12 Weeks in Hell - HRT Team 3: ChefDBIG & gemgemkid

[gemgemkid]

LEG PRESS (Horizontal)
WU: 270x10
1. 380 lbs; Nice! Not so much bouncing of the weight this week.
2. 380 lbs; By no means "easy," but it was easier for my legs than last week. Can we take it to 400 for week 12?

HACK SQUAT
WU:
1. 350 lbs; Went at least 90 degrees or lower!
2. 350 lbs; Nice depth. Instead of going heavier next week focus on going deeper to really tax the full leg.

QUAD EXTENSIONS
1. 200 lbs; Very strong set!
2. 200 lbs; Yea buddy! Stay and murder for Week 12.

...hehe...ugh...

SEATED HAMSTRING CURL
WU:
1. 200lbs; I like this exercise but hate it because the pads that stabilize your legs are smashing your already tight quads
2. 200 lbs; First 8 were cake...but then the Hellcentrics came at me with a vengance! Oi!

LAYING HAMSTRING CURL
1. 90 lbs; So tight during first eight reps but partials do seem fuller.
2. 90 lbs; OMG! 100 for Week 12...hrm?

So NOW we stretched our quads by the old fashioned flexed the ham to bring the foot to your glutes and holding with your hand for 20 seconds. Followed by a lunge stretch on a bench for the hams also for 20 seconds. Nice leg day! Very intense and very enjoyable!

[gemgemkid]

So today Dennis and I were kind of mindles to the video recording. We intended on recording Leg Press but totally spaced it. So during Quad Extension Dennis decided he wanted to forget that we were recording and put his ass right in front of the camera. Sheesh! Taking away from my moment! LOL. So I guess I just "had" to get him back but I was talking to the gym employee and then I spaced that we were recording Seated Hame Curls and walked right into view. Oi! Oh and if anyone is wondering what I'm yelling at the end it's about my weird faces. Yea I tend to make the oddest faces when lifting. Thankfully it wasn't true what your momma said. You're face WILL NOT stay that way! Haha. We had a fun leg day but it was still really intense. Those are the best days in the gym is when you go in and work your ass off but still have a good time!

[ChefDBIG]

WEEK 11 SESSION II

SHOULDER PRESS
8 + 4 @ 125, on smith machine as per rage
8 + 4 @ 130, good weight maybe go up 5 lbs

LATERAL RAISE
8 + 4 @ 20,
8 + 4 @ 20, gonna do 25s week 12!

FRONT RAISE
8 + 4 @ 45
8 + 4 @ 45, stay

CURL
8 + 4 @ 90
8 + 4 @ 90, gonna do 100 for week 12

HAMMER CURL
8 + 4 @ 40, Dumbbells couldnt get a good grip
8 + 4 @ 75, hammer strength machine preacher curl

WRIST EXTENSION
8 + 4 @ 45
8 + 4 @ 45

WRIST FLEXION
8 + 4 @ 80
8 + 4 @ 80

[ChefDBIG]

LEG PRESS
8 + 4 @ 270
8 + 4 @ 270

HACK SQUAT
8 + 4 @ 230
8 + 4 @ 230, up 10 fail

QUAD EXTENSION
8 + 4 @ 125
8 + 4 @ 125 go up for week 12

SEATED LEG CURL
8 + 4 @ 125
8 + 4 @ 125, go up for week 12

LAYING LEG CURL
8 + 4 @ 70
8 + 4 @ 70

[gemgemkid]

PRE-BREAKFAST:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
6 ounces pan-fried Chicken Breast
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
10 slices Bar-S 98% Fat Free Premium Turkey Breast

MEAL 5: (Valentine's Dinner)
1 cup Brown Rice
8 ounces 96/4 Extra Lean Ground Beef

Protein - 327/300g; Carbs - 312/316g; Fat - 53/40g = ~3120 Calories

[gemgemkid]

PRE-BREAKFAST:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
4 ounces pan-fried Chicken Breast
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
10 ounces pan-fried Tilapia

MEAL 5: (Valentine's Dinner)
8 ounces Whole Wheat Spaghetti
8 ounces 96/4 Extra Lean Ground Beef

Protein - 322/300g; Carbs - 311/316g; Fat - 44/40g = ~2985 Calories

[gemgemkid]

INCLINE BENCH PRESS
WU: 135x12
1. 175lbs; Good set.
2. 175lbs; Failed on 3rd count of 4th Hell. Don't know if I'll increase.

DECLINE BENCH PRESS
1. 215 ReallLast Hell was a 4 count.
2. 215lbs Whew! Feeling heavy....don't know if I'll hit 225 next week.

MACHINE PEC FLYES
1. 75 lbs Great set for increasing weight. Awesome pump.
2. 75 lbs; More nice pump! Stay and hit it!

Stretched each arm and therefore each pec seperately.

EZ BAR SKULLCRUSHERS
WU:
1. 90 lbs Whew!
2. 90 lbs; Nice pump...100 here I come!

ROPE TRI EXTENSIONS
1. 70 lbs; Nice stron set. Up by 5 if next set is on point.
2. 70 lbs; Great pump and yes it was on point. Up to 75!!!

As much as it hurts and is difficult to get my elbows above my head for tr stretch I did it...again. OMG! Week 11 is almsot over...its crazy!

[gemgemkid]

So some of the other teams have been talking about te mental stress of the diet and the true difficulty behind this program. Well I've always been good about eating healthier but on this strict diet "bad" food has soooo much more flavor and therefore I want it! Today at work we are having a potluck. We have then once maybe twice a month. Well this competition is so close to the end that I don't want to indulge in cheat meals if I can help it. So my challenge today is sticking to what I packed for lunch. I really don't doubt that I will accomplish this right now. But when work stresses you out and that smell of food just hits you...sometimes you think just a little bit won't hurt. Well in my case that is how a binge starts. So here I go! Not one bite of this food! Grrr!

Ugh...not looking forward to hearing everyone comment about why I'm eating my healthy food! Haha! Happy Friday!

[gemgemkid]

POST WORKOUT:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
4 ounces pan-fried Chicken Breast
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
10 ounces pan-fried Tilapia

MEAL 5: (Valentine's Dinner)
8 ounces Whole Wheat Spaghetti
4 ounces 96/4 Extra Lean Ground Beef
2 slices Whole Wheat Bread

Protein - 321/300g; Carbs - 298/316g; Fat - 46/40g = ~2945 Calories

[gemgemkid]

WIDE GRIP LAT PULLDOWNS
WU: 140x15:
1. 180 lbs; Great set.
2. 180 lbs; Great isolated pump. Stay.

SEATED ROWS
WU:
1. 165 lbs; Great set.
2. 155 lbs; Stay. Got told by the gym employee that she enjoys watching us workout because we have good form and know what we are doing!

T-BAR ROW
1. 90 lbs; Great set. 100 lb throwdown next week.
2. 90 lbs; Best set yet!

Sat on a machine, leaned forward and grabbed foot rack and just stretched out my back. Goooooood.

BARBELL SHRUGS
WU:
1. 255 lbs Great!
2. 255 lbs; Still great! Up by 20 for last week!

Got in a minor trap stretch due to time rush. Dennis had to be at work an hour early today!

REAR DELT RAISES
1. 25 lbs; Strong set...possibly 30?
2. 25 lbs ...still a possibility...

Did get in a Rear Delt stretch by kinda doing a reverse single pec stretch.

SEATED CALF RAISES
WU:
1. 140 lbs Great set!.
2. 140 lbs; Felt that pump on every single movement here!

STANDING CALF RAISE
1. 380 lbs; Nice calve pump.
2. 380 lbs; Nice tight calves...up by 20 for last week? Hrm.

Made sure to get in my calve stretch. Did so by semi-lunging and keeping my back foot completely flat. Held for 30 seconds each.

[ChefDBIG]

WEEK 12 SESSION I

so its week 12 and its bitter sweet. when we 1st started 12 weeks seemed so far away. but we took it one workout day at a time and got to week 12. It feels great knowing we have put in the hard work and dedication to give ourselves a shot at this!! im loving the results ive seen from this and im curious to how my body will react to a workout that isnt hrt. im hoping to gain some size.

SHOULDER PRESS
8 + 4 @ 135
8 + 4 @ 135, highest weight on this lift and heaviest i think ive done for this lift in general

SIDE LATERAL RAISES
8 + 4 @ 25, been at 20 lbs since like week 6. 25 felt heavy but gave me a good workout
8 + 4 @ 25

FRONT RAISE
8 + 4 @ 45
8 + 4 @ 45, so was doing these and some young chump said "those look really hard" wasnt sure if he was being serious or a wise ass but i was in a great mood because we are on week 12 so i didnt let it bother me. and im no big guy by any means and he was smaller than me. lol

CURL
8 + 4 @ 100. gabe and i been talkin about doing a 100 lbs for week 12 for about 3 weeks, def hit the biceps hard with this one
8 + 4 @ 100

HAMMER CURL
8 + 4 @ 75
8 + 4 @ 75

WRIST EXTENSION
8 + 4 @ 55
8 + 4 @ 55

WRIST FLEXION
8 + 4 @ 90
8 + 4 @ 90

was a great final hrt day for shoulders, biceps and forearms!!!

[ChefDBIG]

real quick id like to say I think the last time I actually maxed out was like 3 years ago and I pushed up like 210. So today on the universal machine i pushed up 300. I know doesnt sound like much but my best so far and i coulda put up more. So im pumped to see what I can do when this week is over. just thought id share that. oh and Gabe and I killed legs today!

[ChefDBIG]

real quick id like to say I think the last time I actually maxed out was like 3 years ago and I pushed up like 210. So today on the universal machine i pushed up 300. I know doesnt sound like much but my best so far and i coulda put up more. So im pumped to see what I can do when this week is over. just thought id share that. oh and Gabe and I killed legs today!

i pushed up the 300 on bench. forgot to say that. lol

[gemgemkid]

RANDOM:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
4 ounces pan-fried Chicken Breast
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
8 ounces pan-fried Tilapia

MEAL 5:
1 cup Brown Rice
8 ounces 96/4 Extra Lean Ground Beef

MEAL 6:
1 slice Whole Wheat Bread
4 slices Fat Free Smoked Turkey Breast

Protein - 324/300g; Carbs - 317/316g; Fat - 43/40g = ~3005 Calories

[gemgemkid]

RANDOM:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
10 ounces pan-fried Tilapia

MEAL 5:
6 ounces Whole Wheat Spaghetti
8 ounces 96/4 Extra Lean Ground Beef
8 tbsp Marinara

MEAL 6:
5 slices Fat Free Smoked Turkey Breast

Protein - 324/300g; Carbs - 319/316g; Fat - 42/40g = ~2995 Calories

[gemgemkid]

POST WORKOUT:
1/2 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
4 ounces Pan Fried Chicken
2 tbsp White Corn Black Bean Salsa
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
9 ounces pan-fried Tilapia

MEAL 5:
6 ounces Whole Wheat Spaghetti
4 ounces 96/4 Extra Lean Ground Beef
4 ounces Pan Fried Chicken Breast

MEAL 6:
1 slice Whole Wheat Bread
2 slices Fat Free Smoked Turkey Breast

Protein - 327/300g; Carbs - 309/316g; Fat - 42/40g = ~2970 Calories

[gemgemkid]

SEATED FRONT PRESS (Smith Machine)
WU: 135x12
1. 165 lbs; Great strong set.
2. 165 lbs; Failed on 4th Hell.

DUMBELL SIDE LATERAL RAISE
WU:
1. 30 lbs; Gym was a little busy and 25s were occupied. Movement not good enough to stay.
2. 25 lbs; Way better pump and resistance.

BARBELL FRONT RAISE
1. 50 lbs; Good set...strong pump!
2. 50 lbs; Nice Finish.

Shoulder extension strech for 30 seconds followed by some Active Stretching-ish.

EZ BAR CURL (Preacher Bench)
WU:
1. 70 lbs; Preacher bench taken...used Hammer Strength Preacher Curl.
2. 100 lbs; Preacher Bench freed up...Nice set! Proud to have made it!

REVERSE BARBELL BAR CURL (Preacher Bench)
WU:
1. 75 lbs; After 12 weeks grip still failing.
2. 75 lbs; Nice set...thumbs will be happy to have a break.

REVERSE EZ BAR WRIST CURL
1. 50 lbs; Forearms dead.
2. 50 lbs; Dead tired.

EZ BAR WRIST CURLS
1. 90 lbs Good.
2. 90 lbs; Great end.

Now we get to our Bicpe & Forearm stretches. Man what a crazy ride! Like Dennis said this is bittersweet. Really glad to have stuck it out but man oh man how crazy it is that it's coming to a close.



In today's video we take you on the journey from beginning to end. We chronicle each week that we've performed Barbell Shoulder Press and Bicep Curls. Just in case you forgot you can see where we started and how our journey went.

[gemgemkid]

Week 12 Day 2 Meal Plan

POST WORKOUT:
1/2 scoop Creatine
1 serving Gatorade

MEAL 1:
12 ounces Egg Whites fried in Pam
1 Whole Egg fried in Pam
2 ounces Pan Fried Chicken
3 slices Fat Free Turkey Breast
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
8 ounces pan-fried Tilapia

MEAL 5:
6 ounces Whole Wheat Spaghetti
8 ounces Pan Fried Chicken Breast

MEAL 6:
1 slice Whole Wheat Bread
3 slices Fat Free Smoked Turkey Breast

Protein - 328/300g; Carbs - 313/316g; Fat - 44/40g = ~2970 Calories

[gemgemkid]

LEG PRESS (Horizontal)
WU: 270x10
1. 400 lbs; Nice attempt but first 8 were rough...won't make it through them again.
2. 380 lbs; Failed on 2 Hells but man oh man it hurt like a mofo...Whew!

HACK SQUAT
WU:
1. 350 lbs; All that pain comes in at the end of the set.
2. 350 lbs; Whew.

QUAD EXTENSIONS
1. 200 lbs; Quads so dead they feel numb...
2. 200 lbs; Quads completely outta juice.

What a relief stretch from hitting our Quads so fricken hard.

SEATED HAMSTRING CURL
WU:
1. 200lbs; Nice set.
2. 200 lbs; Wow! Feeling fatigued.

LAYING HAMSTRING CURL
1. 90 lbs; Nice strong full set. Didn't make it to 100 but still felt it.
2. 90 lbs; Hams very dead...great ending.

Hams stretched! Of all the HRT days I may just be glad to be done with this one! What a rough day this has been since the beginning, but I don't think my legs have ever looked better. Or lifted more for that case!

[gemgemkid]

EARLY MORNING:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13 ounces Egg Whites fried in Pam
2 ounces Pan Fried Chicken
3 slices Fat Free Turkey Breast
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
8 ounces pan-fried Tilapia

MEAL 5:
6 ounces Whole Wheat Spaghetti
8 ounces Pan Fried Chicken Breast

MEAL 6:
1 slice Whole Wheat Bread
2 slices Fat Free Smoked Turkey Breast

Protein - 315/300g; Carbs - 316/316g; Fat - 43/40g = ~2940 Calories

[gemgemkid]

So these were sent to Rage on time this week just posting them kind of late in the thread. Just one more set of pics left...and only 2 DAYS! The more I think about it the more surreal it seems. Longest program I've ever done and best results!

Week 12 Relaxed Front DB.jpg
Week 12 Relaxed Back DB.jpg
Week 12 Relaxed Side DB.jpg

Week 12 Relaxed Front GB.jpg
Week 12 Relaxed Back GB.jpg
Week 12 Relaxed Side GB.jpg

[RIOSHOWTIME2]

hey buddies,our time is winding down,and i just wanna say this shouldnt be the end of our epic friendship! stay in contact if you have facebook or anything inbox it you guys have really been great supporters and competititors!! thanx so much

[gemgemkid]

So...I now I've been seeing some body composition changes and whatnot. Well today I am sitting here and work, button up shirt, tie, slacks, te business attire and I notice...my shirt got awfully small. If I move certain ways I feel like my shirt is going to rip. You can't see it but the button closest to my chest is starting to pull. oh and my sleeves are tight too! This shirt used to fit and is one of my nicer ones! LOL. This will be my, "See aren't you proud of yourself!" shirt. I thought it was neat and just wanted to share. Peace!

@Rio: This is closing fast! Last day tomorrow! OMGoodness! Def keep in touch! Would like to keep up with everyone and see if they stick with it and how everyone is doing 3 months or 6 months down the road!

[gemgemkid]

POST WORKOUT:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
13.75 ounces Egg Whites fried in Pam
2 ounces Pan Fried Chicken
3 slices Fat Free Turkey Breast
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
8 ounces pan-fried Tilapia

MEAL 5:
8 ounces mircowaved Yams
8 ounces Pan Fried Chicken Breast

Protein - 298/300g; Carbs - 330/316g; Fat - 42/40g = ~2925 Calories

[gemgemkid]

INCLINE BENCH PRESS
WU: 145x12
1. 175lbs; Great full set.
2. 175lbs; FULL last set.

DECLINE BENCH PRESS
1. 225 lbs Made It! Wasn't magnificent hey at least I made it.
2. 215 lbs Failed on 4th Hell.

MACHINE PEC FLYES
1. 75 lbs Beautiful pump.
2. 75 lbs; Great swole!

Power Rack Pec stretch for 30 seconds.

EZ BAR SKULLCRUSHERS
WU:
1. 90 lbs Sligt pump...
2. 90 lbs; Dennis said it was weaker but I felt like it was a better set.

ROPE TRI EXTENSIONS
1. 70 lbs; Great pump! Up it!
2. 75 lbs; Great pump in my tri's...but forgot to record...smh...

*sob* My favorite day is OVER! It was a great way to end it though!

[gemgemkid]

POST WORKOUT:
1 scoop Creatine
1 serving Gatorade

MEAL 1:
12 ounces Egg Whites fried in Pam
1 Whole Egg fried in Pam
4 ounces pan-fried Chicken Breast
2 cups cooked Quick Oats
1 tsp Cinnamon
1 pack Animal Pak Multivitamin
1 pack Animal Flex

VALENTINE'S DAY GIFT SNACK:
1 Ferrero Rocher Hazlenut Chocolate (Hey! A serving size is 3 so I managed to resist a lil...)

MEAL 2:
2 scoops ON Gold Standard Whey Protein - Cookies & Cream
1/2 cup Rolled Quick Oats (blended)
1 very SM Banana
10 ounces water

MEAL 3:
1.5 cups Brown Rice
10 ounces Pan-friend Chicken Breast

MEAL 4:
4 slices Whole Wheat Bread
8 ounces pan-fried Tilapia

MEAL 5:
8 ounces microwaved Yam
8 ounces Pan Fried Chicken Breast

Protein - 299/300g; Carbs - 321/316g; Fat - 49/40g = ~2950 Calories

[gemgemkid]

WIDE GRIP LAT PULLDOWNS
WU:
1. 180 lbs; Great set.
2. 180 lbs; Lats hit and dying.

SEATED ROWS
WU:
1. 165 lbs; Mid back squeezed and biceps kicking in.
2. 165 lbs; Intense set. Good finish!

T-BAR ROW
1. 100 lbs; Great set. 100 lb throwdown next week.
2. 100 lbs; Nice stretch and squeeze in back!

Stretching the back!

BARBELL SHRUGS
WU:
1. 275 lbs Failed on Hell 4 Count 3...
2. 275 lbs; Great movement...nice finish!

Stretching the traps...

REAR DELT RAISES
1. lbs; Last partial barely moved but man what a pump!
2. 25 lbs Good last set, happy that I increased.

Stretching the rear delts...

SEATED CALF RAISES
WU:
1. 140 lbs Great set!.
2. 140 lbs; Great finish!

STANDING CALF RAISE
1. 380 lbs; Nice pump but kick it up a notch!
2. 420 lbs; Nice swole calves! Great finish.

Stretching the calves...Well...it's all over now. We've put in the time and dedication and now it's out of our hands! What a fricken ride man!

[DaEclipse]

You fellas did a sick job getting here no doubt about that I see big potential in the future with you fellas.....Good luck with the judges !!!!

[gemgemkid]

You fellas did a sick job getting here no doubt about that I see big potential in the future with you fellas.....Good luck with the judges !!!!

Thanks for the support man. It's barely Monday and I am wishing it was Friday already! Regardless we are gonna keep at it in the gym.

[TJSHOWTIME]

Goodluck guys