The Beast BRINGS IT to the OBF

[HARRYBEAST]

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


DB Shoulder Press
40x15
60x5
85x5
HULK UP!
95x6 PR! *I literally let out a loud growl when I finished this set. *People were staring at me. *I didn't care cause that felt awesome!
85x8
80x9
75x10
I am going to go for the 100s next week. *I think I could do them if I had people to hand the DBs to me, at this weight they are getting hard to kick these up.

1 Arm Cable Laterals
15x6
20x6
17.5x8
15x10
12.5x12

Bent Over DB Rear Laterals
20x6
35x6
30x8
25x10
20x12

Behind the Back Shrug
45x15
135x10
185x8
I never could really get the feeling of these, and the Smith Rack just opened up so I decided to try these on the Smith

Smith Behind the Back Shrug (PWO)
180x10
270x6
250x8
230x10
200x12
I felt these so much better on the Smith. *I think I will keep them like this for behind the back shrugs

Reverse Grip Pec Deck
55x10
100x6
160x6
175x6
170x8
165x10
160x12


CARDIO
Elliptical
20min + 5min cooldown
2.13 miles
271 calories burned

PM Walk
1.25 miles pushing Eva and Hank
about 30 minutes


EVA & HANK STUFF






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 beef, 3/4 cup EggBeaters, 1 cup spinach, 6.5oz grapefruit
10am
1 cup broccoli, 1 tbsp light ranch, 2 scoops whey
1pm
5oz lean beef, 1/2 cup tomatos
4pm
5oz lean beef, 1/2 cup tomatos and mushroomsl
7pm
6oz chicken breast, 1 cup broccoli, 18 almonds
10pm
6oz chicken breast, 1 cup green beans, 2 tbsp PB


THE PAYOFF

[HARRYBEAST]

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

DB Curls

30x10
40x5
50x5
60x6PR!
50x8
45x10
40x11 +1
These were pretty intense! My biceps are tender today which is rare .

Skull Crushers
55x10
85x5
125x6 Rep PR!
115x8
105x10
95x12

Reverse Grip Single handle Curls
25x6
20x8
15x10
10x12

Reverse Grip Single handle Pressdowns
35x6
30x8
25x10
20x12

Seated Calf Raise
45x10
95x6
170x6
145x8
130x10
120x12

Leg Press Calf Raise
360x10
540x6
680x6
655x8
630x10
590x12


CARDIO
Treadmill
Fat Burn Program HR Set to 135
20 minutes (+5 min cooldown)
343 calories burned
1.27 miles
650 ft climbed

PM Walk
3 miles or so pushing Eva & Hank
about 45 minutes


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


NUTRITION
7am
3oz lean beef, 3/4 cup eggbeaters, 1 cup spinach, 6.5oz grapefruit
10am
5oz Lean Beef, 1 cup mushrooms & green beans
1pm
6oz chicken breast, 1 cup Italian green beans, 18 almonds
4pm
6oz chicken breast, 1 cup green beans, 1tbsp PB
7pm
same as meal 2
10pm
Same as meal 3 + 6.5oz grape fruit


THE PAYOFF

[HARRYBEAST]

WEIGH IN

Last week's weigh in: 236.0lbs
This week's weigh in: 234.6lbs

Loss of 1.4 lbs.

A loss is a loss but I need to up my game a little.

I am thinking of adding in a session or two of High intensity cardio and or tabata. Any suggestions on where to throw these in? I will keep calories where they are again this week.

I am really gonna step it up this week!

[HARRYBEAST]

CARDIO
Pushing Eva & Hank
3 mile pushing Eva & Hank in our new stroller.
It took us around 50 minutes


SUPPS
Lunch Time
SportPharma Multi V & Joint VBeast 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 beef, 1/2 cup tomatoes
1pm
6oz chicken breast, 1 cup green beans, 2tbsp PB
4pm
5oz lean ground beef, 1/2 cup tomatoes & mushrooms
7pm
6oz turkey breast, 1 cup chopped broccoli, 18 almonds
10pm
5oz lean beef, 1/2 cup tomatoes, 3.5oz blueberries


THE PAYOFF

[HARRYBEAST]

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

Hack Squats (Feet Shoulder with)
90x10
180x5
270x5
320x6 PR!
270x8
250x10
230x12

Leg Press (toes out)
270x8
410x5
540x5
680x4 PR! (but too heavy for 6 reps)
590x8
540x10
500x12

HammerStrength Kneeling Leg Curl
50x5
70x5
80x6
70x8
60x10
50x12

DB Lunges
50x6
45x8
40x10
35x12

Decline Crunches
25 lb plate held above head x 3 sets of 12 reps

Back Extensions
25 lb plate held above head x 3 sets of 12 reps


CARDIO
Treadmill
Fat Burn Program HR set to 135
20 minutes (+5 min cooldown)
301 calories burned
1.39 miles
473 ft climbed

AM Cardio
Walked my normal 1 mile loop but was all alone on this walk


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


NUTRITION
7am
3oz lean beef, 3/4 cup eggbeaters, 1 cup spinach, 6.5oz grapefruit
10am
5oz lean beef, 1 tomatoes
1pm
6oz chicken breast, 1 cup salad greens, 1 tbsp light ranch
4pm
6oz chicken breast, 1 cup green beans, 18 almonds
7pm
5oz lean ground beef, 1 cup broccoli
10pm
6oz lean pork, 1 cup green beans, 18 almonds, 3.5oz blueberries


THE PAYOFF

[HARRYBEAST]

RECOVERY / MOBILITY DAY
Stretching
About 20 minutes of dynamic stretching to warm up the body
followed by another 20 minutes of static stretches for the whole body.

Foam Rolling
I did some foam rolling on my IT Bands and some on my quads as well

I am not sure what more I might add to this day but I really enjoyed it.


3 mile pushing Eva & Hank in our new stroller.
It took us around 50 minutes


SUPPS
Lunch Time
SportPharma Multi V & Joint V


NUTRITION
7am
3/4 cup eggbeaters, 3 oz lean ground beef, 1 cup spinach, 6.5oz grapefruit
10am
6oz chicken breast, 1 cup green beans, 2tbsp PB
1pm
5oz lean beef, 1/2 cup tomatoes
4pm
5oz lean ground beef, 1/2 cup tomatoes & mushrooms
7pm
6oz turkey breast, 1 cup chopped broccoli, 18 almonds
10pm
5oz lean beef, 1/2 cup tomatoes, 3.5oz blueberries


THE PAYOFF

[HARRYBEAST]

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

Bench Press
45x20
135x15
225x5
275x4 I slipped on my grip a little on the lift off and it threw the whole set off. So I rested up and tried it again.
275x6
255x8
235x10
I think I could have tried to use 280 for my heavy set and will probably go for it next time.


Incline DB Press
Since I didn't get a PR on Flat Bench I was determined to make one happen here. Last weeks best of 90x6 was good, but I knew I could beat it
70x10
100x6 PR!
95x8 (barely)
85x10

Flat DB Flies
40x6
50x6 PR!
45x8
40x10

High Pulley Cable Crossover (Free-Motion)
35x6
32.5x8
30x10

I decided that instead of wasting time between sets of these I would just walk some laps around the track between sets of abs. 2 laps between each set.
Decline Crunches
25lb plate above head for 3 sets of 12 reps

Back Extensions
25lb plate above head for 3 sets of 12 reps


CARDIO
AM Cardio
1 mile walk around the neighborhood
20 minutes

Post-Workout
Treadmill
25 min + 5 min cooldown
1.6 miles
796ft climbed
422 calories burned
+ 1 mile on track between ab sets

PM Cardio
1 mile pushing Eva & Hank
about 20 minutes


Hank almost smiling



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


NUTRITION
7am
3oz lean ground beef, 3/4 cup Eggbeaters, 1 cup spinach, 3.5oz blueberries
10am
6oz chicken, 1 cup green beans, 2 tbsp PB
1pm
6oz chicken, 1 cup broccoli, 18 almonds,
4pm
6oz turkey breast, 1 cup green beans, 1oz cashews
7pm
6oz lean pork, 1 cup green beans, 2 tbsp PB
10pm
6oz chicken, 1/2 tomatoes, 18 almonds, 3.5oz bluberries


THE PAYOFF

[LucidMA]

Your motivation pictures are getting me motivated keep it up.

[HARRYBEAST]

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


Seated Military Press
45x20
95x5
135x5
195x4.5! PR! I didn't have my numbers from 2 weeks ago when I did this workout last, but I looked it up and I did 175x6 then. Big Jump!
175x7.5
155x10

DB Side Laterals
20x10
30x6
40x6 PR!
30x8
25x10

Bent Over Cable Lateral (Regular Cable Station)
20x6
15x8
10x10

Barbell Shrug
135x10
225x5
335x6PR! I am really starting to like these again
295x8
275x10

DB Shrugs
125x6
115x8
105x10


CARDIO
AM Cardio
1 mile loop around the neighborhood
20 minutes

Post Workout
Treadmill
25min + 5min cooldown
511 Calories burned
1.78 miles
1053ft 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, 3oz lean beef, 1 cup spinach, 3.4oz blueberries
10am
6oz chicken, 1/2 cup tomatoes, 1 tbsp olive oil
1pm
6oz chicken, 1 cup green beans, 2 tbsp PB
4pm
6oz chicken, 1/2 cup tomatoes, 1 tbsp olive oil
7pm
6oz chicken, 1 cup broccoli, 1 tbsp olive oil
10pm
6oz chicken, 1.3 cups green beans, 2 tbsp PB, 6.5oz grapefruits


THE PAYOFF

[HARRYBEAST]

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

Barbell Curls
55x10
85x5
125x6 PR!
115x8
105x10

Close Grip Bench Press
95x10
185x5
225x5
265x6 PR!
245x8
225x10

Cable Curls
20x10
50x5
95x6 (full stack)
87.5x8
80x10

Tricep Pressdown
40x10
70x5
120x4
100x8
85x10

Leg Press Calf Raise
360x10
450x10
680x6
655x8
630x10

Seated Calf Raise
170x6
160x8
160x10
I just wanted a little more burn so I did some BW calf raises to failure after the last set


CARDIO
AM Cardio
1 mile loop
20 minutes

Post Workout
25 min + 5 min cooldown
546 calories burned
1.86 miles
1143ft climbed


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


NUTRITION
7am
3oz lean beef, 3/4 cup eggbeaters, 1 cup spinach, 3.5oz blueberries
10am
5oz Lean Beef, 1 cup broccoli
1pm
same as 10am meal
4pm
6oz chicken breast, 1 cup green beans, 1tbsp PB
7pm
same as 4pm meal
10pm
6oz chicken breast, 1 cup green beans, 18 almonds, 6.5oz grapefruit


THE PAYOFF

[HARRYBEAST]

WEIGH IN

Last week's weigh in: 234.6lbs
This week's weigh in: 232.4lbs

Loss of 2.2 lbs.

I am happy with this number I think I on a good pace if I can keep cutting 2lbs or more each week.

[ellsbebc]

Love the pictures of the children. Keep pounding out those lifts

[HARRYBEAST]

CARDIO
Treadmill
45min + 5min cooldown
655 calories burned
1149 ft climbed
2.82 miles

Bike pulling Eva in Trailer
25 minute ride to the park
another 25 minute ride back
I was suprised how much this took out of me.


SUPPS
Lunch Time
SportPharma Multi V & Joint V


NUTRITION
7am
3oz lean ground beef, 3/4 cup EggBeaters, 1 cup spinach, 3.5oz blueberries
10am
5oz lean beef, 1 cup broccoli
1pm
6oz chicken breast, 1 cup green beans, 2 tbsp PB
4pm
same as 10 am meal
7pm
same as 1 pm meal
10pm
CARB UP
1 cup broccoli, 1 tbsp light ranch
1 cup oats, 3/4 tbsp honey, 18 almonds, 2oz raisins
10oz sweet potato, 1 tbsp smart balance


THE PAYOFF

[HARRYBEAST]

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

Squats
45x15
135x8
225x5
335x4
335x6PR!
285x8
255x10

SLDL
135x10
225x5
335x6 PR!
285x8
255x10

Leg Extension (Hoist)
102x10
149x6
138x8
126x10

Leg Curl (Hoist)
133x10
214x6
199x8
183x10

Hanging Leg Raise
12 reps
10 reps
10 reps

Back Extensions
25 lbs for 12 reps
25 lbs for 12 reps
25 lbs for 12 reps



CARDIO
Treadmill
20 min + 5 min cooldown
297 calories burned
459 ft climbed
1.45 miles

Mowing the lawn
45 minutes with the push mower


SUPPS
Lunch Time
SportPharma Multi V & Joint VBeast Creature - 3 caps
Pre-Workout
1 scoop blue razz concret (45 minutes pre-workout)
1 scoop Betacret - blue razz (20 minutes pre-workout)
Intra-Workout
Extend - 1 scoop


NUTRITION
7am
3oz lean beef, 3/4 cup eggbeaters, 1 cup spinach, 3.5oz blueberries
10am
5oz Lean Beef, 1 cup broccoli
1pm
same as 10am meal
4pm
6oz chicken breast, 1 cup green beans, 1tbsp PB
7pm
same as 4pm meal
10pm
6oz chicken breast, 1 cup green beans, 18 almonds, 6.5oz grapefruit


THE PAYOFF

[HARRYBEAST]

CARDIO
Walk in Mount Adams
The name of the city says it all. 2 sessions of 25 minutes = 50 total minutes of all hills pushing Eva and Hank.
The walk was through a park though so even though it was a killer it was nice.

Stretching
about 30 minutes. I wish I would have had a little more time here. It was still a good full body stretch.


SUPPS
Lunch Time
SportPharma Multi V & Joint V


NUTRITION
7am
3oz lean ground beef, 3/4 cup EggBeaters, 1 cup spinach, 3.5oz blueberries
10am
5oz lean beef, 1 cup broccoli
1pm
6oz chicken breast, 1 cup green beans, 2 tbsp PB
4pm
same as 10 am meal
7pm
same as 1 pm meal
10pm
CARB UP
1 cup broccoli, 1 tbsp light ranch
1 cup oats, 3/4 tbsp honey, 18 almonds, 2oz raisins
10oz sweet potato, 1 tbsp smart balance


THE PAYOFF

[HARRYBEAST]

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

Incline Barbell Press
45x15
135x8
225x5
250x5 +1 w/ spotter (same as last time)
225x8

Flat DB Press
80x10
115x6 PR! Easy almost too easy so...
125x8 PR! Phuck Yeah!
120x8

Incline DB Flyes
25x10
45x6
40x8

Low Cable Crossovers
20x8
27.5x6
25x8

Lying Leg Raises off a Bench
12 reps
12 reps
10 reps

Torso Twists
8 lbs medicine ball for 12 reps
8 lbs medicine ball for 12 reps
8 lbs medicine ball for 12 reps


CARDIO
AM Cardio
1 mile loop around the neighborhood
20 minutes
So today when I was walking my normal route I saw and older guy that is always walking at the same time as me. We always say good morning to each other. I say good morning today and then right away notice that he is wearing boxers with no shorts on today. I didn't know what to say. Do you think he thought they were shorts? Did he forget to put his shorts on and not notice?

Post-Workout
Treadmill
493 calories burned
1.93 miles
947ft climbed
30 min + 5 min cooldown


CUTE PICS





SUPPS
Lunch Time
SportPharma Multi V & Joint VBeast Creature - 3 caps
Pre-Workout
1 scoop blue razz concret (45 minutes pre-workout)
1 scoop Betacret - blue razz (20 minutes pre-workout)
Intra-Workout
Extend - 1 scoop


NUTRITION
7am
3oz lean beef, 3/4 cup eggbeaters, 1 cup spinach, 3.5oz blueberries
10am
5oz Lean Beef, 1/2 cup tomatoes
1pm
same as 10am meal
4pm
6oz chicken breast, 1 cup green beans, 1tbsp PB
7pm
same as 4pm meal
10pm
6oz chicken breast, 1 cup green beans, 18 almonds, 6.5oz grapefruit


THE PAYOFF

[HARRYBEAST]

Revised Video From Leg Day

[HARRYBEAST]

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


Chins
10 reps
+50x5.5 PR!
+25x8

DEADLIFT
135x10
225x5
315x3
410x6! PR! I felt like I was going to puke and pass out at the same time after this set. Luckily I didn't do either one.
370x3 (was going for 8 hear but I was too spent for that so..)
315x8

Lat Pulldowns
140x10
185x6 PR! Felt a little light though
185x8 Rep PR!

Seated Cable Row
140x10
185x6 PR! Felt a little light again
185x8 Rep PR!


CARDIO
AM Walk
1 mile loop
20 minutes

Pre-Workout
30 min + 5 min cooldown
490 calories burned
2.01 miles
910 ft climbed


SUPPS
Lunch Time
SportPharma Multi V & Joint V
Pre-Workout
Concret - 1 scoop - 45 minutes pre-workout
BetaCret - 1 scoop - 20 minutes pre-workout
Intra-Workout
Extend - 1 scoop


NUTRITION
7am
4oz chicken, 3/4 cup EggBeaters, 1 cup spinach, 1 tbsp olive oil, 6.5oz grapefruit
10am
5oz Lean beef, 1 cup broccoli
1pm
6oz chicken, 1 cup green beans, 2 tbsp PB
4pm
5oz lean beef, 1/2 cup tomatoes
7pm
6oz chicken breast, 1 cup green beans, 2 TBSP PB
10pm
Carb Up
1 cup broccoli, 18 almonds
1 cup oatmeal, 18 almonds, 3/4 tbsp PB. 2 oz raisins
10 oz sweet potato, 1 tbsp olive oil


THE PAYOFF

[HARRYBEAST]

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

DB Shoulder Press
50x12
80x6
100x6 PR! Feels Awesome!
90x8

1 Arm Cable Lateral
17.5x10
22.5x6 PR!
20x8

Bent DB Rear Lateral
20x8
40x6 PR! But reps were a little sloppy
30x8

Behind the Back Smith Shrugs (PWO)
90x12
180x10
290x6 PR!
250x8


CARDIO
AM Cardio
1 mile walk around the neighborhood
20 minutes

Post-Workout
Treadmill
30 min + 5 min cooldown
2.01 miles
994 ft climbed
518 calories burned


SUPPS
Lunchtime
SportPharma Multi V & Joint V
Pre-Workout
ConCret - 1 scoop - 45 min pre-workout
BetaCret - 1 scoop - 20 minutes pre-workout
Intra-Workout
Extend - 1 scoop


NUTRITION
7am
4oz chicken, 3/4 cup Eggbeaters, 1 cup spinach, 1 tbsp olive oil, 3.5oz blueberries
10am
5oz lean beef, 1/2 cup tomatoes
1pm
6oz chicken, 1 cup green beans, 2 tbsp PB
4pm
6oz turkey breast, 1 cup green beans, 18 almonds
7pm
same as 10am meal
10pm
Same as 1pm meal, 3.5oz bluberries


THE PAYOFF

[HARRYBEAST]

Exciting News

Posing suit is ordered.
I have an appointment set for posing/diet help tomorrow at 11am.

I think this **** starting to get crazy

[HARRYBEAST]

CARDIO
Treadmill
60 min + 5 min cooldown
3.79 miles
982 ft climbed
982 calories burned


SUPPS
Lunchtime
SportPharma Multi V & Joint V


NUTRITION
7am
4oz chicken, 3/4 cup Eggbeaters, 1 cup spinach, 1 tbsp olive oil, 3.5oz blueberries
10am
5oz lean beef, 1/2 cup tomatoes
1pm
6oz chicken, 1 cup green beans, 2 tbsp PB
4pm
6oz turkey breast, 1 cup green beans, 18 almonds
7pm
same as 10am meal
10pm
Same as 1pm meal, 3.5oz bluberries


THE PAYOFF

[HARRYBEAST]

Meeting Posing/Contest Prep Coach
I got my posing suits in the morning today and I was ready to go. For some reason I was really nervous. I get to the appointment and meet Jeff (Trainer) and he takes my BF%

BF % - 14.5%
Weight: 232.0lbs (same as last week)

First he told me where I was and then he said, "To be honest I don't think there is anyway I can get you ready by Oct 29th. Your Bodyfat is just too high. That being said we should still go work on your posing. I will set up a diet for you and we will make a final decision on if we can get you there in 2 weeks, at that time we will either get crazy for the last 6 weeks and get you up there or we will decide to look at a different show in the spring. Either way you are gonna need to learn posing because YOU ARE GOING TO DO A SHOW"

We went through the posing and he said my posing was better than most people start at. The only pose he wants me to work on is the lat spread.

It wasn't all negative, he said that I had good size and muscularity and even questioned whether or not I was really natural. He also said that my posing was overall really good.

So for now the plan is to do his diet for the next 2 weeks and see where that takes me.

Here is the diet:
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup peppers or onions

Every 4th day I carb up with 1 cup oatmeal added to meal 1 and 6oz sweet potato to meals 2,3,&4
Water: at least 1.5 gallons a day
Cardio: 30 minutes fasted in the morning + 30 minutes between meals 5 and 6

I also want to point out that I really should have listened to someone and hired a coach at the beginning of all this


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

DB Curls
35x10
50x6
65x6 PR!
55x8

Skulls
85x10
105x5
135x4
125x6
105x8

Rev Grip Cable Curls
15x10
30x4.5 PR! But reps were a little sloppy
25x6
20x10

Rev Grip Pressdown
25x10
35x4PR!
30x6
30x8

Seated Calf Raise
90x10
135x8
170x6
160x8

Leg Press Calf Raise
480x10
630x5
700x6
630x8


CARDIO
Post Workout
30min + 5 min Cooldown
1.98 miles
989 ft climbed
511 Calories burned

PM Walk
30 minutes fast walk


SUPPS
Lunchtime
SportPharma Multi V & Joint V
Pre-Workout
ConCret - 1 scoop - 45 min pre-workout
BetaCret - 1 scoop - 20 minutes pre-workout
Intra-Workout
Extend - 1 scoop


NUTRITION
7am
4oz chicken, 3/4 cup Eggbeaters, 1 cup spinach, 1 tbsp olive oil, 3.5oz blueberries
10am
5oz lean beef, 1/2 cup tomatoes
1pm
6oz chicken, 1 cup green beans, 2 tbsp PB
4pm
8 oz tilapia, 1 cup green beans
7pm
same as 4 pm meal
10pm
6 egg whites, 1/4 cup jalapeno peppers


THE PAYOFF

[HARRYBEAST]

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

Hack Squats (PWO)
90x10
180x8
270x5
360x6 PR!
320x8

Leg Press (PWO)
360x10
540x5
630x5
720x5 PR!
630x8

HS Kneeling Leg Curl
60x10
90x6 PR!
80x8

DB Lunges
40x10
60x6 I stopped these after this set because I had a sharp pain in my right quad. I didn't want to over do it so I decided to stop here and just get some light cardio in after training to try to stretch it out

Decline Crunch
35lb plate over head X 12 reps
35lb plate over head X 12 reps
35lb plate over head X 12 reps

Back Extensions
35lb plate over head X 12 reps
35lb plate over head X 11 reps
35lb plate over head X 10 reps


CARDIO
AM Cardio
35 minutes pushing Hank

Post Workout
15min + 3 min cooldown
247 calories burned
413 ft climbed
1.14 miles

PM Cardio
30 minute fast walk


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

CARDIO
AM Cardio
32 minutes fasted walk

Golf
The way I shot, even though we took carts, this should have counted as some cardio.
PM Cardio
30 minute fast walk
This one was kind of funny because it was raining and I had Eva sleeping so I had to just walk for 30 minutes inside the house. Wow was that boring


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

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

Flat Bench Press
95x15
175x10
205x15
225x12 Rep PR!

Incline DB Press
65x10
75x15
80x11

Flat DB Flyes
15x10
30x15
35x12

High Cable Crossover
15x10
20x15
25x12

Decline Crunch
35lb plate over head X 12 reps
35lb plate over head X 12 reps
35lb plate over head X 12 reps

Back Extensions
35lb plate over head X 12 reps
35lb plate over head X 10 reps
35lb plate over head X 9 reps


CARDIO
AM Cardio
35 minutes pushing Hank

Post Workout
15min + 3 min cooldown
317 calories burned
653 ft climbed
1.18 miles

PM Cardio
30 minute fast walk


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

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

Pullups
-55x12
BW x 15 reps!Rep PR! I have never been able to do 15 pullups in a set before. Feels Awesome!
BW x 12 reps (slower)

Bent BB Rows
45x15
95x10
135x10
155x15
165x11 + 1

TBar Rows (PWO)
45x10
90x10
115x15
125x12

Straight Arm Pulldowns
40x10
55x10
70x15
75x12


CARDIO
AM Cardio
30 minutes fast walk

Cardio Warm Up
20 min + 5 min cooldown
343 calories burned
644 ft climbed
1.37 miles

PM Cardio
30 minute fast walk pushing Eva
It started to rain on us about half way through our walk. Nothing much just a light drizzle, but it kept up the rest of the walk. So Eva in turn chanted in a loud yell, "Rain Clouds get away from our walk!!! Get out of here! We don't want you now!" It was hilarious.


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit, 1 cup oatmeal
M2: 6oz chicken, 2 cups broccoli, 6oz sweet potato
M3: 6oz chicken, 2 cups broccoli, 6oz sweet potato
M4: 8oz tilapia, 1 cup green beans, 6oz sweet potato
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

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

Military Press
45x15
95x10
115x15
135x12

DB Side Raise
10x10
20x15
30x10 +1 +1
Had to rest/pause the last 2 reps to get all 12

Bent Cable Raise
5x10
10x15 (barely)
12.5x10 +1 +1
Again I had to rest/pause the last 2 reps to get all 12

BB Shrugs
135x10
185x10
205x15
225x12

DB Shrugs
90x15
100x12


CARDIO
AM Cardio
30 min fasted walk
This morning was funny for 2 reasons. I listened to Young MC on my walk. That is funny in itself but then I noticed that I was dance walking. The high school kids that are always waiting for the bus thought it was pretty funny. Most people would let this embarrass them. Not me, I started Jersey Shore fist pumping and being even more obnoxious. When I got close to them I heard them laughing. So I stopped stared at them and said, "Sometimes you just have to BUST A MOVE!" The look on their faces was great.

Post Workout
Treadmill
20min + 5 min cooldown
363 calories burned
664 ft climbed
1.54 miles

PM Cardio
Treadmill
30min + 5 min cooldown
451 calories burned
2.00 miles
772 ft climbed


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

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

BB Curls
35x15
65x10
85x10
95x14
100x10 +1 +1

Close Grip Bench Press
95x12
135x10
185x15
205x11 +1

Cable Curls (LifeFitness)
17.5x10
32.5x10
52.5x15
57.5x9 +1 +1 +1

Tricep Pressdown (LifeFitness)
57.5x10
72.5x15
82.5x12

Leg Press Calf Press
35lb plate over head X 12 reps
35lb plate over head X 12 reps
35lb plate over head X 12 reps

Back Extensions
I switched to doing 5 sec slow negatives with an explosive press. I always feel them better this way and it prevents me from bouncing the weight up
270x10
360x15
480x12

Seated Calf Raise
Same as above
90x15
100x12

CARDIO
AM Cardio
Treadmill
30 min + 5 min cooldown
419 calories burned
1.89 miles
694 ft climbed

Post Workout
Treadmill
20 min + 5 min cooldown
327 calories burned
538 ft climbed
1.54 miles

PM Cardio
30 minute fast walk pushing Eva


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop
Lunchtime
Universal Multi-Vitamin
Pre-Workout
ConCret - 1 scoop - 60 minutes prior
BetaCret - 1 scoop - 20 minutes prior
Intra-Workout
Extend - 1-2 scoops


NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF

[HARRYBEAST]

Weigh In

Last week's weight: 232.0 lbs

This week's weight: 226.0 lbs

Loss of 6.0 lbs!! Maybe this wacky diet is worth it.


Cute Hank Pic

[HARRYBEAST]

CARDIO
AM Cardio
40 minutes fast walking.
Did a little extra because Erica wanted me to swing by a yardsale and scope it out for her. They had lots of stuff for Eva to look at so I called her to come up. They were eating breakfast so I came home at mine and then we walked back up. Eva got 3 new dolls, 4 new puzzles and a new book all for $3.
25 minutes bonus walk

PM Cardio
34 minute fast walk


SUPPLEMENTS
Pre-AM Cardio
OxyElite - 1 cap
Extend - 1 scoop



NUTRITION
M1: 6 egg whites, 2 whole eggs, 1/2 grapefruit
M2: 6oz chicken, 2 cups broccoli
M3: 6oz chicken, 2 cups broccoli
M4: 8oz tilapia, 1 cup green beans
M5: 8oz tilapia, 1 cup green beans
M6: 6 egg whites, 1/4 cup jalapeno peppers


THE PAY OFF