*<*<Tony6510 CONTINUES HIS JOURNEY TO GREATNESS>*>*

[Tony6510]

What does a motivated person do when they miss an afternoon workout?.....get there azz up early and get it in before work the next day!

Tuesday May 7, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 2 slices whole wheat bread
Caffeine Intake:135 mgs

Meal 2- 5 ounces chicken breast; 5 ounces sliced carrots (canned); 1 dark chocolate raspberry square
Caffeine Intake:~100 mgs

Meal 3- 2 scoops whey protein isolate; 2 slices whole wheat bread; ½ TBSP peanut butter
Caffeine Intake:None

Meal 4- 1 large beef jerky
Caffeine Intake:None

Meal 5- 8 ounces grilled chicken; 1 cup 2% milk; 1 ounce white corn tortilla chips
Caffeine Intake:None

Calories: 1,633 Fat: 40 grams Carbs: 134 grams Protein: 185 grams

Percentage Ratio: (F/C/P) 22/33/45

Total Caffeine Intake:235mgs

My cals were def too low today. On the way home, my brother called and wanted me to go wet some lines with him (go fishing). I could not pass it up. I decided I would do my Day 3 work out in the morning, which I did and it was brutal. I am doubling up today (Wednesday). I did last night’s workout this morning, and I am doing today’s workout this afternoon.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Back, Biceps, and Traps

Note: I did this workout this morning. I will be doing today’s workout this afternoon. I missed this session last night due to fishing.


Barbell Bent Over Rows
1st- 135lbs x 12 reps
2nd- 135lbs x 12 reps
3rd- 135lbs x 15 reps
4th-135lbs x 13 reps

Cardio: 1 minute jumping rope between each set.

I woke up at 4:00A.M. to get this workout in today. I am having sinus trouble again from all this weather change, but that shizz did not stop me. I felt pretty strong considering early morning sessions are not my favorite.

Bent Over Two Dumbbell Row
1st- 30lbs x 20 reps
2nd- 35lbs x 20 reps
3rd- 45lbs x 15 reps PR

Cardio: 1 minute skipping in place between each set.

I was happy to hit a PR on these. I was starting to get warmed up for sure. It doesn’t take long with no rest periods. lol

Standing Cable Row
1st-80lbs x 11 reps
2nd-80lbs x 11 reps
3rd- 80lbs x 11 reps

Cardio: 1 minute jumping jacks between each set.

I was starting to get a little winded at this point. I just have to close my eyes and invision what I want to look like, and BAM motivation kicks in overdrive.

Barbell Shrug
1st- 135lbs x 20 reps
2nd-145lbs x 15 reps
3rd- 145lbs x 14 reps
4th- 145lbs x 13 reps

Cardio: 1 minute jumping rope between each set.

I cannot tell you the last time I did these. It felt awesome, and I looked like a sweaty beast in the mirror. I wish I would have filmed these, but I tend to forget about the vids because I am in the zone. After the workout, I am like damn I should have filmed that.

EZ-Bar Curl
1st-75lbs x 14 reps
2nd-75lbs x 12 reps
3rd- 75lbs x 10 reps

Cardio: 1 minute running in place between each set.

I felt very tired at this point, but I dug down and found that little extra to push me on through the session. I really focused on lifting with just my biceps. I did not go all the way up (to keep the tension on the bicep), and I used zero momentum except for maybe the last couple reps.

EZ Bar Preacher Curl
1st-65lbs x 12 reps
2nd-65lbs x 8 reps
3rd- 65lbs x 9 reps

Cardio: 1 minute running in place between each set.

My biceps were cramping like crazy with these. I could see the veins popping like crazy.

EZ Bar Reverse Curls
1st-45lbs x 15 reps
2nd-45lbs x15 reps
3rd- 55lbs x 10 reps

Cardio: 1 minute running in place between each set.

I wish I would have had a little more in the tank for these. I did what I could. I gave it everything I had that is for sure.

Standing Wrist Curls
1st-55lbs x 22 reps
2nd-55lbs x 15 reps
3rd- 55lbs x 12 reps

Cardio: 1 minute running in place between each set.

These were pitiful. That is all I have to say about them.





Stay tuned for more updates……..

[Tony6510]

Pretty Close Right



Wednesday May 8, 2013

Meal Plan and Macros

Meal 1- 2 egg whites; 2 large eggs; 2 slices whole wheat bread
Caffeine Intake:135 mgs

Meal 2- 8 ounces chicken breast; 2 slices whole wheat bread; 1 TBSP peanut butter; 1 packet pure honey
Caffeine Intake:~100 mgs

Meal 3- 2 scoops whey isolate; 1 mini dark chocolate square; 1 packet honey
Caffeine Intake:190 mgs

Meal 4- 8 ounces chicken breat; ½ cup rigatoni pasta; ¼ alfredo sauce; ¼ cup white hominy
Caffeine Intake: None

Meal 5-1 ½ cup milk; 1 scoop whey isolate; 1 scoop whey blend
Caffeine Intake: None

Calories: 1,979 Fat: 47 grams Carbs: 152 grams Protein: 235 grams

Percentage Ratio: (F/C/P) 21/31/48

Total Caffeine Intake: ~425 mgs

Diet is on point. Very happy with my work in the kitchen right now.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Preworkout
1 scoop

Intraworkout
1 Scoop BCAAs

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Chest, Triceps, Abs

Incline Dumbbell Flys
1st- 25lbs x 18 reps
2nd- 25lbs x 20 reps
3rd- 25lbs x 18 reps

Cardio: 1 minute running in place between each set.

I have always had a hard time feeling these in the correct area. I usually feel it more in the front delt area. I actually had a nice feeling today though.

Dumbbell Fly
1st- 35lbs x 15 reps
2nd- 35lbs x 15 reps
3rd- 35lbs x 15 reps

Cardio: 1 minute jumping rope between each set.

[i]I was really feeling these. Sweat was coming on strong. This workout plan is not joke.[/ i]

Machine Flys
1st-30lbs x 20 reps
2nd-30lbs x 15 reps
3rd- 30lbs x 15 reps

Cardio: 1 minute jumping jacks between each set.

Since I had more control with these, I was really cranking out the reps and squeezing hard. Chest was pumped.

Cable Tricep Pushdown
1st- 50lbs x 20 reps
2nd- 50lbs x 16 reps
3rd- 50lbs x 15 reps

Cardio: 1 minute jumping rope between each set.

I was very winded, but I kept pushing along. This plan states that the cardio acceleration will actually help with strength and endurance during lefts because of the blood flow, and I have found this to be absolutely correct. I am tired as hell, but my muscles feel stronger and more pumped during these sessions. It is like my mind is telling me it is time to stop, but my muscles can still do the work. I really enjoy it.

Dumbbell Standing Tricep Extensions
1st-45lbs x 17 reps
2nd-55lbs x 15 reps
3rd- 55lbs x 15 reps

Cardio: 1 minute running in place between each set.

Felt really strong on these. My triceps were tight as hell, and I could feel each and every felw when I pushed the reps up. I squeezed really hard at the top

Cable Lying Tricep Extensions
1st-40lbs x 16 reps
2nd-40lbs x 15 reps
3rd- 40lbs x 12 reps

Cardio: 1 minute running in place between each set.

I got a really good final pump with these bad boys.

Ab Lounge
1st-15 reps
2nd-15 reps
3rd- 15 reps

Super Set

Cable Side Bends
1st-20lbs x 15 reps per side
2nd-20lbs x 15 reps per side
3rd- 20lbs x 15 reps per side

Cardio: 1 minute running in place between each set.

Super Nice ab super set. Could feel the abs very well. I am a firm believer in this cardio acceleration technique. I do not know if I will ever stop this. I love the extra pump it gives. The mind Muscle connection also seems to be much stronger.

Thursday May 9, 2013

Meal Plan and Macros

Meal 1- 2 egg whites; 2 large eggs; 2 slices whole wheat bread
Caffeine Intake:135 mgs

Meal 2- 6 ounces chicken breat; ¼ cup alfredo sauce; ½ cup rigatoni pasta
Caffeine Intake: ~100 mgs

Meal 3- 2 slices whole wheat bread; 1 TBSP peanut butter
Caffeine Intake:170 mgs

Meal 4- 1 black angus patty; 2 egg whites; 1 large egg
Caffeine Intake:None

Meal 5- 1 ½ cup milk; 2 scoops whey isolate
Caffeine Intake:None

Calories: 2,011 Fat: 77 grams Carbs: 147 grams Protein: 172 grams

Percentage Ratio: (F/C/P) 35/30/35

Total Caffeine Intake:~405 mgs

Too much fat and not enough protein. Sometimes you gotta eat what you got and do the best you can with that, and that is just what I did today.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Preworkout
1 scoop

Intraworkout
1 Scoop BCAAs

[u]Post Workout[u]
1 scoop Cell Tech

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Shoulders, Legs, Calves

Dumbbell Lateral Raise
1st- 15lbs x 20 reps
2nd- 15lbs x 16 reps
3rd- 15lbs x 15 reps

Cardio: 1 minute bench step ups between each set.

Seeing some awesome vascularity during these sets

Standing Front Barbell Raise Over Head
1st- 35lbs x 15 reps
2nd- 35lbs x 15 reps
3rd- 35lbs x 15 reps

Cardio: 1 minute sprinting in place and flapping my wings (flexing delts hard at the top) between each set.

I had to really push through these. It was hot as hell, and I was already soaking wet at the end of this set.

Dumbbell Rear Delt Row
1st-15lbs x 25 reps
2nd-20lbs x 20 reps
3rd- 20lbs x 20 reps

Cardio: 1 minute running in place and flapping my wings (flexing delts hard at the top) between each set.

I pushed these extra hard because I want to bring up my rear delts.

Leg Extensions
1st- 60lbs x 20 reps
2nd-70lbs x 20 reps
3rd- 70lbs x 16 reps
4th- 70lbs x 15 reps

Cardio: 1 minute dumbbell swings (25lbs) between each set.

I was really getting sick to my stomach at this point, but there is no rest for the wicked fat.

Lying Leg Curls
1st-35lbs x 20 reps
2nd-35lbs x 15 reps
3rd- 35lbs x 11 reps
4th 35lbs x 11 reps

Cardio: 1 minute dumbbell swings (25lbs) between each set.

These dumbbell swings will kick your ass in between sets. I tried to get more repd on the curls, but my hams just would not do it.

Standing Calf Raises
1st-BW x 30 reps
2nd-BW x 30 reps
3rd- BW x 30 reps

Cardio: 1 minute jump rope between each set.

finished off with some calf raises, and I was totally spent. Great Session!



Stay tuned for more updates……..

[pastorpritch]

Nice workouts man, and love the write-ups
I'm adding that poster to my fit board, and yes ... you are very close to the bber, just work on your tan

Keep it up man!!!

[Tony6510]

Nice workouts man, and love the write-ups
I'm adding that poster to my fit board, and yes ... you are very close to the bber, just work on your tan

Keep it up man!!!

Thanks dude!

Yeah, I gotta get my tan on for sure! lol

[Tony6510]

Friday May 10, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 2 slices whole wheat bread; 1 scoop whey isolate
Caffeine Intake:135 mgs

Meal 2- 1 black angus beef patty; 1 hamburger heaven hamburger; 12 crinkle cut fries
Caffeine Intake:~100mgs

Meal 3- 2 scoops whey isolate; 2 slices whole wheat bread; 1 lindor truffle
Caffeine Intake:190mgs

Meal 4- 10 ounces chuckeye steak; ½ medium baked potato
Caffeine Intake:None

Calories: 2,617 Fat: 97 grams Carbs: 177 grams Protein: 233 grams

Percentage Ratio: (F/C/P) 35/28/37

Total Caffeine Intake:425 mgs

A little too much fat, but carbs and protein were on point.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Preworkout
1 scoop Power

Intraworkout
1 Scoop BCAAs
1 scoop creatine

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Back; Biceps; Forearms

Wide Grip Lat Pulldowns
1st- 60lbs x 20 reps
2nd- 60lbs x 20 reps
3rd- 60lbs x 17 reps
4th-60lbs x 17 reps

Cardio: 1 minute jumping rope between each set.

I did not feel great on these. I could not get the MM connection at all.

Underhand Pulldowns
1st- 40lbs x 20 reps
2nd- 40lbs x 16 reps
3rd- 40lbs x 15 reps

Cardio: 1 minute jumping rope between each set.

These were a little better. The blood was flowing nicely considering the cardio acceleration.

Straight Arm Pushdowns
1st-30lbs x 12 reps
2nd-20lbs x 15 reps
3rd- 20lbs x 16 reps

Cardio: 1 minute Dumbbell Swings (25lbs) between each set.

I haven’t done these in a while so it was a nice change of pace. I felt these really well.

Dumbbell Shrugs
1st- 65lbs x 20 reps
2nd- 65lbs x 20 reps
3rd- 65lbs x 20 reps

Cardio: 1 minute running in place between each set.

Traps were burning like crazy.

Incline Dumbbell Curl
1st-25lbs x 15 reps
2nd-25lbs x 15 reps
3rd- 25lbs x 15 reps

Cardio: 1 minute running in place between each set.

I felt super strong on these. My biceps were cramping with each rep, but I was able to pound out each set of 15. The last set was killer.

High Cable Curl
1st-30lbs x 19 reps
2nd-40lbs x 14 reps
3rd- 40lbs x 12 reps

Cardio: 1 minute Jumping rope between each set.

I had to improvise a little on these because of how my machine is setup. Once I got the right angle on these, the burn was incredible.

Hammer Curls with Rope
1st-30lbs x 17 reps
2nd-30lbs x 16 reps
3rd- 30lbs x 15 reps

Cardio: 1 minute Jumping rope between each set.

Great way to finish of the biceps, and I was left with a massive pump. Feeling Huge!

Dumbbell Wrist Curls
1st-30lbs x 15 reps
2nd-20lbs x 15 reps
3rd- 20lbs x 15 reps

Cardio: 1 minute Jumping rope between each set.

These were performed a little lackadaisical, because I was almost spent. I wish I could have put a little more effort into these because I feel that my forearms are really lacking. However, they did get a little work with the rope curls.

Saturday May 11, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 1 oatmeal Pop Tart pastry
Caffeine Intake:135 mgs

Meal 2- 1 black angus patty; 1 ½ cups white hominy; 6 ounces tilipia
Caffeine Intake:~100 mgs

Meal 3- 6 ounces ground beef; 1 whole wheat hamburger bun; 3 ounces seasoned fries baked in oven
Caffeine Intake: None

Meal 4- 1 cup cookies and cream ice cream
Caffeine Intake: None

Calories: 2,158 Fat: 98 grams Carbs: 169 grams Protein: 137 grams

Percentage Ratio: (F/C/P) 42/32/36

Total Caffeine Intake:~235 mgs

Worst day of the week by far. I was not happy at all with this outcome. I gave in to some ice cream, and the only thing I had available was hamburger meat all day. Fat galore!


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil


Off Day

Sunday May 12, 2013

Meal Plan and Macros

Meal 1- 1 scoop whey isolate
Caffeine Intake: 190mgs

Meal 2- 8 ounces barbeque pork; ½ cup baked macaroni and cheese; ½ cup cole slaw; ½ cup baked beans; ½ cup potato salad; 2 TBSP Sweet Baby Ray’s B-B-QUE sauce
Caffeine Intake:None

Meal 3- 1 fried chicken thigh with no skin; ½ cup pasta salad
Caffeine Intake:~100 mgs

Meal 4- 1 whole wheat bun; 6 ounce tilipia
Caffeine Intake:None

Meal 5- 2 scoops casein protein
Caffeine Intake:None

Calories: 1,952 Fat: 74 grams Carbs: 140 grams Protein: 186 grams

Percentage Ratio: (F/C/P) 36/23/41

Total Caffeine Intake: 290mgs

I am actually happy with today considering it was Mother’s Day. I skipped all the pies and desserts. I did stray from the path a little, but nothing like I could have. lol


Supplements

Morning
1 Supremacy

Preworkout
1 scoop Power

Intraworkout
1 Scoop BCAAs
1 scoop Creatine

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Chest; Triceps; Abs

Barbell Bench Press
1st- 185lbs x 8 reps
2nd- 185lbs x 8 reps
3rd- 185lbs x 6 reps
4th-185lbs x 7 reps

Cardio: 1 minute Bench Step Ups between each set.

I was able to feel this in the chest better than normal. I am more of a dumbbell bencher, but I want to follow the program as close as possible.

Incline Dumbbell Press
1st- 70lbs x 9 reps
2nd- 70lbs x 6 reps
3rd- 70lbs x 6 reps

Cardio: 1 minute jumping rope between each set.

I went up 10 pounds from last week on these sets, and I felt strong. It was hot as hell in my “gym”, so I was pouring…more than usual

Machine Decline Press
1st-140lbs x 14 reps
2nd-140lbs x 13 reps
3rd- 140lbs x 10 reps

Cardio: 1 minute dumbbell swings (15lbs) between each set.

I would have added more weight, but this is all my machine will do. I actually do not even know if this is the correct weight. The machine does not have the weight listed. I just add 10 pounds for each plate.

Dips
1st- 11 reps
2nd-10 reps
3rd- 10 reps
4th- 10 reps

Cardio: 1 minute jumping rope between each set.

At this point I was feeling drained. I was training fasted because I was training in the morning before going to Mother’s Day festivities. I was still able to go over the rep range.

JM Presses
1st-95lbs x 8 reps
2nd-95lbs x 10 reps
3rd- 95lbs x 7 reps





I did not count the final rep because I could feel my elbows flaring out badly. This is an exercise that takes some getting used to for sure. I do feel it very well in my triceps though. I like it better than close grip bench. I am a little nervous about going up in weight because of the no spotter thing. I like my head being attached to my body. lol

4th 95lbs x 6 reps

Cardio: 1 minute heavy bag between each set.

I performed these with a straight bar this time, and the weight and reps both went down. I do not know if this is because of training fasted or the straight bar; it could actually be a combination of both. The straight bar did force me to keep my elbows in a little closer which I was happy about.

Rope Crunches
1st-80lbs x 12 reps
2nd-80lbs x 12 reps
3rd- 80lbs x 12 reps

Super Set

Ab Lounge Crunches
1st-15 reps
2nd-15 reps
3rd-15 reps

Cardio: 1 minute jumping rope between each set.

Killer abdominal superset with jump rope=killer. I was Done!



SUPREMACY
Still loving the stuff. I do not have any new updates on the effects as of yet.


Stay tuned for more updates……..

[Tony6510]

Monday May 13, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; ¾ oatmeal Pop-Tart
Caffeine Intake:135 mgs

Meal 2- ½ slab Dreamland ribs; 2 slices white bread; 8 fries; ¼ cup banana pudding
Caffeine Intake: ~100 mgs

Meal 3- 2 scoops whey isolate; 18 wheat thins
Caffeine Intake:190 mgs

Meal 4- 8 ounces tilapia; 2 slices whole wheat bread
Caffeine Intake:None

Meal 5-2 scoops casein protein; 1 scoop whey isolate
Caffeine Intake: None

Calories: 2,388 Fat: 86 grams Carbs: 171 grams Protein: 226 grams

Percentage Ratio: (F/C/P) 33/29/38

Total Caffeine Intake: ~425 mgs

I could not pass up a free trip to Dreamland BBQ.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Preworkout
1 scoop

Intraworkout
1 Scoop BCAAs

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Shoulders; Legs; Calves

Barbell Shoulder Press
1st- 115lbs x 10 reps
2nd- 125lbs x 8 reps
3rd- 125lbs x 8 reps
4th-125lbs x 5 reps

Cardio: 1 minute jumping rope between each set.

I felt strong on these considering the beating my body has taken over the past week with these sessions.

Alternate Standing Dumbbell Press
1st- 40lbs x 12 reps
2nd- 50lbs x 10 reps
3rd- 50lbs x 8 reps

Cardio: 1 minute running in place between each set.

I was able to push a little more weight than expected, so that was a great thing.

Dumbbell One Arm Upright Row
1st-35lbs x 12 reps
2nd-35lbs x 12 reps
3rd- 35lbs x 12 reps

Cardio: 1 minute jumping jacks between each set.

These did not feel as great as they usually do, but it still wasn’t bad.

Barbell Full Squat
1st- 135lbs x 16 reps
2nd-215lbs x 10 reps
3rd- 235lbs x 7 reps
4th- 235lbs x 5 reps


Set 3


Set 4

Cardio: 1 minute jumping rope between each set.

This is where things got a little hairy. As you can see in the videos, set 3 went pretty much according to plan, but set 4 was a different story. I am very glad that I had those catches in place, or that could have been bad news. I skipped deads because I was spent as you can see. Plus, that accident put a little twing in my lower back which I have had trouble with for years; I have degenerative disc disease in my lower back

Walking Lunges
1st-16 reps per leg
2nd-19 reps per leg
3rd-16 reps per leg

Cardio: 1 minute running in place between each set.

I did these with only bodyweight because I was running on fumes, but I was not going to quit.

Body Weight Standing Calf Raises
1st- 30 reps
2nd- 30 reps
3rd- 30 reps
4th- 30 reps
5th- 30 reps
6th- 30 reps

Cardio: 1 minute running in place between each set.

These were also done with bodyweight only.

Tuesday May 14, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 1 whole wheat bun
Caffeine Intake:135 mgs

Meal 2-6 ounces ground beef; 2 whole wheat rolls
Caffeine Intake:~100mgs

Meal 3- 6 ounces tilapia; 18 wheat thins; 1 mini dark chocolate square
Caffeine Intake:190 mgs

Meal 4- 7 ounces chicken breast tenders; 2 TBSP ranch dressing; lettuce
Caffeine Intake:None

Meal 5-2 scoops casein protein
Caffeine Intake:None

Calories: 1,919 Fat: 71 grams Carbs: 116 grams Protein: 207 grams

Percentage Ratio: (F/C/P) 33/24/43

Total Caffeine Intake:~425 mgs

This was a pretty good diet day.


Supplements

Morning
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Afternoon
1 Fat Burner (stim)
1 Supremacy
1 Fish Oil

Preworkout
1 scoop

Intraworkout
1 Scoop BCAAs

Night
1 Supremacy
1 Multi Vitamin
1 Calcium Pill
1 Fish Oil

Back; Biceps; Forearms

Barbell Bent Over Rows
1st- 135lbs x 12 reps
2nd- 145lbs x 8 reps
3rd- 145lbs x 8 reps
4th-145lbs x 10 reps

Cardio: 1 minute jumping rope between each set.

I did not feel well going into this session. I thought about skipping it, but I want to be ripped. Sometimes you have to fight through pain and sickness.

Bent Over Dumbbell Row
1st- 45lbs x 12 reps
2nd- 45lbs x 15 reps
3rd- 55lbs x 10 reps PR

Cardio: 1 minute running in place between each set.

After finishing up barbell rows, I was motivated; I never looked back. I was able to hit a PR on these bad boys.

Standing Cable Row
1st-50lbs x 15 reps
2nd-70lbs x 13 reps
3rd- 80lbs x 12 reps

Cardio: 1 minute jumping jacks between each set.

I felt weak on these at first, but then the strength picked back up.

Barbell Shrug
1st- 145lbs x 15 reps
2nd-165lbs x 7 reps
3rd- 165lbs x 10 reps
4th- 165lbs x 10 reps

Cardio: 1 minute jumping rope between each set.

Not very impressed with these. I was starting to feel a little weak at this point

Barbell Curl
1st-75lbs x 12 reps
2nd-75lbs x 8 reps
3rd- 75lbs x 10 reps

Cardio: 1 minute jumping rope between each set.

I usually do these with an EZ-Bar, but I decided to go with the straight bar. It was much more difficult.

EZ-Bar Preacher Curl
1st-65lbs x 11 reps
2nd-65lbs x 11 reps
3rd- 65lbs x 10 reps

Cardio: 1 minute heavy bag between each set.

I pushed hard through these sets. I was pouring sweat, and I was frustrated because I felt bad. It actually helped with the intensity. lol

Reverse Barbell Curl
1st-45lbs x 10 reps
2nd-45lbs x 10 reps
3rd- 45lbs x 10 reps

Cardio: 1 minute running in place between each set.

Very lackadaisical.





Stay tuned for more updates……..

[Tony6510]

OK, sorry about the lack of updates, but this weekend was busy……a fun busy though. I took a day off on Wednesday to do a little yardio, but my diet was on point. Thursday was the only day that I lifted since my last post. I will post that diet and workout down below.

Friday-Sunday the diet was completely a bust. I did not get enough protein; I did get a ton of fat, carbs, and alcohol calories. I did not take any supplements, and not one weight was lifted. However, I had an awesome time. This is not something I could do very often, and still be sexy.

The trip was very fun. We did not catch one Bass during the day, but at night we caught a few good catfish. IMO, a bad day of fishing is better than a great day at work. We plan on going at least one more time this summer. I am hoping this next time we catch it on a week with zero rain, so the water will be clear. All factors were perfect this time for great fishing except the water was a little muddy from the rain we had the day before.

I have not checked the scale since I have been back because I think it would be discouraging. I did take a look in the mirror, and I was a little puffy but nothing major. I should be able to get back fairly quickly.

I am hoping that my session today doesn’t suffer too much from the lack of nutrients over the weekend. I have also started back on stim cutting. I am doing much better with it this time. Since Wednesday of last week, the highest amount of caffeine I have had in one day is 170mgs, and that was PWO.

I have also decided to start lifting early morning from now on. Since I am lifting 6 days a week, afternoon workouts take away too much time from the family. If I can get up and get them done in the morning while they are sleeping, I will not miss any time from them. My baby is only little once.

The last workout I had in the morning was actually not too bad, and once I get used to it, I think I will enjoy having my afternoons free.

I missed two workouts from the Shortcut to Shred last week. If I try to get them in the whole plan will be messed up, so I have decided to skip them and start this week fresh. This will be week 3 out of 6. Once I finish the whole plan, I am probably going to redo it until I get to where I want to be. I really like it, and I am seeing results.

Thursday May 16, 2013

Meal Plan and Macros

Meal 1- 2 large eggs; 2 egg whites; 2 slices honey wheat bread
Caffeine Intake:None

Meal 2-4 ounces boneless pork chops; ½ cup rice; ½ cup field peas; veggie chips
Caffeine Intake:None

Meal 3- 2 scoop isolate protein; 1 dark chocolate square
Caffeine Intake:170 mgs

Meal 4- 4 ounces tilapia; 2 ounces baked fries; 11 lays chips
Caffeine Intake:None

Calories: 1,481 Fat: 48 grams Carbs: 136 grams Protein: 125 grams

Percentage Ratio: (F/C/P) 29/37/34

Total Caffeine Intake:170mgs

I did not get too many cals, but they were way too low and not spread out correctly


Supplements

Morning
1 Supremacy

Afternoon
1 Supremacy

Preworkout
1 scoop ErgoPump

Intraworkout
1 Scoop BCAAs

Night
1 Supremacy
1 Calcium Pill

I am out of fish oil and multi. I am going to try and get some this week sometime.

Chest; Triceps; Abs

Dumbbell Incline Fly
1st- 25lbs x 25 reps
2nd- 30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute jumping rope between each set.

I believe I am starting to feel these a little better because my form is getting better. I do them kinda slow.

Dumbbell Fly
1st- 30lbs x 20 reps
2nd- 30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute jumping rope between each set.

Muscles were flexing hard.

Machine Fly
1st-30lbs x 20 reps
2nd-30lbs x 20 reps
3rd- 30lbs x 20 reps

Cardio: 1 minute dumbbell swings (25lbs) between each set.

Awesome pump is all I can say about this.

Cable Tricep Pushdowns
1st- 50lbs x 20 reps
2nd-50lbs x 20 reps
3rd- 50lbs x 18 reps

Cardio: 1 minute running in place between each set.

I really had to push on these. My motivation was high as hell.

Dumbbell Standing Tricep Extension
1st-45lbs x 20 reps
2nd-45lbs x 18 reps
3rd- 45lbs x 18 reps

Cardio: 1 minute bench stepups between each set.

I was grunting like hell and tris were burning. lol

Cable Lying Tricep Extensions
1st-30lbs x 16 reps
2nd-30lbs x 17 reps
3rd- 30lbs x 17 reps

Cardio: 1 minute running in place between each set.

I usually do 40-50 lbs on these, but with the higher reps, I had to lower it down to get the reps in.

Ab Lounge
1st-20 reps
2nd- 20 reps
3rd- 20 reps

Super Set

Standing Oblique Cabel Crunch
1st-30lbs x 20 reps per side
2nd-30lbs x 20 reps per side
3rd- 30lbs x 20 reps per side

Cardio: 1 minute jumping rope between each set.

I am really starting to love this superset. My abs were cramping hard, and they were popping after the session.

[pastorpritch]

Good workout man! Lots of flyes, I bet your chest is really starting to get some shape to it ...

[Tony6510]

I did not lift yesterday because I wanted to start my morning sessions fresh. I will now be waking at 4:00 A.M. 6 days a week to get in my sessions. I will no longer be doing afternoon sessions unless it is a must. I feel that morning sessions will just be better fit for me right now. It does suck waking up two hours earlier than normal, but I will get used to it. Once I get up and going, I actually have some nice sessions; I usually feel great throughout the day as well. I guess getting that blood flowing helps me wake up. The pros definitely outweigh the cons when it comes to the morning sessions. I will now have my afternoons to do what I want (I mean I want to lift, but there are other things that are more important to me now. I have to get my priorities in order.). I will get to spend more quality time with baby girl and the wifey. I am not missing them in the morning because they are snoozing while I am getting my lift on. If there is something going on in the P.M., I will not have to miss it because of my workouts. I will have the best of both worlds. How did I not think of this before?

I will be updating this morning’s session tomorrow, so that I will still be able to include my diet, caffeine intake, etc.

[Tony6510]

Good workout man! Lots of flyes, I bet your chest is really starting to get some shape to it ...

It actually is starting to look very nice indeed. I can almost see the separation between upper and middle chest. I have never seen this before. I still have a lot of work to do on lower chest.

[Tony6510]

A major lack of updates in my log lately is due to holidays and sickness. I will be back on track this week.

[tmd17]

A major lack of updates in my log lately is due to holidays and sickness. I will be back on track this week.

Will this include some BF2.0 and NS2.0 preworkout action???

[Tony6510]

No doubt about it...that will actually be starting tonight brotha!

[Tony6510]

I got in late last night, so I was not able to look over the samples. Do you happen to know what flavor the Neurosurge 2.0 will come in? I know the OG only had grape; is it the same with the new version?

I believe I saw the BF was in lemon.

[tmd17]

I got in late last night, so I was not able to look over the samples. Do you happen to know what flavor the Neurosurge 2.0 will come in? I know the OG only had grape; is it the same with the new version?

I believe I saw the BF was in lemon.

Grape. The two mixed together is pretty good, I will be doing that within the next 10min

[therockap1]

In brah!

[llahhsoj]

I just noticed that you are now a rep. Congrats! When did that happen?

[Tony6510]

I am alive fellas, but def going through some of the hardest times of my life right now. Lost my job without warning because the company is in major debt that I knew nothing about. I am also having some serious personal problems that I am having to deal with. I apologize about ending the log this way, but there are much more important things in my life right now. I will get up a final review of this awesome product when I get everything handled.

Take it easy guys, and hit it hard.

In the words of the Terminator "I'll be back!"

It is kinda weird Josh. I will have to explain the rep thing later. Be cool bro!