Holding myself accountable...Shredding log to the stage

[xStevenx]

Well down 1.6lbs this week. Even with higher calories...and a lot of extra cals due to low blood sugars. Water? Fat? Who knows, if it was water from the crappy food a few weeks back, it is all out now, so if I lose weight this week, I know I am on point with the calories.

Here are some pics...




Somewhere under all that fat I have a good physique...I can see it taking shape.

JUST GOTTA KEEP SCULPTING!

[xStevenx]

Prepared much?



-5 Turkey Burgers (1.25lbs)
-Slices Grass Fed Cheese
-10 Slices Exekiel Bread
-5 Grass Fed Burgers (1.25lbs)
-10 Apples
-45oz Chicken
-5 Cups Eggwhites
-12 Eggs
-5 Cups Mixed Berries
-Walnuts, Almonds, Coconut, Pistachios

Not pictures is my weeks worth of supplements.

Time to drive! About 500 miles are so

But when I get out of the damn truck...going to MURDER MY LEGS

[The Solution]

It is snowing so bad along the lakes, drive safe man, i woke up to 8 inches of snow and you will be going right through it on I-90...

[TakedaShingen]

It is snowing so bad along the lakes, drive safe man, i woke up to 8 inches of snow and you will be going right through it on I-90...

My lady is from down just past you...Hermitage, PA.

Last night, she met her folks for lunch in Erie and started driving back around 7. It was snowing so bad that she and pretty much every car on the 90 got off exit or pulled over. And she is no softy. Guess it got rough down that way. Up here along the lake, we have nothing. Barely a flake in the air.

Regardless, drive safe bro.

[The Solution]

Ever in Erie hit me up
Chef bob will treat you to a meal and workout !

[xStevenx]

It is snowing so bad along the lakes, drive safe man, i woke up to 8 inches of snow and you will be going right through it on I-90...

I flew off the express way going 60. Real slick spot. There was 3 other cars! Spun around 2.5 times and landed in a big puff of snow. No damage.

But like a boss. Put the truck in 4 wheel low and was out in 10 seconds and dad on my way 90 mins till destination.

[xStevenx]

Well LONG ass day today. A lot of driving. But no excuses as I said. TODAY WAS LEG DAY!

Ever since I broke my ankle squatting just is not the same. Legs are still growing but cannot move the weights I used to

Lying Leg Curls
130 x 15
140 x 12
170 x 8
140 x 10/130 x 10/120 x 10/130 x 25 Partials...OUUUUUCHHHH

DB SLDL
85 x 10
110 x 10

Squats
225 x 10
275 x 10
275 x 10
Maybe it was the low carbs over the weekend but that was pathetic!

ONE MINUTE QUAD STRETCH

Linear Hack Press
Was supposed to be Front Smith Squats but the smith at this gym here was out of order
This machine was odd, it was like a hack, but sitting, didn't like it
90 x 10
110 x 10
110 x 10 REST PAUSE 5 SECONDS then 15 reps
***Now that last set, you drop to the bottom and pause, then explode up, maintaining constant tension. Then 15 reps regular with constant tension. Was not a lot of weight but holy pump!

ONE MINUTE QUAD STRETCH

Standing Calve Raises w/ 1 second pause at top...SQUEEZE HARD!!! *SUPERSET WITH DORSIFLEXION
120 x 10 + 50 Dorsiflexions
130 x 10 + 50 Dorsiflexions
140 x 10 + 30 Dorsiflexsions
150 x 10 + 20 Partials out of bottom + 35 Dorsiflexions

150 was the whole stack

Very little rest for calves, pump was excruciating!

Cardio tomorrow morning, then from 8 to 5, the training class I am in Michigan for, then gym for chest. I talked to the company and they are going out to dinner...i said I hate to be disrespectful, but I am not coming...I told him why he said OK

But wednesday night is an off day, so I will go that night...bringing my own food lol

[xStevenx]

Well LONG day of training...sitting in a class from 8 until 5!

Started the morning off with 30 mins on the treadmill.

Today was chest/delts/calves/abs

Incline Hammer Strength: Was supposed to be incline smith, but smith is out of order
140 x 10
160 x 10
180 x 10

Decline DB Press:
I wish I had something to set the DB's onto get these in place. It is a bitch holding the DB's and locking my legs in
65 x 8
70 x 8
75 x 8
80 x 12
Was supposed to fail at 8 on the last set, but this gym, the DB's 85's to 140's are in a separate room. So I just pushed to failure with the 80's

Lying Hammer Strength Flat Press:
Never used this machine before...
185 x 10...failed...pump was too much
155 x 10
155 x 10...squeezing each rep at top for a second or two.
In between each set I stretch the chest for a constant 20 seconds

Rear Delt Machine:
I hated this machine...kept you in a very limited ROM, Could not fully stretch
90 x 15
105 x 12
105 x 15
120 x 10 + 4 Partials

DB Laterals:
40 x 8 + 4 Partials
35 x 10
30 x 12
20 x 20 + 20 Partials

PUMP PUMP PUMP PUMP PUMP

Seated Calves:
Same as yesterday...10 reps superset with dorsiflexion
90 x 10 + 50 Dorsiflexion
125 x 10 + 50 Dorsiflexion
160 x 10 + 30 Dorsiflexion
195 x 10 + 38 Dorsiflexion

The dorsiflexion cause the veins to really pop on the tibialis...the veins wrap around the caves front to back

Hanging Leg Raises: 3 x 20 to 25
Free Motion Crunch Machine:3 x 15 to 20 with 70lbs
Oblique Crunch: 3 x 25 per side

Just about emptied my stash of samples I brought along at the gym today. I love talking supplements, training, and diet with people at the gym. Blows my mind some of the stuff I hear from people lol

Off day tomorrow. Going to be outside in this like below zero weather tomorrow Then going to sleep good, because.....

THURSDAY IS BACK DAY!!!!






I really loved Phil's physique. Still a big dude. That last pic is probably one of my alltime favorite pictures. And that Most muscular...wth FREAKY!

[xStevenx]

Everyone here at the training enjoyed muffins and donuts at breakfast and now subs/wraps/pitas (yesterday was pasta) and cookies for lunch...

I am sitting here eating pistachios and cold chicken covered in ghost chili sauce lol.

I would honestly rather be eating this.

discipline discipline discipline!

[xStevenx]

Well started this morning off with some Cardio. Walked on the treadmill for 30 mins @ 6.5% Incline and 3.6MPH

I just want to CRUSHHHH back....but I have to be in class until 5:00....when the clock strikes 5:00 I am uncaging the beast and destroying my back.

Last night I went in the hot tub at the hotel....idk if it is just because it is like 2 degrees out but damn...hottest hot tub ever. I one step at a time until I could man up and get in lol. Felt good though.

[xStevenx]

Well LONG day yesterday. After driving 8 Hours....getting to the gym at 9PM...had to crush it! Was tired as balls but still had a good workout.

Yates Row:
185 x 8
205 x 8 Kind of sloppy
225 x 8 First 6 were nice and clean reps

Meadows Row:
Another great exercise by John Meadows...important to use 25's to allow for a better stretch

75 x 10
100 x 10
125 x 10

Pullups: BW = 173...IDK where the extra weight came from
BW x 9
BW x 9 w/ V Handle
BW x 8 w/ V Handle

DB Pullovers - Meadows Style:

55 x 8...way too heavy! Underestimated this exercise, was supposed to hit 10
45 x 10

BB Shrug:
405 x 8
365 x 10
315 x 15

Hyperextensions:
BW + 25lbs x 12
Really holding at the top and squeezing hard!

Calve Extension superset w/ Dorsiflexion:
115 x 10 + 50 Dorsi
160 x 10 + 35 Dorsi
185 x 10 + 35 Dorsi
230 x 10 + 20 Partials + 30 Dorsi

You guys gotta try doing calves like that. Supersetting with the dorsiflexion gives a NASTY Pump and BURN!

Arms a bit later today.

[The Solution]

You drove straight home from Michigan? Damn! How were the roads? probably no where near as bad as when you left.
Lifting at 9 p.m., i had to do that before, never a fun thing and cant sleep when ya get home.

Glad to hear your still killing it and on point!

[xStevenx]

You drove straight home from Michigan? Damn! How were the roads? probably no where near as bad as when you left.
Lifting at 9 p.m., i had to do that before, never a fun thing and cant sleep when ya get home.

Glad to hear your still killing it and on point!

Yea, drove straight through. Got to the gym, changed and then got to work.

The roads were fine on the way back, no slow downs at all!

[xStevenx]

Arms today. Real quick workout, all supersets

Took a scoop of PNI's Prodigy. Nasty pump, actually got in the way during the end of the triceps portion of the workout.

Reverse Cable Curl / Reverse Pushdowns:
60 x 10 / 80 x 10
70 x 10 / 90 x 10
90 x 10 / 110 x 10

Reverse Grip Smith Bench / Alternate DB Curls:
185 x 8 / 30 x 10
225 x 8 / 35 x 8
235 x 8 / 42.5 x 8



Cable Curl w/ 3 Second Negative / Overhead Rope Extension w/ pause at the bottom:
60 x 8 / 60 x 15
80 x 8 / 70 x 4/60 x 8
xxx / 60 x 4/50 x 4/40 x 5

1 Min Bicep Stretch/1 Min Triceps Stretch
Holy Pump! Also hit some abs

After training:


Just now: All the same shot, just different angles. Love how the traps just sit right up on top...




Arms and delts are getting leaner, but not seeing changes in my abs too much. A little change

The low blood sugars are cuasing me to eat a lot of extra cals. Which is fine, because the cardio is burning those extra calories. I would rather those calories burnt go towards burning fat.

I am going to re-evaluate my diet...I am going to have those extra carbs set in my diet, because the low blood sugar thing happens every day! I will do that until I find that insulin level that I need that works.

[xStevenx]

Stepmill this AM. Took 2 scoops of Alphamine, a shot of Carnitine, a cap of Vanillean...holy sweat!




Oh and I also took this one...


yep, all me

I decided that I am going to use my 3 off days from lifting as cardio days. I have no problem doing cardio on days I lift, but I am already in a defecit, and I would rather all the calories I eat go towards recovery. If I see the need, which I know I will in the coming weeks/months I will add more sessions. But with the volume ramping up after next week, I do not think I will need to add more cardio

Going to Red Robin tonight, just getting a grilled chicken burger. Wife is vegetarian and she has been dying to go because she says they have the BEST veggie burgers.

[xStevenx]

OK, weighed in this morning. Not sure how, but I weighed in at 164.4...a 2.6lb drop! With the extra cals I am eating because of low sugars...it doesn't make sense.

I did drop TTA a week ago, I know TTA can cause some water retention...so that may be it.

I was going to drop my cals a little bit, but I do not think I will now. We will see how next week pans out.

I will take some pics later today.

[xStevenx]

Well today starts WEEK 3 of PHASE 1 of Mountain Dog Training. Last week of the moderate volume and intensity. Next week starts the MADNESS!

Have Hams/Quads/Calves today around 5:30.





Have a good workout today everyone!

[SpiteTheOdds]

Well today starts WEEK 3 of PHASE 1 of Mountain Dog Training. Last week of the moderate volume and intensity. Next week starts the MADNESS!

Have Hams/Quads/Calves today around 5:30.







Have a good workout today everyone!

I googled "Mountain Dog" training. Seems pretty legit, incorporates many different principles. Any specific websites you go to for plans/guidance/etc? How long you been doing it for?

Kill it today bro.

[xStevenx]

I googled "Mountain Dog" training. Seems pretty legit, incorporates many different principles. Any specific websites you go to for plans/guidance/etc? How long you been doing it for?

Kill it today bro.

LEGS
http://www.t-nation.com/free_online_...untain_dog_way


BACK
http://www.t-nation.com/free_online_...untain_dog_way

CHEST
http://www.t-nation.com/free_online_...tain_dog_style

ARMS
http://www.t-nation.com/free_online_...ntain_dog_arms

SHOULDERS
http://www.t-nation.com/free_online_...untain_dog_way

www.mountaindogdiet.com
TONS of great info on there, especially in the private section

[The Solution]

Sign up on johns site and pay the 10$ a month

So worth it one of the best investments you can make

[xStevenx]

Sign up on johns site and pay the 10$ a month

So worth it one of the best investments you can make

Very worth it. Awesome info on there!

[xStevenx]

Well another vomit inducing leg workout lol. Puked when I got to my truck haha

WEEK 3 - PHASE 1 - MOUNTAIN DOG TRAINING
HAMS/QUADS/CALVES

Seated Leg Curls – 15, 12, 8, X
X = Go back to the weight you got for 12 and do it for 10, then drop a place and do 10 more, drop another and do 10 more, add a plate and do 25 partials out of the bottom

115 x 15 +15lbs
115 x 12 +5lbs
135 x 8 +5lbs
115 x 10 DROP 95 x 10 DROP 75 x 10 ADD A PLATE 95 x 25 Partials +5lbs on each

HOLY HAMMY PUMPPPPP. Those partials are freaking insane

BB SLDL – 2 x 10
285 x 10 +60lbs hit failure here
245 x 10 Not failure

Leg Presses w/ 3 second negative – 3 x 10
6 Plates x 10 +90lbs
8 Plates x 10 +135lbs
10 Plates x 10 +135lbs

Yea buddy! That negative feels great...well it hurts like a bitch, but still felt good

*1 Min quad stretch*

Smith Front Squats – 2 x 10, X:
X Use the same weight, but go down all the way and pause, then drive the weight back up hard. Maintain constant tension. Do 10 reps like this, then cut the weight in have and do 15 more reps.

135 x 10
135 x 10
135 x 10 with pause at bottom DROP 95 x 15

That pause was killer, as was constant tension. Sweat was poring in my eyes when the drop set to the 15 reps started, so that whole set my eyes were closed.

*1 Min quad stretch*

Standing calve raises – Do 10 reps, then hold a 10 second squeeze, repeat 2 more times and that is one set.

Supersetted with

Dorsiflexion - Do them until your tibialis goes numb. This is usually 30-50 reps the first few sets, and then will go down quite a bit as your calves fill with blood.

110 x 30/30 Hold + 50 Dorsiflexion +10lbs
120 x 10 + 50 Dorsiflexion
135 x 10 + 30 Dorsiflexion +5lbs

Most painful thing ever. The pump was unfreaking real!

Progress on everything...by A LOT on some!

Pumpin up dem titties tomorrow
CHEST DAY MOTIVATION



Well Wednesday...my off day I was going to do cardio...except I have to leave my house at 5AM for work! I am going to the Chobani plant, see how things are done there so that is kinda cool. So tomorrow I will do my cardio...may add a few extra cals...idk yet

[xStevenx]

Started the day off with 30 mins walking on the treadmill.

Just getting a chance to sit down for the first time today. Been on the go since 6AM this morning!

Had a killer workout today! Chest and Delts were DESTROYED!

Weighted Dips: BW=167lbs
BW + 45 x 10
BW + 70 x 10
BW + 75 x 10

Flat Dead Bench:
Do a rep, then set on rack right above chest...do it in a power rack
135 x 8 This set was on the smith machine, because all 3 racks were being used....by one guy doing barbell rows.....with....2.5lb plates on it...srs? You can pick that **** up off the floor, no need for a rack
135 x 8
155 x 8
165 x 8 + 3 partials

Squeeze REAL hard at the top, slow negative. Taking the momentive out of it makes it a lot harder.

Pec Deck:
1 to 2 second squeeze, 2 to 4 second negative
50 x 10
70 x 10

Cable Uppercuts:
25 x 20

Held a stretch for 20 seconds in between each set on the last exercise

Scrape the Rack Press:
Form of a military press, you just use the rack for balance and the bar scrapes the rack. Squeeze real hard at the top
65 x 10
75 x 10
85 x 10
85 x 8/65 x 4

I never press for shoulders....may explain the weakness lol. But hot damn, pump and burn like crazy!!!

Rear Delt DESTROYERRRRRRR:

Another John Meadows crazy thing. Here is how they are performed

1) Do 60 reps with heavy DBs in the partial range. Just hang and swing
2) Drop DB's when you hit 60, cut weight in half and go for 30
3) Drop DB's when you hit 30, cut weight in half again and do 10 Full ROM reps, with a 2 second squeeze at the top.

Your rear delts will never have been as pumped as they will be after these!

So I did:

35 x 60/17.5 x 30/10 x 10

HOT DAMN that is all I have to say!

Seated Calves SUPERSET with Dorsiflexion SUPERSET with Roman Chairs: 3 sets no stopping, continuous
90 x 10 w/ 50 Dorsiflexion w/ 25 Roman Chairs
135 x 10 w/ 40 Dorisi w/ 25 Roman Chairs
135 x 10 w/ 35 Dorsi w/ 25 Roman Chairs
225 x 10 w/ 30 Dorsi

Cable Crunches:
80 x 20
90 x 15
80 x 20

Crunches:
3 x 25

Awesome workout. Leaving tomorrow at 5AM for my meeting with Chobani!!! Wish me luck!
Off day tomorrow then Thursday is time to CRUSHHHH BACK!

I got Dead Shrugs on the schedule!

[xStevenx]

Well doorbell rang at 3AM...I was like WTF

and it was Publishers Clearing House! just kidding

one of my neighbors said that someone went down the street and broke into cars. His car actually got stolen so the police were there

Who ever did this could not get into my truck, but they got into my wife's car and stole CD's, her iPod, and her Blood pressure cuff and emergency kit (she is a nurse)

We life outside the city in a nicer area, but still close to the city so someone wondered up our way. Hopefully they find out who did it

Well going out of town tonight. Leaving now for a 3hr drive. The second I get to the hotel I am jumping i the hot tub and then going to my room and sleeping!

[The Solution]

Always on the road brother! Very sorry to hear about the crazy incident.

[xStevenx]

Always on the road brother! Very sorry to hear about the crazy incident.

yep! Road warrior extrodinare. Doing about 60,000 Miles or more a year!

[xStevenx]

well there is a organic, whole foods type store near my hotel so I stopped in. A lot of great stuff in there...sold supplements too.

The owner was telling some kid that you can only digest 22g of protein per meal lol

But they did have Julian's Bakery 0 Carb Bread...0 CARB BREAD! I have seen it online and wanted to try it.

It was like $7.50 for a loaf...a small loaf




Kind of dry by itself, but I had it with my eggs and it was great. Would be awesome with some spray butter, a sandwich or something.

They also have 0 carb cookies and muffins and stuff. Diabetes heaven!

[TakedaShingen]

Man, weight lookin sharp. With all those extra calories too. Lucky bastard!

Keep that health up bro.

As always workouts are lookin great.

I had to read the last part of today's post out loud to my lady. I actually laughed out loud at "It was diabetes heaven." Keep on it man. Fkn road warrior.

[xStevenx]

Man, weight lookin sharp. With all those extra calories too. Lucky bastard!

Keep that health up bro.

As always workouts are lookin great.

I had to read the last part of today's post out loud to my lady. I actually laughed out loud at "It was diabetes heaven." Keep on it man. Fkn road warrior.

lol

For whatever reason yesterday and today my blood sugars have been on the high side...diet hasn't changed at all. I do not understand how it works and then all of a sudden doesnt. Keep pushing forward

[xStevenx]

Well today SUCKED! Weather in Watertown, NY was terrible. Literally could not see when driving....so that added 90 mins to my already 2 Hour 45 Min drive back home.

But a customer wants me to quote a pump that will pump 6 Million Gallons per day! That is 4200 Gallons per minute! Goint to be a big pump!

Blood sugars were around 300 all day. Makes no sense. I did not touch carbs until 3PM, why in the hell is my blood sugar that high without touching carbs at all...maybe body is telling me something...so I after my workout I carbed up a bit

Here is the workout

1 Arm DB Row: Right arm then Left arm
80 x 8
100 x 8
140 x 8 ... last few reps weren't the best. I will bring it down to 130s next time

Hammer Strength High Row:
140 x 10 - Holding grips with a hammer-ish grip
180 x 10 - hammer-ish grip
230 x 10 - Regular Grip

Then held the 230 in the stretched positiong for 60 seconds

Pullups: BW = 169
BW x 7

Wide V Handle Pulldowns:
Hard squeeze on these
100 x 10
115 x 10

Cable Rows:
145 x 10
175 x 10

Dead Shrugs:
Now a low carb day....the day before deadlifts I am finding is a terrible idea lol. These were pathetic!!!
365 x 3...was supposed to hit 6....I have pulled 365 for 10 before
315 x 5 + 5 Regular Deads

Reverse Hypers:
BW x 12

Standing Calves SUPERSET with Dorsiflexion:
240 x 10 + 50 Dorsi
260 x 10 + 50 Dorsi
280 x 10 + 35 Dorsi
300 x 10 + 30 Dorsi

Those dorsiflexions at the end get really freaking hard because of the pump!

Well got some carbs in me...a little extra cals than I would have liked to but it is all good. Ready to crush arms tomorrow!