't bother me

DB Shrugs
55x20
75x15
85x11.5
[size=-2][color=blue]I think the weight here was perfect. I am actually sore in my traps today which is rare for me.


CARDIO
Treadmill
15 minutes (+3 min cooldown)
256 calories burned
0.89 miles
483 ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
1/2 cup eggbeaters
4 oz lean ground beef
1/3 cup mushrooms and onions
3.5oz blueberries
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
5oz Lean Beef Serloin
1.3 cups broccoli
4pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
6oz chicken breast
1.5 cups spinach
2 tbsp light ranch
10pm
CARB UP
4 peices celery, 2 tbsp PB
1 cup whole grain oatmeal, 2 oz raisins, 3/4 tbsp honey, 18 almonds
10 oz sweet potato, 18 almonds


THE PAYOFF

[GreenMailer]

Looking good; nice and consistent.

Hows the motivation level?

[HARRYBEAST]

WEIGH IN
I decided to take weekly weigh ins and waist measurements to track my progress. Here is this weeks results:

Last weeks Weight: 242.2 lbs
This weeks Weight: 242.2 lbs
For a loss of: 0.0 lbs

Last week Waist: 41.5 inches
This Week: 41.5 inches
For a loss of: 0.0 inches!

I think its time to drop calories. I am going to go from 3000 to 2750 and I am toying with the idea of doing a few morning cardio sessions. I hope to drop a big number this coming week. Hopefully I will be under 240 at the very least. I need to step up my game now!

[dynoweb]

WEIGH IN
I decided to take weekly weigh ins and waist measurements to track my progress. Here is this weeks results:

Last weeks Weight: 242.2 lbs
This weeks Weight: 242.2 lbs
For a loss of: 0.0 lbs

Last week Waist: 41.5 inches
This Week: 41.5 inches
For a loss of: 0.0 inches!

I think its time to drop calories. I am going to go from 3000 to 2750 and I am toying with the idea of doing a few morning cardio sessions. I hope to drop a big number this coming week. Hopefully I will be under 240 at the very least. I need to step up my game now!

I was looking at your diet on the last post and it appears that you're getting more calories than you think. For example, you had 3 full servings of fat on your last meal. 2 tbsp peanut butter, or 24 almonds are plenty of fat by their self. The rest of your diet looks spot on, cut down on your fat and that scale will move.

[HARRYBEAST]

I was looking at your diet on the last post and it appears that you're getting more calories than you think. For example, you had 3 full servings of fat on your last meal. 2 tbsp peanut butter, or 24 almonds are plenty of fat by their self. The rest of your diet looks spot on, cut down on your fat and that scale will move.

lol that is my carb up meal. its in the plan that way and is about 1000 calories in a meal. So that is intentional. Thanks for looking though. Stay tuned by what really was going on.

[HARRYBEAST]

WORKOUT
Arms & Calves - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Barbell Curl
65x20
75x15
80x12
These were perfect. I cheated a little on the last few reps of both sets

Close Grip BB Press
95x20
135x15
155x12
I could have gone a little heavier hear but they were still challanging

Cable Curls (Free Motion)
15x20
22.5x15
25x10
I think I got a little cocky here and let my ego make me go a little heavier than I should. I needed 12 reps on the last set but that wasn't happening

Tricep Pressdowns
55x20
70x15
85x12
These felt great!

Hack Squat Calf Raise
45x20
90x15
140x12

Seated Calf Raise
25x10
45x15
70x12
These are always tough for me. I don't know why either. Oh well that is why I am sticking to them

CARDIO
Treadmill
15 min + 3 min cooldown
277 calories burned
1.11 miles
500 ft climbed

Rock Busting
Our old basketball goal rusted off the pole and I yanked it out of the ground with the concrete slab that was poured around it. So I spent about 2 hours crushing the concrete with a small sledge hammer that was not the right tool for the job. I made it work though.
So 2 hours of hard labor in over 90 degree heat.


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
So as many of you know I was considering cutting calories due to the lack of movement on the scale the past couple of weeks. I decided instead to make sure all my measurements were correct and add in a fasted 1 mile walk in the mornings. Well Today I measured out my PB by weight instead of by TBSP. WOW was my TBSP off. I was getting nearly twice what I thought I was when I ate peanutbutter. I usually have it in about 2 meals a day. I added that up over a week that is about 2800 calories extra. That probably makes a big difference I am glad I learned this now and will be taking time to make sure I am more accurate in my portion sizes from now on!

7am
1 cup eggbeaters
3 oz ground lean beef
2.5oz mushrooms
6.5oz Grapefruit
10am
6oz grilled chicken
1.3 cups broccoli
1 TBSP Olive oil
1pm
1 can tuna
1.3 cups green beans
1 TBSP olive oil
4pm
2 TBSP PB
4 pc Celery
2 scoops whey
7pm
6oz turkey breast
12oz asparagus
1 tbsp olive oil
10pm
3oz lean ground beef
3/4 cup Egg Beaters
2.5oz mushroom
3.5oz blueberries

THE PAYOFF

[HARRYBEAST]

WORKOUT
Legs & Abs - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Barbbell Squat
95x20
185x15
205x12
Wow high rep squats hurt! My legs are still aching from this!

SLDL
95x20
135x15
165x12
Again the high reps were crushing me.

Leg Extension (Hoist)
66x15
78x15
91x12
Probably could go a little heavier on these

Leg Curls (Hoist)
97x20
133x15
167x12
Again I could up the weight a little.

Roman Chair Leg Raises
12 reps
12 reps
12 reps
Switch to hanging leg raises next week!

Twisting Crunch
10 reps each side
10 reps each side
8 reps each side
I am supposed to do Torso Twists here but I still haven't looked up how to do them


CARDIO
Treadmill (before workout)
The first day I planned on doing fasted morning cardio and I missed it. So I decided to do 15 minutes before lifting and 15 after.
15 minute + 3 minute cooldown
381 ft climbed
0.95 miles
230 calories burned

Treadmill (post workout)
15 minute + 3 minute cooldown
501ft climbed
0.99 miles
270 calories burned

RocK removal
I carried all the busted concrete to the back of the yard to fill in a large hole. Then I carried the large pole filled with concrete back to use it as a make shift retaining wall were my yard is starting to get eroded by the creek behind us. This pole must have been at least 300 lbs. I didn't really carry it, it was more like a tire flip situation. Either way it was tough. All in all I was out working hard for about an hour.


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
3oz Lean Ground Beef
3/4 cup Eggbeaters
2.5oz mushroom
6.5oz Grapefruit
10am
1 can tuna
1.3 cups green beans
1 Tbsp olive oil
1pm
4 peices celery
2 tbsp PB
2 scoops whey
4pm
6oz grilled chicken
1.3 cups green beans
2 tbsp PB
7pm
7oz tilapia
1 cup broccoli
4 oz asparagus
10pm
Carb Up
4 pc Celery
2 tbsp light ranch
1 cup oatmeal
3/4 tbsp honey
2oz raisins
2 tbsp PB
10oz sweet potato


THE PAYOFF

[HARRYBEAST]

CARDIO
Morning Fasted Walk
Took a 1 mile walk around the block in my neighborhood. That is about the total of our major activity today. I did help Erica do some cleaning that is totally unnecessary today. She is nesting big time.


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps


NUTRITION
10am
3/4 cup eggbeaters
3 oz lean ground beef
1/3 cup mushrooms
3.5oz blueberries
1pm
4 peices celery
2 tbsp PB
2 scoops whey
3pm
6oz Turkey Breast
1.5 cups green beans
1 tbsp olive oil
5pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
same as 3pm meal
10pm
same as 5pm meal +
3.5oz blueberries


THE PAYOFF

[dynoweb]

Your diet is looking right on, but I can't spend too much time looking at that in anticipation of your next payoff pic.

[HARRYBEAST]

Your diet is looking right on, but I can't spend too much time looking at that in anticipation of your next payoff pic.

Pay attention everyone. This is the right way to follow my journal!

[HARRYBEAST]

WORKOUT
Chest & Abs - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


Incline Barbbell Bench Press
95x20
135x15
155x15
185x12
205x10
It has been a while since I have really done these. I was suprised how much weight I was using at this rep range.

Flat DB Press
50x20
65x15
75x12
85x10
For some reason the 85x10 felt bad ass or bas ass as some would say

Incline DB Flyes
10x20
20x15
25x12
30x10
These were rough today. I think my chest was already trashed by this time. To me that is a good thing.

Low Cable Crossovers (Free Motion)
7.5x20
10x15
15x12
17.5x10
I really had to dig deep to get these in today.

Hanging Leg Raise
Knees slightly bent due to flexability issues. These were also done using those sling things for my arms
9 reps
8 reps
7 reps
It felt good to be doing the big boy version of these finally. I hope to add reps in each week

Ab-X Oblique Crunch
12 reps per side
11 reps per side
11 reps per side
Again I did these becuase I didn't look up the Torso Twist again! So just now I decided to look these up so next time I can do them For anyone who is interested these are torso twists




SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs - Purple InTrain


CARDIO
Morning Walk
1 mile around the neighborhood fasted.

Treadmill
15min + 3min cooldown
272 calories
566ft climbed
0.80 miles


NUTRITION
7am
3/4 cup eggbeaters
3 oz lean ground beef
2.5oz mushrooms
6.5oz Grapefruit
10am
6oz turkey breasts
1.5 cups green beans
1 tbsp olive oil
1pm
6oz chicken breast
1 cup spinach
1 tbsp canola oil
4pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
same as 4pm meal
10pm
4 peices celery
2 tbsp PB
2 scoops whey
6.5oz grapefruit


THE PAYOFF

[HARRYBEAST]

WORKOUT
Back - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


Chin-Ups
Since I can't do 15 pullups I did these with just 3 sets like normal. The question is when I move to where I am doing sets where I am supposed to get 6 reps or so should I get a dip/chin belt so I can add weight? Or should I just do more sets to failure at bodyweight?
12 reps
11 reps
9 reps

Deadlifts
45x20
135x15
185x15
225x12
got a litttle light-headed after this set. Mostly because I wasn't breathing right. I fixed it for the last set
245x10
High rep deads are the devil.

Lat Pulldowns
100x20
140x15
160x12 (barely)
180x8
went a lil too heavy here was supposed to be a set of 10 but I didn't make it. Oh well I will just adjust it next time

Seated Cable Row
55x20
85x15
100x12
120x10
I think i went a little light on these. The weight was still challanging, but I think I could have bumped it up a little


FUNNY STORY
So many of you know that I ride my moped to work and around town alot during the summer. I know this is hard to beleive but not everyone thinks that it is as cool and bad ass as it is. Fairly regularly people will yell things at me from their car. Sometimes what they say is clever, more often people yell stuff like, "you're gay" or "***" something along those lines. I find it funny and don't let it bother me. Occasionally I end up pulling up next to them at a stoplight and will mess with them or yell something back at them, more for my amusement than for trying to start anything. Well today it happened and I probably had the most fun ever with it.

So to set the scene... I am flying down the road at 33 mph wind whipping through my hair when I hear, "***got!" I look over to see a highschool age boy pointing at me and repeating this. He is very easily recognizable since he has a mo-hawk and they are driving a rusty dirty beat up truck with tinted windows and confederate flag magnet on the back. His friend in the driver seat is also cracking up. They peel-out and are gone. I laugh to myself. I continue on my way to the gym. I get to the gym walk in the door and spot mo-hawk boy working out. I now know what I will be doing between sets.

His buddy spots me. I see them both look over at me and quickly turn away looking scared as $hit. I decide to play with this for a bit. In between every set I stare at them like I am going to rip their heads off. I do this the whole time I am there. I am trying to figure out what to do next to mess with them. So I go upstairs to get my cardio in. I decided to just leave it at that. Thinking that making them sweat the whole time was worth it. I was leaving the gym feeling like I had messed with them enough. I walked out to my moped and noticed their truck a few spots down. (insert evil grin)

The back of their tailgate was super dirty. So I decided to write a message. I wish I would have had my phone with me so I could have taken a picture. I wrote...

HONK IF YOU SUPPORT OUR GAY MARRAIGE!

I would like to point out that I am not homophobic and support gay marraige. I only did this because I knew it would really annoy them.


CARDIO
Fasted Morning Walk
1 mile around the neighborhood

Treadmill
15 minute + 3 minute cooldown
250 calories burned
446 ft climbed
0.95 miles


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
3/4 cup eggbeaters
3 oz lean ground beef
2.5oz mushrooms
3.5oz blueberries
10am
6oz grilled chicken breast
1 cup cooked spinach
18 almonds
1pm
6oz grilled chicken
1.3 cups green beans
2 tbsp PB
4pm
4 pc celery
2 tbsp PB
2 scoops whey
7pm
7oz tilapia
1.5 cups spinach
2 tbsp light ranch
10pm
CARB UP
4 pc celery, 2 tbsp light ranch
1 cup oatmeal, 3/4 tbsp honey, 2oz raisins, almonds
10oz sweet potato, 18 almonds
3.5oz blueberries


THE PAYOFF

[HARRYBEAST]

WORKOUT
Shoulders & Traps - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


DB Shoulder Press
35x20
50x15
60x15
70x12
75x8.5
So I probably got a little cocky trying to do a set of 10 with 75s. I guess its better to try and fail than to undertrain

1 Arm Cable Raise (FreeMotion)
7.5x20
12.5x15 (barely)
15x12 (only 11 on my left side)
15x10
Again I used a challanging weight here. It would probably work better if I went 10, 12.5, 15 for these 3 sets.

Bent Over DB Rear Laterals
5x20
10x15
15x12
20x10
These felt just right.

Behind-the-Back Barbell Shrug
45x20
95x20
135x15
155x12
165x10
I think this was a little light but I don't feel like my form is that great with them so I was trying to get a better feel for them this week.

Reverse Pec Deck
25x20
70x15
85x12
100x10
This was a good challanging weight


CARDIO
AM fasted cardio
1 mile walk around the block

Treadmill
15 minutes (+3 min cooldown)
223 calories burned
0.99 miles
343 ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
1/2 cup eggbeaters
4 oz lean ground beef
1/3 cup mushrooms and onions
3.5oz blueberries
10am
6oz chicken breast
1 cup cooked spinach
1 tbsp olive oil
1pm
5oz Lean Beef Serloin
1.3 cups broccoli
4pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
10pm
[4 peices celery
2 tbsp PB
2 scoops whey
6.5oz Grapefruit

THE PAYOFF

[dynoweb]

Chin-Ups
Since I can't do 15 pullups I did these with just 3 sets like normal. The question is when I move to where I am doing sets where I am supposed to get 6 reps or so should I get a dip/chin belt so I can add weight? Or should I just do more sets to failure at bodyweight?

I only wish I could over do my reps on pull-ups. But if you do three sets of 25, call it warm-up and increase your weight on your Lat Pull-Downs. You can lift heavy on that.

[HARRYBEAST]

WORKOUT
Arms & Calves - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


DB Curl
20x20
30x15
40x12
45x9
I think I picked weights perfectly here. Biceps were swollen after this

Skull Crushers
40x20
60x15
70x12
80x10
Again this was a good weight. I probably could have gone a tad higher, but these were done with preset barbbells.

Reverse Grip Cable Curls
10x20
25x15
30x12
35x10
My forearms were on fire with these!

Reverse Grip Tricep Pressdowns
35x20
50x15
65x12
72.5x10
I really like these. I wish we had a EZ bar attachment for our cable station though. It tends to hurt my wrists again

Seated Calf Raise
25x20
45x15
70x12
80x10
Is it weird that I hate these but I feel like they work my calves the best?

Hack Squat Calf Raise
50x15
100x12
120x10

CARDIO
Treadmill
15 minute + 3 minute cooldown
275 calories burned
1.21 miles
412ft climbed

SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
5oz lean ground beef
1.5 cups green beans


THE PAYOFF

[HARRYBEAST]

WEIGH IN
Here is this weeks results:

Last weeks Weight: 242.2 lbs
This weeks Weight: 238.6 lbs
For a loss of: 3.6 lbs! WOOT!

Last week Waist: 41.5 inches
This Week: 41.0 inches
For a loss of: 0.5 inches!

I think adding in the cardio helped alot. I will stick to my morning walks and possibly increase them a little! So for now I will keep my calories the same. Total for the transformation so far is 14.4lbs![/B]


Progress Pics
Starting pics on the left, today's pics on the right
I think I forgot to close the blinds in the office and I think that is why the lighting seems different. I think the lighting was better/more flattering in the starting pics.








Promised Booty Pic

[GreenMailer]

i have been on vacation for a while. Back in.

Workouts, nutrition and progress look good. Keep it up.

Keep the booty pics to a min please!

[HARRYBEAST]

CARDIO
AM fasted cardio
1 mile walk around the block


SUPPS
Lunch Time
SportPharma Multi V & Joint V


NUTRITION
7am
1/2 cup eggbeaters
4 oz lean ground chicken breast
1 cup spinach
6.5oz grapefruit
10am
6oz chicken breast
1/3 green beans
2 tbsp pb
1pm
5oz Lean Beef Serloin
1.3 cups broccoli
4pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
10pm
4 peices celery
2 tbsp PB
2 scoops whey
6.5oz Grapefruit

THE PAYOFF

[HARRYBEAST]

WORKOUT
Legs & Abs - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


Hack Squats (PWO)
50x20
90x15
140x12
160x10
I decided to switch to these mostly because i hate them. I think i hate them because they hurt so good.

Leg Press
180x20
270x15
320x12
360x10
Again this was a good weight.

Seated Leg Curl
115x20
152x15
167x12
183x10
My Hamstrings were burning after these!

DB Lunges
25x20
35x15
35x8,8,8
I felt a sharp pulling in my right quad, it turned out to be nothing but I decided not to push it

CARDIO & Abs
2 laps around track
12 decline crunches (hands over head)
2 laps around track
12 decline crunches (hands over head)
2 laps around track
12 decline crunches (hands over head)
2 laps around track
12 back extensions (hands over head)
2 laps around track
12 back extensions (hands over head)
2 laps around track
12 back extensions (hands over head)
2 laps around track


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
5oz lean ground beef
1.5 cups green beans


THE PAYOFF

[HARRYBEAST]

WORKOUT
Chest & Abs - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Flat Bench Press
45x20
135x20
185x15
205x12
225x10
245x8
These weights feel just right.

Incline DB Press
60x15
70x12
80x10
I was going to do 85s next but I decided to Hulk up!
90x7.5
i almost got the last rep in on the last set. I will get it next time

Flat DB Flies
20x15
30x12
35x10
40x8
These made me sore for days

High-Pulley Cable Crossovers
15x20
20x15
25x12
27.5x10
30x8
I really like these. I hadn't done them in a while before this program but they really finish off the chest well

Decline Crunches
12 reps (hands straight up)
12 reps (hands straight up)
12 reps (hands straight up)

Back Extensions
12 reps (hands straight up)
12 reps (hands straight up)
12 reps (hands straight up)

CARDIO
Fasted Cardio
1 mile walk around the block

Treadmill
15 min + 3 min cooldown
279 calories burned
1.03 miles
534ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
5oz lean ground beef
1.5 cups green beans


THE PAYOFF

[HARRYBEAST]

BABY TIME!
So first off I want to apologize for the lack of pictures on here of him. I am using my SIL computer right now. If you are freinds with me on FB you should be able to see pics, if not you will have to wait a few weeks.

Everything went great though! We had Hank at 8:36pm monday night. He weighed in at 8lbs 3oz, 21 inches. He also came out striking a front double bi pose.

I really wish I had pics and will probably go to ******** on monday to steal some to post.


EVA
Eva has been adorable with Hank, she has sang him songs, read him books and once since we have been home she played him and Erica the harmonica. Ok maybe that one was only cute for me.


DIET
I stuck to my diet in that I ate the meals that I prepared ahead of time. I usually only got to 4 or 5 of them instead of the prescribed 6 though. I think that combined with no real workouts should even out.

[HARRYBEAST]

WORKOUT
Back - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Pull-Ups
12 reps
11 reps
9 reps
[color=green]HULK UP![color]
+25lbs for 6.5 reps
I have never done any weight added pullups and I LIKED IT!

Bent Over Rows
45x20
135x15
155x12
175x10
185x7.5
I keep picking just the right weight.

T Bar Rows
45x20
70x15
90x12
115x10
125x8
I am finally starting to like these. I think maybe am just feeling the mind/muscle connection.

Straight-Arm Pulldown
40x20
55x15
65x12
70x10
75x8
Back is toast!


CARDIO
AM fasted cardio
1 mile walk around the block

Mowing the lawn
I skipped the after weights cardio since I knew I needed to cut the grass. About 45 minutes with a push mower in 90 degree heat


WEIGH IN

Last weeks weight: 238.6 lbs
This weeks weight: 235.0 lbs

For a loss of: 3.6lbs again!

I forgot to take a waist measurement.


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
1/2 cup eggbeaters
4 oz lean ground beef
1/3 cup mushrooms and onions
3.5oz blueberries
10am
6oz chicken breast
1 cup cooked spinach
1 tbsp olive oil
1pm
5oz Lean Beef Serloin
1.3 cups broccoli
4pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
7pm
6oz ground chicken breasts
1.5 cups green beans
2 tbsp PB
10pm
[4 peices celery
2 tbsp PB
2 scoops whey
6.5oz Grapefruit

THE PAYOFF

[HARRYBEAST]

WORKOUT
Shoulders & Traps - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Seated Military Press
45x20
85x15
105x12
125x10
135x8
I like these and feel these better seated than standing

DB Side Lateral Raise
5x20
10x15
15x12
20x10
25x8

Bent over Cable Raise
5x15
7.5x12
10x10
12.5x8

Barbell Shrugs
95x20
135x15
185x12
225x10
245x8

DB Shrugs
55x15
65x12
75x10
85x8


CARDIO
Fasted Cardio
1 mile walk around the block

Treadmill
15 min + 3 min cooldown
279 calories burned
1.03 miles
534ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
5oz lean ground beef
1.5 cups green beans


THE PAYOFF

[dynoweb]

Seated Military Press
45x20
85x15
105x12
125x10
135x8
I like these and feel these better seated than standing

I have a bad back and it's best for me to do those sitting down too. In fact, when I do the Arnold DB Press, I lean it back 1 notch to reduce the vertical spine pressure. Keep it up, sounds like a good plan, and congrats on moving the scale.

[Lukas13]

Eva has been adorable with Hank, she has sang him songs, read him books and once since we have been home she played him and Erica the harmonica. Ok maybe that one was only cute for me.


- Congrates on the little guy. Solid journal, keep up the good work big dog.

[HARRYBEAST]

WORKOUT
Arms & Calves - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Barbell Curl
55x20
75x15
85x12
90x10
95x8
These burned. I really had to cheat a little on the last rep of the last 2 sets.

Close Grip Bench
95x20
135x15
185x12
205x10
225x8
I think I really am starting to get the feel of these. I can actually feel some soreness in my triceps today

Straight Bar Cable Curl
35x20
50x15
57.5x12
65x9
65x8
I started a little too heavy here, so I had to use 65 for the last 2 sets.

Pressdowns
55x20
70x15
80x12
90x10
100x7
Again I was a little to cocky with the weights.

Hack Squat Calf Raise
90x15
140x12
190x10
240x8
I think I need to start adding more weight to these!

Seated Calf Raise
25x20
50x15
75x12
100x10
125x8


CARDIO
Treadmill
15 minutes (+3 min cooldown)
235 calories burned
1.09 miles
378 ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain


NUTRITION
7am
3/4 cup eggbeaters
3 oz lean ground beef
1 cup Spinach
6.5oz Grapefruit
10am
5oz Lean Ground Beef
1/2 cup tomatos and mushrooms
1pm
6oz Ground Turkey Breast
1 cup green beans
2 tbsp PB
4pm
2 scoops whey
4 pc celery
2 tbsp PB
7pm
2oz chicken, 2oz lean beef, 2oz lean pork tenderloin
1 cup spinach
1 tbsp light ranch
10pm
6oz chicken,
1.3 cups green beans
2 tbsp PB


THE PAYOFF

[HARRYBEAST]

Baby Pics

[HARRYBEAST]

WORKOUT
Legs & Abs - Workout A
Warm-up sets in grey
Rests at 60-90 seconds


Squats
45x20
135x15
185x12
225x10
245x8
It feels good to do lower rep squats. I love heavy squats, which a year ago I could never imagine saying.

SLDL
45x20
95x15
135x12
155x10
175x8

Leg Extensions (Hoist)
79x15
91x12
102x10
115x8
My Quads were burning after these!

Seated Leg Curl (Hoist)
115x15
133x12
152x10
167x8

Hanging Leg Raises
8 reps with slight bend in knees
4 good reps, + 2 sloppy ones
3 good reps, + 2 ugly ones

Torso Twist
Done with 5lb medicine ball
12 reps
12 reps
12 reps


CARDIO
Treadmill
15 minutes + 3 minute cooldown
310 Calories burned
644ft climbed
1.07 miles


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
5oz lean ground beef
1.5 cups green beans


THE PAYOFF

[HARRYBEAST]

WORKOUT
Chest & Abs - Workout B
Warm-up sets in grey
Rests at 60-90 seconds


Incline Press
45x20
135x15
185x12
205x10
215x8
225x6
I felt great with these!

Flat DB Press
60x15
70x12
80x10
85x8
90x7
I think I could still bump these up a little, but after those inclines these weights felt good

Incline DB Flies
15x15
20x12
25x10
30x8
35x6

Low-Pulley Cable Crossovers
5x15
10x12
15x10
20x8
25x6

Hoist Ab Machine
50x12
50x12
50x12

Torso Twist Machine (LifeFitness)
20x12 each side
20x12 each side
20x12 each side


CARDIO
Treadmill
15 min + 3 min cooldown
312 calories burned
1.13 miles
634ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Beast Creature - 3 caps
Pre-Workout
Beast Mode - 2 scoops
Intra-Workout
Controlled Labs Purple Intrain

NUTRITION
7am
1 cup eggbeaters
3 oz ground chicken breast
2.5oz mushrooms
6.5oz Grapefruit
18 almonds
10am
4 peices celery
2 tbsp PB
2 scoops whey
1pm
6oz ground chicken
1.5 cups broccoli
1 tbsp olive oil
4pm
5oz lean ground beef
1.5 cups green beans
7pm
5oz lean serloin
2.5oz mushrooms
1 tbsp olive oil
10pm
CARB UP
1 cup spinach, 1 tbsp light ranch
1 cup oatmeal, 3/4 tbsp honey, 2oz raisins,2tbsp PB
10oz sweet potato, 18 almonds


THE PAYOFF