Pritch's MusclePharm Live Shredded Journal; GAME ON.

[pastorpritch]

Hey all!

I wanted to get this up before work so I'll just say I'm looking forward to this contest and wish everyone well!

I'll be posting the starting pics later tonight and will be posting Mon, Tues, Weds, Fri, and Saturdays what my workouts were and might even throw in my meals and supplements.

Stay tuned, subscribe, and LET'S DO THIS!

[pastorpritch]

Workout: Legs & Shoulders

BB Squat /SS/ Seated Calf (Wide)
140 / 100 x 10
STRETCH
230 / 125 x 8ea
320 / 150 x 6/8
320 / 150 x 6/8
320 / 150 x 6 (PR Reps)/8
Last time BB Squats were 320 x 6, 6, 4

DB Shoulder Press /SS/ Rev DB Fly
25 / 20 x 8
40 / 20 x 8
40 / 20 x 8
40 / 20 x 8

Smith Lunge /SS/ Standing Machine Calf (Plate Loaded)
140 (PR) / 360 x 8ea
140 (PR) / 360 x 8ea
140 (PR)/ 360 x 8ea
Last time Lunges were 130 x 8, 8, 8 and the last time I did that weight for calves it was for 5 reps

Ez Bar Front Raise /SS/ Standing DB Lateral Raise
70 (PR) / 25 x 6/8
70 (PR) / 25 x 6/6
70 (PR) / 25 x 4/6

Leg Extensions /SS/ Thigh Abductor (In to Out)
140ea x 10ea
140ea x 10ea

Cardio
Moderate walk with the dogs.

Supplements
Promera CON-CRET: 4 scoops Pineapple flavor (pre-workout)
All natural green tea and black tea
Fish Oil
Multi XS

Thoughts
-- Increased the CON-CRET to 4 for kicks
-- While leaving the owner said, "Get some sugar buddy you're looking a little white!" = Great workout

Yesterday's Meals
**This will be started tomorrow, where I'll be posting today's meals

[kblai0]

How do you like the smith lunges? I have always heard that lunges bring out quality separation in the quads, but hated doing them. Lots of red as usual PRitch. Any stomach issues when you bumped the Con-cret to 4 scoops? Sub'd and will be following along. Great job as usual.

[pastorpritch]

Great to have you in here bro!
I'm learning to love those smith lunges. Since I've been doing them (toe out) I've noticed a significant growth in the middle quad area with separation.
No stomach issues with the increase in dosage. I must have gotten a bug or something last week as I'm "good to go" now

[pastorpritch]

Rest day today, though I might do some LISS later. Posted my starting pics last night - looking forward to the change 12 weeks from now!!!!!

Have a great day!

[LoveMyInk]

subbed!

[pastorpritch]

subbed!

hey hey! Welcome

[pappaseb1117]

Good to see you do a log. Saw your original post regarding the log on the group. I just posted mine inside the group. Should probably do it here as well since bb coding isn't available there.

Good start mate.

[pastorpritch]

Good to see you do a log. Saw your original post regarding the log on the group. I just posted mine inside the group. Should probably do it here as well since bb coding isn't available there.

Good start mate.

Thanks man! Glad to have you lurking . I'll check in on your log - is it in the group forum?

Workout: Upper Body

Smith Incline Bench /SS/ Froggy Sit-ups
90 / BW x 20/25
STRETCH
160 / BW x 15/20
160 / BW x 15/20
180 / BW x 10/20
180 / BW x 10/20
200 / BW x 4/20
I'm pretty sure that's a PR with the 180 x 10 for 2 sets, but can't remember

Assisted Chins /SS/ Mason Twist (on Decline)
+100 / 25 x 10/15
+80 / 25 x 10/15
+80 / 25 x 10/15
+80 / 25 x 8/15

Wide BB Curl /SS/ Hyperextensions
50 / BW x 15/10
70 / BW x 10/15
70 / BW x 8/15
70 / BW x 8/15

Ez Bar Cable Rev. Pushdown /SS/ Standing Oblique Cable Crunch
100ea x 20/15
120 / 140 x 12/10
120 / 140 x 12/8
120 / 140 x 12/8

HS Shoulder Press /SS/ Cable Crunch
45ps (per side) / 120 x 10/15
45ps (per side) / 120 x 10/15
45ps (per side) / 120 x 10/15
45ps (per side) / 120 x 10/15

Cardio
Moderate walk with the dogs.

Supplements
Promera CON-CRET: 3 scoops Pineapple flavor (pre-workout)
All natural green tea and black tea
Fish Oil
Multi XS

Thoughts
-- Late getting to the gym because of a 2hr weight for a state car inspection - never going to that place again!
-- With the abs I focused more on actually using the abs and felt a world of difference - lesson learned once again!
-- I decided that on my upper body / lower body days I'm going to do more reps and less weight. I just read an article about it in Muscular Development for working a bodypart one extra day a week. You should check it out

Yesterday's Meals
Meal 1: Fit n Active Almond and Vanilla Cereal (2 servings) with Milk (2 Servings 1%); PB & Chocolate Protein Bar; Coffee w/cream and sugar
Meal 2: 2 All Beef Hamburger Patties and Veggies (mix of broccoli, zuccini, carrots, cauliflower, and yellow swash)
Meal 3: Chicken and Veggies (mix of broccoli, zuccini, carrots, cauliflower, and yellow swash)
Meal 4: 2 Slices Whole Grain Bread w/PB; Protein Bar

[kblai0]

With all that ab work, I don't know if I could bend over and tie my shoes without cramping up. Gonna have to look up froggy sit-ups and mason twists. I am not too familiar with those moves. Great job on those smith inclines. Do you usually go with a higher or lower incline?

[pastorpritch]

With all that ab work, I don't know if I could bend over and tie my shoes without cramping up. Gonna have to look up froggy sit-ups and mason twists. I am not too familiar with those moves. Great job on those smith inclines. Do you usually go with a higher or lower incline?

Froggy sit-ups might be the wrong term, but I basically sit on my keister and bring my knees to my chest - then lay out so that my feet and back are almost touching the floor and my arms are out to the side

Mason twists are simply holding a "v" position (or leaning back about 45 degrees on a decline bench) and while grasping a 25lb plate you use your abs to twist from one side to the other. I pretend I'm holding a barrel and moving the plate over the opposite side

With the Incline movements I'm usually lower, around 30 degrees. Sometimes I'll go up to 45 for variation but feel it works more shoulders at that point

[kblai0]

Thanks for the description. I can now visualize what you are doing. Lots of people argue about what incline is the best. I am with you that it is just better to vary the position and change it up.

[pastorpritch]

Since today is more or less and "off" day I thought I'd post a little bit about me.

In my middle and high school years I was a gymnast, and when I went into college I wasn't good enough at any other sport to join any teams - at least I never thought I was. I knew that I wanted to stay fit and to start young so I started going to the college gym. Since then I've been hooked on lifting weights, but only in the least year have I considered myself a bodybuilder. I'm starting to read more and train harder; the results are starting to show.

What I hope to accomplish in this contest is to finally get that "cut" look. My workouts are good, but my diet needs to be dialed in. I don't eat enough and too erratically so I hope to change that over the next 12 weeks. I'm also not disciplined for cardio, which I hope to also fix.

If you follow along be sure to let me know and even put up a link to your blog or forum log, that way we can all encourage one another!

[storm1507]

Since today is more or less and "off" day I thought I'd post a little bit about me.

In my middle and high school years I was a gymnast, and when I went into college I wasn't good enough at any other sport to join any teams - at least I never thought I was. I knew that I wanted to stay fit and to start young so I started going to the college gym. Since then I've been hooked on lifting weights, but only in the least year have I considered myself a bodybuilder. I'm starting to read more and train harder; the results are starting to show.

What I hope to accomplish in this contest is to finally get that "cut" look. My workouts are good, but my diet needs to be dialed in. I don't eat enough and too erratically so I hope to change that over the next 12 weeks. I'm also not disciplined for cardio, which I hope to also fix.

If you follow along be sure to let me know and even put up a link to your blog or forum log, that way we can all encourage one another!

Good luck on the cut pritch.


Link to my log

http://forum.bodybuilding.com/showth...hp?t=135084381

[Mr.Xrcise]

I am here for the PaRty

[pastorpritch]

Good luck on the cut pritch.


Link to my log

http://forum.bodybuilding.com/showth...hp?t=135084381

LOL

I am here for the PaRty

yyyyyeeeeeeeeaaaaaaaaaaahhhhhhhhhhhhh BUDDY!

[storm1507]

Does this contest not require before pics????

[pastorpritch]

It does, they're in my profile. The contest doesn't require a log or blog however - just a final write up with pictures

[little rambo]

Sub'd brotha! If you have any questions feel free to ask, and best of luck!

[pastorpritch]

Sub'd brotha! If you have any questions feel free to ask, and best of luck!

Hey hey!
Welcome

I will surely do that and appreciate it.

[pastorpritch]

Workout: Chest & Bis

Smith Incline Bench /SS/ Froggy Sit-ups
90 / BW x 20ea
STRETCH
140 / BW x 20ea
140 / BW x 15(5)/20
140 / BW x 15/20
140 / BW x 12/20

DB Press /SS/ Mason Twist (on Decline)
50 / 25 x 15ea
50 / 25 x 15ea
50 / 25 x 15ea
50 / 25 x 15ea
50 / 25 x 15ea

Decline DB Pull-over /SS/ Med Ball Crunch
40 / 10 x 20/15
40 / 10 x 20/15
40 / 10 x 20/15
40 / 10 x 15ea
40 / 10 x 15ea

BB Curl /SS/ Cable Preacher Curl
50 / 30 x 15/10
50 / 30 x 15/10
50 / 30 x 12/10

Cardio
Moderate walk with the dogs.

Supplements
Promera CON-CRET: 4 scoops Pineapple flavor (pre-workout)
All natural green tea and black tea
Fish Oil
Multi XS

Thoughts
-- Switching things up for the next 12 weeks for the Transformation Contest. I decided to go lighter with more reps and pick up the cardio. I am going to "pick it up" (I hope) by getting on the treadmill in the evenings

Yesterday's Meals
You don't want to know!

[pastorpritch]

Didn't get the cardio in that I wanted today - too busy! At least I got a moderate walk in with the dogs and ate right

[fitnessmaster20]

keep in touch with us to be fit

[kblai0]

I think the higher reps are a good idea. You may want to look into the DTP stuff that RB is doing. I did some DTP during my transformation and got excellent results. Cardio is cardio whether it is walking on a treadmill or holding on to 2 huge dogs while they walk you. Hope all goes well on the diet end for you as it seems to be the most difficult part especially if you are busy.

[pastorpritch]

I think the higher reps are a good idea. You may want to look into the DTP stuff that RB is doing. I did some DTP during my transformation and got excellent results. Cardio is cardio whether it is walking on a treadmill or holding on to 2 huge dogs while they walk you. Hope all goes well on the diet end for you as it seems to be the most difficult part especially if you are busy.

I was just thinking about DTP this morning! I was planning on doing it at least the last 28 days of the competition (4 weeks). As for the cardio I think I might try to walk/run a mile after my workouts; the evening cardio sessions just aren't going to work out well

[kblai0]

I was just thinking about DTP this morning! I was planning on doing it at least the last 28 days of the competition (4 weeks). As for the cardio I think I might try to walk/run a mile after my workouts; the evening cardio sessions just aren't going to work out well

That is probably a better idea to wait to the last 4 weeks, because it really burns out the CNS. I don't think it is meant to be done long term. Keep hitting it strong.

[pastorpritch]

Workout: Legs

Narrow Squats /SS/ Seated Calf (Narrow)
STRETCH
140 / 100 x 15ea
190 / 100 x 15ea
210 / 100 x 15ea
210 / 100 x 12/15

Lying Leg Curls
80 x 15
80 x 15
80 x 12
80 x 12

Smith Lunges /SS/ Standing Calf (Wide)
110 / 200 x 10/12
110 / 200 x 10/12
110 / 200 x 10/12

Thigh Abductor
100 x 15
110 x 15
110 x 15
110 x 15

Cardio
5 mins on the treadmill, 4.5% @ 4mph

Supplements
Promera CON-CRET: 4 scoops Pineapple flavor (pre-workout)
Promera Gluta-Tren: 2 Scoops Mixed Berry (intra-workout)
All natural green tea and black tea
Fish Oil
Multi XS

Thoughts
-- I really felt like poo today! I was wiped out after the squats and my stomach felt nasty. I don't think the Gluta-tren agrees with me. I'm going to just do 1 scoop and see how that goes (the recommended serving size )
-- I'm also going to focus on working two bodyparts twice a week rather than the whole body twice a week. The reason for this is that I never feel like I work shoulders well enough so I'm going to give them their own day, which will leave me with an extra day. With shoulders, I'll rotate the focused bodypart each week; this week I'll do Chest with Shoulders on Friday. On my extra day, I'll likely do legs.

Yesterday's Meals
9am: Fit N Active Protein Bar; Strawberry Greek Yogurt; Coffee (cream and sugar)
12pm: 2 Servings Honey Crunch and Oats Cereal; 2 Servings 1% Milk
1pm: 4 1/4oz Chicken; Fish Oil; Multi Vitamin
5pm: 6oz Chicken; 1c Normandy Veggies
9pm: 2 Hamburger Patties (All Beef); 1c Normandy Veggies
11pm: 1 1/2 Servings Sharp Cheddar Cheese; 1 Serving Summer Sausage (Beef Stick)

[pastorpritch]

Workout: Back and Triceps

Pulldowns (Wide) /SS/ Bench V-up
100 / BW x 20ea
110 / BW x 15/20
120 / BW x 15/20

BB Row /SS/ Standing Oblique Cable Crunch
140 / 100 x 12
140 / 100 x 12
140 / 100 x 12
140 / 100 x 12
140 / 100 x 12

Seated Cable Row /SS/ Cable Crunch
100 / 120 x 15ea
110 / 130 x 15
110 / 130 x 15
110 / 130 x 15

DB Row /SS/ Hanging Leg Raise (Tuck)
50 / BW x 10ea
60 / BW x 10ea
60 / BW x 10ea

Smith CGBP /SS/ Hyperextension (Med Ball)
90 / BW x 15ea
110 / 10 x 15
140 / 10 x 15
140 / 10 x 15

Dips /SS/ Froggies
BWea x 15/20
BWea x 15/20
BWea x 15/20

EZ Bar Rev Cable Pushdown /SS/ Cable Oblique Crunch
100ea x 15/10ps
110ea x 15/10ps
120ea x 12/10ps

Cardio
Moderate walk with the doggies

Supplements
Promera CON-CRET: 4 scoops Pineapple flavor (pre-workout)
Promera Gluta-Tren: 1 Scoop Mixed Berry (intra-workout)
All natural green tea and black tea
Fish Oil
Multi XS

Thoughts
-- Great workout today though I felt winded "as all get out"
-- The Gluta-tren worked really well today

Yesterday's Meals
9am: Fit N Active Protein Bar; Strawberry Greek Yogurt; Coffee (cream and sugar)
12pm: 2 Servings Honey Crunch and Oats Cereal; 2 Servings 1% Milk
1pm: 4 1/4oz Chicken; Fish Oil; Multi Vitamin
5pm: 6oz Chicken; 1c Normandy Veggies
9pm: 2 Hamburger Patties (All Beef); 1c Normandy Veggies
11pm: 2 Servings Summer Sausage (Beef Stick); PB on Crackers

[pastorpritch]

Workout: Shoulders and Chest

BB Bench /SS/ Seated Side Lateral Raise
140 / 15 x 15ea
STRETCH
190 / 20 x 12
190 / 20 x 12
190 / 20 x 11/10

DB Fly /SS/ Ez Bar Front Raise
25 / 40 x 15/12
40ea x 15/15
40ea x 15/12
40ea x 15/10

Cable Incline Fly /SS/ BNP
40 / 70 x 12/9
40 / 60 x 15/12
40 / 60 x 12ea
40 / 60 x 12/10

DB Shrug /SS/ DB Pull-over (Decline Bench)
60 / 50 x 15ea
70 / 60 x 15ea
70 / 60 x 12ea
70 / 60 x 10ea

Wide Grip Upright Row /SS/ DB Incline
45 / 40 x 15/10
60 / 40 x 10ea
60 / 40 x 12/10
60 / 40 x 10ea

Cardio
12mins Treadmill HIIT
Moderate walk with the doggies

Supplements
Promera CON-CRET: 3 scoops Pineapple flavor (pre-workout)
with
Promera BETA-CRET: 1 Scoop Pineapple Flavor (pre-workout)
Promera Gluta-Tren: 1 Scoop Mixed Berry (intra-workout)
Fish Oil
Multi XS

Thoughts
-- The cardio kicked my butt today! I was all KINDS of cramping in my stomach. I just thought, "BURN FAT BURN!"

Yesterday's Meals
9am: Fit N Active Protein Bar; Strawberry Greek Yogurt; Coffee (cream and sugar)
12pm: 2 Servings Honey Crunch and Oats Cereal; 2 Servings 1% Milk
1pm: 6 1/4oz Chicken w/ 1c Normandy Veggies; Fish Oil; Multi Vitamin
11pm: 2 Hamburger Patties (All Beef); 1c Normandy Veggies

[pastorpritch]

Workout: Back and Triceps

Pulldowns (Wide) /SS/ Froggy Sit-up
120 / BW x 12/25
130 / BW x 12/25
140 / BW x 8/20
140 / BW x 10/20
Last time my third set was 120 x 15

Standing Oblique Cable Crunch /SS/ BB Row
110 / 160 x 10/12
110 / 160 x 10/12
110 / 160 x 10/12
110 / 160 x 10ea.
Last time I did 5 sets of 140 for 12

Seated Cable Row /SS/ Cable Crunch
120 / 140 x 12/15
140ea. x 12ea.
140ea. x 12ea.
140ea. x 12ea.
Last time I did 3 sets of 110 for 15; Cable Crunch was 130 for 15 reps

Smith CGBP
140 x 12
160 x 12
160 x 10
160 x 11
Last time I did 2 sets of 140 for 15 reps

Seated Overhead Cable EzBar Extension
40 x 12
60 x 12
60 x 10-12
60 x 12

EZ Bar Rev Cable Pushdown
120 x 12
120 x 12
120 x 12
120 x 12
Last time I did 120 for 12 my last set

Dips
BW x 10
BW x 12
+25 x 8
+25 x 8

Cardio
11 mins HIIT
Moderate walk with the doggies

Supplements
Promera CON-CRET: 3 scoops Pineapple flavor (pre-workout)
mixed with
Promera BETA-CRET: 1 scoop (pre-workout)
Promera Gluta-Tren: 1 Scoop Mixed Berry (intra-workout)
Fish Oil
Multi XS

Thoughts
-- This higher reps / moderate weight routine is really making my heart jump out of my chest! The added cardio is just putting me over the top
-- I had to stop doing abs when I did triceps. I was so tired during each superset and my stomach felt "ick." I'm going to do abs 3 days a week anyway and will use different exercises on Weds.

Yesterday's Meals
Not good, but not a lot either. This weekend I have to do a wedding so we'll see how things go. That will be two days of no workout (maybe I'll get one in before I leave) but with travel and being away the meals might be less frequent. We'll be sticking to the diet though.