Bowser's Progress Log - No Better Time Than Now - Start 2014

[DaveRVD]

Good to see that you're still training like a beast!

Sounds like the soundtrack is going to work wonders, music's a big motivator when lifting for me also - there's nothing quite like discovering new favourites to get you pushing at your best - keep it up!

[bbowsh54]

07/24/2015 - Friday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #5
Chest & Calves

Warm-Up: Elliptical - 5 minutes

Decline Dumbbell Chest Press: 1x10, 1x10/20, 1x10/20/30
75x10
75x10 / 50x20
75x10 / 40x20 / 20x30

Incline Dumbbell Chest Press: 1x10, 1x10/20, 1x10/20/30
60x10
65x10 / 35x20
60x10 / 35x20 / 15x30

Cable Crossover: 1x10, 1x10/20, 1x10/20/30
50x10
50x10 / 20x20
40x10 / 20x20 / 10x30

Weighted Calf Raises: 1x10, 1x10/20, 1x10/20/30
60x10
60x10 / 40x20
60x10 / 40x20 / 20x30

Decline Sit-Ups: 5xFailure
15
15
15

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of TwinLab Whey Fuel + 1 scoop of EAS Complete
--Pre-Workout--
BCAA - 5.5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 1 scoop of Cutler Total Protein
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of TwinLab Whey Fuel
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 2 tablets of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Wrapped up the first week of lifting with a chest lift. The drop-sets were killer on the shoulders. I need to continue to correct my form, trying to fail with my pecs during the press movements without elbow or shoulder pain...

Diet Notes
Yesterday's Macros: Fat 53.4 grams, Carbohydrates 142.6 grams, Protein 266.3 grams
Food: My prepped meals of chicken/steak, sweet potato, broccoli/spinach, egg whites; numerous protein shakes; Quest protein chips; Met-rx protein pancake; and more shakes.

[mvd546]

Solid training hitting the chest! Have a good weekend!

[bbowsh54]

07/26/2015 - Sunday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Active Rest
PM Cardio & Twists

Cardio
Elliptical - Interval Program - 40 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 40 minutes

300 Twists

Neutral Dumbbell Bench Press: 3 Sets
50x20
50x20
50x20

Push-Ups: 3 Sets
15
13
13

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
--Pre-Cardio--
Carnitine - 2 capsules of MET‑Rx L‑Carnitine 1000
Protein - 1 scoop of TwinLab Whey Fuel
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Got back from Lake Okaboji around 1 PM this afternoon... Hit my my Sunday softball games. Broke a nice sweat running around the outfield in today's heat. After, came home for some Meal Prep Sunday action. Will post a photo later. Did 40 minutes of cardio, followed by a little Chest lift. Took a dip in my townhome's pool after the workout. Now, it is time to fall asleep to True Detective!! Have a good night, all.

[Gigi999]

Such an awesome log, I can't believe I missed it

How do you like this workout program? for cutting. And what flavor cutler whey?!?
I use strawberry graham cracker and s'mores. Pretty good!

[NoCarbsNoSugar]

Neutral Dumbbell Bench Press: 3 Sets
50x20
50x20
50x20

Push-Ups: 3 Sets
15
13
13

Ah, that sounds awesome.
Dumbbell presses followed by pushups.

[bbowsh54]

07/27/2015 - Monday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #8
Back & Biceps

Warm-Up: Elliptical - 5 minutes

Wide Pronated Low Cable Row: 1x10, 1x10/20, 1x10/20/10
120x10
120x10 / 80x20
120x10 / 70x20 / 70x10

Seated V-Bar Cable Row: 1x10, 1x10/20, 1x10/20/10
120x10
120x10 / 70x20
120x10 / 60x20 / 60x10

Incline Chest-Supported EZ-Bar Row: 1x10, 1x10/20, 1x10/20/10
60x10
60x10 / 40x20
60x10 / 30x20 / 30x10

Machine Lat Pulldown: 1x10, 1x10/20, 1x10/20/10
210x10
170x10 / 110x20
170x10 / 110x20 / 110x10

Spider Curls: 1x10, 1x10/20, 1x10/20/10
50x10
60x10 / 30x20
60x10 / 30x20 / 30x10

High Pulley Cable Curls: 1x10, 1x10/20, 1x10/20/10
40x10
40x10 / 20x20
40x10 / 20x20 / 20x10

Hanging Leg Raise: 2 Sets
13
13

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of MuscleTech 100% Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of MuscleTech 100% Whey
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 2 tablets of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Back on the grind with a Monday Back/Biceps lift. Today was a stellar workout. I fried my traps and lats on the 10/20/10 drop-sets... Going to do some calves and abs with my PM Cardio later on tonight. I have a sand volleyball match at 5:50 tonight. We're playing the team we're tied for 2nd place with, so it should be a good match.

---

Solid training hitting the chest! Have a good weekend!

Thanks, Matt!! Hope you had a great weekend, sir!

Such an awesome log, I can't believe I missed it

How do you like this workout program? for cutting. And what flavor cutler whey?!?
I use strawberry graham cracker and s'mores. Pretty good!

Thank you, Gigi! I am currently using the S'mores flavor. It's delicious! But, I bounce around between a lot of different protein powders, haha. I love the Gethin trainers so far!

Ah, that sounds awesome.
Dumbbell presses followed by pushups.

Thanks, NoCarbsNoSugar! Just wanted to get some light chest work in, since I won't be hitting it again until Friday. Thank you for dropping by!

[bbowsh54]

07/27/2015 - Monday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

Dumbbell Weighted Crunches: 3 Sets
30x17
30x15
30x15

Standing Calf Raise: 3 Sets
30
30
30

---

Workout Notes
Tough night. Super hot outside for sand volleyball. Lost the first game, won the second game, lost the third game in extra points after tying it up 20-20... Took a dip in the pool after this workout to cool off. Headed to sleep early tonight, I'm wiped.

Meal Prep Sunday
Yesterday's meal prep:

Top Round Steak, Spinach, Quinoa, and Egg Whites.

[mvd546]

Nice work getting that cardio and the twists in. Meal prep looks on point!

[Artemis00]

Damn that is a lot of meal prep.


Sorry about the game. Honestly after how much you work out, I'm surprised you have the energy to do anything especially more cardio...your lifting workouts look so intense. Really don't know how you do it.

Nice work on the weighted crunches and I still need to give those reverse dead lifts a try.

[jtspeidel]

This is a great log, you'll have to post the pre/post cut pics. After the muscle-building trainer I plan on doing the cut too. I always really enjoy the ridiculous things Kris says in his video series and in his personal bodyblogs. Keep up the good work.

[bbowsh54]

07/28/2015 - Tuesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #9
Shoulders & Triceps

Warm-Up: Elliptical - 5 minutes

Chest-Supported Rear Delt Dumbbell Raises: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
20x10
20x10
20x10 / 10x20
20x10 / 5x20 / 5x10

Machine Shoulder Press: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
120x10
140x10
140x10 / 60x20
120x10 / 50x20 / 50x10

Lateral Dumbbell Side Raise: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
20x10
25x10
20x10 / 10x20
25x10 / 10x20 / 10x10

Barbell Upright Row: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
50x10
60x10
60x10 / 30x20
60x10 / 20x20 / 20x10

Straight-Bar Triceps Push-Down: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
100x10
120x10
110x10 / 60x20
120x10 / 50x20 / 50x10

Reverse-Grip Triceps Pull-Down: 1 set 10, 1 set 10, 1 set 10-20, 1 set 10-20-10
90x10
100x10
90x10 / 50x20
100x10 / 60x20 / 60x10

Lying Cable Triceps Extension: 1 set 10, 1 set 10-20, 1 set 10-20-10
60x10
60x10 / 30x20
50x10 / 20x20 / 20x10

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of MuscleTech 100% Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of MuscleTech 100% Whey
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 2 tablets of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Had a pretty intense workout today... I felt sore and a little sluggish this morning. I think the In-Kaged really helped me pick up the intensity throughout the workout. My lats are feeling it from yesterday. I anticipate similar results for the delts and triceps tomorrow!

Diet Notes
Yesterday's Macros: 91.5 grams of Fat, 128.3 grams of Carbs, 248.7 grams of Protein
Food: My prepped meals of top round steak, quinioa, spinach, egg whites; numerous protein shakes; cucumber; low fat cottage cheese; and more shakes.

---

Nice work getting that cardio and the twists in. Meal prep looks on point!

Thank you, Matt... The week 2 lifts are tough, but fantastic...

Damn that is a lot of meal prep.


Sorry about the game. Honestly after how much you work out, I'm surprised you have the energy to do anything especially more cardio...your lifting workouts look so intense. Really don't know how you do it.

Nice work on the weighted crunches and I still need to give those reverse dead lifts a try.

Last night, I wasn't jumping as high, or with the same energy, in volleyball... It caught up with me a bit. :/ Probably just needed some more carbs before the match started. Ahhhh, yes. The reverse deadlifts are GREAT on the quads! Thanks for dropping by, Artemis!

This is a great log, you'll have to post the pre/post cut pics. After the muscle-building trainer I plan on doing the cut too. I always really enjoy the ridiculous things Kris says in his video series and in his personal bodyblogs. Keep up the good work.

Thank you, sir!! I'm thinking of entering the "Next Level" six-week challenge that Gethin is putting on... He recently re-posted one of my instagram posts, so that was pretty cool. I'll have to take my before photos ASAP, and dig in. I love his video trainers, even if he goes off on silly side rants from time to time :P They're always entertaining and well-intention-ed. The Kaged Muscle brand success is exciting stuff, he's developed quite a following!

[NoCarbsNoSugar]

"Popeye Spinach" made me smile.
Your meal prep looks awesome!

[mvd546]

Yeah the training this weak is looking tough!! Nice work destroying the shoulders!

[bbowsh54]

07/28/2015 - Tuesday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 35 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 35 minutes

300 Twists

---

Workout Notes
Put in the cardio after work. Ate a big Met-Rx Protein Pancake before hitting the fitness room. Today is an active rest day, so I'll aim to get two cardio sessions in throughout the day. Also, I intend to enter the upcoming Next Level 6-week challenge through BB. (#MyNextLevel) Happy Hump Day.

[bbowsh54]

07/29/2015 - Wednesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Active Rest
AM Cardio

Cardio
Elliptical - Interval Program - 35 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 35 minutes

---

07/29/2015 - Wednesday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
Active Rest
PM Cardio & Twists

Cardio
Elliptical - Interval Program - 35 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 35 minutes

300 Twists

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of MuscleTech 100% Whey + 1 scoop of EAS Complete
--Pre-Cardio--
Carnitine - 2 capsules of MET‑Rx L‑Carnitine 1000
BCAA - 1 tablet of ON Superior Amino 2222
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 2 tablets of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Cardio day... Took a dip in the pool after my PM cardio.

Diet Notes
Yesterday's Macros: Fat 38.3 grams, Carbohydrates 165.1 grams, Protein 294.7 grams
Food: My prepped meals of top round steak, quinoa, spinach, egg whites; numerous protein shakes; low fat cottage cheese; and Met-Rx Protein Pancakes.

[mvd546]

Nice work getting those two cardio sessions in!

[bbowsh54]

07/30/2015 - Thursday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #11
Legs

Warm-Up: Elliptical - 5 minutes

Seated Hamstring Curl: 1x10, 1x10, 1x10/20
120x10
120x10
120x10 / 60x20

Leg Extension: 1x10, 1x10, 1x10/20, 1x10/20/10
130x10
150x10
150x10 / 60x20
150x10 / 50x20 / 50x10

Hip Sled Leg Press: 1x10, 1x10, 1x10/20, 1x10/20/10
360x10
450x10
450x10 / 270x20
450x10 / 180x20 / 180x10

Machine Leg Press (Feet High): 1x10, 1x10, 1x10/20
230x10
270x10
250x10 / 120x20

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of MuscleTech 100% Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of MuscleTech 100% Whey
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Leg day. The dropsets on the hip sled were killers. Quads are feeling like noodles right now. Hope everyone has a great Thursday!

Diet Notes
Yesterday's Macros: 106.4 grams of Fat, 153.4 grams of Carbs, 268.2 grams of Protein
Food: My prepped meals of top round steak, quinioa, spinach, egg whites; numerous protein shakes; roasted peanuts; grilled chicken breast; Marketfresh bbq salad and spinach.

---

"Popeye Spinach" made me smile.
Your meal prep looks awesome!

Thank you, NoCarbsNoSugar! I get a kick out of the Popeye's Spinach bags, as well!

Yeah the training this weak is looking tough!! Nice work destroying the shoulders!

Thanks, Matt! I was shocked my delts weren't really sore the next day... :/ I've never supplemented BCAAs or Glutamine in the past, like I am on this plan. I wonder how much it is affecting my recovery. Trying to take some extra aminos upon waking, pre and post workout, and before bed. Hopefully I'm recovering a bit faster than on the Muscle Builder..!

[phoenix4444]

Quads are feeling like noodles right now.

I don't know about you, but I love that feeling in the legs after a killer work-out.

[OfficerJimLahey]

Thank you, sir!! I'm thinking of entering the "Next Level" six-week challenge that Gethin is putting on... He recently re-posted one of my instagram posts, so that was pretty cool. I'll have to take my before photos ASAP, and dig in. I love his video trainers, even if he goes off on silly side rants from time to time :P They're always entertaining and well-intention-ed. The Kaged Muscle brand success is exciting stuff, he's developed quite a following!

could you post a link to this? interested to see what it's all about. I'm guessing it's on bb.com...other than the forums I find navigating to be a bit clunky. you're still putting in the solid work, impressed you're at it this steadily for the length of time you've been going! awesome stuff

[bbowsh54]

could you post a link to this? interested to see what it's all about. I'm guessing it's on bb.com...other than the forums I find navigating to be a bit clunky. you're still putting in the solid work, impressed you're at it this steadily for the length of time you've been going! awesome stuff

Sure thing...

Shred Trainer: http://www.kagedmuscle.com/articles/.../4weeks2shred/

Kaged Muscle Products: http://www.bodybuilding.com/store/kaged-muscle.html or http://www.kagedmuscle.com/store/

Next Level 6-Week Challenge: http://www.bodybuilding.com/fun/tran...allenge-4.html

[OfficerJimLahey]

Sure thing...

Shred Trainer: http://www.kagedmuscle.com/articles/.../4weeks2shred/

Kaged Muscle Products: http://www.bodybuilding.com/store/kaged-muscle.html or http://www.kagedmuscle.com/store/

Next Level 6-Week Challenge: http://www.bodybuilding.com/fun/tran...allenge-4.html

tried to rep but am on spread with you, looks like I think you're a quality poster

much appreciated! I'm not sure if I'll enter one of the contests on here but I do feel I'm at a point where another 10-12 pounds lost could make a big difference.

[bbowsh54]

07/30/2015 - Thursday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

Workout Notes
Had a buddy's going-away gathering this evening at the bars. Got home around 11:30, and put a half hour of cardio in before bed. Buddy is being deployed to the middle east for a year, we'll miss him at the office. Also, saw Mission Impossible Rogue Nation immediately after work yesterday. Very good movie. Looking forward to today's Chest lift.

---

I don't know about you, but I love that feeling in the legs after a killer work-out.

The feeling has shifted... Today, my hamstrings are the most sore. Quads seem fine. I'm usually a two-day-after sort of guy, so tomorrow could be interesting...

tried to rep but am on spread with you, looks like I think you're a quality poster

much appreciated! I'm not sure if I'll enter one of the contests on here but I do feel I'm at a point where another 10-12 pounds lost could make a big difference.

Thanks, Officer Jim!!! I'm hoping to shave off another 22 pounds the rest of the year... Should be interesting. The BodyGroups for the contest can be a good course of community and accountability! Thank you for stopping by, sir!

[bbowsh54]

07/31/2015 - Friday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #12
Chest & Calves

Warm-Up: Elliptical - 5 minutes

Incline Dumbbell Bench Press: 1x10. 1x10. 1x10/20. 1x10/20/10
60x10
70x10
75x10 / 35x20
75x8 / 35x20 / 35x10

Machine Chest Press: 1x10. 1x10. 1x10/20. 1x10/20/10
150x10
190x10
170x10 / 60x20
170x10 / 60x20 / 60x10

Cable Crossover: 1x10. 1x10. 1x10/20. 1x10/20/10
40x10
40x10
40x10 / 20x20
40x10 / 20x20 / 20x10

Calf Press on Leg Press Machine: 1x10. 1x10. 1x10/20
210x10
210x10
210x10 / 140x20

Abdominal Crunches: 5 Sets
23
23
23
22
22

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
What a lovely Friday... Crushed the chest today. Felt good. Getting better about avoiding shoulder pain, but it still pops up on a couple reps every once and a while. I have a family golf tournament tomorrow afternoon. Two softball games on Sunday, potentially followed by some fishing... Have a great weekend, all!

Diet Notes
Yesterday's Macros: 86.4 grams of Fat, 157.0 grams of Carbs, 204.8 grams of Protein
Food: My prepped meals of top round steak, quinioa, spinach, egg whites; numerous protein shakes; a movie theater popcorn; more shakes.

[VO2Maxima]

Uhhh in on steak pictures.

Oh yeah, and in on training log too!

[mvd546]

Strong incline work!!Sounds like another fun weekend!

[bbowsh54]

07/31/2015 - Friday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

08/02/2015 - Sunday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

Workout Notes
Had a pretty fun weekend... Put in cardio sessions on Friday and Sunday evening. I golfed in my family golf tournament on Saturday afternoon, and then played two softball games this afternoon. I had a nice little Meal Prep Sunday after softball... I'll post a picture tomorrow. Have a good night, all.

[NoCarbsNoSugar]

I had a nice little Meal Prep Sunday after softball... I'll post a picture tomorrow.

Looking forward to seeing that

[bbowsh54]

08/03/2015 - Monday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #15
Back & Biceps

Warm-Up: Elliptical - 5 minutes

Leaning Cable Pulldown (High Row): 1x10. 1x10/10. 1x10/20/10
110x10
120x10 / 70x10
120x10 / 60x20 / 60x10

Reverse Grip Lat Pulldown: 1x10. 1x10/10. 1x10/20/10
120x10
120x10 / 70x10
110x10 / 60x20 / 60x10

Machine Row: 1x10. 1x10/10. 1x10/20/10
170x10
190x10 / 110x10
170x10 / 60x20 / 70x10

Hyperextension: 1x10. 1x10/10. 1x10/20/10
25x10
25x10 / BWx10
10x10 / BWx10 / BWx10

Preacher Machine Curl: 1x10. 1x10/10. 1x10/20/10
100x10
100x10 / 50x10
100x10 / 40x20 / 40x10

Barbell Curl: 1x10. 1x10/10. 1x10/20/10
60x10
60x10 / 40x10
60x10 / 30x20 / 30x10

Seated Calf Press: 1x10. 1x10/10. 1x10/20/10
170x10
210x10 / 90x10
210x10 / 70x20 / 70x10

Lying Leg Raises : 3 Sets
12
12
12

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Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

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Workout Notes
Kicked off the week with a back and biceps lift. Slept on my left shoulder wrong last night, so made sure to try and loosen it up before the lift. Put in some solid work. I hadn't done hyper-extensions in a long time, so I had a massive lower back pump from them. I have a sand volleyball match at 6:40 tonight, and I'll attempt to put some elliptical cardio in before bed.

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Meal Prep Sunday

Chicken Breast, Broccoli, Egg Whites, Sweet Potato

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Uhhh in on steak pictures.

Oh yeah, and in on training log too!

Thank you, Maxima!!! Great to have you stop by!

Strong incline work!!Sounds like another fun weekend!

Thanks, Matt!! Incline is coming along, felt a weird tingle/pain in my right elbow. Hope it was a one-off occurrence. Hope you had a great weekend, as well!

Looking forward to seeing that

Thank you, NoCarbsNoSugar! Hope the photo didn't disappoint :P

[phoenix4444]

You mentioned hyper extensions, love them!. It is my main accessory move for low back. Killer pump for sure. I subbed them out on my last cycle for good mornings. They are going back in this cycle.