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  1. #571
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by triplewhammy View Post
    One word: cissus.


    Worth a try. I did some looking around and there are people who swear buy it. Since it isn't on the banned supps list and my shoulder hurts, it is worth a try. Worst case it doesn't help and I quit taking it. Any suggestions on a specific product? I see a lot of people take USP Super Cissus
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  2. #572
    Registered Bro triplewhammy's Avatar
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    Originally Posted by chuckles_345 View Post
    Worth a try. I did some looking around and there are people who swear buy it. Since it isn't on the banned supps list and my shoulder hurts, it is worth a try. Worst case it doesn't help and I quit taking it. Any suggestions on a specific product? I see a lot of people take USP Super Cissus
    Primaforce or USPlabs are my go-to. Been taking it for 7 years after experiencing numerous injuries (including a DB falling backwards at the peak of a Seated DB Shoulder press). Joints feel great, the only exercise I avoid is Straight Bar Deadlift and it's out of caution rather than pain.
    Join me on "The Journey"...Video Series and Offseason Log!
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  3. #573
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by triplewhammy View Post
    Primaforce or USPlabs are my go-to. Been taking it for 7 years after experiencing numerous injuries (including a DB falling backwards at the peak of a Seated DB Shoulder press). Joints feel great, the only exercise I avoid is Straight Bar Deadlift and it's out of caution rather than pain.
    Thanks for the info! I ordered some Core Flex last night after having the product suggested to me by a couple of people. It has glucosamine, chondroitin, MSM, and cissus in it and considering I'm taking 0 joint supplements I figured trying it for a month really can't hurt at this point.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  4. #574
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-11 Monday:

    Diet: 200gP, 496gC, 82gF
    6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6.5oz blackberries, multi, 2 fish oils
    10:30am 1 bag garlic herb tuna, 4 pieces low cal bread, 7 rice cakes
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    4:30-6:30pm Xtend, creatine
    7:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, apple
    10:00pm 3c cherios, 2c skim milk, 3oz mixed nuts, choc chip cookie, fiber one brownie, 1oz fat free cheese

    Water: 1.25 gallons
    Sleep: 8hrs



    Workout: Squat (305 for 5 sets of 8 MATCHED ALL TIME PR!!), Deadlift, RDL, BW Pull Ups, Barbell Row, Calves






    Turned in my first draft of my proposal for my upcoming preliminary exam to my advisor and headed to the gym to celebrate with some squats. 305 for 5 sets of 8 felt REALLY good and this is much easier than it went up at the end of my last training block prior to my shoulder issues. I'm pretty sure I'll be surpassing my pre-shoulder issue squat strength soon and start setting some pr's once again. Hit some singles with 385 on deads which felt pretty good and then finished up with some other back/ham/calf auxillary work.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  5. #575
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-12 Tuesday:

    Diet: 203gP, 475gC, 82.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6.5oz blackberries, multi, 2 fish oils
    11:00am 1 bag hickory smoked tuna, 4 pieces low cal bread, 7 rice cakes
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    4:30-6:00pm Xtend, creatine
    7:00pm 6oz beef, 2 pieces low-fat cheese, 2 wheat buns, salad, waldon farms, apple
    10:00pm 2c skim milk, 3c cherios, 1.5oz almond butter, 2 pices low cal bread, choc. chip cookie

    Water: 1.25 gallons
    Sleep: 8 1/2hrs




    Workout: DB Bench (85 for 4 sets of 12), Weighted Dips (70x 12, 11, 10), lots of side and rear laterals, barbell curls, skull crushers





    Shoulder still not 100%, not really even close when it comes to pressing, but there are a limited number of upper body lifts I can train hard without pain and I'll continue to do those until things turn around. Squatting again Wednesday.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  6. #576
    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    Keep working on getting that shoulder better and hitting those pr's! Doing so well with your numbers and your reverse diet!

    I have added a 4th week into my three week phase of training, so now every 4th week I get to squat 3X, bench 2X, and deadlift 2X as well, it's rough week, but seems to be getting better each time I run through it as I have now been through it twice and hit a 400 for 2 last night.
    Craig Yarnall, CSCS, CPT, WNBF Pro
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  7. #577
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by Cytrainer913 View Post
    Keep working on getting that shoulder better and hitting those pr's! Doing so well with your numbers and your reverse diet!

    I have added a 4th week into my three week phase of training, so now every 4th week I get to squat 3X, bench 2X, and deadlift 2X as well, it's rough week, but seems to be getting better each time I run through it as I have now been through it twice and hit a 400 for 2 last night.

    Thanks! It is amazing how well high frequency training works when properly periodized. As for my shoulder it has been roughly a month since I started PT. I heat and do stretches 2x daily, ice everynight, and do threaband exercises 3-4x weekly. It has gone form not being able to hold the squat bar, do vertical pulling, or even do pushups without pain to where I'm at now where I can do basically everything except barbell pressing, incline/overhead pressing of any kind, and front raises without pain. Unfortnuately, I haven't seen much improvement in the past couple weeks though....
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  8. #578
    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    The improvements are stalled top n bottom?

    Oh yeah n my knees love the usp cissus! It does help but man they are achy today.
    Craig Yarnall, CSCS, CPT, WNBF Pro
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    "Lifetime Natural Bodybuilder"
    "Train Hard and Stay Natural"
    "Team Klemczewski"
    "See Dick Train. See Dick train chest and arms everyday. Don't be a chicken-legged Dick! Squat!"
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  9. #579
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by Cytrainer913 View Post
    The improvements are stalled top n bottom?

    Oh yeah n my knees love the usp cissus! It does help but man they are achy today.

    I can basically do any lower body lift and any pulling movement; however, I'm still limited to the same pain-free pressing movements I was able to do about 2 weeks ago. I really feel my shoulder has not really recovered any further the past couple of weeks. It is like it half ways got better, and then stopped progressing.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  10. #580
    CSCS, CPT, WNBF Pro Cytrainer913's Avatar
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    what about squatting with the safety bar?
    Craig Yarnall, CSCS, CPT, WNBF Pro
    "Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
    "Lifetime Natural Bodybuilder"
    "Train Hard and Stay Natural"
    "Team Klemczewski"
    "See Dick Train. See Dick train chest and arms everyday. Don't be a chicken-legged Dick! Squat!"
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  11. #581
    Registered Bro triplewhammy's Avatar
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    Originally Posted by chuckles_345 View Post
    Thanks for the info! I ordered some Core Flex last night after having the product suggested to me by a couple of people. It has glucosamine, chondroitin, MSM, and cissus in it and considering I'm taking 0 joint supplements I figured trying it for a month really can't hurt at this point.
    Oh yeah, CORE Flex is solid too. A little pricier than buying each thing individually but good company to support.
    Join me on "The Journey"...Video Series and Offseason Log!
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  12. #582
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Originally Posted by Cytrainer913 View Post
    what about squatting with the safety bar?
    My gym closed with 1 day notice so I no longer have access to the safety bar, but it doesn't matter because I can hold the squat bar and I can do basically every lower body lift right now, same with pulling movements. I'm really only limited on pressing at this point.



    Originally Posted by triplewhammy View Post
    Oh yeah, CORE Flex is solid too. A little pricier than buying each thing individually but good company to support.
    I ordered it from topsupplementsonline.com Gotta support fellow natural bodybuilders. It should be here Friday according to the online tracker.
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  13. #583
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-13 Wednesday:

    Diet: 200.5gP, 505gc, 82.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:30pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
    6:00-7:30pm Xtend, creatine
    8:00pm 4oz tilapia, 300g little red pot, salad, waldon farms, apple
    10:30pm 2.5oz almond butter, 2 wheat buns, Pure Protein Bar, 1c cherios, 2 servings low-fat chocolate brownie ice cream

    Water: 1.25 gallons
    Sleep: 8hrs


    Workout: Squat (325 for 5 sets of 6 for an all time PR!), Front Squat (225x6, 235 for 2 sets of 6), DB Row (110 for 5 sets of 8), Face Pulls, Calves






    Great night in the gym! Shoulder still is what it is, but at least it doesn't interfere with squatting/pulling. Squats and front squats both felt great! Thursday will be some chest/shoulder/arm work with the lifts I can do.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  14. #584
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-14 Thursday:

    Diet: 196.5gP, 476gC, 82gF
    4:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
    10:30am 1 scoop whey, 1 1/2c oatmeal
    1:00-2:00pm Xtend, creatine
    3:00pm 3oz beef, 1 piece low-fat pepperjack cheese, wheat bun, 300g little red potatoes
    6:30pm 3 egg whites, 1 whole egg, 1oz fat free cheese, 150g little red potatoes, 2 cuties, 2 servings popcorn
    10:00pm 1 serving greek yogurt, 2 servings oat squares cereal, 2.5oz mixed nuts

    Water: 1 gallon
    Sleep: 6hrs


    Workout: DB Bench (90 for 3 sets of 10), Hammer Strength Incline Bench, Seated Side Raise, Weighted Dips, Barbell Curls





    Really nothing too special about this workout. Shoulder was so-so, but I did manage to get 90s for 3 sets of 10 on db bench with very little pain. The only time I really had any discomfort was when I was warming up and getting the dbs into position, but once I got everything lose it felt ok, a little tight, but no real pain. The hammer strength incline press felt really good surpisingly and the rest of the workout went ok as well. As with most upper body workouts as of late, I'm doing what I can do. As far as moving forward, I have 1.5wks left on my current squat/deadlift progression and I'm still basically going by feel for the most part for upper body.

    I'm going to try something the next 1.5wks and if I like it, I'm going to keep it rolling after my taper/deload which starts after next week. The thing that I'm not enjoying right now is that I'm training legs and pulling together and those are movements I can do well and then giving pushing primarily its own day but that is something I'm limited on so I'm going to almost try to combine PHAT with DUP.....kind of. Here is what I'm going to try (Squat/deadlift days and progression not changing):

    Mon: Squat/Deadlift/Lower
    Tues: Back/Chest Hypertrophy
    Wed: Squat/Lower
    Thurs: Shoulders/Arms Hypertrophy
    Fri: Squat/Deadlift/Lower
    Sat: Upper Heavy-ish
    Sun: Off



    The upper will be for the most part by feel on pushing movements, but at least I can do pulling movements well. I'm going to see how this goes over the next 1.5wks of the remainder of this progression and then decide where to go after my deload/taper week.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  15. #585
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
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    2-15 Friday: Lower

    Diet: 199.5gP, 499gC, 80gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    4:30-6:30pm Xtend, creatine
    7:00pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, 2 cuties
    10:00pm 1 serving trail mix, 3c cherios, 2c skim mil, 1.5 sevings natty pb, wheat bun, choc. chip cookie, 1oz fat free cheese

    Water: 1.25 gallons
    Sleep: 8 1/2hrs



    Workout: Lower

    Squat:
    1. 345x4
    2. 345x4
    3. 345x4
    4. 345x4
    5. 345x4 (5x4 at 345 is an all time pr)
    6. 345x6 (only 1 rep shy of all time pr and I didn't hit multiple sets of 4 before setting my all time pr)

    Deadlift:
    1. 425x3
    2. 425x3
    3. 425x6 (only 1 rep shy of my all time pr and I didn't squat or do triples with this weight before setting my all time pr)

    Good Mornings:
    1. 225x4
    3. 235x4
    4. 245x4

    Leg Extension:
    1. 250x8
    2. 250x8

    Lying Ham Curl:
    1. 100x8
    2. 100x8

    Slanted Calves:
    1. 150x8
    2. 150x8
    3. 150x8
    4. 150x8

    Thighsolator Calf Raise:
    1. 270x10
    2. 300x10
    3. 315x10
    4. 330x10





    Really solid night in the gym. Squats felt really good and hitting 345 for 5 sets of 4 rather easily was an all time pr and then top it off I hit a set of 6 on my 6th set which is only 1 rep shy of an all time best. I followed that up with deadlifts where I hit 425 for 2 sets of 3 that went up rather easy and then a set of 6 which is only 1 rep shy of my all time best; however, when I set my all time best I pulled 425x7 on my first working set of the entire workout, not after squats and 2 working sets of deads. Rest of the workout went fine as well. I'm really going to try to start hitting higher calf volume like this more often as those things need to grow.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  16. #586
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    Saturday Morning Weight: 172.2lbs


    I've weighed between 172.0 and 172.2lbs each Saturday morning for the past 3 weeks. Prior to this I was stuck around 170-171 for 6-7 weeks, started creatine again which got me up to 172 where I've stayed so it looks like a slight food bump is in order. Here is what I'll be eating:

    Lower Days: 200gP, 510gC, 79gF
    Upper Days: 200gP, 485gC, 79gF
    Off Days: 200gP, 460gC, 79gF


    As always in the offseason for me, cardio will stay at 0.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  17. #587
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    2-16 Saturday: Upper

    Diet: 204gP, 481gC, 81.5gF
    7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    9:00-11:00am Xtend, creatine
    12:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties
    3:30pm 1oz fat free cheese, 2 pieces low cal bread, 1c skim milk, 1 serving oatmeal squares cereal, 1 serving spinach artichoke dip, 4oz carrots
    6:30pm spinach and monzorella chicken sausage, 1oz onion, 4oz wheat noodles, 1/2Tbsp olive oil, salad, waldon farms
    11:00pm 2 servings natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, resses pb cup, 1 serving greek yogurt, 1.5oz baked lays

    Water: 1 gallon
    Sleep: 8hrs




    Workout: Upper

    DB Bench:
    1. 100x8
    2. 100x8
    3. 100x8

    Weighted Chins:
    1. 70x5
    2. 70x5
    3. 70x5
    4. 70x5

    Hammer Strength Incline Press:
    1. 100 per side x7
    2. 90 per side x10

    T Bar Row:
    1. 7 25lb plates x8
    2. 7 25lb plates x8
    3. 7 25lb plates x8
    4. 7 25lb plates x8

    Seated Side Raise:
    1. 37.5x10
    2. 37.5x10
    3. 37.5x10
    4. 37.5x10
    5. 37.5x10

    DB Row:
    1. 110x8
    2. 110x8
    3. 110x8
    4. 110x8

    Lat Pulldown:
    1. 180x10
    2. 180x10
    3. 180x10

    Skull Crushers:
    1. 115x8
    2. 115x8
    3. 115x8

    Barbell Curl:
    1. 110x7
    3. 110x6
    3. 110x6

    Cable Pressdowns:
    1. 200x7
    2. 180x10

    Cable Curls:
    1. 140x10
    2. 140x10





    I'm really liking the changes I've made to the workout thus far. My shoulder acutally felt good during this and I stuck to lifts that did hurt and was able to push myself on them. This was my heavier upper day and on Tues and Thurs I will do hypertrophy rep range days for upper body. Had a nice pump and it has been a while since I've enjoyed an upper body workout due to my shoulder injury, but I actually enjoyed being in the gym during this workout.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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  18. #588
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
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    2-17 Sunday: Off Day

    Diet: 201.5gP, 463gC, 83gF
    7:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuites, multi, 2 fish oils
    12:00pm spinach and monzerella chicken sausage, 1oz fat free cheese, 2c wheat noodles, salad, waldon farms
    3:30pm 1 serving high protein cheesecake, 3c cherios, 2c skim milk, 4oz carrots
    7:00pm 3c layne norton chili, salad, waldon farms
    10:00pm reeses pb cup, 2 servings low-fat chocolate brownie ice cream, 2oz mixed nuts, 1oz fat free cheese, fiber one brownie

    Water: 1 gallon
    Sleep: 9hrs






    Relaxing and much needed day off. Went to the gym in the morning with my wife and spent a good amount of time going back and forth between the steam room and a cold shower. The data on this helping recovery is inconclusive in my opinion; however, I can tell you it is relaxing as hell. Also gave my wife a DXA as she is currently 11-15 wks out of her first figure contest and has been dieting for 12 weeks. In the past ~1 year since starting to track food and train heavier with periodized training protocols her lean mass is exactly the same, but her fat mass is down 18-19lbs. Keep in mind we increased her food and decreased her cardio slowly from last spring until November and she gained muscle and lost fat. During prep, she has lost the muscle she gained prior to prep; however, she way more fat resulting in her having the same lean mass by 18-19lbs less fat than this time last year. I think this is a perfect example of why women need to quit doing tons of cardio, starving themselves, and lifting pink dumbells because she has done this with minimal cardio, lots of food, and heavy weights. Looking forward to seeing how lean we can get her in the next 11-15wks. As for my training this week, it will be the last week of this training block and I hope to hit some big numbers of squats/deads and also have some brotastic high volume fun with upper body.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  19. #589
    Chef Bob The Solution's Avatar
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    Good to see a lot of upperbody work with minor shoulder issues. Should be well to go come the ARNOLD!
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  20. #590
    NGA Pro Bodybuilder chuckles_345's Avatar
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    Originally Posted by The Solution View Post
    Good to see a lot of upperbody work with minor shoulder issues. Should be well to go come the ARNOLD!
    It was nice to push myself on upper body; however, I just need to keep workout around things that hurt and hopefully I will be able to slowly add some of those movements back in.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  21. #591
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-18 Monday: Lower

    Diet: 204.5gP, 512gC, 85gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 bag garlic herb tuna, 4 pieces low cal bread, 2 cuties, 1 serving fiber one cereal
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    5:00-6:30pm Xtend, creatine
    7:00pm 1 serving Layne Norton Chili, 2c wheat noodles, 1oz fat free cheese, salad, waldon farms
    10:00pm 3c cherios, 2c skim milk, 3oz mixed nuts, 1 serving greek yogurt, 1 graham cracker, chocolate chip cookie

    Water: 1.25 gallons
    Sleep: 8 1/2hrs




    Workout: Lower

    Squat:
    1. 315x7
    2. 315x7
    3. 315x7
    4. 315x7
    5. 315x7 (matched all time volume pr)

    Deadlift:
    1. 385x1
    2. 385x1
    3. 385x1

    RDL:
    1. 295x10
    2. 295x10

    Hammer Strength Plate Loaded Extension:
    1. 45 per side x12
    2. 55 per side x12
    3. 60 per side x12
    4. 65 per side x12

    Leg Press Calf Raise:
    1. 4 plates x20
    2. 4 plates x20
    3. 4 plates x20
    4. 4 plates x20

    Standing Calf Raise:
    1. 120x15
    2. 120x15
    3. 120x15
    4. 120x15





    Great night in the gym! Squats went up really easy actually and I matched my all time best which I hit just prior to my shoulder issues. The rest of the workout went well also. There were a lot of guys (10-12) training legs heavy all in the same corner of the gym and it was really motivating. Guys were actually having to walk across the gym over by the upper body equipment to grab plates becuase there were so many guys lifting heavy legs. Even though this is the last week of my progression, I'm still feeling good and recovered for the most part. Tuesday will be back/chest hypertrophy.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  22. #592
    NGA Pro Bodybuilder chuckles_345's Avatar
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    2-19 Tuesday: Back/Chest

    Diet: 202.5gP, 481gC, 80.5gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuites, multi, 2 fish oils
    11:30am Pure protein bar, 2c cherios, 2 cuties
    4:00pm 1 scoop whey, 1 1/2c oatmeal
    5:30-7:00pm Xtend, Creatine
    7:30pm 3 98% fat free hot dogs, 1/2 serving Layne Norton Chili, 1oz fat free cheese, 3 low cal buns, salad, waldon farms dressing
    10:00pm High protein cheesecakes, 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low lac bread, 3 graham crackers, fiber one brownie

    Water: 1.25 gallons
    Sleep: 8 1/2hrs




    Workout: Back/Chest

    Weighted Pull Ups:
    1. 25x10
    2. 25x10
    3. 25x10
    4. 25x10

    DB Bench:
    1. 85x12
    2. 85x12
    3. 85x12
    4. 85x12

    Pendlay Row:
    1. 165x10
    2. 165x10
    3. 165x10
    4. 165x10

    Hammer Strength Incline:
    1. 80 per side x12
    2. 80 per side x10
    3. 70 per side x12

    Chest Supported DB Row:
    1. 75x12
    2. 75x12
    3. 75x10
    4. 75x10

    Cable Crossover:
    1. 125x15
    2. 155x15
    3. 155x15

    Natilus Plate Loaded Neutral Grip Pulldown:
    1. 90 per side x12
    2. 90 per side x12
    3. 90 per side x12

    Lying Rope Pulldown:
    1. stack x15
    2. stack x15
    3. stack x15





    Decent workout. Had ultrasound on my shoulder earlier in the day which always seems to loosen it up. I tried to keep everything subfailure and high volume and pretty much just went by feel. I'd really like to get some sort of progression on something with my upper body set up; however, my shoulder still isn't at the point where I'm sure I can progress and do the same lifts without pain every workout. With that being said, I felt like this was a very good workout and I'm really liking this hybrid between Dr. Zourdos' DUP and Layne's PHAT where I'm taking my favortie parts of both combined with what my shoulder allows. 4 more workouts left before I taper. I will be doing Squats/Front Squats on Wednesday.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  23. #593
    NGA Pro Bodybuilder chuckles_345's Avatar
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    My purchase that arrived last night:

    Peter Fitschen M.S., PhD Candidate in Nutritional Science
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  24. #594
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    I've heard good things about denovo. They have some pretty unique flavors as well!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  25. #595
    NGA Pro Bodybuilder chuckles_345's Avatar
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    BodyPoints: 14472
    Rep Power: 769
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    Originally Posted by Bnizzle163 View Post
    I've heard good things about denovo. They have some pretty unique flavors as well!
    I've honestly enjoyed every flavor of protein I've had from them and there are so many unique and new flavors all the time that I always get to try something new. It is a nice change of pace from my go-to Scivation Chocolate Whey and I typically alternate between De Novo and Sciavation for variety. The DeNovo deadlift socks rock also.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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    http://forum.bodybuilding.com/showthread.php?t=146355283
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  26. #596
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
    Posts: 5,338
    BodyPoints: 14472
    Rep Power: 769
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    2-20 Wednesday: Lower

    Diet: 203gP, 506.5gC, 83gF
    6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:30am 1 scoop whey, 1 1/2c oatmeal
    4:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat fre echeese, 2 cuties
    6:00-8:00pm Xtend, creatine
    8:30pm 3 98% fat free hot dogs, 1/2 serving Layne Norton chili, 1oz fat free cheese, 3 low cal bunds, salad, waldon farms dressing, 2oz carrots, 1 serving low-fat spinach artichoke dip
    10:30pm 1.75 servings low-fat chocolate browine ice cream, 1.5 servings oatmeal squares cereal, 2c skim milk, 2.5oz mixed nuts

    Water: 1.25 gallons
    Sleep: 8hrs




    Workout: Lower

    Squat:
    1. 335x5
    2. 335x5
    3. 335x5
    4. 335x5
    5. 335x5 (Tied all time PR for 5x5)

    Front squat:
    1. 245x5
    2. 245x5
    3. 245x5 (Tied all time PR for 3 sets of 5)

    Hammer Strength Plate Loaded Hamstring Curl:
    1. 75 per side x10
    2. 75 per side x10
    3. 75 per side x8
    4. 50 per side x12

    Seated Calf Raise:
    1. 3 plates +35 x10
    2. 3 plates +35 x10
    3. 3 plates +35 x10
    4. 3 plates +35 x10

    Slanted Calves:
    1. 120x12
    2. 120x12
    3. 120x12
    4. 120x12





    Great night in the gym! Although my upper body workouts are still hit or miss because of my shoulder, my lower body workouts have been awesome as of late. Matched volume prs on squats and front squats and honestly all sets of both lifts went up with at least a rep in the tank. I'm really feeling comfortable squatting/deadlifting/front squatting etc. again and my numbers are starting to reflect that. Thursday will be some shoulder and arm hypertrophy work, Friday will be heavy squats and deads, and Saturday will be heavyish upper body. After that it is time for some recovery because I have will have reached the end of my 4 week squat/deadlift progression.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

    Journey to my 2014 Natural Pro Debut:
    http://forum.bodybuilding.com/showthread.php?t=146355283
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  27. #597
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
    Posts: 5,338
    BodyPoints: 14472
    Rep Power: 769
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    2-21 Thursday: Shoulders/Arms

    Diet: 200gP, 485.5gC, 79.5gF
    6:30am 3oz chicken, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:00pm 1 scoop whey, 1 1/2c oatmeal
    4:30-5:30pm Xtend, creatine
    6:30pm 1 serving Layne Norton chili, 2c wheat noodles, 1oz fat free cheese, salad, waldon farms, apple
    10:00pm 2.5oz almond butter, 4 pieces low cal bread, 1/2 serving spinach artichoke dip, 2 servings baked lays, 1/2 serving De Novo White Cake Protein

    Water: 1.25 gallons
    Sleep: 8 1/2hrs




    Workout: Shoulders/Arms

    Seated DB Curl:
    1. 42.5x10
    2. 42.5x10
    3. 42.5x10

    Skull Crushers:
    1. 115x10
    2. 115x10
    3. 115x10

    Side Raise:
    1. 30x10
    2. 30x10
    3. 30x10

    Barbell Curl:
    1. 90x12
    2. 90x12
    3. 90x10

    Cable Pressdown:
    1. 160x12
    2. 160x12
    3. 160x12

    Rear Raise:
    1. 25x12
    2. 25x12
    3. 25x12

    Cable Curl:
    1. 100x15
    2. 100x15
    3. 100x15

    Rope Pressdown:
    1. 100x15
    2. 100x15
    3. 100x15

    1 Arm Cable Side Raise:
    1. 30x15
    2. 30x15
    3. 30x15






    Went in and hit up some brotastic shoulder/arm volume sticking to lifts that don't hurt my shoulder. The gym was dead due to the snow (I'm from MN so 2-3" of snow doesn't scare me off like everyone else here). Had a solid workout and got a good pump. Also went to the store and bought food for the week. It was extremely dead as well which made shopping much more enjoyable. Friday will be the last day of this squat/deadlift cycle and I will be doing heavy squats/deads. Saturday will be heavish upper and then I will have a week to recover before I start a hybrid DUP workout I've been working on.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

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    http://forum.bodybuilding.com/showthread.php?t=146355283
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  28. #598
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
    Posts: 5,338
    BodyPoints: 14472
    Rep Power: 769
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    2-22 Friday: Lower

    Diet: 199gP, 504gC, 80.5gF
    6:30am 3oz chicken, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, 2 cuties, multi, 2 fish oils
    11:00am 1 scoop whey, 1 1/2c oatmeal
    3:30pm 1 scoop whey, 1 1/2c oatmeal
    5:30-7:30pm Xtend, creatine
    8:00pm 3oz chicken, 200g little red potatoes, 1c brocolli, 1oz fat free cheese, apple, 1 serving oat bran cereal
    10:00pm 3oz mixed nuts, 2c skim milk, 2 servings oat bran cereal

    Water: 1.25 gallons
    Sleep; 8 1/2hrs




    Workout: Lower

    Squat:
    1. 355x3
    2. 355x3
    3. 355x3
    4. 355x3
    5. 355x3
    6. 355x5

    Deadlift:
    1. 435x2
    2. 435x2
    3. 435x6 (ALL TIME PR!!)

    Good Mornings:
    1. 225x4
    2. 245x4
    3. 245x4

    Leg Extension:
    1. stack x8
    2. stack x8

    Ham Curl:
    1. 100x8
    2. 100x8

    Slanted Calves:
    1. 150x8
    2. 150x8
    3. 150x8
    4. 150x8

    Seated Calves:
    1. 3 plates +25 x10
    2. 3 plates +25 x10
    3. 3 plates +25 x10
    4. 3 plates +25 x10





    Great night in the gym! Got in the gym a little later than I was initially shooting for and didn't feel that great squatting, but I got it done. Not a pr, but a solid squat day. Deadlift felt GREAT! Weight was really coming up easy and I hit an all time pr of 435x6 on my last set. Rest of the workout went well also.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

    Journey to my 2014 Natural Pro Debut:
    http://forum.bodybuilding.com/showthread.php?t=146355283
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  29. #599
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
    Posts: 5,338
    BodyPoints: 14472
    Rep Power: 769
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    Saturday Morning Weight: 173.2lbs




    2-23 Saturday: Upper

    Diet: 200.5gP, 482gc, 79.5gF
    7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
    9:30-11:00am Xtend, creatine
    12:00pm 3 egg whites, 1 whole egg, 300g little red potatoes, 1c brocolli, 1oz fat free cheese, apple
    4:00pm 1oz almond butter, wheat bun, 1 serving fat free greek yogurt, 3 servings baked lays
    7:00pm 3oz chicken, 2c wheat noodles, 1c brocolli, 1oz fat free cheese, 1/2 serving oat squares cereal
    10:00pm 1 scoop whey, 2oz mixed nuts, 3 servings popcorn

    Water: 1.25 gallons
    Sleep: 9 1/2hrs




    Workout: Upper

    DB Bench:
    1. 105x8
    2. 105x7
    3. 105x6

    Weighted Chins:
    1. 75x5
    2. 75x5
    3. 75x5
    4. 75x5

    T Bar Rows:
    1. 7 25lb plates x8
    2. 7 25lb plates x8
    3. 7 25lb plates +10 x8
    4. 8 25lb plates x8

    DB Rows:
    1. 115x8
    2. 115x8
    3. 115x6
    4. 115x6

    Seated Side Raise:
    1. 40x10
    2. 40x10
    3. 40x10
    4. 40x10

    Barbell Curl:
    1. 110x8
    2. 110x7
    3. 110x6

    Skull Crushers:
    1. 115x8
    2. 115x8
    3. 115x8






    Solid upper body day in the gym! Hit some heavy db presses with minimal pain. Hopefully I will be able to get some other pressing movements back without pain at some point. I would really like to incline, overhead, and/or bb bench someday again without pain. The next week will be a deload as I have reached the end of my current squat/deadlift progression.
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

    Journey to my 2014 Natural Pro Debut:
    http://forum.bodybuilding.com/showthread.php?t=146355283
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  30. #600
    NGA Pro Bodybuilder chuckles_345's Avatar
    Join Date: Dec 2002
    Location: Champaign, Illinois, United States
    Age: 28
    Stats: 5'9", 174 lbs
    Posts: 5,338
    BodyPoints: 14472
    Rep Power: 769
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    2-24 Sunday: Off Day

    Diet: 197.5gP, 459gC, 79.5gF
    7:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes, multi, 2 fish oils
    12:00pm 1oz almond butter, wheat bun, apple, salad, waldon farms dressing, greek yogurt
    4:00pm 2 servings zuchinni + spinach lasagna (SEE BELOW), salad, waldon farms dressing, 2 pieces low cal bread, 2 servings low-fat ice cream
    7:00pm 1 serving natty pb, 2 pieces low cal bread, 2c skim milk, 3 servings pb cup cereal
    10:00pm 1 scoop whey, 2c skim milk, pure protein bar, 100g grapes, fiber one bar, 1 serving fiber one cereal

    Water: 1 gallon
    Sleep: 9 1/2hrs





    Zuchinni + Spinach Lagasna:
    Macros for 1/6: 12gP, 13gC, 3gF
    [img]*****://sphotos-b.xx.fbcdn.net/hphotos-ash3/577162_10100196913386525_1639902685_n.jpg[/img]
    Peter Fitschen M.S., PhD Candidate in Nutritional Science
    NGA Natural Pro Bodybuilder

    Journey to my 2014 Natural Pro Debut:
    http://forum.bodybuilding.com/showthread.php?t=146355283
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