ChokeOnStrength FINALLY Chokes out the weakness!!! Journal.

[ChokeOnStrength]

nice seeing that you finally joined the Lean Mass gainin`crew Choke

will good luck on your progress!will be following

Thanks bro, it's time for me to put on some flesh armor!

[ChokeOnStrength]

Meal 1:
6 egg whites
1 whole egg
1 oz chicken
1.33 cup spinach
6.5 oz Grapefruit
1 x Sesamin

Meal 2:
6 oz Chicken
1 cup Green beans
2 tbsp PB
2 x Fish Oil Caps
2 x Max CLA

Meal 3:
5 oz Tilapia
1 cup Green beans
12 almonds
1 x Sesamin

Meal 4:
5 oz Tuna
1 cup Brocolli
6 almonds
5 g's Fish Oil
2 x Fish Oil Caps
2 x Max CLA

Meal 5:
122 g's Chicken
1 Cup Green beans
12 almonds
6.5 oz Grapefruit
1 x Sesamin

Meal 6:
2 x Pure ALA
Carb Refeed


Daily Supplements
2 cups black coffee
Xtend sipped throughout the day
Multi x 2
2 g's Vit C
1000 mg Dandelion root (Aiding in dealing with the water retention)
Green Tea

2.9 Gallons Water

[DJV81]

Fantastic job on your first comp. CoS...

You got the first one out've the way and now you know exactly what to expect from here on forward. You overcame some personal trials and tribulations in your journey to the stage and for that you should be proud.

The Lean Mass Diet is bad @ss, I just completed the first four weeks and the workouts in combination with the diet are awesome.

Again, nice job CoS, keep up the dedication.

Focus

[billfinkbiner]

Alright, COS time for you to rock the Tri phase and Lean Mass. You're gonna grow!!!

[ChokeOnStrength]

Fantastic job on your first comp. CoS...

You got the first one out've the way and now you know exactly what to expect from here on forward. You overcame some personal trials and tribulations in your journey to the stage and for that you should be proud.

The Lean Mass Diet is bad @ss, I just completed the first four weeks and the workouts in combination with the diet are awesome.

Again, nice job CoS, keep up the dedication.

Focus

Thanks so much for the motivating words bro. It means a lot. And hell yeah, time to gain us some LEAN MASS!

Alright, COS time for you to rock the Tri phase and Lean Mass. You're gonna grow!!!

It's time to get this body expanding in all the right ways!

[namtrag]

Give me a few months choke, and I will be on this diet too!

Rock IT!

[ChokeOnStrength]

Week 1:

September 24th 2007

Back and Traps - 2 sets x 6-10 reps
Deadlifts - 260 - 10, 270 - 8 (Haven't done these in ages, really missed em, gotta get those poundages higher thought)
Pull-Ups - BW + 10lbs 8, BW - 8
Bent Over Rows - 205 - 7, 6
BB Shrugs - 275 - 8, 6
DB Shrugs - 110 each hand - 7, 6

Perfect form. Gonna grow!

Comments:

• Traps already feel trashed, definitely got thrashed in the gym.
• Realy focused on my lats flexion and contraction as well as my lowerback on DL's. Time to get this back wide and thick'!

20 minutes Post-WO Cardio (Treadmill 15 incline, 2.6 speed)

Pre-WO Supps: 2 Scoops VasoCharge, 1 scoop Primal EAA
Durin'-WO Supps: 8 scoops Xtend
Post-WO Supps: 1 scoop Creaform, 3 g's BA

[Sporto1633]

I can't wait to start Tri-Phasing when I'm done competing!

Sporto

[ChokeOnStrength]

I can't wait to start Tri-Phasing when I'm done competing!

Sporto

It's where it's at bro! I can't even begin to imagine the poundages you'll be rackin up!

[ChokeOnStrength]

Meal 1:
8 egg whites
12 almonds
2tbsp raisins
1/2 cup oatmeal (dry)
8floz Non Fat Milk
1 x Multi
1 x Fish Oil Cap
1 x Sesamin

Meal 2:
4oz Tilapia
6tsp Peanut Butter
3.25oz Apple
4oz Baked Sweet Potato
1 x Fish Oil Cap
1 x Max CLA

Meal 3:
5oz Tilapia
6tsp Olive Oil
125g Green Beans
4oz Sweet Potato
1 x Fish Oil Cap
1 x Sesamin

Meal 4:
4oz Tuna
250g Steamed Spinach
6tsp Almond Butter
2/3 cup Brown Rice
1 x Multi
1 x Fish Oil Cap
2 x Max CLA

Meal 5:
5oz Turkey
22.5g Walnute Halves
1 1/2cup Green Beans
.333cup Brown Rice
1 x Fish Oil Cap
1 x Sesamin

Meal 6:
1cup NON FAT Cottage Cheese
6tsp Peanut Butter
1cup Green Beans
1 x Fish Oil Cap
2 x Max CLA

[jaim91]

There's only one way you can go from here hun, and THAT'S UP!!

Your lifts are frighteningly large...in a good way We best be seeing each other again soon!

[Beast]

Week 1:

September 24th 2007

Back and Traps - 2 sets x 6-10 reps
Deadlifts - 260 - 10, 270 - 8 (Haven't done these in ages, really missed em, gotta get those poundages higher thought)
Pull-Ups - BW + 10lbs 8, BW - 8
Bent Over Rows - 205 - 7, 6
BB Shrugs - 275 - 8, 6
DB Shrugs - 110 each hand - 7, 6

Perfect form. Gonna grow!

Comments:

• Traps already feel trashed, definitely got thrashed in the gym.
• Realy focused on my lats flexion and contraction as well as my lowerback on DL's. Time to get this back wide and thick'!

20 minutes Post-WO Cardio (Treadmill 15 incline, 2.6 speed)

Pre-WO Supps: 2 Scoops VasoCharge, 1 scoop Primal EAA
Durin'-WO Supps: 8 scoops Xtend
Post-WO Supps: 1 scoop Creaform, 3 g's BA

Looks like a perfect start to the program

[ChokeOnStrength]

Looks like a perfect start to the program

Yeah bro, feeling amazing today, specially after my workout! Lovin' it

[ChokeOnStrength]

Week 1:

September 25th 2007

Chest and Shoulders - 2 sets x 6-10 reps
Bench Press - Warm-Up Set 135 - 10, 250 - 8, 250 - 8
Incline DB Press - 95 - 8, 95 - 6
Dips - BW + 100 - 7, 4 (Took off weight and repped out to 8 with failure)
Standing Military Press - Warm-Up Set Olympic Bar - 8, 110 - 9, 110 - 7 (Been awhile since I've done these, really need to get those numbers back up!)
DB Side Laterals - 45 each hand - 8, 8

Time for the body to grow!

Comments:

• Chest had a very good pump, really focused on full ROM.
• Shoulders feel like they've been pounded by hammers.

20 minutes Post-WO Cardio (Treadmill 15 incline, 2.7 speed)

Pre-WO Supps: 2 Scoops VasoCharge, 1 scoop Primal EAA
Durin'-WO Supps: 8 scoops Xtend
Post-WO Supps: 1 scoop Creaform, 3 g's BA

[Luis A.]

nice poundages Choke!
how does it feel being on so many cals once again on a daily basis

[ChokeOnStrength]

nice poundages Choke!
how does it feel being on so many cals once again on a daily basis

The change in comparison to being on 1750 is quite nice. But this isn't even big calories for me, this is just a slow transition state bringing my calories up slowly post-contest. The real calories are still to come .

But we'll see how everything goes! I wanna gain every ounce of benefit from every calorie I have to use at the moment. let's see some post-contest GAINS!

[Noorullah]

Hey, my name is Noor. I am very interested by reading your logs, and have decided to join u in this great journey. Trust me not many people have inspired me and you might have just a tinnnnnnnnnny lil bit. You might have inspired me to change my routine :P


here is the question, if u can answer it. it will be greatly appraited .
you said "And so the battle continues. Today was Chest/Shoulder/Tricep day,"

Well, it seems many weight lifters said you should do back and bicept and from what ur log, chest and tricept should be done on the same day becuz of the pull and push movements. One problem i have is that it gets me mad tired....i sometimes feel the burn (tiny burn) from working on my back and then when i do the bicept, i am not able to lift as much. Compared to if i had seperated back from bicept.

I am veryyy confused with this, if u can help me out. i will greatly appriate it .

also if your kind enough to add me to your msn for few more questions, that would be wonderfull and you would probably have made many of my days :P working out days lol.

msn : noorullah2@Hotmail.com

ty

[ChokeOnStrength]

Hey, my name is Noor. I am very interested by reading your logs, and have decided to join u in this great journey. Trust me not many people have inspired me and you might have just a tinnnnnnnnnny lil bit. You might have inspired me to change my routine :P

• Wow, I have yet to hear a compliment like that. And I really appreciate it Noor.

here is the question, if u can answer it. it will be greatly appraited .
you said "And so the battle continues. Today was Chest/Shoulder/Tricep day,"

Well, it seems many weight lifters said you should do back and bicept and from what ur log, chest and tricept should be done on the same day becuz of the pull and push movements. One problem i have is that it gets me mad tired....i sometimes feel the burn (tiny burn) from working on my back and then when i do the bicept, i am not able to lift as much. Compared to if i had seperated back from bicept.

• First things first Noor, from my experiences. No one is the same, and what one person says may work for them, but it does not mean it will work for everyone else.

I am veryyy confused with this, if u can help me out. i will greatly appriate it .

• If you feel as if you could do more damage (The good kind of damage) by changing up the order of your routine and splitting it differently, then by all means that may be the case for you. If some guys told you to do something, yet it doesn't work all too well for you, then that says it all right there.
• Nonetheless, your'e suppose to get tired as hell, a workout isn't suppose to be an easy round trip to a gym and home again.
• Intensity is key, progression is key and most of all consistancy within variety is key. If that makes any sense.
• I am not sure of your diet, so I don't know what your goals are really, to gain mass, to get ripped, to maintain or whatever it may be. But the fact is, changing things up is GOOD! Changing your workouts up every month perhaps. You can try push/pull routines. Upper/lower splits. Power splits, anything. The fact of the matter is to keep the body guessing. If it ain't broke don't fix it, but that don't mean you can't make it better!

also if your kind enough to add me to your msn for few more questions, that would be wonderfull and you would probably have made many of my days :P working out days lol.

msn : noorullah2@Hotmail.com

ty

I bolded what I could answer from your post, and then added my opinions too it. Hope this helps man. Maybe a few of the other guys on here will beable to give you some advice too. Goodluck. Anything else, feel free to ask.

[ChokeOnStrength]

Lean Mass Diet - WO Day - 2500kcal

Meal 1:
8 eggwhites
12 almonds
2tbsp raisins
1/2c oatmeal
8floz Nonfat Milk

Meal 2:
4oz tuna
6tsp PB
3.25oz apple
2/3c brown rice

Meal 3:
5oz tilapia
6tsp olive oil
1c green beans
4oz sweet potato

Meal 4:
4oz tilapia
6tsp PB
1c green beans
4oz sweet potato

Meal 5:
5oz tilapia
15 walnut halves
1 1/2c green beans
.333c brown rice

Meal 6:
4oz turkey
6tsp PB
1 1/3c spinach

Supplements
Xtend
VasoCharge
Fish Oil
Multi
Vitamin C
Green Tea + Ginseng
Coffee
Sesamin
Max CLA

[ChokeOnStrength]

September 26th 2007 - Week 1 - Day 3

Day off.

[ChokeOnStrength]

"It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult. - Seneca"

Tomorrow is Leg Day, I am currently mentally preparing for this day of wreckoning.

The Goal:
Heavy load, and keep the volume as high as possible.

[namtrag]

I am following your log as closely as possible, I think I will be doing the same diet once I get lean!

Leg day is a necessary evil, just get some hardcore music pumpin loud, go into the zone, and kill them!

Here is a band you should check out, kinda strange stuff, but a lot of the songs are great for working out: The Afro Celt Sound System. Think house with Riverdance and heavy African percussion!

[ChokeOnStrength]

I am following your log as closely as possible, I think I will be doing the same diet once I get lean!

Leg day is a necessary evil, just get some hardcore music pumpin loud, go into the zone, and kill them!

Here is a band you should check out, kinda strange stuff, but a lot of the songs are great for working out: The Afro Celt Sound System. Think house with Riverdance and heavy African percussion!

Thanks for the tip bro. I'll see what they sound like. I usually let my Metal do the talking though. My iPod is 100% Metal and Classic Rock. Haha. What can I say, heavy aggression pushes me, not to say I am an aggressive guy, even though I am... I'm the slam your head into a wall type guy, get ready to go kill the iron. Quiet in the gym though, but there is always screaming going on in my head.

And yes, I realize this sounds crazy after reading what I wrote. Thus I've reached my goal.

[namtrag]

Hey Bro, as long as you don't wear a wool ski cap pulled way down in the middle of a heat wave, whatever else you do is cool with me! lol

What is the purpose of guys doing that anyway? 100 degrees outside and they wear a winter hat into the gym, must look cool or something an old fart like me wouldn't understand.

[ChokeOnStrength]

Hey Bro, as long as you don't wear a wool ski cap pulled way down in the middle of a heat wave, whatever else you do is cool with me! lol

What is the purpose of guys doing that anyway? 100 degrees outside and they wear a winter hat into the gym, must look cool or something an old fart like me wouldn't understand.

I unno? I workout wearing only socks and a bath robe.

[namtrag]

I unno? I workout wearing only socks and a bath robe.

2 socks or 3? lol

[ChokeOnStrength]

2 socks or 3? lol

That's just going toooo far. Lol this ain't no Red Hot Chili Peppers concert.

[RUBICON19]

Very nice job Bro!!! Cant wait for the professional Pic's

[ChokeOnStrength]

Very nice job Bro!!! Cant wait for the professional Pic's

OH you know it bro. I'm gonna get them asap.

Thanks a lot by the way. Means a lot comin from the Rubic

[ChokeOnStrength]

Non-WO Day

Meal 1:
8 egg whites
6tsp peanut butter
2tbsp raisins
1/2c oatmeal
8floz Nonfat Milk
1cup green + ginseng tea
1 x Multi
1 x Fish Oil
1 x Sesamin

Meal 2:
4oz tuna
4tsp almond butter
3.25oz apple
1/3c brown rice
1 x Fish Oil
2 x Max CLA

Meal 3:
4oz tilapia
4tsp olive oil
1/2c green beans
4oz sweet potato
1 x Fish Oil
1 x Sesamin

Meal 4:
4oz turkey
4tsp peanut butter
1/2c green beans
2oz sweet potato
1 x Multi
1 x Fish Oil
2 x Max CLA

Meal 5:
4oz turkey
10 walnut halves
1 1/2c green beans
1 x Fish Oil
1 x Sesamin

Meal 6:
3oz tilapia
2oz avocado
1/2c green beans
1 x Fish Oil
2 x Max CLA

Supplements
Max CLA
Sesamin
Xtend
Creaform
Beta-Alanine
VasoCharge
Vitamin C
Multi
Fish Oil
Primal EAA
Coffee
Green Tea + Ginseng